Breakfast- Healthy Vegan Chocolate Banana Muffins
Lunch- White Bean and Kale Soup
Dinner- Basic Tostadas
Healthy Vegan Chocolate Banana Muffins
I was pleasantly surprised at how tasty these muffins turned out, considering there is no sugar or oil. These are breakfast muffins, so they are not terribly sweet. They pair well with a cup of coffee in the morning, or serve as a healthy and satisfying treat in the afternoon or evening.
Makes 9
Ingredients
- 1/3 cup agave
- 1 1/2 medium bananas (about 3/4 cup), mashed
- 1/2 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- 1/2 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 1 1/4 cups whole wheat spelt flour
- 1/4 cup unsweetened cocoa powder
- 1/2 cup soymilk
- 1/2 cup semi sweet chocolate chips
- 1/4 cup slivered almonds, toasted (optional)
Preheat the oven to 375 degrees. Line 9 muffin tins with paper liners.
In a medium size bowl, combine the mashed banana with the agave and vanilla. Add the spelt flour, cocoa powder, baking soda, baking powder, salt and cinnamon mix until just combined. Gently stir in the soymilk until just combined. Finally, fold in the chocolate chips and almonds. Divide the batter amongst the lined muffin tins. Bake for 15-18 minutes, or until a toothpick inserted into the center of the muffin comes out clean. Remove the muffin tin from the oven and let the muffins sit for 2 minutes in the tin, then transfer the muffins to a wire rack to cool. Serve warm or at room temperature. These muffins will keep in an airtight container for approximately 3 days.
White Bean and Kale Soup
This soup is very basic and very easy to make. Of course you can make your own vegetable stock or make the beans from scratch, but for a super quick and healthy soup I use canned beans and store bought stock. Just be careful to buy a veggie stock that is low in sodium and without preservatives.
Serves 8
Ingredients
- 1/4 cup olive oil
- 1 medium size leek, chopped
- 1 small white onion, diced
- 4 medium size stocks of celery, chopped
- 4 medium size carrots, chopped
- 1 medium sweet potato, peeled, chopped
- 3 large cloves garlic, finely chopped
- 1 quart vegetable stock
- 5 cups water
- salt
- fresh ground black pepper
- 2 teaspoons fresh thyme
- 1 large bunch kale (about 8 cups), rinsed well, chopped
- 2 ten ounce cans cannellini beans, rinsed well in a colander
In a large stockpot heat the olive oil on medium heat. Add the chopped onion and the leeks and cook until soft, about 5 minutes. Add the chopped celery, carrot, and sweet potato and cook 3 minutes more. Season with salt and pepper. Add the chopped garlic and thyme and cook 1 minute more. Add the vegetable stock and water and bring to a boil. Reduce the heat to a simmer and let simmer for 30 minutes, or until the vegetables are tender. Add the kale and cannellini beans and let simmer until the kale is wilted, about 5 minutes. Taste for more salt and pepper. Serve warm.
Basic Tostadas
You can top your tostadas with all sorts of things, but I keep mine really basic, with a bit of brown rice, beans and raw veggies, and lots of fresh salsa and guacamole.
Serves 4
Ingredients
- 4 sprouted or wheat tortillas
- 1-2 tablespoons olive oil
- 1 cup brown rice, rinsed
- 1 can beans (refried or black), heated in a medium saucepan
- 8 cups romaine lettuce, shredded (about 1 head)
- 4 radishes, thinly sliced
- 1 large carrot, peeled and thinly sliced
- 1/2 cup fresh cilantro leaves
Fresh Salsa
- 1/3 cup diced white onion (about 1/2 medium onion)
- 1 small jalapeño, seeds removed, diced
- 1/4 cup cilantro leaves, diced
- juice from 1 lime
- 3 medium size tomatoes, diced
- salt and pepper
Guacamole
- 2 ripe Hass avocados
- 1 -2 tablespoons fresh lime juice
- salt and pepper
- 1 tablespoon of fresh salsa
To make the brown rice, heat 1 tablespoon of olive oil in a medium size saucepan. Add the rinsed rice and sauté in the olive oil over medium/low heat for two minutes, while stirring. Add scant (just under) 2 cups of water and a pinch of salt. Bring to a boil over medium/high heat. Stir once, reduce to a simmer and cover with a lid. Let simmer for 50 minutes, then removed the pan from the heat and let sit 10 minutes more. Do not remove the lid. Fluff with a fork.
Preheat the oven to 350 degrees. Lightly rub 1 tablespoon of olive oil on both sides of each tortilla and place on a large sheet pan. Bake until crisp and golden, flipping half way through baking, about 20 minutes.
Meanwhile to make the salsa combine the diced onion, jalapeño, cilantro and tomato with the lime juice. Season with salt and pepper.
To make the guacamole, cut each avocado in half and remove the pits. Use a spoon to scoop out the flesh of the avocado. Use a fork to mash the avocado with the lime juice, and a tablespoon or so of the fresh salsa. Season with salt and pepper.
To assemble the tostada, place one crisp tortilla shell on a plate. Top with the warm rice and beans, lettuce, radish, cilantro, carrot, guacamole and salsa.
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