health – Kacey Tess

Vegetable Soup with Vegan Sausage

What you’ll need:

1/4 C extra virgin olive oil
1 Leek chopped (only use the white and light green part of the leek, cut length wise then in
1/4 inch strips)
3 Celery stalks chpped
3 cans of beans, whatever you prefer (I used black, pinto and kidney) drained and rinsed
1 Box of vegetable stock
1 TBSP soy sauce
1 TSP red pepper flake
1 TSP cayenne pepper (you can leave out if you don’t like spice)
1 TSP sea salt or to taste
1 TSP ground black pepper or to taste
1 TSP ground coriander
Chives to garnish (fresh and chopped)
2 Links of vegan italian sausage cut into bite size pieces

What you do:
In a large pot heat olive oil over medium heat
Add chopped leeks and cook for about 5 minutes until soft
Add all spices and continue cooking for another 1-2 minutes
Add vegan sausage, brown both sides
Add vegetable stock, beans and soy sauce
Bring to a boil, reduce heat and simmer for about 10-15 minutes uncovered
Taste and adjust seasoning if needed
Add chopped celery and cook for an additional 5 minutes
Spoon into a bowl carefully and add chives on top
Chive muffin goes great with this, see my blog post for recipe

Enjoy!!

Curried Cauliflower with Vegan Sausage on Wild Rice

What you’ll need:
1 head of cauliflower
1 Cup wild rice
2 Links of vegan sausage (I prefer italian flavored)
3 TBLS extra virgin olive oil
1 TBLS curry powder
1 TSP turmeric powder
1 TSP sea salt
1/2 lemon (juice)
1 cube vegetable bouillon(optional)

What you do:
Pre heat oven to 450 degrees
Line a cookie sheet with aluminum foil
In a bowl mix together 2 TBLS olive oil, curry powder, turmeric powder, sea salt and lemon juice

Cut cauliflower into bite size pieces
Place cauliflower in curry mixture and lightly coat all pieces

Place cauliflower on cookie sheet and bake for 25 minutes

While cauliflower is baking cook wild rice according to directions (Bring 2 cups of water to a boil, add 1 cup wild rice, reduce heat and simmer with lid on for 15 minutes)

After rice is cooked add bouillon and let melt into rice, stir occasionally until thoroughly mixed in

Heat remaining 1 TBLS of olive oil in a skillet or frying pan on med-high heat

Cut vegan sausage into 1/4″ pieces
Cook until golden brown on each side in olive oil
(about 3 minutes per side)

Place rice on plate, add sausage and cauliflower
Squeeze any remaining lemon on top
Sprinkle with sea salt

Enjoy!!

Vegan Pasta Shells

What you’ll need:
1 jar of your favorite pasta sauce
1 box of whole wheat jumbo pasta shells
2 cloves of garlic
1 TSP red pepper flakes (optional)
1 TSP black pepper
1 TSP sea salt
1 TBLS extra virgin olive oil
1 package of fresh basil
1/2 TBLS of parsley
1 package of extra firm tofu
2 handfuls of spinach
1 white onion
1/2 lemon (juice)
1 cup button mushrooms (optional)

What to do:
Preheat oven to 375 degrees
Use a tofu press to remove extra water or wrap tofu in paper towels and place a heavy item on top of tofu until most of the moisture is gone

Bring a pot of water to a boil and cook pasta shells according to the directions, add a sprinkle of salt to the water

Heat a large skillet on medium heat and cook onion and garlic in the olive oil until onions are translucent, about 5 minutes

Add basil and spinach, cook for a few minutes

Add tofu by crumbling it in the pan, combine thoroughly

Add salt, pepper, red pepper flakes and lemon

Cook until everything is heated, about 10 minutes

In a glass casserole dish place a thin layer of pasta sauce and 1/2 of the mushrooms

Spoon the tofu mixture into the shells

Place shells evenly over pasta sauce in the casserole dish

Pour the remainder of the pasta sauce on top of the shells and add the rest of the mushrooms and parsley

Bake, covered with foil, for 30 minutes

Enjoy!!

Vegan Tacos on Romaine

What you’ll need:
1 1/2 Cups walnuts (unsalted)
1 /12 Tsp Chili Powder
3/4 Tsp Coriander
2 TBLS Soy Sauce
1 1/2 Cups Cashews
1/2 Cups Water
1/2 Tsp Salt
1 TBLS Lemon Juice
Romaine Lettuce
1 Avocado
1 Tomato
1/2 Red Onion

What you do:
For “Taco Meat” in a food processor combine:
Walnuts
Chili Powder
Coriander
Soy Sauce

For “Sour Cream” combine in blender until creamy:
Cashews
Water (if too thick add an additional 1/4 cup)
Salt
Lemon Juice

Spread the “Taco Meat” onto romaine lettuce
Top with Sour Cream
Add: Onion, Avocado(I squeeze any left over lemon on the avocado), Tomato and Salt to taste

I learned this recipe at a cooking class at Beehive Essentials in Spanish Fork Utah(www.healthyeatersclub.wordpress.com) and have loved it. I made a few small changes in seasonings so feel free to use your favorite spice in place of the chili powder or coriander. I make this recipe almost every week, it’s a staple in our home now. Enjoy!!