A Thanksgiving feast isn’t complete without a piece of pumpkin pie, and if you’re vegan or lactose intolerant, this is one dessert you don’t have to go without. This vegan pumpkin “cheese” cake is healthy easy to make, no baking is required.
For the crust:
½ cup dried coconut
2 cups walnuts
¼ cup agave nectar
½ tsp. sea salt
For the filling:
2 cups cashews, soaked for 4 hours
6 tbsp. coconut oil
1 15-oz. can pure canned pumpkin (BPA free)
3 tbsp. lemon juice
½ cup agave nectar
3 tbsp. coconut milk
½ tsp. nutmeg
1 tsp. vanilla extract
2 tsp. cinnamon
¼ tsp. cloves
1 tsp. grounded ginger
Start by making the crust witch is very simple. In a food processor add the walnuts, dried coconut, agave nectar and salt. When is all blended up, put the mixture in cheesecake pan and press it down.
Next is the filling. In blender put the cashews first, then put all the liquids (lemon juice, coconut oil, coconut milk, vanilla extract, agave nectar) then add the pumpkin pure, and at the end the spices (nutmeg, cloves, cinnamon and ginger). Blend until it is really nice and creamy, and then pour it in the cheesecake pan.
Put the pie in a freezer for 1-2 hours or until firm.
Lentils, compared to other types of legumes, are relatively quick and easy to prepare. They come in a wide variety of colors, are available throughout the whole year and offer great nutritional properties. Combine lentils with kale, carrots and other aromatic vegetables to get a tasty and super-nutritious soup.
Time: 50 minutes
2 carrots, chopped
1 cup lentils
4 large kale leaves, ribs removed
2 ribs celery, sliced
1 large onion, chopped
1 clove garlic, minced
⅓ cup parsley, chopped
6 cups organic low-sodium vegetable broth
1 bay leaf
1 tsp dried thyme
½ tsp salt
½ tsp ground black pepper
red-pepper flakes (optional) Read more
This salad is very tasty, easy to make and healthy. To prepare it you can experiment and substitute the spinach with kale or arugula. You can also add fresh herbs. There are so many possibilities with this salad if you want to enjoy different tastes.
TIME: 25 minutes
½ cup quinoa
1 cup water
2 cups baby spinach
2 eggs, hard-cooked
6–8 cherry tomatoes
2 tbsp extra-virgin olive oil
¼ cup vinegar
¼ tsp salt
¼ tsp black pepper, grounded
Combine ½ cup quinoa with 1 cup of water in a medium saucepan. Bring to a boil. Than reduce heat to low and simmer around 15 minutes until quinoa is tender and the water is absorbed. For 5 minutes set aside, covered. With a fork, transfer the quinoa to a bowl. Refrigerate until cold but if you don’t want to wait a warm salad is also very tasty.
Slowly whisk the oil, vinegar, salt and pepper together in a small bowl until thoroughly combined. Then to the quinoa add the halved cherry tomatoes and spinach. Pull the dressing over the salad and toss. Cut the eggs into quarters and top the salad with the eggs. Divide the salad in two plates and serve.
This is one simple and healthy salad with white beans, green asparagus and red grape tomatoes.
Time: 15 minutes
1 can white beans, rinsed and drained
12–16 spears of green asparagus, trimmed
5 grape tomatoes (halved)
¼ cup chopped fresh parsley
2 chopped scallions
1 tsp. mustard
1 tbsp. extra-virgin olive oil
¼ cup white balsamic vinegar
¼ tsp. ground black pepper
¼ tsp. sea salt
Using a vegetable peeler remove the tough ends from the asparagus and cut into thirds. Place water in the bottom half of a steamer pan. Than put the asparagus in the top half of the steamer pan set. Steam for 5 to 10 minutes, or until asparagus is tender. Be careful not to overcook, because it will become mushy and will lose its bright flavor. Cool the spears under cold running water.
In a bowl mix together the asparagus, white beans, halved tomatoes, parsley and scallions.
To prepare the dressing, in a small bowl add mustard, white balsamic vinegar, extra-virgin olive oil, salt and pepper and stir well.
Frittata is an egg-based Italian dish similar to an omelette. In a frittata all of the ingredients are mixed together with the eggs, and then the mixture is poured into a skillet pan. The frittata’s bottom is cooked on the stovetop, and then the pan is put into the oven.
Time: 15 minutes
2 egg whites
4 ounces fresh baby spinach (remove stems)
1 tbsp. fresh basil
½ cup onion
½ tsp. extra-virgin olive oil
¼ tsp. sea salt
¼ tsp. ground black pepper
– Preheat oven to 400°F (200°C).
– In a bowl, mix together the eggs and egg whites.
– Chop tomatoes, spinach and onions and fold them in.
– Stir in the basil, salt, and the pepper.
– Coat a ovenproof, nonstick skillet pan with the olive oil and heat the skillet over medium heat.
– Pour the egg mixture into the skillet and cook for 1 minute, or until the eggs start to set.
– Transfer the pan into the oven and bake for 4 to 5 minutes (until the top is golden and puffy)
– Remove the frittata from the oven and let it chill for a couple of minutes before cutting.
Since recently, quinoa is recognized as one of the healthiest foods in the world. It is packed with protein, fiber and minerals, and doesn’t contain gluten. Quinoa is good for system of blood circulation, intestines and muscles, reduces headaches and strokes, supports weight loss and fights aging. You can simply include quinoa in your diet since it’s easy and fast to prepare.
Here is one quinoa recipe you can prepare for breakfast and energize your day.
(for 4-6 Servings)
- 1 cup uncooked quinoa
- 2 cups of milk
- 2 teaspoon cinnamon
- 1/2 teaspoon allspice
- 2 eggs
- 1/4 cup maple syrup
- 1 1/2 cups frozen berries (blueberries, raspberries, strawberries)
- 1 apple or pear (peeled, cored, and chopped)
- 1/2 cup chopped nuts (walnuts, almonds, hazelnuts)
1 glass (250ml) (drinkable) yogurt
180 g. whole wheat flour
70 g. rye flour
½ glass oil
1 baking powder
1 tsp. salt
3 tsp. sesame seeds
200 g. white brine cheese
300 g. spinach
Preheat oven to 425 °F (220°C)
1. In a large bowl mix together the egg, ½ glass of oil and the yogurt.
2. Then put the flours, baking powder and salt and stir until evenly blended
4. Cook spinach in boiling water for 1 minute. Drain and press out excess water.
5. Next you add the cheese and the boiled spinach in to the bowl with the other ingredients
6. Mix all together
7. Spoon the mixture evenly into baking cups and sprinkle with sesame seeds. You can also use flax seeds
8. Bake in preheated oven for 15-20 minutes
2 cups rolled oats
walnuts, almonds, hazelnuts, dried fruits, and/or pieces of dark chocolate
First blend the bananas. Once the bananas are blended, put them with the other ingredients in a bowl and mix together till you have a good blend of all the ingredients.
Use fingertips to make small balls or different shapes by hands or cooking molds.
The cookies will get their sweetness from the bananas and the other ingredients such as dried fruits or the dark chocolate. If you wish a sweeter taste you can add 1-3 teaspoons of row honey.
Bake for 15 minutes at 390 ºF
After the cookies are baked you can cover them with melted dark chocolate.
100g pitted dates
Mix all ingredients in food processor/blender about 30 sec
Once the ingredients are well blended, put the mixture on a transparent foil and cut into squares. You can also make different shapes by desire using hands or cooking molds.
Store in the fridge until firm and serve.
All the ingredients in the recipe are natural and healthy, packed with beneficial nutrients.
There is no added sugar, no trans fats and no margarine, what makes most of the other sweets unhealthy choice.
To make sure you eat a really healthy desert, you may opt for organic ingredients.
Anyway, make sure not to eat too many since they are high in calories.
Time: 15 minutes
2. 1/4 cups of Rolled Oats
2. 1/4 cups of ground walnuts
5 tbsp. honey
2 tbsp. unsweetened cocoa powder
5 tbsp. water Read more