Ingredient Intel Video Series

INGREDIENTS

(Makes about 3 cups)

8 oz cooked chickpeas (from 4 oz dried or 8 oz canned)

 5-6 cloves garlic

 Juice from ½ lemon

¼ cup tahini

1 tbsp olive oil

 1 tsp ground cumin

½ tsp paprika

1 tsp salt

Warm water, as needed

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METHOD

1. If using dried chickpeas, soak overnight or at least 8 hours. When ready to cook, drain and rinse. Cover again with water. Cook in instant pot or pressure cooker until soft. If using an instant pot, this takes me 25 minutes on manual pressure mode. Once cooked, let cool slightly. Reserve cooking water for blending.
2. Place cooked chickpeas, garlic, lemon juice, olive oil, cumin, salt, paprika, and tahini into high speed blender. Blend on high until smooth. Add cooking water as needed to help ingredients blend. If you run out of cooking water, you can also use warm water. 
3. Spoon into a bowl to eat immediately or into a jar to store in the fridge for later.

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Recipe created after years of careful testing

for full video with price breakdown and the benefits of sesame seeds, click here 

This recipe is perfect for meal prep as it lasts a long time in the fridge

I highly recommend cooking your own chickpeas as it makes them softer and more easily blendable

Feel free to flavor this as you see fit! Some combinations that I really like are sundried tomato and thai curry.

INGREDIENTS

(Serves 4 as a snack or appetizer)

1 14-oz block firm tofu (i like the sprouted firm one from Trader Joe’s)

4-5 cloves garlic

Juice from ½ lemon

2 tbsp nutritional yeast

½ tbsp miso paste

Salt to taste

Black pepper to taste

1 lb cremini mushrooms

2 tbsp almonds

½ italian seasoning (I use the sofrito blend from Trader Joe’s)

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METHOD

1. Preheat the oven to 375°F. Line a baking sheet with a silicone mat or parchment paper.
2. Prep the mushrooms: twist the stem to remove it from the cap. Reserve the stems for a stirfry or soup. Set the caps aside for later.
3. Make the tofu ricotta: place the tofu, garlic, nutritional yeast, lemon juice, miso, salt, and pepper into a food processor. Blend until smooth. Scrape down the sides during blending if needed. 
4. Make the almond crumb topping: place the almonds into a spice grinder. Grind until powdery but not too long or it will become almond paste. Add the italian seasoning and pulse until combined. 
5. Take one of the mushroom caps and fill it with about a tablespoon of tofu ricotta. Smooth the top. Cover with the almond crumbs. Place on the prepared baking sheet. Repeat with the remaining mushrooms. 
6. Bake mushrooms for about 15-20 minutes or until the crumbs are golden and the mushrooms are brown and slightly wrinkly.

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NOTES

recipe inspired by Minimalist Baker and Caitlin Shoemaker (From My Bowl)

for full video with price breakdown and the benefits of tofu, see here

The ricotta makes double of what is needed for this recipe. Use anywhere you would use a creamy cheese or spread

INGREDIENTS

(Serves 4)

1 ½ cup plant based milk (i used oat)

1 can black beans, drained and rinsed

1 cup rolled oats

⅓ cup almond flour

½ cup whole wheat flour

2 tbsp maple syrup

1 tsp vanilla extract 

2 tbsp apple cider vinegar

1 tbsp baking powder

1 tsp cinnamon

Pinch salt

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METHOD

1. Blend black beans and milk in high speed blender until smooth
2. Add oats, almond flour, whole wheat flour, maple syrup, vanilla, apple cider vinegar, baking powder, cinnamon, and salt. Blend until smooth.
3. Heat a non stick or cast iron skillet over medium heat. Brush with oil if needed. Pour about ¼ cup or 1 large ice cream scoop of batter into the skillet.
4. Cook on first side until bubbles stop forming and the pancake looks slightly dry on the edges, about 1 minute. Flip and cook on the second side until it feels firm when lightly pressed with a finger. 
5. Remove pancake from skillet and place in a warmer or oven on low heat while the rest of the pancakes cook. 
6. Top as desired. Some ideas include fresh fruit, nuts/seeds, nut butter, vegan cream cheese, maple syrup, or coconut flakes.

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NOTES

recipe inspired by Forks Over Knives

for full video with price breakdown and the benefits of black beans, click here

can be made ahead of time and frozen. Reheat in toaster oven when ready to eat

INGREDIENTS

(Serves 4)

1 cup raspberries, fresh or frozen

4 tbsp almond butter

4 tbsp chia seeds

Pinch of salt

Pinch of cinnamon

Toppings of choice 

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METHOD

1. Place the raspberries into a small saucepan over medium heat. Add 1 cup of water or enough to cover the fruit. Bring to boil. Simmer until berries are softened, about 5 minutes. Remove from heat and let cool
2. Add cooled raspberries, almond butter, chia seeds, salt, and cinnamon to a high speed blender. Blend until smooth. Add water if needed to achieve desired texture. It should be pourable but not runny. 
3. Divide into four jars or bowls. Place in fridge overnight to set and thicken.
4. When ready to eat, top as desired. I used coconut flakes, raspberries, and mint 

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NOTES

Recipe inspired by Amy Chaplin (Whole Food Cooking Everyday)

for full video with price breakdown and the benefits of chia seeds, click here

This recipe is perfect for meal prep as it lasts a long time in the fridge

This recipe is super customizable! The fruit can be swapped for any thing that is in season. The almond butter can be swapped for any other nut or seed butter, and, of course, the toppings are whatever you choose

use frozen berries when fresh ones are not in season as they are also more cost effective while still maintaining quality

INGREDIENTS

(Serves 1)

2 tbsp oat flour

2 tbsp cacao powder

2 tbsp coconut sugar 

¼ tsp baking powder 

Pinch salt

3 tbsp plant based milk (i used oat milk)

1 tbsp nut butter (i used peanut butter)

¼ tsp vanilla extract

1 tbsp chocolate chips (i used Trader Joe’s Organic Completely Cacao Chips)

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METHOD

1. To make oat flour, grind 2 tbsp rolled oats in a spice grinder until powdery
2. Add oat flour, cacao powder, coconut sugar, baking powder, and salt to a small microwave safe bowl. Mix well until combined
3. Make a well in the middle of the dry ingredients. Add the plant milk, nut butter, and vanilla. Mix until smooth and no lumps are present.
4. Place some of the chocolate chips in the middle of the batter, reserving a few for topping.
5. Microwave on high power for __ minutes or until set. Top with remaining chocolate chips. 

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NOTES

recipe inspired by Pick Up Limes

for full video with price breakdown and the benefits of chocolate, click here

The nut butter can be replaced with oil if desired. I personally like the combination of peanut butter and chocolate and I think the texture was softer this way

INGREDIENTS

(Serves 1)

½ cup whole wheat flour 

¼ tsp salt

Warm water, as needed

1 banana

2 tbsp almonds

½ tsp cinnamon

Coconut oil, if desired

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METHOD

1. Make the dough: place flour and salt in a medium bowl. Slowly add warm water. Knead until the dough is smooth and bounces back when lightly pressed. Cover and set aside while the filling is prepared.
2. Grind the almonds and cinnamon in a spice grinder until powdery.
3. Peel and mash the banana.
4. Heat a small pan or skillet over medium heat. Add oil if needed to prevent sticking. Place the banana into the skillet. Cook until the banana reduces and lightly browns, about 5-7 minutes. Add the ground almond-cinnamon mixture. Mix into paste. Remove from heat and let cool.
5. Divide the dough into 4 balls. Take one piece and roll into a circle. Spread about ¼ of the banana mixture evenly on the circle. Fold over itself and re-roll into a circle again. Set aside and repeat with the remaining 3 balls of dough.
6. Cook the roti: heat a skillet over medium heat. Place one of the prepared roti on the skillet. Let cook until it bubbles on one side. Flip. Brush lightly with coconut oil to retain moisture. Once it bubbles on the second side, flip again and brush with coconut oil again. Place in a warm place while the other roti cook.

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NOTES

for full video with price breakdown and the benefits of bananas, click here

For best results, use a type of flour called atta. It can be found in any indian grocery store and even Costco

the almonds can be replaced with any other nut or seed

can be made ahead of time and stored covered in a towel to keep moist