It's a Veg World After All https://itsavegworldafterall.com Seasonal Recipes & Nutrition by Lizzie Streit Thu, 19 Sep 2019 00:39:42 +0000 en-US hourly 1 https://wordpress.org/?v=5.2.3 https://itsavegworldafterall.com/wp-content/uploads/2017/11/cropped-VegWorld_SquareLogo_Purple_600x600-32x32.jpg It's a Veg World After All https://itsavegworldafterall.com 32 32 The Ultimate Vegetable Seasoning Guide https://itsavegworldafterall.com/vegetable-seasoning-guide/ https://itsavegworldafterall.com/vegetable-seasoning-guide/#respond Thu, 19 Sep 2019 00:39:41 +0000 https://itsavegworldafterall.com/?p=11969 Wondering how to season vegetables to make them taste good? This post breaks down what herbs and spices go well with different veggies. Remember to bookmark this vegetable seasoning guide to pull up on your phone or tablet next time you’re in the kitchen! One of the barriers to eating more vegetables is their taste....

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Wondering how to season vegetables to make them taste good? This post breaks down what herbs and spices go well with different veggies. Remember to bookmark this vegetable seasoning guide to pull up on your phone or tablet next time you’re in the kitchen!

herbs with pinterest text overlay

This post may contain affiliate links. For more information, see my affiliate disclosure.

One of the barriers to eating more vegetables is their taste. While some enjoy veggies with no or minimal seasonings, others find them to be bland and overall boring.

Truthfully, it doesn’t take much to transform plain vegetables into a more palatable dish. But knowing how to pair the right herbs and spices with a certain veggie isn’t always intuitive.

Luckily, this vegetable seasoning guide can help you! Scroll through the post to learn about the best way to season each and every veggie, from A to Z.

List of Herbs and Spices and Their Flavors

Herbs are derived from the leaves of plants. They include:

  • Basil – aromatic and strong with a peppery and faint licorice taste
  • Chives – taste like a cross between onions and garlic
  • Cilantro – fresh and citrusy flavor that unfortunately tastes like soap to some people
  • Dill – hints of fennel and celery
  • Mint – sweet taste and cooling effect
  • Oregano – earthy undertones with a slightly bitter aftertaste
  • Parsley – fresh, grassy flavor
  • Rosemary – piney, sweet yet savory, and strong
  • Sage – also piney but with more citrus undertones
  • Tarragon – strong and licorice-like
  • Thyme – earthy, delicate, and savory

Spices come from the non-leaf parts of a plant, such as roots, barks, flowers, and seeds. They include:

  • Allspice – strong and spicy with similarities to nutmeg and cloves
  • Cardamom – full-bodied with hints of cinnamon and lemon, and a cooling effect similar to mint
  • Cayenne Pepper – hot and earthy, stronger than other peppers
  • Celery Salt – tastes like celery the vegetable combined with salt
  • Chili Powder – weaker than cayenne pepper with an equal parts sweet and hot taste
  • Cinnamon – sweet, spicy, and woody
  • Cloves – also sweet and spicy, stronger than cinnamon but weaker than allspice
  • Coriander – citrus-like and earthy taste; comes from the seeds of cilantro
  • Cumin – earthy and spicy
  • Curry – savory and sweet, with varying amounts of spice
  • Fennel seeds – licorice-like taste
  • Garlic – pungent, spicy, and sweet
  • Ginger – zesty and hot
  • Nutmeg – strong, nutty yet sweet
  • Smoked Paprika – smoky and sweet, less hot than cayenne pepper
  • Turmeric – chalky, slightly bitter yet sweet and earthy
  • Vanilla – warm, floral, and sweet
herbs with text overaly

Seasoning Ideas by Vegetable

Some herbs and spices are “no brainer” companions to certain vegetables. Think: pumpkin and cinnamon! On this list, you’ll find tried-and-true seasonings + veg combos, plus some ideas you likely haven’t tried.

This vegetable seasoning guide stems from my many years of experience experimenting in the kitchen, as well as from one of my favorite books, The Flavor Matrix. If you love to cook, it’s a must-read! (Thank you to my in-laws for gifting it to me!)

Acorn Squash

Arugula

Asparagus

Beets

Bell Peppers

Bok Choy

Broccoli

Brussels Sprouts

Butternut Squash

Cabbage

Carrots

  • Pairs well with: dill, ginger, garlic, rosemary, parsley, tarragon, cumin, curry, nutmeg, turmeric, cinnamon, fennel seeds, cilantro, mint
  • Recipe to try: Dill and Maple Roasted Carrots

Cauliflower

Celery

Collard Greens

Corn

Cucumber

Delicata Squash

Eggplant

Endive

Fennel

Fiddleheads

Green Beans

Jicama

  • Pairs well with: chili powder, cayenne pepper, mint, cilantro
  • Recipe to try: Jicama Cherry Salsa

Kabocha Squash

Kale

Kohlrabi

Leeks

Mushrooms

Onions

Parsnips

Peas

Potatoes

Pumpkin

Radishes

Rhubarb

Rutabaga (Swede)

  • Pairs well with: thyme, rosemary, parsley, basil, garlic, paprika, cinnamon, nutmeg
  • Recipe to try: Raw Rutabaga Salad

Spaghetti Squash

Spinach

Sweet Potatoes

Swiss Chard

Tomatoes

Turnips

Zucchini

  • Pairs well with: basil, oregano, garlic, paprika, cayenne pepper, chili powder, turmeric, cumin, dill, tarragon
  • Recipe to try: Easy Italian Zucchini Kabobs
spices with text overlay

If you’re intrigued by some of the combinations mentioned in this vegetable seasoning guide, the easiest way to experiment is by sautéing or roasting veggies in different herbs and spices.

You can cook veggies in a skillet with olive oil and 1/4 to 1/2 teaspoon of your seasoning of choice, or toss them in oil, herbs, or spices and roast in the oven on a lined baking sheet.

Is it better to use fresh or dried herbs and spices?

Spices are almost always dried when you purchase them. But some are available fresh, like garlic, ginger, and turmeric. On the other hand, herbs are available in both fresh and dried forms.

So you may be wondering: which is better? In short, it depends on how you plan to use seasonings in your cooking.

Dried herbs and spices tend to be more potent than fresh ones. It’s best to add them towards the beginning of the cooking process and fresh herbs towards the end.

If you need to substitute one for the other, approximately 1 tablespoon of fresh herbs is equal to 1 teaspoon of dried herbs.

Finally, herbs and spices may provide several nutrients, including antioxidant compounds known as polyphenols. Therefore, they may provide health benefits when consumed regularly.

But in some cases, nutrients may be lost during the drying process, which leads people to believe that fresh herbs are healthier than dry ones. However, fresh herbs will also start to lose nutrients as soon as they are picked.

Overall, both fresh and dried seasonings will provide flavor and nutrition. Eating more herbs and spices, in any form, can help you fall in love with veggies and possibly reap some health benefits in the process!

So, the next time you’re stuck on how to “spice up” vegetables, remember this vegetable seasoning guide. And if you are interested in learning how to preserve your leftover fresh herbs for later, check out my post on How to Make Frozen Herb Cubes.

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Roasted Kohlrabi Steak with Mushroom Sauce https://itsavegworldafterall.com/roasted-kohlrabi-steak/ https://itsavegworldafterall.com/roasted-kohlrabi-steak/#respond Thu, 12 Sep 2019 20:41:15 +0000 https://itsavegworldafterall.com/?p=11947 This vegan kohlrabi steak recipe features green kohlrabi sliced into rounds and topped with a savory mushroom gravy to resemble “steak.” It’s a satisfying plant-based meal that would please omnivores and vegetarians alike! Kohlrabi is having a moment right now. This bulbous vegetable is in peak season, and has, naturally, made its way into the...

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This vegan kohlrabi steak recipe features green kohlrabi sliced into rounds and topped with a savory mushroom gravy to resemble “steak.” It’s a satisfying plant-based meal that would please omnivores and vegetarians alike!

kohlrabi steaks with mushroom sauce

This post may contain affiliate links. For more information, see my affiliate disclosure.

Kohlrabi is having a moment right now. This bulbous vegetable is in peak season, and has, naturally, made its way into the Veg World kitchen.

First, I tried a late summer “chowder” with diced kohlrabi, sweet potatoes, and sweet corn. But it didn’t turn out quite as good as I hoped. So I started to think of other ways to use this unique, broccoli-like veg.

And with the rainy weather we had this week, I settled on creating a comforting, warm meal with ALL the early fall vibes.

Yup, this dish screams cozy, folks. Thin kohlrabi “steaks” are roasted to tender perfection and drizzled with a garlic and herb mushroom sauce.

It sounds fancy, but it’s actually incredibly low maintenance. I had the dish on the table, ready for its close-up, in only 40 minutes (with just 10 minutes of prep).

kohlrabi steaks with mushroom sauce

What does kohlrabi steak taste like?

If you aren’t familiar with kohlrabi, it’s closely related to cabbage. It has green or purple bulbs that taste similar to broccoli, and can be enjoyed raw or cooked, and grated, sliced, diced, or whole.

Kohlrabi steaks have a mild flavor and therefore serve as a perfect base for a more complex dressing.

For other recipes with this amazing, versatile vegetable, check out:

Ingredients for Kohlrabi Steak and Mushroom Sauce

For this recipe, you’ll need:

  • Kohlrabi (green or purple works fine)
  • Baby bella mushrooms
  • Garlic
  • Rosemary
  • Thyme
  • Vegetable broth
  • Butter
  • Olive oil
  • Salt and pepper

How to Prepare Kohlrabi Steaks

  1. Prep the kohlrabi by removing the leaves and slicing off the top and bottom of each bulb. Use a knife to slice off any brown spots on the outer skin.
  2. Cut the bulbs into 1/2″ slices.
  3. Put them on a lined baking sheet and brush each side with olive oil, salt, and pepper. Bake for 30-35 minutes, or until fork tender.
kohlrabi steaks with mushroom sauce

While the “steaks” are cooking, prepare the mushroom sauce in a skillet over the stove. Simply combine sliced mushrooms and garlic with butter and olive oil. Add the herbs and cook for a few minutes.

Next, pour in some vegetable broth and bring to a boil, then lower heat to a simmer/low boil to let the sauce reduce (keep the skillet uncovered). Drizzle a few spoonfuls of sauce over the kohlrabi steak and enjoy!

(By the way, the mushroom sauce really reminds me of my Garlic and Thyme Roasted Mushrooms. They’re delish, if you’re interested!)

kohlrabi steaks with mushroom sauce

This recipe is a great vegan main dish (especially for holiday celebrations and dinner parties), but can also be served as a side to a lean protein.

To make kohlrabi steak a complete meal, since it’s fairly low in protein, serve with a bean or nut-based side dish or a grain like quinoa or wild rice.

If you make this recipe, be sure to rate and review it in the comments below, and don’t forget to tag @its_a_vegworld_afterall on Instagram! Looking for something totally different? Browse the recipe library.

kohlrabi steaks with mushroom sauce
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Roasted Kohlrabi Steak with Mushroom Sauce

A flavorful vegan kohlrabi recipe with savory mushroom gravy.
Course Dinner, Main Course, Side Dish
Cuisine American
Keyword kohlrabi steak
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 2 people
Calories 248kcal

Ingredients

For the mushroom sauce:

  • 1 tbsp olive oil
  • 1 tbsp butter
  • 2 cups baby bella mushrooms ~8 ounces, sliced
  • 3 cloves garlic pressed or minced
  • 1 tbsp fresh thyme
  • 1 tbsp fresh rosemary chopped
  • 1 cup vegetable broth

Instructions

  • Preheat the oven to 400 degrees F. Line a large baking sheet with parchment paper.
  • Remove the leaves and trim the top and bottom of each kohlrabi bulb. Cut into 1/2" round slices. Place on the parchment paper (do not overlap) and brush each side with olive oil. Sprinkle with salt and pepper. Bake for 30-35 minutes, or until they are fork tender.
  • About 10-15 minutes into the roasting time, prepare the sauce. Heat the olive oil and butter in a skillet over medium heat. Add the sliced mushrooms, thyme, and rosemary. Cook for 5 minutes, or until the mushrooms are tender.
  • Add the vegetable broth to the skillet and bring to a boil. Reduce heat to a low boil/simmer and let the sauce "reduce" so that it becomes thicker, about 5-10 minutes.
  • Transfer the roasted kohlrabi from the baking sheet to serving plates, and top with spoonfuls of the mushroom sauce. Enjoy warm!

Notes

This is a great vegan main dish, but it’s fairly low in protein. Serve with a bean or nut-based side, or a grain like wild rice or quinoa.

Nutrition

Calories: 248kcal | Carbohydrates: 16g | Protein: 5g | Fat: 20g | Saturated Fat: 6g | Cholesterol: 15mg | Sodium: 252mg | Potassium: 887mg | Fiber: 6g | Sugar: 6g | Vitamin A: 648IU | Vitamin C: 100mg | Calcium: 71mg | Iron: 2mg

Enjoy!

Lizzie

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25 Easy Vegetable Snacks for Work and School https://itsavegworldafterall.com/25-easy-vegetable-snacks/ https://itsavegworldafterall.com/25-easy-vegetable-snacks/#respond Fri, 06 Sep 2019 17:15:07 +0000 https://itsavegworldafterall.com/?p=11861 Satisfy your mid-morning or afternoon hunger with these nutritious and tasty vegetable snacks. Instead of reaching for chips or cookies, prep some of these snacks in advance to keep in the fridge for healthy weekday snacking! Snacks make the world go round. They can give you a boost of energy and break up your morning...

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Satisfy your mid-morning or afternoon hunger with these nutritious and tasty vegetable snacks. Instead of reaching for chips or cookies, prep some of these snacks in advance to keep in the fridge for healthy weekday snacking!

vegetable snack ingredients with text overlay

Snacks make the world go round. They can give you a boost of energy and break up your morning or afternoon at work or school.

But, like most things related to food, the type of snack you choose can make a huge difference in how you feel. You know the quick energy rush and subsequent crash that happens when you eat a candy bar or cookie?

That’s fun for a while, until you feel hungry again an hour later and reach for more empty calories.

Vegetable snacks, on the other hand, are rich in fiber and complex carbs. And when you pair veggies with a protein or healthy fat, you’ll feel full for hours, instead of minutes!

Read on to see my top 25 portable vegetable snacks for kids or adults, and work or school.

1 – Ants on a log

This classic snack is made with celery sticks, nut butter, and dried fruit. Try peanut, almond, or cashew butters, and raisins or dried cranberries. Whatever suits your fancy!

2 – Egg salad stuffed bell peppers

Stuffed peppers are a meal prep friendly snack that’s easy to transport to (or even assemble at!) work. First, slice a bell pepper in half and remove the seeds. Next, combine a smashed hardboiled egg with mustard (or yogurt), salt, and pepper. Stuff the pepper halves and enjoy!

3 – Chopped veggies and hummus

Hummus is satisfying, delicious, and widely available. You can choose from several options at the store, or make your own at home with chickpeas, tahini, lemon juice, olive oil, and garlic.

For easy vegetable snacks to grab on your way to work or school, divide hummus into single-serve containers and pair with chopped veggies.

4 – Chickpea salad cucumber boats

This recipe is incredibly easy to prep in advance! The next time you want some afternoon nosh, enjoy this flavorful chickpea salad stuffed into cucumber halves.

5 – Roasted turnip hummus and apples

Veggies aren’t just for dipping. They can also be blended into dips, like my Roasted Turnip Hummus. Serve this tasty condiment with Granny smith apples or chopped veggies.

6 – Sliced radishes and guacamole

You can make guacamole with avocado, red onion, garlic, tomato, and lime juice. Slice a few radishes to pair with guac for a satisfying snack. But remember, try to eat the guac within a few days to prevent browning.

7 – Broccoli and Greek yogurt dip

For a protein-packed snack, try Greek yogurt mixed with lemon juice, garlic powder, dill, salt, and pepper. Pack some raw broccoli florets to enjoy with this tasty dip.

8 – Cherry tomatoes and feta cubes

Tomatoes and feta go together like PB & J. Pack a handful of each in a small container for an afternoon snack, or make tiny toothpick skewers with these ingredients. Drizzle olive oil and balsamic on top, and voila!

9 – Green pea smoothie with mint

Need your veggies on the go? Green smoothies are a fantastic vegetable snack option. This version uses frozen green peas, spinach, bananas, and fresh mint. Add a scoop of nut butter for some added protein.

10 – Tomato, pepper, and tortellini skewers

A simple and delicious snack, these veggie-loaded skewers are lunchbox-friendly! You can prep them days in advance to eat all week long.

11 – Root vegetable chips

Baked veggie chips provide the same crunch as processed potato chips but with much more nutrition! You can make your own by slicing root vegetables with a mandoline or sharp knife, tossing in olive oil and sea salt, and baking at 375 degrees F for 20-25 minutes on lined cookie sheets.

12 – Kale chips

Cooking kale leaves at low temperatures transforms them into crispy chips. Roughly chop a head of kale, toss in olive oil, and spread out on several baking sheets. Make sure the kale doesn’t overlap or touch. Bake for 20-25 minutes at 225 degrees F.

13 – Beet and carrot veggie applesauce

Applesauce is an underrated snack that’s portable and delicious. And did you know that you can boost its nutrition with added veggies? This tasty and vibrant applesauce contains both beets and carrots.

14 – Spinach banana muffins

Loaded with fiber-rich spinach, bananas, and oats, these green muffins are amazing vegetable snacks. They taste great alone or with a schmear of peanut butter.

15 – Bell peppers and mashed pea avocado dip

Get two veggies in one snack with this one. Make the dip by combining mashed avocado with fresh or frozen peas and lime or lemon juice. Divide into single-serve containers with sliced bell peppers.

16 – Buffalo chickpea salad celery sticks

Spice up your snack routine with these stuffed celery sticks. Buffalo chickpeas and bleu cheese are a match made in heaven. Plus, they’re rich in fiber and protein to keep you satisfied all morning long.

17 – Zucchini carrot oat muffins

The ultimate portable snack, these muffins are loved by kids and adults alike. They freeze well and can be made in large batches for easy snacking.

18 – Cucumber bites with cream cheese and smoked salmon

To make this filling snack, cut a cucumber into thick slices and spread cream cheese on each one. Top with a slice of smoked salmon and enjoy!

19 – Caramelized onion white bean dip with tortilla chips

Another veggie-based dip for the win! Savory caramelized onions add rich flavor to this snack, while white beans contribute a punch of protein and fiber.

20 – Carrot and white bean vegan blondies

These healthy blondies also feature those versatile white beans. Make a few batches over the weekend to pack for yourself or your kids for lunch. But be careful…you won’t be able to stop at one!

21 – Cauliflower with lemon tahini

Tahini, made from ground sesame seeds, is an excellent base for dressings. Whisk together tahini, lemon juice, salt, and pepper for a simple veggie dip, and pair with cauliflower florets for a healthy snack.

22 – Parsnip carrot cake granola with yogurt

Granola is a classic companion to Greek yogurt, but have you ever tried a veggie-based granola? This recipe features two vegetables for an extra boost of nutrition.

23 – Popcorn

While popcorn is technically considered a whole grain, it still counts as a veggie in my book ;-)! Make your own with an air popper. Or you can add 1/3 cup popcorn kernels to a paper bag, fold it closed, and cook in the microwave for 2-3 minutes (or until the time between poppings is 1 second).

24 – Carrot ginger kale juice and almonds

Make your own veggie juice to sip on the run. But remember to pair it with almonds, another type of nut, a hard boiled egg, or string cheese to make a more filling snack.

25 – Sweet potato cookies

Want a cookie that tastes great but doesn’t make you crash? Look no further! Prepare a batch of these sweet potato cookies to satisfy your sweet tooth.

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Hidden Veg Pasta Sauce https://itsavegworldafterall.com/hidden-veg-pasta-sauce/ https://itsavegworldafterall.com/hidden-veg-pasta-sauce/#comments Thu, 05 Sep 2019 22:51:10 +0000 https://itsavegworldafterall.com/?p=11844 Looking for a way to sneak some more veggies into your meals? This Hidden Veg Pasta Sauce is chock full of vegetables and other wholesome ingredients, and is a great recipe for kids and adults alike! Growing up with a 100% Italian mom, I am well acquainted with homemade pasta sauce, or “gravy” as my...

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Looking for a way to sneak some more veggies into your meals? This Hidden Veg Pasta Sauce is chock full of vegetables and other wholesome ingredients, and is a great recipe for kids and adults alike!

hidden veg pasta sauce

This post may contain affiliate links. For more information, see my affiliate disclosure.

Growing up with a 100% Italian mom, I am well acquainted with homemade pasta sauce, or “gravy” as my family calls it.

Just a few weeks ago, my mom made a huge pot of gravy and meatballs for our family trip to the Jersey Shore. I couldn’t wait to dip a crunchy piece of bread into the simmering pot of her gravy, and when that time finally came, it didn’t disappoint!

So it’s about time I shared a gravy-inspired recipe on the blog, don’t ya think?!

But it’s important to note that this Hidden Veg Pasta Sauce is not a classic Italian gravy. You didn’t think I’d just give away my family’s age-old recipe, did you? ;-)…

vegetables on a white background

Instead, I made you a chunky vegetable sauce recipe that combines classic Italian bolognese ingredients with more veggies than usual. It’s complete with lean ground beef and crushed San Marzano tomatoes.

And it has cozy fall and winter dinners written ALL over it. Trust me, you’re going to want to bookmark this freezer-friendly recipe for later!

vegetables in a food processor

How to Make Hidden Vegetable Pasta Sauce

  • Brown a pound of lean ground beef in a pot over medium heat.
  • Roughly chop a few carrots and celery stalks, a bell pepper, an onion, and 1/4 of a bunch of fresh parsley. Add to a food processor or high-powered blender and pulse until you get a veggie “mush.”
  • Add the veggies to the pot with the ground beef, along with minced garlic, salt, pepper, and oregano.
  • Cook until most of the moisture from the veggies is absorbed, stirring occasionally. Add a can of crushed and peeled tomatoes to the pot. Gently crush the tomatoes with your spoon and stir to incorporate them.
  • Let the sauce simmer for 20-30 minutes.
  • Enjoy over ALL the pasta!
ground veggies in a food processor

Can you freeze this sauce?

You sure can. In fact, I only ate a little bit of the sauce that I made since we had other meals planned for the week. I froze the rest.

I recommend storing it in an airtight container or Stasher bag. Let it thaw in the fridge before reheating over the stove. If you’re only cooking for one or two, you may want to divide the sauce into a few containers before freezing.

What about adding more veggies?

I encourage it! You can swap out any of the veggies in the recipe for others, or just add more on top of what’s already there. Some options include zucchini, summer squash, and other types of peppers.

Ways to Use Hidden Veg Pasta Sauce

This sauce + pasta = heaven!! But there are other ways you can enjoy it too, like:

  • Over veggie “noodles” like spiralized zucchini, sweet potatoes, butternut squash, or carrots
  • On top of nachos
  • Strained and stuffed into a bun as a mock Sloppy Joe
  • Over a baked potato
  • In a lasagna
hidden veg pasta sauce

And if you’re in the mood for other sauces and pasta dishes, be sure to check out my Roasted Cherry Tomato Sauce, One Pot Pumpkin Tomato Pasta, and Roasted Red Pepper Pasta Sauce.

If you make this recipe, be sure to rate and review it in the comments below, and don’t forget to tag @its_a_vegworld_afterall on Instagram! Looking for something totally different? Browse the recipe library.

hidden veg pasta sauce
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Hidden Veg Pasta Sauce

This veggie-loaded, gluten free meat sauce is flavorful, nutritious, and versatile.
Course Condiment
Cuisine Italian
Keyword hidden veg pasta sauce
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 8 people
Calories 182kcal

Ingredients

  • 1 tbsp olive oil
  • 1 pound ground beef lean
  • 3 carrots washed, trimmed, and roughly chopped
  • 3 celery stalks washed, trimmed, and roughly chopped
  • 1 bell pepper trimmed, deseeded, and roughly chopped
  • 1 yellow onion peeled, trimmed, and roughly chopped
  • 1/4 bunch fresh parsley
  • 3 cloves garlic pressed or minced
  • 1/2 tsp dried oregano
  • 1/2 tsp sea salt
  • 1/2 tsp pepper
  • 1 25 oz can whole peeled tomatoes

Instructions

  • Heat the olive oil in a pot over medium heat. Add the ground beef and cook until brown, about 3-5 minutes. Use a spoon to break up any large pieces while it's cooking.
  • In the meantime, add the roughly chopped carrots, celery, pepper, onion, and parsley to a food processor or blender. Pulse until you get a veggie mush.
  • Add the veggies to the beef and cook until most of the moisture is absorbed, about 3-5 minutes. Stir in the garlic, oregano, salt, and pepper. Add the can of tomatoes with their juices.
  • Use your spoon to gently break up the tomatoes and incorporate them into the sauce. Reduce heat to low and let it simmer for 20-30 minutes.
  • Enjoy warm over pasta or veggie noodles.

Notes

Storage and reheating: Keep in an airtight container in the fridge for 5-7 days. Or divide into containers and store in the freezer. Thaw in the fridge before reheating over the stove.
Substitutions or additions: Feel free to add more veggies, like zucchini, summer squash, other types of peppers, and more.

Nutrition

Calories: 182kcal | Carbohydrates: 5g | Protein: 10g | Fat: 13g | Saturated Fat: 5g | Cholesterol: 40mg | Sodium: 203mg | Potassium: 292mg | Fiber: 1g | Sugar: 2g | Vitamin A: 4444IU | Vitamin C: 24mg | Calcium: 25mg | Iron: 1mg

Enjoy this meal!

Lizzie

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Sesame Bell Pepper and Cucumber Noodle Salad https://itsavegworldafterall.com/sesame-bell-pepper-cucumber-noodle-salad/ https://itsavegworldafterall.com/sesame-bell-pepper-cucumber-noodle-salad/#respond Fri, 30 Aug 2019 16:12:30 +0000 https://itsavegworldafterall.com/?p=11753 Made with spiralized vegetables, this flavorful Bell Pepper and Cucumber Noodle Salad is finished with an Asian-inspired sesame dressing. It’s a crowd pleasing, vegetarian side dish that comes together in minutes! Happy Labor Day weekend Veg World! Wait. Wait a minute. It’s Labor Day weekend?! How?! Why? When? I cannot believe how quickly this summer...

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Made with spiralized vegetables, this flavorful Bell Pepper and Cucumber Noodle Salad is finished with an Asian-inspired sesame dressing. It’s a crowd pleasing, vegetarian side dish that comes together in minutes!

bell pepper and cucumber noodle salad

This post may contain affiliate links. For more information, see my affiliate disclosure.

Happy Labor Day weekend Veg World!

Wait. Wait a minute. It’s Labor Day weekend?! How?! Why? When?

I cannot believe how quickly this summer has flown by. It feels especially fast this year, but I’m also more excited than usual for fall weather and food. So I guess it’s not the worst thing in the world that summer is coming to an end.

I’m still holding onto summer produce though! Hence, this recipe featuring two of late August’s best veggies: cucumbers and bell peppers.

Even though Starbucks released their Pumpkin Spice Latte this week, it’s a little TOO early to dive into pumpkin spice season here at Veg World HQ. Don’t ya think?

But if you disagree with me, perhaps you should check out my One Pot Pumpkin Tomato Pasta and Spiced Sweet Potato Latte before reading any more of this post… ;-)!

cucumber noodle salad ingredients

If you’re still in the mood for some warm weather recipes, though, then this Sesame Bell Pepper and Cucumber Noodle Salad is for you! It’s easy to prepare, flavorful, colorful, and fun. And it might just be perfect for your Labor Day festivities this weekend.

Since this recipe features bell pepper and cucumber noodles, let me give you a brief tutorial on prepping these ingredients. First and foremost, you’ll need a spiralizer to make veggie noodles (unless you buy them pre-made).

Here’s the spiralizer I recommend if you’re in the market for one!

bell pepper in a spiralizer

How to Spiralize Cucumbers and Bell Peppers

To spiralize a cucumber:

  1. Slice off both ends of the cucumber.
  2. Insert one end of the cucumber into the spiralizer blade and the other end into the handle.
  3. Run the cucumber through the spiralizer, using the fine (3 mm) or coarse shredding blade.

To spiralize a bell pepper (yes, it’s possible!):

  1. Slice off the top of the stem of the bell pepper, so that it’s not sticking out. But keep the pepper intact.
  2. Insert the whole bell pepper with the top in the handle and the bottom in the blade.
  3. Run the bell pepper through the spiralizer using the flat blade. This won’t work if you use another type of blade.
  4. Separate the inside flesh/seeds from the rest of the noodles and discard.
spiralized bell pepper

What can I use if I don’t have a spiralizer?

Some of you may want to try this recipe without committing to a spiralizer.

To cut veggie noodles without a spiralizer, use a vegetable peeler, sharp knife, or grater. You won’t get the same length or shape, but these tools will still get you where you want to be.

How to Make Bell Pepper and Cucumber Noodle Salad

Once you have your veggie noodles ready for the base of the salad, add them to a large mixing bowl.

To make it easier to eat, you might want to slice the noodles in half so that they are easier to pick up with a fork and can be consumed in one or two bites.

Next, whisk together toasted sesame oil, rice vinegar, honey, garlic, red pepper flakes, and sea salt. Pour this over the salad and mix until it’s well coated. Stir in sesame seeds, and enjoy!

cucumber noodle salad in a bowl

Can you make this ahead of time? Yep. In fact, this recipe tastes best served 3-4 hours after making it so the noodles have time to marinate in the dressing. It can last in the fridge for 2-3 days in an airtight container. But, by all means, you can eat it right away too!

Can you make this vegan? Yes, just swap maple syrup for the honey.

bell pepper and cucumber noodle salad

So what do you think? Have I convinced you to get a spiralizer and try this bell pepper and cucumber noodle salad?!

If you’re in the mood for some more veggie noodle recipes, check out:

bell pepper and cucumber noodle salad

If you make this recipe, be sure to rate and review it in the comments below, and don’t forget to tag @its_a_vegworld_afterall on Instagram! Looking for something totally different? Browse the recipe library.

bell pepper and cucumber noodle salad
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Sesame Bell Pepper and Cucumber Noodle Salad

Made with spiralized bell peppers and cucumbers, this flavorful Asian salad is a fresh and delicious side dish that comes together in minutes. Vegetarian, gluten free, and paleo.
Course Salad, Side Dish
Cuisine Asian
Keyword cucumber noodle salad
Prep Time 15 minutes
Total Time 15 minutes
Servings 4 people
Calories 104kcal

Ingredients

Instructions

  • Prepare the veggie noodles by running the cucumbers and bell pepper through a spiralizer (fine or coarse blade for cucumbers, flat blade for pepper) or by slicing them with a grater, peeler, or knife. Add them to a large mixing bowl. You may want to slice some of the longer noodles in half to make them easier to eat.
  • In a small bowl, whisk together the sesame oil, rice vinegar, honey, garlic, red pepper flakes, and sea salt. Pour over the veggie noodles and mix until well coated. Stir in the sesame seeds.
  • Serve and enjoy! This can be eaten right away, but tastes best when made 3-4 hours in advance so that the salad has time to marinate in the dressing.

Notes

Leftovers can be stored in an airtight container in the fridge for 2-3 days.

Nutrition

Calories: 104kcal | Carbohydrates: 11g | Protein: 2g | Fat: 6g | Saturated Fat: 1g | Sodium: 153mg | Potassium: 288mg | Fiber: 2g | Sugar: 8g | Vitamin A: 1077IU | Vitamin C: 43mg | Calcium: 68mg | Iron: 1mg

Have a great long weekend!

Lizzie

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Cashew Cabbage Salad with Bok Choy https://itsavegworldafterall.com/cashew-cabbage-salad/ https://itsavegworldafterall.com/cashew-cabbage-salad/#respond Wed, 28 Aug 2019 21:35:16 +0000 https://itsavegworldafterall.com/?p=11739 This crunchy Cashew Cabbage Salad is made with a bok choy and cabbage base and finished with a sesame dressing. It’s the ideal side, meal prep lunch, or potluck dish. Say goodbye to boring salads and hello to this flavorful, nutritious, exciting, and colorful Cashew Cabbage Salad! This recipe has a LOT going on, and...

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This crunchy Cashew Cabbage Salad is made with a bok choy and cabbage base and finished with a sesame dressing. It’s the ideal side, meal prep lunch, or potluck dish.

cashew cabbage salad

This post may contain affiliate links. For more information, see my affiliate disclosure.

Say goodbye to boring salads and hello to this flavorful, nutritious, exciting, and colorful Cashew Cabbage Salad!

This recipe has a LOT going on, and it’s all good, my friends. VERY good.

First, there’s the base. Shredded red cabbage and bok choy (YUM) provide an excellent foundation for ALL the best toppings: cashews, green onions, carrots, quinoa, and edamame.

Oh, and the dressing. It’s bomb. I actually tweaked it a couple times to make sure it was the best it could be. It’s incredibly flavorful from toasted sesame oil spiked with lime juice, honey, garlic, and ginger. Would love to know what you think!

ingredients for salad

How to Make Cashew Cabbage Salad

To make this delicious salad, you first need to prep the cabbage and bok choy. You need approximately 3 cups of shredded cabbage, which equates to ~1/2 of a head of cabbage. You can use red or green, but I personally like the color of red!

If you’re short on time, look for pre-shredded cabbage at the store. But if you want to shred it yourself, use a very sharp knife or a mandoline. (Oh, and you’ll probably have leftovers, which means you can make Pickled Red Cabbage too!)

Next, slice the bok choy into thin pieces. Add the cabbage and bok choy to a bowl with shredded carrots, chopped scallions, cooked edamame, cashews, and cooked quinoa.

salad ingredients in a bowl

You can usually find cooked edamame at most grocery stores. If it’s frozen, let it thaw at room temp before adding to the salad. To cook the quinoa, combine 1 part quinoa with 2 parts water in a saucepan, bring to a boil, then cover and simmer for ~15 minutes.

Finally, make the dressing by combining olive oil, toasted sesame oil, lime juice, garlic, ginger, salt, and honey. Drizzle this over the salad and mix it all up!

cashew cabbage salad in a bowl

What to Serve with Cashew Cabbage Salad

This salad can stand alone as a main dish, but if you want to increase the protein content, add chicken or fish.

You can make this recipe in advance and store in an airtight container in the fridge for later. It should stay for a few days. If you want to freshen it up a bit, squeeze some lime juice on it before serving.

cashew cabbage salad

If you’re looking for other recipes with cabbage or bok choy, don’t forget to check out:

cashew cabbage salad

If you make this recipe, be sure to rate and review it in the comments below, and don’t forget to tag @its_a_vegworld_afterall on Instagram! Looking for something totally different? Browse the recipe library.

Print

Cashew Cabbage Salad with Bok Choy

A flavorful, crunchy vegetarian salad with a cabbage and bok choy base. Finished with a sesame dressing.
Course Salad
Cuisine American, Asian
Keyword cashew cabbage salad
Prep Time 15 minutes
Total Time 15 minutes
Servings 4 people
Calories 467kcal

Ingredients

  • 3 cups shredded cabbage can use red or green
  • 3 cups bok choy thinly sliced
  • 1/2 cup shredded carrots
  • 1/4 cup green onions ~2 sliced
  • 1/2 cup cashews
  • 1 cup quinoa cooked
  • 1 cup edamame cooked

Dressing:

Instructions

  • In a large bowl, combine the cabbage, bok choy, carrots, green onions, cashews, quinoa, and edamame.
  • In a separate bowl, whisk together the olive oil, sesame oil, honey, lime juice, garlic, ginger, and salt. Pour this over the salad and toss until coated.

Notes

Leftovers can be stored in an airtight container in the fridge for 1-2 days. To boost the protein content of this meal, add chicken or fish.

Nutrition

Calories: 467kcal | Carbohydrates: 47g | Protein: 12g | Fat: 29g | Saturated Fat: 4g | Sodium: 217mg | Potassium: 762mg | Fiber: 7g | Sugar: 24g | Vitamin A: 5843IU | Vitamin C: 76mg | Calcium: 146mg | Iron: 4mg

Eat the rainbow ;-)!

Lizzie

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Easy and Creamy Fresh Tomato Tortellini Soup https://itsavegworldafterall.com/fresh-tomato-tortellini-soup/ https://itsavegworldafterall.com/fresh-tomato-tortellini-soup/#respond Fri, 16 Aug 2019 17:11:57 +0000 https://itsavegworldafterall.com/?p=11660 This fresh tomato tortellini soup is simple to make, flavorful, and rich, with healthy ingredients like Greek yogurt. Use up your garden tomatoes with this delicious recipe! Ah, August. Tomato season at its finest! I’m not a big eat-slices-of-raw-tomato kind of person, but if there’s ever a time to enjoy a juicy, fresh tomato from...

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This fresh tomato tortellini soup is simple to make, flavorful, and rich, with healthy ingredients like Greek yogurt. Use up your garden tomatoes with this delicious recipe!

fresh tomato tortellini soup

This post may contain affiliate links. For more information, see my affiliate disclosure.

Ah, August. Tomato season at its finest! I’m not a big eat-slices-of-raw-tomato kind of person, but if there’s ever a time to enjoy a juicy, fresh tomato from your backyard or farmers market, this is it.

Cue the BLTs, caprese and panzanella salads…and, now…fresh tomato tortellini soup!!!

This recipe is a fun and fresh spin on traditional tomato tortellini soups that use canned tomatoes (nothing against those guys though) and heavy cream. It’s literally BURSTING with flavor and is super creamy from whole milk Greek yogurt.

I used a sweet onion to help mellow the acidic tomatoes and a little bit of butter to balance everything out. Oh, and you can’t forget to top it with fresh basil. HIGHLY recommend.

ingredients for tomato soup

How to Make Fresh Tomato Tortellini Soup

This recipe is made in one large soup pot on the stove. First, heat some olive oil and butter in the pot. Add some pressed garlic and a diced onion. Cook for a few minutes, then add a whole bunch of roughly chopped tomatoes (like 8 cups worth)! Sprinkle in some salt and pepper.

onion and garlic in a soup pot

Add vegetable stock, bring to a boil, then lower the heat to a simmer and cook the soup, uncovered, for 15 minutes. Next, puree the soup with an immersion blender, or carefully transfer it in batches to an upright blender. You might not need to do it in batches if you have a big blender.

Add an 8-oz package of cheese tortellini (it can be refrigerated or frozen) and increase the heat to medium. Cook for 7-8 minutes or until the tortellini are tender, but not falling apart. Stir in the Greek yogurt, taste, and add more salt or pepper as desired!

What kind of tomatoes can I use?

You can use ANY kind of fresh tomatoes, including:

  • Heirloom varieties: I used several different heirlooms (red and yellow).
  • Cherry tomatoes or grape tomatoes
  • Roma (plum) tomatoes
  • Beefsteak tomatoes
  • Tomatoes on the vine

How to Store and Freeze Tomato Tortellini Soup

This soup tastes best when served right away, but you can store it in an airtight container in the fridge for up to 5 days. The tortellini will absorb moisture and can get soggy the longer they are stored.

You can also freeze fresh tomato tortellini soup in freezer friendly containers. Thaw in the fridge before reheating on the stove or in the microwave.

What to Serve with Tortellini Soup

This recipe can stand alone as a delicious meal, but also goes well with a quick salad, green beans, fish, or chicken.

And of course, it’s a phenomenal companion to crunchy bread!!

fresh tomato tortellini soup

For other tomato or tortellini recipes, check out:

If you make this recipe, be sure to rate and review it in the comments below, and don’t forget to tag @its_a_vegworld_afterall on Instagram! Looking for something totally different? Browse the recipe library.

fresh tomato tortellini soup
Print

Easy and Creamy Fresh Tomato Tortellini Soup

A flavorful soup made from fresh tomatoes and Greek yogurt.
Course Dinner, Soup
Cuisine American, Italian
Keyword tomato tortellini soup
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 4 servings
Calories 323kcal

Ingredients

  • 1 tbsp olive oil
  • 1 tbsp butter
  • 1 sweet onion peeled, trimmed, and diced
  • 3 cloves garlic pressed or minced
  • 6 tomatoes any variety, roughly chopped, ~8 cups
  • 4 cups vegetable stock
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 8 ounces cheese tortellini frozen or fresh package
  • 1/2 cup plain whole milk Greek yogurt
  • Fresh basil for serving

Instructions

  • Add the olive oil and butter to a large soup pot over medium heat, followed by the onion and garlic. Cook, stirring occasionally for about 5 minutes. Add the tomatoes and let them cook for another 5-7 minutes.
  • Stir in the salt, pepper, and vegetable stock. Bring to a boil then lower heat to a simmer and cook, uncovered, for 15 minutes.
  • Use an immersion blender to puree the soup, or carefully transfer it in batches to a blender and blend until smooth. Add the tortellini to the soup, increase the heat to medium, and cook for another 7-8 minutes, or until the tortellini is tender but not falling apart.
  • Stir in the Greek yogurt, taste, and adjust seasonings as desired. Ladle into bowls and enjoy warm, perhaps topped with fresh basil and a side of crunchy bread.

Notes

Tomatoes: You can use heirloom, cherry or grape, Roma, or any other variety. Just be sure to use ~8 cups worth.
Nutrition: Please note the sodium in your soup may be lower if you choose to use low sodium stock or a lower sodium package of cheese tortellini.
Storage: This is best served right away, but can be stored in the fridge for up to 5 days (the tortellini will absorb some moisture during storage and may get soggy). You can also store in the freezer. Thaw in the fridge before reheating on the stove or in the microwave.

Nutrition

Calories: 323kcal | Carbohydrates: 43g | Protein: 14g | Fat: 12g | Saturated Fat: 4g | Cholesterol: 30mg | Sodium: 1382mg | Potassium: 580mg | Fiber: 5g | Sugar: 13g | Vitamin A: 2126IU | Vitamin C: 30mg | Calcium: 147mg | Iron: 2mg

Have a great weekend!

Lizzie

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Plant Based Calcium: List of Veggie Sources, Absorption, & More https://itsavegworldafterall.com/plant-based-calcium/ https://itsavegworldafterall.com/plant-based-calcium/#respond Thu, 15 Aug 2019 17:20:03 +0000 https://itsavegworldafterall.com/?p=11636 Learn about which vegetables are rich in plant based calcium, how much of this nutrient you need per day, and info about calcium absorption from plants. Since calcium is widely associated with dairy products, many people who follow a plant based diet may wonder what vegetables to eat to meet their calcium needs. There are...

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Learn about which vegetables are rich in plant based calcium, how much of this nutrient you need per day, and info about calcium absorption from plants.

bok choy with text overlay

Since calcium is widely associated with dairy products, many people who follow a plant based diet may wonder what vegetables to eat to meet their calcium needs. There are also questions surrounding the absorption of plant based calcium.

This article provides a detailed overview of the functions of calcium, how much you need per day, what veggies have this mineral, and how to maximize absorption of calcium from plants.

What does calcium do in the body?

Calcium is an incredibly important mineral that supports the structure and function of bones and teeth. It is also vital for the following processes in the body (1):

  • Muscle contraction and relaxation
  • Blood vessel contraction and dilation
  • Nerve transmission
  • Signaling within cells

Approximately 1% of calcium in the body assists in the above functions, while 99% is stored in the bones and teeth.

How Much Calcium You Need Per Day

The Recommended Dietary Allowances (RDAs) for calcium are (1):

  • 0-6 months: 200 mg (Adequate Intake [AI])
  • 7-12 months: 260 mg (AI)
  • 1-3 years: 700 mg
  • 4-8 years: 1000 mg
  • 9-18 years: 1300 mg
  • 19-50 years: 1000 mg
  • 50-70 years: 1000 mg for males, 1200 mg for females
  • 71+ years: 1200 mg

For reference, one cup (8 ounces) of milk has about 300 mg of calcium. This is part of the reason why three cups of milk, or the equivalent amount of other dairy foods, is often recommended to meet daily calcium needs (2).

List of 15 Vegetables that are High in Calcium

However, dairy products are not the only food source of calcium.

Several vegetables also provide a substantial amount of calcium, including (3):

  1. Acorn squash, 1 cup baked: 90 mg
  2. Bok choy, 1 cup raw: 76 mg
  3. Broccoli, 1 cup raw: 41 mg
  4. Brussels sprouts, 1 cup raw: 37 mg
  5. Butternut squash, 1 cup baked: 84 mg
  6. Chard, 1 cup raw: 18 mg
  7. Collard greens, 1 cup raw: 84 mg
  8. Green beans, 1 cup raw: 37 mg
  9. Kale, 1 cup raw: 53 mg
  10. Mustard greens, 1 cup raw: 64 mg
  11. Okra, 1 cup raw: 82 mg
  12. Rhubarb, 1 cup raw: 105 mg
  13. Snow peas, 1 cup raw: 40 mg
  14. Spinach, 1 cup raw: 30 mg
  15. Sweet potato, 1 cup mashed: 76 mg

While some of these vegetables may seem lower in calcium than others, keep in mind that they also may be typically consumed in portions larger than 1 cup.

For example, a salad can easily contain 4 cups of kale and therefore have a total of 200 mg calcium.

Vegan calcium sources besides vegetables include soy foods, white beans, black beans, chickpeas, lentils, figs, sesame seeds, chia seeds, almonds, and teff. If you are eating a variety of these foods and the above vegetables, you can certainly meet your daily calcium needs via plant foods.

broccoli in a bowl

Plant Based Calcium Absorption

Certain nutrients help to facilitate the absorption of calcium in the body, including vitamin D and magnesium.

Plant based foods with vitamin D are scarce, but you can get this nutrient from fortified foods (like plant-based milks), supplements (always talk to your RD or doctor first!), and of course…sunshine.

Plant foods with magnesium include avocados, almonds, spinach, pumpkin seeds, black beans, brown rice, and dark chocolate (yum).

What foods interfere with calcium absorption?

Certain compounds found in foods, specifically phytic acid (phytates) and oxalic acid (oxalates) can bind to calcium and therefore decrease its absorption (1).

Foods with phytic acid include certain whole grains, nuts, seeds, and beans, while foods with oxalic acid include spinach, rhubarb, collards, and beans.

How much these compounds inhibit calcium absorption varies and is not completely understood. Plus, cooking foods with oxalates, like spinach, can drastically decrease their amount of oxalic acid (4).

Nevertheless, it’s best to consume a variety of plant based foods to meet your calcium needs and not rely solely on foods that contain phytates and oxalates.

Of course, you shouldn’t completely avoid these foods either, since they are rich in other beneficial nutrients besides calcium. But they shouldn’t be your only sources of calcium, since their phytates or oxalates will most likely block calcium absorption to a certain extent.

Finally, excessive sodium or caffeine intake can increase calcium excretion, and alcohol can inhibit calcium absorption.

Do you need a calcium supplement?

If you eat a balanced plant based diet that incorporates several of the calcium-rich foods listed in this article, you do not need a calcium supplement.

However, if you are deficient in calcium or have a condition that inhibits calcium absorption (Crohn’s, Celiac, or IBS), you may benefit from a supplement. Those at particular risk of calcium deficiency include athletes and postmenopausal women.

Always discuss options for calcium supplements with a doctor or registered dietitian before adding one to your routine.

calcium in veggies split screen

Recipes with Plant Based Calcium

For some delicious ways to increase your calcium intake from plants, check out:

Conclusion

If you eat a variety of plant-based calcium sources and mostly cook your greens, you can easily meet your needs and should not be concerned about calcium-blocking nutrients in plant foods.

However, if you suspect a calcium deficiency or fall into one of the groups at-risk of deficiency, speak with your healthcare provider about a supplement and/or ways to meet your needs.

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Cucumber Melon Fruit and Vegetable Popsicles https://itsavegworldafterall.com/cucumber-melon-fruit-and-vegetable-popsicles/ https://itsavegworldafterall.com/cucumber-melon-fruit-and-vegetable-popsicles/#comments Tue, 13 Aug 2019 17:16:43 +0000 https://itsavegworldafterall.com/?p=11616 Refreshing fruit and vegetable popsicles made with cucumber, cantaloupe, and herbs are a healthy treat for kids and adults alike! Eating your veggies doesn’t just have to mean salads and roasted vegetable dishes. You can also enjoy them in smoothies, juices, and even popsicles! Actually, popsicles may be one of the most fun ways to...

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Refreshing fruit and vegetable popsicles made with cucumber, cantaloupe, and herbs are a healthy treat for kids and adults alike!

cucumber melon fruit and vegetable popsicles

This post may contain affiliate links. For more information, see my affiliate disclosure.

Eating your veggies doesn’t just have to mean salads and roasted vegetable dishes. You can also enjoy them in smoothies, juices, and even popsicles!

Actually, popsicles may be one of the most fun ways to increase your vegetable intake, especially for toddlers and kids. Plus, they’re incredibly easy to prepare!

The key to making veggie popsicles flavorful and enticing is pairing them with the right ingredients. Fruit is a great addition, as is honey or maple syrup, fresh herbs, and citrus.

In this version of fruit and vegetable popsicles, I pair cucumber (I know it grows like a fruit, but I view it as a veggie!) with sweet cantaloupe, honey, mint, basil, and lime juice. Yum to the yum to the YUM!

They’re great as a mid-afternoon snack, evening dessert, or post-workout treat!

popsicle ingredients

How to Make Fruit and Vegetable Popsicles

To make these cucumber melon pops:

  1. Combine a cucumber (peeled and deseeded), cantaloupe, honey, lime juice, mint, and basil in a blender. Blend until smooth.
  2. Pour into a popsicle mold. You should be able to make about 12 popsicles.
  3. Freeze for at least three hours. Enjoy!

Recommended Tools for Making Popsicles

A blender is definitely essential for making popsicles, as well as a popsicle mold. However, if you don’t have a popsicle mold, you can pour the popsicle mix into paper Dixie cups and put a popsicle stick in each cup instead!

popsicle molds filled up

Tips for Storing Popsicles

Once the popsicles are frozen, remove them from their molds. If they start to melt a little at room temp, lay them on a baking sheet with parchment or wax paper. Put this in the freezer for 20-30 more minutes to make sure they are totally frozen.

Transfer the frozen popsicles to a freezer bag or airtight container. They should last in the freezer for at least a few months!

Ingredient Substitution Ideas for Fruit and Vegetable Popsicles

These cucumber melon pops have a delicious combo of flavors and taste best in the peak summer months when cucumbers and cantaloupe are in season.

But there are SO many ways that you can customize fruit and vegetable popsicles. Here are some other delicious combinations:

  • Tomatoes + strawberries + basil
  • Spinach + peaches + yogurt
  • Kale + bananas + blueberries
  • Spinach + avocado + banana + yogurt
cucumber melon fruit and vegetable popsicles

Want some other ways to use cucumber? Check out my Mango Cucumber Salad and Chickpea Salad Cucumber Boats.

If you make this recipe, be sure to rate and review it in the comments below, and don’t forget to tag @its_a_vegworld_afterall on Instagram! Looking for something totally different? Browse the recipe library.

cucumber melon fruit and vegetable popsicles
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Cucumber Melon Fruit and Vegetable Popsicles

Refreshing popsicles made with fresh produce and herbs.
Course Dessert, Snack
Cuisine American
Keyword fruit and vegetable popsicles
Prep Time 5 minutes
Freezing time 4 hours
Total Time 4 hours 5 minutes
Servings 12 popsicles
Calories 36kcal

Ingredients

  • 1 cantaloupe deseeded, peeled, and roughly chopped, about 2 cups
  • 1 cucumber seedless or deseeded, peeled, and roughly chopped
  • 5 leaves basil
  • 5 leaves mint
  • 3 tbsp honey can sub maple syrup
  • 1 lime juiced, more to taste

Instructions

  • Combine the roughly chopped cantaloupe and cucumber, basil, mint, honey, and lime juice in a blender. Blend until smooth, about 30 to 60 seconds.
  • Pour the mixture into a popsicle mold. If you do not have a mold, you can pour it into paper Dixie cups and then put a popsicle stick in each one. Transfer to the freezer and freeze for 3-4 hours.
  • Remove the popsicles from their molds and enjoy right away, or put them in a freezer bag or airtight container. They should last for several months in the freezer.

Notes

If the popsicles melt/soften a little bit at room temp when you remove them from their molds, place them on a plate or baking sheet lined with parchment or wax paper and then put this in the freezer for 20-30 more minutes. When they are completely refrozen, transfer to a bag or container for storage.

Nutrition

Calories: 36kcal | Carbohydrates: 9g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 8mg | Potassium: 163mg | Fiber: 1g | Sugar: 8g | Vitamin A: 1585IU | Vitamin C: 19mg | Calcium: 9mg | Iron: 1mg

Happy popsicle eating!

Lizzie

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Garlic Rosemary Grilled Cauliflower Foil Packets https://itsavegworldafterall.com/grilled-cauliflower-foil-packets/ https://itsavegworldafterall.com/grilled-cauliflower-foil-packets/#respond Mon, 12 Aug 2019 15:35:11 +0000 https://itsavegworldafterall.com/?p=11602 These grilled cauliflower foil packets make for a flavorful vegan meal for two. They come together in less than 30 minutes, and feature veggies and white beans seasoned with garlic and rosemary! As you may have read in my Veg World Kitchen Tour post, Will and I recently became homeowners! Which means we now have...

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These grilled cauliflower foil packets make for a flavorful vegan meal for two. They come together in less than 30 minutes, and feature veggies and white beans seasoned with garlic and rosemary!

garlic rosemary grilled cauliflower foil packets

As you may have read in my Veg World Kitchen Tour post, Will and I recently became homeowners! Which means we now have a backyard, and of course, a grill.

We just got said grill in July, so we’ve been having a ton of fun experimenting with this new way of cooking. As you can imagine, I have especially enjoyed brainstorming new grilled veggie recipes!

After seeing some posts about making grilled veggies in foil on Instagram earlier this year, I wrote the idea on my content calendar for late summer. And boy am I glad that I revisited this concept!

These Garlic Rosemary Grilled Cauliflower Foil Packets are the result of my experimentation. If you like them, let me know, because I can definitely see myself making MANY more grilled veggie recipes in the summers to come!

cauliflower, white beans, herbs, garlic

What are grilled veggie foil packets?

One of the best ways to cook veggies on the grill is to wrap them in aluminum foil and place them directly on the grate. Making a “foil packet” allows you to spread the veggies out in a flat layer, which promotes even cooking.

Grilling veggies in foil also prevents them from slipping through the cracks of the grill. It’s a win-win!

Ingredients in Grilled Cauliflower Foil Packets

For this recipe, you’ll need:

  • Cauliflower
  • Onion
  • A can of white beans
  • Fresh rosemary
  • Fresh garlic AND garlic powder
  • Salt and pepper
  • Olive oil

With the addition of white beans, you get some carbs and protein to complement your non-starchy veggies (cauliflower) and healthy fats (olive oil). In other words, these packets are a complete meal all wrapped up in foil!

cauliflower mixture on aluminum foil

How to Make Grilled Cauliflower Foil Packets

The process for making a veggie foil packet is incredibly simple. First, gather your ingredients and a roll of aluminum foil. Preheat the grill to 400-500 degrees F.

In a large mixing bowl, toss the cauliflower florets, garlic cloves, and roughly chopped onion in olive oil, salt, pepper, fresh rosemary, and garlic powder.

Slice off two long pieces of aluminum foil (about 12×18″) from the roll, and spoon equal amounts of the cauliflower mixture into the middle of each piece of foil.

Fold the foil over the veggies and beans, then fold in each side of the packet until it’s sealed. Place each packet directly on the grill, close, and let them cook for 15-20 minutes. To see if they’re ready, gently pierce one of the packets with a fork to feel if the cauliflower is tender.

garlic rosemary grilled cauliflower foil packets

Tips for Serving and Storing

You can remove the top of the foil pouch and eat your meal straight from the packet with a fork or transfer the contents to a plate. These packets can stand alone as a light meal or can be served on the side of grilled fish or burgers!

Grilled veggie packets taste best straight off the grill, but the leftovers are pretty darn good too! Store in an airtight container in the fridge for 2-3 days and enjoy cold or reheated in the microwave.

If you’re looking for other cauliflower recipes, check out the Whole Roasted Cauliflower, Baked Orange Sesame Cauliflower, and Cauliflower Al Pastor Bowls.

garlic rosemary grilled cauliflower foil packets

If you make this recipe, be sure to rate and review it in the comments below, and don’t forget to tag @its_a_vegworld_afterall on Instagram! Looking for something totally different? Browse the recipe library.

garlic rosemary grilled cauliflower foil packets
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Garlic Rosemary Grilled Cauliflower Foil Packets

A simple and flavorful vegan meal made with cauliflower and white beans cooked in foil on the grill!
Course Dinner, Main Course
Cuisine American
Keyword grilled cauliflower foil packets
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 2 people
Calories 559kcal

Ingredients

  • 1 head cauliflower cut into florets
  • 1 15 oz can white beans drained and rinsed
  • 1 sweet onion peeled and roughly quartered
  • 4 cloves garlic peeled
  • 1/4 cup olive oil
  • 1 tsp garlic powder
  • 2 tbsp fresh rosemary roughly chopped; more to taste
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper

Instructions

  • Preheat the grill to 400-500 degrees F. Prepare the aluminum foil by tearing off two 12×18" pieces.
  • In a large mixing bowl, combine the cauliflower florets, white beans, quartered onion, and garlic cloves. In a measuring cup, mix together the olive oil, garlic powder, rosemary, salt and pepper. Pour this over the veggies and beans and mix until everything is coated.
  • Transfer equal amounts of the veggie/bean mixture to each piece of foil. Make the foil packets by folding the aluminum foil in half over the mixture, then folding in each side.
  • Place each packet directly on the grill, close, and cook for 15-20 minutes, or until the cauliflower is tender. To check if it's ready, use a fork to carefully pierce one of the packets and test a floret of cauliflower.
  • Carefully remove from the grill and tear off the top of each packet. Serve the packets by themselves as a light meal, or on the side of grilled fish or burgers.

Nutrition

Calories: 559kcal | Carbohydrates: 64g | Protein: 19g | Fat: 29g | Saturated Fat: 4g | Sodium: 401mg | Potassium: 1810mg | Fiber: 15g | Sugar: 14g | Vitamin A: 50IU | Vitamin C: 148mg | Calcium: 227mg | Iron: 7mg

Hope you enjoy this one!

Lizzie

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