3 healthy smoothies

Here I share with you three healthy vegan smoothies full of nutrients, vitamins, antioxidants and so easy to make. You can choose between green smoothie, red one or orange.

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Mushroom-red wine sauce

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Ingredients (serves 1-2; add more mushrooms, stock and wine if you want)

  • 100 g sliced mushrooms (about 2 cups)
  • 1 carrot, diced
  • 1 onion, chopped
  • 1/2 cup red wine (vegan)
  • 1 cup vegetable stock (or hot water + vegan boullon cube)
  • 1 garlic clove, minced
  • salt and pepper to taste
  • 2 tbsp tomato sauce
  1. Heat oil in a saucepan, cook onion and garlic over low heat, add carrots and stir until softened. Finally add the mushrooms and tomato sauce and stir and let it cook for a few minutes until mushrooms are cooked.
  2. Add the red wine and bring to a simmer for a few minutes. Then add vegetable stock, a pinch of salt and pepper to taste and cook for about 20 minutes at medium high heat or until sauce thickens. Add more vegetable stock if needed.
  3. Perfect with rice or pasta!

Vegan bolognese

vegan bolognese

Spanish below

For this recipe I used textured soy protein (aka TVP or TSP).

TSP is a high-fiber, high-protein meat substitute made from soy flour. When re-hydrated, resembles cooked ground beef in texture and may be used in vegan food as a meat analogue for burgers or in this case for bolognese. AAAnd its cheap! 🙂

Ingredients:

  • 1/2 cup textured soy protein + 1/2 cup water
  • 1 onion, chopped
  • 1 garlic cloves, minced
  • 1 + 1/2 cup tomato sauce (400 g)
  • 1/4 cup white wine (vegan)
  • 2 tsp dried oregano
  • 2 tsp dried basil
  • Salt and Pepper to taste
  • oil
  1. On medium-high heat, heat up a large pan with oil.
  2. Add minced garlic and onion to the hot oil and stir it around until the onions and garlic begin to brown (about 2 minutes).
  3. Add the tomato sauce, the white wine and the TSP. Bring to a boil.
  4. Cover, and let simmer 15 minutes, stirring occasionally.
  5. Finally sprinkle salt, pepper, basil an oregano and stir.

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Para hacer esta boloñesa vegana utilizo soja texturizada, hecha a base de proteina de soja. La puedes comprar en algunos supermercados o si no a granel. Super barato!

Imita fácilmente a la carne debido a su consistencia y puedes preparar con ella hamburguesas, nuggets, albódnigas… todo vegano.

Ingredientes:

  • 1/2 taza de soja texturizada hidratada con 1/2 taza de agua
  • 1 cebolla, cortada
  • 1 diente de ajo
  • 1 + 1/2 taza de salsa de tomate (400 g, una lata)
  • 1/4 taza de vino blanco vegano
  • 2 cucharaditas de oregano
  • 2 cucharaditas albahaca
  • Sal y pimienta al gusto
  • aceite
  1. En una sartén con aceite añade la cebolla bien cortada y el ajo bien cortado. Espera a que doren.
  2. Añade la salsa de tomate, el vino y la soja hidratada. Espera a que empieze a hervir. Remueve y cocina a fuego bajo unos 10-15 minutos.
  3. Añade un poco de agua si es necesario.
  4. Finalmente salpimenta y añade albahaca y oregano al gusto.

Curried quinoa salad

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Spanish below

Ingredients: (serves 2-3)

  • 1 cup quinoa
  • 2 cup water
  • 1/2 onion, chopped
  • 1-2 cloves garlic, minced
  • 2 tbsp oil
  • 1 tbsp soya sauce
  • 1 tbsp maple syrup
  • 1 tsp curry powder
  • 1/2 carrot, chopped
  • 1/2 green pepper, chopped
  • croutons and spinach
  • salt and pepper to taste
  1. Bring a saucepan with quinoa and water to a boil. Give it a stir, add a lid, reduce heat to low and cook for about 10 minutes or until liquid has absorbed.
  2. Heat oil in another saucepan, cook onion and garlic over low heat, add green pepper and carrots and stir until softened.
  3. Mix oil, maple syrup, soya sauce and curry powder in a small bowl. You can add some water if you want.
  4. Add cooked quinoa and sauce mixture into the saucepan and stir. Add pepper and salt to taste. Let it cook for about 5 minutes over medium high heat and finally add spinach and croutons.

 

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Ingredientes: (para 2-3 pers)

  • 1 taza de quinoa
  • 2 tazas de agua
  • 1/2 cebolla, en trozitos
  • 1-2 dientes de ajo
  • 2 cucharadas de aceite
  • 1 cucharadas de salsa de soja
  • 1 cucharada de sirope de arce
  • 1 cucharadita de curry
  • 1/2 zanahoria
  • 1/2 pimiento verde, chopped
  • picatostes y espinacas
  • sal y pimiento al gusto
  1. Añade el agua y la quinoa en una olla. Espera a que hierva y entonces tápala y baja un poco el fuego. En diez minutos aprox estará cocinada.
  2. Calienta una sartén con aceite y pon la cebolla cortada, los ajos, zanahoria y pimiento verde en trozitos y espera a que se cocine.
  3. Mientras, mezcla el sirope de arce, aceite, curry y salsa de soja en un cuenco. (Puedes añadir un poco de agua)
  4. Añade la quinoa cocinada y la salsa en la sartén y mezcla. Salpimenta.
  5. Deja que se cocine todo unos cinco minutos a fuego medio y finalmente añade espinacas y picatostes y ale! 🙂

Sugar-free and gluten-free vegan chocolate cookies

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Spanish below

Super healthy sugar-free, gluten-free and soft vegan chocolate chips cookies made with maple syrup, banana, cocoa powder and oat flour. With this recipe I made 8 cookies, but feel free to double the recipe for more. 🙂

Ingredients:

  • 1/2 small banana, mashed
  • 1 tbsp water
  • 2 tbsp maple syrup
  • 1 tbsp vegetable oil
  • 1 tbsp natural unsweetened cocoa powder
  • 1 cup quinoa flour or other
  • pinch salt
  • 1 tsp baking soda
  • Sugar-free vegan dark chocolate chips (about 1/2 cup)
  1. Preheat oven to 175ºC (350ºF).
  2. Add mashed banana and 1 tbsp of water in a medium bowl. Add syrup and oil and stir well.
  3. Add the dry ingredients to this mixture and stir until well combined.
  4. Finally, stir in the vegan chocolate chips just until well dispersed.
  5. Drop the cookie batter by tablespoonfuls onto a cookie sheet, and lightly flatten to shape with your hands.
  6. Bake for 8 minutes.

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Ingredientes (8 cookies):

  • 1/2 plátano pequeño, puré
  • 1 cucharada de agua
  • 2 cucharada de sirope de arce
  • 1 cucharada de aceite vegetal
  • 1 cucharada cacao en polvo, 100% puro
  • 1 taza de harina de quinoa
  • sal
  • 1 cucharadita de bicarbonato
  • 1/2 taza de chips de chocolate negro, sin azúcar
  1. Precalienta el horno a 175ºC.
  2. En un bol mezcla el pure de plátano con un poco de agua y mezcla. Añade el aceite y el sirope de arce.
  3. Añade los ingredientes secos y mezcla bien hasta obtener una masa.
  4. Finalmente añade las chips de chocolate y vuelve a mezclar hasta que estén bien repartidas.
  5. Haz bolitas con la masa y ponlas en una bandeja para horno. Aplástalas un poco con la mano y hornea unos 8 minutos.

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