Vegan meal prep is my secret for coasting through busy weeks with delicious and healthy plant-based meals ready to eat. Making time once or twice a week to prep some foods and batch cook keeps me from the stress of frantic weeknight dinners or unhealthy takeout temptations. This post is packed with easy, tasty plant-based recipes for on demand mealtimes without having to waste extra time I don’t have. Whether you’re a seasoned vegan or just starting your plant-based journey, I hope these recipe ideas will inspire you to embrace the power of vegan meal prep and simplify your week.
Preparing vegan meals for the week helps me stay healthy and saves me time overall. Getting your meals ready ahead of time allows you to enjoy tasty breakfasts, lunches, dinners, and snacks without the added stress of daily cooking. Even if you’re like me who loves the therapeutic feel of cooking, on busy days I just want to relax when I come home, without worrying about what and how I will eat. Let’s dive into some great vegan meal prep ideas that will simplify your week.
Why vegan meal prep is a great idea
Meal prepping helps save time, helping to reduce stress during busy weeks.
A variety of meals ready to go keeps mealtime interesting and enjoyable.
Batch cooking allows you to prepare healthy meals in advance.
Simple recipes already prepped make it easy to stick to a vegan diet.
Storing meals properly, even with freezing, ensures freshness and taste.
Quick and Easy Vegan Breakfast Ideas
I used to grab a store-bought breakfast bar or eat boxed cereal in the morning. After reading the ingredients on my choices, I realized I can do a lot better for my health and energy. Once I shifted my thoughts to the fact that healthy eating does not have to be time-consuming, my morning energy started growing – and so has my mood for the better. Starting your day with a delicious vegan breakfast can be super easy and fun. Here are some tasty vegan meal prep ideas that will make your breakfast — and mornings — brighter.
Overnight Oats with Berries
Overnight oats are simply no brain genius. I like to use lidded jars, and each jar will keep for a few days. Just mix rolled oats with your favorite plant milk, add some chia seeds and/or ground flaxseed and top it off with fresh berries. Let it sit in the fridge overnight, and you’ll have a creamy, nutritious breakfast ready to go in the morning. Some people add a 1/2 to a whole banana, but I like to add that separately just before I eat. If you are looking for some sweetness, chopped figs or dates are perfect without giving you sugar spikes. Here’s a quick recipe:
Ingredients: 1 cup rolled oats, 1 cup almond milk, 1 tablespoon chia or flax seeds (I often add both), 1/2 cup your choice of berries, a couple of shakes of cinnamon.
Instructions: Combine all ingredients in a jar, stir well, and refrigerate overnight.
Tofu Scramble with Veggies
Before I went vegan, I used to go out to breakfast with friends, only to be struggling with tired energy afterwards. Many breakfast places offer tofu scramble now, and I find if I make it ahead of time I can easily reheat it and have a wonderfully satisfying savory breakfast without getting groggy an hour later. A tofu scramble is packed with protein and can be customized with any veggies you have on hand. Just crumble some tofu in a pan, add your favorite seasonings, and toss in chopped veggies like bell peppers and spinach. Cook until everything is warm and delicious. If you like your veggies cooked a little more, put those in first for a couple of minutes before adding the tofu. Here’s my go-to recipe:
Ingredients: 1 cup of veggies (cabbage, carrots, spinach, broccoli, etc.), one or two servings of tofu, a few dashes of turmeric, 1 or 2 tablespoons of nutritional yeast, a dash of black salt (gives it that eggy taste without the cruelty) and pepper to taste, a few splashes of plant milk.
Instructions: Combine all the ingredients together in a pan (you can use oil, but I prefer oil-free, adding a few splashes of water if it sticks to the pan) and cook on a medium heat until everything is hot. You can put the veggies in first for a bit longer if you like. Have fun experimenting with your favorite flavors. I always make more so I can reheat the leftovers for another meal or two during the week.
You can also separately bake or pan cook some diced up potatoes for cottage fries to serve on the side.
Vegan Pancakes with Maple Syrup
Who doesn’t love pancakes? These vegan pancakes are fluffy and sweet, perfect for a weekend treat or a special breakfast. Here’s how to make them:
Ingredients: 1 cup flour of your choice, 1 tablespoon baking powder, 1 cup almond milk, 2 tablespoons maple syrup, fruit of your choice (optional).
Instructions: Mix all ingredients until smooth. Pour batter onto a hot skillet and cook until bubbles form. Flip and cook until golden brown. Drizzle with more maple syrup, if desired.
Tip: You can add chocolate chips or nuts for extra flavor, or use veggies like shredded carrots and cabbage for a savory pancake.
With these quick and easy vegan breakfast ideas, you’ll be ready to tackle your day with a smile, knowing you’ve saved time and fed your body what it craves – healthy food. Enjoy your meals and feel great.
Hearty Vegan Lunch Recipes
When it comes to lunch, you want something that’s not just filling but also fun. It’ blows me away when I hear new vegans say eating vegan is boring. If anything, my meals have become more exciting for me. Here are some delicious vegan lunch ideas that will keep your taste buds happy and your belly full.
Chickpea Salad Sandwiches
These sandwiches are a fantastic way to enjoy a hearty meal. Packed with protein, chickpeas are mixed with crunchy veggies and a creamy dressing. You can easily make a big batch and store it in the fridge for quick lunches throughout the week.
Quinoa and Black Bean Bowls
Quinoa and black beans are a match made in heaven! This dish is not only filling but also super nutritious. You can customize it with your favorite toppings like avocado, salsa, or fresh herbs. Here’s a quick breakdown of the ingredients:
Ingredient
Amount
Quinoa
1 cup
Black beans
1 can (15 oz)
Bell pepper
1, diced
Corn
1 cup
Avocado
1, sliced
Vegan Sushi Rolls
Sushi doesn’t have to be just for dinner! These vegan sushi rolls are fun to make and even more fun to eat. Fill them with your favorite veggies like cucumber, carrots, and avocado. You can even add some tofu for extra protein. Roll them up and enjoy a fresh, light lunch!
Remember, meal prepping these lunches can save you time and keep you on track with your healthy eating goals!
Simple Vegan Dinner Solutions
At the end of my work day, I often don’t have the energy to cook. If I do, I still find it therapeutic, but I also lose quite a bit of time I’d rather spend relaxing before bedtime. When it comes to dinner, you want something that’s not only tasty but also easy to prepare. Here are some delicious vegan dinner ideas that will make your evenings stress-free and satisfying!
Lentil and Vegetable Stir-Fry
This quick stir-fry is a fantastic way to use up any veggies you have in your fridge. Just toss them in a pan with cooked lentils, soy sauce, a dash of rice vinegar and your favorite spices. It’s a colorful and nutritious meal that takes less than 30 minutes to make.
Stuffed Bell Peppers
These vibrant bell peppers are not just pretty; they’re also packed with flavor! Fill them with a mix of quinoa, black beans, corn, and spices. Bake until tender, and you’ve got a hearty meal that’s perfect for meal prep. You can even make a big batch and freeze some for later. Check out this quick hot-to video:
Creamy Vegan Pasta
Who doesn’t love pasta? This creamy vegan pasta is made with cashews blended into a smooth sauce. Add in your favorite veggies and some nutritional yeast for a cheesy flavor. It’s a comforting dish that’s ready in about 20 minutes. The sauce freezes well, so you can store portions in the freezer and simply cook up the pasta at a later time when you are ready to eat it.
Tip: Meal prepping these dishes can save you time during the week. Just cook a large batch and store them in the fridge for easy reheating.
Recipe Name
Time Commitment
Key Ingredients
Lentil and Vegetable Stir-Fry
30 minutes
Lentils, mixed vegetables, soy sauce
Stuffed Bell Peppers
45 minutes
Bell peppers, quinoa, black beans
Creamy Vegan Pasta
20 minutes
Cashews, pasta, nutritional yeast
These simple vegan dinner solutions are not only easy to make but also delicious and satisfying. Enjoy your meals without the hassle!
Snack Smart with These Vegan Treats
I snack much less than I used to before going vegan, mostly because I’m feeding my body nutrition that cuts cravings. S\Yet snacking can be a fun and healthy part of your day as well. Here are some tasty vegan treats that will keep you energized and satisfied.
Homemade Hummus and Veggies
Making your own hummus is easy and healthier than many of the oil-rich store-bought brands. Just blend chickpeas, tahini, lemon juice, and garlic. Pair it with fresh veggies like carrots, cucumbers, and bell peppers for a crunchy snack. You can even make a big batch and store it in the fridge for the week. Here are a few oil-free variations you can try:
Energy Balls with Dates and Nuts
These little bites are packed with energy! Combine dates, nuts, and a bit of cocoa powder in a food processor. Roll them into balls and refrigerate. They’re perfect for a quick pick-me-up during the day.
Baked Kale Chips
Kale chips are a crispy and healthy alternative to potato chips. Just toss kale leaves with olive oil and your favorite seasonings, then bake until crispy. They’re a great way to sneak in some greens!
Snack
Time to Prepare
Key Ingredients
Hummus
10 minutes
Chickpeas, tahini, garlic
Energy Balls
15 minutes
Dates, nuts, cocoa powder
Kale Chips
20 minutes
Kale, olive oil, seasonings
Remember, having healthy snacks on hand can help you avoid unhealthy choices. Keep your fridge stocked with these delicious options!
With these easy vegan snacks, you can enjoy tasty treats while staying healthy. Happy snacking!
Batch Cooking for the Week
When it comes to meal prep, batch cooking is a game changer. It helps you save time and ensures you have delicious meals ready to go throughout the week. Here are some simple tips to get you started:
Preparing Large Batches of Grains
Cook big portions of grains like rice, quinoa, or barley. These can be used in various meals.
Store them in airtight containers in the fridge for easy access.
Making Versatile Sauces
Prepare a couple of your favorite sauces in advance. They can add flavor to many dishes!
Here are some ideas:
Peanut Sauce
Lemon Tahini Dressing
Pesto
You can also buy pre-made sauces if you’re short on time!
Storing and Reheating Tips
Use clear containers to easily see what you have.
Label your meals with the date to keep track of freshness.
When reheating, add fresh herbs or a squeeze of lemon to brighten up the flavors.
Batch cooking not only saves time but also helps you eat healthier! You’ll be less tempted to grab takeout when you have tasty meals ready at home.
Tips for Successful Vegan Meal Prep
Meal prepping by itself can be a game-changer, even if you have not done any batch cooking,.for your week, Here are some handy tips to help you get started:,
Creating a Weekly Meal Plan
Planning is key! Start by deciding what meals you want to prepare for the week. This will help you stay organized and make shopping easier. You can use a simple table to outline your meals:
Day
Breakfast
Lunch
Dinner
Monday
Overnight Oats
Chickpea Salad Sandwich
Lentil Stir-Fry
Tuesday
Tofu Scramble
Quinoa Bowl
Stuffed Bell Peppers
Wednesday
Vegan Pancakes
Vegan Sushi Rolls
Creamy Vegan Pasta
Shopping List Essentials
Make a shopping list based on your meal plan. This will help you avoid impulse buys and ensure you have everything you need. Check your pantry first to see what you already have!
Time-Saving Kitchen Tools
Invest in some kitchen tools that can make meal prep easier. Here are a few must-haves:
Sharp knives for quick chopping
Food processor for blending and chopping
Glass containers for storing meals
Measuring cups for accurate portions
Remember, meal prep doesn’t have to be perfect. It’s all about making your life easier and enjoying delicious food!
With these tips, you’ll be well on your way to a successful vegan meal prep routine. Happy cooking!
Nutritional Balance in Vegan Meal Prep
Eating a balanced vegan diet is super important for your health. With a little planning, you can make sure you get all the nutrients you need. Here are some tips to help you out:
Ensuring Adequate Protein Intake
Include a variety of protein sources like beans, lentils, tofu, and quinoa.
Aim for at least one protein-rich food in every meal.
Incorporating a Variety of Veggies
Try to eat a rainbow of vegetables. Different colors mean different nutrients!
Mix leafy greens, cruciferous veggies, and colorful options like bell peppers and carrots.
Using Healthy Fats in Recipes
Add healthy fats like avocados, nuts, and seeds to your meals.
These fats help with nutrient absorption and keep you feeling full.
Remember, balance is key! Focus on including different food groups in your meals to stay healthy and energized throughout the week.
Wrapping It Up: Your Vegan Meal Prep Journey
So there you have it! With these easy vegan meal prep recipes, you can make your week a lot simpler and tastier. Planning ahead means less stress and more time to enjoy your meals. Plus, you’ll be eating healthy and saving money! Remember, it’s all about finding what works for you. Try out different recipes, mix and match ingredients, and don’t be afraid to get creative. You’ve got this! Happy cooking!
Frequently Asked Questions
What is vegan meal prep?
Vegan meal prep means cooking meals in advance so you can eat healthy without stress during the week.
How can I start meal prepping?
Begin by choosing a day to cook big batches of your favorite vegan meals and store them for later.
What are some easy vegan breakfast ideas?
You can make overnight oats, tofu scrambles, or vegan pancakes for quick breakfasts.
How do I keep my vegan meals fresh?
Store your meals in airtight containers in the fridge or freezer to keep them fresh.
Can I meal prep snacks too?
Absolutely! You can prepare snacks like hummus with veggies, energy balls, or baked kale chips.
Do I need special tools for meal prep?
Having good containers, a sharp knife, and a cutting board will make meal prep easier. Do you want more help with everything? Check out this fantastic vegan recipe cookbook with awesome planning and prep ideas right here.
I love fruit. I can eat it in any form – fresh, frozen, dried, you name it – and be in heaven. But people warn me about eating too much dried fruit, especially with diabetes running in my family. Traditionally, many make the assumption that dried fruit like raisins or dates is loaded with sugar. Some commercial brands have added sugars. Dried fruit appears to have a higher concentration of sugar than fresh fruit in general. So, no one would blame you if you were to assume that dried fruit was not as healthy as fresh fruit.
Yet studies looking at the correlation between dried fruit and health risks show promising results for fighting cancer, losing weight, and lowering diabetes risk. Check out the video here:
better than fresh fruit
A review of studies done on dried fruit intake and cancer risk published in Advances in Nutrition, March 2020, shows that eating dried fruit specifically can lower your risk of various cancers. And, amazingly, fresh fruit does not seem to fare as well as dried:
Overall, data presented in this review indicate that increasing dried fruit consumption to 3–5 servings/wk may have health beneficial effects related to risk of certain cancers, including cancers of the pancreas, prostate, stomach, bladder, and colon. No such effect was found for lung or breast cancers. Another, and rather surprising, finding from the selected studies is that the associations between consumption of total/fresh fruits and cancer risk were generally weaker than the associations determined for dried fruit intake and cancer.
It’s exciting to find out that I need not feel guilty about scooping up a big handful of raisins for a snack. I have a raging sweet tooth but cannot afford to indulge it very often. Consuming more dried fruits in the diet helps control diabetes feels like a relief to know. I love using dates in recipes that call for sugar or some sweetener, and now I won’t skimp on the number I use anymore.
With so many brands on the shelves, I’m careful to read the ingredients now. Some fruit brands are nearly impossible to find without added sugars. Did you know that a typical serving of dried cranberries has around 26 grams of sugar in it? No way. Even mango slices, which you’d imagine to be naturally sweet, often have sugar added.
A warning about store-bought dried fruit: it’s common to find sulfur dioxide added to store brands as a preservative. The sulfur can cause some irritation like asthmatic symptoms, stomach irritation, or itching for some people.
Dried berries, and in particular blueberries, are loaded with antioxidants. I’ve taken a liking to dried apricots, and they are a good probiotic source.
Use a convenient dehydrator at home
A friend of mine just told me that she’s getting a dehydrator. Yes, I am already trying to figure out how to fit one into my pint-sized kitchen. As you can see from the video above, the taste and quality of homemade dried fruit is a richer experience than the dried fruit product offerings we typically see at the grocery stores.
I anticipate with relish how the seasonal fruit varieties will taste dried at home. I want my dehydrator to last and work well out of the box. While the circular model in the video is interesting, I like the look and convenience of a square model.
This one at Amazon is the top-selling brand with amazing reviews:
Do you have a favorite dried fruit? Do you like them as snacks or in recipes? Let us know in the comments below!
Vegan grilling makes my heart sing. Grilling vegetables on the barbecue is all part of the delicious fun of summertime. As a kid, our family enjoyed cookouts at least once or twice a week. But in those days, meat was about the only thing that went on the fire. As I grew older, we learned more about the art of grilling and best preps for veggies on the grill. Vegan grilling to perfection over a fire is part of a rite of passage for any cook in my book. In this post, I am going to show you a few of my favorite vegan grilling tips and how to prepare them.
How to prep your favorite veggies for the grill
The 11 vegetables featured below for vegan grilling are my favorites to throw on the barbecue outside, or grill ahead of time for a picnic. Each vegetable has a different texture, so they will take different lengths of time to cook. Some chefs say certain vegetables taste better if you soak them in a brine, add oil, or parboil. I feel a lot of that depends on your own preference. If you can forego the salt or use some spice blends as substitutes, like as we think in our diets, and other spices can provide just as much fun in your mouth.
Remember to clean and grease up the grill. Ideally, vegan grilling is on a separate frill than the carnivores. Do your best to keep the sections separate when sharing a grill, so you don’t worry about animal grease.
Personally, I prefer little or no oil in my cooking. Yet I don’t want the veggies to stick, in case I didn’t brush enough oil on the food, so I always prep the grill.
To oil or not to oil in vegan grilling
Using a brush or a spray to oil your vegetables can save a lot of needless extra oil in your dishes. I’ve seen many cooks pour oil straight onto the vegetables and let it sit there, soaking it all up. For me, the lighter the better. I like to taste the fresh produce, not the oil. If you want to go completely oil-free, try a grill mat for non-stick veggies.
Another way to keep your veggies from sticking to the grill is to season them well. Some people add extra pepper or rubbing blends, for example. You’ve got all summer to experiment! The preps below are basics, and you can add your own seasoning choices.
Eggplant – Aubergine
Eggplant has a rich taste off the grill. Cut off and discard the stem end of the eggplant. Leave the skin on for grilling so the eggplant slices keep their shape on the grill and are easier to handle. You don’t have to eat it, but it’s tasty and loaded with nutrients.
Cut either slice lengthwise about 0.2 inches / ½ cm thick or into 3/4 inch / 2 cm thick diagonal, crosswise, or lengthwise slices. Eggplant is one of the few vegetables that I brine. At this point, soaking the slices in salted water for a half hour and no longer than an hour helps the eggplant hold its shape. You can skip the brine if you’re going to make a dip from it, or want the mushy texture for another recipe.
Brush with a little oil if you like and sprinkle with salt or your choice of spices. Squeeze lemon juice over it. Then grill until tender and grill marks appear, about 4-5 minutes on each side. If you love your olive oil, drizzle it on at the end, and even another squeeze of lemon for good measure, before serving.
Zucchini – Courgettes
Zucchini is a fun, easy vegetable to grill. Trim the ends, and always leave the nutrient-rich skin on.
Cut the squashes in half lengthwise or into lengthwise slices for thicker ones. If you prefer medallions, I suggest you put them in foil or use a grill basket. The small rounds easily fall through the grates.
Brush with a little oil (or not, as long as you have non-stick options) and sprinkle with salt or herbs. Squeeze lemon juice over the slices. Then grill until they get crispy lines and a tender juicy middle, just a few minutes on each side.
Peppers
These babies are easy and fun on the fire. I simply throw them on the grill, either with or without oil, and keep turning until they’re charred. Alternatively, you can slice off the stem. Cut into halves or quarters depending on the size.
These first three vegetables are also delicious when cubed, grilled, and tossed together into a ratatouille recipe. Cook them separately, though, to be sure you don’t overcook or undercook any of them. You may want to add grilled onions or garlic, too.
[Tweet “11 Perfect Vegetales to Grill with recipes”]
Corn on the cob
Grilled corn on the cob is a staple of summer. And it can’t be easier. Soak the ears, husk and all, in a big pot of water with about a quarter of a cup of salt (the salt’s not important if you’re watching your intake). Soak them for about 10-15 minutes. Then put them on the grill over medium heat.
Turn every five minutes for about 25-30 minutes. The water in the husk will provide steam so the corn stays tender, not dried and charred. I don’t know about you, but I love unwrapping an ear of corn on the cob fresh off the grill!
Asparagus
Asparagus is one of my favorite foods to make and eat in the spring and summer because nothing beats their flavor when sprinkled with salt and quickly grilled. These yummy stalks are tender, but still with a little crunch. complete with smoky flavor and char marks. Seriously wicked good! I c an eat them like French fries.
Prep by simply brushing with a little oil and salt. Squeeze lemon or lime over the stalks. Put on the grill until they start to char and get grill marks. I like to put asparagus in tin foil on the grill. The steam created inside the foil keeps them nice and moist.
Cherry Vine Tomatoes
Cherry tomatoes come in red, orange, yellow, and even “black,” and they’re equally sweet and delicious when they ripen on the vine.
Put a whole vine on the grill and leave until the tomatoes start to pop.
Potatoes
Potatoes are the perfect summer side. We like the sturdiness and of a russet potato, but if you prefer to use a thin-skinned variety feel free! You just have to be extra careful not to boil them too much, or else they might be too tender and fall apart on the grill.
Parboil the potatoes for 10 minutes.
Cut into slices about ¾ inch / 2 cm thick or wedges same size or slightly bigger.
Brush with a little oil and salt until they start to look crisp and brown.
Sweet Potatoes
Sweet potatoes are my favorite because they have so many wonderful nutrients. Give them a good scrub and cut the sweet potatoes into 3/4-inch / 2 cm slices. Bring 2 or 3 quarts / 2 or 3 litres of water to a boil, depending on how many potatoes you use. Add salt and potatoes. Boil until potatoes are just starting to soften, about 8 to 10 minutes. Cool and remove peels (or don’t, some people like me eat the skins).
Brush with oil and salt, grill until they start to char nicely. They get crispy outside and tender soft inside. Try them with lime and cilantro, too, for added magic.
A buttercup squash has been sitting on my kitchen counter since before Christmas. Lately, with extra cooking time on my hands due to the pandemic, I’ve been going a bit crazy testing out different ways to cook veggies. I began doing the same thing in my head with the buttercup squash.
I finally split it open. It looks too good to cover up with spices. Sure, it’s a popular vegetable for tempura and curries. Today, I think I’ll go back to basics with this tasty squash.
Buttercup squash has plenty of taste by itself
When I remember its Japanese name, kabocha (pumpkin), I remember a simple, tasty way of cooking and eating buttercup squash, Japanese style. My friends in Tokyo had a saying:
“The more Japanese cuisine you eat, the more delicate your taste becomes.”
I suppose a lot of foreigners in Japan (like my friends at the time) consider this a way to defend bland flavors. Yet I found it to be true. Flavors like seaweed and soy were alien to my younger, parochial taste buds. My knowledge of winter squash varieties was pretty limited, only remembering the longer butternut and acorn squashes from my childhood days. These squashes also have thick skins, so they are not typically good to eat.
My first taste of kabocha, buttercup squash, was simply divine. The outer skin is thin and is fine to eat. In the picture below some of the skin is removed, but you don’t have to. This squash is thicker and sweeter than the winter squashes I grew up with, almost a cross between a yam and a pumpkin. Buttercup is rich in vitamins A and C, and plenty of fiber, too.
Buttercup squash cooked traditionally in Japan
I found it tough to get used to some of the odd cooking smells in Tokyo in my first few months of living there. I couldn’t imagine the buttercup squash being any good, as it was simply boiled with a big hunk of kelp.
Kelp is a thick seaweed that is often used in Asian cooking for flavorings and soups. I could find nothing appetizing of the look or smell of kelp. Yet somehow, the flavor it added to the squash was enjoyable – and delicate. I was hooked.
Kelp was fine as a flavoring, like a bay leaf, I thought. At first, I would set it aside if it found its way to my dish. But over the years, I’ve come to realize and value the nutritious impact of sea veggies, and look for them, including kelp, as staples in my kitchen.
Leftover buttercup has many uses
Since I live alone, I usually look for the smallest squash I can find. Buttercup squashes can be quite large, and a lot of food for one person. If you use this recipe, you can keep the cut-up cooked squash in a large container for almost a week and serve it in various ways. I like it cold or hot, and sprinkle roasted sesame seeds over it for an added boost of vitamins.
I like to use the cold cut up pieces in salads. Leftover squash can also be thrown in at the end of a stir fry with other vegetables and/or rice. Blend it up with broth and sauteed onions for a quick buttercup soup. Add it to a curry. The bold, sweet flavor of buttercup lends itself well as a complement to many dishes.
Buttercup squash made easy
Buttercup squash made easy
Buttercup squash has a bold, sweet flavor that complements many meals from spicy curries to this simple, boiled or steamed version.
1 small buttercup squash (seeds removed, cut into cubes)
2 pieces kelp
2 Tbsp. soy sauce
Put all ingredients into a large pot. If steaming, put steamer tray in the bottom of the pot.
Fill the pot with enough water to cover the squash. If steaming, fill up as far as the tray. Remember to check frequently so you don't run out of steaming water.
Boil for about 15 minutes, longer if steaming, or until tender when pierced with a fork.
Serve as a side dish with or without a little of the stock.
I also adore buttercup squash roasted or as tempura. But I try to stay away from fried foods or cooking too much with oil. This simple recipe gives me just as much satisfaction as recipes that call for oil.
Have you ever cooked buttercup squash? What’s your favorite way to prepare it?
The first time I had an orange protein smoothie, I was hooked. I discovered protein powders for the first time back in the 1990s when i was living in japan. I had just finished a health column on tofu and knew it had some amazing health benefits. I was wary of overly processed foods to begin with; moreover, I was living on a shoestring budget in Tokyo, and was not about to start buying pricey processed powders.
I didn’t have to look far for a substitute. There it was in my refrigerator: tofu as the protein source to throw into my orange protein smoothie, vegan of course.
The original orange protein smoothie
While tofu has been a staple product in Japan for centuries, few consumers were experimenting outside of traditional Asian dishes with tofu in the early 1990s (at least where I could see). My Japanese friends were shocked and amazed that I would make a drink out of tofu. Yet each time they tasted my concoction, they all loved it.
I’m sure others, probably a lot of them Westerners, had come up with the very same idea. But in those days, we had no Internet to find each other. Since then, I’ve gone on to find all sorts of ways to use tofu. Check out my recipe for orange cranberry bread. The added tofu makes it rich like a pound cake.
My original vegan orange protein smoothie was:
1 cup (8 oz.) orange juice
One serving of tofu (⅕ of a block) – silken, or any texture is fine
1 banana
1 Tbsp. maple syrup
Blend with 2-3 ice cubes. Drink slowly (to avoid a sugar rush).
Tofu smoothies and other test shakes
After discovering my new breakfast love, I decided to try various flavors of tofu smoothies. But to be quite honest, I never found one I loved as much. The flavors have to taste right on your tongue. I tried chocolate milk powder. My taste buds revolted. I don’t know, the tangy sweetness of the orange and banana work so well that you’d never guess there was tofu in the mix.
When I was younger, this orange tofu smoothie was my robust breakfast that kept me running up and down subway station staircases all morning. But as I get older I’m more in tune with my body’s reaction to sweet things. Orange juice, while good in small doses, can still trigger a sugar spike, if blood sugar is something you are watching.
A word about tofu
When I discovered how versatile tofu is, I started doing all sorts of test recipes with it. But when I returned to the United States, I came across a plethora of fear-mongering hypes on whether tofu might be dangerous. For a long time I stopped eating tofu on a regular basis.
Years and many medical studies later, tofu, despite being a processed food, has proven to offer many health benefits. Dr. Axe explains in his article on tofu the various health benefits, including debunking its bad reputation around cancer:
May Protect Against Cancer
Despite tofu’s reputation as a cancer-causing ingredient, promising research is proving just the opposite. In fact, studies show that soy consumption could be tied to a lower risk of several types of cancer, including breast cancer, prostate cancer and stomach cancer.
While more research is needed to understand the cancer-fighting properties of tofu, some research indicates that it could be due to the presence of powerful soy isoflavones.
Even more impressive, one study published in Integrative Cancer Therapies noted that these isoflavones could even improve the efficacy of cancer treatments while relieving several side effects associated with chemotherapy and radiation. (Read original article)
These days I make my orange smoothie with altered ingredients, making it a bit healthier yet still a tasty breakfast or midafternoon treat. Instead of OJ I will put a whole medium orange (peeled) in the blender with a cup of water. Throw in three dates instead of maple syrup for more nutrients and less sugar spike. Soak the dates in the water for 20 minutes before blending, for a smoother shake.
Of course, you can take your own tofu smoothie to the next level by adding your favorite greens or seeds. I can really go overboard with my green smoothies. But this recipe is a nostalgic treat for me, so I don’t mess with it too much.
Here is the healthier version of my orange tofu smoothie recipe:
Vegan orange protein smoothie
This vegan orange protein smoothie is packed with power to take you through your morning. Drink as a mid afternoon snack to power up your afternoon.
1 cup water (8 oz. )
1 serving of tofu (3.5 oz., ⅕ of a block – silken, or any texture is fine)
1 banana (1 cup of strawberries or other berries are good substitutes, too)
3 dates (soaked in the cup of water for 20 minutes helps make it smoother)
Put all ingredients into a blender or food processor.
Blend with a few ice cubes for 2-3 minutes until smooth. Enjoy!
Why a vegan orange cranberry bread was stuck in my head, I’m not sure. I never baked one. In fact, my family grew up on canned cranberry jelly, and oranges never made it into cakes in our house. Orange cranberry bread, vegan or otherwise, never crossed my mother’s radar. So, I took what lessons I’ve learned from my 2020 vegan baking test kitchen and came up with an instant favorite in my growing quick bread repertoire – vegan orange cranberry bread with fresh cranberries.
Vegan orange cranberry bread recipe tips
This pandemic year I’ve tried a number of different approaches to vegan quick breads. For this vegan orange cranberry bread I am giving you the 3 secrets I’ve discovered for a truly mouth-watering experience:
Fresh fruit
Fresh juice and zest
Tofu
Vegan orange cranberry bread best ingredients
1. Choosing fresh, frozen or dried cranberries
This year I bought two lbs. of cranberries at a great in season price. I’ve never felt savvy with cranberries, and the dried ones have too much added sugar for my liking. I had no idea what I was going to do with the cranberries once I got them home, but I couldn’t pass up on a grocery bargain.
Use fresh cranberries for a vegan orange cranberry bread bursting with flavor.
You can’t just eat cranberries. Well, you can technically. They are too tart for the average palate to eat alone, which is why the dried versions have so much sugar added to them. Many people like baking with the dried, because then you don’t have to add extra sugar to compensate for the tartness. It’s also convenient to keep ingredients like dried cranberries in the baking closet.
Since going vegan three years ago, I feel so much healthier with my plant-based choices and less junk in my diet. Trust me, I know from experience that just because you eat vegan does not mean you eat healthy. So I pay ever closer attention to plant-based choices.
I also want my plant-based baking to be as healthy as possible. And there’s not a whole lot out there that can beat the power that cranberries pack. Fresh cranberries are bursting with antioxidants, and their remarkable tangy flavor makes a New Englander proud. I like taking the extra step with fresh fruit. Frozen cranberries work well, too, as long as they have nothing added to them. Don’t thaw them before baking.
2. Oranges instead of orange juice
The orange cranberry bread recipe calls for ¾ cup of orange juice, and I had just finished drinking the last bit in the OJ carton. But the two oranges in the fridge gave me exactly ¾ cup of juice, and the needed amount of orange zest. Logically you’d think, hey, if these fresh cranberries are so tart, why add orange zest, too? Don’t think, just add it. We’re talking about the balancing of some bold flavors here. As for the orange juice, I squeezed as much of the pulp out as well. Texture and zest, oh yes.
Whenever you bake, you want to add something acidic. In other recipes I may use a couple of tablespoons of vinegar or lemon juice, and that’s plenty. We can use a lot more orange juice here because it has natural sugars.
3. Tofu and cornstarch for light texture
Adding tofu to quick breads has been a huge revelation for me. I’ve tried a variety of egg replacements, with flaxseed and water as my go-to substitute or apple sauce, They both work, but the result is not always as fluffy as I hope. So, finding this combination of tofu and cornstarch creates a pound cake-like texture in your quick breads. Yum!
Previous to this recipe, I had been testing a variety of egg substitutes. You can buy blends at the store that are labeled egg replacements, but I prefer to know a few basics so as not to become reliable on yet another premade product.
I’ve noticed some bakers insist that only silken tofu is acceptable for baking. I say that’s hogwash. The basic difference between the firm qualities of tofu is the water content. If you are concerned with limiting your water content in a recipe, use the firmest tofu you can find. It makes little difference since once it goes in the blender, as it will become smooth.
Tofu is processed, of course. Even so, the health benefits of tofu make this a magical ingredient to add to the quick bread. The reports from tofu medical studies have been better than most Westerners expected or even hoped. Below is an excerpt from a WebMD report that lists some of the more surprising health benefits:
Coronary heart disease. Plant estrogens may help make it less likely that you’ll get heart trouble. That’s because they improve how well your endothelium works. That’s the tissue that lines your blood vessels and the inside of your heart.
Cholesterol levels. Research shows that if you eat 10 ounces of tofu a day, it can lower your levels of LDL “bad” cholesterol by 5%.
Osteoporosis. When estrogen levels go down after menopause, women can lose bone mass. Plant estrogens in tofu can make up for that drop-off. Tofu is also rich in calcium and vitamin D, which is good for bone health, too.
Prostate cancer. If you have this disease, eating tofu may keep your prostate specific antigen (PSA) levels low. This means the cancer grows more slowly or not at all
Below please enjoy my newest addition to my quick bread recipe card box, vegan orange cranberry bread. I almost stopped after blending the liquid ingredients and tofu, since it reminded me of one of my original favorite smoothies – check out my vegan orange protein smoothie for a fund tofu drink, too!
Vegan Orange Cranberry Bread Recipe
Here is my new favorite festive treat. Sprinkle sugar on top, or make an icing out of powdered sugar, vegan butter and soy milk for an extra decadent treat.
1 medium loaf pan
blender
1 large bowl
measuring spoons and cups
¾ cup/180 ml orange juice (about 2 oranges)
1 Tbsp. orange zest (about 2 oranges)
4 oz. / 120 g tofu (any firmness)
2 tsp. pure vanilla extract
2 cups / 25 g flour of your choice (all-purpose or gluten-free (don’t use whole wheat))
2 ½ Tbsp / 25 g cornstarch
1 ½ tsp baking powder
½ tsp baking soda
1/4 tsp salt
1 ¼ cups sugar (your choice, or any substitute: coconut sugar, date syrup, maple syrup, xylitol, etc.)
1/2 cup coconut oil (or your choice of vegan block butter, 1 stick, melted)
2 Tbsp. oil (I use olive or coconut)
Preheat the oven to 350°F/180°C. Line a 4.5 x 8.5 in. loaf pan with a strip of baking parchment, or grease so baked loaf does not stick.
In a small bowl, mix fresh cranberries with 2 tsp. flour until they are well coated. Set aside.
Spin tofu, orange juice and vanilla extract in a blender or processor until smooth.
Place flour, baking powder, baking soda, cornstarch, salt and sugar in a large bowl and whisk to combine. *NOTE: if you use liquid sweetener, blend it with the liquid ingredients first.
Add melted butter, oil and orange zest to the flour mixture and stir until everything is coated.
Gradually cut the wet ingredients into the dry to form a batter. Fold in the cranberries.
Pour the batter into the prepared loaf pan and bake for about 75 minutes until a thin knife inserted into the center of the bread comes out clean. I like to tent, loosely cover, the top of the cake with tin foil in the last 20-30 minutes of baking so it doesn’t get too dark on top.
Leave the cake to cool in the pan for 20 minutes. You can then carefully turn it out onto a wire rack and let it cool completely before slicing.
