Check-in on GetGlue
 
 

 

Plant-Based Recipes from Julieanna Hever

 

Chocolate Almond Butter Smoothie in a Cup



















 

 

 


Derived from The Complete Idiot’s Guide to Plant-Based Nutrition©

Yield: 4 cups
Servings: 2

Ingredients:
• 4 cups fresh spinach, tightly packed
• ¼ cup almond butter
• 2 TB. flaxseeds (optional)
• 4-6 pitted dates
• 2 medium frozen peeled bananas, broken into pieces
• 1 cup ice
• 2 cups chocolate almond milk (or soy or coconut milk)

Instructions:
1. In a blender, place all of the ingredients and blend on high speed until smooth. Enjoy immediately.
 

 

Blueberry Oat Breakfast Muffins

 















 

 

 

 

 

 

 

 

 

Yield: 12 medium muffins

Ingredients:
• 1 medium banana, mashed
• 1 (15-oz.) can sweet potato puree
• ¼ cup 100% pure maple syrup
• 1 tsp. vanilla extract
• 2 cups whole oat flour
• ½ tsp. baking soda
• ½ tsp. baking powder
• ½tsp. salt
• 1 tsp. ground cinnamon
• ½ tsp. ground nutmeg
• ¼ tsp. ground ginger
• 1 cup fresh or frozen blueberries

Instructions:
1. Preheat oven to 375°F. In a large bowl, combine mashed banana, sweet potato puree, maple syrup, and vanilla extract.
2. In a small bowl, combine oat flour, baking soda, baking powder, salt, cinnamon, nutmeg, and ginger. Transfer mixture to large bowl and mix together gently until well-combined. Avoid over-mixing to prevent toughness in the final product. Fold in blueberries.
3. Spoon batter into silicon muffin cups and bake for 20 minutes or until the muffins are lightly browned. Remove muffins from the oven and let cool for 5 minutes.  Store muffins in an airtight container.
 
Mexican Wrap

 















 

 

 

 

 

 

 

 

 

Derived from The Complete Idiot’s Guide to Plant-Based Nutrition©

Yield: 2 wraps

Ingredients:
• 2 whole grain tortillas
• ¼ cup fat-free refried beans
• ¼ cup prepared guacamole
• 2 TB. salsa
• ¼ cup jicama, julienned
• ½ TB. chopped fresh cilantro

Instructions:
1. On a large, dry work surface, place tortillas down separately. Gently and evenly, spread half of the beans, guacamole, and salsa on each tortilla.
2. To fill each wrap, add jicama. Sprinkle cilantro evenly over both tortillas.
3. Tightly roll each tortilla and serve immediately.
 
Mediterranean Wrap

 















 

 

 

 

 

 

 

 

 

Derived from The Complete Idiot’s Guide to Plant-Based Nutrition©
Yield: 2 wraps

Ingredients:
• 2 whole grain tortillas
• ¼ cup hummus
• ¼ cup red bell pepper, seeded and julienned
• ¼ cup cucumber, julienned
• 1 TB. sundried tomato, soaked, julienned

Instructions:
1. On a large, dry work surface, place tortillas down separately. Gently and evenly, spread half of the beans, guacamole, and salsa on each tortilla.
2. To fill each wrap, add red bell pepper, cucumber, and sundried tomato evenly over both tortillas.
3. Tightly roll each tortilla and serve immediately.
 
Lentil Chili

 















 

 

 

 

 

 

 

 

 

Yield: 6-8 cups

Ingredients:
• 1½ cups yellow onion, chopped

• 1½ cups celery, chopped

• 1 cup carrots, sliced

• 1 cup bell pepper, chopped

• 1-2 garlic cloves, minced
• 6 cups vegetable broth

• 1½ TB. chili powder

• 1 tsp. cumin

• 1 tsp. paprika

• ½ tsp. ground chipotle powder or smoked paprika

• ½ tsp. cayenne pepper

• 2 cups green lentils, rinsed

• 1 (28-oz.) can crushed tomatoes

• 1 (15-oz.) can kidney beans

• zest and juice of 1 lime

Instructions:
1. In a large soup pot over medium-high heat, sauté onion, celery, carrots, bell pepper, and garlic in 1 cup of the vegetable broth. Stir occasionally and cook until vegetables soften, approximately 5-7 minutes.
2. Add chili powder, cumin, paprika, ground chipotle powder, and cayenne pepper and cook for an additional minute, stirring well.
3. Add lentils, crushed tomatoes, kidney beans, and remaining vegetable broth into the soup pot. Cover and bring to a boil. Cover and bring to a boil. Once boiling, reduce heat and simmer until lentils are soft, approximately 45 minutes, stirring occasionally.
4. When lentils are cooked, zest and juice lime into the chili and stir. Taste and add spice according to preference. Serve hot with Whole-Grain Corn Muffins.
 
Whole-Grain Corn Muffins

 















 

 

 

 

 

 

 

 

 

From Forks Over Knives

Yield: 12 medium muffins

Ingredients:
• 1½ TB. ground flaxseed

• 1 cup unsweetened plain almond milk

• ½ cup unsweetened applesauce

• ½ cup 100% pure maple syrup
• 1 cup corn meal

• 1 cup oat flour

• 1 tsp. baking soda

• 1 tsp. baking powder
• ½ tsp. salt
• 1 cup frozen corn kernels, thawed

Instructions:
1. Preheat oven to 375°F.
2. In a small bowl, combine flaxseed with almond milk and set aside to allow it to gel for 5 minutes.
3. In a large mixing bowl, stir applesauce and maple syrup together and add in flaxseed/almond milk mixture. Then sift in corn meal, oat flour, baking soda, baking powder, and salt. Stir until well-combined, but avoid over-mixing. Add in the corn kernels.
4. Either using a silicone 12-cup muffin pan or a 12-cup muffin pan lined with paper, spoon out equal portions of batter into the cups.
5. Bake for 20 minutes or until toothpick comes out clean when inserted into the center. Serve warm.
 

Whole Rice Pudding

Derived from The Complete Idiot’s Guide to Plant-Based Nutrition©

Yield: approximately 6 cups

Ingredients:
• 2 cups brown rice, cooked
• 1 cup raisins
• ½ cup raw almonds, slivered
• ¼ cup pure maple syrup
• 1 TB. vanilla extract
• 1 TB. cinnamon
• 3 cups unsweetened soy milk

Ingredients 1. Place rice, raisins, almonds, maple syrup, vanilla, cinnamon, and soy milk into a medium saucepan. On medium heat, bring to a boil and then reduce heat to low.
2. Simmer on low, stirring occasionally until pudding thickens (approximately 20 minutes).
3. Serve hot or after refrigerating.
 

Chocolate Chip Pumpkin Bread
Derived from The Complete Idiot’s Guide to Plant-Based Nutrition©

Yield: 1 (9 x 5-inch) loaf

Ingredients:
• 1 medium banana, mashed
• 1 (15-oz.) can sweet pumpkin puree
• ¼ cup 100% pure maple syrup
• 1 tsp. vanilla extract
• 2 cups whole gluten-free oat flour
• ½ tsp. baking soda
• ½ tsp. baking powder
• ½ tsp. salt
• 1 tsp. ground cinnamon
• ½ tsp. ground nutmeg
• ¼ tsp. ground ginger
• 1 cup grain-sweetened dairy-free chocolate chips

Instructions:
1. Preheat oven to 350°F. In a large bowl, combine mashed banana, pumpkin puree, maple syrup, and vanilla extract.
2. In a small bowl, combine oat flour, baking soda, baking powder, salt, cinnamon, nutmeg, and ginger. Transfer mixture to large bowl and mix together gently until well combined. Avoid over-mixing to prevent toughness in the final product. Fold in chocolate chips.
3. Spoon batter into 9 x 5-inch silicone loaf pan and bake for 45 minutes or until lightly browned. Remove from the oven and let cool for 5 minutes. Store in an airtight container.
 

Figamajigs
Derived from The Complete Idiot’s Guide to Plant-Based Nutrition©
Yield: 12 bars

Ingredients:
• 2 cups raw almonds
• 1 cup pitted dates
• 1 cup dried figs
• 1 TB. alcohol-free vanilla extract

Instructions:
1. In a food processor fitted with an s blade, process the almonds for approximately 30 to 45 seconds, or until they form a flour-like consistency.
2. Add in dates and figs and process until mixture begins to clump together.
3. Add the vanilla into the processor and process for 10 more seconds, until well-combined.
4. Spoon mixture into a 8 x 8-inch silicone baking pan and press down with hands. Cut into 12 bars and serve.

To find out more, visit Julieanna's website, plantbaseddietitian.com, and follow her on Twitter at @PlantDietition.

Return to episode guide>>
 

 

September 2014
Next month >>
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
October 2014
<< Previous month
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
copyright © 2014 Crown Media, all rights reserved.