Hace un par de años me encontraba buscando una forma de hacer tamales sin grasas refinadas ni aceite. He hecho tamales veganos durante años, pero siempre les agregaba aceite o margarina "Earth Balance" (margarina vegana sin grasas trans), que pensé que era la opción "más saludable". Y probablemente sea mucho más saludable que la versión original con manteca de puerco y carne (ya sea pollo, puerco o res).
Sin embargo, últimamente realmente he eliminado el aceite de mi propia dieta e incluso he estado modificando todas las recetas en mis libros de cocina para reflejar eso. El aceite es un alimento tan refinado y procesado, desprovisto de fibra y nutrientes, que me cuesta mucho recomendarlo. Incluso con las pequeñas cantidades de vitaminas que tienen algunos aceites, su valor nutricional es mínimo en comparación con las fuentes menos procesadas y más naturales de grasas saludables, como nueces, semillas y aguacates (paltas).
Pero estaba realmente convencida en mi mente de que simplemen...
Prueba esta "carne molida" vegetariana en tacos, pastas, lasaña, pizza o cualquier otro platillo que puedas imaginar. La quinoa es un grano alto en proteína, así que las nueces añaden grasas saludables, fibra y proteína a este sustituto saludable de la carne molida.
¡Espero que te guste!
4 tazas de quinoa cocida*
1½ taza de agua
¾ taza de nueces
¼ taza de cebolla picada
2 dientes de ajo
1 cucharadita de sazonador vegetariano como "Better Than Bouillon" (o usa caldo de vegetales en vez de agua)
¾ cucharadita de sal de mar o sal de Himalaya
Licúa las nueces con el agua (o caldo de vegetales), la cebolla, el ajo, el sazonador y la sal. Vierte esta mezcla sobre la quinoa cocida y mezcla bien. Esparce sobre una bandeja para el honor cubierta con papel para el horno. Hornea a temperatura baja (250°F o 120°C) por 1 a 1½ hora, o hasta que la quinoa esté completamente seca y con una textura parecida a la carne molida. Después de 1 hora de hornear, revuelve la quinoa p...
This is truly one of my favorite recipes. It is so easy to make and so delicious. And it's so nutritious you can have it for breakfast, a light dinner or even dessert. It has a great balance of protein, carbohydrates, healthy fats, and of course, fruit!
Also, making substitutions is quite easy. Instead of quinoa, you can use cooked steel cut oats, millet, amaranth, buckwheat (one of my favorites!), even cooked barley! For the cream, instead of silken tofu, you can easily substitute with a plain, plant-based yogurt of your choice, such as almond, coconut, or cashew yogurt. Or you can make the cream with 3/4 cup of cashews blended with about 3/4 cup of water (or more or less depending on what texture you want), plus the other ingredients indicated below. Either way, you'll have a delicious end product.
As far as the fruit, the possibilities are endless too. You can make this salad with winter fruit, summer fruit, or just about whatever you like. The toppings are optional but highly recomme...
Granola is simply delicious, no doubt about it. Unfortunately, it is actually HARD to find a healthy granola! Even though the name evokes images of health-conscious crunchy-granola eaters, commercial granolas tend to be loaded with either lots of sugar, oil, or both.
So here is a simple recipe that will make your whole house smell like heaven, taste yummy and give you another option for healthy and maybe even on-the-go breakfast.
12 cups rolled oats
1/2 cup chopped walnuts
1 cup chopped pecans or sliced almonds
2 cups pitted dates
2 to 3 pureed ripe bananas
1 cup water
3/4 tsp salt
1 tsp vanilla extract
1 tsp maple extract
In a big bowl, mix rolled oats, walnuts and half of the pecans (1/2 cup). Blend the rest of the ingredients in a high-speed blender. If no high-speed blender is available, blend the water, 1/2 cup pecans, dates, salt, and extracts, adding more water if necessary. Then incorporate this mix to the banana puree and stir well.
Try these Quinoa Crumbles in tacos, pasta, lasagna, pizza, or just about any dish you can imagine. Quinoa is already a high protein grain, so the addition of walnuts helps to add healthy fats, fiber and protein to this healthy substitute for ground meat.
4 cups of cooked quinoa*
1½ cups of water
¾ cups of walnuts
¼ cup of chopped onion
2 cloves of garlic
1 teaspoon of vegetarian seasoning such as Better Than Bouillon (or use vegetable broth instead of water)
¾ teaspoon of sea salt or Himalayan salt
Blend the walnuts with water (or broth), onion, garlic, seasoning and salt. Pour this mix over the cooked quinoa and mix well. Spread over a baking sheet lined with parchment paper or a non-stick silicone mat. Bake at a low temperature (250°F or 120°C) for 1 to 1½ hours, or until the quinoa is completely dry and with a crumbly texture. After 1 hour of baking, stir the quinoa to dry evenly, and stir every 15 to 20 minutes afterwards until done.
I love making my own milk. This recipe is quick to make so I don't have an excuse of not having enough time. It's also creamy and silky. It is truly the most delicious and simple home-made plant-based milk I've ever tried.
Here are the simple ingredients:
1/2 cup of rolled oats
1/2 cup of raw cashews
1 pinch of salt (optional)
1/2 teaspoon of vanilla extract (optional)
1. Soak the oats in plenty of water and cashews for at least 20 minutes, but it could be for several hours or overnight.
2. Drain the oats and cashews and rinse them in a strainer (this is to prevent the milk from getting a more "slimy" feel to it).
3. Add the oats and cashews to a blender, along with the rest of the ingredients, and 5 cups of water. Blend until creamy.
4. Strain the milk using a nut milk bag or a very fine strainer such as a greek yogurt strainer.
5. Store in a glass bottle or pitcher and refrigerate. Consume in 4 to 5 days.
I had been looking for a way to make tamales with no added refined fats for a long time. I've made vegan tamales for years now, but always adding either oil or Earth Balance margarine, which I thought was the "healthier" option. And it probably is a lot healthier than the original version with lard and meat.
However, lately I have really eliminated oil from my own diet and even reworked all my recipes in my cookbooks to reflect that. Oil is such a refined, processed food, devoid of all fiber and nutrients, that I have a hard time recommending it anymore. Even with the traces of vitamins some oils have, their nutritional value pales in comparison to the less processed, more natural sources of healthy fats, such as nuts, seeds and avocados.
But I was really convinced in my mind you simply couldn't make tamales without refined fats such as oil or shortening. I had never heard of such a thing. I was convinced the refined fat is what gave the tamales their texture, which otherwise might end u...
Minestrone is one of the most perfect soups to consume on a chilly, cloudy fall day. Of course, this soups is actually perfect any other time of the year too! But as the weather cools down, days become shorter, and we start thinking about the upcoming holidays, this recipe seems to be more attractive than ever.
My version is a fully whole-food, plant-based recipe. I use only unrefined, unprocessed or minimally processed ingredients, including whole-grain pasta and brown rice. I also add a lot of fresh vegetables, so that when consuming this soup, you might be able to get at least a full serving of vegetables. With the added beans, which provide good quality proteins, and complex carbohydrates, this minestrone soup can actually be considered a "complete" meal.
This "dreamy" coconut tapioca pudding is my favorite dessert at my favorite restaurant: Dharma's Restaurant in Capitola, CA. Dharma's is a vegetarian restaurant with a lot of vegan dishes that are simply delicious. I'm pretty sure they wouldn't share their recipes even if I asked, so I decided to come up with my own version of their tapioca pudding based on the flavors I could detect. I think the result is pretty close!! My family agrees :)
For a very rich and creamy pudding you can use the "culinary" coconut milk (the canned variety), whereas the "pour-over-your-cereal" type will give you a lighter, lower-calorie version of this dessert. Either way the taste is fantastic.
I use Stevia as a sweetener because I'm pretty sure that is what Dharma's uses. If you use another type of natural sweetener, like maple syrup or agave, expect the color of the pudding to be somewhat darker. The taste will be good either way. However, make sure that if you do use Stevia, that you use the right amount,...