plant based – Eat Well Mademoiselle

Vegan & Gluten Free Banana Bread

Banana bread is one of my personal favorite treats. This recipe is made with healthy and guilt free ingredients! It is vegan, gluten free, and refined sugar free. I like to have a slice of this as a tasty breakfast or as an afternoon snack paired with some tea. You can cook along with me with the video below. Enjoy!

Makes 1 whole loaf of banana bread

Ingredients:

2 cups of gluten free oats (regular oats may be used as well)
3 very ripe bananas
1/3 cup of melted coconut oil
1/3 cup of almond milk
1 Tbsp of almond butter
2 Tbsp of maple syrup or honey
2 Tbsp of chia seeds
1/2 cup of coconut sugar
1/2 tsp of salt
1 Tbsp of cinnamon
1 tsp of baking soda
1/2 tsp of baking powder
handful of pumpkin seeds or any topping of your liking

Instructions:

Preheat the oven to 350 degrees Fahrenheit.
Blend 2 cups of oats in a blender into a fine powder. Set aside for now.
In a mixing bowl. mash the bananas. Then stir in the coconut oil, almond milk, almond butter, and honey. Mix everything together using a whisk.
Now add the dry ingredients: the chia seeds, oat flour, sugar, salt, cinnamon, baking soda, and baking powder. Mix all of the ingredients together until the batter is consistent.
Grease a loaf pan with coconut oil. Pour the batter into the pan. Smoothe the batter so that the level is even. Top with the pumpkin seeds.
Pop the pan into the oven and bake for 50 mins. When fully cooked, remove the banana bread from the oven and let it sit for 5 mins in the loaf pan. Transfer to a cooling rack or plate and cool it in the fridge for 25 mins before cutting and serving.
I recommend storing the banana bread in the fridge to keep it fresh.

Benefits of this recipe:

-Bananas boost energy, are high in potassium, improves digestive health, and is a good source of brain, skin, and bone health-boosting manganese.

-Oats are high in fiber, reduces heart disease risk, and lowers cholesterol.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Irish Vegetable Stew with Guinness

Tomorrow is St. Patrick’s Day, which is why I am sharing with you my favorite recipe for Irish Vegetable Stew! This hearty stew is full of fresh vegetables and savory herbs, and the Guinness gives it a rich and robust flavor. Enjoy!

Makes about 6 servings

Ingredients:

1 leek, chopped
230 g of white mushrooms, chopped
1 Tbsp of olive oil
3 russet potatoes, peeled and cubed
3 carrots, peeled and chopped
2 stalks of celery, chopped
1 tsp of minced garlic
1/4 of a head of green cabbage, chopped
1 bottle of Guinness (15 fl oz) or any dark stout
4 cups of vegetable broth
2 sprigs of fresh rosemary, chopped
handful of fresh parsley, chopped
1/2 tsp of paprika
1 Tbsp of soy sauce
dash of salt & pepper
3 Tbsp of tomato paste
2 bay leaves

Instructions:

In a large pot, sauté the chopped leeks and mushrooms in the olive oil for 3-4 minutes.
Then add the garlic, potatoes, carrots, and celery. Cook on medium-high for an additional 5 mins. Now add the cabbage and mix it into the vegetables.
Next add the Guinness, vegetable broth, rosemary, parsley, paprika, soy sauce, and desired amount of salt & pepper. Cook on medium-high heat for 5 minutes to let the cabbage wilt.
Add the tomato paste into the stew and thoroughly stir it around into the broth.
Pop the bay leafs into the stew. Bring to a boil. Turn down to a simmer and cook with the lid on for 1 hour. You may remove the lid to stir the stew every 15 minutes.

Benefits of this recipe:

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Potatoes help to reduce inflammation in the body, lower blood pressure, stimulates brain function, prevents formation of kidney stones, relieves high blood pressure, prevents heart diseases, and facilitates digestion.

-Cabbage boosts the immune system, fights inflammation and arthritis, reduces osteoporosis risk, and promotes a healthy gut.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Curry Noodle Soup with Chickpeas & Kale

As I have mentioned before, I LOVE anything with curry. It is a true comfort food for me. This soup is one of my favorite meals to make for my fiancé and I. This creamy noodle soup is spiced with curry and filled with wholesome ingredients such as chickpeas, kale, and tomatoes. I hope you enjoy this as much as I do!

Makes about 4-5 servings

Ingredients:

1-2 Tbsp of olive oil
1 white or yellow onion, chopped
1 Tbsp of curry powder
dash of salt
1 tsp of minced garlic
1 Tbsp of soy sauce
1/4 tsp of paprika
4 cups of vegetable broth
1 14.5 oz can of diced tomatoes (juices included)
180 g of udon noodles
2 cans of chickpeas, drained
1 can of lite coconut milk
juice of 1 lime
2 green onions, chopped
1/4 cup of fresh chopped cilantro
a few handfuls of chopped kale
roasted cashews

Instructions:

In a large pot, sauté the onions on medium-high heat in the olive oil until they are translucent. Then add the curry powder, salt, garlic, soy sauce and paprika. Stir everything together until it’s evenly combined.
Add the diced tomatoes and vegetable broth to the pot. Cover the pot, turn the heat to low-medium, and simmer for 10 minutes.
During that time, prepare the noodles according to the package. Set them aside until later.
After the 10 minutes, add the chickpeas, coconut milk, lime juice, green onion, cilantro, and kale. Stir everything to evenly combine. Cover the pot again and simmer for 10 more minutes.
Finally add the noodles to the pot and mix them into the soup.
When you are ready to serve, spoon the soup into bowls and top with some fresh green onion and roasted cashews.

Benefits of this recipe:

-Kale is among the most nutrient dense foods on the planet! It is loaded with antioxidants and vitamin C, can help lower cholesterol, and protects eye health. There are also numerous cancer-fighting substances in kale.

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Mushroom Risotto with Peas

This risotto is full of the delectable flavors of mushrooms and leeks, with a zesty essence of lemon and white wine. This meal is cozy and satisfying, perfect for dinner on an autumn evening. Enjoy!

Makes about 4 servings

Ingredients:

1 leek, chopped
8 oz of white mushrooms, chopped
1/2 tsp of minced garlic
1 Tbsp of olive oil
juice of half a lemon
1 Tbsp of tomato paste
1 tsp of dried dill
2 Tbsp of fresh parsley
1/2 tsp of paprika
1 cup of frozen peas
1 cup of short grain brown rice
14g of dried porcini mushroom, roughly chopped
1/2 cup of white wine
1 can of coconut milk
2 cups of vegetable broth
salt and pepper

Instructions:

Sauté the chopped leeks, mushrooms, and garlic in olive oil for 4-5 minutes until they become tender.
Then add the tomato paste, lemon juice, dill, parsley, and paprika. Stir to evenly incorporate these flavors into the vegetables.
Next add the peas, rice, dried mushrooms, wine, coconut milk, vegetable broth, and dash of salt & pepper.
Bring the pot to a boil. Once boiled, cover the pot with a lid and simmer for 40 mins. Make sure to stir the risotto every 7-8 mins to prevent the rice from sticking to the bottom of the pan.
Feel free to sprinkle some fresh chopped parsley on top of the risotto when you serve.

Benefits of this recipe:

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins.

-Peas are an excellent source of plant-based protein, high in fiber, and they support healthy blood sugar control.

-Brown rice helps control diabetes, is rich in antioxidants, prevents obesity, prevents Alzheimer’s disease, improves digestive health, controls cholesterol levels, relieves insomnia, and contains anti-depressant properties.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Thai Coconut-Butternut Squash Soup

This recipe is a soul warming soup, full of aromatic spices and bold flavor. This dish includes the Thai flavors of ginger and curry, made with coconut milk to make this soup extra creamy. Enjoy!

Makes about 4 servings

Ingredients:

1 butternut squash cut into cubes (this equals about 8 cups of cubed squash)
1 Tbsp of coconut oil
1/2 of a yellow onion, chopped
1 Tbsp of ginger paste
1/2 tsp of minced garlic
1 Tbsp of curry powder
1/2 tsp of chili garlic sauce (optional)
2 cans of lite coconut milk
1 Tbsp of lime juice
dash of black pepper
2 tsp of soy sauce
2 Tbsp of fresh chopped cilantro
1/4 tsp of chili powder
optional toppings: chopped green onion and roasted sunflower seeds

Instructions:

Put the cubes of squash into a large pot and fill with just enough water to cover the squash. Bring to a boil over medium-high heat. Once the water is boiling, turn the heat to low and leave it covered. Simmer until the squash is fully cooked. Drain the water from the pot. Remove the squash into a separate container for now.
Using the same pot on medium-high heat, sauté the onion in the coconut oil. Once the onion starts to soften, add the garlic, ginger, chili garlic sauce, and curry powder. Continue to sauté for 2-3 more minutes.
Now add the cooked butternut squash cubes back into the pot along with the coconut milk, lime juice, a dash of black pepper, soy sauce, cilantro, and chili powder. Bring the soup to a boil. Once it is at a boil, reduce the hear to low, cover the soup with the lid and simmer for 15 minutes.
Transfer the entire contents of the pot into a food processor or high speed blender and pureé until the soup is completely smooth.
Return the soup into the pot until you are ready to serve.
Serve each bowl of soup topped with some chopped green onion and sunflower seeds.

Benefits of this recipe:

-Butternut squash is high in antioxidants, boosts immune system, reduces inflammation, keeps bones healthy, and reduces symptoms of PMS.

-Ginger relieves nausea, treats cold and flu symptoms, aids in digestion, removes excess gas, reduces arthritis pain, detoxifies the body, prevents menstrual cramps, and prevents infection in the body.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Lentil Dahl with Cucumber-Dill Yogurt Sauce

Lentil dahl is one of my all time favorite meals. It is so satisfying and nourishing to the body. The cucumber-dill yogurt sauce complements this dish by bringing a tangy and refreshing element to the meal. Enjoy!

Makes about 4 servings

Ingredients for the lentil dahl:

1 Tbsp of coconut oil
1/2 of a yellow onion, chopped
1/2 tsp of minced garlic
2 roma tomatoes, diced
2 carrots, chopped
2 tsp of curry powder
1/2 tsp of turmeric
1 tsp of cumin
1 tsp of chili flakes
2 tsp of paprika
dash of black pepper
1 1/4 cup of green lentils
2 cans of coconut milk
1 Tbsp of soy sauce
a few handfuls of spinach

Ingredients for cucumber-dill yogurt sauce:

3/4 cup of plain unsweetened dairy-free yogurt (I use the Forager yogurt brand here)
juice of 1/2 of a lemon
2 Tbsp of fresh chopped dill
dash of salt and pepper
1/4 tsp of minced garlic
1/4 cup of chopped english cucumber

Instructions:

In a large pot, heat the coconut oil on medium-high. Sauté the onion in the oil until it becomes soft. Then, add the garlic, tomatoes, and carrots. Keep stirring the vegetables around in the pot the cook.
After 4-5 minutes, add the curry, turmeric, cumin, chili flakes, paprika, and black pepper. Stir to fully incorporate all of the spices into the vegetables.
Next add the lentils, coconut milk, and soy sauce. Bring to a boil. Once boiled, put the lid on the pot, turn down the heat to low, and simmer for 35 minutes. Make sure to stir the pot every 7-8 minutes.
After 35 minutes, add the spinach and continue to cook for a few minutes until the spinach is fully wilted.
Now make the yogurt sauce. Combine all of the ingredients together in a small bowl. Set aside in the fridge until ready to serve.
Serve each bowl with a scoop of lentil dahl, a scoop of rice, and top everything with a dollop of the yogurt sauce.

Benefits of this recipe:

-Lentils can help lower cholesterol, are high in protein, good for digestive health, and beneficial for heart health.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Spinach aids in detoxifying the body and supporting liver function. It is a great source of fiber, boosts immunity, preserves skin health, and defends against heart disease.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Roasted Beetroot & Citrus Salad with Orange-Ginger Dressing

This flavorful salad has a base of mixed greens and citrus fruits, topped with roasted beets and pistachios, then dressed with a zesty orange-ginger dressing. Enjoy!

Makes 2-3 servings

Ingredients:

5 small red beets, peeled & sliced into wedges
5 small golden beets, peeled & sliced into wedges
olive oil
salt & pepper
1 1/2 oranges, peeled & sliced into wedges
1/2 of a grapefruit, peeled & sliced into wedges
A few handfuls of mixed greens
1/4 cup of pistachios
orange-ginger dressing (recipe below)

Ingredients for dressing:

2 Tbsp of apple cider vinegar
2 Tbsp of honey
2 Tbsp of orange juice
1 Tbsp of olive oil
1/2 tsp of grated ginger
1/2 tsp of orange zest

Preheat the oven to 400 degrees Fahrenheit.
Line a baking tray with foil. Place the beet wedges on the tray and drizzle with olive oil. Next, season with your desired amount of salt and pepper. Bake for about 35 minutes, or until beets are tender.
Make the dressing by whisking together all of the dressing ingredients in a small bowl.
Arrange the salad on a plate. Layer the mixed greens first, followed by the oranges & grapefruit, then the beets, and lastly the pistachios. Finally, drizzle the dressing on top of everything. Add more salt and pepper if desired.

Benefits of this recipe:

-Beets are high in antioxidants, contain anti-inflammatory properties, supports brain health, supports digestion, can improve athletic performance, and keeps blood pressure in check.

-Oranges have been shown to decrease blood cholesterol levels, prevent anemia, is a great source of fiber, and is very high in vitamin C.

The information on the benefits of the ingredients was researched from http://www.healthline.com.

Lemon-Dill Grain Salad with Peas & Carrots

Summertime is the perfect season to enjoy fresh and nourishing grain salads, like this lemon-dill grain salad with peas & carrots. I personally love the fragrant and delicious flavor of fresh dill, which gives this recipe its superstar flavor profile. Enjoy!

Ingredients:

1 cup of farro (uncooked)
1 1/4 cups of shredded carrots
1 1/2 cups of frozen peas
3 Tbsp of lemon juice
2 Tbsp of olive oil
3 Tbsp of fresh dill, chopped
3 Tbsp of chives, chopped
1/4 tsp of minced garlic
large dash of salt and pepper

Instructions:

Boil 2.5 cups of water on the stove top. Add the farro to the water and turn it to low heat. Put the lid on and simmer until fully cooked (about 20 minutes). Set aside to cool.
Next, place the frozen peas in a microwaveable container with water covering the peas. Microwave for about 1-2 minutes until the peas are defrosted. Drain the water from the peas. Set aside to cool.
Make the dressing. Whisk together the lemon juice, olive oil, dill, chives, garlic, and salt & pepper in a small container.
In a large bowl, combine the farro, carrots, peas, and dressing. Stir until everything is evenly incorporated. Store in the fridge until you are ready to eat. Serve cold.

Benefits of this recipe:

-Peas are an excellent source of plant-based protein, high in fiber, and they support healthy blood sugar control.

-Farro is an excellent source of plant-based protein, high in fiber, and it contains a wide range of antioxidants.

The information on the benefits of the ingredients was researched from http://www.healthline.com

Thai Vegetable & Tofu Curry

A classic curry is one of my all time favorite meals- it is flavorful, filling, and nutritious. This Thai cuisine-inspired curry is packed with tasty vegetables, tofu, and aromatic spices. Enjoy!

Makes 4-5 servings

Ingredients:

1 14 oz block of firm tofu
2 Tbsp of olive oil, divided
salt and pepper
1 yellow onion, chopped
1 zucchini, chopped
1 russet potato, peeled + cubed
1/2 of a red bell pepper, chopped
2 cups of chopped broccoli
1.5 Tbsp of yellow curry paste (if you are sensitive to spicy, only use 1 Tbsp)
1/2 tsp of turmeric
2 cans of coconut milk
1 Tbsp of soy sauce
1 Tbsp of honey
Juice of 1/2 a lime
1/4 cup of chopped fresh cilantro
Optional toppings: chopped cashews and fresh cilantro

Instructions:

In a large wok, fry the tofu in 1 Tbsp of olive oil. Add some salt and pepper for flavor. Once it is cooked and golden, remove the tofu from the wok and set aside in a separate container.
In the same wok, sauté the onion in 1 Tbsp of olive oil. After 3-4 minutes, add the zucchini, potatoes, red pepper, and broccoli. Cook for about 7 minutes until the vegetables are tender.
Add the curry paste until it is evenly distributed into the veggies. Then add the coconut milk, cilantro, turmeric, soy sauce, lime juice, and honey.
Bring to a boil. Once boiled, cover and simmer for 10 minutes.
Add the tofu to the wok. Simmer for an additional 10 minutes.
Serve this curry on top of some basmati rice and top it with freshly chopped cilantro and chopped cashews.

Benefits of this recipe:

-Tofu contains a very small amount of fat, but a large amount of protein. Tofu lowers cholesterol levels, is beneficial for kidney health, and has an excellent source of iron. It also helps in strengthening bones and improves metabolic rate.

-Broccoli aids in digestion, prevents chronic diseases, protects liver health, boosts brain health, reduces allergies, contains anti-aging properties, and improves metabolism.

-Bell pepper can help reduce the risk of cancer and heart disease, supports healthy eyes, improves immunity, helps maintain good mental health, and keeps your skin glowing and healthy.

The information on the benefits of the ingredients was researched from http://www.draxe.com and http://www.organicfacts.net

Vegan Egg Rolls with Asian Ginger-Almond Dipping Sauce

These savory Asian cuisine-inspired egg rolls are baked to perfection and filled with fresh vegetables and tofu. They are paired with a zesty dipping sauce, consisting of the perfect balance of spicy and sweet. Enjoy!

Makes about 10 egg rolls

Ingredients for the Egg Rolls:

1 Tbsp of sesame oil
1/2 of a white onion, chopped
1″ piece of ginger, minced
1 red bell pepper, julienned
1/2 tsp of minced garlic
5 cups of shredded cabbage
1 14 oz block of firm tofu, crumbled into small chunks
2-3 Tbsp of soy sauce
Dash of black pepper
1/4 cup of fresh cilantro, chopped
About 10 egg roll wrappers

Instructions:

Preheat the oven to 400 degrees Fahrenheit.
In a large skillet, heat the sesame oil. Sauté the onion until it starts to get translucent. Then add the ginger, bell pepper, garlic, and cabbage. Heat on medium-high for about 4-5 minutes until the cabbage is fully wilted.
Next add the tofu to the vegetables. Continue to stir to evenly incorporate the tofu into the vegetables. Cook until the vegetables are fully cooked and the tofu is golden.
Now add the soy sauce, black pepper, and cilantro and continue to heat for an additional 2-3 minutes. Turn the heat off and let it cool for about 10 minutes.
It is now time to wrap your egg rolls. Step 1: Lay one egg roll wrapper flat on a cutting board. Scoop a large spoonful of the veggie/tofu mixture into the middle like the photo below.
Step 2: Fold the right corner towards the middle of the roll.
Step 3: Fold both edges into the center so that it resembles an envelope.
Step 4: Starting from the right side, tightly fold the wrapper into a roll.
Poke some holes into the egg rolls with a fork so that they don’t burst in the oven. Brush the tops with a little bit of oil. Bake for 12 minutes. Remove the egg rolls from the oven and flip them to the other side and bake for another 12 minutes.