Appetizer

Crispy Smashed Potatoes

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Smashed Potatoes

Crispy smashed potatoes are easy to make and super delicious. I came across these on Instagram but wanted to switch it up a little bit.

The Ultimate Comfort Food: Crispy Smashed Potato Recipes for Any Occasion

A lot of the smashed potatoes are made with olive oil. I wanted to skip the oil and be able to enjoy my potatoes. To my surprise (not really that surprised) the potatoes turned out to be nice and crispy with out the extra fat.

These smashed potatoes are a great alternative to traditional deep-fried potatoes, as they are oven-baked and lightly seasoned with garlic and onion powder, making them a healthier option.

Wondering why I skip the olive oil? I avoid using olive oil in my cooking because it allows me to maintain a calorie deficit and reach my health goals without sacrificing the taste of my plant based meals.

What kind of potatoes do you use?

Smashed Potatoes

You can use the smaller red or yellow potatoes. You can also do a mixture of both types. I like to use the smaller sized potatoes because they cook quicker. The potatoes should be ready in about 15 minutes and fork tender once they are boiled in the water. You don’t want to over cook the potatoes or they will fall apart.

Cook the potatoes in 2 Parts (Boil then Bake)

Sounds like a lot work but it really isn’t. Plus it’s worth the wait…Trust me. First we are going to boil the potatoes and once they are ready we will bake the potatoes.

Part One: Boiling the potatoes

Preheat the oven to 425 degrees.
Instructions:

  1. First you want rinse and scrub the potatoes. Trim eye on the potatoes with a veggie peeler or knife since you’ll be keeping the skins on.
  2. Next add the cleaned potatoes to a large pot and add in some cold water. Add in enough cold water to cover the potatoes about inch high in a large pan. (Add a pinch of salt, if desired or optional)
  3. Bring to a boil and reduce to a simmer 15-20 minutes. Or until the potatoes are fork tender. You don’t want to over cook the potatoes or they will become water logged and fall apart. Larger potatoes will take longer to cook.
  4. Once the potatoes are fork tender, drain the potatoes in a colander.
  5. Next, transfer the potatoes to baking sheet lined with parchment paper.

Part Two: Smash and Bake the Potatoes

Smashed Potatoes

  1. Preheat the oven while the potatoes are cooking on the stove and line a baking sheet with parchment paper.
  2. Place each of the potatoes on the lined baking sheet
  3. Time to SMASH… You can use a potato masher, fork or even a cup and gently press down on the potatoes to smash them.
  4. Sprinkle the smashed potatoes with garlic powder, onion powered, salt and pepper. (Salt is optional)(I’m skipping the olive oil for these potatoes.) A lot of recipes call for olive oil before you bake the potatoes. But you don’t need it.
  5. Place the baking sheet in the oven and bake for 20-25 minutes, or until the potatoes are golden brown and crispy on the outside.
  6. Remove from the oven and serve immediately.

You can sprinkle with green onions and your favorite dipping sauce. Or you can be really and use ketchup. Looking for some dip ideas you can try:

These Crispy Smashed Potatoes are great to have for dinner, use as appetizer or even bring to party!

Crispy Smashed Potatoes

Crispy Smashed Potatoes are a great alternative to traditional deep-fried potatoes, as they are oven-baked and lightly seasoned with garlic and onion powder, making them a healthier option.
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Prep Time: 10 minutes
Cook Time: 40 minutes
Course: Appetizer
Cuisine: American
Keyword: appetizer, Oil Free, potatoes
Servings: 4
Author: Shelly Hughes

Ingredients

  • 1½ lbs red or yellow potatoes (or combination)
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp pepper
  • 1/4 tsp salt (optional to taste)
  • 2-3 tbsp green onions (your choice of chives, cilantro, parsley)

Instructions

  • Preheat oven to 425 degrees. Line a baking sheet with parchment paper.
  • First you want rinse and scrub the potatoes. Trim eyes on the potatoes with a veggie peeler or knife since you'll be keeping the skins on.
  • Place the cleaned potatoes in a large pot and add enough cold water to cover the potatoes by at least an inch. Add a pinch of salt to the water, if desired.
    Bring the water to a boil and then reduce to a simmer for abou 15-20 minutes (or until they are fork tender).
  • Once the potatoes are fork tender, drain the potatoes in a colander. Transfer the potatoes to baking sheet lined with parchment paper.
  • Time to SMASH... You can use a potato masher, fork or even a cup and gently press down on the potatoes to smash them.
  • Sprinkle the smashed potatoes with garlic powder, onion powered, salt and pepper. (Salt is optional). Place the baking sheet in the oven and bake for 20-25 minutes, or until the potatoes are golden brown and crispy on the outside.
  • Remove from the oven and serve immediately. Refrigerate any left overs.
  • You can garmish the potatoes with green onions, parsley or cilantro.
Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

Vegan Crab Cakes

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Missing crab cakes? These Vegan crab cakes remind me of original crab cakes but without the crab. To create the crab cakes texture I used shredded jack fruit and chickpeas mixed with just the right amount of Old Bay Seasoning to give that crab cake flavor. Crab cakes are often fried, but these are baked in the oven with mixed Panko breadcrumbs to give that crunchy texture we all love!

One of the things I like to do when it comes to vegan plant based cooking is “veganize” some of my old favorite dishes and see if I can use what I have meal prepped to make my life easier. These crab cakes are great because they are freezer friendly and they do remind me of the best crab cakes before I went vegan.

Making these crab cakes can take a little bit of time to prepare but are definitely worth it. Plus you can make a bunch and freeze them. With this recipe you can make 12 large crab cakes or make smaller patties as an appetizer to bring to a party. I’ve taken these to events and everyone loves them… even non-vegans.

One more bonus… they are pretty inexpensive to make. Chickpeas and jackfruit are the main ingredients. If you  compared that to buying 12 large crab cakes at your seafood store. It’s a WIN WIN.

Ingredients for the Food Processor:

  • Jackfruit in a can
  • Canned chickpeas
  • Onion
  • Red bell pepper
  • Celery
  • Parsley

Dry Ingredients in a Bowl:

Vegan Crab Cakes

  • Panko bread crumbs (regular or gluten free)
  • Nutritional Yeast
  • Oat flour (flour of choice)
  • Old Bay Seasoning
  • Black Pepper
  • Salt to taste (I usually don’t add salt to the vegan crab cakes because there its salt in the Old Bay Seasoning)

Additional Ingredients to add to the Bowl with Chickpeas and Jackfruit:

  • Flax egg (ground flaxseed plus water)
  • Fresh lemon juice
  • Dijon Mustard

Let’s Make the Vegan Crab Cakes!

The recipe is broken down into 5 Steps. I’ve tested this recipe multiple times and with a little trial and error and I’m happy with the results. It’s a little bit of work (not really that hard) but I think they are worth it.

Step# 1 : Preheat the oven and make flax egg

  • Preheat the oven to 400 degrees and line a baking sheet with parchment paper
  • Make a flax egg. Mix together 1 tbsp of ground flax seed and 3 tbsp of water in a small bowl. Set aside fro 10-15 minutes until it forms a gel. This will be the egg replacement and help bind the vegan crab cakes.

Step# 2 : 3 Part Food Processor

IMPORTANT: Pulse a couple of times, so it doesn’t get mushy.

To make the vegan crab cakes, I used the food processor to speed up the process. Process the jackfruit, chickpeas and vegetables separately and transferred ingredients into the same bowl. That way the finished crab cakes look like crab and will not get mushy (learned through trial and error). You want to be able to see the ingredients when the crab cakes are finished.

  • Add the  Jackfruit to the food processor, pulse a few times and add processed jackfruit to the bowl
  • Add the chickpeas to the food processor, pulse a few times and add processed chickpeas to the bowl.

  • Add the veggies to a food processor, pulse a few times and add to bowl. For the veggies you can do a rough chop and add to the food processor.
  • Mix all jackfruit, chickpeas and veggies together in the bowl. Set aside.

Vegan Crab Cakes

Step #3: Dry Ingredients

In a bowl mix together all the dry ingredients including panko bread crumbs, nutritional yeast, oat flour, Old Bay Seasoning, and black pepper.

Step #4: Mix it all together

  • To the bowl with jackfruit mixture add in the dry ingredients.
  • Next add in the Dijon mustard, flax egg and lemon juice and mix together. You can use your hands to blend all together into a ball or dough texture.

Step #5: Let’s Form the Crab Cakes and Bake.

Form the crab cakes. You can make different sizes from mini crab cakes to crab cake patties.

Large Crab Cakes (12 Crab Cakes with the recipe)
Form the crab cake into 12 patties about 1 inch high (it’s about a 1/2 cup per crab cake). You can use 4″ circular cookie cutter and fill in the cookie cutter with the dough. Lighly flatten the patties to about 1 inch high.

Bake in the oven for 20 minutes and flip the patties and bake for 10 more minutes until brown. The crab cakes should be lightly browned on each side.

Vegan Crab Cakes

Mini Crab Cakes or Vegan Crab Balls (24 Crab Cakes with the recipe)
Form the crab cake into mini patties (about 1/4 cup of the mixture) and press into a circle and abou 1 inch high. You can use 1″ circular cookie cutter and fill in the cookie cutter with the dough. Lighly flatten the patties.

Bake in the oven for 15 minutes and flip the patties and bake for 10 more minutes until brown. The crab cakes should be lightly browned on each side.

Crab Balls (24-30 Balls)
To make crab balls roll the dough in to a 1 inch circle to bake. Bake in the oven for 15 minutes and flip the balls and bake for 10 more minutes until brown. The crab cakes should be lightly browned on each side.

Ready to serve. You can store in the refrigeator for 5 days or freeze in the freezer for 3 months.

Looking for a simple Vegan Cocktail Sauce?

I have you covered! It only takes a couple minutes to make and it goes perfect with crab cakes!

Here is link to Vegan Cocktail Sauce!

These Vegan Crab Cakes are are great to enjoy all year round. They are perfect to bring to a holiday or family gathering. Plus they are are pretty inexpensive to make compared to buying crab cakes in to store.

Enjoy!!!

Vegan Crab Cakes

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Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 6
Author: Shelly Hughes

Ingredients

  • 1 20 oz can jackfruit, drained
  • 1 15.5 oz can chickpeas, drained
  • 1 small onion
  • 1 red bell pepper
  • 2 celery stalks
  • 2 tbsp fresh lemon juice
  • 1 tbsp Dijon Mustard
  • 1/4 cup parsley, chopped

Dry Ingredients

  • 1 cup Panko breadcrumbs
  • 1 tbsp nutritional yeast
  • 3 tbsp oat flour or whole wheat flour oat flour, add old fashioned oats to a food processor to make the flour
  • 2 tbsp Old Bay Seasoning
  • 1/4 tsp black pepper
  • salt to taste (if needed)

Flax Egg

  • 1 tbsp ground flaxseed
  • 3 tbsp water

Instructions

  • Preheat the oven to 400 degrees. Line a baking pan with parchment paper

Flax Egg

  • To a small bowl add in the ground flaxseed and mix in the water. Allow to set for about 10-15 minutes.

Food Processor (Prep the Veggies)

  • Drain the jackfruit from the can and add to the food processor and pulse a couple of seconds. Add the shredded jackfruit to a bowl. (Don't over pulse or will become mushy)
    Add the chickpeas to food processor and pulse for a few seconds. Add the chickpeas to the bowl of jackfruit and mix together.
    Roughly chop the onions, peppers, celery and parsely. Add to the food processor and pulse for a few seconds. Next add the veggies to the bowl of jackfruit and chickpeas and mix together.
    Optional, you could dice the veggies instead of adding to the food processor.

Mix Dry Ingredients

  • To a seperate bowl add in Panko breadcrumbs, nutritional yeast, oat flour, Old Bay Seasoning, black pepper and mix together.

Mix all together and bake.

  • To the bowl with the jackfruit chickpea mixture and in the dry ingredients and mix together.
  • Next add in Dijon mustard,lemon juice and flax egg and mix together. You can use hands to blend it all together. It should form into to a ball or dough texture.
  • Form the crab cakes. You can make different sizes from mini crab cakes to crab cakes patties.
    Large Crab cakes (12 Crab Cakes with the recipe)
    Form the crab cake into 12 patties about 1 inch high (it's about a 1/2 cup per pattie). You can use 4" circular cookie cutter and fill in the cookie cutter with the dough. Lighly flatten the patties to about 1 inch high.
    Bake in the oven for 20 minutes and flip the patties and bake for 10 more minutes until brown. The crab cakes should be lightly browned on each side.
    Mini Crab Cakes or Vegan Crab Balls (16-18 Crab Cakes with the recipe)
    Form the crab cake into mini patties (about 1/4 cup) and press into a circle and abou 1 inch high. You can use 1" circular cookie cutter and fill in the cookie cutter with the dough. Lighly flatten the patties.
    Bake in the oven for 15 minutes and flip the patties and bake for 10 more minutes until brown. The crab cakes should be lightly browned on each side
    Crab Balls (24-30 Balls)
    To make crab balls roll the dough in to a 1 inch circle to bake. Bake in the oven for 15 minutes and flip the balls and bake for 10 more minutes until brown. The crab cakes should be lightly browned on each side
  • Ready to serve. You can store in the refrigeator for 5 days or freeze in the freezer for 3 months.

Notes

The smaller crab cakes or crab ball will cook quicker than the larger patties. Keep an eye on them when cooking.
Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

Vegan Cocktail Sauce

Vegan Cocktail Sauce is simple to make and perfect for your vegan crab cakes.
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Prep Time: 3 minutes
Course: Dressing
Cuisine: American
Keyword: Sauces
Author: Shelly Hughes

Ingredients

  • 1/2 cup ketchup
  • 2 tbsp horserasdish
  • 1 tbsp lemon juice
  • 1/4 tsp vegan worcestershire sauce (small splash) substitute tamari or soy sauce
  • 1/4 tsp hot sauce optional
  • salt and pepper to taste

Instructions

  • To a bowl add all the ingredients and whisk together. Ready to serve and refrigerate the remaining sauce.
Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

Buffalo Cauliflower Wings

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Buffalo Cauliflower Wings made with Sriracha Sauce… Yummy and HOT!!!!
Wondering what to bring to the party? These buffalo cauliflower wings, made with a sriracha sauce, would make a great addition to any party. Vegans and non vegans will love them! You can bring these to your Super Bowl party!!!

Cauliflower Sriracha Buffalo Wings

Buffalo Cauliflower Wings

What I like about these Wings:

  • They’re baked, not fried and have no additional oil or butter added.
  • They taste amazing… warning they’re spicy but delicious. Mix it with celery and your favorite sauce to help cool it down. I like the vegan ranch dressing from Heart to Heart.
  • Cauliflower creates a nice texture if you are looking to replace traditional buffalo wings.
  • Make them in a short amount of time. The sauce includes only 2 ingredients.

What are the Ingredients:

  • Cauliflower
  • Oat Flour (You can substitute oat flour for almond or all purpose flour)
  • Sriracha (You can substitute for Hot Sauce)
  • Garlic Powder
  • Paprika
  • Maple Syrup
  • Salt
  • Pepper
  • Water
Ingredients Cauliflower Sriracha Buffalo Wings

Ingredients Cauliflower Sriracha Buffalo Wings

How do you make Buffalo Cauliflower Wings?

First gather your ingredients and chop the cauliflower into bite size pieces. Preheat the oven to 450 degrees. The total baking  time for the wings are about 35-40 minutes. Total prep time is about 10-15 minutes.

Chopped Cauliflower for the Buffalo Wings

Chopped Cauliflower for the Buffalo Wings

Next you want to prepare the batter. For this recipe I used oat flour. I put 2 cups of old fashioned oats in the food processor and made the oat flour. You can use a store bought oat flour if you like. You can substitute with almond or all purpose flour.

For this batter, you want to mix the dry ingredients together, the oat flour, garlic powder, paprika, salt and pepper.  Next, you want to add in the water.

Dry ingredients for Cauliflower Sriracha Buffalo Wings

Dry ingredients for Cauliflower Sriracha Buffalo Wings

The next step is to whisk the ingredients together. The consistency should be similar to pancake batter.

Cauliflower Sriracha Buffalo Wings Batter

Cauliflower Sriracha Buffalo Wings Batter

Next, you want to add each of the cauliflower pieces to the batter.  It is important to shake off the extra batter from the cauliflower otherwise the cauliflower can get mushy while it bakes. Add the cauliflower to a baking sheet lined with parchment paper. 

Cauliflower Sriracha Buffalo Wings Batter

Cauliflower Sriracha Buffalo Wings Batter

Using the parchment paper eliminates the need for using oil and not having to worry about the cauliflower wings sticking to the pan. Bake the cauliflower in the oven for 20-25 minutes until it begins to brown

Cauliflower with batter baking

Cauliflower with batter baking

Now it is time to make the sauce.  This sauce only takes about 1 minute to make. Mix together the sriracha and maple syrup together. The Sriracha sauce can be substituted for hot sauce. I like to add a little maple syrup to the sriracha to create a sweet spicy flavor.

Sriracha and Maple Syrup for the sauce

Sriracha and Maple Syrup for the sauce

The next step is to mix the cauliflower wings and the sauce together in a bowl. You can do it one at a time or you can mix a couple of wings at a time with the sauce. Add the cauliflower to the baking sheet and bake for additional 10 minutes.

Cauliflower Sriracha Buffalo Wings Baking

Cauliflower Sriracha Buffalo Wings Baking

All I can say is yum!!! You can serve the Buffalo Cauliflower wings with a side celery and your favorite vegan dip. I like the vegan ranch dressing from Heart to Heart. Tastes spicy and delicious!

Buffalo Cauliflower Wings

P.S. If you make this recipe, leave comment below and share your picture on Instagram mention me @plantbasedfoodylife or #plantbasedfoodylife …. I’d love to see what you make!!!

 

Buffalo Cauliflower Wings
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5 from 1 vote

Cauliflower Buffalo Wings

Cauliflower Buffalo Wings is delicios appetizer.
Prep Time10 mins
Active Time35 mins
Course: Appetizer
Cuisine: Vegan
Keyword: buffalo cauliflower wings
Yield: 4
Author: Shelly Hughes

Materials

  • 1 head Cauliflower, cut into small bite size pieces or 4 cups of frozen cauliflower
  • 1 cup water
  • 1 cup Oat flour Substitute Flour of choice almond, or all purpose
  • 2 tsp Garlic powder
  • 1 tsp Paprika
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 cup Sriracha Sauce Can substitute with hot sauce
  • 3 tbsp maple syrup

Instructions

  • Preheat oven to 450 degrees. Line a baking sheet with parchment paper.
  • Prepare the batter for the cauliflower by combining the water, oat flour, garlic powder, paprika, salt and pepper. Mix the batter together. The consistency should be like pancake batter.
  • Dip the cauliflower into the batter. You can add in multiple pieces at a time. Shake off any excess batter and place the cauliflower on the lined baking sheet. Lay the the cauliflower in a single layer on the sheet.
  • Bake in the preheated oven for 25- 30 minutes.
  • Mix the sricha and the maple styup in a bowl while the cauliflower is baking.
  • Once the cauliflower has lightly browned, brush the cauliflower with sriracha sauce. Bake for an additional 7-10 minutes to brown until browned.

 

Vegan Spinach and Artichoke Dip

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This Vegan Spinach Artichoke Dip is a twist on the original spinach artichoke dip made with dairy, which includes mayonnaise, cheese and sour cream. This dip is completely vegan and made with an oil vegan mayo. (unless you want to use store bought vegan mayo like the Follow Your Heart brand, it’s up too you, no judgement)

But what this does have is the same creamy texture and taste with a garlic flavor mixed in with freshness of the lemon juice. You can serve this warm or at room temperature. This is great to bring to holiday parties and family gatherings. (I also use this as a pizza topping for my Spinach Artichoke Pizza)

Ingredients:

How do you make this Spinach Artichoke Dip?

  1. To a medium hot saute pan add in the minced garlic and a little water (2-3 tbsp) and stir for about 1 minute. Next, add in the red pepper flakes and stir for about 10 seconds.
  2. Add in the chopped artichokes and stir for about 1 minute. Next, add in the chopped spinach and stir. You can also add in a small splash of water (2-3 tbsp) and cover with a lid for about 1 minute for the spinach to wilt.
  3. Add in the chopped artichokes and stir for about 1 minute. Next, add in the chopped spinach and stir. You can also add in a small splash of water (2-3 tbsp) and cover with a lid for about 1 minute for the spinach to wilt.
  4. Remove the lid and stir the spinach and the artickoke together. Add in the mayo, tamari, garlic poweder and fresh lemon juice and stir together for about a minute when it starts to simmer.
  5. Move to an oven safe dish and bake for about 5 minutes, until it browns slightly. Don’t over cook in the oven or it will dry out.
  6. Remove from the oven and it’s ready to serve. You can refrigerate any leftovers for about 4-5 days.

Serve this spinach artichoke dip with veggies, tortilla chips, crackers or toasted bread!

Vegan Spinach and Artichoke Dip

Delicious vegan spianch and artichoke dip is made with garlic, lemon juice, spinach and chopped artichoke mixed with vegan mayo which is oil free. The dip is creamy and great makeover for the traditional version.
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Prep Time: 5 minutes
Cook Time: 10 minutes
Course: Appetizer
Cuisine: Vegan
Keyword: appetizer
Servings: 6
Author: Shelly Hughes

Ingredients

  • 4 cup spinach, roughly chopped
  • 14 oz artickokes, roughly chopped
  • 1/2 lemon squeezed
  • 5-6 garlic cloves, minced
  • 1/8 tsp red pepper flakes
  • 1/4 cup water (oil free saute as needed)
  • 1 cup vegan mayo recipe provided oil free mayo or buy vegan store bought
  • 1 tsp tamri or soy sauce
  • 1 tsp garlic powder

Garnish

  • 1/3 cup chopped greens onions
  • sliced bell peppers
  • thinly sliced celery
  • chips
  • sliced pieces of toast

Instructions

  • Preheat oven to 400 degrees
  • To a medium hot saute pan add in the minced garlic and little water (2-3 tbsp) and stir for about 1 minute. Next add in the red pepper flakes and stir for about 10 seconds.
  • Add in the chopped artichokes and stir for about 1 minute. Next, add in the chopped spinach and stir. You can also add in a small splash of water (2-3 tbsp) and cover with a lid for about 1 minute for the spinach to wilt.
  • Remove the lid and stir the spinach and the artickoke together. Add in the mayo, tamari, garlic poweder and fresh lemon juice and stir together for about a minute when it starts to simmer.
  • Add to an oven safe dish and bake in the oven for about 5 minutes. Until it browns slighly. Don't over cook in the oven or it will dry out.
  • Remove from the oven and ready to serve. You can refrigeate any leftovers for about 4-5 days
Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

Simple Bruschetta (Oil Free)

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Simple Bruschetta (Oil Free)

This Simple Bruschetta is made with fresh ingredients and is oil free.  Typically bruschetta is made with olive oil. For this  recipe, I skipped the oil and allowed the flavors of the tomatoes, garlic and basil, mixed with balsamic vinegar, do their thing with oil and marinade together.

If you’re looking to add in more whole food plant based dishes, this is a great recipe to have on hand.

You may wonder why I would wanted to skip the oil?  I like to make as many dishes as I can WFPB (whole food plant based) which would mean excluding any refined oils including olive oil, canola oil, etc. The less processed fat I have in my diet the better it is for me personally. Plus I think the food taste better!

By the way, if you’re looking for something to bring to a party, this bruschetta makes for a perfect appetizer. Something that both vegans and non vegans can enjoy. For people that are going whole plant based this would work too.

Simple Bruschetta Ingredients:

Simple Bruschetta (Oil Free) Ingredients

Simple Bruschetta (Oil Free) Ingredients

  • Tomatoes
  • Basil
  • Garlic
  • Red Onion
  • Balsamic Vinegar

How do you make Simple Bruschetta (Oil Free)?

Prepare your tomatoes. If you are using cherry or grape tomatoes, slice them into small pieces. There is less water content in those types of tomatoes. Tomatoes with more water content like a Roma or beef steak tomato, you would want to remove the seeds and the juice tomato to make the bruschetta.

You want about 3 cups of diced tomatoes, which could be any type of tomato you have on hand and add to a bowl.

Simple Bruschetta (Oil Free) Ingredients

Simple Bruschetta (Oil Free) Ingredients

The next step is to add the rest of the ingredients to the tomatoes including the garlic, fresh basil, red onion, and balsamic vinegar. The bruschetta comes together very quickly and smells delicious with all the flavors blending together.

Simple Bruschetta (Oil Free) Ingredients

You want to stir and blend the ingredients together. You can salt and pepper to taste. The bruschetta can be served immediately or you can prepare in advance and let the bruschetta marinate in the refrigerator for 20 minutes or more for all of the flavors to come together.

Simple Bruschetta (Oil Free)

Simple Bruschetta (Oil Free)

Simple Bruschetta (Oil Free)… what can you serve it with?

Typically bruschetta is served on crusty sliced bread that can be baked in the oven or in the toaster. You can use whatever type of bread you like from gluten free, French or Italian bread or sour dough. I like to rub some fresh garlic on the bread after it’s warm and toasted.

You want skip bread all together?  Go ahead and use vegetables as a cracker like slices of zucchini, eggplant and cucumber slices and top them off with the bruschetta.

Simple Bruschetta (Oil Free)

Simple Bruschetta (Oil Free)

Simple Bruschetta (Oil Free)

Simple Bruschetta (Oil Free)

What else can you do with bruschetta?  You can make a whole meal out of it. You can add the bruschetta to a baked potato, mixed with chickpeas, and it’s super delicious. This dish is very filling, delicious and makes for a healthy dinner or lunch.

Quick Tip!

You can make this a day in advance, especially if you are planning a party. This should stay good in the refrigerator for about 5 days.

P.S. CLICK HERE for the new...FREE Plant Based Oil Free Salad Dressing Guide… which includes 7 Simple and Delicious oil free dressing and shopping list. GET IT NOW! 

Simple Bruschetta (Oil Free)

Simple Brushetta is oil free and full of flavor. MIxed with tomatoes, fresh basil, garlic and balsalmic vinegar. Takes less than 10 minutes to make. Vegan and gluten free.
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Prep Time: 10 minutes
Servings: 6
Author: Shelly Hughes

Ingredients

  • 3 cup diced tomatoes Tomatoes of choice. Remove alll the juice and seeds from the tomatoes. Skip this step if using cherry tomatoes (3-4 large tomatoes)
  • 2 tbsp minced garlic 3-4 garlic cloves
  • 2 tbsp balsalmic vinegar
  • 2 tbsp thinly sliced basil about 1/2 cup fresh basil
  • 1/4 cup red onion, finely diced can substitute white onion
  • salt and pepper to taste

Instructions

  • Prepare your tomatoes. If you are using cherry or grape tomatoes, slice into small pieces. Tomatoes with more water content like a Roma or beef steak tomato you would want to remove the seeds and the juice tomato to make the bruschetta. Slice into small dice. Add the tomatoes to a bowl.
  • Next step is adding the rest of the ingredients to the tomatoes including the garlic, fresh basil, red onion and balsamic vinegar.
  • Stir the ingredients together. Salt and pepper to taste. The bruschetta can be served immediately or you can prepare in advance and let the bruschetta marinate in the refrigerator for 20 minutes or overnight for all of the flavors to come together.
  • Refrigerate for up to 5 days.
Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

 

 

Oil Free Sweet Potato Fries

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Oil Free Sweet Potato Fries

Oil free sweet potato fries are pretty amazing and typically gone in a few minutes in my house. My kids love them and so do I.  The fries are simple to make, baked in the oven and seasoned with garlic powder and smoked paprika.

Typically fries can be considered a no no! But it’s not the potatoes fault! It’s the oil that causes the problem. These fries are baked in the oven so no unnecessary oil or fat is added, but still tastes delicious.

Ingredients:

The ingredients are simple. Grab some sweet potatoes plus a mixture of spices. You can also come up with your own combination of flavors, or just prepare the sweet potato fries plain and they still deliver great flavor.

Oil Free Sweet Potato Fries

  • Sweet potatoes
  • Garlic powder
  • Smoked paprika
  • Salt and pepper to taste.

How to prepare the sweet potato fries?

First preheat the oven to 400 degrees and line 1 to 2 baking sheets with parchment paper. Depending on how many you make so you don’t overcrowd the pan.

The first step is to slice up the sweet potatoes into fries. It’s up to you if you want to leave the skins on.

Oil Free Sweet Potato Fries

I like to cut the sweet potato into a rectangle and trim of the sides. Slice the sweet potato in half. It’s easier and safer to cut the potato when you can lie the potato flat on the cutting board. Cut the rectangle sweet potato into 1/4 inch planks. Cut again to 1/4″ thick strips about 3″ long. You’ll want to make the fries similar in thickness so that they cook evenly.

For the seasoning for these fries, I used a combination of garlic powder, smoked paprika, salt and pepper and mix together in a small bowl. Next, you can toss the fries in a bowl with seasoning and coat the fries. You can experiment with your favorite spices or even cook the sweet potato without any seasoning and they are delicious.

Oil Free Sweet Potato Fries

Preheat the oven at 400 degrees. Line a baking sheet with parchment paper. Add the seasoned fries and bake for 30-35 minutes, turning half way. To prevent overcrowding of the fries you can use a second lined baking sheet so the fries bake evenly and get crispy.

What do you dip your fries into?

You can use ketchup or your favorite condiments. For these fries, I used sweet sriracha dipping sauce that takes about 5 minutes to make. It is made with 1/2 cup vegan mayo, 1- 2 tbsp sriracha and 1-2 tbsp maple syrup… all mixed together.

P.S. CLICK HERE for the new...FREE Plant Based Oil Free Salad Dressing Guide… which includes 7 Simple and Delicious oil free dressing and shopping list. GET IT NOW! 

Oil Free Sweet Potato Fries

Oil free sweet potato fries seasoned with garlic powder and smoked paprika.
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Prep Time: 10 minutes
Cook Time: 35 minutes
Course: dinner
Cuisine: Vegan
Keyword: fries, Oil Free
Servings: 4
Author: Shelly Hughes

Ingredients

  • 3-4 sweet potatoes
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1/8 tsp pepper
  • 1/8 salt to taste

Instructions

  • Preheat the oven at 400 degrees. Line 1 to 2 baking sheets with parchment paper.
  • Peel the sweet potatoes (or leave the skins on is an option). Cut the potatoes in half and slice the sides to turn the sweet potato into a rectanglar shape. Slice into 1/4 inch planks. Next slice length wise into 1/4" strips or shape of a french fry. You want to have the fries to be similair size so they cook evenly.
  • Add the fries to a bowl.
  • For the seasoning for these fries, combine the garlic powder, smoked paprika, salt and pepper and mix together in a small bowl.
    Add the mixed seasoning to the bowl and mix with the fries.
  • Add the seasoned fries to the lined baking sheet. Try not to overcrowd the pan. Bake in the for 30-35 minutes and turning half way or until the fries are crispy.
  • Serve right away.

Notes

You can experiment with your favorite spices or even cook the sweet potato without any seasoning and they are delicious.
Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

Easy Sweet Potato Hummus

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"Easy

This Sweet Potato Hummus is incredibly delicious and takes less than 10 minutes to make. If you meal prep and have a bunch of baked sweet potatoes on hand, this is a delicious way to use them up.

Adding sweet potatoes to hummus creates a sweet and tangy flavor when you are looking for something different and healthy to make as well as easy at the same time.

"Easy

I like adding in sweet potatoes any way that I can. I’ve even used them in my sweet potato brownies (you would never know that they are in there). Sweet potatoes are a nutrient dense root vegetable and a great source of fiber, B vitamin, vitamin C and betacarotene.

Hummus mixed with the sweet potatoes is a healthy nutritional snack that can be used for dipping with veggies or as a filler in a veggie wrap with your favorite vegetables and greens.

"Easy

Hummus Ingredients:

This hummus is packed with nutrient dense ingredients and spices. Most hummus recipes include olive oil. The aquafaba can be an oil substitute without adding in extra fat but can still be just as creamy.

Sweet Potato Hummus” data-pin-title=”Ingredients Sweet Potato Hummus” /> Ingredients Sweet Potato Hummus

  • Sweet potato
  • Chickpeas
  • Garlic
  • Tahini
  • Lemon Juice
  • Cumin
  • Paprika
  • Salt & Pepper

How to make the hummus?

Sweet Potato Hummus” data-pin-title=”Ingredients Sweet Potato Hummus” /> Ingredients Sweet Potato Hummus

  1. Have the sweet potato already baked. Scoop out the sweet potato and add to the food processor.
  2. Open and strain the chickpeas and save the liquid. Add the chickpeas to the food processor.
  3. Add in the rest of the ingredients with 1/4 cup the aquafaba. Blend until smooth.

    Sweet Potato Hummus” data-pin-title=”Ingredients Sweet Potato Hummus” /> Ingredients Sweet Potato Hummus

  4. Salt as needed
  5. Add in additional liquid depending on how thick you want the hummus.

Sweet potato hummus is a healthy nutritional snack for dipping with veggies or to be used as a filler in a veggie wrap with your favorite vegetables and greens. Hummus can also be used for a salad dressing, topping off baked potatoes or sweet potatoes. Also, it can be used as sauce for a veggie pizza instead of tomato sauce.

P.S. Looking for additional oil free recipes?

CLICK HERE for the new...FREE Plant Based Oil Free Salad Dressing Guide… which includes 7 Simple and Delicious oil free dressing and shopping list. GET IT NOW! 

Sweet Potato Hummus

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Prep Time: 5 minutes
Cook Time: 10 minutes
Author: Shelly Hughes

Ingredients

  • 1 cup sweet potato, baked half sweet potato
  • 1 can chickpeas plus liquid
  • 1/2-1 cup aquafaba (liquid from the chickpea can) substitute water
  • 2 tbsp tahini
  • 1/2 tsp cumin
  • 1/8 tsp paprika
  • 1/8 tsp pepper
  • 1 tbsp lemon juice
  • salt to taste

Instructions

  • Have the sweet potato already baked. Scoop out the sweet potato (no skin). Add to the food processor. Open and strain the chickpeas and save the liquid.
  • Add the chickpeas to the food processor with the rest of the ingredients with 1/2 cup the aquafaba. Blend until smooth.
  • Add in additional aquafaba, 1/2 cup at a time to the consistency you are looking for until smooth. Less liquid the thicker the hummus. More liquid the thinner the hummus.
  • Refrigerate and is good for 5 days in the refrigerator.
Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

Cowboy Caviar Recipe

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Cowboy Caviar Recipe

Cowboy Caviar recipe is my kind of caviar. Made with all my favorite ingredients, black beans, black eyed peas, tomatoes, avocado, fresh limes juice, cilantro and more. And in this recipe I let the flavors all come together and didn’t need any olive oil.

This is a great recipe to bring to a party and its easy to make a couple days in advance. It tastes great with some tortilla chips or as a topping on other dishes. One of my favorite ways is to top off a baked potato. I love the flavor of the cumin, jalapeño, the spices, sweetness of the corn and the tomatoes.

What is Cowboy Caviar?

Cowboy caviar recipe originated in Texas and is sometimes called Texas caviar. It was originally created by a lady named Helen Corbitt in the 1940’s for a New Year Eve Party.  She wanted to bring more flavor to black eyes peas and to create a dip that is normally served with chips.

Lots of people ask, “What can I bring to a party or family event that is Vegan and everybody will like? ” Cowboy caviar is great dish to bring to any event and is a real crowd pleaser.

 

What are the ingredients in the Cowboy Caviar Recipe?

  • Black Beans & Black eyed peas
  • Corn
  • Tomatoes
  • Avocado
  • Cilantro
  • Jalapeno
  • Bell pepper
  • Red Onion
  • Spices: Cumin, Chili Powder, Cayenne Pepper and Salt (Optional)

Cowboy Caviar Recipe Ingredients

Tips on making this dish:

  • Make all the ingredients similar size.
  • When finished, let it sit in the refrigerator for an hour so all the flavors come together.
  • You can use frozen or fresh corn. No need to thaw the corn since the dish will be refrigerated for at least an hour.
  • Great dish to bring to a summer party or pot luck. This dish is served at room temperature.
  • Cowboy caviar served with tortilla chips. You can use it to top a potato or sweet potato. Or, eat as a side all on its own.

Cowboy Caviar Recipe Ingredients

How do you make this recipe?

  • Make the dressing first. Consist of limes and the spices and mix together and set aside.
  • Chop and dice up the vegetables to similar sizes
  • Mix the veggies and the beans together in a bowl.
  • Add the dressing to the beans and the veggies and stir.
  • Refrigerate for about hour. You can make this dish in advance.

    Cowboy Caviar Recipe with chips

Cowboy Caviar Recipe

Cowboy Caviar Recipe, Black beans, black eyed-peas, tomatoes, corn, cilantor, lime juice.
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Author: Shelly Hughes

Ingredients

  • 2 Tomatoes, seeded and diced Roma Tomatoes, Capri Tomatoes, 1 cup tomatoes diced
  • 1 jalapenos, minced and seeded
  • 1 red bell pepper, seeded and diced
  • 1 15 ounce can black beans
  • 1 15 ounce can black eyed peas
  • 1 1/4 cup red onion, small dice
  • 1 avocado, diced
  • 1 cup corn, thawed or fresh
  • 1 cilantro, chopped

Dressing/ Vinaigrette

  • 2 limes, juiced
  • 1 tsp cumin
  • 1/4 tsp chili powder
  • 1/4 tsp pepper
  • 1 pinch cayanne pepper (optional)
  • 1 pinch salt, season to taste, (Optional)

Instructions

Cowboy Vinaigrette

  • Combine all the vinegrette ingredients in a bowl and whisk together

Cowboy Caviar

  • In a large bowl add black beans, black eyed peas, tomatoes, jalapeño, bell pepper, corn, avacado, red onion, cilantro and mix together
  • Add in the vinegrette and mix with the cowboy caviar
  • Refrigerate for 1 hour and ready to serve. You can serve with tortialla chips or top a taco.
Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

 

Vegan Plant Based Oil Free Dressings and Sauces Guide!
Over 7 Plant Based Oil Free Recipes plus a grocery list for each recipe. Easy to follow recipes that take minutes to prepare. Simple recipes to add to you favorite salads, veggie bowls and more...
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