Toni Okamoto's Blog, page 73
August 18, 2021
Overnight Oats
I can’t get enough of Siggi's plant-based coconut blend yogurts in so many delicious flavors like toasted coconut. I’ve been playing around with different recipes in my kitchen and love how these overnight oats turned out. If you haven’t tried yogurt in overnight oats yet, you are in for a real treat! This rich and creamy concoction cooks itself overnight so the only thing you need to do in the morning is dig in! The banana mixed in makes it the perfect amount of sweet and filling. You can top it with whatever you have on hand or that brightens your day. I love incorporating bright colors and juicy sweeteners like berries or adding a double portion of toasted coconut on top to bring out the flavor of the yogurt. Enjoy! #dailysiggis #sponsored
Photos by Alfonso Revilla
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Overnight Oats 
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Loading... Author: Toni Okamoto 
Prep Time: 5 minutes Refrigerate: 3 hours Total Time: 3 hours 5 minutes 
Yield: 1 serving 
Category: Breakfast 
Cuisine: American Diet: Vegan [image error] Print Recipe [image error] Pin Recipe Description Get ready for the ultimate breakfast! This rich and creamy concoction cooks itself overnight so the only thing you need to do in the morning is dig in!
Ingredients 3/4 cup of old-fashioned oats1 cup of plant-based milk1/2 cup of Siggi’s plant-based coconut blend yogurt1/4 cup of mashed ripe banana 2 tablespoons of chia seeds 1/4 cup of chopped fruit (your choice) Instructions In an airtight container, glass, or mason jar, add oats, milk, yogurt, banana, and chia seeds.Cover with lid or aluminum foil, and refrigerate overnight (or for 3+ hours).When you wake up, mix, top with chopped fruit, and enjoy chilled. No cooking or heating necessary—the oats “cook” themselves overnight. Equipment
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August 16, 2021
Blistered Shishito Peppers
If you haven't had Shishito before, you might be wondering why these peppers are being showcased on their own, right? Don't fret though! They score low on the Scoville scale, just a bit higher than bell peppers. This makes them safe to be eaten in their whole, raw form with seeds intact without scorching your tongue. Furthermore, cooking them brings out more of their sweetness and the charred exterior adds a hint of smokiness to each bite, making you want to get right in. Those blistered crinkly little nooks are full of saltiness that balances the flavors perfectly.
What are Shishito peppers?
Shishito peppers are an East Asian cultivar variation. Its name comes from the Japanese word shishi or jishi, which means "lion's head." They have bright green, wrinkly thin skin and are slender and slightly long. The level of heat coming from them is nothing compared to that of a jalapeño. Though shishitos aren't normally as spicy, be warned! You may come across that rare one where the spiciness is fiercer than the others.
Why the need to char the Shishito peppers?
Charring is the process of scorching and blistering a food's outer layer over high heat. When these peppers are cooked, their natural flavors are enhanced and it adds a smoky element to the food. The thin skin of these poppers makes them more susceptible to blistering compared to other peppers. This high-heat method of cooking creates a lot of smoke. So, make sure that your kitchen is well ventilated or you may cook them (in the pan) on an outdoor grill. The procedure is super simple and quick, and the end result is incredibly flavorful and delectable.
How to choose the best Shishito peppers for this recipe?
Shishito peppers are best when they're between 3 and 5 inches long and bright, vibrant green in the shade. Check out the beauties that we used for this recipe below. Although, they are often picked when they are green and at their greatest, they can also be harvested when they are riper and have a beautiful red color.
Ingredients you’ll need:
Shishito Peppers - These peppers should be available in most supermarkets. However, if you can't find any, check out the nearest Asian store and they are most likely available there. We will need 15 pieces that have been well washed and dried.
Vegetable oil - The peppers must be cooked at a high temperature, which necessitates the use of a high-smoke-point oil. You can easily find vegetable oil in your pantry, but you can also use other healthy oils like olive oil, avocado oil, canola oil, or sunflower oil.
Salt - A sprinkle of salt can be added to add saltiness and bring out the natural sweetness of peppers.
How to make Blistered Shishito Peppers?
What I like best about this dish is how quick and easy it is to make. They are done before you know it!
Preheat a medium pan over medium heat.
Add the vegetable oil to the pan. We'll just need ½ tablespoons of oil, just enough to lightly coat the pan. This will keep the peppers from sticking to the pan.
Add the peppers, and cook for 45 seconds to a minute, or until the peppers start to pop and look charred.
Turn off the heat or remove the pan from the heat and flip all of the peppers. Cook for another 45 seconds after turning it back on to medium heat.
Using a tong, remove the peppers from the heat and lay them on a paper towel-lined tray. Any excess oil from the peppers will be absorbed by a paper towel. Season with a pinch of salt.
Helpful Tips!
Make sure that the peppers are completely dry before adding them to the hot oil to unnecessary prevent splatters.
The peppers will retain their moisture if the pan is covered with a lid. Also, it will trap the smoke, which the peppers will absorb making them more flavorful!
You don’t actually have to cover the pan with a lid or remove it from heat during the flipping process, but I like to do it to avoid being splashed with hot oil.
You can use other seasonings or flavorings other than salt. it really depends on what you like! However, we find that the simpler the seasoning, the more you get to enjoy its natural taste.
Serving Suggestions for Blistered Shishito Peppers
These yummy treats are so good they can be served with almost anything! Try adding these beauties when making vegan Burgers, Wraps, Fajitas, and Tacos. They are also delicious when served on the side of some juicy vegan Steaks, Fries, and Grilled Tofu!
How to store leftovers?
You can buy shishitos by the handful or pre-packaged when they are in season. Pre-packaged peppers can be kept in the warmest part of your refrigerator for no more than two weeks. If you buy them loose, simply seal them in an airtight plastic bag and store them accordingly. The peppers can be frozen if desired. Place them in a plastic freezer bag. However, they will be limp once thawed, although their flavor retains.
What to Dip Shishito Peppers in?
Shishito peppers are delicious on their own. Although to add extra taste, we can serve them with a dip, and the choices are endless. Here are some dip flavor combinations to consider:
French Onion Dip - The creamy texture of cashews and the flavor of sweet onions are combined in this dip.
Curried White Bean Dip - This goes well with any veggies, crackers, or bread. We're dipping shishito peppers in this case. This recipe is created with white beans and has a hint of curry taste, it's a one-of-a-kind dip.
Classic Hummus - Hummus is a fantastic addition to any festive vegetable tray. Having this paired with blistering shishito peppers will work perfectly as well.
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Blistered Shishito Peppers (No Ratings Yet)Loading... Author: Toni Okamoto Prep Time: 1 minute Cook Time: 2 minutes Total Time: 3 minutes Category: Snacks, Side, Appetizer 
Method: Charring Cuisine: American Diet: Vegan [image error] Print Recipe [image error] Pin Recipe Description Blistered Shishito Peppers are the perfect little snack bites! These wrinkled, finger-length peppers are not too spicy, can be served as a snack, side, or appetizer made in 3 minutes.
Ingredients 1/2 tablespoon of vegetable oil15 shishito peppers, washed and driedSprinkle of salt, to taste (optional) Instructions In a medium pan over medium-high heat, add the vegetable oil. Add in the peppers. Cover with a lid, and cook for 45 seconds to a minute. Wait until it begins to make popping noises and look charred.Turn the heat off and flip all the ingredients. Turn the heat back to medium-high and cover with the lid. Cook for an additional 45 seconds.Remove from heat, use tongs to place all the peppers on a plate lined with paper towels. Sprinkle with salt, optional. Equipment
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Buy Now → Notes You don’t have to cover with a lid or remove from heat during the flipping process. However, I like to do it to avoid being splashed with hot oil.
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August 11, 2021
No-Bake Peanut Butter Cups
No-Bake Chocolate Peanut Butter Granola Cups
Here at Plant-Based on A Budget, you can never have too many grab n’ go snacks – especially when chocolate and peanut butter are involved. We’ve already shared recipes for chocolate peanut butter balls, chocolate bark, pretzel bars, peanut butter bonbons, and – of course- these no-bake chocolate peanut butter granola cups.
These peanut butter oatmeal cups are a delicious cross between baked peanut butter oatmeal cups, peanut butter granola, and chocolate peanut butter cups. Meaning they’re healthy enough for a healthy breakfast or snack but decadent enough to satisfy sugar cravings. In fact, the combination of hearty oats, protein-dense peanut butter, just-sweet-enough dried fruit, and a rich chocolate topping make for a chewy, sweet, delicious treat (like these GF peanut butter granola bars but with chocolate).
Plus, the 6 ingredients needed for these no-bake granola cups contain a wholesome combination of healthy fats, proteins, carbs, and several vitamins and minerals! Enough to nourish and keep you full until your next meal. Made even easier to keep track of nutrition too, since they come pre-portioned!
Since they’re baked into a muffin tin, these oatmeal cups also make for a great portable snack and are perfect for lunch boxes, as a travel snack, or just for those busy mornings when you don’t have time to stand around preparing breakfast.
Best of all, these no-bake chocolate peanut butter granola cups require just minutes of hands-on prep, contain wholesome ingredients, and are wonderfully meal-prep friendly. Store them in the fridge for up to a week or in the freezer for up to four months for a healthy snack whenever the cravings hit!
Craving more peanut butter treats? You might also like this chocolate peanut butter banana breakfast shake, no-bake peanut butter cookies, peanut butter sandwich cookies, or this wholesome PB&J Chia parfait!
The Ingredients and Substitutes
These no-bake chocolate peanut butter granola cups require just 6 simple ingredients, most of which are pantry staples:
Oats: it’s best to use rolled oats (old-fashioned oats). Use certified gluten-free oats if needed. You could also use vegan granola, and it should still work – but it may work better when combining the ingredients in a food processor to slightly break down the granola.
Peanut butter: Use any smooth creamy natural peanut butter. Alternatively, you could even use almond butter or cashew butter.
Dried fruit: Cranberries, cherries, or raisins work particularly well in these oatmeal cups, though any soft dried fruit will work well as an extra binder and for natural sweetness. If you’re using larger dried fruit (like dates or apricots), chop them into smaller pieces.
Maple syrup: Or another liquid sweetener like agave, brown rice syrup, date syrup, or dandelion honey.
Flax seeds: You can use ground flaxseed or chia seeds. If you can’t find either, then wheatgerm would also work (and isn’t as yuck as it sounds, promise!)
Chocolate: Use your favorite dairy-free chocolate chips (or bar); milk or dark will work. We love Guittard semi-sweet chips.
Optional Add-ins and Variations:
Vanilla: Just a little vanilla helps to make these chocolate peanut butter granola cups into even more of a dessert treat.
PBJ cups: To make PBJ-inspired no-bake oatmeal cups, when you press the oatmeal mixture into the muffin tin, use your thumb to make an indent in each cup and fill with a teaspoon or so of your favorite jam/jelly (raspberry, grape, strawberry, etc.). Then pour the melted chocolate over that and set.
Seeds: You can grind some seeds like pumpkin/sunflower seeds to mix into the oatmeal mixture for extra nutrients.
Breakfast granola cups: Press the peanut butter oatmeal mixture into a regular muffin tin, building it up the sides, so it’s a thin ‘bowl’/cup,’ then add a thin layer of the chocolate to the top. The ‘cup’ could then be filled with your favorite dairy-free yogurt and fruit’ blueberries, banana, etc. For more of a complete breakfast. Dip your fingers in water when shaping them if they’re very sticky.
Nut-free granola cups: You could try sunflower seed butter.
How to Make Chocolate Peanut Butter Granola Cups?
Keep scrolling to the recipe card for the complete list of ingredients and recipe instructions!
First, combine the oats, dried fruit, peanut butter, maple syrup, and ground flax in a bowl and mix well.
Then, melt the chocolate and mix half of it into the bowl.
Divide the dough into 12 portions, roll into balls, and push each into a lightly greased mini-muffin tin until flattened.
Alternatively, you can use a regular muffin tin. They’ll just be a little thinner.
Pour the remaining melted chocolate over the no-bake oatmeal cups. Then transfer the tray to the fridge for around an hour to set before enjoying!
How to Make-Ahead and Store?
Store the no-bake chocolate peanut butter granola cups in an airtight container in the fridge for up to a week. Alternatively, freeze them on a tray until solid. Then transfer to a freezer-safe container/bag for up to 4 months.
Thaw in the fridge before enjoying and then enjoy chilled, at room temperature or warmed up in the microwave. You can also heat the oatmeal cups from frozen in the microwave and enjoy slightly warm.
Top Recipe Tips and FAQs
Adjust the sweetness: Feel free to adjust the amount of liquid sweetener you add to your personal taste. Start by adding only half the amount mentioned, giving it a taste, and adjusting as needed.
To include a creamy peanut butter filling: Mold the filling to the muffin tin, so it’s a ‘bowl’ shape. Then add 1-2tsp peanut butter before pouring over the melted chocolate.
If the chocolate starts to set: It may begin to harden before you’re done using it. Simply place it back in the microwave in 10-15 second spurts until it’s melted again.
If the peanut butter is a little thick: Place it in the microwave for 20-30 seconds until it’s runnier.
When adding fillings: If you decide to add a filling (like extra peanut butter or jam/jelly), I recommend placing the no-bake chocolate peanut butter granola cups in the freezer for 20-30 minutes before pouring over the chocolate. It’s not necessary but makes for cleaner layers and faster setting.
If you use store-bought granola: Avoid granola with clusters or ones that have too many add-ins (some dried fruit and seeds are fine, but if it’s too chunky, they won’t ‘stick’ together).
More Vegan Oaty Recipes
Nutty homemade granola
Simple yogurt parfait
PB&J Smoothie
Vegan walnut oat scones
Peanut butter oat breakfast cups
Pumpkin oat cookies
Strawberry oat bars
Vegan apricot crisp or plum crisp
Photos by Alfonso Revilla
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No-Bake Peanut Butter Cups 
(1 votes, average: 5.00 out of 5)Loading... 5 from 1 reviews Author: Jake Prep Time: 5 minutes Refrigerate: 1 hour Total Time: 1 hour 5 minutes Category: Dessert, Snack Method: Refrigerate Cuisine: American Diet: Vegan [image error] Print Recipe [image error] Pin Recipe Description You can never have too many grab n’ go snacks – especially when chocolate and peanut butter are involved. These no-bake chocolate peanut butter granola cups are a perfect grab n’ go breakfast, snack, or dessert.
Ingredients 1 1/2 cups of oats 1/2 cup of dried cranberries or raisins1 cup of peanut butter2 tablespoons of maple syrup (agave works too)1 tablespoon of ground flax seeds1/2 cup of vegan chocolate chips Instructions In a large bowl, mix together the oats, dried fruit, peanut butter, maple syrup, and ground flax seeds. Melt the chocolate chips and mix half of it into the bowl. Roll the dough into little balls, and push into a lined or lightly-oiled mini-muffin tin. You can use a regular sized tin as well, they just will be bigger.Coat the top of the cups with the remaining melted chocolate and refrigerate for about an hour. Serve cold. Equipment
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Baked Zucchini Fries
Crispy Oil-Free Baked Zucchini Fries
Zucchini is a super versatile and budget-friendly veg. We use it to make soup, bake into bread, spiralize into noodles, make into fritters, use for rosemary zucchini tart, hide in muffins and cookies, and enjoy sauteed, baked, fried, etc. This time, we're using this delicious veg to make crispy, oil-free baked zucchini fries!
I'm not sure if it's a vegan thing or just a veggie-loving thing, but we love turning veggies into fries here at PBOAB, too. Along with these homemade zucchini fries, we've already shared recipes for baked sweet potato fries, green bean fries, and carrot fries. They’re simple, low-budget, and nutritious!
Zucchini not only contain excellent levels of dietary fiber, several vitamins, minerals, and naturally low-carb, but they're also super low-budget. Even better, during summer, if you grow your own, you'll probably find that you have tons to use (so along with these fries, why not try some of these top 14 zucchini recipes, too). When combined with egg-free breading, these baked zucchini fries taste like a treat yet are healthy and fairly low-calorie!
Best of all, these oven-baked zucchini fries require just 7 ingredients (plus salt & pepper) and under 10 minutes of hands-on prep! Plus, this recipe can be further adjusted to gluten-free and even lower-carb, AND you can bake these to perfection or adjust this simple recipe to make air fryer zucchini fries! Now that's versatility!
The Ingredients and Substitutes
All you need is zucchini and a handful of pantry staples for this oven-baked zucchini fries’ recipe.
Zucchini: 1-2 small zucchini are all you need for these baked zucchini fries. You could also use summer squash.
Breadcrumbs: Use whatever you have to hand; regular breadcrumbs, panko (for a lighter crumb), gluten-free if necessary, or even homemade breadcrumbs.
Flour: General all-purpose flour will work well. Alternatively, for a gluten-free option, use rice flour, tapioca starch, or cornstarch.
Milk: Use any unsweetened plant-based milk; almond, coconut, soy, oat, etc.
Seasonings: I used a simple combination of paprika, chili powder (reduce for less heat), seasoned salt, and general salt & pepper.
Optional Add-ins and Variations:
'Parmesan' zucchini fries: Add garlic powder, onion powder, and nutritional yeast to the breading. I recommend around 1/2tsp of each spice and 1tbsp of nutritional yeast. You can also boost the flavor further with dairy-free parmesan (just a few tablespoons).
Italian zucchini fries: Combine onion powder, garlic powder, and Italian seasoning. Optionally omit the paprika and reduce the chili.
Other spices/seasonings: There are tons of ways you can experiment when flavoring these easy zucchini fries. Dried oregano, basil, thyme, etc.
Fresh herbs: You can also finely chop fresh herbs to sprinkle over the baked fries, including parsley, basil, oregano, chives, scallions, etc.
Low-carb zucchini fries: You could try this recipe with almond flour for a low-carb breading option. Not super budget-friendly, but great for any low-carb kitchen. We haven't tried this version, though, so we can't guarantee results.
How to Make Baked Zucchini Fries?
Keep scrolling to the recipe card for the complete list of ingredients and recipe instructions!
First, slice the zucchini into long, thin fries. It's easiest to do this by chopping the ends off the zucchini, then slicing it in half across the middle, then lengthwise. Then slice each of the four pieces into fries.
The number of wedges/fries you can make will depend on your zucchini's exact size and shape – so use your best judgment when slicing the zucchini fries. For example, with larger zucchini, I recommend slicing it into three pieces lengthwise before cutting the zucchini fries.
Once chopped, lay the zucchini fries across a tray and sprinkle with salt – allow them to sit for 20 minutes. During this time, the excess liquid will drain from the zucchini pieces.
Meanwhile, set up your breading station. First, add the breadcrumbs, paprika, and chili to a bowl. Then, in a separate bowl, add the flour, and in another, add the milk.
After 20 minutes, preheat the oven to 425F/220C. Then pat down the salted zucchini. Next, lightly coat each piece in flour, followed by milk, and lastly, breadcrumbs. Repeat this twice for each fry until generously coated.
Lay the breaded zucchini fries on a large non-stick baking sheet (or a parchment-lined sheet) and bake for 20 minutes, or until the fries are golden and crispy. Then remove from the oven, allow to cool for a few minutes, and enjoy!
How to Serve Zucchini Fries?
Serve with the dip of your choice, vegan ranch, mayo, garlic sauce, or marinara. They even pair well with guacamole – delicious!
Serve instead of potato fries alongside a burger – like this black bean burger, chickpea quinoa burger, or browse through this list of 9 vegan burgers you need to try!
Or as a side to this vegan mushroom steak.
Make loaded fries with salsa and vegan cheese.
Add to wraps with extra salad veggies (like these BBQ chickpea wraps, or make into lettuce wraps.
Enjoy over a bed of salad (use the leafy greens of your choice)
As part of a savory breakfast with baked beans, tomatoes, etc.
Let us know in the comments how else you like to enjoy these oven-baked zucchini fries!
How to Make-Ahead and Store?
These zucchini fries are easy to prepare in advance. Simply slice, salt, and then bread as usual. Then lay the un-baked fries on a parchment-lined tray and refrigerate for several hours until you're ready to bake.
Alternatively, freeze until solid. Once frozen, transfer the fries to a freezer-safe container/bag for up to 2 months. Bake the fries from frozen, adding 3-5 minutes to the baking time.
Once baked, these zucchini fries are best enjoyed immediately for the very best texture. However, leftovers can be stored in an airtight container in the fridge for 2-3 days. They will soften in the fridge, so make sure to reheat them in the oven/air fryer (or on the stovetop with just a drop of oil) until warm and slightly crisped up again.
Top Recipe Tips and FAQs
Adjust the fries' size: Feel free to make smaller/larger baked zucchini fries. Just be aware that the baking time will vary.
For crispier results: If you're not bothered about using a little oil, I recommend using spray oil. That way, you only need a few spritzes to evenly (and lightly) coat the zucchini fries and encourage crisping more in the oven. ALTERNATIVELY, use the broiler for a couple of minutes at the end of the baking time for extra crunchiness.
Mess-free breading station: I find the process much easier when using one hand for the dry steps and the other for the wet. That way, you don't end up 'breading' your fingers.
To make shoestring fries: You can spiralize the zucchini, cut them down to smaller pieces, and bread and bake. They'll be crispier than fries and may require a minute or two less in the oven but make for a great crunchy addition to tons of salads and meals.
Can I make air fryer zucchini fries? Unfortunately, we haven't had a chance to test this method (yet). However, using general air fryer conversion, I'd recommend you try air-frying the zucchini in a single layer (with space between) for 12-15 minutes at 400F/200C. Flip over after 10 minutes.
Cut even-sized pieces: It goes without saying that evenly sliced zucchini will bake more evenly.
More Veggie Side Recipes You'll Love
‘Cheezy’ roasted tahini Brussel sprouts
Sweet potato latkes
Green bean casserole
Mixed bean salad
Roasted tomatoes
Creamy cauliflower mash
Crispy seasoned cauliflower
Garlic and thyme mushrooms
Fried green tomato
You might also like these potato-based baked sesame fries or skillet home fries!
Photos by Alfonso Revilla
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Baked Zucchini Fries (1 votes, average: 5.00 out of 5)Loading... 5 from 1 reviews Author: Lauren Bossi Prep Time: 30 minutes Cook Time: 25 minutes Total Time: 45 minutes Yield: 10 fries Category: Snack, Appetizer Method: Oven Cuisine: American Diet: Vegan [image error] Print Recipe [image error] Pin Recipe Description This oil-free baked zucchini fries recipe yields veggie fries that are wonderfully crisp on the outside with a tender middle, perfect as a healthier alternative to deep-fried fries. Serve as a snack, appetizer, or side!
Ingredients 1 to 2 small zucchinis1 cup bread crumbs1 teaspoon of paprika1 teaspoon of chili powder1 cup of all-purpose flour1/2 cup of unsweetened plain plant-based milk 1/2 teaspoon of seasoned saltSea salt and pepper to taste Instructions Slice zucchini into long and thin fries, lay them out on a tray and sprinkle on salt. Let sit for 20 minutes.Meanwhile, add breadcrumbs, paprika, chili powder to a bowl. In a separate bowl, add flour, and in another bowl add plant-based milk.After the 20 minutes passes, preheat the oven to 425 degrees F. Bring the slices one at a time through the flour, followed by the milk, and lastly through the bread crumbs. Repeat twice per zucchini fry until generously coated.Lay out breaded fries on a non-stick baking sheet and bake in a preheated oven for 20 minutes or until the outside of the fries are crispy.Remove them from heat, allow them to cool, and serve with your favorite dipping sauce. Equipment
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Plant-Based Diet for Kids – The Evidence
As the popularity of plant-based eating grows, conversations about associated health benefits tend to focus on adult health - from reduced risk of diet-related chronic diseases to living longer. At the same time, children also benefit from a healthful, plant-based diet in both similar and unique ways. Rather than racing the clock to slow progression of chronic disease later in life, children can start out ahead when they’re introduced to a wholesome, plant-based diet in childhood.
Most children eat diets high in processed, dairy and other animal foods - also known as the standard American diet. Around 60% of calories come from processed foods, around 25% calories from dairy and less than 6% from whole plant foods (1). By high school, less than one out of ten teenagers eat the recommended amounts of fruits and vegetables (2). Inadequate consumption of fruit, vegetables, whole grains and legumes means most kids are fiber-deficient. This troubling pattern manifests in earlier diagnosis of conditions previously seen almost exclusively in adults, like type two diabetes (3).
Many common childhood diseases improve on a plant-based diet. One example is chronic constipation, which accounts for 1 in every 20 pediatric clinic visits. Two dietary risk factors have been identified as common culprits of the condition: dairy consumption and inadequate fiber intake. Studies have shown that eliminating cow’s milk can be more effective than standard therapy, like stool softeners - even among children who’ve struggled with constipation for months (4). Children that eat a plant-based diet skip the dairy and eat foods high in fiber (also known as plants - since dairy and meat do not contain any fiber). As a result, plant-based kids rarely have chronic constipation and poop like champions! Asthma, another common childhood disease, has also been shown to improve with increasing amounts of fruits and vegetables in the diet(5).
The very same dietary changes that protect against common childhood diseases also protect against the top cause of death in adulthood: cardiovascular disease. While adults experience heart attacks and stroke later on in life, early stages of the disease typically begin in the first few years of life and progress from there (6; 7). Notable studies examining the connection between lifestyle factors in childhood and heart disease later in life, including the Bogalusa Heart Study and PDAY Study, have found that elevated LDL cholesterol levels pose the strongest risk for development of atherosclerosis (8). By the time most children reach grade school, they’re already consuming higher than the recommended levels of saturated fat, which raises their LDL cholesterol and sets the stage for fatty streaks in childhood that progress into symptomatic heart disease decades later (9). Heart disease prevention needs to start in childhood by limiting foods high in saturated fat, which is almost exclusively found in animal foods, like red meat and dairy (10; 11).
Despite how compelling these health benefits and consequences seem, parents still worry about the safety of a plant-based diet for their children. Here’s the bottom line: an intentionally-planned plant-based diet is not only safe, but incredibly nutritious for children at all stages of life. Respected pediatric health and nutrition organizations have endorsed plant-based diets, including the American Academy of Pediatrics and Academy of Nutrition and Dietetics (12). Once parents learn more about appropriate supplementation, like vitamins B-12 and D, and how to prepare meals that cover the important nutritional bases, the advantages of a plant-based diet quickly add up.
A healthy, plant-based diet is one of the most effective disease-fighting lifestyle habits around. Children stand to gain a lifetime of personal health benefits and influence future generations by passing this eating approach down to their own children. The ripple effects of the movement towards plant-based eating are massive - better health for children, adults, and our planet.
Sources
Martínez Steele E, Baraldi LG, Louzada MLDC, et al. Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional studyBMJ Open 2016;6:e009892. doi: 10.1136/bmjopen-2015-009892
Lange SJ, Moore LV, Harris DM, Merlo CL, Lee SH, Demissie Z, Galuska DA. Percentage of Adolescents Meeting Federal Fruit and Vegetable Intake Recommendations - Youth Risk Behavior Surveillance System, United States, 2017. MMWR Morb Mortal Wkly Rep. 2021 Jan 22;70(3):69-74. doi: 10.15585/mmwr.mm7003a1.
Divers J, Mayer-Davis EJ, Lawrence JM, et al. Trends in Incidence of Type 1 and Type 2 Diabetes Among Youths — Selected Counties and Indian Reservations, United States, 2002–2015. MMWR Morb Mortal Wkly Rep 2020;69:161–165. DOI: http://dx.doi.org/10.15585/mmwr.mm6906a3
Mohammadi Bourkheili A, Mehrabani S, Esmaeili Dooki M, et al. Effect of cow's-milk-free diet on chronic constipation in children; A randomized clinical trial. Caspian J Intern Med. 2021 Winter;12(1):91-96. doi: 10.22088/cjim.12.1.91. PMID: 33680404..https://pubmed.ncbi.nlm.nih.gov/33680404/
Wood LG, Garg ML, Smart JM, Scott HA, Barker D, Gibson PG. Manipulating antioxidant intake in asthma: a randomized controlled trial. Am J Clin Nutr. 2012 Sep;96(3):534-43. doi: 10.3945/ajcn.111.032623. Epub 2012 Aug 1. PMID: 22854412.
Enos WF, Holmes RH, Beyer J. Coronary disease among United States soldiers killed in action in Korea preliminary report. J Am Med Assoc. 1953;152:1090–1093.
Holman RL, McGill HC, Strong JP, et al. The natural history of atherosclerosis. Am J Pathol. 1958;34:209–235.
McMahan CA, Gidding SS, Malcom GT, et al. Pathobiological determinants of atherosclerosis in youth risk scores are associated with early and advanced atherosclerosis. Pediatrics. 2006;118:1447–1455
Yu Wang, Dana Guglielmo, Jean A Welsh, Consumption of sugars, saturated fat, and sodium among US children from infancy through preschool age, NHANES 2009–2014, The American Journal of Clinical Nutrition, Volume 108, Issue 4, October 2018, Pages 868–877, https://doi.org/10.1093/ajcn/nqy168
Ference BA, Yoo W, Alesh I, et al. Effect of long-term exposure to lower lowdensity lipoprotein cholesterol beginning early in life on the risk of coronary heart disease. A Mendelian randomization analysis. J Am Coll Cardiol. 2012;60:2631–2639
Saturated Fats. American Heart Association. Accessed online at: https://www.heart.org/en/healthy-livi....
Melina V, Craig W, Levin S. Position of the academy of nutrition and dietetics: vegetarian diets. J Acad Nutr Diet. 2016;116:1970–1980.
The post Plant-Based Diet for Kids – The Evidence appeared first on Plant Based on a Budget.
The Evidence Supporting Plant-Based Diets for Kids
As the popularity of plant-based eating grows, conversations about associated health benefits tend to focus on adult health - from reduced risk of diet-related chronic diseases to living longer. At the same time, children also benefit from a healthful, plant-based diet in both similar and unique ways. Rather than racing the clock to slow progression of chronic disease later in life, children can start out ahead when they’re introduced to a wholesome, plant-based diet in childhood.
Most children eat diets high in processed, dairy and other animal foods - also known as the standard American diet. Around 60% of calories come from processed foods, around 25% calories from dairy and less than 6% from whole plant foods (1). By high school, less than one out of ten teenagers eat the recommended amounts of fruits and vegetables (2). Inadequate consumption of fruit, vegetables, whole grains and legumes means most kids are fiber-deficient. This troubling pattern manifests in earlier diagnosis of conditions previously seen almost exclusively in adults, like type two diabetes (3).
Many common childhood diseases improve on a plant-based diet. One example is chronic constipation, which accounts for 1 in every 20 pediatric clinic visits. Two dietary risk factors have been identified as common culprits of the condition: dairy consumption and inadequate fiber intake. Studies have shown that eliminating cow’s milk can be more effective than standard therapy, like stool softeners - even among children who’ve struggled with constipation for months (4). Children that eat a plant-based diet skip the dairy and eat foods high in fiber (also known as plants - since dairy and meat do not contain any fiber). As a result, plant-based kids rarely have chronic constipation and poop like champions! Asthma, another common childhood disease, has also been shown to improve with increasing amounts of fruits and vegetables in the diet(5).
The very same dietary changes that protect against common childhood diseases also protect against the top cause of death in adulthood: cardiovascular disease. While adults experience heart attacks and stroke later on in life, early stages of the disease typically begin in the first few years of life and progress from there (6; 7). Notable studies examining the connection between lifestyle factors in childhood and heart disease later in life, including the Bogalusa Heart Study and PDAY Study, have found that elevated LDL cholesterol levels pose the strongest risk for development of atherosclerosis (8). By the time most children reach grade school, they’re already consuming higher than the recommended levels of saturated fat, which raises their LDL cholesterol and sets the stage for fatty streaks in childhood that progress into symptomatic heart disease decades later (9). Heart disease prevention needs to start in childhood by limiting foods high in saturated fat, which is almost exclusively found in animal foods, like red meat and dairy (10; 11).
Despite how compelling these health benefits and consequences seem, parents still worry about the safety of a plant-based diet for their children. Here’s the bottom line: an intentionally-planned plant-based diet is not only safe, but incredibly nutritious for children at all stages of life. Respected pediatric health and nutrition organizations have endorsed plant-based diets, including the American Academy of Pediatrics and Academy of Nutrition and Dietetics (12). Once parents learn more about appropriate supplementation, like vitamins B-12 and D, and how to prepare meals that cover the important nutritional bases, the advantages of a plant-based diet quickly add up.
A healthy, plant-based diet is one of the most effective disease-fighting lifestyle habits around. Children stand to gain a lifetime of personal health benefits and influence future generations by passing this eating approach down to their own children. The ripple effects of the movement towards plant-based eating are massive - better health for children, adults, and our planet.
Sources
Martínez Steele E, Baraldi LG, Louzada MLDC, et al. Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional studyBMJ Open 2016;6:e009892. doi: 10.1136/bmjopen-2015-009892
Lange SJ, Moore LV, Harris DM, Merlo CL, Lee SH, Demissie Z, Galuska DA. Percentage of Adolescents Meeting Federal Fruit and Vegetable Intake Recommendations - Youth Risk Behavior Surveillance System, United States, 2017. MMWR Morb Mortal Wkly Rep. 2021 Jan 22;70(3):69-74. doi: 10.15585/mmwr.mm7003a1.
Divers J, Mayer-Davis EJ, Lawrence JM, et al. Trends in Incidence of Type 1 and Type 2 Diabetes Among Youths — Selected Counties and Indian Reservations, United States, 2002–2015. MMWR Morb Mortal Wkly Rep 2020;69:161–165. DOI: http://dx.doi.org/10.15585/mmwr.mm6906a3
Mohammadi Bourkheili A, Mehrabani S, Esmaeili Dooki M, et al. Effect of cow's-milk-free diet on chronic constipation in children; A randomized clinical trial. Caspian J Intern Med. 2021 Winter;12(1):91-96. doi: 10.22088/cjim.12.1.91. PMID: 33680404..https://pubmed.ncbi.nlm.nih.gov/33680404/
Wood LG, Garg ML, Smart JM, Scott HA, Barker D, Gibson PG. Manipulating antioxidant intake in asthma: a randomized controlled trial. Am J Clin Nutr. 2012 Sep;96(3):534-43. doi: 10.3945/ajcn.111.032623. Epub 2012 Aug 1. PMID: 22854412.
Enos WF, Holmes RH, Beyer J. Coronary disease among United States soldiers killed in action in Korea preliminary report. J Am Med Assoc. 1953;152:1090–1093.
Holman RL, McGill HC, Strong JP, et al. The natural history of atherosclerosis. Am J Pathol. 1958;34:209–235.
McMahan CA, Gidding SS, Malcom GT, et al. Pathobiological determinants of atherosclerosis in youth risk scores are associated with early and advanced atherosclerosis. Pediatrics. 2006;118:1447–1455
Yu Wang, Dana Guglielmo, Jean A Welsh, Consumption of sugars, saturated fat, and sodium among US children from infancy through preschool age, NHANES 2009–2014, The American Journal of Clinical Nutrition, Volume 108, Issue 4, October 2018, Pages 868–877, https://doi.org/10.1093/ajcn/nqy168
Ference BA, Yoo W, Alesh I, et al. Effect of long-term exposure to lower lowdensity lipoprotein cholesterol beginning early in life on the risk of coronary heart disease. A Mendelian randomization analysis. J Am Coll Cardiol. 2012;60:2631–2639
Saturated Fats. American Heart Association. Accessed online at: https://www.heart.org/en/healthy-livi....
Melina V, Craig W, Levin S. Position of the academy of nutrition and dietetics: vegetarian diets. J Acad Nutr Diet. 2016;116:1970–1980.
The post The Evidence Supporting Plant-Based Diets for Kids appeared first on Plant Based on a Budget.
August 9, 2021
Creamy Tomatillo Avocado Salsa Verde
There's no better way to enjoy tacos, burritos, fajitas, or enchiladas than with creamy and flavorful salsa. Unlike most creamy salsas, this recipe is made dairy-free by using avocado instead of sour cream.
What is Salsa Verde?
It simply translates as "green sauce". Unlike the usual red tomato version called Salsa Roja or Salsa Cruda that are usually made of red tomatoes and chili peppers, this dish gets its distinctive bright green color from tomatillos. Tomatillos, despite the term implying that they are little tomatoes, are actually full-grown fruits that retain their green hue even when they ripen. Their flesh also remains firm even after maturing. Both types of salsas are delicious and we enjoy them both equally.
How is it different from Guacamole Salsa?
Creamy Tomatillo Avocado Salsa Verde and Guacamole Salsa are both avocado-infused dips. Both use spices like cilantro and cumin among other things. However, while Guacamole uses avocado as its main ingredient, this recipe makes use of it to make the tomatillo salsa creamy. Also, guacamole uses mostly fresh uncooked ingredients that are blended together. The tomatillos, poblano pepper, onion, and garlic in this recipe are roasted first to get that smoky flavor. These two aren't in competition for me because they're both yummy and customizable, and you can change the ingredients to suit your preferences or pantry availability.
What makes the creamy tomatillo avocado salsa verde?
Avocado - though some claim that the darker the skin, the riper, I still prefer to go by feel. Press the fruit gently and it should have a firm yet tender yield. Don't get them if they are too firm or mushy.
Tomatillo - since they stay green, the best indicator for ripe tomatillos is in their husk. They dry out and split open once the fruit inside ripens. The husks should be4 easy to remove.
Poblano - have a mild spiciness that mellows down and sweetens when roasted. If you prefer your salsa with extra heat, you may add jalapenos. You can roast them along with the other veggies or add them raw.
Cilantro and coriander - adds a fresh and citrusy tone to the salsa.
Cumin- adds a warm and earthy flavor to our dish.
Onion
Garlic
Salt
Tools to prepare
We will be needing a broiler, food processor, or blender, baking sheet, sharp knife. Line your baking sheet with aluminum foil to be used in roasting the tomatillo, poblano, onion, and garlic. Using a sharp knife, cut the avocado in half, remove the pit, and chop.
How to make Tomatillo Avocado Salsa Verde?
This tomatillo avocado salsa verde is simple to prepare and cost-effective, as it only requires one avocado. Avocados are pricey, as you may know, especially when they are out of season. We want to make sure that we can make this whenever our taste buds crave salsa verde. The pourable consistency, which falls somewhere between guacamole and salsa, appeals to me greatly. Here are 3 easy steps:
The first step is to roast our veggies. Put the tomatillo, poblano, onion, and garlic on a lined baking sheet. Spray vegetable oil and sprinkle cumin and coriander.
Place this into the broiler approximately 6 inches above the fire for about 4-5 minutes or until bubbling. Take it out then flip them over for another 4 minutes. Vegetables should have brown (charred) grill marks and be tender when pierced.
Combine the broiled veggies into the food processor or blender along with the coriander and avocado and blend until smooth.
Why do we have to roast the tomatillo and poblano?
The charred smokiness of the ingredients contributes to the depth of flavor in this salsa recipe! However, we must be careful not to burn them as it may create a bitter taste which may likely ruin the flavor. When you burn a piece of food, the proteins and sugars within it are allowed to go beyond the point of caramelization and into a fully blackened, carbonized state. To char means to "slightly burn" the outside. The surface of food improves flavor, burning it all the way through degrades it.
How to store leftover salsa?
When stored, the creamy tomatillo avocado salsa verde lasts longer than conventional guacamole. The tomatillos' acidity keeps the avocado nice and fresh. As a result, avocado takes a long time to oxidize, making it excellent for storage in the refrigerator. You may eat this homemade salsa for the rest of the week!
Tips:
On tomatillos, there is a sticky residue. Before slicing and adding them to the salsa, make sure to rinse them under warm water to remove any residue.
Remove the skins from the roasted poblano before combining them with the rest of the ingredients. Use a covered bowl or plastic bag to trap the steam. The skins should now be easy to remove.
If you’re not a fan of spicy food, roasting the peppers or poblano would less give you spiciness while maintaining their bite. Also, removing the seeds of the peppers would lessen the heat it brings to the dish.
Make a seal with a piece of plastic wrap to prevent air from getting into the dip. I would suggest lightly press the plastic wrap into the tomatillo avocado salsa verde before covering the bowl or dish with its lid.
What to serve with creamy tomatillo avocado salsa verde?
As previously said, this salsa verde has numerous benefits and is an excellent complement to any grilled chicken or fish. However, I believe you'll enjoy it in these recipes. I've included some serving ideas below, but truly, this goes with anything. Before you run out of ways to eat it, you'll run out of roasted tomatillo avocado salsa verde.
Bite-Size Taco Boats - An edible bowl-less dish with black beans filling. You can actually put anything you like for the filling. Tomatillo avocado salsa verde will be the perfect dip for this.
Tofu Tacos -A nutritious lunch or dinner option. Tofu is a complete protein that may be used in a variety of recipes. One of my favorite ingredients. Try this with our salsa verde.
Butternut Squash Burrito - With a hint of butternut sweetness, these burritos are hearty and delicious.
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Creamy Tomatillo Avocado Salsa Verde (No Ratings Yet)Loading... Author: ReaderRecipes Prep Time: 5 Cook Time: 8 Total Time: 13 minutes Category: Side, Toppings Method: Mixing Cuisine: American Diet: Vegan [image error] Print Recipe [image error] Pin Recipe Description This Creamy Tomatillos Avocado Salsa Verde is an all-time fave that instantly elevates all your Mexican favorites.
Ingredients1 pound of fresh tomatillos, husked and washed
1 large poblano, halved and seeded
1/2 of a medium onion, thickly sliced
2 garlic cloves
Vegetable oil spray
1 teaspoon of cumin
1/2 teaspoon of coriander
A handful of cilantro (optional)
1 large avocado, pitted and peeled (optional)
1/3 teaspoon of salt, or more to taste
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August 4, 2021
Oil-Free Chickpea Salad
From Plant-Based on a Budget: This vegan chickpea 'tuna' salad requires just a handful of ingredients and pantry staple seasonings for a flavorful, 5-minute, oil-free mashed chickpea salad. At less than $1 per serving, this vegan chickpea salad is budget-friendly, non-processed, and a highly nutritious addition to your meal rotation!
5-minute, Oil-Free Smashed Vegan Chickpea Salad
Here at Plant-based on a budget, we love legumes like chickpeas. They're super budget-friendly, packed with nutrients (and protein!), and amazingly versatile. We've already shared recipes for classic creamy hummus, mixed bean salad, baked falafels, chickpea stuffed sweet potato boats, and even Chocolate chickpea bark. Now it's the turn of this simple oil-free vegan chickpea salad!
Mashed chickpea salad not only takes just minutes to prepare, but it's also a great vegan alternative, often used as a vegan chickpea 'tuna' salad or even egg salad. While there are tons of different versions of this simple mashed chickpea salad out there, this one has to be one of our favorites. It packs in all the flavor and nutrients but is 100% oil-free for a lighter overall meal!
While it doesn't taste exactly like tuna, the texture and mouthfeel and overall 'vibes' are enough to keep those cravings at bay. Best of all, let's not forget that a single portion of this oil-free vegan chickpea tuna salad recipe costs below $.75 to make! Thus, making it excellent for anyone plant-based on a budget!
More so, since It's so quick– it's an excellent 'last-minute' option for busy people to whip up at a moments' notice for a fast, nutrient-dense meal. Once prepared, serve this oil-free vegan chickpea tuna salad alone, with crudites, as a wrap, or even sandwich.
Did we mention that this chickpea mash is also super meal-prep friendly? So you can prepare the dishes days in advance and store in the fridge. Possibly alongside other favorites like this pesto tofu sandwich, coconut bacon wrap, or easy vegan mushroom sandwich.
Looking for more simple summery salad inspiration? You might enjoy this summer pasta salad, pearl couscous salad, pita Panzanella salad, easy larb salad, or vegan Caprese salad!
The Ingredients and Substitutes
There are only a handful of ingredients and several pantry staples needed for this vegan chickpea salad, including:
Chickpeas: You'll need 2 (15oz) cans of chickpeas, drained and rinsed. If you use home-cooked chickpeas, you'll need 250g/1 ½ cup (so 125g/3/4 cup dried, pre-cooking). If using canned chickpeas, remember to save the liquid to whip up aquafaba treats.
Vegetables: This salad uses a combination of diced red bell pepper (orange/yellow would also work), a large tomato, and celery.
Dill Pickle: You can use finely diced dill pickle or some pickle relish.
Mustard: I recommend using good quality mustard, like Dijon. Though any will work- even whole grain.
Seasonings: This garbanzo bean salad uses a combination of garlic powder, onion powder, paprika, and salt & pepper. Note that if you have fresh garlic, feel free to use it!
Optional Add-ins and Variations:
Tangy flavor: To add some tang to the smashed chickpea salad, you could use fresh lemon juice, apple cider vinegar, or even a little of the dill pickle juice.
Vegan mayonnaise: If you're not bothered about making this recipe oil-free, then you can, of course, add in a little vegan mayo – in fact, we've already shared a vegan tuna salad with mayo – so check that out! Alternatively, you could use vegan Greek yogurt.
Scallions: Green onions work well as a garnish and to boost flavor in this vegan chickpea salad. I also like that they're neutral – though you could add finely diced red onion/sweet onion instead if preferred.
Herbs: aside from scallions, parsley and/or dill are both optional for this chickpea mash.
Other vegetables: There are several options you have for adding extra veggies to this smashed chickpea salad. My favorites are finely diced cucumber or avocado (the avocado could also be mashed and used as a binder). Olives would also work well for an extra salty, tangy element.
Spice: To add an element of spice, I recommend a dash of cayenne powder or a pinch of red pepper flakes. Alternatively, a drizzle of hot sauce could work.
Nori: To add an element of 'sea' flavor and really make this more 'tuna' like, nori is an excellent addition to the salad. You can use a pre-prepared nori seasoning, which is already finely chopped and often contains additional ingredients like sesame seeds. Alternatively, use nori sheets, finely shredded or crushed, or dulse powder. While not super budget-friendly, a little goes a long way for this oil-free vegan chickpea tuna salad.
How to Make Oil-Free Vegan Chickpea 'Tuna' Salad?
Keep scrolling to the recipe card for the complete list of ingredients and recipe instructions!
First, prepare the vegetables by rinsing and then finely dicing them.
In a medium serving bowl, add the chickpeas and use a fork or a potato masher to mash them until fairly smooth, with some chunks remaining (about ¾-way mashed).(If you want more chunks, I recommend saving some chickpeas to one side, mashing the remainder, then mixing the whole chickpeas back into the mashed portion.)
Then, add the chopped vegetables and all the remaining ingredients to the bowl and mix until thoroughly combined. Give the mixture a taste and adjust any of the ingredients to personal preference (extra seasonings, more dill pickle, any extra veggies, etc.)
How to Serve Mashed Chickpea Salad?
You can enjoy this vegan chickpea salad as an appetizer, side, or part of a larger meal, including:
Spread over bagels, pita, crackers, and/or bread (chickpea sandwiches)
Add to wraps with extra salad veggies (as we've done with these BBQ chickpea wraps, or make into lettuce wraps
Likewise, scoop it up with crackers, chips, or crudités
Enjoy over a bed of salad (use the leafy greens of your choice)
Enjoy alone, served with lemon wedges
Use to stuff avocado 'boats' for a simple lunch
If you decide to make a vegan chickpea tuna salad sandwich, it's also light enough to pair with a soup-like zucchini basil soup or tomato basil soup.
How to Make-Ahead and Store?
This oil-free vegan chickpea tuna salad is easy to prepare in advance and make into sandwiches/wraps to store in the refrigerator for several days.
Once prepared, any leftover smashed chickpea salad can be stored in the refrigerator in an airtight container for between 4-5 days.
Top Recipe Tips and FAQs
Adjust the texture: As this recipe mimics regular tuna salad, the texture of the chickpeas should be relatively smooth and well-mashed. However, if you prefer things with a little more bite (like us), you can leave it less smashed or even just smash a small portion of the beans. It's up to you!
To save time, use a food processor: Simply add the chickpeas to your processor and pulse until mashed to the desired consistency, then add the remaining ingredients and pulse to combine.
Allow it to marinate: While you can technically enjoy this vegan chickpea tuna salad immediately, I recommend allowing it to sit and for the flavors to meld for at least 30 minutes (if not overnight). This is definitely a dish that tastes even better the second day!
To use dried chickpeas: Make sure to soak them overnight, then drain and rinse. Add to a large pot of boiling water and simmer for 45-60 minutes, or until tender.
More Vegan Chickpea Recipes You'll Love
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Chocolate Peanut Butter Chickpea Pancakes
Chickpea Veggie Pancakes
Lentil Chickpea Salad with Tahini Dressing
Chickpea Tandoori with Risotto
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Chickpea Bread Stew
Mediterranean Lentil Chickpea Salad
Chickpea Potato Tacos
Photos by Alfonso Revilla
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Oil-Free Chickpea Salad (1 votes, average: 5.00 out of 5)Loading... 5 from 1 reviews Author: Terrence Paschal Prep Time: 15 minutes Total Time: 15 minutes Yield: 4 to 6 servings Category: Lunch, Dinner Method: Mixing Cuisine: American Diet: Vegan [image error] Print Recipe [image error] Pin Recipe Description Mashed chickpea salad only takes just minutes to prepare and is so delicious! Plus, this one is completely oil-free making it perfect for a lighter meal.
Ingredients 2 (15-ounce) cans of garbanzo beans, drained and rinsed1 medium red bell pepper, diced1 large tomato, diced2 ribs of celery, diced1 dill pickle, diced1/2 teaspoon of garlic powder1/2 teaspoon of onion powder1/2 teaspoon of salt1 teaspoon of paprika1/2 teaspoon of salt1 tablespoon of mustard Instructions In a medium bowl, mash the garbanzo beans with a fork or potato masher until the beans are smooth.Add all other ingredients and mix in until thoroughly combined. Equipment
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Basil Salad Dressing
Creamy 5-minute Lemon Basil Pesto Salad Dressing
If you’re looking for a budget-friendly take on a creamy basil pesto salad dressing, you’ve found it. By substituting expensive pine nuts for a low-budget alternative, this pesto-inspired basil salad dressing packs in heaps of flavor but at a far lower cost. In fact, this basil pesto salad dressing is primarily made up of pantry ingredients (also like this avocado green goddess dressing and simple lemon dressing), for an addictive dressing that is ready in minutes. If you're anything like us, you’ll want to pour it over everything!
Whereas classic basil pesto combines basil, pine nuts, olive oil, lemon, and garlic, this basil vinaigrette uses peanuts. It may sound odd, but for anyone on a budget – this is an ingredient swap to get behind! So don't knock it till you've tried it! (of course, if you have some pine nuts knocking about a kitchen cupboard somewhere, then feel free to use them! We’ve also included subs for those with peanut allergies).
The combination of fresh basil, bright lemon, and rich/creamy nuttiness makes for a creamy basil vinaigrette/dressing that any pesto lover will appreciate. Plus, it’s also surprisingly versatile – keep reading for several variations! Drizzle it over salads, in wraps, over potatoes, and more!
Looking for more ways to use up your basil crop? Why not try this creamy zucchini basil soup, lemon basil tofu, tomato basil pasta, or Thai? Also, help keep your basil fresher for longer by learning how to store it properly!
The Ingredients and Substitutes
Prepare this basil pesto dressing with just 4 ingredients plus salt, pepper, and water!
Basil: Use fresh basil without wilted leaves for the best flavor and color.
Olive oil: Use a high-quality light and fruity extra virgin olive oil for the best flavor. However, technically, you can use other oils like grapeseed, avocado, or even vegetable oil.
Water: needed to achieve the correct dressing consistency.
Peanuts: Use raw, unsalted peanuts for the lowest budget version of this dressing. Walnuts may also work, but obviously, the flavor (and price) will differ. For a nut-free option, you could use sunflower seeds or the traditional pesto choice of pine nuts (which are technically a seed), though these aren’t exactly the most budget-friendly ingredient. To make them go further, you could use a combination of peanuts and pine nuts.
Lemon: Make sure to use fresh lemon juice for the freshest results (and reduce waste by zesting the lemon first and saving the zest in the freezer until needed). For a basil vinaigrette with actual vinegar, you could use white wine vinegar- adjust the amount accordingly- but we prefer lemon juice (and it’s more cost-effective!)
Salt & Pepper: All you need is a pinch, adjusted to personal taste.
Red pepper flakes: Adjust the amount to taste or omit entirely for a mild basil dressing.
Optional Add-ins and Variations:
Garlic: Feel free to add some minced garlic. I recommend using one clove and increasing to personal taste.
Nutritional yeast: You can add some nutritional yeast to this vegan pesto salad dressing in place of parmesan (which is in many dairy pesto salad dressing recipes).
Avocado: For creamier, richer, lemon basil salad dressing, add ½-1 avocado to the dressing.
Pesto: To further the depth of flavor in this lemon basil salad dressing, you can add around 1tbsp any vegan green pesto to the dressing (like this avocado, walnut, kale, or sunflower seed pesto). Adjust the seasonings accordingly.
How to Make Creamy Basil Pesto Salad Dressing?
This basil salad dressing recipe couldn’t be simpler if it tried. In fact, the entire recipe takes just one step!
Place all the ingredients in a blender or food processor and blend until smooth!
Make sure to taste the lemon basil dressing after blending and adjusting any ingredients to personal taste.
Keep scrolling to the recipe card for the complete list of ingredients and recipe instructions!
How to Serve Lemon Basil Salad Dressing?
Unsurprisingly, this basil salad dressing is perfect for serving over all sorts of salads, particularly those with Italian and Mediterranean flavors that pair well with pesto, including:
Tomatoes
Cucumber
Olives
Bell peppers
Zucchini (and summer squash)
Asparagus
Cheese: dairy-free options like feta, halloumi, and mozzarella work particularly well with this basil pesto dressing.
Peas/Snap peas
Brussel sprouts
Leafy greens: spinach, arugula, kale, lettuce, etc.
Legumes: white beans, chickpeas, black beans, etc.
For example, Caprese salad, herby orzo salad, pearl couscous salad, pita Panzanella salad, or even vegan calabacitas, etc.
However, you can also use the lemon basil salad dressing as:
A sauce for potato salad and pasta salads (like this summer pasta or pasta salad)
A dipping sauce for crudites
Drizzle the basil peanut sauce over grain bowls with rice, farro, quinoa, couscous, etc. Like this green veggie quinoa bowl or rainbow veggie bowl.
Spread a little in sandwiches (like this pesto tofu sandwich or vegan mushroom sandwich), salad wraps, or grilled cheese
Drizzle over pizza – particularly ones with leafy greens on top (like arugula)
Drizzle the creamy basil dressing over lettuce wraps – like these Southwestern lettuce wraps.
Spoon over baked potatoes or smashed potatoes
Serve alongside tofu skewers as a dipping sauce.
Let us know in the comments what your favorite way to enjoy this basil pesto salad dressing is!
How to Make-Ahead and Store?
Store the prepared peanut basil salad dressing in an airtight container in the fridge for between 3-4 days, giving it a shake between uses.
Though we haven’t tried, you may also be able to freeze this dressing. To do so, transfer it to an ice-cube tray, cover it with plastic wrap (to avoid discoloration), and freeze until solid. Then transfer to a freezer-safe bag and store for between 2-3 months. You can then thaw (in the fridge on in 10-second spurts in a microwave) as much as you need each time.
The basil pesto dressing may discolor slightly but should still taste fine.
Top Recipe Tips and FAQs
Adjust the texture: Since this basil salad dressing contains peanuts, it's naturally slightly chunky. If you want a smoother sauce, you’ll need to process it for longer. Alternatively, to help get a smoother lemon basil dressing, you can soak the peanuts in cold water for around 7-8 hrs. (overnight works best). As a bonus, soaking the peanuts can also neutralize the phytic acid and enzyme inhibitors making them easier to digest, cause less bloating, and even increase your vitamin and mineral absorption.
Experiment with the herbs: This sounds a bit odd to write on a basil pesto vinaigrette recipe, but you can experiment with substituting the basil for other herbs/greens like cilantro, mint, or even arugula, etc.
If you can’t get fresh basil: Then you can still make a ‘cheat’ version of this pesto salad dressing by replacing the basil with any store-bought basil pesto.
Can I make a creamy basil dressing that is nut and seed-free? You may be able to make a version of this dressing using cooked white beans in place of the peanuts, which are neutral in flavor AND low budget (yay!). However, we haven’t tried – so can’t guarantee results.
More Vegan Dressing Recipes You'll Love
Cilantro Tahini Dressing
Easy Peanut Dressing
Lemon Poppyseed Dressing
Tangy Tahini Dressing
Japanese Carrot-Ginger Dressing
Cilantro Green Chili Dressing
Blackberry Vinaigrette
Photos by Alfonso Revilla
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Basil Salad Dressing (1 votes, average: 5.00 out of 5)Loading... 5 from 1 reviews Author: Jake Prep Time: 5 minutes Total Time: 5 minutes Yield: 1 jar Category: Dressing Method: Blender Cuisine: American Diet: Vegan [image error] Print Recipe [image error] Pin Recipe Description If you’re looking for a budget-friendly take on a creamy basil pesto salad dressing, you’ve found it! By substituting expensive pine nuts for a low-budget alternative, this pesto-inspired basil salad dressing packs in heaps of flavor at a very cheap price!
Ingredients 3 cups of basil leaves3/4 cup of water1/2 cup of extra virgin olive oil1 cup of peanutsJuice of 1/2 of a small lemonPinch of salt, pepper, Red chili flakes, to taste (optional) Instructions Put all the ingredients into a blender or food processor and blend until smooth. Equipment
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August 2, 2021
Watermelon Cooler
A fruity splendor in a chilled tall glass! This quick and easy watermelon cooler combines the tropical flavor of watermelons, the tanginess of lemon juice, and the cool, refreshing taste of cucumbers in one sip. Who wouldn't want to cool down with a glassful of all this goodness, right? I love how hydrating and invigorating this drink is. Do you know that watermelons are 92% water? So that means that you are giving your body what it needs on a hot day but in a more delicious way! If you are more of a juice person, you can check my Cucumber Watermelon Lemonade, which is also amazing!
Ingredients Used when making Watermelon Cooler
Watermelon - I used half of a personal watermelon for this recipe to make 3-4 servings.
Cucumber - I used half only. If you will not use the other half for more of this goody, try making some Marinated Cucumber Salad with it. It's a delicious cold salad perfect for warm weather.
Ice - these summer essentials are just made for this cooler!
Lemon juice - you can also use lime juice, or any other citric juices you may have.
That's all there is to it! This is a sugar-free cooler because the watermelon is sweet enough as it is.
What Type of Watermelon to Use?
Personal watermelons are genetically made to be smaller in size compare to normal watermelons. I opted to use this because of several reasons. Storing it in the fridge is so much easier and space-saving too! Also, I find it easier to slice because the size is more manageable for me. Plus, it is designed to be seedless do which is lessens my prep time even further. You may come across those with seeds, but they are thin and soft, I don't bother removing them. But other than the size, its characteristics are the same as a normal one, the flesh is a stunning ruby red, with a tender-crisp texture, and is super juicy and sweet. However, feel free to use other varieties of watermelon that are easier for you to find.
Health Benefits
Aside from its hydrating factor, watermelons are also high in nutrients and vitamins and have a very low-calorie content. This makes it a great fruit to help you manage your diet and help keep you feel full. It improves digestion and heart health, as well as makes our skin and hair so much healthier. Do you know that it is also a great restorative fruit because it contains Citrulline, an amino acid that reduces muscle soreness and improves the body's endurance? And this drink also contains lemons which is a great source of vitamin C and cucumber which is a great source of antioxidants. A power drink that checks all the tick boxes of a great beverage- delicious, healthy, and cooling!
How to Make a Watermelon Cooler
It cannot be simpler than this! Once you have all the ingredients ready, all you need is to place them all on a blender and blend on high until the consistency is smooth.
If you are using a regular blender versus a high-powered one, always make sure to place the fruits first before the ice, this will ensure that the ice does not get stuck on the blades as soon as you press the button. Also, make sure that you use small ice cubes, if you do not have a small ice cube tray, you can just break them into smaller pieces.
You can opt to leave the cucumber peel, but you can also peel it. Leaving it on will give your cooler an earthier taste, plus it adds more color and texture while infusing more nutrients.
Variations and Add ons
This frozen treat is great as it is, but you can modify or add ingredients as you please. Here are some suggestions for you:
If you want a smoother drink, skip the ice. Blend ingredients and strain, then pour over ice instead.
If you want it to be richer and more concentrated, freeze the watermelons to omit the ice entirely.
If you like to make it creamier and smoothie-like, you can add dairy-free milk, vegan yogurt, or vanilla ice cream.
For an all-adult affair, add some vodka or tequila to the mix to make it into a fancy fruity cocktail! If you want to make it liquor and alcohol-free but still bubbly, you can add some sparkling water or juice for some nice watermelon cooler mocktails.
You can also add some berries and fruits to amp up the flavor! Watermelon pairs well with mangoes, strawberries, and coconut. If you have frozen bananas stored in your fridge, this is an ideal time to use them.
I added some mint leaves with my watermelon cooler to give it an even more refreshing menthol flavor. However, you can also use basil leaves for a hint of peppery and savory flavors.
To boost the fiber content of the drink, you can also add some chia seeds, this will also make the consistency of the drink thicker.
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Watermelon Coolers (No Ratings Yet)Loading... Author: ReaderRecipes Prep Time: 5 minutes Cook Time: 5 minutes Total Time: 10 minutes Category: Drinks Cuisine: American Diet: Vegan [image error] Print Recipe [image error] Pin Recipe Description This Watermelon Cooler is the quintessential summer thirst quencher! A cool and refreshing beverage that is done in a jiffy and requires 4 basic ingredients only. Who needs those fancy, designer drinks, when you can make this awesome drink at home with so much less?
Ingredients 1/2 of personal watermelon (about 3 to 4 cups) 1/2 of a cucumber 2 cups of ice Juice of 1 small lemon InstructionsAdd all the ingredients and blend until smooth.
Equipment
Buy Now → (function(){ window.addEventListener( 'message', function( event ){ if ( 'https://nutrifox.com' !== event.origin || typeof event.data !== 'string' ) { return; } var payload = JSON.parse( event.data ); switch ( payload.event ) { case 'setHeight': var iframe = document.getElementById( 'nutrifox-label-' + payload.recipeId ); iframe.style.height = payload.height + 'px'; break; } } );}()) Keywords: Watermelon Coolers, Watermelon Slushy, Watermelon cooler drink, summer fruit cooler, fruit coolers
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