foodforfutureme

[foodforfutureme]

@positiveseed

[foodforfutureme]

[foodforfutureme]

Easy potato leek soup recipe

[foodforfutureme]

Plant based on a budget

Let me start by saying, I recognize my privelege in being able to afford fresh fruits and vegetables and I’m incredibly grateful for that.

But all the time I hear people say, “oh I could never be vegan because it’s too expensive” and that’s just not true!!!

Sure, if you’re buying smoothies everyday and loading up on every supplement the internet has to offer (guilty) then yes, it can be pricey. But it certainly doesn’t have to be.

Here are some tips for how to eat a plant based diet when you’re a financially strained college student like me:

1. Don’t eat out. Sorry, I know this is super lame but seriously, a lot of vegan restaraunts are ridiculously overpriced. I’ve spent $16 on a bowl of raw zucchini noodles with some tomato sauce on top and I hated myself for it. Skip the juice bar and make yourself a smoothie at home, you’ll be a lot better off.

2. Shop seasonal. A lot of the time, whatever fruits and veggies that are in season will be on sale at the grocery store, so they’ll be cheaper. Buy apples in the fall, strawberries in the summer, etc etc. And better yet…

3. Shop the farmers market. Sometimes farmers markets can be more expensive, but a lot of the time they’re much cheaper!! Farmers will usually have an over abundance of certain produce during certain times of the year, so it’ll be hella cheap. Like I can go and get 4 cucumbers for a dollar during the summer time and it’s literally the best thing ever.

4. Eat rice and beans. Rice and beans are incredibly inexpensive. They also make for the perfect meal because they’re complimentary proteins, meaning when eaten together, they provide you with all 9 essential amino acids!! Rice and beans also happen to be the perfect combination of protein, carbohydrate, and fat so make these two your go to cheap plant based meal.

5. Buy in bulk. Costco has really stepped up their organic food game these past few years and I’m super proud of them. You can get chia, hemp seeds, hummus, Mary’s crackers, whole wheat bread, and tons of organic produce a lot cheaper than at the grocery store. Costco trips are literally the highlight of my weekend I love it.

6. Try frozen fruit and veggies. Did you know frozen produce is just as, if not, more nutritious than fresh produce?? Frozen produce is picked when it’s ripe, meaning when it has the highest number of nutrients. It is then immediately frozen in a way that preserves these nutrients…as oppose to most produce at the grocery store which is picked before it’s ripe so that it doesn’t spoil by the time it gets to the store.

7. Shop on amazon. Ok let me just say, you do not need spirulina and maca and cacao and matcha to be healthy. They are a great addition to a healthy diet, but consuming superfoods and supplements is not necessary to be healthy on a plant based diet. With that being said, it’s fun to explore functional foods like chlorella and chaga, and the best place to buy them is definitely on amazon!! Actually, nearly everything is cheaper online than in a store, so if you’re looking for something shelf stable or kind of obscure, I would definitely say go to the internet first.

If anyone else has any tips on eating plant based on a budget, please share!! I think the best thing to remember is stick to the classics like grains, beans, oatmeal, and bananas and don’t worry so much about goji berries and dragon fruit and such. You can still be perfectly healthy on a plant based diet without superfoods galore :)

Insta: kellyeatskale

[foodforfutureme]

To make it: - Cook quinoa according to package instructions. - Rinse 1 can of chickpeas and mix with 1 tbs of soy sauce, 1 tsp paprika powder and bake at 200C/400F for 25-30 minutes. - Prepare tofu as demonstrated in my story highlight 'tofu'. - Wash, cut (and steam) vegetables of choice. - Wash and cut kale and massage with 1 tbs of tahini, lemon juice and salt. - Assemble everything in a bowl and drizzle with tahini and hemp seeds!

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INGREDIENTS

¼ cup extra virgin olive oil

1 medium yellow or white onion, chopped

2 carrots, peeled and chopped

4 garlic cloves, pressed or minced

2 teaspoons ground cumin

1 teaspoon curry powder

½ teaspoon dried thyme

1 large can (28 ounces) diced tomatoes, lightly drained

1 cup brown or green lentils, picked over and rinsed

4 cups vegetable broth

2 cups water

1 teaspoon salt, more to taste

Pinch of red pepper flakes

Freshly ground black pepper, to taste

1 cup chopped fresh collard greens or kale, tough ribs removed

1 to 2 tablespoons lemon juice (½ to 1 medium lemon), to taste

INSTRUCTIONS

Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup.

Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.

Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.

Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.

Transfer 2 cups of the soup to a blender. Securely fasten the lid, protect your hand from steam with a tea towel placed over the lid, and purée the soup until smooth. Pour the puréed soup back into the pot. (Or, use an immersion blender to blend a portion of the soup.)

Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. For spicier soup, add another pinch or two of red pepper flakes.

Serve while hot. Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months (just defrost before serving).

[foodforfutureme]

INGREDIENTS

Brown rice

1 cup brown rice, rinsed (short grain/arborio or long grain/basmati recommended)

¼ teaspoon salt

Lime marinated kale

1 bunch curly kale, ribs removed and chopped into small, bite-sized pieces

¼ cup lime juice

2 tablespoons olive oil

½ jalapeño, seeded and finely chopped

½ teaspoon cumin

¼ teaspoon salt

Avocado salsa verde

1 avocado, pitted and sliced into big chunks

½ cup mild salsa verde (any good green salsa will do)

½ cup fresh cilantro leaves (a few stems are ok)

2 tablespoons lime juice

Seasoned black beans

2 cans black beans, rinsed and drained (or 4 cups cooked black beans)

1 shallot, finely chopped (or ⅓ cup chopped red onion)

3 cloves garlic, pressed or minced

¼ teaspoon chili powder

¼ teaspoon cayenne pepper (optional)

Garnish

Cherry tomatoes, sliced into thin rounds

Hot sauce (optional)

INSTRUCTIONS

Cook the rice: Bring a big pot of water to a boil, dump in rinsed brown rice and boil, uncovered, for 30 minutes. Turn off the heat, drain the rice and return it to the pot. Cover and let the rice steam in the pot for 10 minutes, then fluff the rice with a fork and season with ¼ teaspoon salt, or more to taste.

Make the kale salad: Whisk together the lime juice, olive oil, chopped jalapeño, cumin and salt. Toss the chopped kale with the lime marinade in a mixing bowl.

Make the avocado salsa verde: In a food processor or blender, combine the avocado chunks, salsa verde, cilantro and lime juice and blend well.

Warm the beans: In a saucepan, warm 1 tablespoon olive oil over medium-low heat. Sauté the shallot and garlic until fragrant, then add the beans, chili powder and cayenne pepper. Cook until the beans are warmed through and softened, stirring often, about 5 to 7 minutes. If the beans seem dry at any point, mix in a little splash of water.

To serve, spoon generous portions of rice, beans and kale salad into a bowl along with a couple spoonfuls of avocado salsa verde. Garnish with chopped cherry tomatoes.

[foodforfutureme]

INGREDIENTS

2 red bell peppers

1 red onion

4 large cloves garlic

1/2 cup cashews (soaked overnight)

1 cup plain unsweetened almond milk

1 tbsp arrowroot powder (or cornstarch)

2 tbsp nutritional yeast

1 tbsp tomato paste

1/2 tsp sea salt (or to taste)

Black pepper to taste

1-2 tbsp olive oil (can omit if oil-free)

INSTRUCTIONS

Preheat the oven to 350 degrees Fahrenheit.

Peel the garlic, and chop the onion and bell peppers into large chunks.

Roast on a silicone baking mat or parchment paper for 30 minutes.

While the veggies are cooking, cook about 12 ounces of your pasta of choice.

When the veggies are done, add to a blender or food processor with the drained cashews and all remaining ingredients aside from arrowroot and nutritional yeast and process until completely smooth.

Transfer to a large skillet and whisk in the arrowroot powder and nutritional yeast until smooth.

Stir in the pasta, and top with more salt & pepper if desired.

[foodforfutureme]

INGREDIENTS

1 banana (fresh or frozen)

1 cup frozen mango

1 cup coconut milk

1/2 tsp ground turmeric

1 small thumb ginger

1/4 tsp cinnamon

dash black pepper

optional: 1 date for extra sweetness

INSTRUCTIONS

Add all ingredients to a high speed blender and process until smooth.

Pour into glasses and enjoy!

[foodforfutureme]

INGREDIENTS

1.5 cups red lentils

1 can coconut milk

3 cups vegetable broth

1 chopped red bell pepper

1 yellow onion

3 cloves of garlic

juice from 1 lemon

1 cup baby spinach

2 large carrots

1 tsp turmeric

2 1/4 tsp curry powder

1 tsp cumin

1/2 tsp ginger

salt & pepper to taste

1/4 tsp cayenne (optional

INSTRUCTIONS

Mince garlic and chop onion.

Sauté in a large pan with a splash of veggie broth until translucent.

Add remaining ingredients (aside from spinach) and bring to a boil.

Cover and let simmer for 20 minutes or until it is your desired consistency.

Add spinach during the final few minutes of cooking to let it wilt.

Taste, and adjust seasonings as desired.

Serve hot over rice, steamed potatoes, or enjoy as is.

[foodforfutureme]

⁣⁣ 1 large onion, diced⁣⁣ 6 carrots, peeled and sliced⁣⁣ 4 stalks celery, chopped⁣⁣ 4 cloves garlic, minced⁣⁣ 4 small sweet potatoes, peeled and chopped⁣⁣ 2 cups lentils⁣⁣ 1 28 oz can diced tomatoes ⁣⁣ 6 cups of low sodium vegetable broth⁣⁣ 1 bay leaf⁣⁣ 1/4 cup fresh parsley, chopped⁣⁣ 1 1/2 tsp dried thyme⁣⁣ 1 1/2 tsp dried rosemary⁣⁣ Pinch or two crushed red pepper⁣⁣ 2-3 cups kale, chopped⁣⁣ S/P to taste⁣⁣ ⁣⁣ Sauté onion until turning translucent. Add carrots, celery, and garlic and sauté about 5-8 minutes more. Add sweet potatoes, lentils, tomatoes, vegetable broth, and herbs/spices. Simmer for about 20-30 minutes or until lentils are cooked and sweet potatoes are tender. Add kale and allow to wilt. Enjoy!

[foodforfutureme]

Tofu veggie curry (serves 4) -1 shallot, diced -3 cloves garlic, minced -1/2 inch ginger root, minced -3 large carrots, chopped -1 bell pepper, chopped -2 tbsp red curry paste -3 tbsp tomato paste -1 tbsp curry powder -1/2 tsp each: cayenne, turmeric, cumin, sea salt -1 14-oz can coconut milk -1 block / 14-16oz firm tofu, drained and cubed (I used @housefoodsamerica) -3 cups cauliflower florets -lemon juice and salt & pepper, to taste In a large pot, saute the shallot, garlic, and ginger with some oil until fragrant, about 4-5 minutes. Add in carrots, bell pepper, curry + tomato paste, and spices. Mix until evenly incorporated, then pour in all remaining ingredients. Cover and let simmer on medium-low heat until the veggies are tender, about 8-9 minutes. Taste and add more seasoning as desired; serve warm!

[foodforfutureme]

rye with avocado, cucumber, sprouts, greens, red onion, tomato, & an amazing vegan pesto mayo spread.

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Chili Garlic Noodles🌶 • 8 oz ounces soba noodles 1 tablespoon olive oil 1 tablespoon chili oil 4 cloves garlic chopped 1 tablespoon chopped fresh ginger 3 tablespoon soy sauce 1 tablespoons sriracha sauce (If you want to increase the heat level, add more sriracha) 3 tablespoons hoisin sauce Juice of one lime Salt & pepper to taste 3 Scallions sliced thin Sesame seeds * Boil a pot of water and cook the soba noodles according to package directions Add the oil and chili oil and sauté garlic and ginger for 1-2 minutes. Add soy sauce, sriracha, hoisin sauce, lime juice to a skillet on medium-high heat. Cook it for 2-3 minutes, stirring often, until it's warmed through and the garlic and ginger are fragrant. Take it off the heat and add the soba noodles and toss with the sauce. Check for seasoning and. Garnish with scallions and sesame seeds. Serve with extra lime wedges if desired.