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Creamy Tomato Soup for the Soul

27 Mar

Yesterday was a crazy day! Cape Cod got hit with an insane snowstorm + hurricane!! The house was shaking and we even lost power for a few moments! But we made it… and today the sun is shining and its like yesterday never happened :D

Weather was my inspiration for some warming and soothing tomato soup.


Creamy Tomato Soup

Yields 4 servings

1 Tbsp avocado oil (or any oil of your choice)
1 medium yellow onion, diced
4 garlic cloves, diced
1 (28 ounce) can crushed tomatoes
1\4 cup coconut milk
1\4 cup unsweetened original dairy-free milk (feel free to use all coconut milk or all dairy-free milk)
1\2 cup water; more or less depending on the consistency you prefer
1 Tbsp agave nectar
1\2 tsp sea salt + a pinch more for seasoning the onions
3\4 tsp Italian seasoning
Fresh ground black pepper, to taste


In a large stockpot, heat the oil over medium heat and add the chopped onions.  Cook for a few minutes until lightly browned, about 5-8 minutes.  Season with a pinch of sea salt and fresh ground black pepper.  Once cooked, add the garlic and cook for about a minute more.



Move the onions and garlic towards the sides of the pan exposing the brown bits that have formed on the bottom of the pan.  Spoon in a little of the liquid from the can of tomatoes and scrape the brown bits up with a wooden spoon.  Add the remaining can of tomatoes along with the remaining ingredients.



Stir well and let this cook over low heat for about 10 minutes until all the flavors have combined.  If you prefer your soup chunky, then serve as is.  Otherwise, use either an emersion blender (best method) or a blender/food processor (be careful with hot liquids) and puree until smooth.

Serve hot and, if you want, top with a sprinkle of nutritional yeast and some avocado!



Thursday MPM Update + Italian Marinated Tofu

16 Jan


Meal 1: Tempeh Burrito

Meal 2: Chk’n Patty with Roasted Potatoes and Brussels Sprouts + Salad with Green Olives & Sunflower Seeds


Meal 1: Peanut Butter and Cacao Smoothie

Meal 2: White Bean Hummus & Caramelized Onion Panini <– INSPIRED BY…

Meal 3: Bowl of Cereal with Almond Milk :D


Meal 1: Coconut Yogurt

Meal 2: Scrambled Tofu with Caramelized Onions & Sriracha Cheddar

Meal 3: Quinoa Bowl with Spinach, Roasted Cauliflower, Chickpeas & Cheddar Sauce


Meal 1: Italian Marinated Tofu (recipe below) Scrambled with Broccoli & White Cheddar [PHOTO]

Meal 2: Mashed Chickpea Salad Sandwich


Meal 3: Brown Rice Pasta with Chickpeas, Italian Baked Tofu and Veggies

For more meal planning inspiration, follow me on Pinterest – Meal Plan Monday


Italian Marinated Tofu

Serves 2

2/3 block sprouted extra-firm tofu, pressed dry and cut into small cubes

3 tablespoons olive oil

1-2 tablespoons apple cider vinegar

2 teaspoons Italian seasoning

1 teaspoon sea salt

1-2 teaspoons soy sauce


Whisk together all ingredients (except for the tofu) in a glass dish that has a fitted lid.  Add the tofu, put a lid on the dish, and shake well to be sure all the tofu is coated.  Let marinate in the refrigerator for a few hours, up to overnight.

Bake at 350-375 degrees Fahrenheit on a parchment lined baking sheet for 15 minutes, flip tofu, then bake another 10-12 minutes, or until crisp.  Enjoy!


Butter Toffee Oatmeal + Meal Plan Monday Update!

10 Jan

For those of you who didn’t catch my post last night on Meat Free Athlete (last night to me = around 1 am EST :P), I’m going to post it here as well, it’s just that delicious and healthy! I love Healthy Vegan Fridays!

Butter Toffee Oatmeal

Butter Toffee Oatmeal

Serves 1

1/2 cup old fashioned oats

1-1 1/4 cups water

2 teaspoons Earth Balance

2 teaspoons brown sugar

1 teaspoon agave

1-2 tablespoons unsweetened original almond milk (or any milk you prefer)


Bring the water to a gentle boil, add oats, stir and lower heat; let the oats simmer about 5 minutes, or until the oats are just cooked and nearly all the water is absorbed.  Stir in the Earth Balance and brown sugar, remove from heat and spoon into a serving bowl.  Top with agave and almond milk.

Enjoy and keep warm (:

the veggie nook

Meal Plan Monday *UPDATE*


Breakfast: Mixed Berry and Banana Smoothie

Lunch: Quinoa & Tempeh Bowl with Steamed Kale and Roasted Sweet Potato & Carrots topped with Lemon Dressing

Dinner: Freezer Meal = Flatbread Company Vegan Harvest Pizza + Salad

Snacks: Crackers with Sriracha Cheddar from Door 86 Vegan Cheese and Cinnamon Toast with Peanut Butter


Breakfast: Peanut Butter & Carob Smoothie

Lunch: Quinoa & Lentil Bowl with Roasted Carrots Sweet Potato and Steamed Kale with Lemon Cannellini Dressing & Avocado

Dinner: Out to Eat!

Snacks: Soy Yogurt


Breakfast: Scrambled Tofu Strawberry Blueberry Smoothie & Cinnamon Toast with Earth Balance

Lunch: Brown Rice & Kidney Bean Bowl with Shredded Carrots, Corn and Steamed Green Beans with Tahini Herb Dressing Barley and Vegetable Soup

Dinner: Plated Meal: Tofu Stir Fry Bean Fajitas

Snacks: Carrots & Peanut Butter and Cashews Soy Yogurt


Breakfast: Butter Toffee Oatmeal

Lunch: Leftover Plated Meal: Tofu Stir Fry

Dinner: Chickpea Cashew Curry with Red Bell Pepper & Carrots Served over Rice Plated Meal: Tofu Stir Fry [ PHOTO ]

Snacks: Celery & Peanut Butter and 2 Oranges Soy Yogurt


Breakfast: Strawberry and Blueberry Smoothie Mexican Tofu Scramble

Mexican Tofu Scramble

Lunch: Leftover Plated Meal: Tofu Stir Fry


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