Vegan Crab Cakes

Vegan Crab Cakes


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Vegan Crab Cakes
"OMG, these are amazing," said my husband. To be fair, he had low expectations for vegan crab cakes. But they really do have exceptional flavor, thanks to the tofu being spiced with Old Bay seasoning.
Course Main Dish
Prep Time 10 minutes
Cook Time 30 minutes
Servings
patties
Ingredients
Course Main Dish
Prep Time 10 minutes
Cook Time 30 minutes
Servings
patties
Ingredients
Instructions
  1. Preheat the oven to 400 degrees.
  2. Saute the onion and carrot for about 3-5 minutes, until soft. Add splashes of water or olive oil to prevent sticking. Add garlic and cook for one more minute.
  3. In a small mixing cup, place 1 Tbsp. flax seed in 1 Tbsp. water. Allow flax to absorb the water (takes only a few minutes).
  4. In a large bowl, crumble the tofu. Add yeast flakes, white wine, lime juice and hydrated flax seed. Mix thoroughly. Adding dulce, kelp or other seaweed flakes will add a "fishy" flavor and a power-pack of minerals.
  5. In a separate bowl, combine breadsticks and Old Bay Seasoning. (You can substitute with other creole seasoning, but honestly, this was worth an extra trip to the store (and searching through the spice and baking isles, only to find it hidden on a random shelf in the back of the store).
  6. Mix the seasoned bread crumbs into the tofu. Form into patties and place onto parchment paper on a baking sheet. Optional: brush with avocado or olive oil to achieve a crunchy fried exterior.
  7. Bake for 30 minutes, flipping halfway (brush with extra oil if desired). The exterior will be slightly crunchy and browned.
  8. Serve with lemon wedge and tartar sauce. (See my recipe: https://colleenkachmann.com/recipe/vegan-tartar-sauce/
Recipe Notes

This recipe does not require pressing or drying of the tofu because baking on parchment paper does a great job eliminating excess water. Plus, easy peasy clean up.

Macaroni & Cheese (Nut-Free Version)

Macaroni & Cheese (Nut-Free Version)


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Macaroni & Cheese (Nut-Free Version)
This fast and easy vegan macaroni and cheese recipe is the perfect blend of classic comfort food and clean eating. Baked squash or sweet potato adds depth to the flavor and a sharp cheddar color to the sauce. You can even take a short cut and use canned pumpkin puree!
Course Main Dish
Prep Time 10 minutes
Cook Time 45 minutes
Servings
Ingredients
Course Main Dish
Prep Time 10 minutes
Cook Time 45 minutes
Servings
Ingredients
Instructions
  1. Bake sweet potatoes at 425 degrees until done (~45 minutes, depending on size). If baking a squash, remove the sticker (lest there be fire) and bake whole on a baking sheet. Slice open and allow to cool. Remove seeds and skin--easy peasy! You can also shortcut with canned pumpkin puree.
  2. Prepare pasta according to directions. Add about 1 Tbsp. of salt to boiling water to improve pasta flavor. Don't overcook--best to serve al dente.
  3. Add all of the ingredients except croutons and pasta to a high speed blender.
  4. Pour sauce over the pasta and top with croutons. Salt and pepper as desired.
Macaroni & Cheese (Dairy, Gluten and Soy Free)

Macaroni & Cheese (Dairy, Gluten and Soy Free)


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Macaroni & Cheese (Dairy, Gluten and Soy Free)
This fast and easy recipe is the perfect blend of classic comfort food and clean eating. Baked squash or sweet potato adds depth to the flavor and a sharp cheddar color to the sauce. Substitute canned pumpkin and make this in less than 20 minutes.
Course Main Dish
Prep Time 10 minutes
Cook Time 45 minutes
Servings
Ingredients
Course Main Dish
Prep Time 10 minutes
Cook Time 45 minutes
Servings
Ingredients
Instructions
  1. Bake sweet potatoes at 425 degrees until done (~45 minutes, depending on size). If baking a squash, remove the sticker (lest there be fire) and bake whole on a baking sheet. Slice open and allow to cool. Remove seeds and skin--easy peasy! You can also shortcut with canned pumpkin puree.
  2. Prepare pasta according to directions. Add about 1 Tbsp. of salt to boiling water to improve pasta flavor. Don't overcook--best to serve al dente.
  3. Add all of the ingredients except croutons and pasta to a high speed blender.
  4. Pour sauce over the pasta and top with croutons. Salt and pepper as desired.
Quick & Easy Cheater Chili

Quick & Easy Cheater Chili


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Quick & Easy Cheater Chili
Colleen Kachmann is a certified integrative nutrition health coach and author of Life Off the Label: A Handbook for Creating Your Own Brand of Health and Happiness, available on Amazon. Follow her on Facebook, Instagram, and contact her at colleenkachmann.com
Course Main Dish
Prep Time 5 min
Cook Time 10 min
Servings
Ingredients
Course Main Dish
Prep Time 5 min
Cook Time 10 min
Servings
Ingredients
Instructions
  1. This meal isn't made from scratch, exactly, but it's still a powerhouse of nutrition and flavor. Stock your pantry with soups, grains, beans and organic vegetables.
  2. In a large pot, add ingredients, starting with the soups. If using fresh chopped vegetables that need to cook (carrots, onions, bell peppers, okra, garlic, etc.) add next and heat on medium high.
  3. Next, add beans (drain), jalapeño, pumpkin, and diced tomatoes (don't drain). Then corn, quinoa, other frozen vegetables, and lime juice.
  4. Season to taste. Chili powder and cumin are the obvious go-tos for chili, but turmeric, thyme, cayenne pepper, red pepper flakes, and even curry powder for a middle-eastern flare or cinnamon/nutmeg/cocoa powder for a Cincinnati style.
  5. Fresh cilantro and/or green onions, and a scoop of guacamole (if you have it) are the cherry on top of this cheater chili.
  6. Eat leftovers for lunch and/or store a batch in the freezer for the next emergency.
Savory Mushroom Risotto

Savory Mushroom Risotto


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Savory Mushroom Risotto
Colleen Kachmann is a certified integrative nutrition health coach and author of Life Off the Label: A Handbook for Creating Your Own Brand of Health and Happiness, available on Amazon. Follow her on Facebook, Instagram, and contact her at colleenkachmann.com
Course Main Dish
Cook Time 30
Servings
Ingredients
Course Main Dish
Cook Time 30
Servings
Ingredients
Instructions
  1. In a skillet over medium-low heat, caramelize the chopped onion for 10 minutes, adding a pinch of salt and splashes of water to keep it from sticking. Once the onion is browned and looking "stringy", add the sliced mushrooms, garlic and another pinch of salt. Cook for an additional five minutes.
  2. Warm 4 cups of veggie broth in the microwave (or in separate sauce pan). Warm broth helps the risotto come together faster.
  3. Add the dry arborio rice (risotto) and olive oil to the skillet with the onion and mushroom. Toast the rice at medium heat, stirring constantly for about 3 minutes until aroma is released. Avoid browning.
  4. Once rice is toasty, add white wine (substitute cooking wine if desired). Allow the liquid to simmer and reduce until pan in nearly dry. Stir in the yeast flakes.
  5. Add veggie broth 1/2 cup at a time, allowing the rice to absorb the liquid before adding more. Stir constantly. Process takes about 20 minutes. Continue adding broth until rice is al dente and broth is creamy. When you run your spatula through the risotto, the risotto will fill the space like a wave rolling to shore. You may not use all of the broth.
  6. Polish with another splash of olive oil and dash of salt if desired. Garnish with chopped parsley, green onions or Italian seasoning. Serve immediately for maximum creaminess
Lasagna Alfredo

Lasagna Alfredo


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Lasagna Alfredo
Colleen Kachmann is a certified integrative nutrition health coach and author of Life Off the Label: A Handbook for Creating Your Own Brand of Health and Happiness, available on Amazon. Follow her on Facebook, Instagram, and contact her at colleenkachmann.com
Course Main Dish
Prep Time 30
Cook Time 30
Servings
Ingredients
Lasagna
Cream sauce
Course Main Dish
Prep Time 30
Cook Time 30
Servings
Ingredients
Lasagna
Cream sauce
Instructions
  1. If oven ready lasagna noodles are frozen, thaw package in warm water. Preheat oven to 400 degrees.
  2. In large soup pot, caramelize onion for about 15 minutes, until golden brown and stringy. Add splashes of water to prevent sticking.
  3. While onion is cooking, add "ricotta" ingredients to a high speed blender. Make sure to taste the flavor and add more herbs and spices if desired (Hmmm: maybe some Italian seasoning?)
  4. Once onions have caramelized, add chopped garlic and mushrooms to the pan. Add thyme, salt and pepper as desired. Once mushrooms are done, add greens and remove from heat, stirring as greens wilt.
  5. Rub a touch of olive oil into a 9 x 13 inch baking pan. Lay the first layer of pasta. Smooth "ricotta" over the pasta and top with chopped artichoke hearts (or substitute tomatoes). Do not bother to wash the blender, as the cream sauce ingredients go in next.
  6. Add the cream sauce ingredients to the blender. Blend on high until creamy and smooth. Be sure to taste for flavor, and add more herbs and spices if desired (Hmmm . . . maybe some oregano, basil or chives, or a chunk of red onion?)
  7. Top "ricotta" and artichokes with another layer of pasta. Cover with all of the onion, mushroom and greens from the pot. Pour the cream sauce over all of it.
  8. Finish with another layer of pasta and top with shredded vegan cheese. Sprinkle Italian seasoning or other green herb to add a splash of color.
  9. Bake at 400 degrees for about 30 minutes, until cheese on is melted.
Recipe Notes

If looking for a less expensive, lower calorie dish, substitute cauliflower for some or all of the nuts in the cream sauce. You can buy frozen cauliflower or use fresh. Amounts will vary depending on whether it's raw or has been cooked. I have used a 5 cup bag of frozen diced cauliflower in this recipe and did not need to add any water. The final cream sauce should be pourable, and not too thick. Add water or plant-based milk as needed. Be sure to taste for flavor and add more salt or seasonings as desired.

Buffalo Mac & Cheese

Buffalo Mac & Cheese


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Buffalo Mac & Cheese
Colleen Kachmann is a certified integrative nutrition health coach and author of Life Off the Label: A Handbook for Creating Your Own Brand of Health and Happiness, available on Amazon. Follow her on Facebook, Instagram, and contact her at colleenkachmann.com
Course Main Dish
Prep Time 5 min
Cook Time 15 min
Servings
Ingredients
Buffalo Cream Sauce
Course Main Dish
Prep Time 5 min
Cook Time 15 min
Servings
Ingredients
Buffalo Cream Sauce
Instructions
  1. In a large pot, cook pasta according to directions, ensuring there is enough water to add cauliflower towards the end. When a few minutes remain, add cauliflower to boiling pasta. Best to serve al dente.
  2. While the pasta is cooking, add all of the buffalo sauce ingredients into a high speed blender. Blend until creamy and smooth.
  3. Drain the pasta and cauliflower in a colander. Add fresh spinach to the pot and saute over low heat for 1-2 minutes, until slightly wilted (add a splash of water if needed to prevent sticking). Remove from heat and cover spinach with the pasta/cauliflower. Pour buffalo cream sauce over all of it and mix thoroughly. Serve immediately.
  4. Garnish with croutons, green onions, fresh herbs and/or cherry tomatoes as desired.
Recipe Notes

I purchase raw nuts (cashews, almonds, walnuts) in bulk, soak them overnight, and store in the freezer. This allows me to make any cream sauce in the Vitamix in about 5 minutes, no prep time required.

I must be honest. I am not a huge fan of pasta. Even the high protein varieties feel heavy in my system—less is more. My favorite version of this recipe is to halve the pasta and double the cauliflower. I've kept it as written as this is the most kid friendly version. However, my kids didn't notice when the switch the second time I made it. So play away with the ratios.