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You are here: Home / Archives for Vegan Recipes

Meaty Vegan Three Bean Chili

May 22, 2016 By Gina Bonanno Lemos Leave a Comment

Best Damn Chili That Just So Happens To Be Veganvegan chili,plant based chili,vegan chili and beans

This vegan chili recipe is another family favorite in our house, and is another traditional recipe that I veganized and made even tastier than the original (cause that’s how I roll). This is also a perfect weeknight meal because once you’ve prepped a few simple ingredients, your work is done.

Vegan Chili Or Party Dip

This delicious and slightly spicy chili can do double duty as a main meal, or you can serve it with organic tortilla chips as a dip (I say organic, because you want to avoid the disease-causing GMO corn in standard tortilla chips).

The Chili That Prevents Disease

Not only is this chili absolutely loaded with plant protein due to the multiple beans it contains and vegan “beef” made from pea protein, but it’s also packed with disease-fighting components that help protect you from heart disease and cancer. In particular, onions and garlic are cancer-fighting powerhouses known as allium vegetables, which have been proven to kill cancer cells better than any form of chemotherapy in hundreds of scientific studies. Likewise, tomatoes have been shown to prevent and halt cancer due to the high level of antioxidants they contain. Tomatoes are also known to protect you against heart disease, diabetes, cataracts, macular degeneration, and depression, while improving the health and look of your hair, skin, nails, and connective tissue.

Save Time And Buy Your Ingredients Online:

Organic Crushed Tomatoes
Beyond Meat Beefy Crumble
Chili Powder
Paprika
Ground Oregano
Cayenne Pepper
Ground Cumin

Meaty Vegan Three Bean Chili
2016-05-22 19:33:32
Serves 8
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Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Ingredients
  1. 2 tsp Olive Oil
  2. 1 Medium Onion, Chopped
  3. 3-5 Garlic Cloves, Minced (Approx 2 TBSP)
  4. 2 House House Tomatoes, Chopped
  5. 2 C Water
  6. 1 Can Crushed Tomatoes (28 oz)
  7. 1 Can Kidney Beans, Rinsed and Drained (15 oz)
  8. 1 Can Black Beans, Rinsed and Drained (15 oz)
  9. 1 Can Pinto Beans, Rinsed and Drained (15 oz)
  10. 1 Bag Beyond Meat Brand Beefy Crumble, Thawed
  11. 2 TBSP Chili Powder
  12. 1/2 tsp Paprika
  13. 1 tsp Ground Oregano
  14. 1 tsp Cayenne Powder
  15. 1 tsp Ground Cumin
  16. 1 tsp Salt
  17. 3/4 tsp Black Pepper
Instructions
  1. Place oil and onions in a large pot and simmer on low heat until onions are translucent.
  2. Add water, tomatoes, beans, garlic, and all spices and seasonings to the pot, stir together and increase temperature to high.
  3. When the mixture begins to boil stir in the beefy crumble, reduce heat to low, cover and simmer for 30 minutes.
  4. Serve while hot.
Notes
  1. Serve with corn bread or tortilla chips. My absolute favorite tortilla chips are Trader Joe's Organic Blue Corn Tortilla Chips.
  2. For a plant-based "cheesy" flavor, top with nutritional yeast flakes, which are also a good source of Vitamin B12.
  3. For a plant-based sour cream, I recommend Tofutti brand Sour Supreme.
By Gina Bonanno-Lemos
360 Health Connection https://360healthconnection.com/

Filed Under: Get Healthy, Stay Healthy - Well Being Tips, Vegan Tagged With: Health Tips, Meatless Monday, PlantBased, Vegan, Vegan Recipes, Yummy And Healthy Alternatives

Creamy Apple-Butternut Squash Soup

February 4, 2016 By Gina Bonanno Lemos Leave a Comment

Apple-Butternut Sqaush Soup

vegan butternut sqaush soupYou’ll love this slightly sweet and oh-so creamy apple and butternut squash soup that’s perfect for cold weather days and nights. I found the recipe in a Costco magazine years ago, and with just a couple of tweaks, I made it a vegan soup, without losing an ounce of flavor. Best of all, this soup is fairly hands free, once you’ve got all of the chopping out of the way.

Ingredient Tips

As usual, I suggest that you use fresh and organic ingredients, if possible. And, if you have a juicer, I recommend that you make your own apple juice, which is a required ingredient in this vegan soup recipe. Bottled juice is nothing more than soda in disguise, as many of the nutrients are lost within a short period of time after juicing, due to natural oxidation (the reason your apple turns brown after you cut it). In addition, fruit and vegetable juice that comes in a bottle is pasteurized at high temperatures and often contains additives. The harmful toxins and the bacteria killing method is used in an effort to extend shelf life and keep the product from spoiling. While that may seem like a good thing, the excessive exposure to heat kills the beneficial nutrients normally found in fresh fruits and vegetables, essentially making the bottled juice nothing more than sugar water. Having said that, if you really don’t have time to make your own juice, or you don’t own a juicer, at least opt for organic apple juice in a bottle, to avoid the cancer causing, genetically modified version of this fruit and try to find a brand that uses a BPA free bottle, as BPA is another known carcinogen.

What Makes This A Disease Fighting Soup?

While full of flavor and creamy in texture, this vegan soup is incredibly healthy and packs a disease fighting punch, thanks to the 3 main ingredients:

Onions are a nutritional powerhouse, due to the high levels of polyphenols contained in this versatile vegetable. Rich in the phytochemical, quercetin, studies show that onions reduce systemic inflammation in the body, and protect against cancers of the breast, prostate, colon, rectum, larynx, esophagus, ovaries, and endometrium.  Quercetin is also believed to act as a natural antihistimine, helping with allergic reactions. In addition to phytochemicals, onions contain sulfur compounds. These 2 components help to reduce the risk of heart disease and stroke. In particular, allyl disulphide has been shown to increase the release of nitric oxide in the blood, whereby reducing blood pressure, inhibiting clot formation, and softening otherwise stiff blood vessels. Onions are also known for their antimicrobial, antibacterial, and antifungal properties, as well as their ability to regulate the gut flora balance needed for proper digestion and a strong immune system, by increasing your population of healthy gut bacteria.

Apples have been proven to reduce bad cholesterol and increase good cholesterol levels, whereby reducing your risk of stroke and heart attack. And like onions, apples contain quercetin, an antioxidant that has been proven to protect your body against the oxidative stress that can lead to neurological disorders such as Alzheimer’s and dementia, as well as offering the protections listed in the previous paragraph. Another similarity between apples and onions, is their shared ability to maintain healthy gut bacteria levels, which is the first line of defense of your immune system and protects you against everything from obesity to disease. In fact, apples, more than any other fruit, have the highest level of bio-available antioxidants, with studies showing that apples greatly reduce your risk of developing cancer.

Butternut squash, like apples and onions, are a great source of disease fighting antioxidants, and like all yellow and orange vegetables, butternut squash contains Beta Carotene. This particular antioxidant is well known for reducing asthma symptoms, decreasing colon and prostate cancer risk, as well as improving vision and reducing your likelihood of developing macular degeneration. As with all fruits and vegetables, squash contains high amounts of fiber, which promotes regularity and lowers your risk for type 2 diabetes and systemic inflammation.

Save Time And Buy Your Ingredients Online:

  • Olive Oil
  • Chipotle Chili Powder
  • Apple Juice
  • Faux Chicken Broth
  • Sea Salt
  • Black Pepper
  • Pecans
Apple-Butternut Squash Vegan Soup
2016-02-04 16:49:03
Serves 6
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Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Ingredients
  1. 1 Tbsp Vegan Butter (I recommend Earth Balance brand)
  2. 1 Tbsp Olive Oil
  3. 3 Large Onions, Finely Chopped
  4. 1 tsp Chipotle Chili Powder
  5. 2 Lbs Butternut Squash, Peeled and Cut Into Chunks
  6. 1 Lb Apples, Peeled and Cut Into Chunks (Honeycrisp, Gala or Ginger Gold recommended)
  7. 1 C Apple Juice
  8. 1 C Faux Chicken Broth or Vegetable Broth
  9. 1/2 tsp Salt
  10. 1/2 tsp Ground Black Pepper
  11. Pecans, Toasted or Raw (optional)
Instructions
  1. Heat butter and olive oil in large saucepan, over medium heat
  2. Add onions and chipotle powder and stir together. Saute until onions are tender and translucent (approx 10 mins)
  3. Add squash, apples, apple juice, broth, salt, and pepper and bring to a boil.
  4. Cover, reduce heat to low, and cook until apples and squash are soft. (approx 30 mins)
  5. Puree with an immersion blender, high speed blender, standard blender or food processor, then pour back into the saucepan and return to a simmer before serving into bowls and garnishing with optional pecans.
Notes
  1. If using anything other than a high speed blender (ie: Vitamix or Blendtec), allow the soup to cool slightly, before blending.
  2. If using anything other than an immersion blender, it will be necessary to work in small batches and pour the blended soup into a separate container until all of the contents of the saucepan have been blended.
By Gina Bonanno-Lemos
Adapted from A Decade of Cooking The Costco Way
Adapted from A Decade of Cooking The Costco Way
360 Health Connection https://360healthconnection.com/

Filed Under: Get Healthy, Stay Healthy - Well Being Tips, Vegan Tagged With: Health Tips, Meatless Monday, Vegan, Vegan Recipes

Creamy Vegan Vodka Pasta

November 11, 2015 By Gina Bonanno Lemos Leave a Comment

Creamy Vegan Pasta

Vegan Creamy Pasta

I LOVE this creamy vegan pasta dish, and so do does my family, but for a few different reasons. We all love it because it’s absolutely yummy, but I love it the most because it’s one of the easiest, quickest meals you can make! it’s one of my “go to” dinners, on those days when I haven’t had a spare moment to even consider what I’m going to cook, and it’s getting late.

Honestly, you can throw this filling, plant based dinner together in no time, and even the most die hard carnivores will go back for seconds and thirds. It has very few ingredients, and barely any prep, so it’s a busy mom’s dream.

This is a tweaked, vegan version of a Rachel Ray recipe, shared on Oprah’s show years ago. It was easy to veganize and tastes exactly the same, without the health harming effects of dairy. Plus, you get tons of muscle building protein and cancer protecting lycopene, from the cashew and tomato based vegan cream sauce. It’s a win, all the way around.

And don’t worry about the vodka content- there’s very little in my version, and you’ll be simmering away the majority of it anyway. It’s really just there to add depth and dimension to the flavor, and it aids in providing a “cheesy” quality to this vegan pasta sauce.

Low Carb Pasta Substitute

If you’re following a low carb diet, such as Paleo or Ketogenic meal plans, simply substitute the pasta with zucchini noodles. If you’ve never had them, you’ll be pleasantly surprised by their mellow flavor, and their really quick and easy to make (a lot faster than boiling spaghetti) with a cheap kitchen tool called a spiralizer.

Save Time-Buy Your Supplies Online:

  • Crushed Tomatoes
  • Raw Cashews
  • Vegetable Broth or Faux Chicken Broth
  • Whole Grain Pasta or Gluten Free Pasta
  • Spiralizer (for veggie noodles)
  • Sweet Basil
Creamy Vegan Vodka Pasta
2015-11-11 12:09:24
Serves 6
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Prep Time
5 min
Cook Time
20 min
Total Time
30 min
Prep Time
5 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 3 Minced Cloves Garlic
  2. 1 Tbsp Extra Virgin Olive Oil
  3. 1 Tbsp Vegan Butter or Margerine (see notes)
  4. 1/2 C Vodka
  5. 3/4 C Whole, Raw Cashews (see notes)
  6. 1 1/4 C Faux Chicken or Vegetable Broth (see notes)
  7. 16 Oz Crushed Tomatoes
  8. Fresh or Dried Sweet Basil (optional)
  9. 16 Oz Whole Grain Spaghetti, Fettuccine or Linguine (see notes)
For The Cream
  1. Place cashews in a blender, and fill blender with enough filtered water, to cover approximately half of the cashews.
  2. Blend until smooth.
  3. If necessary, add more water in small increments, to reach the consistency of thick cream.
For The Sauce
  1. In a large saute pan or medium sized pot, saute minced garlic in olive oil and butter.
  2. Add vodka and simmer, allowing the vodka to reduce down by about half.
  3. Add broth and simmer, allowing to reduce down by about one eighth.
  4. Add crushed tomatoes, mix together, stir frequently and simmer until bubbling. Increase heat if needed.
  5. Add 1/2 cup cashew cream, mix together, stir frequently and simmer until bubbling.
  6. Using a ladle, scoop sauce into your blender and mix until well blended and smooth. Work in batches, if necessary.
  7. Sauce can be returned to the pan, to keep warm, or you can simply pour it over your prepared pasta, straight from the blender.
Notes
  1. For vegan butter or margerine, I recommend Earth Balance Buttery Sticks.
  2. Whole cashews are recommended, as chopped pieces are typically more dry.
  3. For broth, I recommend Imagine brand, Vegetarian No-Chicken Broth.
  4. For those with gluten sensitivity or Celiac Disease, I recommend rice based pastas. Be careful not to overcook it though- rice based pastas cook very fast.
  5. The pasta should be cooked simultaneously, while you're cooking your sauce.
  6. To avoid the hot liquid from blowing the lid off of your blender, place a towel over the lid, and hold firmly while blending. This is typically not necessary, when using a high speed blender, such as a Vitamix or Blendtec.
By Gina Bonanno-Lemos
360 Health Connection https://360healthconnection.com/

Filed Under: Get Healthy, Stay Healthy - Well Being Tips Tagged With: Meatless Monday, Vegan, Vegan Recipes, Yummy And Healthy Alternatives

Kick Ass Homemade Hummus

August 12, 2015 By Gina Bonanno Lemos Leave a Comment

Homemade Hummushummus,non-gmo hummus

After searching and searching and literally trying dozens of homemade hummus recipes, I gave up and decided to craft my own recipe. There were a few decent ones out there, but the majority were either too bland, too soft or too creepy ; ).

One great thing about hummus, is that you can really tweak it and make it your own, to suit your own taste. Having said that, remember, when it comes to preparing foods, you can always add, but you can’t subtract, so start with less and add more as you taste test.

The other things I love about hummus, is that it’s so versatile and easy to make, and it lasts for weeks in the fridge, so you can prepare it well in advance, for a party or other event. Try it as a dip for chips, breads, veggies or crackers, or use it as a spread in sandwiches and pitas. And if you’ve found a new and awesomely delicious way to use hummus, please leave me a note in the comments section, below this post.

Making your own hummus is incredibly simple and quick. You can literally grab all the ingredients and whip it up in less than 10 minutes.

Plant Based Non-GMO Protein

Although hummus is a great source of plant based protein, with a whopping 4 grams per 1/3 cup serving, many store bought hummus brands are not the healthiest option. Even some of the most popular and well known brands contain cancer causing GMOs, from genetically modified soybean oil and citric acid.

Preparing your own homemade hummus is the best way to ensure that you’re using the safest ingredients. I recommend using organic spices and seasonings, whenever possible, and beans that are not only organic, but are also packaged in BPA free cans.

Save Time- Buy The Ingredients Online

  • Chickpeas (AKA Garbanzo Beans)
  • Olive Oil
  • Salt
  • Cumin
  • Paprika
  • Tahini

Kick Ass Homemade Hummus
2015-08-17 15:04:26
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Prep Time
2 min
Total Time
10 min
Prep Time
2 min
Total Time
10 min
Ingredients
  1. 2 Cans Chickpeas (AKA Garbanzo Beans)
  2. 4 Tbsp Olive Oil
  3. 3 1/2 Tbsp Lemon Juice
  4. 3 Garlic Cloves
  5. 1 1/2 tsp Salt
  6. 4 tsp Cumin
  7. 1/4 Cup Chickpea Juice (AKA Garbanzo Bean Juice)
  8. 2 1/2 tsp Paprika
  9. 2 Tbsp Dry Roasted Tahini (AKA Sesame Seeds)
Instructions
  1. Drain garbanzo beans, and retain 1/2 cup of the juice.
  2. Peel garlic cloves and add all ingredients, including 1/4 cup of the garbanzo bean juice, to a high speed blender or food processor.
  3. Blend all ingredients until the hummus is smooth. If the hummus is too thick, add in more garbanzo bean juice and blend, in increments, until it reaches your preferred consistency.
By Gina Bonanno-Lemos
360 Health Connection https://360healthconnection.com/

Filed Under: Get Healthy, Stay Healthy - Well Being Tips Tagged With: GMOs, Health Tips, Meatless Monday, Vegan, Vegan Recipes, Yummy And Healthy Alternatives

Vegan Chicken Pot Pie With Cornbread Crust

May 7, 2015 By Gina Bonanno Lemos Leave a Comment

Meat Free Comfort FoodVegan Chicken Pot Pie With Cornbread Crust

Looking for a Meatless Monday recipe that is not only tasty, but satisfies your comfort food craving? Well look no further, because this is it! I mean, who doesn’t love chicken pot pie, right? And if you can sneak more veggies into your meals, without having to sacrifice flavor or texture, why would you ever choose the disease causing, fattening alternative?

Vegan Chicken For Meat Lovers

Although the original chicken pot pie recipe (by Cristina Ferrare)was made with real chicken and other animal products, you’ll never taste the difference, and you could easily fool your omnivorous and carnivorous guests with this vegan version.

The meat substitute that I prefer is the most authentic tasting meat-free chicken alternatives that I’ve ever seen or tasted. The company that makes it really has the texture, look and flavor down to a true science, and thanks to the non-GMO soy and pea protein in the product, you’ll get a whopping 20 grams of protein per 3 ounce serving.

This meal is nutrient dense and filling on its own, but you could pair it with a salad, to get some extra, raw greens into your meal as well.

Vegan Chicken Pot Pie With Cornbread Crust
2015-05-07 16:36:45
Serves 6
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Total Time
50 min
Total Time
50 min
Pie Filling Ingredients
  1. 2 C Meat Free Chicken Chopped (I suggest Beyond Meat brand Beyond Chicken Grilled Strips)
  2. 1/2 C Frozen, Organic Sweet Petite Peas (standard organic peas can be substituted if necessary)
  3. 1 Organic Russet Potato Diced
  4. 1 1/2 C Organic Carrots Chopped
  5. 1 tsp Sea Salt
  6. 1/2 tsp Pepper
  7. 1/2 C Organic Onions Chopped
  8. 1/4 C Sprouted Organic Spelt Flour (for gluten free, try whole grain oat, almond or rice flour)
  9. 2 C Imagine Brand, No Chicken Broth
  10. 1 TBSP Organic Olive Oil
  11. 1 TBSP Vegan Butter (I suggest Earth Balance brand, Vegan Buttery Sticks)
Cornbread Crust Ingredients
  1. 3/4 C Organic Cornmeal
  2. 3/4 C Sprouted Organic Spelt Flour (for gluten free, try whole grain oat, almond or rice flour)
  3. 1 TBSP Aluminum Free Baking Powder
  4. 1 1/2 TBSP Organic Sugar
  5. 1/2 tsp Sea Salt
  6. 3/4 C Non Dairy Milk (I suggest soy, almond, cashew or flax milk)
  7. 1 TBSP Flax Seeds, Freshly Ground Into A Powder Like Substance
  8. 2 TBSP Organic Sunflower or Flax Oil
Pie Filling Directions
  1. Preheat oven to 400 degrees
  2. Boil diced potato and chopped carrots until slightly tender. Drain or remove from water and set aside
  3. In a large saucepan, heat olive oil and vegan butter on low. Add chopped onions and saute until clear, then add flour and mix together until well blended
  4. While onions are cooking, heat vegan chicken broth in microwave until hot, but not boiling
  5. Slowly whisk heated vegan chicken broth into onion and flour mixture and cook over medium heat until thickened and bubbling
  6. Add chopped vegan chicken, potato, carrots, frozen peas, salt and pepper to the saucepan and stir together
  7. Spray a 2 Qt oven safe, glass baking dish with cooking spray (I suggest coconut oil spray) and pour contents of saucepan into the baking dish
Cornbread Crust Directions
  1. Mix all dry ingredients together in a bowl and set aside
  2. Combine 1 TBSP freshly ground flax seeds with 3 TBSP water and whisk until you have reached the consistency of an egg
  3. Combine non dairy milk, oil and flax seed mixture in a second bowl and whisk together
  4. Add dry ingredients to wet ingredients and mix well
  5. Spoon or pour evenly over pie filling, then place in middle rack of oven to cook
Preparation Tip
  1. Chop, dice and boil your carrots and potato one day in advance, to save time
  2. If you can't prepare the potato and carrots in advance, I suggest that you use the boiling time to chop the vegan chicken and get all of your cornbread crust ingredients out and into their respective bowls.
360 Health Connection https://360healthconnection.com/

Filed Under: Get Healthy, Stay Healthy - Well Being Tips Tagged With: Meatless Monday, Vegan, Vegan Recipes, Yummy And Healthy Alternatives

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From Hot Mess To Plant-Based And Healthier Than Ever

Gina Bonanno Lemos,vegan author,vegan nutrition specialist,plant based nutritionist,plant based educator,vegan nutrition expert,plant based athlete

From Hot Mess To Healthier Than Ever With A Plant-Based Diet My hands trembled as I poured the fluid into the nebulizer cup. I frantically twisted the top of the cup in place and flipped the switch on the machine while shoving the plastic tube in my … [Read More...]

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Watch and listen to Gina Bonanno Lemos on Juice Guru Radio and podcast show where she talks about the benefits of a plant based diet and preventing and reversing disease naturally

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