Sunday, July 14, 2024
HomeEatBoat Bites: Add a Vegan Recipe to Your Menu Planning

Boat Bites: Add a Vegan Recipe to Your Menu Planning

You know you want it...

Mocka Jumbies and Rum...

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As you are reworking your diet to begin the new year, try adding at least one Vegan recipe a week.  This Bean and Pesto Soup is packed full of fiber and protein to get you through the day.

Feel Good Bean and Pesto Soup
Serves 8
2 cans no salt added cannellini beans-rinsed & drained
3 cups water
2 cups low-sodium vegetable broth
1 medium leek-diced
2 medium carrots-diced
2 medium potatoes-diced
1 stalk celery-diced
2 cups kale-torn to pieces
2 cloves garlic-chopped coarse
1 tsp sea salt
red & black pepper to taste
*vegetables can be fresh or frozen.

Combine water, broth, and leeks in a pot and cook on high heat for 5 minutes. Reduce to medium heat and add carrots, celery, garlic, and potatoes and cook for another 15 minutes. Add beans and cook for another 5 minutes. Add kale and sea salt and cook briefly for 2 minutes. Stir-in a dollop of Fresh Basil Pesto.

This soup just makes ya feel good…hence the name. This recipe is perfect for any time of the year, but tastes best on a cold winter night. This dish is loaded with nutrients and is delicious with the pesto! I garnish mine with fresh kale and leeks.

Caribbean Cooking: Hoisting the Sails for the New Year

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Fresh Basil Pesto
1 cup walnuts
1 cup pine nuts
1/4 lemon-cut from peel
1/2 tsp sea salt
1 clove fresh garlic
4 cups fresh basil
1/4 cup water

Combine ingredients in a food processor and blend on high until smooth.

This is the real deal healthy fat pesto. Super rich and full of flavor, this pesto is amazing mixed into the Feel Good Bean Soup, spread on a crostini, or tossed with your favorite pasta! This pesto can be made fresh and then stored frozen.

Sailing with Charlie: Vegan

Tropical Cash Cream

Tropical Cash Cream
Serves 8
2 cups dried bananas
1 cup fresh or frozen mango
1/2 cup pitted dates
3/4 cup raw cashews
40 oz ice cubes

In a high-powered blender, blend bananas, mango, dates, and cashews until consistently smooth. Add ice cubes and blend again until the ice cubes are fully integrated. Serve with shredded coconut and diced pineapple.

I love cashew ice cream. The tropical fruit flavors in this dessert work amazingly together and the shredded coconut gives it a decadent crunch right off the spoon! Along with the shredded coconut, I served this Cash Cream in a sliced pineapple to give it that authentic island vibe!

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Don't Miss a Beat!

Stay in the loop with the Caribbean



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Jordan Wolfe
Jordan Wolfehttp://www.wholefoods.com/
Jordan Wolfe is the Healthy Eating & Green Mission Specialist at Whole Foods Market South Beach. He is an expert on the plant-strong green lifestyle, and he is a life-long vegetarian. Wolfe teaches that there are many paths to nutritional excellence and everyone can benefit from adding more plants to their plates. His favorite part of his work is inspiring and educating others on healthy eating.

So Caribbean you can almost taste the rum...

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