Vegan|Veggie - Flaming Janes

Morgana’s Mango Salsa

by admin | Mar 12, 2020 | Lunch, Recipes, Snack & Appy, Uncategorized, Vegan|Veggie

Servings

Variable

Ready In:

15 min

Good For:

Lunch | Side

About this Recipe

By: Morgana Jane

Oh how I love mango! This salsa is so fresh and delicious and it’s an absolute delight as a snack, side dish, or you can top it with a little protein and make a meal of it. It’s amazingly versatile!

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Ingredients

1 fresh, ripe mango, cubed
½ – 1 tsp chili flakes
2 cloves garlic, finely chopped
Handful of fresh cilantro, roughly chopped
3 green onion tops, chopped
1/3 English cucumber, cut into thin quarter slices
1 avocado, cubed
1 small red onion, cut into thin slices
1 cup cherry tomatoes, cut into quarters
½ green pepper, cubed
Juice of a small lime
1/3 c olive oil
Salt and Pepper to taste

In my neck of the woods it’s often challenging to find nice ripe mangoes and even if they look and feel ripe, sometimes they are quite sour which does not really lend itself this recipe (unless you are going for sour/savory!).

If you find that your mango is not up to snuff, add a drizzle of maple syrup or honey to the mix to boost it’s sweet and savory appeal.

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Instructions

Step 1 – Everybody in!

Toss all ingredients into a bowl.

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Step 2 – Mix it Up

Mix well until all ingredients are well coated in olive oil and lime juice.

Refridgerate for 1 hour and serve as desired!

Topped with a little garlic roasted chicken makes a great meal!

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Morgana’s Moringa Coconut Latte

by admin | Feb 6, 2019 | Drinks, Recipes, Uncategorized, Vegan|Veggie

Servings

1

Ready In:

5 min

Good For:

Beverage

About this Recipe

By: Morgana Jane

Are you a fan of the Matcha Latte? If so, you will love this Moringa Coconut Latte! Moringa Lattes are a quick, simple, delicious, and packed with nutrition!

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Ingredients

1 cup Coconut Milk
1.5 tsp Moringa Leaf Powder
1 tbsp Maple Syrup
1 tsp Coconut Oil

If you are looking for an alternative to a tradition milk based latte, this is a great option. Four simple ingredients, delicious, and ready in less than five minutes!

You can sweeten this latte with maple syrup or honey, and if sugary sweeteners are a concern, use stevia instead.

Nutrition

This delightful beverage is loaded with nutrition! A mere 10 grams of moringa leaf powder is an excellent source of fiber, protein, iron, vitamin E, vitamin K, and as well, contains high levels of vitamin A and calcium. And if that’s not enough, coconut milk and coconut oil lend even more nutritional bang to this quiet, green latte. The mighty coconut is a great source of medium-chain fatty acids which have anti-microbial and anti fungal effects, and serve as an excellent source of efficient energy for your body. And thanks to high levels of lauric acid – the oil really goes to work on inflammation.

Moringa Oleifera Leaf Photo Credit: Abin jv at Malayalam Wikipedia [CC BY 3.0 (https://creativecommons.org/licenses/by/3.0)] No changes made.

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Step by Step Instructions

Step 1

Toss all ingredients into a small pot over medium-high heat. Use a small whisk to mix all ingredients well. Gently whisk until it almost comes to a boil – but keep it below a boil.

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Step 2

Remove from heat and use an immersion blender to finish the latte and whip it to a froth, being mindful to keep the blender immersed and not to splatter yourself with hot liquid!

Step 3

Pour your Moringa Latte into your favorite mug, (sprinkle a little nutmeg on top if you like) grab your favorite book, put your feet up, and enjoy!

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Roasted Beet & Coconut Soup

by admin | Jan 29, 2019 | Lunch, Recipes, Uncategorized, Vegan|Veggie

Servings

Variable

Ready In:

1 hr +

Good For:

Lunch|Snack

About this Recipe

By: Morgana Jane

This is a simple and delicious soup, perfect for lunch, snack, or an excellent precursor to dinner! It’s naturally a bit sweet, bursting with flavor, and packed with nutrition.

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Ingredients

3 very large Beets
1 medium Onion
1 small Leek
2 sticks Celery
1 -2 tbsp Coconut Oil
6 cups water
1 – 400 ml tin Coconut Cream (or thick coconut milk)
Salt & Pepper

Pressed for time? No problem – You can skip roasting the beets and have this delightful creation ready in less than an hour! And let’s face it, it’s soup! Most of the prep time is cooking time – the process has no need for a constant, watchful eye, so you can chillax, read a book, do a little yoga, or even have that much needed cat nap!

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Nutrition

Oh, the mighty beet – an amazing super fool! This earthy delight has many talents including: lowering blood pressure, fighting inflammation, supporting detoxification, increasing stamina, and warding off cancer. And, it’s a nutritional powerhouse packed with fiber and loaded with Vitamin C, Potassium, Manganese, and Folate… And don’t toss out the beet greens because they have an even higher nutritional profile! Toss them into the soup, or saute them in a bit of butter – delish!

This sweet root vegetable is high in sugar, so best enjoyed in moderation – However, if you just can’t get enough beets in your day, try them fermented! Fermentation cuts sugar content drastically, and boosts nutritional value – and, they’re absolutely delicious!

Step by Step Instructions

Step 1 – Wash & Chop Em Up!

Preheat oven to 350°. Scrub, top and tail the beets, then chop into medium cubes (no need to peel them – extra work… (blech) and you don’t want to peel off those vital micro-nutrients!)

Wash and chop remaining veggies and cut into medium cubes.

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Step 2 – Roast, Sauté, Rest

Place beets on a parchment lined baking sheet and pop them into the oven for 45 min to an hour, until tender when poked with a fork.

While beets are roasting, sauté remaining veggies in coconut oil in a heavy bottom dutch oven or soup pot set on medium high, until they are translucent and beginning to caramelize – about 10 min, then remove from heat and set aside until beets are done.

Step 3 – Puree

When the beets are done roasting, transfer them to the soup pot and cover with water. Bring to a medium boil for about 20 minutes, then

Step 3 – (con’t)

remove from heat and allow to cool before you take an immersion blender to them.
Once the beets have cooled add the coconut cream and use an immersion blender to puree the contents of the pot (do not splatter yourself with the hot soup… let them cool first!) If the mixture is too thick (it’s too thick if beets are splattering all over your kitchen), add a little more water.

Step 4 – Enjoy!

When everything has reached a nice smooth consistency with the blender, turn the heat back up to medium. Salt and pepper to your taste, and allow to simmer just below a boil for 15 to 20 minutes, then serve and enjoy your fabulous masterpiece! Garnish with a dollop of yogurt or sour cream to top it off, if desired.

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What to Do with Veggie Cuttings??

by admin | Oct 30, 2018 | Quick Tips, Uncategorized, Vegan|Veggie

Servings

Variable

Ready In:

Collect Daily

Good For:

Kitchen Hack

About this Hack…

By: Morgana Jane

Until a few months ago, I used to throw all my veggie scraps and cuttings straight into the compost – but, no more! There is a new crucial step between cutting and composting that I now cherish. Here’s how it goes:

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Ingredients

Veggie Cuttings
Veggie Scraps
Bag or Container to store them in the freezer

You’re about to get a little more bang for your veggie buck, my friend! Like me, you likely prepare veggies everyday, and like I used to, you likely toss them straight into the compost! But, I am here to tell you that those veggie cuttings and scraps have more work to do. Rather than tossing them into the compost, save them! Pop them into a plastic bag or some kind of container with a lid and keep that in the freezer. Next time you make up a pot of broth, add those scraps and cutting to the stock pot! They have valuable nutrients and flavors to bring to your stock!

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Nutrition

We all know that veggies are packed with nutrition, top to bottom… And, that means skins and cuttings too.

So don’t toss those cuttings out everyday! Save them in the freezer and add them to your next pot of soup stock for an extra nutritional punch and rich flavor!

Step by Step Instructions

Step 1 – Wash ‘Em Up!

Wash up your daily veggies.

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Step 2 – Trim

Trim and peel your veggies as required.

Step 3 – Don’t!!!

This is a none step! Hold up little buddy – don’t throw those cuttings in the compost just yet!

Step 4 – Trim

Some veggie scraps are not great candidates for the stock pot, such as Brussels Sprouts, Cabbage, Broccoli, and the like. The flavors here are quite strong and can overpower your stock, so, omit them, or use them very sparingly!

Step 5 – In the Bag!

Rather than tossing those cuttings, peels, and scraps out – keep a “veggie scrap” bag in your freeze and add to it daily. You’ll fill it up in no time – and the next time you make a pot of stock, toss all your veggie scraps into the stock pot!

These awesome scraps will increase the nutritional content of your stock and add great flavor. After you strain your stock – then toss those soggy veggie scraps into the compost! They have given all they have to give.

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Quick & Easy Garlic Prep!

by admin | Oct 30, 2018 | Quick Tips, Recipes, Uncategorized, Vegan|Veggie

Servings

Variable

Ready In:

15 min

Good For:

Kitchen Hack

About this Recipe

By: Morgana Jane

Garlic, the Queen of my kitchen. There is likely no other single ingredient that I use more in my cooking – however, peeling and chopping garlic for every meal is a time consuming pain in the butt! Here’s my quick and easy hack:

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Ingredients

2 Lg Bulbs Garlic
1/3 Cup Olive Oil
Small Food Processor

Sure, you can buy prepared minced garlic, but, it can be costly and you want to be very wary of the ingredients in the jar. I use fresh, organic garlic – the large bulbs with the purply paper skin (easier to work with AND great flavor!) and organic Extra Virgin Olive Oil – That’s it! Always fresh and ready to go!

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Nutrition

Garlic is Queen of my kitchen for good reason – and it’s not just the great flavor it lends to my cooking! Garlic is a great source for Manganese, Vitamin B6, and Vitamin C. It’s also antimicrobial, and a fantastic natural anitbiotic!

Step by Step Instructions

Step 1 – Peel

Break each bulb and peel the loose papery skin from each clove. This only takes a few minutes – don’t worry about the skin that sticks! We’ll deal with that in a moment.

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Step 2 – Trim

Trim off the little belly button from each clove (where they were attached to the bulb). You don’t want them in your garlic paste – or maybe you do, and if that’s the case, go ahead and toss them in the mix!

Step 3 – Squish!

Squish each bulb between a cutting board and the flat edge of a knife with a wide blade to loosen the remaining skin (go easy here – make sure the knife does not slip and slice your hand!). Once squished, the skin peels off with great ease.

Step 4 – Save the Cuttings!

Save the garlic skins and belly buttons to your veggie cuttings bag in the freezer – they will make an awesome addition to your next batch of soup stock!

Step 5 – Mince!

Place all the peeled cloves into a small food processor and pulse until a fine mince is achieved. Add 1/3 Cup Olive Oil and pulse until combined.

Step 4 – Put a Lid on It!

Remove minced garlic to a small jar with a tight fitting lid and pop it into the fridge. There you have it – you’re good to go for fresh garlic all week!

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Rich & Delicious Vegetable Broth

by admin | Sep 28, 2018 | Recipes, Uncategorized, Vegan|Veggie

Servings

Variable

Ready In:

2 hours

Good For:

Pantry

About this Recipe

By: Angela Jane

Simple and nutritious, Vegetable Stock. Great to have on hand as a base for soups and sauces. I always keep a few jars in the freezer! You can throw any veggie you like into the stock pot to enhance flavor and nutrition, and veggie scraps are always a great addition – but I would go easy on brussle sprouts and the like – they tend to dominate!

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Ingredients

Carrots
Celery
Onions
Veggie Scraps
Salt & Pepper
Garlic Cloves, Rosemary, Thyme, Basil, and any other flavor you like!
Filtered Water

You don’t have to keep it simple here – be brave! You will create a rich broth with complex flavors by adding a good variety of veggies, herbs, and spices to your stock.

Want to brighten things up a little more? Add a splash of Apple Cider Vinegar, or fresh lemon (or lime!) juice. And you can try swapping soy sauce for salt – we love this one to add depth to the flavor.

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Add a Nutritional Wallop!

Veggie scraps – don’t through them in the compost right away! Instead, keep a bag of your daily veggie scraps (including peels and onion & garlic skins!) in the freezer and when you go to make that luscious pot of veggie stock, toss them in the pot! They’ll add tons of flavor and boost nutrition as well!

Step by Step Instructions

Step 1 – Wash ‘Em Up!

Wash up those beautiful veggies (no need to peel them – you don’t want to lose those valuable miro-nutrients!)

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Step 2 – Build

Roughly chop veggies and toss them into the stock pot. Add veggie scraps, salt, pepper, and any herbs or spices that you like.

Step 3 – Boil & Simmer

Cover veggies and veggie scraps with filtered water. Place stock pot on the stove and bring it to a hard boil for about an hour until veggies are mushy and let it simmer quietly for another hour. Strain your stock, and you are ready to make a delicious pot of soup, or pour into glass jars (don’t over fill them – the stock will expand as it freezes!) and store in the freezer so that you always have some on hand.

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Humble Hummus

by admin | Jun 5, 2018 | Recipes, Snack & Appy, Uncategorized, Vegan|Veggie

Servings

Variable

Ready In:

5 min

Good For:

Snack | Appy

About this Recipe

By: Morgana Jane

Cucumber & Hummus Bites are one of my favorite healthy snacks. These gluten free gems offer a little hit of protein atop a crispy cucumber round and a tasty snack that you can whip up in five minutes or less! They’re also a great option for a before dinner appy, and with the lovely contrast of bright red and green, they make a stunning little plate to take along to a pot luck or gathering.

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Ingredients

Cucumber
Hummus
Cheese or
Vegan Cheese
Cherry Tomatoes

Looking for an alternative to those crazy gluten free crackers that are so hard that they chip your teeth when you bite down on them?? Try cucumber rounds! Cucumber rounds offer a fresh, crisp alternative for cracker type snacks. Fresh and versitile, they’re an excellent option.

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Nutrition

No need to compromise nutrition at snack time! This tasty little gem is packed with nutritional goodness, including: protein, fiber, folate, B Vitamins, Vitamins A and C – and more!

Step by Step Instructions

Step 1 – Wash ‘Em Up!

Wash and dry the cucumber and tomatoes.

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Step 2 – Prep

Slice cucumber into thin rounds (about 1/8th of an inch and thicker if you prefer!) and cut the cherry tomatoes in half length wise. Slice the cheese into thin slices and cut the slices to fit the approximate width of the cucumber rounds. No need to fuss with the width of the cucumber slices or cheese. This is a no-fuss snack – make the slices as thick or thin as you like them!

Step 3 – Build

Spread about a teaspoon of hummus on the cucumber rounds, place a slice of cheese over the hummus and top with half a cherry tomato.

This is a variable recipe – make six for a snack or make 25 to take along to a party!

Step 4 – Enjoy!

Plate them up and enjoy!

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Morgana’s Favorite Green Juice

by admin | May 20, 2018 | Drinks, Recipes, Uncategorized, Vegan|Veggie

Servings

About 2 Cups

Ready In:

10 min

Good For:

Any Time!

About this Recipe

By: Morgana Jane

This is an awesome, nutrient packed veggie juice and it’s great for you because it’s super fresh and far lower in sugar than fresh pressed fruit juice. It can be prepared in 10 minutes or less and it’ tastes great! Use a slow speed juicer to maintain nutritional integrity (I use the Omega Compact Nutrition Center – works great!) and drink it right away to ensure that you get the highest nutritional content. I recommend making fresh juice every day rather than juicing ahead. Here’s my favorite recipe – It’s my daily go-to.

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Ingredients

5 leaves black kale
5 leaves curly kale
1 small apple
1/4 lemon
2 carrots
2 sticks celery
1/2″ piece of fresh ginger
hand full parsley
half a small cuccumber
optional: cilantro or basil instead of, or as well as parsley

There is so much flavor going on in this juice!

The foundation of this recipe is kale, but the apple lends a just hint of sweetness, to balance the taste, and the ginger perks things up with a little zing.

Adjust the amount of ginger and lemon you use to satisfy your own palate. I love ginger, so I use about an inch of ginger – you may not care for it as I do – so use a smaller piece! Same for the lemon. Optionally, you can add basil and/or cilantro for even more layers of flavor.

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Nutrition

This juice delivers a wallop of nutrition. It’s packed with vitamins A, C, K, and B, Omega-3 and Omega-6 fatty acids, and Folate – and that’s just the beginning!

For a great nutritional boost, drink your veggies every day!

I always recommend fresh, organic veggies. Conventional veggies are cheaper, true, but only cheaper in the moment… Long term health implications from consuming pesticide laden food is far more costly down the road than the few cents that organic will set you back now. To cut costs, shop local at farms and farmer’s markets rather than retail grocery stores. The savings are considerable, and you will be supporting local farmers and boosting your local economy!

Step by Step Instructions

Step 1

Go buy yourself a nice big bag full of fresh, organic greens. Give them a good wash and spin off the excess water in a salad spinner or pat them dry with a towel. Chop the carrots, celery, apple, lemon, and ginger into pieces appropriately sized for your juicer.

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Step 2

Crank up the juicer and feed in the veggies, alternating between hard and soft veggies & fruit. This seems to be an important step for slow speed juicers like the Omega which does better over all with leafy greens and root veggies rather than soft fruit. Alternating keeps things flowing nicely.

Step 3

Once you have collected all the juice, give it a good stir and enjoy!

The yield for this recipe is about 2 cups of lovely fresh juice – enough to share with someone you love!

Prep Hack:

I buy a big bag of greens every week, wash them up and store it in the fridge. This makes prep time super fast, because the greens are ready to go!

Note:

Why a slow speed (masticating) juicer? High speed (centrifical) juicers create a lot of heat during the juicing process which compromises the nutritional quality of your juice. Slow juicers, on the other hand, create much less heat, and therefore help maintain nutritional integrity.

Mindful Moment:

After juicing, you will notice a delightful and distinct, very fresh, green scent that lingers in your kitchen.

Peace Out, and Enjoy!

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Cucumber & Hummus Bites

by admin | May 18, 2018 | Recipes, Snack & Appy, Uncategorized, Vegan|Veggie

Servings

Variable

Ready In:

5 min

Good For:

Snack | Appy

About this Recipe

By: Morgana Jane

Cucumber & Hummus Bites are one of my favorite healthy snacks. These gluten free gems offer a little hit of protein atop a crispy cucumber round and a tasty snack that you can whip up in five minutes or less! They’re also a great option for a before dinner appy, and with the lovely contrast of bright red and green, they make a stunning little plate to take along to a pot luck or gathering.

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Ingredients

Cucumber
Hummus
Cheese or
Vegan Cheese
Cherry Tomatoes

Looking for an alternative to those crazy gluten free crackers that are so hard that they chip your teeth when you bite down on them?? Try cucumber rounds! Cucumber rounds offer a fresh, crisp alternative for cracker type snacks. Fresh and versatile, they’re an excellent option.

[the_ad id='10778']

Nutrition

No need to compromise nutrition at snack time! This tasty little gem is packed with nutritional goodness, including: protein, fiber, folate, B Vitamins, Vitamins A and C – and more!

Step by Step Instructions

Step 1 – Wash ‘Em Up!

Wash and dry the cucumber and tomatoes.

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Step 2 – Prep

Slice cucumber into thin rounds (about 1/8th of an inch and thicker if you prefer!) and cut the cherry tomatoes in half length wise. Slice the cheese into thin slices and cut the slices to fit the approximate width of the cucumber rounds. No need to fuss with the width of the cucumber slices or cheese. This is a no-fuss snack – make the slices as thick or thin as you like them!

Step 3 – Build

Spread about a teaspoon of hummus on the cucumber rounds, place a slice of cheese over the hummus and top with half a cherry tomato.

This is a variable recipe – make six for a snack or make 25 to take along to a party!

Step 4 – Enjoy!

Plate them up and enjoy!

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