Vegan

Green Beans with Toasted Bread Crumbs

By The Taste for Life Test Kitchen
Prep Time
25 minutes
Number of Servings
Serves 6
Ingredients
  • 4 Tbsp olive oil, divided
  • 1 cup gluten-free panko-style bread crumbs
  • Salt and freshly ground black pepper to taste
  • 1 1⁄2 lbs fresh green beans, trimmed
  • 2 Tbsp lemon juice
  • 1⁄2 cup slivered almonds
Directions
  1. Heat 2 tablespoons of the oil over medium heat in a small skillet. Add bread crumbs. Toast, stirring constantly, until golden brown. Remove crumbs from heat and add salt and pepper to taste.
  2. Steam green beans until crisp-tender.
  3. Heat remaining 2 tablespoons of oil in a large skillet over medium-high heat. Add green beans and sauté until they’re heated through, approximately 2 to 3 minutes. Add lemon juice and almonds and sauté for 1 minute.
  4. Transfer green beans to a serving platter. Top with bread crumbs. Serve.
Nutrition Info
257 Calories, 7 g Protein, 0 mg Cholesterol, 24 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 5 g Fiber, 16 g Total fat (2 g sat), 333 mg Sodium, ★★★★ Vitamin K, ★★★ ★★ Vitamin B1 (thiamine), Vitamin B2 (riboflavin), ★ Vitamin B3 (niacin), Vitamin B6, Vitamin C, Calcium, Folate, Iron, Magnesium, Phosphorus
Contributor

The Taste for Life Test Kitchen

The Taste for Life staffers have a wide variety of backgrounds and dietary needs. We're always experimenting in the kitchen, and love to share what we cook—and what we learn in the process.

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Grilled Tofu with Lime-Cilantro Sauce

Mediterranean Flavor on a Vegan Staple

By The Taste for Life Test Kitchen
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients
  • 1 cup fresh Italian parsley leaves
  • 1 cup fresh cilantro leaves
  • 1 garlic clove, chopped
  • 1⁄4 cup extra-virgin olive oil
  • 2 Tbsp lemon juice
  • Salt and freshly ground black pepper
  • 1 (14 oz) package extra firm tofu, drained
  • 1 Tbsp vegetable oil, plus additional for grill
Directions
  1. In a high-speed blender, purée parsley, cilantro, garlic, extravirgin olive oil, lemon juice, and salt and pepper to taste until smooth. Set aside.
  2. Slice drained tofu into 12 slices. Lay slices on a rimmed baking sheet lined with a clean kitchen towel. Top tofu slices with another clean towel. Place another baking sheet on top. Set a heavy skillet on baking sheet to remove water from tofu. After 15 minutes, remove tofu and pat dry.
  3. Brush tofu with 1 tablespoon of vegetable oil. Season to taste with salt and pepper. Lightly oil grill grates with additional vegetable oil.
  4. Grill tofu slices 3 minutes per side, or until lightly charred. Remove tofu from grill. Brush with herb sauce. Serve remaining sauce on side.
Nutrition Info
198 Calories, 9 g Protein, 4 g Carbohydrates, 2 g Fiber, 18 g Total fat (3 g sat), 313 mg Sodium, ★★★★★ Vitamin K, ★★ Vitamin C, Calcium, ★ Vitamin E, Folate, Iron, Magnesium, Phosphorus
Contributor

The Taste for Life Test Kitchen

The Taste for Life staffers have a wide variety of backgrounds and dietary needs. We're always experimenting in the kitchen, and love to share what we cook—and what we learn in the process.

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Roasted Carrot-Apple Soup

By Christine Wansleben
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
  • 1 large onion, cut into 1-inch pieces
  • 1 lb large carrots, peeled, cut into 1⁄2-inch thick rounds
  • 1 Golden Delicious apple, peeled, cored, and cut into large pieces
  • 2 Tbsp olive oil
  • 2 1⁄2 cups low-sodium vegetable broth
  • 1 1⁄2 tsp cumin seeds
  • 1 tsp fresh lemon juice
  • 1⁄8 tsp ground allspice
  • Salt and freshly ground black pepper
  • 1⁄2 cups plain yogurt, stirred to loosen
Directions
  1. Preheat oven to 375°.
  2. Toss onion, carrots, and apple with oil. Spread mixture in a single layer and roast for 15 to 20 minutes, or until apples and onion begin to turn golden.
  3. Remove mixture from baking sheet and place in a large stockpot. Add broth and bring to a boil. Reduce heat, cover, and simmer until carrots are very tender, about 20 minutes.
  4. Toast cumin seeds in a small, dry skillet over medium-high heat until fragrant, 4 to 5 minutes; cool. Finely grind seeds in a spice mill.
  5. Remove soup from heat. Puree in batches in a blender until smooth. Return to same stockpot. Whisk in lemon juice and allspice. Season with salt, pepper, and cumin to taste.
  6. Place yogurt in a small dish so guests can spoon some over soup.
Nutrition Info
190 Calories, 6 g Protein, 24 g Carbohydrates, 5 g Fiber, 9 g Total Fat (2 g sat, 6 g mono, 1 g poly), 167 mg Sodium, ★★★★★ Vitamin A, ★★ Manganese, ★ Vitamin B6, Vitamin C, Calcium, Copper, Phosphorus, Potassium
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Stir-Fried Tofu and Shiitake Mushrooms

By The Taste for Life Test Kitchen
Prep Time
25 minutes
Number of Servings
Serves 2
Ingredients
  • 1 lb shiitake mushrooms
  • 1 cup low-sodium vegetable broth
  • 1 Tbsp cornstarch
  • 3 Tbsp low-sodium soy sauce
  • 2 Tbsp rice vinegar
  • 1 1⁄2 tsp sugar, optional
  • 2 Tbsp oil
  • 2 Tbsp minced peeled fresh ginger
  • 2 garlic cloves, minced
  • 1 Tbsp chili-garlic sauce
  • 1 (14 oz) container firm tofu, drained, patted dry, and cut into 1-inch cubes
  • 1⁄2 cup chopped green onions
Directions
  1. Remove mushroom stems and discard. Chop mushroom caps into thin strips.
  2. Place broth in a medium bowl. Whisk in cornstarch, soy sauce, vinegar, and sugar (if using).
  3. Heat oil in a large wok or skillet set over high heat. Add mushrooms. Stir-fry until browned, about 3 minutes. Add ginger, garlic, and chili-garlic sauce. Stir-fry for 30 seconds. Stir cornstarch mixture to recombine. Add cornstarch mixture to vegetable mixture.
  4. Gently add tofu to skillet. Stir to cover in sauce. Reduce heat to low, cover, and simmer for about 4 minutes until sauce thickens slightly.
  5. Garnish with green onions and serve.
Nutrition Info
Made with 1 1⁄2 teaspoons sugar: 412 Calories, 25 g Protein, 0 mg Cholesterol, 32 g Carbohydrates, 10 g Total sugars (3 g Added sugars), 8 g Fiber, 23 g Total fat (3 g sat), 833 mg Sodium, ★★★★★ Vitamin B3 (niacin), Vitamin B6, Phosphorus, ★★★★ Vitamin B2 (riboflavin), Vitamin K, Calcium, ★★★ Magnesium, Zinc, ★★ Iron, Folate, Potassium, ★ Vitamin B1 (thiamine)
Contributor

The Taste for Life Test Kitchen

The Taste for Life staffers have a wide variety of backgrounds and dietary needs. We're always experimenting in the kitchen, and love to share what we cook—and what we learn in the process.

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Braised Cabbage and Apples

By The Taste for Life Test Kitchen
Prep Time
45 minutes
Number of Servings
Serves 4
Ingredients
  • 3 Tbsp olive oil
  • 1 1⁄2 lbs white or red cabbage, cored and shredded
  • 1⁄2 lb apples, peeled, cored, and roughly chopped
  • Pinch ground cloves
  • 1⁄2 cup apple cider, plus more as needed
  • 2 tsp apple cider vinegar
  • Salt and freshly ground black pepper
Directions
  1. Heat oil in a large, deep skillet set over medium heat. Add cabbage, apples, and cloves. Sauté for 3 minutes.
  2. Pour in apple cider. Reduce heat to medium-low.
  3. Cover skillet and cook, stirring every 5 minutes or so, until cabbage is tender (not mushy), about 25 minutes. Add more apple cider if cabbage and apples become too dry.
  4. Stir in vinegar, season with salt and pepper, and serve.
Nutrition Info
Made with white cabbage: 177 Calories, 2 g Protein, 0 mg Cholesterol, 21 g Carbohydrates, 14 g Total sugars (0 g Added sugars), 6 g Fiber, 10 g Total fat (2 g sat), 324 mg Sodium, ★★★★★ Vitamin C, Vitamin K, ★ Vitamin B1 (thiamine), Vitamin B6, Vitamin E, Folate
Contributor

The Taste for Life Test Kitchen

The Taste for Life staffers have a wide variety of backgrounds and dietary needs. We're always experimenting in the kitchen, and love to share what we cook—and what we learn in the process.

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Soy Chai Tea

By The Taste for Life Test Kitchen
Number of Servings
Serves 1
Ingredients
  • 1 1⁄2 cups water
  • 1⁄4 tsp ground cloves
  • 1⁄4 tsp ground ginger
  • 4 black tea bags
  • 2⁄3 cup soy milk
  • 2 tsp honey
Directions
  1. In a small saucepan, mix together the water, cinnamon, cloves, and ginger and simmer
  2. Reduce heat to low and cover. Simmer for 5 minutes.
  3. Add milk and heat until steaming, but do not bring to a boil.
  4. Remove from heat, add the black tea bags, and cover.
  5. Steep for approximately 3 1⁄2 to 4 minutes.
  6. Pour into mug and sweeten with honey, if desired.
Nutrition Info
116 Calories, 3 g Protein, 0 mg Cholesterol, 24 g Carbohydrates, 17 g Total sugars (12 g Added sugars), 2 g Fiber, 1 g Total fat (0 g sat), 77 mg Sodium, ★ Vitamin A, Vitamin D, Calcium, Phosphorus 
Contributor

The Taste for Life Test Kitchen

The Taste for Life staffers have a wide variety of backgrounds and dietary needs. We're always experimenting in the kitchen, and love to share what we cook—and what we learn in the process.

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Bitter Brew Detox Tea

By Maria Noël Groves, RH (AHG)
Prep Time
20 minutes
Number of Servings
Serves 1
Ingredients
  • 1 tsp burdock root
  • 1 tsp dandelion root
  • 1 tsp roasted chicory root
Directions
  1. Simmer herbs in 8 to 16 ounces of water for 20 minutes; strain.
  2. If desired, sweeten with blackstrap molasses and add unsweetened almond, hemp, or coconut milk.
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Wheat Berry Minestrone with Kale

By The Taste for Life Test Kitchen
Prep Time
1 hour, 45 minutes
Number of Servings
6
Ingredients
  • 1 (15.5 oz) can cannellini beans, drained and rinsed
  • 4 cups low-sodium vegetable stock, divided
  • 1 Tbsp olive oil
  • 1 onion, chopped
  • 3 stalks celery, chopped
  • 3 garlic cloves, minced
  • 2 tsp dried basil
  • 1 cup wheat berries, rinsed and drained
  • 1 (14 oz) can diced tomatoes with their juice
  • 8 cups coarsely chopped, trimmed kale (stems removed)
  • Salt and freshly ground black pepper
Directions
  1. In a food processor or high-speed blender, purée drained beans with 1 cup of the stock. Set aside.
  2. In a large pot, heat oil over medium heat. Add onion and celery. Cook, stirring frequently, until celery is softened, about 5 minutes. Add garlic and basil and cook for 1 minute.
  3. Add wheat berries, tomatoes and their juice, 2 cups of water, reserved puréed bean mixture, and remaining 3 cups of stock. Bring to a boil. Reduce heat to low. Cover and simmer until wheat berries are almost tender, about 1 hour.
  4. Stir in kale. Cover and cook until kale and wheat berries are tender, about 15 minutes. Season to taste with salt and pepper.
Nutrition Info
394 Calories, 22 g Protein, 73 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 17 g Fiber, 4 g Total fat (1 g sat), 262 mg Sodium, ★★★★★ Vitamin K, Folate, Iron, Phosphorus, ★★★★ Vitamin B1 (thiamine), Vitamin C, Magnesium, ★★★ Vitamin B6, Potassium, Zinc, ★★ Calcium, ★ Vitamin A, Vitamin B2 (riboflavin), Vitamin B3 (niacin)
Contributor

The Taste for Life Test Kitchen

The Taste for Life staffers have a wide variety of backgrounds and dietary needs. We're always experimenting in the kitchen, and love to share what we cook—and what we learn in the process.

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Sweet Potato Stew with Lentils and Spinach

By The Taste for Life Test Kitchen
Prep Time
45 minutes
Number of Servings
4 servings
Ingredients
  • 2 Tbsp oil
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 2 Tbsp fresh minced ginger
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 2 sweet potatoes(unpeeled), chopped into bite-size chunks
  • 1 1⁄2 cups red or yellow lentils, rinsed
  • 6 cups baby spinach
  • Salt and freshly ground black pepper
Directions
  1. Heat oil in a medium pot set over medium heat. Add onion and sauté for 5 minutes. Add garlic and ginger and sauté for 2 minutes. Add cumin and turmeric and sauté for 1 minute, stirring constantly.
  2. Add sweet potatoes, lentils, and enough water to just cover ingredients in pot.
  3. Simmer until lentils and sweet potato are tender, approximately 20 to 25 minutes.
  4. Add spinach and simmer for a few minutes, or until spinach is soft and wilted. Season with salt and pepper and serve.
Nutrition Info
395 Calories, 20 g Protein, 64 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 11 g Fiber, 8 g Total fat (1 g sat), 346 mg Sodium, ★★★★★ Vitamin A, Vitamin B1 (thiamine), Folate, ★★★★ Vitamin B6, ★★★ Iron, Phosphorus, ★★ Zinc, ★ Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Vitamin E, Vitamin K, Magnesium, Potassium
Contributor

The Taste for Life Test Kitchen

The Taste for Life staffers have a wide variety of backgrounds and dietary needs. We're always experimenting in the kitchen, and love to share what we cook—and what we learn in the process.

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Black Bean Cakes

By Ann Louise Gittleman, Ph.D., C.N.S.
Prep Time
35 minutes
Number of Servings
serves 8
Recipe Source
Fat Flush for Life by Ann Louise Gittleman, PhD, CNS ($22.95, Da Capo Press, 2009)
Ingredients
  • Olive oil spray
  • 1⁄2 cup chopped red onion
  • 1⁄4 cup chopped celery
  • 1⁄4 cup seeded and chopped red bell pepper
  • 1⁄4 cup seeded and chopped green bell pepper
  • 2 cloves garlic, minced
  • 1 jalapeño, seeded and chopped
  • 2 tsp freshly squeezed lime juice
  • 1⁄8 tsp cayenne, or to taste
  • 1 tsp ground cumin
  • 1⁄4 tsp ground coriander
  • 1 Tbsp dried parsley
  • 1⁄4 tsp salt (optional)
  • 2 (14 oz) cans black beans, drained and lightly mashed
  • 1 large egg
  • 1⁄4 cup chia seeds
Directions
  1. Preheat oven to 375°. Coat a sauté pan with a few spritzes of olive oil. Heat over medium heat.
  2. Sauté veggies in pan until they are softened and begin to brown. Spoon into a large bowl.
  3. Stir in remaining ingredients, mixing well.
  4. Form mixture into 8 equal-size patties. Place on a lined baking sheet and bake for about 15 minutes, or until heated through.
Nutrition Info
391 Calories, 24 g Protein, 67 g Carbohydrates, 18 g Fiber, 4 g Total fat (1 g sat), 19 mg Sodium, ★★★★★  Vitamin B1 (thiamine), Magnesium, Phosphorus, ★★★★ Potassium, ★★★  Iron, ★★  Vitamin C, Zinc, ★  Vitamin B2 (riboflavin), B3 (niacin), B6, K, Calcium
Contributor

Ann Louise Gittleman, Ph.D., C.N.S.

Ann Louise Gittleman, PhD, is a New York Times award-winning author of 30 books on detox, health, and healing, including the international bestselling Fat Flush Plan and Zapped! Visit her blog and join her online Fat Flush Community.

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