A wholesome vegan diet can meet your complete nutritional needs. Using whole grains, healthy oils, fresh vegetables, legumes, nuts and seeds as your base, you can create simple and delicious meals. Vegan home style cooking is savory, wholesome and warming. With no need for fancy, exotic ingredients, cooking this way is easy and accessible.
When creating wholesome vegan meals, include whole grains, vegetables or fruits, protein and healthy fats on your plate. Kitchen pantries stocked for vegan homestyle cooking should include most or all of the following:
- Whole grains: Oats, Rice, Quinoa and wheat products
- Healthy Fats: olive, sunflower, coconut and sesame oil, nut butter, avocado and vegan margarine
- Fresh fruits and vegetables: ideally local and organic
- Legumes, nuts, and seeds
- Vegan milk and yogurt
Homestyle Vegan Breakfast
Homemade oatmeal is an excellent wholefood vegan breakfast. Add some or all of the following to a small sauce pan:
- 1 cup rolled oats
- 2 tbsp nut or seed butter
- Fresh or frozen fruit
- 1 tsp maple syrup
- Any or all of the following: dried fruit, seeds or small nuts, cinnamon or allspice
- 1 ½ to 2 cups vegan milk
Cook everything together to make an extremely nutritious, rich and sweet breakfast.
Another wholesome homestyle vegan breakfast is a smoothie bursting with bananas, berries, tropical fruit, vegan milk and a small amount of seed or nut butter. Enjoy the smoothie with a couple pieces of whole grain bread topped with margarine and nut butter.
Homestyle Vegan Lunch
Lunchtime is a great opportunity to try out excellent vegan spreads. Combine the following in a food processor to make a savory bean dip:
- 1 can organic black beans drained and rinsed-set 1T of the fluid aside
- 1 clove garlic
- 2 tbsp of your favorite salsa
- 1 tbsp olive oil
- 1 tbsp fluid from bean can
- ½ tsp salt
- 1 tbsp tahini (if you have it —this is not essential)
Dip chips, or spread the dip on whole grain bread with fresh, crunchy vegetables for a great sandwich. Put a dollop of bean dip on cooked quinoa and steamed vegetables. Enjoy a cup of vegan yogurt or a cup of miso soup –(single serving packages are available at your local market)- with your lunch.
Homestyle Vegan Dinner and Dessert
There are endless possibilities for nourishing and delicious vegan dinners, and sweet desserts are one of the best parts of homestyle vegan cooking!
A simple Dal (Lentil stew) can be made with red lentils. Serve this dish with steamed brown rice and crunchy salad.
Sautee the following on low heat until tender:
- 2 tbsp olive oil
- 1 tbsp minced garlic
- 1 tbsp minced ginger
- 1 small chopped white onion
- 1 bunch of celery, chopped
Add the following:
- 1 cup red lentils (rinsed and drained)
- 4-5 cups water or vegetable stock
- 1 can diced tomatoes
- Fresh or frozen green, leafy vegetables
- 1 tbsp Tahini (if you have it)
- 1-2 tsp salt
Bring the mixture to a boil, then lower and simmer for 25-30 minutes until the lentils have dissolved into a savory paste. You will need to stir this often.
Another excellent home style dinner is a vegan sauté with chopped fresh vegetables, garlic, ginger and tofu cooked with sesame or coconut oil, soy sauce, rice wine vinegar and a touch of maple syrup. Serve the sauté over steamed brown rice or noodles.
Recipes abound online and in cookbooks for excellent vegan desserts. Homestyle desserts like brownies, chocolate chip cookies, and chocolate cakes are easily made vegan with simple ingredients. These rich and satisfying desserts are an excellent way to wrap up a delicious home style meal.
Eating vegan does not have to mean forgoing rich and comforting foods. Indeed, when cooking vegan homestyle, you can have peace of mind from knowing you are eating healthfully, but also enjoy delicious, nourishing and warming foods.
CATEGORIES: Diet, Recipes, Vegetarian, Nutrition, Vegan-cooking, Vegan-recipes