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Green Fed

a blog about a girl who decided eating plants was the way to go

(Recipe Credit from Kalyn’s Kitchen)

Ingredients for Filling:
2 cans (15 oz.) black beans (or use 3 cups cooked black beans)
4 large orange-fleshed sweet potatoes, diced in 1 inch cubes (about 3 lb. sweet potatoes; sometimes called yams in U.S. stores)
1/2 cup vegetable stock or canned vegetable broth
4 T fresh squeezed lime juice
2 tsp. ground cumin
1 tsp. ground coriander
4 tsp. minced garlic
salt and fresh ground black pepper to taste


If using canned black beans, drain the beans into a colander placed in the sink, rinse well until no more foam appears, and let beans drain while you prep other ingredients.   Peel sweet potatoes and cut into 1 inch cubes.
Spray the slow cooker crock with olive oil or non-stick spray.  Put beans, sweet potatoes, vegetable stock, lime juice, ground cumin, ground coriander, and minced garlic in slow cooker and cook on high for about 3 hours (or low for 6 hours), or until sweet potatoes are soft to your liking.  Season the filling to taste with salt and fresh ground black pepper.
When the filling is nearly through cooking prepare toppings as desired: chopped fresh cilantro, shredded mozzarella, shredded lettuce, sour cream, and lime pieces.   Heat tortillas using the microwave or by wrapping them in foil and heating in the oven.
To assemble burritos, put a generous amount of filling inside a tortilla.  Top with cilantro, cheese, lettuce, sour cream, and a squeeze of lime juice (I filled ours with with a little bit of cheese, shredded cabbage and a tiny bit of sour cream).  Fold one edge up to make the bottom of the finished burrito, then fold two sides in.  Serve hot, with extra lime to squeeze on at the table if desired.

We are big fans of Veganomicon in our house, so we decided to purchase Isa’s newest edition, Appetite for Reduction.  I’ve already made a few things from this book and we’ve loved every single one of those meals!

This particular recipe was AMAZING!  So many nutrients and MUCH LESS fat and calories than your typical Shepherd’s Pie recipe!  And those Cauliflower Mashed Potatoes… don’t even get me started!  They are sooooo good!!!

Upside-Down Lentil Shepherd’s Pie

from Isa Chandra Moskowitz’s “Appetite for Reduction”

2 teaspoons olive oil
1 onion, chopped finely
4 oz shiitake mushrooms, chopped (1 1/2 cups)
1 zucchini, diced small (1 1/2 cups
3 cloves garlic, minced (of course I doubled mine to 6! mmm garlic!)
1/2 teaspoon dried tarragon
2 teaspoons dried thyme
1/2 teaspoon salt
Several pinches freshly ground black pepper
1 cup carrots, peeled and diced small
3/4 cup du Puy lentils (aka French lentils), rinsed
3 cups vegetable broth
1 tablespoon Worcestershire sauce (vegan varieties include Annie’s, Wizard’s, Edward & Sons)
1/2 cup frozen peas

Preheat a 4-quart pot over medium heat. Saute the onion in the oil until translucent, about 5 mins. Add the shiitakes, zucchini, garlic, tarragon, thyme, salt, and pepper; saute for 5 more mins.

Add the carrots, lentils, and broth. Cover and bring to a boil. Once boiling, lower the heat to a simmer and cook for about 25 mins, stirring occasionally. By this point, the lentils should be tender and most of the broth should be absorbed. If it’s not, then just let it simmer for longer and check on it. (Mine took about 15 mins longer than this.) Conversely, if the broth has evaporated and the lentils are soft, then add a bit of water and simmer for a bit longer.

Once the lentils are soft, stir in the Worcestershire sauce and peas. (I added 1 c. of peas instead of the 1/2.) Let sit for 10 mins or so for maximum flavor. Taste for salt.

To serve: Scoop a cup of Caulipots into a bowl and serve a cupful of lentils over it.

Cauliflower Mashed Potatoes (Caulipots)
Gluten and Soy free

2 russet potatoes, cut into 3/4 inch pieces (about 1 1/2 lbs)
1/2 head cauliflower, cut into florets (1 lb, or about 3 cups)
1 tablespoon olive oil
2 to 4 tablespoons vegetable broth
1/2 teaspoon salt
Several pinches of freshly ground black pepper

Place the potatoes in a 4-quart pot in enough cold water to submerge them, making sure there are about 4 inches of extra water on top for when you add the cauliflower. Bring the potatoes to a boil. Once boiling, add the cauliflower and lower the heat to a simmer. Let simmer for about 15 mins, until the potatoes and cauliflower are tender.

Drain them in a colander, return them to the pot, and use a potato smasher to mash them a bit. (A regular fork works just fine.) Add the olive oil, 2 tablespoons of broth, the seasonings and mix well. If needed, add another 2 tablespoons of broth. Taste for salt. Serve warm..

I made this last night and it was FABULOUS!!


Gold Rush Chili (from Fat Free Vegan Kitchen)

  • 1 butternut squash, peeled and cut into 1/2-inch cubes
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 1 red bell pepper, chopped
  • 1 tablespoon mild chili powder
  • 1 1/4 teaspoons ground cumin
  • 2 teaspoons Mexican oregano
  • 1/8-1/4 teaspoon chipotle chili powder (or to taste)
  • 2 15-ounce cans diced tomatoes
  • 1/2 cup water
  • salt and freshly ground black pepper, to taste
  • 2 15-ounce cans beans (see note above), drained
  • 3 green onion, sliced (for garnish)


  1. Prepare the butternut squash (see discussion above), and set it aside. Heat a large, non-stick pot over medium-high heat, and add the onion and bell pepper. Sauté until the onion is translucent and the pepper is soft, about 7-9 minutes. (You may add a little water to prevent sticking.) Add the garlic and sauté for 2 more minutes.
  2. Add all the seasonings, and stir well to coat the vegetables. Stir in the tomatoes (and their juice), water, squash, salt, and pepper. Cover and reduce the heat to a simmer. Cook for 20 minutes.
  3. Add the beans, and adjust the seasonings, if necessary. Cover and cook until the squash is tender but not falling apart (about 40 minutes). Serve in bowls, garnished with green onions.


I’ve been working my way through the Food Matters Cookbook.  And let me tell you, there are some fantastic recipes in there!

We LOVED these!

Edamame Cakes (from Food Matters Cookbook)

2 c. edamame
1 T. sesame oil
1 egg (or 1 Flax Egg:  1 Tbsp ground flax mixed with 3 Tbsp water)
salt and pepper
whole wheat flour, as needed

Bring a pot of water to a boil.  Add frozen, shelled edamame and cook for 5 – 10 minutes, until tender.  Drain (and reserve some of the cooking water.) Pulse edamame, egg, sesame oil, salt, and pepper.  Do not puree.  Add a touch of whole wheat flour to thicken or a touch of water to thin.

Cook in a skillet with vegetable oil or extra virgin olive oil, about four minutes per side.

Soy drizzling sauce
1/4 c. soy sauce
1 T. rice vinegar
1 T. sesame oil
1 tsp. sugar
1 tsp. fresh minced garlic
1 tsp. fresh ginger (or ground if you’re in a pinch)

Serve with brown rice.

I made these last night, and they were really yummy!


Baked Mushroom-Sesame Rice Balls (from the The Food Matters Cookbook)

1 1/2 cups short grain brown rice


Boiling water, as needed

2 tablespoons vegetable oil, plus more for greasing the pans

8 ounces fresh shiitake or button mushrooms, chopped

Black pepper

1 cup sesame seeds or finely chopped nuts, plus more as needed

Soy drizzling sauce for dipping (recipe to follow)


Soy Drizzling Sauce

1/4 c. soy sauce
1 T. rice vinegar
1 T. sesame oil
1 tsp. sugar
1 tsp. fresh minced garlic
1 tsp. fresh ginger (or ground if you’re in a pinch)



1. Put the rice in a large pot along with a big pinch of salt. Add enough water to cover by about 1 1/2 inches. Bring to a boil, then adjust the heat so the mixture bubbles gently.

2. Cook, stirring occasionally and adding more boiling water if the rice begins to stick to the bottom, until the grains are very tender and burst, about an hour.

3. Meanwhile, put the oil in a large skillet over medium-high heat. When it’s hot, add the mushrooms, sprinkle with salt and pepper, and cook, stirring occasionally, until dry, lightly browned, and almost crisp, 10 to 15 minutes. When the rice is starchy and very thick, stir in the mushrooms, transfer to a bowl, and let cool in the fridge, at least 45 minutes and up to 24 hours.

4. When you are ready to bake the rice balls, heat the oven to 375°F and grease two large baking sheets. Pour the sesame seeds into a shallow bowl. Roll the rice mixture into 1 1/2-inch balls, dip each ball into the sesame seeds to coat it completely, and put the balls 2 inches apart on the prepared pans. Bake the rice balls, turning them as needed, until crisp and golden, 25 to 30 minutes. Serve immediately, passing soy sauce at the table.



We’ve been eating this yummy chili for a few years now, and it’s never gotten old.  I always look forward to the weather cooling down a bit so I can start making it again.  It’s so satisfying and yummy, and even better the next day!

Quinoa Chili

2 cans beans (I like Kidney and Black), drained and rinsed well

2 tsp oil

1 medium onion, chopped finely

2 tsp salt

1 bell pepper, chopped

2 cloves garlic, minced

2 tsp cumin

1 tsp oregano

1/4 tsp cayenne (optional)

1/4 tsp cinnamon

1 Tbsp chili powder

2/3 cup quinoa, rinsed well

1 cup frozen corn

2 cups crushed tomatoes

1 cup water (I like a mixture of veggie broth and water)

Sautee onions over medium heat til tender.  Add spices and peppers; saute for 5-10 minutes.  Add quinoa and toast for a few minutes.  Add corn, tomatoes and water & simmer for 20 minutes over medium-low heat.  Add beans and simmer for another 15 minutes.

Serve with sliced avocado on top.  YUM!

I seriously can’t get enough pumpkin this season.  It’s my absolute favorite thing to consume, and it doesn’t hurt that it’s so incredibly healthy!

I can’t promise this shake is the most healthy thing in the world.  BUT I can promise you that you will be one happy camper after guzzling this delectable treat!

Pumpkin Pie Shake

1/3 cup pumpkin puree (either fresh or canned) – NOT the Pumpkin Pie Mix

1/2 cup milk (I used unsweetened Rice Milk)

1/4 cup vanilla

1/2 tsp cinnamon

1/4 tsp pumpkin pie spice

2 Tbsp maple syrup (or brown sugar)

2 cups ice cream- depending on how thick you’d like your shake (I used a soy ice cream from Trader Joe’s)

Graham Crackers for crumbling on top!

Blend everything up except ice cream.  Once it’s smooth and frothy, add ice cream and finish blending.  Don’t blend too long, or you’ll end up with a slushy consistency.  Crumble graham cracker crumbs on top and ENJOY!!!

This is such a nice replacement for the Pumpkin Smash Smoothie at Jamba Juice (my absolute favorite treat!).