Recipes — oil free

Many people on a plant-based diet find breakfast to be their biggest culinary challenge, but don’t let that be an excuse to skip the meal altogether (which is NEVER a good idea). Having always been used as a breakfast grain, quinoa makes a hearty and filling substitute for standard cereals. It’s easy to adapt this recipe to your personal palate, so experiment, get creative, and fill up on this good-for-you morning meal. Prep Time: 5 minutes Cook Time: 30 minutes Yield: 2 servings Ingredients: 2 cups of cooked quinoa 1 1/5 tsp of cinnamon 1/4 cup of raisins ½ cup of chopped...

This Berry Blast smoothie is rich, filling, and naturally sweet. It's the perfect summertime breakfast when berries are in season, but can also be enjoyed just as much with frozen berries. It’s packed with vitamin C, fiber and ton of antioxidants.  Prep Time: 5 minutes Servings: 2  Ingredients: ½ cup of fresh or frozen blackberries ½ cup of fresh or frozen raspberries 1 frozen banana 1 cup of almond milk or soy milk (recommend: West Soy) 1 TBS of chia seeds 1 avocado Instructions: Blend ingredients together Enjoy   By The MamaSezz Team

Spring is finally here (or almost here…)! It’s time to start moving away from warm and comforting to refreshing and tangy. This chilled cantaloupe and avocado soup is so creamy, fresh and light that it will have you ready for flip flops, BBQ’s and bathing suits in no time! The best part? This plant-based lunch is ready in 5 minutes Prep Time: 5 minutes Yield: 2 servings   Ingredients: 2 cups of diced cantaloupe 1 ripe avocado ½ a lime (juice and skin) a pinch of sea salt a pinch of black pepper ¼ a cup of coconut milk Instructions: Combine the cantaloupe,...

Looking for a unique plant-based side dish? Tired of steamed veggies or bland rice? Try these protein packed, fiber-rich, whole food plant-based garlic tahini crusted green beans. Loaded with vitamin C, calcium and iron, this easy-to-make dish provides both creamy and crunchy textures, savory and tart flavors, and will keep you full and satisfied.   Prep Time: 5 minutes Yield: 4-6 servings Ingredients: 3 cloves of garlic, minced 12 oz of green beans, ends trimmed   2 TBSP of Tamari ½ a lemon 1 TBSP of sesame seeds 3 TBSP of tahini Water (a few TBSP to prevent sticking) Instructions: In a stovetop pan, sauté...