Carolyn Yachanin Archives - Forks Over Knives

Carrot Cake Overnight Oats

Carolyn Yachanin — Thu, 04 Oct 2018 10:58:39 +0000

Carrot cake for breakfast? Yum! Naturally sweet grated carrots and almond milk add to the dessert-like taste of these overnight oats. This easy vegan breakfast bowl is also laced with cinnamon and nutmeg, the classic carrot cake spices. The final texture will depend on how fine you shred the carrots. Smaller threads will melt into the softened oats, while coarsely grated carrots will have more of a crunch. The recipe serves one but is easy to double or quadruple if you want to make enough for the family or for a couple of days. And don’t forget the toppings! Along with flavor, they can add extra fiber and nutrients to your morning meal.

Recipe from carolynspantry.com

Yield: Makes 1½ cups

½ cup rolled oats
½ cup shredded carrot
2 Medjool dates, pitted and chopped
1 tablespoon ground flaxseeds
1 tablespoon pumpkin seeds
1 teaspoon ground cinnamon
Pinch of ground nutmeg
1 cup unsweetened almond milk, plus more for serving
Toppings such as hemp seeds, chopped pecans, almond butter, and/or raisins (optional)

Instructions

Combine the oats, carrot, dates, flaxseeds, pumpkin seeds, cinnamon, nutmeg, and almond milk in a glass jar.
Cover and chill for 2 hours, or up to 2 days. Stir in toppings (if desired) and add additional milk, if needed.

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Rainbow Sweet Potato Breakfast Bowl

Carolyn Yachanin — Wed, 09 May 2018 17:32:35 +0000

The foundation for this hearty sweet potato breakfast bowl is a perfectly steamed sweet potato. The steamy, sweet interior is then mashed in a bowl, lightly seasoned with cinnamon and cardamom, and topped with a colorful mix of fresh fruit, pumpkin seeds, and a drizzle of maple syrup.

Recipe from copinaco.com

Yield: Makes 1 bowl

1 medium sweet potato, cut in half lengthwise
½ teaspoon ground cinnamon
Dash of cardamom
½ ripe banana, sliced into rounds
2 tablespoons pumpkin seeds
¼ cup blueberries
¼ cup strawberries
1 tablespoon maple syrup

Instructions

Place the sweet potato halves in a double boiler or steamer basket over an inch of boiling water, and steam over medium-low heat for 20 minutes, or until you can easily pierce it with a fork.
Next, mash the sweet potato inside its skin, then scrape the insides into a large bowl. Add the cinnamon and cardamom and mix well, adjusting seasoning as needed.
Top with the banana, pumpkin seeds, berries, maple syrup, and enjoy!

https://www.youtube.com/watch?v=SSdEY3RBiVc

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Quick Chickpea Bolognese

Carolyn Yachanin — Tue, 24 Apr 2018 17:35:10 +0000

Got a few minutes and want something delicious and totally nourishing for dinner? Try this quick vegan chickpea bolognese sauce over your favorite pasta! Chopping the chickpeas gives the sauce a finer texture that’s easier to eat with noodles. Feel free to leave this step out, however, if you’d rather eat them whole. This bolognese is completely plant-based and loaded with veggie goodness to make you feel awesome. Imagine that after eating a big bowl of pasta!

Recipe from Carolyn’s Pantry

Yield: 8 cups

1½ cups diced red onion
3 cloves fresh garlic, minced
1 (15.5-ounce) can chickpeas, rinsed, drained, and chopped (1½ cups)
1 medium carrot, cut into ¼-inch dice
1 cup mushrooms (any kind you like), cut into ¼-inch dice
1 (14.5-ounce) can diced tomatoes (1½ cups)
1 (15-ounce) can tomato sauce (1½ cups)
½ tablespoon dried oregano
1 tablespoon dried parsley
Sea salt
3 cups cooked brown rice penne or fusilli pasta (or any other whole-grain pasta)

Instructions

Heat a large saucepan over medium heat, add the red onions, garlic, chickpeas, carrots, and a dash of salt. Sauté the vegetables for about 5 minutes, or until the onions are slightly translucent. Add water 1 to 2 tablespoons at a time, as needed, to keep vegetables from sticking to the pan.
Add the mushrooms and sauté for about 2 minutes.
Add the diced tomatoes, tomato sauce, oregano, and parsley. Sauté for 2 more minutes, taste and adjust seasoning.
Pour as much of the sauce as you like over the pasta and eat up—it’s all fantastic for you and tastes even better.

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Easy Turmeric Eggplant Curry

Carolyn Yachanin — Tue, 30 May 2017 21:58:05 +0000

Eggplants shine like the superstars they are in this really simple dish. Great for those new to curries, this foolproof recipe couldn’t be easier—it’s just one pot on the stove and ready in under 45 minutes. Win! Make a big pot on a Sunday night and you’ve easily got lunch or dinner for five days! Serve it with red beet kimchi and avocado. Throw it onto a wrap for a curry burrito. Or enjoy with steamed veggies and a favorite chutney. There are so many ways to enjoy this fantastic, yet light, dish. There are more vegan eggplant dishes we’d like for you to give a try!

Recipe adapted from Carolyn’s Pantry.

Yield: Makes 4 servings

1 large eggplant
½ red onion, chopped
2 cloves garlic, chopped
3 carrots, peeled and chopped
1 cup white button mushrooms, chopped
3 tomatoes, roughly chopped
3 teaspoons turmeric
1 teaspoon ginger
1 teaspoon crushed red pepper flakes
1½ cups dried red lentils
1 (15-ounce) can light coconut milk
2⅔ cups vegetable broth
2 cups chopped kale leaves
Salt to taste
2 cups cooked quinoa or brown rice

Optional toppings

A handful of chopped cilantro
Avocado
Beet kimchi or red cabbage kraut

Instructions

Preheat the oven to 450°F.
Line a baking sheet with parchment paper or a silicone baking mat. Cut the eggplant in thirds lengthwise, place on the prepared baking sheet, and bake for about 15 minutes while you prep the other ingredients.
When there’s about 5 minutes left on the timer for the eggplant, heat a large pot over medium low to medium heat. Add the onion, garlic, and carrots and sauté for 2 to 5 minutes, or until the onions start to turn brown and translucent. Add water 1 to 2 tablespoons at a time as needed, to keep the vegetables from sticking to the pan.
Remove the eggplant from the oven, let it cool a bit since it’ll be pretty hot, and roughly it chop into large pieces.
Add the chopped eggplant, mushrooms, tomatoes, turmeric, ginger, and red pepper flakes to the pot and sauté for about 5 minutes, or until the mushrooms get nice and soft.
Next, add the lentils, coconut milk, and vegetable broth and stir. Bring the pot to a boil, then reduce heat, cover with a lid, and simmer for about 10 minutes.
Add the kale, stir, and cook, uncovered, for an additional 5 minutes. Taste and add salt if you think it needs it.
Top with optional toppings and serve with quinoa or brown rice!

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