8 Healthy And Delicious Vegan Bagel Toppings

Bagels ideas for breakfast, lunch or dinner.

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Bagels Make a Quick and Easy Meal
Who doesn't love a good bagel? But we mostly just toast them, slather cream "cheese" or "butter" on them, and call it a meal. But there's so much more you can do to make these little platters of goodness more interesting. And they can be enjoyed for breakfast, lunch or dinner!

Starting Out
Start with a good bagel. I'm in love with the Sprouted Wheat bagels by Alvarado Street Bakery. They are not gluten free but they do not contain added gluten, like so many baked goods do. Their main ingredient is Sprouted Organic Whole Wheat Berries. As stated on their package:

"We sprout the whole grains by soaking them in filtered water for several days, until they begin to grow. We then transform these living sprouts into the unique dough that becomes the basis of all our recipes. Sprouting grains helps to increase the availability of some nutrients, are easy to digest, and contain essential vitamins, minerals, and fiber."

Each bagel provides:
250 calories
0.5 total fat, 0 g saturated fat, 0 mg cholesterol
51 g carbohydrates, 2 g sugar
10 g protein
3 g dietary fiber
410 mg sodium

 Of course if you cannot tolerate wheat, then start with a gluten free bagel. 

#1 - Super Seeded Bagel
If you like seeded bagels, you will love this one. When you buy a seeded bagel, the seeds are baked in the process of making it and then toasted when you take it home. All this cooking destroys the delicate essential fatty acids which is why I always prefer eating raw seeds and nuts. For this recipe, just slather Kite Hill vegan cream cheese on your bagel (toasted or not), and cover it with raw seeds, such as hemp, sunflower, and pumpkin. 

Super Seeded Bagel

#2 - The Elvis Bagel
This recipe pays homage to Elvis, who loved his peanut butter and banana sandwiches. We top this one with walnuts for a little extra omega-3 fatty acids. I don't think Elvis paid much attention to that :-) Spread organic peanut butter (creamy or crunchy) on the bagel and top with ripe banana slices and crushed walnuts.

Elvis Bagel

#3 - Avocado Bagel
As I posted earlier this month, Avocado Toast - It's Everywhere! Why It's a Healthy Dish, avocados contain healthy fat, have anti-inflammatory properties, and are a great source of fiber and a host of vitamins and minerals. They also help us absorb cancer-fighting carotenoids. So just slice or smush avocado on your bagel and top with raw seeds, sprouts, fruits, veggies, herbs, or whatever suits you.

Avocado Bagel

#4 - Garlic Toast Bagel
A garlic toasted bagel makes a tasty side to a big raw salad. Just make a paste by mixing a tablespoon of room temperature Miyoko's vegan butter, (or your favorite spread), with a clove or two of pressed or finely minced garlic and dried parsley flakes. Spread it on the bagel and toast until brown and bubbly.

Garlic Toast Bagel

#5 - Jalapeno Hummus Bagel
This bagel is sure to spice up your life. Spread your favorite hummus on a toasted bagel and top with pickled jalapeños and raw pumpkin seeds, or "pepitas."

Jalapeno Hummus Bagel

#6 - Sweet Mango and Almond Butter Bagel
Sweet Ataulfo mangos are in season now and they pair beautifully with almond butter. Mangos are packed with vitamin A and C and a good source of dietary fiber. The almond butter is a great source of vitamin E, which is hard to get. Spread creamy or crunchy almond butter on your bagel, top with finely diced mango and top with black sesame seeds.

Mango and Almond Butter Bagel

#7 - Pizza Bagel
This makes an easy lunch or dinner, with a raw salad. Just toast the bagel first then cover with thick (not runny) tomato sauce, and shredded vegan "cheese". Broil until the cheese melts and then top with whatever you like. I used artichoke hearts, roasted red peppers, kalamata olives, peperocini, vegan "parmesan" topping, and chili flakes. Toss under the broiler again the heat the veggies and serve.

Pizza Bagel

#8 - Strawberry Fields Forever Bagel
Strawberries are in season now and they make a great topping over Kite Hill's vegan cream cheese. Toast and slather cream cheese on the bagel. Top with strawberry slices and hemp seeds, for that extra omega-3 punch. I also sprinkled it with some blueberry finishing salt to introduce extra flavor.

Strawberry Fields Forever Bagel

I could go on and on with this post but I think I'll leave it here. If you have some interesting concoctions, please comment and share!

Healthy And Delicious Vegan Easter Brunch Featuring Spring Vegetable Curry On Farro With Green Lentils

Vegan Easter Brunch Menu

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Easter Time
This time of the year is all about renewal. The buds on the vineyard have just broken through and we're enjoying calla lilies, camellias and daffodils. These signs of growth together with the long awaited extra hours of daylight are indications that spring is here and the cycle of the seasons presses on, even if we're not quite ready for it. 


Easter is often a time for gathering friends and family together whether you observe this as a holy day or a celebration of spring. To help make this a special occasion, I've put together a delicious vegan menu with an abundance of fruits and vegetables.

Menu 

[Serves 8]

Mixed Greens, Mango, Avocado and Cashews 

with Mango Poppy Seed Dressing


Spring Vegetable Coconut Curry
with Cauliflower, Peas, Bell Pepper, Onions and Mushrooms


Farro with Green Lentils *


Creamy Vanilla Chia Pudding with
Fresh Strawberries


* (Farro not gluten free. Serve brown rice 
as side for gluten sensitive guests).

Mixed Greens with Mango Poppy Seed Dressing

Vegan, Gluten Free
Requires high speed blender

[makes 8 servings]

For the dressing (make the day before)

1 medjool date, pitted and cut in quarters

1/2 cup So Delicious coconut milk beverage

1 cup mashed, ripe mango or mango pulp

1/3 cup shredded or sliced carrot

3 tablespoons lemon juice

1 tablespoon raw apple cider vinegar

1/2 teaspoon Dijon mustard

1 small clove garlic, chopped

1/4 teaspoon salt, or to taste

pinch black pepper, or to taste

1/4 cup raw hemp oil (or extra virgin olive oil)

1 tablespoon poppy seeds

For the salad

1 lb container pre-washed mixed greens

2 avocados, thinly sliced

large mango, thinly sliced

several slices red onion, separated

1/2 cup cashews

To make salad dressing, soak medjool date in coconut milk for 4 hours or overnight in refrigerator. 

Place date, coconut milk, mango, carrot, lemon juice, apple cider vinegar, mustard, garlic, salt and pepper in a high speed blender and process until smooth.

Running the blender on low, slowly drizzle in hemp (or olive) oil until combined.

Add poppy seeds for a few seconds to combine. Store in a 1 pint container and refrigerate until needed. (It keeps well so make early the day before since you need time to soak the date.)

Mango poppyseed dressing.
Dress salad or serve on side.

To make the salad, place greens in a large salad bowl. 

Place avocado, mango and onion slices over greens and top with cashews. Serve with dressing or dress  greens first and place avocado, mango and onion slices on top.

Prepackaged organic greens are very convenient, especially when you're entertaining.

*   *   *

Farro with Green Lentils

Vegan

(Makes 5 cups, 8 servings)

5 cups water

1 Rapunzel vegetable bouillon with sea salt and herbs

1 cup farro, rinsed

1 cup green lentils, picked through and rinsed

Place water and bouillon in 5 quart Dutch oven or large pot and bring to boil. Mix to dissolve.

When using bouillon, do not add extra salt.
Use less if on a sodium restricted diet.

Mix in farro and lentils and bring back to boil.  Lower heat and cook on a low boil, covered, for 35 to 45 minutes, stirring occasionally, until tender and moisture is mostly absorbed. Turn off heat and keep  in covered pot. It will continue to absorb moisture as it sits. Set aside until needed.

Farro and green lentils cook in the same amount of time.

*   *   *

Spring Vegetable Coconut Curry

Vegan, Gluten Free

[make 8 (1 full cup) servings]

1 tablespoon extra virgin olive oil or coconut oil

1 1/2 cups chopped onion

2 cups chopped red bell pepper

3 cloves garlic, minced

1/2 pound white button or crimini mushrooms

1 tablespoon Penseys sweet curry (or to taste)

1/2 to 1 teaspoon Penseys hot curry (or to taste)

1/2 cup veggie broth or water
15.5 ounce can light coconut milk

4 cups cauliflower florets (1 medium cauliflower)

1 1/2 cups fresh or frozen peas (or 1 can, drained)*

In a 5 quart Dutch oven or large pot, heat oil and sauté onions and peppers for 5 minutes. 

Add garlic and mushrooms and cook another 5 minutes, stirring occasionally, until mushrooms soften. 

Stir in sweet and hot curry. 

Cook onions, red pepper and garlic.
Stir in sweet and hot curry.

Add veggie broth, coconut milk and cauliflower. Cover and cook, stirring occasionally, for 5 minutes. Stir in peas, cover and cook another 5 minutes until peas are cooked and cauliflower is fork tender but firm. 

Add veggie broth and cauliflower.

After 5 minutes, add peas.

When veggies are cooked, place curry in a large serving bowl and serve.

Don't overcook cauliflower or it will fall apart.

*   *   * 

Vanilla Chia Pudding with Fresh Strawberries
(make pudding at least a day early but add strawberries when serving)

Vegan, Gluten Free

[makes 8 servings]

4 cups sweetened vanilla non-dairy milk soy, hemp or coconut milk *

1/2 cup plus 2 tablespoons chia seeds

2 to 4 (1 gram) packets stevia extract, to taste

1/2 teaspoon cinnamon

4 cups thinly sliced fresh organic strawberries

* You may use unflavored non-dairy milk and add 1 or more teaspoons vanilla and additional stevia (or other sweetener) to taste. 

Combine chia seeds with milk, stevia and cinnamon and stir vigorously with a fork for several minutes. Let sit for 15 minutes and stir again until the chia seeds are well blended and separated. Let the mixture sit out for an hour, stir one more time and refrigerate at least 8 hours, or overnight, until thickened and firm. This is a good dessert to make a day in advance in order to give it time to set. 

When ready to serve, mix in strawberries. Place in a large serving bowl.

This sweet, creamy dessert pairs perfectly with the spicy curry dish.

Other brunch ideas
Check out this Raw Vegan Easter Brunch Menu.

Happy Spring!

Have You Ever Tried Bolanis? A Wonderful Discovery While Shopping At Whole Foods. Flatbreads, Spreads And Dips From East & West Gourmet Afghan Food.

These bolanis come in spinach, pumpkin, potato and lentil.

Their sauces are great on the bolanis. All but one is vegan.

Their sweet jalapeno dipping sauce is amazing.

What A Lucky Find!

I stopped off at Whole Foods the other day for a last minute pick up and this nice lady had a big table covered with samples from East & West Gourmet Afghan Food. I generally walk past these sample tables because they are usually covered with things I wouldn't eat. But I was particularly hungry, having skipped lunch for a dental appointment, and hoping for the best. What a bonanza!

First there was a nice selection of vegan bolani. I had never heard of bolani before. It's a stuffed Afghan flatbread (looks like a quesadilla) and these were stuffed with spinach, pumpkin, potato and lentil. One was more delicious than the other. They were also unbelievably low in calories and fat.

But you don't just eat the bolanis by themselves. You cover them with their amazing spreads. The vegan flavors included cilantro pesto, sun-dried tomato pesto, lentil curry, eggplant pesto, hummus, sun-dried tomato hummus and basil pesto. The garlic mint spread contained yogurt. The hummus was my favorite but I didn't particularly care for the eggplant pesto.

But you don't just eat the bolanis covered with the amazing spreads! You top them off with their sweet jalapeno dipping sauce. Oh my, what a combination! But there are infinite combinations of their wonderful foods.

I think these will make gorgeous appetizers for my friends and family over the holidays. I also think they will become a popular lunch item in the future when I want to make something fast, simple and, of course, healthful.

Where to Buy

East and West participates in many farmers' markets around the bay area and are now found in Whole Foods and Andronico's. If they are not in your area, you can buy their food by contacting them on their website. I believe they are going to have a regular store front but it seems to be under construction right now.

Raw Vegan Dolmas - Great As An Appetizer Or For Lunch

Select nice, large leaves of organic chard.

Gently clean chard leaves, remove stem, and marinate.

Place mixture on a strip of chard and roll up dolmas.

What Are Dolmas?

Traditionally, dolmas are stuffed grape leaves. Known as a Greek delicacy, they are also made all over the Middle East and other parts of the Mediterranean. Dolmas are typically made by stuffing cooked grape leaves with various combinations of rice, lamb, currants, pine nuts, lemon zest, onions, herbs and spices. The traditional version is very time consuming to make. This "raw vegan" recipe is quite simple to assemble but does require a few days to sprout the garbanzo beans. They make a wonderful appetizer or snack (I've been snacking on these for the past few days!). Dolmas would also be a good thing to eat for lunch. You can add this to your menus when you do your Raw Food Cleanse.

Nutritional Benefits

I made quite a few changes to the typical ingredients for dolmas. I substituted sprouted garbanzos for the cooked rice and used raw chard instead of the grape leaves.

Garbanzo beans are one of my favorite "long life" foods. They are high in protein and low in saturated fat. Their high fiber content helps lower cholesterol levels and stabilize blood sugar levels. They are a complete protein, containing all essential amino acids, and are an excellent source of molybdenum and manganese. They are also a good source of copper, phosphorus and iron. Try making Raw Hummus with Sprouted Garbanzo Beans or Garbanzo Bean and Raw Kale Salad with Lemon-Turmeric Dressing.

Swiss chard is also an exceptionally healthful food. One cup of raw chard has only 7 calories yet it provides more than 3 times the daily requirement of vitamin K. It's also an excellent source of fiber, vitamin A, vitamin C, vitamin E, magnesium, manganese, potassium, and iron.

Experiment

Try different ingredients in your dolmas. Add currants or substitute some or all of the parsley with mint. Instead of garlic, try thinly slices green onions. Add some of your favorite spices.

***

Raw Vegan Dolmas

[makes 14 pieces]

For The Marinade

2 tablespoons freshly squeezed lemon juice

1 tablespoon extra virgin olive oil

1/4 teaspoon sea salt

For the Dolmas

1/3 cup dried organic garbanzo beans for sprouting (or 1 cup of sprouted garbanzo beans)

4 large chard leaves

2 cloves garlic

2 tablespoons lemon juice

1 tablespoon extra virgin olive oil

1/2 teaspoon sea salt

1 packed tablespoon fresh lemon zest

1/2 cup raw pine nuts (unsoaked)

2 tablespoons fresh parsley

To sprout garbanzo beans, soak 1/3 cup of dried, organic garbanzo beans overnight in a sprouting jar. Rinse gently the next morning, put on the sprouting lid and turn the jar over to drain the water. Let the jar sit upside down and tilted (so oxygen can get to the sprouts) and not in direct sunlight. Rinse them 3 times a day in cool water for 3 days until sprouted.

Once the garbanzo beans are sprouted, you can prepare the dolmas.

Gently wash the chard leaves, being careful not to tear the leaves. Remove the stems and place the leaves in a large bowl with the marinade of lemon juice, olive oil and salt, making sure each leaf is covered in the mixture. Set aside.

Drop the garlic through the shoot of a running food processor with an S blade and process until it is minced. Add the sprouted garbanzo beans, lemon juice, olive oil, sea salt and lemon zest and process until fairly smooth. Add the pine nuts and continue to process until they are well chopped. Add the parsley and pulse a few times until combined.

Cut the marinated chard into 2" by 4" strips. Place a spoonful of the garbanzo mixture onto the inside of the chard strip and roll up. This should make about 14 rolls.

Per dolmas (not counting the marinade): 62 calories, 4.6 g fat, 0.4 g saturated fat, 0 mg cholesterol, 1.8 g protein, 4.4 g carbohydrates and 1.3 g of fiber.

Cinnamon Raisin Ezekiel Muffins With Almond Butter And Fresh Strawberries -Vegan Lunch In Five Minutes And Healthier Than A PB&J!

Organic, sprouted whole grain muffins.

What are Ezekiel Muffins?

Ezekiel muffins are a product made by Food For Life Baking Company. They make bread, English muffins, cereals and other products. Although they are not considered a "raw food", they are made from organic sprouted wheat, barley, millet, barley, lentils, soybeans and spelt. They are high in fiber and provide all the essential amino acids making it a complete protein. Because they are free of preservatives, they are kept in the refrigerated section of the grocery store. Although I try to limit my intake of bread, I feel good about eating Ezekiel muffins since these flourless sprouted grains are more alkalizing than the typical English muffins you find in the store.

A Quick and Easy Lunch for the Entire Family

We've been really busy this week and haven't had much time to fuss with making lunch. I had almond butter and some cinnamon raisin Ezekiel muffins in the fridge so I thought I'd make a little sandwich with some of the Low Sugar Strawberry Jam i put up last summer . Unfortunately I discovered that we had finished the jam but we did have a basket of fresh strawberries. So I tried slicing some strawberries really thin and placing them on top of each lightly toasted muffin covered with almond butter. Thinly sliced fruit makes a great, low calorie substitute for jelly or jam. The resulting muffins made such a simple, pretty little dish that I thought I'd share it with you. It makes a great lunch for the kids too. Almond butter is high in manganese and vitamin E and is a good source of protein.

***

Cinnamon Raisin Ezekiel Muffins with Almond Butter and Strawberries

[makes 4 halves]

2 cinnamon raisin Ezekiel muffins cut in half and lightly toasted

4 tablespoons almond butter

8 strawberries, thinly sliced

Spread 1 tablespoon of almond butter on each muffin half. Cover each muffin with sliced fresh strawberries.

Per muffin half: 183 calories, 8 g fat, 0.8 g saturated fat, 0 mg cholesterol, 6.5 g protein, 23 g carbohydrates and 4.4 g of fiber.