Friday, 5 September 2014

Foodie Friday: "Da Bahamian Vegan" - Vegan Salad and Gluten Free Vegan Wrap

It's Foodie Friday!!! (Does happy dance). 
Todays post is coming from Chef Giovan aka "Da Bahamian Vegan" 
This guy will definitely motivate you to eat clean!! 

It can be very difficult to live a vegan lifestyle in The Bahamas. Especially in a culture where Sunday dinners comprises of 2 meats, 3 starches and lots of side dishes.
Before switching to a plant based lifestyle it was much easier to dine at friends and family gatherings, even my choice restaurant weren’t limited. Now that Da Bahamian Vegan was created, I want people to know that living a plant based lifestyle it doesn’t need to be so complicated. With a few simple swaps and recipes you can always have something satisfying to whip up.
I’m going to share with you a few steps to run through when planning a plant based meal.

Remove the Meat
I don’t want to assume anything about your knowledge of vegans, so let’s start at the beginning. Vegans do not consume any animal products.

Look for Hidden Meat
All vegans will take offense to anything made with chicken or beef stock, even if there are no chunks of meat in whatever you’re making. Like seriously, who makes a Vegetable Soup with Chicken or Beef Broth?

Make a Swap
Vegan substitutes are almost everywhere these days. There are a wide variety of prepared vegan burgers and “chick’n” patties in the frozen food section if you’re looking for convenience (these can also be made easily from scratch). An easier way to go can be replacing meat with mushrooms in particular Portobello Mushrooms.

Don’t worry chances are you have more vegan meals in your past history of cooking than you really think. Cook up a favorite pasta dish or hearty salad. When in doubt make an extra vegetable or grain side dish. Relax and enjoy what plant based living and eating has to offer. If you have a vegetarian dish it’s not too hard to make it vegan. Vegan cheese is a readily available swap for dairy cheese (or just leave it out). Eggs can be replaced by flax eggs (1 tablespoon flax meal mixed with 3 tablespoons water. Allow it to sit for a few minutes to “gel”.). Earth Balance makes a popular vegan “butter”. Focus on grains, fruits, nuts, and vegetables. If you're having a hard time coming up with a vegan main dish, make several side dishes you feel comfortable with, such as roasted squash or a rice pilaf, and there will be plenty to eat.

Vegan Salad Recipe 

2 ripe avocados, cubed
4 Roma tomatoes, seeded and chopped
1 small yellow onion, chopped
2 jalapeno peppers, seeds and ribs removed, diced
1 small bunch cilantro, chopped
Juice of half a lemon
1 tablespoon olive oil
Salt to taste

Combine all ingredients in a medium bowl and stir gently to combine. Adjust salt and lemon juice to taste.

Tasty Gluten Free Vegan Wrap 


2 small yellow onions, peeled, halved, and sliced
1 red bell pepper, seeded and cut into strips
1 green bell pepper, seeded and cut into strips
1 head broccoli, cut into bite size pieces
8 ounces mushrooms, sliced
1/2 cup coconut oil
2 tablespoons of choice taco seasoning powder
Salt and freshly ground black pepper
Gluten Free Wraps
Vegan Cheese
Avocado (optional)
Lime juice (optional)
Cilantro (optional)

In a large bowl, combine the onions, bell peppers, broccoli, and mushrooms.
In a glass measuring cup, combine the oil and taco seasoning. Pour over the vegetable mixture and stir well.

Gill over high heat for 5-7 minutes. Season with salt and pepper. Spoon into warmed gluten free wrap and top with vegan cheese, avocado, lime juice & cilantro, if desired.


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