Vegan Recipes

 In Fit n Free Meals


 Pina Colada


  • 2 cups spinach, fresh
  • 1 12 cups almond milk, unsweetened
  • 12 cup coconut water
  • 3 cups pineapple, fresh
  • 2 tbs coconut flakes, unsweetened
  • 1 TB Ground Flaxseed


Blend spinach, almond milk, and coconut water until smooth. Next add the remaining fruits and blend again. * Use at least one frozen fruit to make the green smoothie cold. TIP: Save some coconut flakes to sprinkle on top as a crunchy topping. USE STEVIA TO ADD ADDITIONAL SWEETNESS IF DESIRED.

Strawberry, Blueberry & Banana


  • 2 cups spinach, fresh
  • 34 cup water
  • 34 cup orange juice
  • 1 cup strawberries
  • 1 cup blueberries
  • 2 bananas
  • 1 TB Ground Flaxseed


Blend spinach, orange juice and water until smooth. Next add the remaining fruits and blend again.  USE STEVIA TO ADD ADDITIONAL SWEETNESS IF DESIRED.

*Use at least one frozen fruit to make the green smoothie cold.*

Mexicali Pizza 


    • 2 9 inch Gluten-free tortillas
    • 2 cups monterey jack cheese
    • 1 (16 oz. cup of mixed veggies your choice (no corn, no canned veggies)
    • 1 cup chopped tomato
    • 1/2 cup finely chopped green onion
    • 1/2 cup finely chopped green pepper
    • 3 tablespoons mild green chilies
    • 1/4 cup sliced ripe olives
    • olive oil spray


  1. Place tortillas on lightly sprayed olive oil baking sheet.
  2. Sprinkle one tortilla with 1/2 cup cheese; top with half of the veggies,tomato,onion, pepper, and chilis.
  3. Sprinkle with 1/2 cup cheese and top with 1/2 of the olives.
  4. Repeat procedure with second tortilla.
  5. Bake at 425’F.
  6. approximately 10-12 minutes, until cheese is melted and tortillas are crisp.


Setian Fajitas


2 pkgs seitan, break up or slice into pieces

1 Tbs olive oil
1/2 large red onion, sliced
1 large red bell pepper, sliced into thin strips
3 cloves minced garlic
1 packet fajita mix + 1/2-3/4 C water
Tofutti sour cream
Rice cheese, shredded, cheddar flavor
cilantro, chopped
sliced avocado (optional)
Flour tortillas (I like Whole Foods brand–organic and small. They come in whole wheat, fat free and Homestyle (white). I like the taste and that they are the perfect size. Small, so I don’t feel like I have to load up a large tortilla. I can always make 2 if I want more).


Saute onions and garlic in olive oil until tender, 3-5 mins. Add seitan and saute for 10-12 mins. Combine the fajita mix with the water and add to the pan. Coat veggies and seitan and cook for 2 mins on med-high heat. Reduce heat to low and cover for about 3 mins.

Slow Cooker Vegetable Curry

Minutes to Prepare: 15

Minutes to Cook: 360


Number of Servings: 8  

Protein 7g


1 tbsp canola oil
4 medium carrots (about 2 cups), sliced
1⁄4-inch thick
1 onion, thinly sliced
3 garlic cloves, peeled and thinly sliced
2 tbsp curry powder
1⁄2 tsp cayenne
1⁄2 tsp turmeric
4 to 5 sweet potatoes,
8 ounces fresh or frozen green beans
3 cups canned chickpeas, drained and
2 large tomatoes, diced (1 cup)
2 cups vegetable stock
1⁄2 cup frozen peas
1⁄2 cup light coconut milk

1. In a sauté pan, heat the oil until moderately hot. Add the carrots and onion and sauté for 3 to 4 minutes. Add the garlic, curry powder, cayenne, and turmeric to the pan. Continue to cook for 2 minutes more or until the spices become fragrant.
2. Remove the vegetables from the pan and transfer to a slow cooker. Add the potatoes, green beans, chickpeas, tomatoes, and vegetable stock to the slow cooker.  3. Set the slow cooker on low and cook for 5 1⁄2 hours. Add the peas and coconut milk and cook for 15 minutes more.
Serving=1 cup

Cheesy Quinoa Casserole

Minutes to Prepare: 10

Minutes to Cook: 30

Number of Servings: 8

Protein 15.5g


1 cup cooked quinoa
3 cups cooked black beans (or two
15-ounce cans, drained and rinsed)
2 large sweet potatoes, shredded
1 cup shredded Daiya non-dairy cheddar cheese
1 tbsp ground cumin
Liberal pinches salt and pepper
1/2 cup nutritional yeast***
1 cup salsa
2 tbsp fresh cilantro, chopped, for garnish


***Nutritional yeast is full of protein and fiber, and many brands are fortified with B vitamins. These yellow flakes are tasty, too. Sprinkle them on or in any dish to replace cheese.


You can cook up a batch of dried beans that I seasoned with onions, garlic, chiles and spices. If you use canned beans, you might need more spices. Serve this with steamed broccoli or wilted spinach.

1. Preheat oven to 350° F. Prepare a 9” x 9” casserole dish with nonstick cooking spray.

2. In a large bowl, mix together the quinoa, black beans, sweet potato, 1⁄2 cup of the Daiya, and the cumin, salt, and pepper. In a small bowl, mix together the nutritional yeast and the salsa. Pour the salsa mixture over the vegetables, then pour everything into the prepared casserole dish.  3. Sprinkle the remaining Daiya over the top and bake, uncovered, for 30 minutes. Garnish with the cilantro.

Sweet Potato Chili

Minutes to Prepare: 10

Minutes to Cook: 45

Number of Servings: 8

Protein 12.8g


1 T canola oil
1 large onion, chopped, about 1 cup
1 jalapeno, chopped (optional)
1 large (about 6 ounces) sweet potato, peeled if desired and chopped
2 T ground cumin
1 T chili flakes
2 T dark chili powder
1 T hot or smoked paprika
1 t dried oregano
2 T tomato paste, no salt added
1 (14.5-ounce) can kidney beans, drained and rinsed
1 (14.5-ounce) can pinto beans, drained and rinsed
2 (14.5-ounce) cans petite diced tomatoes, no salt added
2 cups reduced-sodium vegetable broth
1 t Marmite or Vegemite

juice of one lemon, about 3 tablespoons
salt and pepper to taste

Note: Vegemite and Marmite are yeast extracts from Australia and the UK, respectively, that add an incredibly deep, rich flavor to any dish. They taste like a cross between miso and soy sauce, only a little less salty. You could swap miso or a teaspoon of low-sodium soy sauce.


Heat a large stockpot over medium-high, then add the oil. Add the onions and jalapeno to the pot, and cook for five minutes, stirring often, until the onions are starting to soften. Add the sweet potato and the spices and cook another three minutes, stirring often. Add the tomato paste and cook for two minutes, continuing to stir often. Add the beans, tomatoes, broth and Marmite, stirring just to combine. Cook over medium heat for 30 minutes, until the sweet potatoes are soft.
Makes 8 servings (one heaping cup).
Serve with guacamole


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