With spring in full swing, it is the perfect time for us to eat with the season! Summer is creeping up on us and before you know it, we will need to shift to watermelon + corn! Don’t miss out on all of the fresh, [continue reading]
This Quinoa Upma Recipe combines traditional Indian spices with healthy quinoa! Perfect for a savory breakfast, lunch, snack, or side dish. This Indian Quinoa with Vegetables is vegan + gluten free + so easy to prepare. Ready in under 30 minutes!
This recipe for Trader Joe’s Kale Gnocchi with Spinach Avocado Sauce is healthy + creamy + so delicious! A super green + yummy pasta sauce without the guilt! No cooking, no stirring, no fuss! Avocado + Spinach + lemon + garlic + a blender! That’s [continue reading]
Creamy Spinach Avocado Sauce is vegan + healthy + SO yummy! Pour over your favorite pasta for a quick meal! All you need is 5 minutes and a blender!
This Asparagus Salad with Lemon Garlic Dressing is everything you could ask for in a spring salad! Chopped asparagus, fresh mushrooms, cherry tomatoes, red onions and crunchy roasted chickpeas! All of that and it is topped with a healthy white bean dressing that is oil-free [continue reading]
Did you know that 80% of chronic disease is preventable? Diet is one of the biggest factors contributing to the development of these chronic diseases, especially heart disease. With half of all Americans suffering from some form of heart disease, we must start doing something [continue reading]
This mango salsa recipe is downright delicious. I have never been a fan of fruit salsa until now! So colorful + pretty + healthy + easy + perfect for Mexican night! Oil-free + vegan!
Dietary Diversity. Do we need more or less of it? Is dietary variety really that important? Or is the need to find endless variety actually derailing our healthy eating efforts? My tips this week answer this question, and the answer might surprise you.
This Thai Green Curry Quinoa is the perfect high-protein meal that is full of flavor, easy to make, and is absolutely delicious! Colorful veggies combined with healthy quinoa, flavorful onion + garlic + green curry paste. All that and a little tofu too! So easy [continue reading]
This strawberry salsa recipe is made in one bowl with fresh + simple ingredients! So healthy + easy + perfect for Mexican night! Oil-free + vegan! Making a sweet salsa is a fun twist on the traditional salsa recipe. Using strawberries makes this one absolutely [continue reading]
Tara’s Tuesday Tips: First Tuesday Quick Tips Fruits + vegetables are an essential and critical part of a healthy diet. Conventional or organic. My tips today help you navigate when eating organic really matters. Sometimes, the investment isn’t necessary. Remember, pesticides are a toxic substance [continue reading]
This IS the Easiest Tofu Taco Meat recipe EVER! Perfect for a quick, meatless Mexican dinner or meal prep! Toss these tofu taco crumbles in vegan tacos, on top of a salad, nachos or layer into a burrito! SO healthy + packed with plant-based protein! [continue reading]
Hi! My name is Tara. I’m so glad you are here because that means you have an interest in some form of meatless eating! Whether you are brand new to cutting out meat, or are a plant-based veteran, we are all here with one common [continue reading]
This Garlic Tempeh and Broccoli Stir-Fry Recipe is packed with veggies + protein! Oil-free + easy + only 8 simple ingredients! An amazing, high-protein meal that can be pulled together quickly on a busy night faster than ordering take-out.
This Silken Tofu Sour Cream recipe is a healthy + low-fat alternative to dairy sour cream. Made with a few simple ingredients, easy, and creamy! Spread onto a sandwich, dollop onto a potato, layer into a taco, or drizzle on top of chili!
This garlic broccoli stir-fry is a healthy, easy, vegan version of your favorite takeout recipe! Ready in minutes + oil-free! 10 minutes and 7 simple ingredients is all you need for this delicious + flavorful vegetable side dish.
If you are new to plant-based eating, there is a good chance you have never even heard of tempeh! My tips this week will introduce you to this versatile + plant-based food. Get ready to get hooked on tempeh. Protein-packed, easy to prepare, super high [continue reading]
This recipe for Tempeh Sloppy Joes is quick + easy + perfect for a meatless lunch or dinner. High in protein + SO yummy! Made with real, simple ingredients making a nutritious + filling vegan sandwich! No meat, no problem! Tempeh makes the perfect substitute [continue reading]
This Silken Tofu Vegan Ranch is the perfect creamy blend of silken tofu + a few simple ingredients giving you a healthy + dairy-free + nut-free + oil-free ranch dressing in minutes! When I went plant-based I thought I would never eat ranch dressing again. [continue reading]
We all know we should eat vegetables. “Eat your greens”, “eat the rainbow”, “finish your vegetables” have been around forever. But what makes green foods so spectacular? With St. Patrick’s Day upon us, let’s start thinking (and eating) green! With my help, you will quickly [continue reading]
Once you learn how to air fry tempeh you will be hooked! This easy air fryer tempeh turns out crispy + perfect every time + could not be any easier to make! Add your favorite sauce, layer into a sandwich, sprinkle over a salad, or [continue reading]
You asked for it, you got it! What’s In My Pantry? I’m going to tell you! Stocking a plant-based pantry is easier than you think it is. Whether you are struggling with setting up your pantry for healthy eating success or you are a total [continue reading]
This recipe for Air Fryer Buffalo Tempeh is SO EASY. No breading, no frying, no fuss! Healthy + quick + plant-based! These buffalo tempeh bites are perfect as a snack on their own, layered into a wrap, a taco, a sandwich, or on top of [continue reading]
No Yeast, no boiling, no fuss! This Spinach Florentine Bagel Copycat Einstein Bros is spot on! EXACTLY like the original! These bagels are made with 2 simple ingredients: yogurt + self-rising flour. Air fry for 10 minutes + top with a spinach + garlic + [continue reading]
This recipe for Oil-Free Air Fryer Broccolini is easy + healthy + ready in under 10 minutes! Eat as a snack on its own with a yummy dip, or as a quick side dish on a busy weeknight!
Tara’s Tuesday Tips: First Tuesday Quick Tips What you are not changing, you are choosing. Sometimes, sticking with the status quo is ok. Other times, this complacency can have negative consequences. Do you need a little help figuring out how to choose to be healthy [continue reading]
This Easy Vegetarian Tempeh Chili is packed with plant-based protein, tomatoes, onions, garlic, jalapenos, and cumin. Ready in under 30 minutes, perfect for meal prep, yummy on its own or loaded with your favorite toppings!
This Silken Tofu Vegan Spicy Ranch is perfect drizzled over a salad, layered into a sandwich, dolloped onto a veggie burger, or used as a dip. The blended silken tofu gives you that rich, creamy, salad dressing texture paired with just enough spice. No soaking [continue reading]
This Sticky Sesame Tempeh Recipe is better than takeout! Slightly sweet + perfectly sticky with a hint of ginger + garlic! The best part? This meal can come together in 20 minutes, faster than takeout!
The beloved Trader Joe’s Cauliflower Gnocchi transformed into a savory waffle! These Trader Joe’s Cauliflower Gnocchi Waffles can be topped with your favorite toppings to create the perfect snack or meal! I know I am not alone when I say I love everything about cauliflower [continue reading]
Are you looking for easy ways to eat more plants? Maybe you want to eat a little healthier, try out vegetarian, pescatarian, flexitarian, or plant-based diet? Trying to eat a more plant-centric diet to improve your heart health, decrease risk of disease, lose weight, or [continue reading]
Gooey, thick, perfectly sweet with a hint of cinnamon, and so easy to make! These Eggless Almond Butter Blondies come together in under 30 minutes, are eggless + dairy-free!
Are you crazy for cauliflower? I am AND I know I’m not the only one. Cauliflower has been rising to popularity over the last few years. With good reason! This nutrient-rich vegetable is so versatile + full of potential. Don’t pass this one up as [continue reading]
These Oil-Free Balsamic Roasted Brussels Sprouts are a quick + healthy vegetable side dish. Ready in under 30 minutes, full of flavor, and perfect every single time!
These Healthy Eggless Zucchini Brownies sneak in veggies, are gluten free, ready in 30 minutes + turn out perfectly moist every time! I am forever on a quest to enjoy baked items without completely taking my healthy eating habits off the rails. These healthy brownies [continue reading]
No Yeast, no boiling, no fuss! These 2 Ingredient Air Fryer Bagels are made with yogurt + self-rising flour. Air fry for 10 minutes + you have yourself a homemade bagel in no time at all! Customize with your favorite seasonings. I made these with [continue reading]
Have you ever met someone who HATES tofu? I have. What comes to mind when I say the word tofu? hippie? tree hugger? bland? tasteless? vegan? tof-ewwww? Tofu is seriously misunderstood. As a vegetarian, plant-based eater, it was easy for me to learn to love [continue reading]
This might possibly be the best quinoa recipe you have ever tried. Practically perfect in every way. The blend of wholesome + fresh ingredients brings this salad together in the most delightful way. This Quinoa Tabbouleh Salad Recipe is easy + healthy + packed with [continue reading]
This recipe for Air Fryer Zucchini and Onions is easy + quick + makes the perfect vegetable side dish or snack! No breading needed making this one not only plant-based but gluten free. If you are looking for a flavorful, vegan, Whole-30 recipe you have [continue reading]
Planning your game day menu? For the football fans that prefer a meatless menu, I’ve got you covered! 🧐 Are there really any of those? You bet there are! And they need to eat! Party or no party, food is an integral part of any [continue reading]
Who doesn’t love a good copycat recipe??? This Taco Bell Nacho Fries Copycat Recipe will not disappoint even the biggest Taco Bell fans. Trust me, I know a few. With every bite you take, you will feel like you are eating the real deal. Surprisingly [continue reading]
This Easy Vegan Taco Pasta is everything you love about tacos but with pasta instead of tortillas! Black beans, corn, tomatoes and a creamy dairy-free cauliflower cheese sauce make this recipe a keeper! No soaking cashews for this creamy cheesy taco sauce. This pasta meal [continue reading]
All of the flavor, none of the fat! Yipee! My lightened up version of traditional green curry has all of the robust flavors of that curry dish that keeps you going back to your favorite Thai restaurant. I simply made it skinny + guilt-free. Once [continue reading]
Move over potato chips, zucchini chips have arrived! These Crispy Oven-Baked Zucchini Chips are thin, crunchy, healthy, and irresistible! With just a little olive oil spray and a sprinkle of salt you have yourself a plant-based, gluten-free, guilt-free snack ready in minutes! No breading!
More and more research is showing us that food is directly linked to our moods and our mental health. Some significant mental health issues including depression, anxiety, and even post-partum depression can be related to diet. Indeed there are other factors involved in the development [continue reading]
Sometimes you just need a sandwich. Grilled bread, sliced tomato, mustard spread on both sides of the bread, and maybe even a pickle. Even plant-based eaters need a sandwich now and then. That is what happened here in the MVF kitchen. One afternoon, Mr. MVF [continue reading]
These creamy + dreamy Sun-Dried Tomato Brussels Sprouts are a quick dairy-free side dish that is packed with flavor + is so healthy! Tired of roasting brussels sprouts? Me too! No roasting involved here, just a simple sauce that is very similar to a creamy [continue reading]
Sometimes you just need a blondie. No other dessert will do. A thick, gooey, chewy bar that isn’t a cookie but isn’t a brownie. These Peanut Butter Blondies can be whipped up in under 30 minutes with a few ingredients that I am sure you [continue reading]
These Healthy Air Fryer Mushrooms make the perfect side dish or snack! Ready in 10 minutes, oil-free, and requires only 4 simple ingredients. Another easy + healthy + oil-free air fryer recipe for the win!
This Oil-Free Balsamic Vinaigrette is just perfect! Quick + easy + healthy! Use it as a marinade, pour it on veggies, salads, or pasta. For vegans, vegetarians, and meat-eaters alike, salads can either be super healthy or super unhealthy! The dressing you choose can be [continue reading]
Making a healthy + oil-free vegan pasta salad is so easy! You will be amazed how quickly this recipe comes together. You can change up the dressing, the veggies, and even the pasta. Perfect as a side dish, lunch, as a meal on its own [continue reading]
With interrupted routines, constant access to refrigerators, and using unhealthy comfort foods to deal with emotions, it is no wonder the Corona-19 is becoming just as familiar as the Freshman-15. That being said, as 2021 rang in, so did New Year’s Resolutions. Many people resolved [continue reading]
Did you know that you do not need to bread & deep-fry your cauliflower to have perfectly crispy cauliflower bites for tacos? I am here to tell you, it is true. These Air Fryer Buffalo Cauliflower Tacos are super easy + perfectly spicy + SO [continue reading]
This Air Fryer Tofu with Peanut Sauce is EPIC! I am totally obsessed with this tofu. Ready in under 20 minutes + vegan + only 6 ingredients! It is super easy to run out of ways to prepare tofu. Peanut Sauce Tofu to the rescue! [continue reading]
This Kalamata Olive Hummus Recipe is ready in minutes and is absolute snack perfection! Protein-packed chickpeas, creamy tahini, fragrant garlic, and olives … what a wonderful combination! Made completely oil-free, in one blender, and ready in 5 minutes!
Mexican cuisine is the ideal cuisine for vegans, vegetarians, and plant-based eaters. With the dishes being centered around robust spices, grains, beans, and fresh vegetables, this is an obvious choice for meatless eaters. Vegetarian Mexican Cooking allows for endless ways to put your own twist [continue reading]
These Air Fryer Refried Bean Taquitos come together super quick for a busy weeknight dinner with just a few simple ingredients. Ready in 10 minutes, they make the perfect meatless Mexican dinner, lunch, snack, or party food!. Customize these with your favorite toppings for an [continue reading]
These Mexican mashed potatoes are packed with flavor and dairy-free! Makes the perfect side to any Mexican dish or as a filling for tacos, burritos, taquitos and more! I fell in love with these potatoes at one of our favorite Mexican restaurants. They stuffed these [continue reading]
This recipe for Oil Free Air Fryer Potato Wedges turns out perfect every time! Flavorful + crispy, done in a fraction of time compared to oven roasted. These are also way heathier than deep fried potatoes. Most importantly, you CAN get crispy potato wedges without [continue reading]
Mexican food is an absolute favorite for my family. Guacamole, salsa, tortillas, and everything in between. For vegetarians, Mexican food is a definite go-to for a quick + easy homemade dinner or take-out. Refried beans can be tricky because they are not always vegetarian. Learning [continue reading]
You have come to the right place if you love salsa! I am with you. I seek out Mexican restaurants based solely on how good their salsa fresca is! Let me tell you something, this one is a keeper! This Chuy’s Salsa Copycat Recipe is [continue reading]
Tara’s Tuesday Tips this week is something very different for us here at MVF. As you know, we are vegetarian 💚. What you may not know is that this week marks the one year anniversary of our journey with Intermittent Fasting. So, I thought it [continue reading]
This Dairy Free Green Goddess Dressing is vegan + gluten-free + oil-free + made without nuts! Only 6 ingredients + 5 minutes! The secret ingredient? Silken tofu! Perfect as a dip or poured over your favorite salad greens! This is one of my all time [continue reading]
Savory + flavorful, this Oil Free Vegan Gravy is absolutely perfect for Thanksgiving or any time of the year! Vegan + Gluten Free with a rich and creamy texture, you will never miss the oil. Above all, this gravy is so easy to make with [continue reading]
This recipe for Oil Free Air Fryer Asparagus is easy + healthy + will quickly become your favorite way to eat asparagus! Perfectly crispy + ready in 8 minutes! Serve as a side dish for a holiday meal, as a snack with a yummy dip, [continue reading]
Looking for that perfect, easy salad to make on Thanksgiving? You have come to the right place! Pumpkin puree + tasty herbs make this Oil-Free Pumpkin Vinaigrette a healthy, no-fuss addition to your Thanksgiving meal. Just 6 simple, plant-based ingredients shaken up in a jar [continue reading]
These Vegan Chai Sugar Cookies are chewy, flavorful, and infused with the authentic flavors of cinnamon + cardamon! These cookies are incredibly delicious, ready in under 30 minutes, and are made gluten-free, egg-free, and nut-free!
This Vegan Thanksgiving Salad with Pumpkin Vinaigrette is the perfect side dish! So many fall flavors plus healthy pumpkin, plant-based + easy! Roasted pumpkin with veggies, toasted quinoa, topped a with fabulous oil-free healthy dressing!
Fried rice that is actually healthy? YES! I should have called this Instant Pot Fried Brown Rice the best “unfried” rice EVER! Oil-free + super easy + plant-based + made all in one pot + turns out just right every single time.
Have you ever thrown in the towel on your weight loss efforts because you are tired of feeling deprived + hungry? You are not alone. The vicious cycle of eating less, cutting calories, banishing your favorite foods, letting yourself get so hungry that you overeat [continue reading]
Can you actually enjoy a skinny version of red curry??? YES! My lightened up version of traditional red curry gives you all the Thai curry flavor without all of the fat + calories. Once you try this Oat Milk Red Curry, you will not be [continue reading]
Healthy cookies?!?! Yes, please! These Chickpea Chocolate Chip Cookies are made with just 5 wholesome ingredients, are grain-free, eggless + refined sugar free! Super easy to make, and turn out so fluffy + delicious 🍪!
This Sweet and Spicy Tofu is perfect in so many ways! Sticky + spicy with a hint of sweetness. You can adjust the spice level to your liking! This recipe comes together quickly + easily. Oil-free + dairy-free + vegan + gluten free! Perfect for [continue reading]
Corn chowder with sweet potatoes?!?!?! Yes, please! Made in the Instant Pot?!?! Even better! This Instant Pot Sweet Potato Corn Chowder is made in one pot in under 30 minutes. Dairy-free, oil-free, gluten-free, and packed with wholesome veggies. Best of all, it can be made [continue reading]
We all go pumpkin crazy sometime during the month of September. Every. Single. Year. I will be the first to admit, I get the pumpkin fever very early in the season. Every. Single. Year. The list of nutritional benefits of pumpkin goes on + on. [continue reading]
Classic hummus gets a fall twist! This Savory Pumpkin Hummus comes together in just a few minutes, is packed with fiber + healthy vitamins. This hummus is made without oil + will quickly become your favorite snack during pumpkin season! So good that you will [continue reading]
Soft + chewy + moist + awesome! These Carrot Cake Oatmeal Cookies are vegan + gluten-free! Another yummy recipe for your eggless baking! Freshly grated carrots combined with healthy oats + cinnamon give this recipe that carrot cake taste transformed into a healthy-ish dessert for [continue reading]
This Cauliflower Fried Rice with Tofu is the perfect alternative to traditional fried rice. Easy + healthy + vegan. Packed with flavor and loaded with veggies!
Most people think of hummus as a savory food, but hummus makes an unbelievable healthy dessert! Both sweet + savory hummus are super easy to make! Simply toss everything in your food processor or blender and there you have it! Perfect Pumpkin Spice Dessert Hummus [continue reading]
A simple + creamy ‘cheese’ made without any nuts or tofu or dairy or oil! This Vegan Potato Cheese Sauce is a total life changer! Most vegan cheeses are made with cashews or tofu. I have not been able to achieve the ‘cheesy’ texture and [continue reading]
I love that My Vegetarian Family members + readers + followers + fans are curious about what I eat in a day! I am living proof that a whole food, plant-based (WFPB) life is possible. Above all, it is possible with great tasting food that [continue reading]
This air fryer baked potato recipe makes the best baked potatoes with a crispy skin on the outside and a tender + fluffy inside! SO EASY! The best part? The inside of the potato is cooked evenly throughout + they turn out absolutely perfect [continue reading]
These Baked Vegan Pumpkin Donuts are SUPER EASY to make in one bowl + done in under 30 minutes. Use all-purpose flour or make them gluten-free by using oat flour! No eggs! No oil! Perfect pumpkin treat for Halloween or Thanksgiving or any day of [continue reading]
This quick + easy recipe for Pumpkin Veggie Burgers is YUMMY + vegan + gluten-free + oil-free + packed with fiber + protein + vitamins! Pumpkin in a veggie burger?!?! YES!!!! 🙌🏻🙌🏻🙌🏻
This Pumpkin Spice Nice Cream is the perfect dairy-free treat flavored with all the fall flavors without the calories + the guilt! EASY + VEGAN! All you need is a few ripe bananas + pumpkin puree + pumpkin spice + cinnamon + a blender!
Vegan Italian Stuffed Peppers full of authentic Italian flavors + protein rich tempeh! A meatless twist on an Italian classic! This easy recipe requires only a few simple ingredients + is perfect for lunch or dinner or meal prep! Vegan + gluten-free + SO delicious!
There is no magic formula for weight loss. Not the first time you have heard that, I know. However, it does take a little knowledge + effort. In a world full of weight loss gimmicks, magic diet pills, intense diet + exercise regimens, it becomes [continue reading]
This Instant Pot Pumpkin Steel Cut Oatmeal is the perfect way to get all of the fall flavors in a hearty + healthy breakfast! Just a few simple ingredients tossed in your Instant Pot. This vegan + gluten free oatmeal recipe can quickly be made [continue reading]
The classic sandwich is reinvented with delicious baked smoky tempeh bacon, lettuce + tomato. This vegan tempeh BLT is SO easy + oil-free! Ready in 35 minutes with just a few simple ingredients. This is my new favorite sandwich!!!!!!!
Tara’s Super Quick Lesson On Diabetes Simply put, diabetes is chronically elevated blood glucose. In Type 1 diabetics, there is a chronic glucose elevation as a result of the pancreas not making insulin. With Type 2 diabetes, the pancreas makes insulin but the insulin has [continue reading]
This is one of my FAVORITE things to eat! These Plant-Based Summer Rolls are stuffed with fresh vegetables and tofu. They can be made as a meal of their own, as an appetizer, or a side dish for your favorite soup, curry, noodle, or rice [continue reading]
I love cooking. I am the kind of girl that gets super excited when I am gifted a new kitchen gadget, I LOVE experimenting with new recipes at home, new flavors, and ingredients. The entire process I am obsessed with. From growing my own food [continue reading]
This Tempeh Taco “Meat” is super easy to make + perfect for meal prep or busy weeknights! Ready in under 20 minutes + packed with protein + flavor + versatility. Layered in tacos, rolled into burritos, sprinkled on a taco salad. Whatever your favorite Mexican [continue reading]
This recipe for Dill Pickle Hummus is smooth, creamy, tangy, perfectly full of garlic, and just savory enough to make it the perfect dip or spread. If you know me, you know I love a good copycat recipe. I especially love, after multiple taste-tests, when [continue reading]
This Vermicelli Upma can be eaten for breakfast or any meal! Also known as sevia or semiya upma. Upma is a traditional Indian meal, but I made it with a twist!
This Brownie Batter Hummus is perfect for satisfying your sweet + chocolatey cravings without the guilt. I promise it is SO YUMMY + Easy! Best of all, this dessert hummus is dairy free + egg free + refined sugar free + healthy(ish) + ready in [continue reading]
This eggless cauliflower pizza crust is gluten-free, egg-free, and dairy-free. So easy to make AND super healthy AND super yummy! All that in a pizza? YES!
This recipe for Air Fryer Buffalo Tofu is SO EASY. No need to press your tofu, no breading, no frying, no fuss! Perfect for over a salad, paired with sweet potato fries, or simply to dip in vegan ranch, YUM!
This oil-free balsamic asparagus salad is just perfect! Quick + easy + healthy + no fuss! You can customize it with whatever veggies + toppings you love! Spinach or romaine are a good base, then add in sliced tomatoes, cucumbers, red onions, even bell peppers [continue reading]
Welcome to your new favorite cookie. Why? How about a cookie that is vegan, dairy-free, egg-free, gluten free, and still tastes SO GOOD?!?!?!? Enter Vegan Buckwheat Chocolate Chip Cookies.
