Our Original Recipes
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Recipes (click on a name or scroll down)
Smoothies
Snacks & Side Dishes
Creamy Roasted Garlic Dressing
Crispy Tortilla Appetizers new!
Greens with Tomatoes, Olives and Capers
Regina's Famous Chocolate Chip Cookies!
Spring Rolls and Dipping Sauce
Zucchini and Chocolate Pudding
Main Dishes
Greek Wraps with Creamy Dill Dressing
Scott's Mixed Veggie & Hummus Wraps
Soups, Stews & Chilis
Garlicky Veggie Stew with Dumplings
Mom's Spinach and Shiitake Soup
Holiday Favorites
Crispy Apple Phyllo Galette new!
Crispy Apple Galette (low-fat!) by Katherine
click to watch Katherine make this video: http://youtu.be/VjQm_emI84k
4 Red Apples
½ c. Raisins
½ c. Pecan pieces
1 T. Lemon Juice
1/3 c. Agave Nectar
1/3 c. Maple Syrup
¼ c. Water
1 t. Vanilla
1 t. Cinnamon
1/8 t. Nutmeg
2 T. flour, dissolved in 3 T. water
For the dough:
1 Roll Phyllo Dough
1 T. Water
3 T. Agave Nectar
1 T. Vegan Butter, melted, optional
Non-stick cooking spray
Preparation:
Remove 1 roll of frozen phyllo and allow to defrost in the refrigerator for 1 – 1 ½ hours.
Preheat oven to 350 degrees.
Dice the apples, leaving the peel on. Add the apples, and all remaining filling ingredients, except dissolved flour, to a medium saucepan. Cover and cook over medium heat for 10-12 minutes, until apples are tender. Remove cover, stir in dissolved flour. Stir continuously until sauce is very thick.
Prepare work surface and sauce before removing phyllo from the refrigerator. In a small cup, mix water, agave nectar and vegan butter, if using. Lightly spray a pie plate with non-stick cooking spray. Have plastic wrap, 2 wet paper towels and a pastry brush on hand. Place a large piece of plastic wrap on your counter. Gently unroll phyllo dough and place on plastic wrap. Top with another piece of plastic wrap, then add a wet paper towel on top of the plastic wrap.
Remove 2 pieces of phyllo and place on a cutting board or clean surface. Lightly brush with the agave sauce. Quickly lift the phyllo and lay across a pie plate, pushing the pastry into the corners. Work quickly. Be careful not to saturate the dough, or you will not be able to lift if off of the cutting board. Repeat this process three times more, removing 2 pieces of phyllo at a time. Lay the new pieces at an angle across the pie plate and press into the corners. The edges should overhang.
Spoon the thickened apple filling into the middle of the pie plate. Gather the overhanging phyllo edges towards the middle of the plate, leaving space in the middle to see the apples.
Bake for 20-25 minutes until the layers are light brown and flaky.
Any extra filling can be used with remaining phyllo sheets to make stuffed triangles. After basting 2 pieces, fold it in half lengthwise. Spoon 2 tablespoons of apple filling onto the phyllo at the top. Fold the edge over in a triangle shape, as if folding a flag. Continue this folding through the whole piece of phyllo. Brush lightly with agave sauce.
Crispy Tortilla Appetizers by Kay Kitchens
IngredientsWhole Wheat Flour Tortillas - 8 inch size
Tabasco Green Jalapeno Pepper Sauce
½ tsp Cumin powder
Olive oil
Lime Zest
Directions
Heat oven to 350 degrees
Mix together 2 Tbs Jalapeno Sauce, cumin and a few drops of olive oil
Dribble this mixture onto 2 Whole Wheat Tortillas placed on Cookie Sheet
Sprinkle Lime Zest over Sauce
Cut each tortilla into 8 wedges
Bake at 350 degrees for 8 – 10 minutes until crispy
Serve hot or cooled
Stuffed Jalapenos, yes really! by Regina, of www.PassionateVegan.com
1. Heat oven to 400 degrees.
2. Cut slit in jalapeños leaving the stem. Scrape out all the seeds.
3. Whip together the cream cheese, sour cream, mayo, and spices. Pipe mixture into the jalapenos.
4. Mix the flour and soy milk together for the wet mix. Mix the flour, corn meal, bread crumbs and seasonings in a large bowl. Coat peppers in the wet mixture and then coat in the dry.
5. Place peppers on a baking stone and bake for 15 minutes. Brush peppers with oil and cook for 10 minutes to brown.
* Serve with Katherine’s Low-Fat Ranch Dressing (below)
Low-Fat Vegan Ranch Dressing by Katherine
Nacho Salad by Regina of www.PassionateVegan.com
1 bag Tortilla Chips 2 c. shredded Napa Cabbage or lettuce 2 chopped Roma Tomatoes 1 diced Avocado Vegan Sour Cream For the queso: ¼ c. Nutritional Yeast ¼ c. Flour (I use rice flour to make it gluten free) 1 can of Rotel or 10 oz. of your favorite Salsa 1 cup Water Cumin, Chili Powder, Onion Powder to taste For the nacho topping: ½ c. Textured Vegetable Protein (TVP), or soy crumbles ½ c. water ½ can (3/4 c.) Black Beans Salt, Pepper, Beef flavored seasoning to taste
1. In a small saucepan add the nutritional yeast, flour and whisk together with the water. Add the seasonings to taste. Turn on medium heat and continue to whisk until it starts to thicken. Once thickened, whisk in the rotel or salsa. Stir until heated and set aside.
2. Place the TVP and the water in a glass bowl and add the seasonings. Microwave for 1 minute. This will reconstitute the TVP. It should look like ground beef. Stir in the beans and season to taste.
3. Put a layer of chips on an oven safe platter, sprinkle the “beef” mixture on top and coat with queso. Place in 350 degree oven until heated.
4. Remove from oven and garnish with lettuce or cabbage, tomato and avocado. Top with vegan sour cream.
Serves 2.
Gazpacho Grande by Kay Kitchens
This cold soup is a refreshing meal or appetizer – especially on a hot summer day! This recipe makes a big batch and will last several days in the refrigerator (unless it is all eaten first!)
46 oz V-8 Juice – Spicy Hot 4 large or 6 med Tomatoes, vine ripened 1 green Bell Pepper 1 red Bell Pepper 1 red Onion 2 cucumbers Jalapeno to taste, minced1. Prepare tomatoes by slicing and removing seeds and any white pithy inside then cut into small (¼ to ½ inch pieces).
2. Cut green and red bell pepper, remove seeds and dice into small (¼ to ½ inch) pieces. Dice red onion. Partially peel cucumbers leaving about ½ of skin on in stripes. Then, dice.
3. Mix all vegetables together with V-8 Juice. Taste. Add Jalapenos gradually until the gazpacho reaches the spiciness you like. Take it easy as the V-8 starts everything out spicy and you may only want to add a little.
4. Refrigerate. Enjoy just as made or with avocado slices on top. Serve with chips.
Vegan Soy Chorizo by Jon Gaxiola
This high-protein dish can be cooked with tomatoes, squash, corn, black-beans, cilantro and rolled into a burrito. You can also warm it up in a pan with black beans and blend it all together in a blender or food processor for a yummy bean dip! You may need to add a bit of water from cooked beans or veggie broth to give it a smoother consistency. Have fun with this versatile recipe!
4 1/2 c. of boiling Water 8oz Textured Soy Protein (TVP) 12 cloves of Garlic, minced 1/4 Onion, minced 1 fresh green Anaheim Chile minced (remove seeds for less spice) 5 Cloves 1/2 tsp Coriander seeds 1/4 tsp ground Cumin 1 ¼ T. dried Oregano 1 c. Chili Powder (from red Anaheim Chile) 1/8 t. Chili Pepper flakes, optional for more spice1. Place textured soy in a heat proof bowl and pour in the boiling water; let sit for 15 minutes.
2. Drain by tipping the bowl over while holding soy, leaving soy damp. Don't drain in colander as this will dry out the moisture from the soy.
3. Add in all other ingredients and mix thoroughly. Can be placed in medium size Ziploc bags; refrigerate or freeze.
Quinoa & Bean Enchiladas by Katherine
* Top these with our world famous NOT-YO CHEESE SAUCE - http://www.plantbasedhealth.com/index.php/other-tasty-favorites#notyo%20cheese
BBQ Seitan Sandwiches & Broccoli Stalk Salad by Katherine
1 lb. cooked Seitan 1 c. BBQ Sauce 1/4 Red Onion, sliced thin 4 Whole-Wheat Burger Buns Vegan Mayonnaise, optional Finely chop or shave seitan to resemble BBQ. Place in a medium skillet, along with BBQ sauce, and heat over medium heat. Dress buns with red onion and mayo, if using. Top with BBQ seitan and top bun. Makes 2 cups. 2 Carrots, cut into matchstick 6 Broccoli Stalks, sliced thin 1/4 c. Sunflower Seeds ½ c. dried Cranberries ½ c. Raisins 1/2 c. Walnuts, chopped 2/3 c. Low-fat Vegan Mayonnaise 1/4 c. Agave Nectar or Brown Rice Syrup Add all ingredients to a large bowl and stir to mix well. Serve immediately, or refrigerate for 1 hour to chill. Makes 9 cups.
Not-So Chick'n Salad Wraps by Regina (of www.passionatevegan.com)
2, 8 oz pkgs Seitan 2 Cups water 1 Not Chick-N Bouillon Cube 10-12 diced Red Grapes ¼ Cup chopped Walnuts 1 diced Celery Stalk 1 Tablespoon chopped Tarragon 4 Tablespoons Vegan Mayo (I prefer Follow your Heart) 1 Teaspoon garlic powder 1 Teaspoon onion powder Salt & Pepper to taste 6-8 Whole tortillas or Pita Pockets
Process seitan in a food chopper until it is the consistency of ground chicken.
Place ground seitan, bouillon cube and 2 cups of water in pan and bring to boil. Let boil 5 minutes then let simmer until most of the water is cooked off (about 15 minutes). If there is still water you can just drain it off.
Place diced grapes, celery, tarragon and walnuts in large bowl. Stir in the mayo and seasonings. Add drained seitan and stir together. Let cool before serving.
Serve on a bed of lettuce with crackers or roll into wheat tortillas. This is also delicious with dried cranberries and diced apples.
Zucchini and Chocolate Pudding by Alicia (of breadcrumbed.wordpress.com)
Memorial Day is early enough in the growing season that I still get excited about seeing the first dewy zucchini. I brought this unique recipe back from a trip to Guatemala. I had never considered thickening a pudding with cookie crumbs or even including zucchini in the mix. I hope this recipe will help you to win over reluctant zucchini-eaters. And you might even appreciate it in the middle of summer when you can’t bear to look at another one either.
Spring Rolls and Dipping Sauce by Vivian James & Katrina Vu
2 pkgs of firm or extra-firm Tofu, drained and rinsed 1-bunch Cilantro – remove leaves from stems (approx 2 ½ cups) 1-bunch Thai Basil – remove leaves from stems (approx 2 cups) 1-bunch Mint Leaves – remove leaves from stems (approx 2 cups) ½ head of Lettuce – sliced thinly 4 cups Bean Sprouts 3 boxes Rice Vermicelli Noodles- Translucent 40-60 Rice paper wraps – Round
1. Slice tofu in ¼” thick planks and heat a saucepan over medium heat. Sear tofu on both sides for 1 to 2 minutes and layer on a small plate. This will set the tofu.
2. Mix cilantro, thai basil and mint leaves together in one bowl. Place lettuce and bean sprouts in separate bowls. Cook noodles per instruction on package, rinse in cool water when done and drain well. Place noodles in a bowl.
3. Heat several cups of water to near boiling and place in a shallow bowl or two that are large enough to dip rice paper wraps.
4. Place all the bowls in the center of the table with the two larger bowls of hot water on either end.
Quickly dip the rice paper wraps in hot water on one side and turn in circle motion (don’t soak)for 5 seconds, then lay on your plate.
Add small amounts of all the ingredients with rice noodles last.
Fold both sides in and then from the bottom wrap the rolls tightly.
Dip into your dipping sauce. Yummy!
Makes 40-60, depending on how large your wraps are.
Dipping Sauce
2 c. Hoisin Sauce ½ c. - Peanut butter 2-4 T. Sriracha Chili Sauce 3 Green Onions - sliced 1 1/4 c. WaterSaute green onions for 2 minutes in a sauce pan. Then add the first 3 ingredients and mix well. Add water to thin to desired thickness for dipping. Heat to a simmer and remove from heat. Serve in individual bowls for dipping.
Sweet Radish Salad by Bridget (Exec. Dir, Keller Farmer's Market)
Cooking local foods means cooking with the seasons. This time of year radishes are coming in strong. Dress up any salad, grain based dish, or Portobello burger with this quick sweet pickled radish.
1 lb. Icicle Radish or Red Radishes, peeled, trimmed and sliced thinly 1 c. Rice Wine Vinegar 1 c. Water 1 c. Sugar 1 T. Kosher Salt ½ t. Yellow or Brown Mustard Seed ½ t. Whole Coriander Seed ½ t. Whole Black Peppercorns 1 Bay Leaf
Beefless Tips N' Rice by Katherine
½ Onion, sliced 3 Garlic cloves, minced 2 c. Mushrooms, sliced thick ¾ c. Red Wine 18oz Vegan “Beef” Cubes, cut in half 2 c. Vegetable Broth 1/3c + 1 T. Whole-wheat Pastry Flour ¼ t. Salt ½ t. Black Pepper 2 T. Soy Sauce 4 c cooked short-grain Brown Rice
1. Saute onion in a large saucepan over medium heat until translucent. If you prefer to caramelize the onions, cook until light brown. Then, add 1 T of water and cook for 3-4 more minutes until darker brown and sweet. During the last 2 minutes of cooking, add the minced garlic. Remove onions and garlic from saucepan and set aside.
2. Place mushrooms in a single layer in saucepan and cook for 5 minutes over medium heat until light brown. Turn mushrooms and cook for 5 more minutes on remaining side. Use the cover, if needed, to keep mushrooms from sticking. Remove mushrooms from saucepan and set aside.
3. Pour wine into the saucepan and simmer over medium-high heat for 5 minutes to evaporate the alcohol. Add “beef” tips and simmer, stirring occasionally, over medium heat for 5 minutes.
4. While waiting, mix the remaining ingredients, except rice, in a small bowl and whisk until the flour lumps are dissolved. Increase the heat to medium-high. Add the onions, garlic, mushrooms and gravy mixture to the beef and wine sauce and continue to cook until the gravy thickens. Stir constantly.
5. Serve the beefless tips and gravy over the brown rice. This pairs nicely with a green vegetable such as Brussels Sprouts or broccoli.
Greens with Tomatoes, Olives and Capers by Alicia (of www.breadcrumbed.wordpress.com)
I'm on a quest to help people greet their vegetables by name. It seems like every so often the country falls in love with a specific cultivar, but I think it’s time to pick up the pace. Arugula, broccoli rabe and kale have charmed us at different points along our collective culinary maturity and there are dozens more to discover. Let’s start with dark leafy greens. This spring, when you see a sturdy-looking bunch that is new to you, pick it up and give it this treatment. All you have to remember is to cut the stem end in small pieces and to cut the leaf side a bit larger so that they cook at the same rate. And remember their name. You may make a friend for life.
1 yellow onion, cut into thin half-moons from pole to pole Salt and pepper, to taste 1 12-ounce container cherry tomatoes, each cut in half 2 tablespoons capers 10 black olives, pitted, chopped roughly Russian Kale, Ruby Streak or your new favorite dark leafy green, the stem end cut into ½” pieces and the leaf end cut into 2” pieces1) Heat ½ cup of water in a large skillet over medium high heat. When water is steaming, add onion. Add a pinch of salt to help onions collapse and release their liquid. Add pepper for flavor.
2) Sauté for 4-5 minutes or until onions are limp and pan is almost dry. Add tomatoes, capers, olives and greens.
3) Reduce heat to low, cover and let steam for 1-2 minutes. Remove cover to let liquid evaporate and cook for an additional 2-3 minutes.
4) Take off of heat while greens are still bright. This dish can be served warm or at room temperature.
Simple Spinach Dish by Vivian
2 Bags of Baby Leaf Spinach 1-Red Onion – Chopped into large pieces 5 Cloves of Garlic – coarsely chopped ½ cup of Pine Nuts Veggie Broth-Low Sodium Fresh Ground Black Pepper
Sauté onions and garlic for approximately five minutes. Add a tablespoon or two of veggie broth if sticking instead of oil.
Toss in pine nuts and cook for another five minutes. Add spinach and cover until the spinach wilts. Mix thoroughly add pepper to taste and serve.
Roasted Maple Sweet Potatoes by Regina (of www.passionatevegan.com)
4 small or 2 large sweet potatoes ¼ cup maple syrup- Divided ¼ cup extra virgin olive oil-Divided 2 teaspoons sea salt 1 teaspoon ground pepper 4 large shallots peeled and sliced 2 tablespoons balsamic vinegar ¾ cup chopped walnuts
1. Preheat the oven to 400 degrees.
2. Peel and cut the sweet potatoes into 1 inch cubes.
3. In a large bowl and the sweet potatoes, 2 tablespoons of the the olive oil, 2 tablespoons of the maple syrup, and the salt and pepper.
4. Mix to coat evenly and pour potatoes onto a baking sheet. Roast until caramelized, about 30 minutes. Turn potatoes after 15 minutes.
5. In large skillet, add 2 tablespoons olive oil and the sliced shallots. Over medium heat, sauté until they caramelize, about 5 minutes. Add 2 tablespoons of maple syrup and 2 tablespoons balsamic vinegar. Cook until golden brown.
6. Transfer roasted potatoes to the skillet to coat in caramelized shallots.
7. Toast walnuts in a skillet.
8. Pour sweet potatoes in a serving dish and sprinkle the toasted walnuts on top.
Spiced Grilled Pineapple by Vivian
Prepare a fresh pineapple and slice into 1/2” rounds. Place in a large plastic bag and sprinkle with 1-2 Tablespoons of ground Cinnamon. Shake well for 2 minutes. Cook on a hot grill and cook for 3 minutes on each side.
Regina's Famous Chocolate Chip Cookies by Regina (the owner of www.passionatevegan.com, a personal chef and to-go meal service)
Garlicky Veggie Stew with Dumplings by Alicia of breadcrumbed.wordpress.com
Poultry seasoning is a combination of rosemary, sage, thyme, marjoram, celery seed and peppercorns. You’ll get a chance to liberate your tin from the back of the pantry in this recipe. However, even though the roasted garlic amps this recipe up to restaurant-worthy, fresh herbs might just inspire someone else to do the dishes.
1. Cut root vegetables into rough 1” pieces. Place in a large stockpot with garlic cloves and chickpeas. Add 5 cups of water, poultry seasoning, bay leaf, salt and pepper. Bring to a boil. Simmer, partially covered for 15 minutes or until vegetables are just slightly tender.
2. Meanwhile, make dumpling batter. In a large bowl, mix dry ingredients. In a small bowl, mix egg replacer, water and rice milk. Add oil to dry ingredients. Use fingers to massage oil into dry ingredients until mixture resembles wet sand and no longer looks floury. Add liquids and gently mix until soft dough is formed.
3. Using the back of a wooden spoon or a potato masher, crush some of the vegetables and beans to thicken broth. Stir vigorously to help vegetables to release their starch. Taste and season if necessary. Stir in greens. Return mixture to a simmer.
4. Drop walnut-sized pieces of biscuit dough in pot. There will be approximately 12 biscuits. Cover pot and allow biscuits to steam for 20 minutes.
Creamy Roasted Garlic Dressing by Alicia of breadcrumbed.wordpress.com
6 cloves roasted garlic ½ 12 oz package of aseptic-packed silken tofu 6 tablespoons lemon juice (about 1 lemon) ½ cup water ½ teaspoon salt pepper Add all ingredients to blender. Whir until smooth. Dressing will last for up to one week in a tightly sealed jar in the refrigerator. Peeled roasted garlic can be stored in the refrigerator for up to a week. It can be frozen for 6 months.
Kale and Cannelini Beans by Katherine
2 small bunches of Curly Kale or Dino Kale 2 cans of Cannellini Beans (white Kidney) 1 large Onion, sliced 1 lemon 1 cup of Vegetable Broth ¼ cup Sesame Seeds 1 t. Soy Sauce or Bragg’s Liquid Aminos Saute onion in a large saucepan over medium heat. Add vegetable broth, if needed, to keep vegetables from sticking. Tear kale into pieces, add to onions and pour vegetable broth on top. Drain and rinse cannellini beans and add to saucepan. Zest lemon and juice, then add both to the kale. Cover and cook over medium-low heat for 5-7 minutes until kale is tender. Sprinkle with sesame seeds and soy sauce.
Greens and Garlic by Kay Kitchens
In this recipe, we use kale and mustard greens which work nicely with the garlic. Other greens such as Swiss chard or collard greens could also be used. The kale has a high amount of beta-carotene and the mustard greens and kale provide calcium that is easily absorbable. The garlic and onion are from the alium family which speeds the body’s elimination of carcinogens and perhaps even block the start of cancer or inhibit the growth of cancer cells.
This makes a great side dish with No-meat loaf or a hearty Black Bean Chili.
1 bunch kale (lacinato preferred )- stemmed and torn into approximately 1- 2 inch pieces 1 Bunch mustard greens – stemmed and torn into 1 -2 inch pieces 1 large onion – sliced thin ½ cup minced garlic 2 tablespoons tamari ¼ cup vegetable broth Salt and Pepper to taste Heat the vegetable broth in a heavy skillet over medium heat. Add the onion and sauté for 2 – 3 minutes. Add the garlic and sauté for 2 additional minutes. Add the mustard greens and kale pieces and cook for approximately 7 minutes more or until the greens become tender. Remove the skillet from the heat and stir in the tamari along with salt and pepper. Serve and enjoy.Mango Madness by Katherine
1 1/2 cups non-dairy Milk 1 large Mango, peeled & pitted 2 cups Spinach 1 peeled Banana 1/2 cups Grapes, red or green Blend all ingredients until smooth. Makes 4 1/2 cups.
Not-yo Cheese Sauce or Queso by Katherine
7-Layer Dip by Katherine
In a large casserole dish, layer the following, from bottom to top:
- 2 c Super Healthy Bean Dip (or just beans)
- 12 oz Soy Crumbles cooked (or cooked Quinoa)
- 12 oz Tofutti Better-than-Sour Cream
- 3 c fresh, diced Tomatoes
- 2 c Not-Yo Cheese Sauce
- 2 c Low-Fat Guacamole (click for recipe)
- 1/2 c sliced Olives
Prepare for an explosion of flavor in your mouth - it is AMAZNG! Oh, and don’t forget the chips :)
Macaroni N' Cheezzzze by Katherine
Chunky Marinara Sauce by Vivian
Quick & Creamy Thai Noodles by Katherine
2 c. Low-Sodium Vegetable Broth 1/4 c Soy Sauce 2 T. Rice Vinegar 2 T. Peanut Butter 1/2 pkg thin Rice Noodles 24 oz. Frozen Vegetables 1 t. fresh grated Ginger 1. In a deep skillet, add broth, soy sauce, rice vinegar and peanut butter. 2. Mix with a fork until peanut butter is distributed evenly. 3. Add the rice noodles - spread the noodles with your hands so that they cover the bottom of the skillet and are immersed in the liquid. 4. Turn heat to medium. Place frozen vegetables and ginger on top; do not stir. 5. Allow to come to a gentle simmer, then cover and cook for 5-10 minutes until the vegetables are tender.
(Practically) Fat Free Pasta Salad by Kay
1 1/2 c. Whole Wheat Bowtie or Corkscrew Pasta, uncooked 1 c. Broccoli, chopped bite size 1 Red Onion, diced 1 12-ozcan water-packed Artichoke Hearts, drained and chopped 1 Red or yellow Bell Pepper, diced 1 1/2 c. cooked Cannellini Beans 2 Tomatoes -- seeds removed, diced 1/4 c. sliced Black Olives 2 T. fresh Basil, chopped 3/4 c. fat-free Italian Salad Dressing Salt and Pepper to taste
1. Cook the pasta according to package directions. Drain and allow to cool.
2. Lightly steam the broccoli, until just tender.
3. In a large bowl, toss together the pasta, broccoli and remaining ingredients and season to taste with salt and pepper.
4. Allow to marinate in the refrigerator one to two hours before serving. Toss again before serving.
Full English Breakfast by Katherine
I recently traveled to London, England to train 14 new Cancer Project instructors. While there, Scott and I became obsessed with the “Full English Breakfast” that our hotel served there. Luckily, they had a vegetarian option that we were able to enjoy every day of our stay! After returning home, our first order of business was to recreate the delectable dish to share with our family. A Full English Breakfast has now become our Saturday morning ritual and a special treat for out-of town guests — we hope that you’ll enjoy it too! Warning: it’s very, very filling :)
Components: Tofu Scramble, baked mushrooms & tomatoes, baked beans, vegan sausage links and baked potato wedges.
Easy Scramble
Saute ½ of a diced onion in a skillet over medium heat. Use water or vegetable broth, if needed, to keep onions from sticking. Crumble 1 block firm tofu (or mash with a fork) into the skillet. Sprinkle ½ t. salt, ½ t. black pepper, ¼ t garlic powder, 2 t oregano and ¼ t turmeric over the tofu. Gently stir in the skillet and cook for 5-7 minutes until warmed through.
Tomato & Mushrooms
Cut 2 tomatoes in half at their widest point. Place tomato halves (open side up) and 16 small button mushrooms (about 8 oz) in a shallow baking dish and pour ½ c vegetable broth on top. Sprinkle with salt and pepper. Bake at 350 degrees for 10-12 minutes, until mushrooms are tender. *Or, grill the tomatoes.
Baked Beans (canned or homemade)
Saute ½ an onion, that’s diced small, in a skillet over medium heat until tender. When the onions brown and begin to stick, add 1 T of water or vegetable broth. Let turn brown again and repeat until onions are brown and “carmelized”. Add 3 cloved minced garlic and 3 pieces vegan bacon, chopped, and cook for 3 minutes.
Add ½ c of broth, 2 t. mustard powder, 1/2 t. salt, 3 T. maple syrup and 1 T. molasses (optional). Stir and simmer for a few minutes. Add 1 1/2 c. of cooked navy beans and simmer until warmed through. *These homemade baked beans do not have the dark caramel color because there is no brown sugar or coloring added.
Savory Potato Pear Stew by Katherine
This stew was inspired by a vacation—it was time to clear out the fridge, stoke up on immune boosting beta-carotene and have leftovers in the freezer upon our return home. Click the picture on right to watch the video of this being made.
2 Carrots, cut into match-sticks
1 large yellow Onion, chopped
4 Yukon Potatoes, diced
1 ½ c. Red Lentils
1 T. fresh Rosemary, finely chopped
4 medium Tomatoes, diced
4 cloves Garlic, minced
1 small Jalapeno, minced
6 c. low-sodium Vegetable Broth
1 t. Black Pepper
¼ t. Salt
2 Pears, diced
1. In a 5qt saucepan, sauté carrots and on-ion over medium heat.
2. Add remaining ingre-dients. Bring to a boil, then lower heat.
3. Cover and simmer for 30 minutes or until potatoes are fork-tender. Add more broth as desired to thin it.
4. Enjoy this very filling stew with a toasty piece of sourdough bread!
Makes 4 quarts.
Tex-Mex Chili by Katherine
We love thick, hearty chili in cold weather. It’s always so satisfying and filling, so it makes a great comfort food...especially when served my favorite way: over warm grits!
1 Onion, diced
5 cloves Garlic, minced
1 Green Bell Pepper, diced
1 T. Jalapeno, minced with seeds
3 c. Diced Tomatoes
1 ½ c. cooked Kidney Beans
1 ½ c. cooked Pinto Beans
1 ½ c. Frozen Corn
2 t. ground Cumin
1 t. Chili Powder
½-1 t. Salt
½ t. Black Pepper
½ t. Cinnamon
1 pkg Soy Crumbles (optional)
1 c. Water or Vegetable Broth
1. In a 5qt saucepan, sauté onions, garlic and jalapeno over medium heat for 5 minutes. Add bell pepper and continue cooking for 5 more minutes.
2. Add all remaining ingredients, except soy crumbles, and bring to a boil. Cover, reduce heat to simmer and cook for 20 minutes.
3. Add soy crumbles and cook for 5 minutes, until warmed through.
4. Serve plain, or on top of brown rice or grits!
Makes 12 cups.
Hearty-Hearty Minestrone Soup by Katherine
1 large onion
2 Carrots
6 c. Vegetable Broth
3 Zucchini
4 stalks Celery
1 T dried Basil
1 T dried Oregano
2 t. Rosemary
½ t. Salt
½ t. Black Pepper
4 c. Baby Tomatoes (cut half of them into halves)
8 cloves Garlic
2 c. Rigatoni
3 c. cooked Cannelini or Navy Beans
1. Dice the onion & cut the carrots into matchsticks.
2. In a 7-qt sauce-pan, cook over medium heat for 3-5 minutes. If needed to keep the vegetables from sticking, add a small amount of water or broth.
3. While waiting, cut the zucchini into match-sticks and slice the celery.
4. Add all remaining ingredients, except for the beans, to the saucepan.
5. Cover and bring to a simmer. Reduce heat to medium-low & cook for 10 minutes until pasta is tender.
6. Remove the lid and stir in the beans until warmed.
Makes 5 quarts.
Carrot and Sweet Potato Soup by Kay
This soup is easy to make and very flavorful. The carrots and sweet potato provide beta carotene for vitamin A. You can make this soup on your stove top or prepare it for the crock pot and let it simmer while you’re away.
2 Onions, chopped
3 T. Ground Coriander
2 T. Marjoram
5 cloves Garlic, peeled and crushed
4 large Carrots, grated
1 large Sweet Potato, grated with skin
8 c. Vegetable Broth
½ t. Sea Salt
½ t. Cayenne Pepper
1. Cook and stir the onions over medium heat in 2 Tbs of vegetable broth until browned – about 5 minutes. Add additional broth if needed.
2. Add the coriander, marjoram and garlic to the browned onions and cook for 1 minute.
3. Add the grated carrots and grated sweet potato and sauté for 1 minute
4. At this point you can do either of the following:
5. Stove top: Pour the vegetable broth into the pot of ingredients and bring to a boil. Reduce temperature to simmer until carrots and sweet potato are soft
6. Crock Pot: Pour all ingredients and the vegetable broth into the crock pot. Cook on high for 1 hour and low for an additional 3 hours. Or cook on low for 7 hours. Makes 10 cups.
Low-Fat Gingerbread Cookies by Vivian & Katherine
5 c. of Whole-Wheat Pastry Flour 2 t. Baking Soda 1 T. ground Ginger 1 t. ground Cinnamon 3/4 t. ground Cloves ½ t. Salt 1/3 c. Vegan Butter 11/2 c. Molasses ½ c. Applesauce 2 T. Vinegar 1. Preheat the oven to 375 degrees. 2. In a large mixing bowl, whisk whole-wheat pastry flour, baking soda, ginger, cinnamon, cloves and salt until well blended. 3. In a separate bowl, whisk the butter until it is creamed. Add the molasses, applesauce and vinegar and continue whisking until well mixed. 4. Slowly stir the flour mixture into the wet mixture. 5. Chill dough in refrigerator for 15-20 minutes until firm enough to roll. 6. On parchment paper, or a lightly-floured surface, roll the dough to 1/8” thick. Sprinkle extra flour on top, if the dough is sticky Cut dough into gingerbread men or holiday shapes. 7. Place on a cookie sheet and bake for 6-8 minutes until light brown. Remove cookies from the oven and let cool completely before decorating. Sprinkle with vegan powdered sugar or make a quick icing for more details. * Optional Icing – Whisk 1 c. vegan powdered sugar, 2 T water and ¼ t. Vanilla until lumps are dissolved. Pipe through a plastic bag with the corner cut off.
Holiday Spiced Apple Cider by Katherine
3 Cinnamon sticks 2 T. Black Peppercorns 1 T. Whole Cloves 12 c Apple Juice, unsweetened Zest of 1 Lemon 1. Heat 5qt saucepan over medium heat and allow to warm. 2. Place the cinnamon sticks, peppercorns and cloves in the bottom of the saucepan and roast for a few minutes. Stir them occasionally; they should become very fragrant. 3. Add the apple juice and cover. 4. Bring to a light boil, then lower heat to simmer and cook for 30 minutes. 5. Remove from heat and stir in the lemon zest.
Homemade Hot Chocolate by Vivian
¼ c. Cocoa Powder ½ c. Turbinado Sugar or ¼ c. of Agave Nectar 1/3 cup of hot water 3 cups of Non-Dairy Milk (soy, almond, rice) Vegan marshmallows, candy canes & whip cream (optional) 1. In a small saucepan heat water. Gently add the cocoa and sugar and blend. 2. Slowly stir in the Alternative milk. Bring to a light boil and then simmer for 3 minutes. 3. To make frothy, beat with an electric mixer for a few minutes.. Add optional items above. Enjoy!
Apple-Pecan Flip by Katherine
Ingredients
½ cup pecans
1 apple, ¼-inch diced
1/3 cup maple syrup
½ cup non-dairy milk
1½ cup whole-wheat pastry flour
1 tablespoon baking powder
½ teaspoon salt
¾ cup unsweetened applesauce
½ cup agave
1 tablespoon vanilla
Preparation
- Preheat oven to 350 degrees. In a small casserole dish or 9-inch cake pan, spread a single layer of pecans and layer apples on top. Drizzle with maple syrup and non-dairy milk.
- In a large bowl, whisk flour, baking powder, and salt until evenly mixed. Add applesauce, agave, and vanilla to flour mixture and stir well until combined. Gently pour batter over apples and pecans, and spread evenly.
- Bake for 30 to 35 minutes until a toothpick inserted in the center comes out clean. Remove from oven, and carefully flip cake onto a platter and serve.
Baked Apples by Katherine
4 T. + 1T. Maple Syrup or Agave Nectar 1/2 c. Non-dairy Milk 1/3 c. Oatmeal 1 t. Vanilla 1/2 t. Cinnamon 1/4 t. Nutmeg 3 Apples, sliced into 12ths 1/2 c. Pecans, chopped 1. Preheat oven to 350 degrees. Mix all ingredients, except apples, pecans and 1 T of maple syrup, in a large bowl. Add apples and toss until well coated. 2. Pour into a 9x9 baking dish and cover with foil. Bake for 20 minutes. Remove foil, stir once and bake for 20 more minutes. 3. Toss pecans in maple syrup and sprinkle on top of the apples during the last 5 minutes of baking. Makes 6 c. * I added 1 T of melted vegan butter to the pecans because I wanted a little more richness. Although, we don’t use added oils/butter, I convinced myself that 1 T divided by 6 people would be acceptable in this low-fat dish. :) -----------------------------------------------------------------------------------------------------------------------
Spicy Cranberry Orange Salsa (by Vivian)
½ c. fresh Cranberries 3 navel oranges 4 T. Turbinado sugar 1-2 chopped Jalapeno depends on your tastebud tolerance 1 small Shallot 1 t. ground Coriander ½ t. ground Cumin Zest one of the oranges and set aside the zest. With a knife, cut away the peel and pith from all oranges. Coarsely chop. Place the oranges and remaining ingredients in a food processor and pulse until coarsely chopped. Let sit at least an hour at room temperature before serving. Makes about 1 ½ cups.----------------------------------------------------------------------------------------------------------------------------
Fall Pumpkin and Lentil Stew (by Vivian)
1 Leek, sliced thin, both white and green parts 4 c. of peeled Pumpkin, cut into 1” cubes 4 Carrots, diced 4 Parsnips, diced 5 Stalks of Celery, diced 10 c. of low-sodium Vegetable Broth 2 c. dried Red Lentils 1 T. of ground Mace* *Mace is a spice found in most grocery stores. Mace has the flavor of cinnamon and pepper and is slightly stronger than the flavor of nutmeg. Be careful not to add too much mace. Mace is a very potent spice. This stew taste even better the next day. Place all the vegetables in a 10 qt saucepan and sauté for 5 minutes over medium heat. Add vegetable broth, lentils and mace and mix well. Cover and simmer for 30 minutes.Makes 12, 2-cup servings.
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Creamy Harvest Pasta
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Vivian's Baked Acorn Squash
3 Acorn Squash 2 T Maple Syrup or Agave Nectar 1/3 c Raisins Cinnamon Nutmeg 1. Preheat oven to broil. 2. Cut acorn squash in half, horizontally; scoop out seeds. 3. Fill a large pot with 3 inches of water, add squashes and bring to a boil for 15-20 minutes, until soft. 4. Place halves in a muffin pan to hold them upright. 5. Baste the inside of the squash with maple syrup. Add 1 T raisins to the inside of each squash. Sprinkle cinnamon and nutmeg on top. 6. Place in the oven and broil for 4 - 5 minutes. 7. Serve in a bowl with a spoon to scoop the flesh.
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Spaghetti Squash
1 Spaghetti Squash 2 c. chunky Spaghetti Sauce 2 T. Nutritional Yeast 1/2 t. Black Pepper 1/4 t. Salt 1/2 t. Dried Oregano 1. Preheat oven to 350 degrees. 2. Wash squash and use a fork to poke holes in it. 3. Place on a baking sheet and cook for 30-45 mins, until a fork is easily inserted through the skin. 4. Cut the squash in half and scoop out the seeds. Using a fork, shred the inside of the squash into a large bowl. 5. While the squash is hot, stir in the sauce, yeast, pepper, salt and oregano.
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Pumpkin Smoothie
1 15-oz can Pumpkin 1 1/2 c Soy Milk 1T. Maple Syrup or Agave Nectar 1 t Pumpkin Pie Spice 1 Banana 1/3 c. Apple Juice Concentrate Ice Process all ingredients in a blender until smooth.
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Vegan "Eggs" Benedict
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Dreamsicle Smoothie
1 or 2 Oranges
3 Peaches
1 c. Rice or Soy Milk
Ice cubes
1 Banana
Ice Cubes (optional)
Blend until smooth.
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Fruity Quinoa Yogurt
1/2 block firm, silken Tofu (or 1 small avocado)
1c. Strawberries 1 t. Maple Syrup
1/2 c. cooked Quinoa 1/2 t. Vanilla
Add all ingredients to a food processor or blender and process until blended.
Eat straight or with apple slices.
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Super-Healthy Bean Dip
1 1/2 c. Black Beans
1 t. Cumin
1 c. Spinach
Pinch of Salt
3/4 c. Salsa
Add all ingredients to a food processor or blender and process until smooth. Serve with veggie pieces or homemade baked tortilla chips. Don’t worry, you can’t taste the spinach!
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2 c. Collard Greens
2 c. Strawberries
3 Peaches
1/2 c. Grapes (for sweetness)
2 c. Rice or Soy Milk
Ice cubes
This smoothie makes me miss my days of growing up in Louisiana. It makes 6 cups, so that’s enough for me to enjoy more of it the next day :)
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2 T. Vanilla Protein Powder (soy)
1 ripe Banana
1 bunch of frozen Grapes
1 tsp Cinnamon
¾ cup Vanilla Rice Milk
Ice cubes
“It tastes like Horchata, the Mexican cinnamon drink usually made from Chufa nuts. Yummy! My daughters love this drink when we go to the Mexican grocery store.” - recipe submitted by Allison Cate, of www.sbfamilies.com .
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Hannah-Banana Pancakes Ingredients 1 1/2 c. Flour (we mixed white & whole-wheat pastry) 2 t. Baking Powder 1 t. Sugar or Agave Nectar 1 Banana 1 1/2 c. Rice Milk 1 t. Cinnamon Preparation1. Mix the flour, baking powder, sugar and salt in a mixing bowl.
2. In a larger bowl, mash the banana and milk together well. Add the flour mixture to the liquid until blended. Add more milk, if you prefer thinner pancakes. 3. Spoon 1/3 c batter for each pancake onto a warm griddle or skillet and cook over medium heat until light brown on each side. Top with fruit and/or maple syrup. Makes 8, 6” pancakes. ---------------------------------------------------------------------------------------------------------------------------------- Scott’s Mixed Veggie & Hummus Wraps Ingredients 1 Carrot, sliced into thin strips 1 Green Bell Pepper 1 Zucchini, sliced into thin strips 1 Red Onion 3 Garlic cloves, sliced thin 1 Orange Bell Pepper 8 oz. Mushrooms, sliced 1-11/2 c. Hummus 1 Jalapeno, diced and seeded 4 large Tortillas Preparation
1. Cut the onion and bell peppers into large chunks and place on skewers. Cook over the campfire for 8-10 minutes, until tender. 2. In large skillet, sauté carrots, zucchini, garlic , mushrooms and jalapenos for 5-7 minutes until tender. 3. Spread hummus over the middle of the tortilla, in a 4” wide section. 4. Top with grilled and sautéed veggies, then wrap. Makes 4.
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Kay’s Sloppy Joes Ingredients: 3 pkgs Soy Burger Crumbles1 c. Onion, Diced
1 c. Green Pepper, Diced
1 c. Water
1 1/2 c. Ketsup
2 T. Brown Sugar
1 T. Vegan Worshestershire Sauce 2 t. Vinegar 1/2 t. Dry Mustard 1/4 c. Lemon Juice Preparation: 1. Cook onion and bell pepper in a large skillet over medium heat until translucent. 2. Add remaining ingredients, mix well and simmer for 15-30 minutes. Cover if necessary, to keep them juicy. 3. Serve on whole-wheat hamburger buns. Makes enough for 10-12 sandwiches, feel free to cut this recipe in half. *Note - Kay is my mother-in-law-in-law, a Cancer Project instructor & survivor. Check out her website at www.go-plantbased.com. ------------------------------------------------------------------------------------------------------------------------------------- Potato Salad - from The Cancer Survivor’s Guide 2 medium Potatoes, cut into 1/2” cubes 1/2 c. diced Onion 1/2 c. diced Celery 1/2 finely diced Red Bell Pepper 1/4 c. minced fresh Parsley 1 t. dried Dill Weed 1/4 c. Vegan Mayonnaise 1 T. Rice Vinegar 1 1/2 t. Mustard 1/8 t. Salt 1/8 t. Black Pepper Steam the potatoes until tender when pierced with a fork, about 15 minutes. Transfer to a large bowl and add the onion, celery, bell pepper, parsley and dill weed. In a small bowl, combine the mayo, vinegar, mustard, salt and pepper. Mix well and add to the potato mixture. Toss gently and chill before serving. ------------------------------------------------------------------------------------------------------------------------------------- Fresh Fruit Salad (Saladmaster Recipe) 1/4 Honeydew Melon 1/2 Cantaloupe 1 Red Apple1 1 Banana 1 Pear 1 c. Grapes, cut in half 1/2 Lemon 1/2 Lime Cut all fruit into small pieces, then squeeze lemon and lime juice over the fruit. This makes a nice dressing and keeps the fruit from turning brown. Toss gently. *If using a Saladmaster machine, cut the cantaloupe and melon on cone #3, the banana on #5, the apple and pear on #2.
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(recipe by Delisa Renideo, Cancer Project instructor in Alaska - www.alaskaveg.com ) Ingredients 1 15 oz. can black beans (or 2 cups if cooking from scratch) 1/2 c. quick-cooking Rolled Oats (not instant) 1/2 c. whole wheat Bread Crumbs 2 T. finely chopped Onions 2 T. finely chopped Carrots 2 T. finely chopped Mushrooms 2 cloves Garlic, minced 2 t. Nutritional Yeast 1/2 t. Cumin Salt and Pepper to taste Preparation 1. Mash beans with fork or potato masher, leaving some texture 2. Make bread crumbs by processing bread in food processor or blender briefly. 3. Mix all ingredients with your hands. It will be very thick. 4. Form into 4 patties and brown on both sides in skillet over medium heat. Lightly spray the pan or wipe with oil, if needed. *They are also firm enough to grill on a barbeque. 5. Serve on a whole wheat bun with all the condiments for a delicious, healthy, low-fat burger! Katherine’s Note - I was not paying attention while making the burgers and completely forgot to add the oats - they were still amazingly delicious! Also, I added 1 t. of Tony’s Cajun Seasoning for a little kick. You can also substitute any beans or veggies for variation in taste and texture.------------------------------------------------------------------------------------------------------
Green Goddess Smoothie 1 cup non-dairy Milk 1 peeled Orange 2 c. Kale or Spinach 1 peeled Banana 1 Pear, cut into quarters 1 c. Grapes, red or green Blend all ingredients until smooth.--------------------------------------------------------------------------------------------------------
Baked Kale Chips (contributed by Susan Christensen) 5 c. Kale, torn into chip-size pieces 1/2 t. Olive Oil (I use Safflower oil instead) 1/4 t. Salt Extra: a 1 T Nutritional Yeast flakes Place kale in a large bowl and pour oil over greens. Mix together well - using your hands is best to ensure even coverage. Sprinkle with salt and toss. Spread kale over a baking sheet. Preheat the oven to 400 degrees. Bake on the top rack for 4-6 minutes. Be sure to watch carefully - you want the kale crispy but not burnt. Enjoy!--------------------------------------------------------------------------------------------------------
Creamy Cruciferous RisottoIngredients: 1 1/2 c. Vegetable Broth 3 cloves Garlic, sliced 1/2 Onion, chopped 2 c. Brussels Sprouts, cut in half 1/3 head Cabbage, sliced wide 1/4 c. Nutritional Yeast 1/2 t. Black Pepper 1/2 t. Cinnamon 1 T Soy Sauce 1/2 t. Cayenne Pepper or Cajun Seasoning 2 1/2 c. cooked Brown Rice (yield from 1 c dry rice) Preparation: 1. In a skillet over medium heat, sauté onion & garlic for 3 minutes. 2. Add the Brussels Sprouts, cabbage and only 1/2c of the broth to the skillet. Cover and let cook for 5 minutes, or until vegetables are tender. 3. Mix the remaining broth, nutritional yeast, black pepper, cinnamon, soy sauce and cayenne pepper in a small bowl and pour over vegetables. Continue cooking and stir until the yeast thickens. 4. Add the brown rice, stir and cover. Turn heat to low and let simmer for 5 minutes. Enjoy! Serves 4. (try substituting broccoli for Brussels)-----------------------------------------------------------------------------------------------Pressed Salad 2 Carrots 1 medium Daikon Radish 1 Green Apple 3 stalks Bok Choy 1 t. Salt 1 T. Lemon or Orange Juice - Grate carrots, radish and green apple on a box grater or cone #1 on the Saladmaster machine. Substitute traditional red radishes for daikon, if preferred. - Thinly slice the entire stalk and leaf of the bok choy. In a large bowl, add all vegetables and salt. Gently rub the salt into the surface of the vegetables with your fingers. - Place salad in a “press” for at least 30 minutes. Or place a plate on top of the vegetables in the bowl. Add a weight (like a jar of spaghetti sauce) on top of the plate to provide pressure. -Using a fork, gently toss the salad. Add lemon juice and serve! This salad is a delicious way to enjoy vegetables without a high-fat dressing! Plus, the radishes are in the cruciferous family which are great cancer fighters.--------------------------------------------------------------------------------------------------
Greek Wraps with Creamy Dill Sauce
Wrap Ingredients
2 c. Hummus (homemade or prepared)
4 leaves Green Cabbage, thinly sliced
1/2 Cucumber (cut into long strips)
½ Red Onion (sliced thinly into half-moons)
4 T. Olives, sliced or diced
4 large Tortillas
Optional: Falafel or thinly shaved Seitan
Layer 1/4 of each ingredient above in a tortilla shell, then top with Dill Sauce.
Creamy Dill Sauce
2 t. Dill
½ t. Salt
1 ½ T. Lemon Juice
1/3 c. Cucumber, minced
1 c. Tofutti Vegan Sour Cream
3 cloves Garlic, minced
Mix all ingredients well.
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Whole Grain Stuffing
8 c. Whole Wheat Bread, cut into cubes
1 large Onion, diced
3 Celery Stalks, diced
2 c. Vegetable broth (or veg. bouillon cubes in water)
1 ½ t. Poultry Seasoning
1. Preheat oven to 350 degrees.
2. Saute the onion and celery in a saucepan until soft.
3. Remove from heat and add the bread cubes, broth and seasoning.
4. Spoon mix into a casserole dish and lightly pack it down.
5. Cover with foil and bake for 45-60 minutes until liquid in the middle has been absorbed.
6. Remove foil and broil for 3-5 minutes until top is crispy.
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Mushroom Gravy
(from The Cancer Project)
12 oz. Button Mushrooms, sliced
1/4 c. Water
1/4 c. Flour
1 1/2 c. Veggie Broth
2 T. Soy Sauce
1 t. Italian Seasoning
1/4 t. Black Pepper
Salt, to taste
1. Saute mushrooms in water over medium heat for about 5 minutes, or until tender.
2. In a small bowl, whisk the remaining ingredients together.
3. Add mixture to mushrooms and bring gravy to a simmer, stirring often for 3-5 minutes.
4. Continue cooking until desired thickness. Add salt to taste.
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Sweet Potato Casserole
4 large Sweet Potatoes
1/4 c.. Agave Nectar
1 T. Maple Syrup
1 c. Soy or Rice Milk
1 c. Pecan pieces
1. Preheat oven to 350 degrees. Wash sweet potatoes and poke holes in them with a fork. Place on cookie sheet and bake for about 1 ½ hours, turning once.
2. Peel the sweet potatoes and place in a large bowl. (It may be best to do this in 2 batches)
3. Add agave nectar & milk to the potatoes and stir.
4. Whip the potatoes for a few minutes, using a wooden spoon or hand mixer.
5. In 350 degree oven, cook pecan pieces for 4 mins.
6. Place toasted pecans pieces into a small bowl and mix with 1 T. maple syrup.
7. Spread potato mixture in casserole dish and top with toasted pecans.
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Steamed Brussels Sprouts
2 lb. Brussels Sprouts
2 T. Earth Balance (Vegan Butter)
1/4 t. Salt
1/2 t. Black Pepper
1. Cut the bottom off of each Brussels Sprout and then, cut in half, lengthwise.
2. Lightly steam for 5- 6 minutes, until tender.
3. Gently toss with butter, salt and pepper. Then, serve!
* If using Saladmaster, place Brussels in 1 qt. pot with 2 T of water. Bring to medium heat, then once it clicks, turn to low and cook for 6-8 minutes.
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Veggie Confetti Muffins
1/2 c. Apple Sauce
1/3 c. Agave Nectar
2 T. Maple Syrup
1 c. grated Carrot
1 c. grated Zucchini
1 diced Apple
1 1/2 c. Whole Wheat Pastry Flour
1/4 c. ground Flax Seed
2 t. Baking Powder
1 t. Cinnamon
1/2 t. Salt
1 c. chopped Walnuts
Heat oven to 375 Degrees.
Mix agave nectar, maple syrup & applesauce in a small bowl.
Mix in zucchini, carrot & apple.
In another bowl mix flour, flax seed, baking powder, cinnamon, and salt.
Add dry mixture to the wet mixture and stir well.
Place into muffin tins.
Top with chopped walnuts.
Bake for approx 25 min.
These muffins are moist and delicious! The flax and walnuts provide omega-3s, while folate, beta-carotene, vitamin A and fiber are provided by the vegetables. *Flax seeds are a great substitute for eggs in baked pastries.*
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Mom’s Spinach & Shiitake Soup
Ingredients
1 Onion, diced
2 Carrots, sliced
1 stalk Celery, diced
2 cloves Garlic, minced
1 T. Italian Seasoning
1 T. Sesame Oil
2 Bay Leaves
1 fresh Jalapeño Pepper, diced
2 c. Shitake Mushrooms, sliced
2 qts. Vegetable Broth
1 4” piece Kombu sea vegetable
1 can Navy or Cannellini Beans
1-2 t. Tony Chachere’s Cajun seasoning
2 - 3 c. chopped Spinach (or Kale, if tender)
Preparation
Sauté onion, carrots, celery, jalapeño, garlic and Italian seasoning in sesame oil until tender. With spatula, move all vegetables to sides of pot.
Add mushrooms and sesame oil to the center of pot; sprinkle with Cajun seasoning and sauté.
3. Add spinach or kale and 1/2 c of broth. Put lid on pot and steam until greens begins to wilt. Add remaining broth, kombu, bay leaves and beans.
4. Bring to boil, then simmer 20-30 minutes to combine flavors. It’s delicious served over steamed brown rice or with vegan-buttered cornbread.