Welcome to our 2018-2019 season. We hope you enjoy our new presentations and menus, where the emphasis is on more practical aspects of plant based food preparation.
September 2018
Here is the link to the video presentation: https://youtu.be/uoUoCigQaDQ
Sesame Ginger Tofu and Veggies Stir Fry
Stir Fry:
14 oz extra firm tofu
1 Tbsp cornstarch
1/2 tsp salt
3 Tbsp oil (toasted sesame or vegetable, canola, coconut)
20 oz green beans, roughly chopped
8 oz carrots, sliced or baby carrots cut lengthwise
Sauce:
2 Tbsp Toasted sesame oil
2 Tbsp grated fresh ginger
2 Tbsp minced garlic
1 lemon, juiced
4 Tbsp soy sauce or bragg amino
1/4 tsp red pepper flakes (optional)
3 Tbsp brown sugar
2 Tbsp cornstarch
4 Tbsp water
Directions
Drain the tofu from the package, wrap it in a clean tea towel and put
it on a plate.
Place another plate on top and put anything that weighs 2-3 pounds
on top, to help remove the water from the tofu.
Let the tofu dry for at least 15-20 minutes or for an hour.
Once dry, cut the tofu up into ½ inch cubes and toss in 1 tablespoon
of cornstarch.
While the tofu is drying, prepare the sauce.
Combine all the ingredients for the sauce in a blender or food
processor and blend until completely smooth. Set aside.
In a large skillet over medium-high heat, add 2 tablespoons of oil
and swirl to coat pan.
Add the cubed tofu to the pan and let fry for 3 minutes.
Flipping the tofu as needed, brown all sides.
Add 3 tablespoons of the prepared sauce to the tofu and allow to
cook for an additional 2-3 minutes.
When the tofu is caramelized, remove to a plate.
Add the remaining oil to the pan.
Add the veggies and toss to coat.
Cook the veggies for 3-4 minute or to desired doneness.
Add the sauce and let it thicken just slightly.
Add the tofu and stir to coat.
Cook for an additional 1-2 minutes or until the tofu has a chance to
soak up the flavor.
Serve warm with rice, quinoa, or on its own.
The tofu will lose it’s crispness as it sits.
It's better when eaten fresh.
Recipe inspired by Minimalist Baker. © Little Spice Jar.
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Brown Rice
Ingredients
1 C brown rice
2 C water
Directions
Rinse the rice, put in the boiling water and cook till done, 45 to 60
min. Add more water if it’s dry before the rice is done.
Fluff up and serve with the stirfry.
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Salsa salad
Ingredients
Salad
1 - 15 oz Can of black beans (drained and rinsed)
1/2 minced red onion
3 Armenian cucumbers, sliced small
1 Large fresh red pepper, cut in small cubes.
1 ripe avocado, cubed
1 Cup Sliced olives, black or green
2 Cups Chopped tomatoes
1 Cup Corn kernels, canned or steamed
Salsa
2 Cups Tomatoes or green tomatoes or tomatillo husked
1/4 Cup Lime juice
1 Bunch cilantro
1/2 Red onion, chopped
1 tsp Salt or to taste
1 piece of serrano pepper (opt)
Directions
Salsa
Put all the salsa ingredients in a food processor and chop until
small but not creamy.
Taste and adjust flavors to your liking.
Salad
Chop the vegetables in small pieces, put them in a bowl.
Drain and rinse the black beans. Add to the vegetables.
Mix in the salsa, let it sit to make the flavors blend well.
I got this recipe from Daniela
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Apple sauce spice cake
Ingredients
1 Cup Oat flour
1 Cup White bread flour
1 Cup Sucanat or other brown sugar
1 Cup Chopped walnuts
1 Cup Raisins or dried cranberries
2 Tbsp featherweight baking powder
1 tsp Salt
1 tsp Coriander
1 tsp cardamom
1 tsp cinnamon powder, optional
1 Cup apple sauce
1 Cup Coconut milk
1 tsp Vanilla extract or to taste.
Directions
Preheat oven to 350 to 400 degrees, depending on your oven.
Spray a 9x12" baking pan or line with parchment paper, and set
aside.
Measure and mix the dry ingredients in a bowl.
Mix the wet ingredients in a separate bowl.
When the oven reaches the correct temperature, mix quickly he
wet ingredients in the dry ones and stir just enough to moisten
everything. Don't over mix or it will be tough.
Pour quickly in the baking pan and bake at 350 for 30 to 35
minutes. Check with a toothpick that the center is cooked.
Top with whipped cream or chopped nuts.
I got this recipe from Debra Holland
October 2018
Here is the link to the video presentation: https://youtu.be/Gk3NNdHS-kU
Dal Bhat, Nepali Red Lentil Soup
12 Servings
Preparation time: ~ 40 minutes
Ingredients
3 cup split red lentils (masoor dal)
3 Tablespoon vegetable oil (avocado)
1 large red onion, chopped small
6 cloves garlic, minced
4 Tablespoon fresh ginger, minced
2 Tablespoon salt
3 teaspoon turmeric
2 teaspoon cumin powder
3 teaspoon coriander powder
3 medium tomato, diced (or 1 large can of chopped tomatoes)
3 medium potatoes cubed small
6 tablespoons cilantro or green onion, chopped, for garnish
12 Cups of water, or enough to make soup
(Serve with basmati rice or any kind you wish)
Preparation
• Wash the lentils and rinse a couple of times. Be careful to remove
any stones.
• Chop your onion, and mince the garlic and ginger and set aside.
• Chop the tomato and set aside.
• Chop the potatoes in small cubes and set aside
• Wash your cilantro and or green onion. Chop for garnish and set
aside.
• In a large pot put the oil and add ginger, garlic and onion, and stir
fry on high until the onion is a little brown on the edges, 1-2
minutes.
• Mix together the cumin, salt, turmeric and coriander powder. Stir
them in the pot and turn the heat down to medium and cook for 2
minutes, stirring often.
• Add tomatoes, stir, cover with lid and cook for 4 minutes.
• After 4 minutes, stir in the lentils and 1 cup of water, cover and
cook for 3 minutes. Keep an eye on it and don’t let it burn or stick
to the pot.
• After cooking for 3 minutes, add 3 cups of water and the potatoes,
cover with lid and cook for 10 more minutes.
• When the10 minutes are up, stir in 6 more cups of water, as the
water will begin to decrease as you cook.
• Continue cooking on medium for 20 minutes or until the lentils
and the potatoes are completely cooked. Adjust the salt and
flavoring if necessary. Now your dal is ready.
• Turn off the stove and sprinkle the chopped cilantro and/or green
onion on top.
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Simple Broccoli
Wash and trim and chop in smaller florets the broccoli.
Bring a large pot of water to a boil. When it boils, put the broccoli
in it, boil covered for 4 or 5 minutes, until its bright green, but no
more.
Strain and let it cool in a bowl until ready to serve.
Serve with the yellow goes on everything sauce sprinkled on top.
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Yellow Goes With Everything Sauce.
Ingredients
4 cloves garlic peeled
2" piece of fresh ginger peeled
2 T tahini sesame butter
2 T oil (flax seed oil)
1/4 c water
2 T nutritional yeast
1.5 tsp salt (or to taste)
1 tsp turmeric
2 lemons, juiced (or to taste)
Water if needed to make it the right consistency.
Preparation
Blend everything.
Adjust flavors to your liking.
Use as dressing or sauce.
Recipe by Daniela
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Cabbage Salad
PREP TIME 10 mins YIELDS 8 servings
INGREDIENTS
2 cups shredded green cabbage
2 cups shredded red cabbage
1/4 cup sliced scallions or onion
1/4 cup shredded carrots
1/4 c cubed red peppers
1 Tablespoon sesame seeds or chopped almonds
2 Tablespoons tahini or almond butter
2 Tablespoons lemon juice
2 Tablespoons flax seed oil
1 Tablespoon toasted sesame oil
1/2 teaspoon salt
Preparation
Combine cabbages with scallions, carrots, peppers and sesame
seeds or almonds in a bowl.
In a separate bowl, whisk together the tahini or almond butter,
lemon juice, flax and sesame oil, and salt.
Pour over the cabbage mixture and stir until everything is well
combined.
Taste and adjust seasonings as desired.
RECIPE NOTES
The flavor of this salad is better immediately after making, and
the cabbage is still crisp. You can make it ahead of time but know
the flavor and the texture will change a little.
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Happy cookies
Recipe from Dr. Nedley's depression seminar book. Makes 12
Ingredients
• 2 1/2 Cups Walnuts, ground in a food processor, or chopped
coarse if you want them crunchy.
• 2/3 Cup Whole wheat pastry flour
• 1 tsp Salt
• 1/3 Cup Flax meal
• 1/3 Cup Carob chips or raisins or dry cranberries
• 1/2 Cup Maple syrup
• 2 tsp Vanilla
Directions
1. Preheat oven to 350 degrees
2. In a small bowl add the ingredients in the order given.
3. Mix well.
4. Drop by spoonful on parchment paper lined cookie sheet.
Flatten lightly with a fork.
5. Bake 10-15 min or until golden brown, check often to prevent
burning.
6. Let them cool before removing from the cookie sheet.
November 2018
Holiday meal preparation, quick and easy.
Here is the link to the presentation by Yolanda Leamon:
https://youtu.be/flxtOtuPro0
(These recipes are in larger doses, for 40 to 50 servings. Please divide them by half or thirds for single doses.)
Chicken style seasoning
Ingredients
1 1/3 Cups nutritional yeast
1 1/2 Tbsp Salt
3 Tbsp onion powder
1 tsp Sage
2 1/2 Tbsp Italian seasoning
2 1/2 Tbsp Parsley dry
Directions
Blend ingredients (except for the parsley) to powder
in dry blender
Shake in the parsley.
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Sunflower sour cream
Ingredients (Adjusted Scale: 3.0 x Original)
6 Cups Water, Hot
4 1/2 Cups Millet, Hot cooked (1\4 grain to water)
3 Cups sunflower, Raw seeds
6 tsp Salt
3 tsp basil
3 tsp dill
1 1/2 Cups Lemon juice
72 2oz paper cups 2oz cups
Directions
Blend water, seeds and millet until very smooth
Quickly add lemon juice and herbs, blend just to mix
it and not till everything is green.
Use fresh herbs instead of dry if possible.
Lemon juice makes it thick and white. If you blend
too long, it will get thin again.
Serve in 2oz paper cups
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Yolanda's seasoning salt
Ingredients (Adjusted Scale: 2.0 x Original)
1 1/3 Cups Nutritional yeast
1 Cup Salt
2 tsp Granulated onion
1 tsp Sage
1 tsp Sweet basil
1/2 tsp dried dill
1/2 Cup Parsley flakes
60 2oz cups with lids
Directions
Put everything in a dry blender and blend to a powder
Store in a cool, dry container.
Cheez sauce
Ingredients (Adjusted Scale: 3.0 x Original)
3 Cups Water, Hot
3 Cups cashews, Washed raw
4 1/2 Cups Millet, Hot cooked (1\4 grain to water)
6 tsp Salt
1 1/2 Cups Pimento and the juice or 1/2 to 1 red bell
pepper
1 Cup Nutritional yeast
9 Tbsp lemon juice
3 Potato, Cooked and peeled
3 tsp onion, Granulated
72 Paper cups 2oz cups
Directions
Blend cashews and water
Add the other ingredients one at the time.
Blend until very smooth. If needed add a little water.
Refrigerate
Keeps two weeks.
Serve in 2oz cups
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Chia salad dressing
Ingredients (Adjusted Scale: 2.0 x Original)
4 1/4 Cups Water
2 Cups cashews, Raw
1 Cup apple, juice, Frozen concentrate
2/3 Cup lemon, juiced
1 1/2 tsp Dill
2 Tbsp Salt
2 tsp onion Granulated
1 Cup Millet, Hot cooked (1\4 grain to water)
4 Tbsp Chia seeds
80 2oz cups 2oz cups
Directions
Blend all ingredients except chia, until very smooth
Add 2 tablespoons chia seeds
Chill and enjoy it
Serve in 2oz cups.
Make the day before so it cools
Apple crisp and crumble topping
Ingredients (Adjusted Scale: 10.0 x Original)
Apple crisp
70 Granny smith apples, peeled and sliced
10 Cups Unsweetened pineapple juice
2 1/2 Cups Whole wheat flour
2 1/2 tsp Liquid stevia
1 1/4 tsp coriander
1 1/4 tsp cardamom
Crumble topping
5 Cups Dates
5 Cups whole wheat pastry flour
5 Cups rolled oats
5 oz Chopped walnuts
10 oz Roasted tahini
13 1/3 oz Orange juice concentrate
1 1/4 tsp Salt
Directions
Stir all the ingredients together
Arrange Apple slices in a baking pan
Bake at 350 degrees for 30 min.
Sprinkle crumble topping over mixture
Return to oven and bake till apples are tender.
Crumble topping
Blend dates and flour together
Mix all ingredients together, leaving it crumbly
Put on top of apples and bake till light golden, or
bake separately and use on unbaked apple pie.
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Cranberry-strawberry mold
Ingredients (Adjusted Scale: 2.5 x Original)
5 12 oz apple juice, large cans frozen concentrated
5 Cups cranberries, Fresh or frozen
3 3/4 Cups strawberries, Fresh or frozen
5 Tbsp agar powder (china grass)
60 3oz paper cups 3oz paper cups
Directions
Blend one can of apple juice with the thawed
strawberries and cranberries , until smooth..
Pour that mix in a saucepan with the other can of
apple juice and agar powder, stir them to prevent
clumps.
Bring to a full boil stirring occasionally, and boil for
a full minute. Pour into a pretty dish and chill.
Hint:this doesn't un mold well, so serve it with a
spoon. This is a good cranberry sauce for the
thanksgiving meal.
Better butter
Ingredients (Adjusted Scale: 2.0 x Original)
3 Cups Water, Hot
1 1/3 Cups Almonds, Blanched raw
3 Cups Millet, Hot cooked (1\4 grain to water)
3 tsp Salt
2 tsp Coconut, unsweetened shredded
Carrots, Few baby carrots for color
Directions
Put everything in the blender except for the carrots.
Blend until very smooth.
Add the carrots, a little at the time, just to give it a
little color. Don't Add too much. You don't want it
orange. Blend after each addition.
Chill and Re blend for improved texture
Serve on 1/4 slice of bread
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Brown gravy
Ingredients (Adjusted Scale: 6.0 x Original)
3 Cups Flour whole wheat pastry
6 Cups cashews or almonds raw
24 Cups Water
6 Tbsp Seasoning salt (see recipe)
6 Tbsp Chicken salt seasoning (see recipe)
6 tsp Onion, Granulated onion
66 2 oz cup
Directions
Toast flour in a dry pan till lightly browned
Blend all ingredients until smooth
Cook, stirring, till thick.
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Carob fudge (X4 fills a deck pan)
Ingredients (Adjusted Scale: 4.0 x Original)
4 Cups Coconut, toasted unsweetened flakes
2 Cups Carob powder
4 Cups sunflower , Raw seeds, ground dry
2 Cups Sesame seeds, ground dry
4 tsp Salt
4 Cups Honey
24 Tbsp Peanut butter
4 Tbsp Vanilla
4 Cups Pecans, chopped
4 Cups Walnuts, Chopped
4 tsp Butterscotch flavoring
120 Small muffin cups
Directions
Heat honey to soften
Stir in peanut butter
Add the rest of the ingredients and stir well
Press in a casserole dish, chill and cut into cubes.
Mashed potatoes
Ingredients (Adjusted Scale: 5.0 x Original)
60 Cup med potatos potatoes, Peeled and quartered
russet
40 Cups Water
7 1/2 tsp Salt
10 Cups Almond cream (1c nuts and 1 c water
blended)
OR
1 1/4 Doses Better butter
Directions
Place potatoes, salt and water in a large pot. Bring to
a boil. Lower to simmer, and cook until well cooked.
(About half an hour)
Remove from heat, drain and save the water, use it to
make the almond cream.
Mash with a potato masher or an electric mixer,
adding the almond cram till fluffy.
Salt to taste.
Mash the potatoes right away or they will get gummy
and starchy.
Use russet potatoes, they mash smoother and
creamier.
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Sweet potato fries
Ingredients (1x)
6 Large Sweet potatoes
1 Cup Roasted tahini
Salt to taste
Directions
Peel sweet potatoes
Cut into strips
Drizzle tahini to coat them
Salt to taste
Stir all together
Put in air fryer and cook until light golden in color.
Aquafaba merengue
Ingredients (Adjusted Scale: 3.0 x Original)
3 Aquafaba, Juice from 1 can of garbanzo beans,
1/2-3/4 cupsa
3/4 tsp Stevia, Powered
1 1/2 Cups Honey, or maple syrup, Powered
1 1/2 tsp Vanilla, Powered
1 1/2 tsp xantham gum
1 1/2 tsp Cream of Tartar
Directions
Whip aquafaba to heavy foam
Add the rest of the ingredients slowly while whipping
at high speed
Use on fresh fruit or pies or make into meringue.
For meringue
Pipe into cookie shape
Bake at 170 degrees for almost 2 hours, or till dry to
the touch. Let them cool in the oven.
Or use dehydrator for 4 hours at 135 degrees.
Keep in an air tight container till using.
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Golden wassail
Ingredients (Adjusted Scale: 7.0 x Original)
7 Quarts Apple juice
7 Quarts Unsweetened pineapple juice
7 Cups Blended canned or dry apricots
7 Cups orange juice
7/8 tsp cardamom
7/8 tsp Coriander
70 Orange slices
70 Hot drink cups
Directions
Simmer all ingredients in a large kettle
Serve hot
Garnish with orange slices or mint leaves
December 2018
We are making home made gifts of food, by filling jars with the ingredients for soup , cookies and seasonings.
A nice bow and a card with the recipe complete the present for a thoughtful gift.
Here is the link to the presentation on gratitude: https://youtu.be/Qq5lPSf27BQ
Lentil Soup Mix in a Jar
I got this recipe from www.definitelynotmartha.com
Serves 4
Ingredients
For the jar:
6 oz green lentils (just under a cup)
5 oz red lentils
1/4 Cup Small pasta in a little plastic bag or packet
Seasoning packet:
1 T curry powder
3 T dried minced onion
1/2 tsp garlic powder
1 T dried parsley
1 t sea salt
(For other seasoning options see below.)
Optional when making soup:
1 15 oz can tomato puree
1 potato cubed
1 stalk celery, sliced
1 large carrot, sliced.
Also needed:
1 Pint Glass jar
2 Small plastic bags
Ribbon or twine and any decoration you’d like
1 Cardboard card for label and recipe
Directions
Layer ingredients.
In the jar make 2 layers with the 2 lentils, then the pasta in a
little plastic bag, followed by seasonings also in a little plastic
bag.
Cooking instructions
Take out the pasta, clean and rinse the lentils.
In a large pot add three jars of water to the lentils and seasoning
and simmer 30 minutes (this instruction works no matter how
you scale the recipe - 6 cups of water for a pint mason jar, or 12
cups for a quart mason jar).
(If using, add also tomato puree, potatoes, carrots and celery)
In the last 10 minutes add the pasta, stir and finish cooking.
Some lentils may need to simmer a bit longer.
If curry is not to your liking, here are a few alternate
suggestions (omit the curry for all of these):
• classic French - 2 t herbes de provence
• italian - 1 t italian seasoning (or mix of basil, rosemary and
oregano), 2 T chopped sundried tomatoes in lieu of pasta
• moroccan - 1/2 t cinnamon, 1/4 t cardamom, 1/2 T cumin,
dried cilantro in lieu of parsley, dried raisins and apricots in
lieu of pasta
• southwest/mexican - 1 T chili powder, dried cilantro in lieu of
parsley. Omit pasta, maybe use rice.
To make as a gift, fill the jar, as indicated above, and write the
recipe on a card, put some twine around the neck of the jar, some
fabric on top of the lid or whatever you like, attach the recipe
card to the jar and give as a present.
Vegan Parmesan
I got this recipe from www.foodandbeveridge.com
Makes 2 cups
Ingredients
1 Cup Walnuts
2 Tbsp Cashews
2 Tbsp slivered almonds
3 Tbsp nutritional yeast
1 Tbsp Sea Salt
1 tsp garlic powder
1/2 onion powder
Directions
Add all ingredients into a food processor and pulse. Avoid over
processing Vegan Parmesan ingredients, keep grainy in texture,
and do not pulse too fine.
Store Vegan Parmesan in an air tight container and in the fridge.
You can sprinkle on pasta, soups, salads, vegetables.
Hints & Tips
Roasted sesame seeds, brazil nuts can also be substituted for a
slightly different although delicious taste.
Put it in a small jar, decorate with whatever you like, attach a
card with instructions on how to use it (as seasoning, topping on
pasta, sprinkle on soup, on garlic bread, avocado toast etc.) and
if you want, add the recipe on the card.
Almond Flour Cookies in a Jar
I got this recipe from detoxinista.com
Makes 20 cookies
Ingredients
Dry ingredients:
2 1/2 Cups almond meal
2 Tbsp coconut flour
2/3 Cup coconut sugar
1/2 tsp sea salt
1 Cup dark chocolate chips or raisins or nuts
Wet ingredients:
6 Tbsp melted coconut oil (or butter)
1/4 Cup water
1 Qt Jar
Directions
To prepare the cookies, preheat your oven to 350F and line a
baking sheet with parchment paper.
Dump the contents of the jar into a large mixing bowl, and add
the coconut oil and water.
Mix well, until a sticky batter is created.
Use a tablespoon to scoop the dough and drop it onto a baking
sheet, using your hands to flatten and shape the cookies as
desired— they will not rise with baking, so you must shape
them the way you want them to turn out.
Bake for 12-14 minutes at 350F, until the edges are lightly
golden, then cool on the pan for 15 minutes before serving.
Store the cookies in a sealed container at room temperature for
up to three days, or for a longer shelf life, you can store them
for two weeks or more in the fridge.
To make the gift jar, fill a 32-ounce glass jar with the dry
ingredients, layering them however you like for a pretty
presentation. Seal the jar and attach the recipe card.
Pasta Fagioli Soup Mix
I got this recipe from heritageschoolhouse.blogspot.com
Makes 14 servings
Ingredients
Dry beans mix
3/4 Cup red beans.
3/4 Cup great northern beans.
1 Cup pinto beans.
1 Cup small pasta shells
Seasonings
3 Tbsp dried parsley
1 tsp dried oregano
1 tsp dried basil
1 tsp dried minced onion
1/4 tsp garlic powder
1/4 tsp onion salt
1 bay leaf
Or 4 1/2 Tbsp vegan parmezan ( see recipe)
1 Qt Jar
Twine or ribbon
Card to write the recipe.
Directions
For Pasta Fagioli Soup JAR -
Add a layer of 3/4 cup red beans.
Add a layer of 3/4 cup great northern beans.
And a layer of 1 cup pinto beans.
Place 1 cup small pasta shells in a small bag, fold over and
staple shut and put on top of the beans in a quart mason jar.
Combine spices and place into a small bag.
Fold over bag and staple.
Carefully place bag on top of beans and pasta.
And top with lid.
Add a piece of fabric or ribbon and attach the following recipe
to prepare soup.
Additional ingredients needed -
1 can diced tomatoes
1 teaspoon salt
To make the soup:
Carefully remove seasoning packet from jar and set aside.
Set pasta aside.
Remove beans; sort and rinse.
Place beans in a large pot and add 6 cups of water.
Bring to a boil and boil for 2 minutes.
Remove from heat; cover and let stand for 1 hour.
Drain and discard liquid.
Return beans to the pot.
Add contents of seasoning packet and 8 cups of water.
Or use vegan parmezan (see recipe)
Bring to a boil.
Reduce heat; cover and simmer for 1 hour or until beans are
tender.
Add tomatoes and salt; cover and simmer 30 minutes longer,
stirring occasionally.
Stir in pasta; cover and simmer for 10 minutes longer or until
pasta is tender.
Remove bay leaf before serving
Vegan Cowboy Cookies Mix in a Jar
I got this recipe from www.veganricha.com
Makes 16 cookies
Ingredients
Jar:
1 Cup flour (or see below for gluten - free option)
1/4 Cup powdered sugar
1/2 Cup coconut sugar
3/4 Cup oats
2/3 Cup shredded coconut, use 1/2 cup for less coconutty
3/4 tsp cinnamon or pumpkin pie spice
1 1/2 tsp baking powder
1/4 tsp baking soda
1/2 tsp salt
3/4 Cup Raisins
3 Tbsp chopped pecans
To make the Cookies:
1/4 Cup + 1 tbsp applesauce
1/3 Cup + 1 to 2 tbsp oil
1/2 tsp vanilla extract optional
Also needed: 1 Quart Jar, 1 Ribbon and 1 Card for recipe
Directions
Fill a 32 oz or 4 cup jar
Layer oats, flour, coconut, raisins, sugars and pecans. Put spices
in a small bag, stapled closed.
Close with lid, decorate with a ribbon and attach a card with the
recipe.
To make the cookies, pour the content of the jar in a large bowl.
Mix, add applesauce and oil, and bake.
In a 4 cup (32 oz) mason jar, add the oats, then add coconut, tap
to settle, then add raisins, then 1/2 cup sugar. Tap to settle. Add
the flour mixture. Tap a couple of times to settle, so that there is
space for the pecans. Add the chopped pecans. Add as many as
you can.
Close the lid. Add instructions and store or give as a gift.
Bake the cookies: (Instructions to put on the Jar)
Empty the contents of the jar in a large bowl. Mix well to
combine. Make a well a center.
In a bowl, mix the flour, cinnamon, baking powder, soda, salt
and 1/4 cup sugar. Whisk well and set aside.
Add applesauce, 1/3 cup oil and vanilla extract and whisk them
in the center to mix a bit.
Then mix in with the dry ingredients. Press down and mix for a
few seconds. Add a tbsp more oil if needed and mix in. The
dough should start to come together even though crumbly. Chill
the mixture for an hour for best results.
Preheat the oven to 350 degrees F. Line a sheet with parchment.
Make flat discs of the dough and place on the baking sheet.
Bake for 11 to 13 mins, depending on size. Cool for 10 mins.
Store on the counter for up to 2 days or refrigerate for longer.
To make the cookies directly and not the jar:
Follow step 1, then add the rest of the dry ingredients to the
bowl and mix in. Add a couple of tbsp more pecans. Continue
with step 2 under bake the cookies (adding applesauce and oil).
Notes
To make these gluten-free: Use any gluten-free flour blend of
choice or a mix if 1/4 cup rice flour, 1/2 cup almond flour and
1/4 cup starch.
To make these nut-free, omit pecans.
Happy holidays to all our guests and visitors to this page. Enjoy the recipes and have a healthy and blessed new year!
January 3, 2019
Food preparation in quantities for weekly meals: grains, beans, sauces.
Here is the link to the video presentation: https://youtu.be/P0SGhKVCIoM
Salsa
Ingredients
2 Cups Tomatoes or green tomatoes or tomatillo husked
1/4 Cup Lime or lemon juice
1 Bunch cilantro, washed and trimmed.
1/2 Red onion, chopped
1 tsp Salt or to taste
2 Tbsp Opt pesto
1 Opt avocado
Directions
Put all the salsa ingredients in a food processor and chop until small but not smooth and creamy, you want texture.
Taste and adjust flavors to your liking.
If you want it spicy but don’t use hot pepper, add a piece of fresh ginger.
Use on rice and beans, chips, sweet potatoes and black beans, haystack etc.
Coconut ginger sauce
Ingredients
1 Can of full fat coconut milk
1/2 Cup lemon juice
2/3 Cup Fresh chopped ginger
8 Cloves garlic
1 1/2 tsp Salt
1 tsp ground cumin
4 Tbsp Nutritional yeast
1 tsp Anise powder or star anise powder
Water if needed.
Directions
Put everything in a tall jar, blend with immersion blender, till smooth creamy.
Use on rice, noodles, beans, vegetables, as a soup or as a sauce.
Lemon tahini sauce
Ingredients
1/2 Cup Lemon juice
2 oz extra ‑ virgin olive oil
4 Tbsp Tahini
1/2 tsp Salt
1/2 tsp garlic powder
1/2 tsp onion powder
3/4 Cup Water or as needed.
Directions
Put everything in the blender or in a jar and use an immersion blender.
Blend till smooth.
Adjust seasoning or water to taste.
Use on grains, beans, falafal, salads, vegetables, burgers in place of mayonnaise etc.
Yellow goes with everything sauce
Ingredients
4 Cloves Garlic
2 "s pieces of Fresh ginger, peeled
2 Tbsp Tahini or almond butter
2 Tbsp Flax seed oil
2 Tbsp Nutritional yeast
1 1/2 tsp Salt
1 tsp turmeric
4 Tbsp fresh lemon juice
1/4 Cup Water or as needed
Directions
Blend everything together till smooth. Adjust flavorings as needed.
Use as a sauce on salad, cooked vegetables or grains.
Keep in the fridge up to a week.
- To cook grains and beans, refer to the separate chart.
- To cook the vegetables:
Broccoli , cauliflowers or green beans
Trim and clean up the vegetables,
bring a pasta pot 2/3 full of water to a boil,
Put the vegetables, one kind at the time, in the straining insert/baspet and put in the water. Cover and boil for
3 minutes- Broccoli
3 minutes-cauliflowers
5 minutes- string beans.
Strain as soon as the time is up and the vegetables are bright green (not the cauliflowers) and let it cool.
When needed you need only to warm it up or sautee it with a little garlic or use it as a salad ingredient.
How to use these recipes:
On a day you have time to prepare the food in advance, prepare these basic building blocks for the meals:
Cook one or two grains (rice, quinoa, potatoes, sweet potatoes, barley, etc)
Cook one or two beans (Chickpeas, black beans, lentils, etc) (soak them the night before)
Prepare a few vegetables (llightly steam Broccoli or string beans, Sautee zucchini, peppers, mushrooms; Shred raw vegetables, like cabbage, carrots, beets)
Make 3 or 4 sauces above, in pint sized jars.
Then each day:
Mix the :
• one of the starches (rice, potato and sweet potato)
• with one of the the proteins (chickpeas and black beans)
• and one or two of the vegetables (broccoli, string beans and salad)
in different combinations,
• top with a little of one of the sauces (salsa, coconut ginger,
tahini lemon, yellow sauce)
and see how it changes the meal!
Make a salad and top with another of the sauces.
Try different variations:
• Rice with chickpeas and string beans, with coconut ginger
sauce.
• Potato and string beans with tahini sauce.
• Sweet potato with black beans and salad and salsa on top.
• Rice and black beans and salsa, with broccoli.
• Potato and black bean and coconut ginger sauce, and broccoli
with yellow sauce on the side.
• Salad with tahini sauce, sweet potato, chickpeas and string
beans with yellow sauce.
Etc.
Invest a couple of hours on a sunday and you will save a lot of time during the week. Double the recipes and freeze half of the contents, and you will have a ready meal at the drop of a hat.
Grain and Legume Cooking Time Chart
Grains should always be rinsed before cooking. Rinsing removes any dust as well as surface starches that can contribute harsh bitter flavors.
This is especially true with quinoa.
It's important to always soak legumes for 8 to 24 hours in water then drain because they contain complex sugars called oligosaccharides.
Soaking the legumes in water allows enzymes in the beans to break down the oligosaccharides into smaller sugars so they can be digested in
the small intestine, resulting in less intestinal gas. Boiling legumes does not break these oligosaccharides down. Soaking will also allow them
to cook faster and use less energy from your burner.
Feel free to soak legumes and freeze them for later use. Just don't pre-boil them before soaking because this will deactivate the enzymes that
break down the oligosaccharides, leaving them intact.
The chart below details how much water and how much time 1 cup of grains or legumes would need to cook completely at simmering
temperature (about 200F or 93C) in a saucepan that's covered or semi-covered.
1 Cup Grain or Legume Water Needed Cooking Time Cups Yielded
- Adzuki Beans 4 cups (945 mL) 50 minutes 3 cups (710 mL)
- Anasazi Beans 2 ¾ cups (650 mL) 50 minutes 2 ¼ cups (530 mL)
- Amaranth 2 cups (475 mL) 30 minutes 2 ½ cups (590 mL)
- Barley, whole 3 cups (710 mL) 50 minutes 3 ½ cups (830 mL)
- Barley, pearled 2 ½ cups (590 mL) 40 minutes 3 ½ cups (830 mL)
- Black Beans 4 cups (945 mL) 1 hour, 15 minutes 2 ¼ cups (530 mL)
- Black-eyed Peas 3 cups (710 mL) 1 hour 2 cups (475 mL)
- Buckwheat 2 cups (475 mL) 15 minutes 3 ½ cups (830 mL)
- Cannellini Beans 3 cups (710 mL) 45 minutes 2 ½ cups (590 mL)
- Chickpeas (Garbanzo Beans) 4 cups (945 mL) 1 hour, 15 minutes 2 cups (475 mL)
- Fava Beans 3 cups (710 mL) 50 minutes 1 ¾ cups (415 mL)
- Kamut 3 cups (710 mL) 40 minutes 2 ½ cups (590 mL)
- Kidney Beans 3 cups (710 mL) 1 hour 2 ¼ cups (530 mL)
- Lima Beans 4 cups (945 mL) 1 hour 2 ½ cups (590 mL)
- Millet 3 cups (710 mL) 30 minutes 3 ½ cups (830 mL)
- Mung Beans 2 ½ cups (590 mL) 1 hour 2 cups (475 mL)
- Navy Bean 3 cups (710 mL) 50 minutes 2 ¾ cups (650 mL)
- Oats, whole 3 cups (710 mL) 1 hour 3 ½ cups (830 mL)
- Oats, rolled 2 ½ cups (590 mL) 15 minutes 3 ½ cups (830 mL)
- Orzo 2 cups (475 mL) 20 minutes 3 cups (710 mL)
- Peas, green 6 cups (1.4 L) 1 hour, 30 minutes 2 cups (475 mL)
- Pinto beans 3 cups (710 mL) 1 hour, 15 minutes 2 ¾ cups (650 mL)
- Quinoa 2 cups (475 mL) 20 minutes 2 ¾ cups (650 mL)
- Rice: Short Brown 2 cups (475 mL) 55 minutes 3 cups (710 mL)
- Rice: Long Brown 1 ½ cups (355 mL) 45 minutes 3 cups (710 mL)
- Rice: Brown Basmati 1 ½ cups (355 mL) 45 minutes 3 cups (710 mL)
- Rice: Short White 1 ½ cups (355 mL) 15 minutes 3 cups (710 mL)
- Rice: Long White 2 cups (475 mL) 15 minutes 3 cups (710 mL)
- Rice: White Basmati 1 ¾ cups (415 mL) 35 minutes 3 cups (710 mL)
- Rice: Wild 2 ½ cups (590 mL) 50 minutes 4 cups (945 mL)
- Rye, whole 2 ½ cups (590 mL) 1 hour 3 cups (710 mL)
- Rye, flaked 3 cups (710 mL) 30 minutes 3 cups (710 mL)
- Spelt 3 cups (710 mL) 25 minutes 2 ½ cups (590 mL)
- Teff 4 cups (945 mL) 20 minutes 3 ½ cups (830 mL)
- Wheat 3 cups (710 mL) 1 hour 2 ½ cups (590 mL)
- Soy beans 4 cups (945 mL) 3 hours, 30 minutes 3 cups (710 mL)
February 7, 2019
Racing against the clock: how to apply the lesson learned last month and make a meal in 30 minutes.
Here is the video of this presentation:
Coconut ginger sauce
Ingredients
1 Can of full fat coconut milk
1/2 Cup lemon juice
2/3 Cup Fresh chopped ginger
8 Cloves garlic
1 1/2 tsp Salt
1 tsp ground cumin
4 Tbsp Nutritional yeast
1 tsp Anise powder or star anise powder
Water if needed.
Directions
Put everything in a wide mouth quart jar, blend with immersion blender, till smooth creamy.
Use on rice, noodles, beans, vegetables, as a soup or as a sauce.
__________________________________________
Lemon tahini sauce
Ingredients
1/2 Cup Lemon juice
2 oz (6Tbsp) extra - virgin olive oil
4 Tbsp Tahini
1 tsp Salt
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 Cup Water or as needed.
Directions
Put everything in the blender or in a wide mouth quart jar and use an immersion blender.
Blend till smooth.
Adjust seasoning or water to taste.
Use on grains, beans, falafal, salads, vegetables, burgers in place of mayonnaise etc.
__________________________________________________
Yellow goes with everything sauce
Ingredients
4 Cloves Garlic
2" piece of Fresh ginger, peeled
2 Tbsp Tahini or almond butter
2 Tbsp Flax seed oil
2 Tbsp Nutritional yeast
1 1/2 tsp Salt
1 tsp turmeric
4 Tbsp fresh lemon juice
1/4 Cup Water or as needed
Directions
Blend everything together till smooth. Adjust flavorings as needed.
Keep in the fridge up to a week.
Use as a sauce on salad, cooked vegetables or grains.
______________________________________________
Steamed broccoli
4 C chopped broccoli
Yellow sauce to taste.
Directions:
Steam the broccoli for 3 or 4 minutes.
Season with the yellow sauce.
Serve warm.
_____________________________________________
Potato stew coconut ginger
Ingredients
1 1/2 Cups Water
4 Potatoes, cubed
1 Cubed red pepper
8 oz Sliced mushrooms
4 oz Chopped spinach or mixed greens
4 oz cooked chickpeas
1 Coconut ginger sauce
Directions
Put water to boil in a large pot.
Cube cleaned potatoes, put aside.
When water boils, put them in the water and cook, covered, for 10 minutes.
When 10 minutes are up, chop the pepper, add to potatoes and cook for 3 minutes.
If there is too much water, cook uncovered to let some water evaporate.
Chop mushrooms, add to pot when 3 minutes are up and cook 3 minutes.
Add cleaned and chopped greens and chickpeas, stir in and cook 1 minute.
Add sauce, stir, cook until sauce is hot, 1-2 minutes.
_______________________________________________
VEGAN COCONUT RICE PUDDING
YIELD: 6 SERVINGS
INGREDIENTS:
1-15oz can of full fat coconut milk
1 cup rice, white or brown or arborio
1/2 cup maple syrup or to taste
2 tsp vanilla extract
1 tbsp cinnamon (to taste)
2 cup unsweetened almond milk or more if you like it creamy.
pinch of salt (optional)
1 cup raisins (optional)
1 c coconut shreds (optional)
DIRECTIONS:
Pour one can of full fat coconut milk into a medium size sauce pan and bring to a boil.
Rinse and drain the rice well then add it to the boiling coconut milk. Let it boil for 5 minutes, cover, then lower down to a simmer for 20 minutes.
Remove lid, stir, add in the maple syrup, vanilla extract, cinnamon, 1 cup of almond milk, and mix well. (You can add in the raisins here as well if using)
Continue to cook for another 10 minutes. The rice will have absorbed a lot of the milk. If you'd like it a little more creamier add another 1 cup of almond milk.
Stir frequently so the rice doesn't stick to the bottom of the pan.
Remove from heat and let cool for at least 5 minutes.
Serve in glass bowls or cups, top with blueberries, extra cinnamon, and coconut whip. You an eat this warm or cool.
For extra creaminess once cooled, pour a little bit of almond milk over the top. Serve and Enjoy!
Keeps well in the fridge for up to 4 days in air tight containers.
You can heat this up before serving if desired.
This delicious recipe from:
https://neuroticmommy.com/2017/05/11/vegan-coconut-rice-pudding/
__________________________________________________
How to make a meal in 30 minutes, timeline:
Minutes: Steps
(the sauces are already made, the beans are cooked, the broccoli are cooked, all the ingredients are already washed)
0: Put 1.5 C water in a large pot. Cover and bring to a boil.
In a smaller pot, bring 1 Cup of water to a boil, for the broccoli. Cover until ready to use.
While the water in the large pot gets to boiling, scrub and cube the potatoes.
5: when the water boils in the large pot, put the potatoes in.
They should be barely covered by the water, but not more. Cover and cook for 10 minutes.
While they cook, cube the peppers, the mushrooms and chop the greens
15: add the pepper, cook 3 minutes.
18: In the meanwhile chop the lettuce for the salad, put it in a large bowl.
19: add the mushrooms, cook 3 minutes.
In the meanwhile chop the tomatoes, avocado and peppers for the salad, add to the large bowl.
21: add the greens and chickpeas and 1 Cup sauce, cook 2 minutes
23: put the broccoli in the boiling water in the smaller pot, cover and heat up for 2 or 3 minutes.
26: drain the broccoli, put on a plate with the yellow sauce on top.
27: mix the salad ingredients, put the tahini sauce on top.
29: serve the hot stew, along with the broccoli and the salad.
30: Sit down and eat.
_______________________________________________
March 7th , 2019
WHIPPED ALMOND RICOTTA (5 INGREDIENTS!)
I got this recipe from www.minimalistbaker.com
Ingredients
2 Cups slivered blanched almonds
2 Tbsp nutritional yeast
2 Tbsp lemon juice
3/4 tsp sea salt
1 Clove garlic
3/4 Cup water
3 Tbsp fresh basil, oregano, or parsley optional
Directions
Add all ricotta ingredients (starting with 3/4 cup water) to a high-speed blender and blend until smooth and creamy, scraping down sides as needed (~2 minutes).
You are looking for a well-puréed mixture with only very small bits of almonds intact.
Add a bit more water a little at a time if the mixture is having a hard time blending until smooth, but not too much! You don’t want soup!
Taste and adjust flavor as needed, adding more salt for overall flavor, nutritional yeast for cheesiness, and lemon juice for acidity. (optional: For even more flavor, you can add in some chopped, fresh basil, oregano, or parsley at the end and stir them in. )
At this point, the “cheese” is ready to enjoy, especially in dishes like Lasagna, Pizza, or Stuffed Shells.
You can also transfer straight from blender to a storage container and refrigerate.
Store leftovers covered in the refrigerator up to 5-7 days.
______________________________________
Simple Pimento cheese sauce,
I got this recipe from the book 7 secrets, pg 26
Ingredients
1/2 Cup raw cashews
1 Pack Tofu
2 Cups Water
1/2 Cup Canned pimento
3 tsp Salt
3 tsp onion powder
3 Tbsp Nutritional yeast
1/2 tsp granulated garlic
1/4 Cup Lemon juice to taste..
Directions
Put everything in the blender and blend until smooth (about 2 minutes). Adjust flavors to taste.
Pour in a pot and bring to a boil, stirring until thick and smooth.
Use for lasagna or pizza or burrito, or on top of vegetables.
Lite version: use only 1/2 the cashews and add 1 Tbsp starch.
___________________________________________________
Orange Creamsicle Cheesecake
I got this recipe from daniela
Ingredients
1/2 Cup cashews, rinsed
1/2 Cup maple syrup
1/2 Can Orange juice frozen concentrate, defrosted
1/2 Can coconut milk
1/2 tsp Orange extract
1/2 tsp turmeric
1/4 tsp Salt
3/4 tsp Agar agar powder
1 Cup Water
1 Pie crust
Organic Orange slices for decoration (Optional)
Directions
If using a pie crust that needs prebaking, pre bake for 15 minutes. Set aside.
Blend everything except for the agar mix and the pie crust, until smooth. Adjust flavors if needed.
Boil the water with the agar, stirring, for 5 minutes.
Add the agar mix to the blender and blend again.
Quickly pour into the pie crust, chill till solid
Serve with a slice of orange on top of each slice.
_______________________________________________________
Moxarella Cashew Cheese with Pomona pectin
I got this recipe from www.vedgedout.com
Ingredients
2 3/4 Cups boiling water
2 Cups raw cashews, rinsed (whole or pieces)
1 pouch Pomona Pectin's calcium packet
1/4 Cup Nutritional yeast
2 Tbsp lemon juice
2 tsp sea salt
2 cloves garlic
1 tsp onion, Granulated
1/4 Cup raw extra virgin coconut oil (no need to melt)
1 pouch Pomona's Pectin larger packet
Directions
Put water in a pot on stove to boil.
Lightly oil a small glass container with about 4 cup capacity, or line with plastic wrap.
Put cashews, calcium packet, nutritional yeast, salt, garlic, onion powder, lemon juice, coconut oil, and boiling water in the Vitamix, cover, and blend on high for 2-3 minutes until VERY smooth.
Turn the Vitamix off, taste and adjust the flavor to your liking. You wont be able to do it after adding the pectin.
Add the entire pectin larger packet, push down it into the mix with a spoon, and quickly blend it on high, (USING PLUNGER THE ENTIRE TIME if you need it) for about 30-60 seconds until completely smooth and combined. Mixture will be very thick at this point. (DO NOT ADD THE PECTIN PACKET AT THE BEGINNING WITH THE REST OF THE INGREDIENTS, YOU WON’T BE ABLE TO BLEND IT)
Immediately pour cheese into the lightly oiled glass dish and put in the refrigerator. Let set uncovered in the refrigerator for a minimum of 2 or 3 hours, or until firm enough to slice or grate.
Use immediately, or cover with plastic wrap. It will last few days in the fridge.
Variation
If you want make a mozzarella ball, line a container with a large piece of plastic wrap, pour the blended mix in it, leaving several inches of plastic overhanging, and then gather the extra plastic towards the middle and shape into a ball. Tie the top with a twist tie and let it chill. Remove the plastic before serving.
NOTE:
Pomona Universal Pectin can be found at health food stores like Whole Foods, Sprouts and online. It thickens without cooking and without sugar. Other pectins will not work with this recipe.
Potato Cheese
Recipe adapted from Veggie on a Penny.
Ingredients
2 cups peeled potatoes
1 cup peeled carrots
1/3 cup extra virgin olive oil
1/2 cup water
1 tsp salt
1 tbsp lemon juice
1/2 cup nutritional yeast
1/2 tsp garlic powder
1/2 tsp onion powder
Instructions
1. Chop the potatoes and the carrots and boil or steam them for 20 to 30 minutes or until soft.
2. Place all the ingredients in a blender and blend until smooth.
3. Serve with tortilla chips or use the vegan cheese to make mac and cheese, pizza or any other recipe that calls for cheese.
4. Store the vegan cheese in a sealed container in the fridge for up to 4 days.
Notes
To make an oil-free version of this recipe, add water instead of the oil. You can also add some tahini or any other healthy fat.
Vegan Delicious Lasagna
I got this recipe from Daniela
Ingredients
Tofu ricotta
1.5 -14 oz pack of firm or extra firm tofu
1 Cup Vegan mayo
1 Tbsp lemon juice
2 tsp salt
1.5 tsp onion powder
2 Tbsp Nutritional yeast
1/2 tsp Garlic powder
1.5 Tbsp potato starch (opt)
Lasagna
1 Box Lasagna noodles
1 lb Chopped spinach
1.5 - 32 oz Marinara sauce or tomato puree
1 lb sliced Mushrooms, sauteed, (optional)
1 half sheet baking pan
Directions
Tofu ricotta
Blend all the tofu ricotta ingredients, adjust flavors, blend again and set aside.
If you want it chunky instead of smooth, mash the tofu with the rest of the ingredients.
Lasagna
Preheat oven to 400 degrees.
Steam or saute the spinach until wilted, 2 or 3 minutes. Don't overcook.
If using the mushrooms, saute with garlic and set aside to layer with the spinach later.
If using strained tomatoes instead of tomato sauce, add a little salt, garlic and onion powders to it. No need to cook, it will cook in the oven.
In a baking pan layer the ingredients in this order:
1. 1/4 of the Tomato sauce, to cover the bottom,
2. 1/3 of the Noodles, overlapping to cover the whole bottom,
3. half of the Tofu, spread out to cover the noodles,
4. Half of the Spinach, spread out over the tofu. If using, layer half the mushrooms on top of the spinach.
5. 1/4 Tomato Sauce
6. 1/3 of the Noodles
7. ½ Tofu, same as above
8. ½ of the Spinach and mushrooms, if using.
9. 1/4 of the Tomato Sauce
10. The rest of the Noodles
11. The rest of the Tomato Sauce.
Top with grated moxarella cheese or parmezan cheese.
Cover with parchment paper first and then with foil (the parchment paper will prevent the tomato sauce from corroding the aluminum and ending up in the lasagna).
Bake at 400 degrees, or until hot and bubbly, 45 minutes to 1 hour
Uncover and finish baking 10 minutes or so, until the top gets a little crusty and the moxarella melts.
Serve hot.
Potato Cheese
Recipe adapted from Veggie on a Penny.
Ingredients
2 cups peeled potatoes
1 cup peeled carrots
1/3 cup extra virgin olive oil
1/2 cup water
1 tsp salt
1 tbsp lemon juice
1/2 cup nutritional yeast
1/2 tsp garlic powder
1/2 tsp onion powder
Instructions
1. Chop the potatoes and the carrots and boil or steam them for 20 to 30 minutes or until soft.
2. Place all the ingredients in a blender and blend until smooth.
3. Serve with tortilla chips or use the vegan cheese to make mac and cheese, pizza or any other recipe that calls for cheese.
4. Store the vegan cheese in a sealed container in the fridge for up to 4 days.
Notes
To make an oil-free version of this recipe, add water instead of the oil. You can also add some tahini or any other healthy fat.
For more recipes, check this site out: https://www.onegreenplanet.org/vegan-food/amazing-vegan-cheeses-you-can-make-at-home/
April 4th 2019
Breakfast is the most important meal of the day
Imagine:
you are a truck driver that has to drive 16 hours every day.
You fill the tank at the beginning of the trip, and about half way there you have to fill again, then go until you get to your destination and the tank is empty.
You turn the truck off, you go to sleep and the truck gets maintenance, to get ready for the following day.
Now imagine this:
You start the trip with an empty tank.
After a little while you stop and put a gallon or two of gas in the tank.
And after a little while another gallon.
And when you get to the destination, you fill the whole tank.
Then you keep the truck running all night to use up the gas, but the truck doesn’t get maintenance, and all that energy wasted, what happens to it?
It’s the same thing with our bodies:
we don’t eat all day, only small meals and sugary snacks, until the end of the day where we eat a full and large meal. What happens to that food?
It sits in our stomachs while we sleep, so the stomach gets no rest and the body gets no maintenance.
And all the calories produced don’t get burned because we are asleep, so what happens to them? They get stored as fat on our hips.
And the morning after, we are not hungry because we spent the whole night digesting dinner, but we have to start allover, so we start the day on an empty tank.
Break this cycle, if you cannot eat in the morning, take a one day fast. Do not eat all day one day, and your metabolism will reset and you will be hungry enough to eat the following morning.
The best way to eat is to
have a large breakfast in the morning, vegetable based is even better,
A medium meal for lunch, fruit or vegetable based, as you like,
and a small meal no later than 4 or 5 pm or nothing at all for supper.
Going to sleep with an empty stomach gives the body the best rest and the best sleep.
Can’t cook in the morning?
Prepare your food the evening before, and in the morning all you have to do it warm it up. Pack your lunch at the same time, and all you have to do in the morning is bag it and take it with you! This way at lunch you won’t be swayed by junky take out food and empty calories, and you’ll be saving a lot of money!
These recipes will give you a head start on breakfast, and they can be made in advance or in larger quantities on a Sunday to last the whole week.
Scrambled tofu.
Recipe from www.cearaskitchen.com
Ingredients
8 tsp extra virgin olive oil
2 onion, minced
2 Red pepper diced
8 block extra - firm tofu
8 tsp Salt
8 tsp sweet paprika
4 tsp turmeric
16 Tbsp nutritional yeast
8 Tbsp Braggs amino
4 Cups water
Directions
• Rinse and crumble the tofu in a strainer and let it drain while the onion cooks.
• Saute the chopped onion and pepper in a non stick pan with the oil, until onions are translucent.
• Then add the tofu to the same pan and stir it around over medium-high heat.
• Add the rest of the ingredients to the pan. Saute for one or two minute, while stirring and moving around.
• Adjust the seasoning to taste. Saute for two to three minutes or until the liquid is evaporated and the tofu is dry to your liking.
• Serve with your favorite vegan breakfast sides like the smashed potatoes, vegan bacon and homemade pancakes!
NOTES
• Any other vegetables can be used, like spinach, mushrooms, zucchini etc.
Crispy smashed potatoes
Recipe from www.onelovelylife.com
Ingredients
13 1/2 lb baby yellow or red potatoes
27 Tbsp olive oil
4 1/2 tsp salt (or, to taste)
4 1/2 tsp rosemary, chopped
4 1/2 tsp Garlic powder
4 1/2 tsp onion powder
4 1/2 tsp Paprika
Directions
• Preheat oven to 400 degrees F.
• Use a brush or your fingers to brush a tiny bit of the olive oil over a baking sheet to grease it well. ( or use parchment paper for easy clean up)
• Wash potatoes well (don’t peel).
• Fill a large pot with water, enough to cover the potatoes by 1 inch; bring it to a boil over medium-high heat. When it boils, add the potatoes.
• Reduce heat to medium and keep at a boil for 15-20 minutes (depending on the size of your potatoes), or until they can be pierced easily through with a knife.
• Drain potatoes.
• Spread them out on a baking sheet. Use a large fork to smash each potato to about ½ inch thickness. (They should be tender enough to smash easily).
• Try to arrange the potatoes on the baking sheet so they don’t touch. (More air circulation = crispier potatoes.)
• Depending on the size of your potatoes, you may need to use two baking sheets. If so, try to split the potatoes evenly among the sheets.
• When all the potatoes are smashed, brush the tops of the potatoes with the remaining olive oil.
• Sprinkle generously with the seasonings, all mixed together.
• Bake at 400 degrees F for 20-30 minutes, or until the bottoms are crispy and the tops are turning golden. Don’t flip them during the cooking process, the less they move, the crispier.
Sweet tahini sauce
Recipe from Daniela
Ingredients
1 Cup Tahini
1 tsp salt
3 Tbsp maple syrup
20 Dates, soaked and pitted, chopped
1 Cup Water
Directions
• Soak the dates until soft
• Put everything in the blender and blend till smooth. Add more water if you want it thinner. Adjust flavors, add cinnamon or other flavors if you prefer.
• Drizzle on the sweet potato or cooked grains or bread.
Sweet potatoes
Ingredients
16 Sweet potatoes
Water to boil
64 tsp Sweet tahini sauce
8 Tbsp Coconut flakes
8 Tbsp Raisins
Directions
• Wash and trim sweet potatoes. No need to peel them. Poke a couple of holes in the thickest part.
• Boil sweet potatoes until soft but not falling apart. (45 min)
• Cut in 4 pieces, smash a little with a fork. Drizzle tahini sauce on top.
• Sprinkle with nuts and dry fruits or coconut flakes and serve with fruits.
D's quinoa cereal
Recipe from Debra's cookbook
Ingredients
24 Cups Water
4 Cups red quinoa, rinsed
4 Cups White quinoa, rinsed
4 Cups Almond or coconut milk
2 Cups Quick oats
48 Chopped dates
16 Tbsp maple syrup
2 tsp Salt
2 Cups Raisins or cranberries
2 Cups Almonds chopped
Directions
• In a pot add water and both quinoa. Bring to a boil on medium heath, then reduce temp. Simmer 15-20 minutes.
• Add remaining ingredients and simmer 5 more minutes on low heat.
• Serve topped with chopped nuts or fruits.
___________________________________________
Company oatmeal
Recipe from Julie Jeske
Ingredients
12 Cups Liquid (pineapple juice and water)
8 Cups rolled oats
3 Cups Raisins
2 Cups Crushed pineapple in pineapple juice, drained with juice set aside
2 Cups Pineapple chunks
1 Cup dried unsweetened coconut flakes
1 Cup Almonds chopped
8 Tbsp maple syrup
4 Tbsp Vanilla
4 tsp Salt
Directions
• Preheat oven to 350 degrees
• Combine all except the pineapple chunks, pour in a 9x13" baking pan
• Top with the pineapple chunks.
• Bake at 350 for 1 hour
• Serve hot or cold.
May 2nd, 2019
German potato salad, from www.onegreenplanet.org
Ingredients
2 lb - red - skin potatoes, skin on
1/2 Cup Sliced olives
1 Medium yellow onion, thinly sliced
2 Tbsp chopped fresh parsley
1/2 tsp sweet paprika
Dressing
1/4 Cup extra - virgin olive oil
3 Tbsp Lemon juice
1/4 Cup Aquafaba
3 Tbsp water
1 tsp maple syrup
2 tsp pure sea salt
Directions
Wash the potatoes, cut into cubes about 1/2" big, and place in a large pot with plenty of water.
Bring to boil and reduce the heat to medium, do not cover. Cook potatoes 10 -15 minutes until tender but firm. Drain and cool.
While the potatoes cook, make the dressing by blending the dressing ingredients. Set aside.
Once the potatoes have cooked, drain them and set aside In a large salad bowl.
Mix together the rest of ingredients except for paprika and add to the potato cubes and gently mix until the potatoes are well coated with the vinaigrette. Cover and refrigerate for a minimum of 4 hours or overnight
To serve, bring the salad to room temperature and gently stir. Sprinkle with paprika.
Chickpea salad, tuna-like
Ingredients
2 Cans Chickpeas
2 Medium carrots chopped
2 Stalks celery, chopped fine
1/2 Small red onion, chopped
2 Sheets Toasted nori seaweed optional, ground up to powder
Mayo
1 Lemon, juiced
1 tsp Salt
1/4 Cup Olive Oil
1 Cup Chickpea water
Directions
Mayo
Blend all the ingredients of the mayo.
Chill while you make the rest.
Tuna salad
In the food processor chop the carrots, celery and onions till small pieces.
Add the chickpeas and chop till small, but not completely smooth.
Put in a bowl and add the mayo, mix till well combined.
If you want to make it more like tuna salad, add 1 sheet of nori, chopped up and mix it to the salad
Low fat pasta salad from www.healthiersteps.com
Ingredients
1 lb Macaroni pasta
1/2 Sweet onion, chopped
1/2 Cup black olive slices
1/2 Cup Sundried tomatoes, drained and chopped
1/2 Cup Artichoke hearts, water packed, chopped
4 Armenian or pickling cucumber, chopped
1 Pint grape tomatoes, halved
2 Tbsp fresh basil leaves, chopped
2 Tbsp parsley, chopped, extra for garnish
Dressing
1/8 Cup olive oil
1/2 Cup lemon whole, quartered and seeded
3 cloves garlic, minced
2 tsp maple syrup
2 tsp nutritional yeast flakes
1 tsp salt
1/4 Cup Water
Directions
Bring a large pot of water with about 1 teaspoon salt to boil on medium high heat. Add pasta and stir, cook according to package direction. While pasta is cooking prepare Italian dressing and other ingredients.
Place all the ingredients for the dressing in the blender and blend until the lemon is pureed completely. Set aside.
Drain pasta, rinse with cold water and place into a large bowl.
Add onion, olive, cucumber, artichokes, tomato and salad dressing and toss to coat.
Keep refrigerated and allow flavors to mingle for a couple hours before serving.
The Quickest Black Bean Salad from forksoverknives.com
Ingredients
1 Can - 18 oz cans black beans drained and rinsed
1 Large very tomato, chopped
1 pkg frozen corn
1/2 Vidalia onion, chopped
1 Chopped red peppers
1/2 bunch cilantro, chopped
1/2 lime, juice and zest
3 Tbsp Lemon juice) or more to taste
1/2 Avocado
Directions
1. Add beans, tomatoes, corn, onion, and red peppers to a bowl and mix. Rinsing the beans well keeps the salad from looking gray.
2. Blend the avocado, lime, and lemon juice until smooth, add the chopped cilantro and mix. Pour on top of the salad and mix.
Serve with chips.
Lemon Glazed Donut Holes or cookies. from www.prettypies.com
Ingredients (single 2 cookies each)
Lemon Donut Holes
1 Cup fine almond flour
1/2 Large a lemon organic
2 Tbsp avocado oil
1/4 Cup maple syrup
1 Tbsp water
splash of vanilla
pinch of pink salt
Few drops lemon oil
Lemon Glaze
4 Tbsp maple syrup
2 tsp water
4 drops lemon extract or 1 drop lemon oil
a pinch of turmeric, optional
1 Tbsp potato starch
Directions
To make the donut holes:
Preheat oven to 350. Line a baking sheet with parchment.
Cut a lemon in half, and then cut that into quarters. Remove the seeds. You are going to use the whole lemon.
Place lemon quarters and everything else except for the almond flour, in a blender and blend smooth.
Add the blended mix to the almond flour, and mix to form the dough.
Use a spoon to scoop out the holes, roll smooth in your hands. Place on the parchment paper and bake for 15-20 min. Let cool before glazing.
If you want them crispier, flatten them and bake them as cookies. Make a thumbprint indentation in the center for the glaze.
To make the glaze:
Mix all the ingredients, put in a small pot and cook until thick.
Dip donuts in glaze and place back on the parchment to dry or drip on top of the cookies, put back on parchment paper and let it dry.
If your blender is struggling to get the lemon completely smooth add 1/2 Tbs water or oil and blend again. Then add 1-2 extra teaspoons of flour at the end so the dough isn't too sticky.