Living Well Seminars
January 9th, 2020
Coconut Ginger Rice With Peas
I got this recipe from stephaniesain.com
1 Tbsp olive oil
1/2 Cup unsweetened coconut flakes
1 Tbsp finely chopped ginger root
1 Cup Jasmine or Basmati or Brown rice
1 1/2 Cups water
1/2 Cup coconut milk
1 Cup frozen peas rinsed
Salt to taste
Heat oil olive over medium heat in saucepan. Add ginger root and coconut flakes.
Cook about 5-6 minutes. Add rice, water, coconut milk, and salt.
Bring to boil. Reduce heat, cover and cook 15-20 minutes until liquid absorbed.
Mix with frozen peas.
Optional- top with additional coconut flakes.
I got this recipe from simpleveganblog.com
1/2 Cup uncooked quinoa
1 C water
1/2 Cup cooked or canned black beans
1 Red pepper, chopped small
1/2 Cup corn kernels
1 Shredded carrot
12 cherry tomatoes, chopped
1/4 red onion, chopped
1/4 Cup fresh parsley , finely chopped (4 tbsp)
2 Tbsp vinaigrette (see recipe)
Cook quinoa by combining Quinoa and water in a pot. Bring to a simmer and then close with a lid. Let cook for 15 minutes.
After 15 minutes, turn heat off and let Quinoa sit for 5 minutes before opening lid.
Allow to cool the quinoa at room temperature or wash it with cold water. You can also make the quinoa the day before.
Add all the salad ingredients to a large mixing bowl and stir until well combined.
Serve chilled or at room temperature. Keep leftovers in an airtight container in the fridge for 3-5 days.
Italian dressing lws for quinoa salad
1/4 Cup Lemon juice
1/4 Cup olive oil
1/2 Cup Water
2 Large Clove garlic
1 tsp Parsley
1/2 tsp Salt
Mix everything in the blender, and blend till smooth.
Let it cool in the fridge, it will thicken.
Makes 1.3 C and it will last in the fridge 10-14 days. Easy Vegan Curry
I got this recipe from www.noracooks.com
1 Large onion
6 cloves garlic
2 Tbsp grated fresh ginger
1 Large sweet potato
4 Cups cauliflower florets
4 Cups broccoli florets
4 Medium sized carrots
2 red bell pepper
2 Tbsp olive oil
4 Tbsp curry powder
1 Can - 15 oz can coconut milk
2 Cups water, as needed to nearly cover the vegetables
2 tsp salt, or more to taste
2 Tbsp pure maple syrup
2 lime, juice squeezed
4 Cups fresh baby spinach
1/2 Bunch fresh chopped cilantro, optional
Chop the onion, mince the garlic, grate the ginger, peel and dice the sweet potato small, chop the cauliflower/broccoli, peel and slice the carrots and dice/slice the red pepper.
Heat the oil in a large pot over medium heat. Add the onion and saute for 2-3 minutes. Now add the garlic and ginger, and cook for 1 more minute. Add the curry powder and saute 1-2 minutes more, until fragrant.
To the pot, add the sweet potato, cauliflower, broccoli, carrots and red pepper. Pour in the coconut milk and enough water to just nearly cover the vegetables. Add 1 teaspoon of salt and stir it all together. Bring to a boil, then simmer for about 10 minutes, until the sweet potato and other vegetables are tender.
Now stir in the maple syrup, lime juice and the spinach until it wilts. Taste; season with more salt if desired. Serve hot with rice, top with fresh cilantro.
This curry freezes quite well. I like to freeze leftovers in individual containers for easy future lunches.
Use any vegetables you have on hand, just keep the overall amounts basically the same.
Add some chickpeas or tofu if desired for extra protein!
Simple Vegan Overnight Oats
I got this recipe from www.noracooks.com
5 Cups rolled oats
5 Cups non - dairy milk, I prefer vanilla soy milk
Optional toppings in the morning
10 tsp pure maple syrup
20 oz raisins
20 oz chopped walnuts or almonds
sprinkle of cinnamon
Combine the oats and non-dairy milk in a small container, preferably with a lid. Cover and refrigerate overnight.
In the morning, you can eat the oats cold, or heat them in the microwave for 1 minute. Top with optional toppings. My favorite combination is with blueberries, chopped walnuts, dates and a drizzle of maple syrup.
Make-ahead: You can make several of these oats and have breakfast ready all week long.
Grain 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. Always rinse quinoa before cooking.
• Some longer cooking grains can be soaked overnight, for faster cooking. Change the water before cooking them.
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) in a saucepan that's covered or semi-covered.
1 Cup Grain - Water Needed Cooking Time - Cups Yielded
Amaranth 2 cups 30 minutes 2 ½ cups
Barley, whole 3 cups 50 minutes 3 ½ cups
Barley, pearled 2 ½ cups 40 minutes 3 ½ cups
Buckwheat 2 cups 15 minutes 3 ½ cups
Kamut 3 cups 40 minutes 2 ½ cups
Millet 3 cups 30 minutes 3 ½ cups
Oats, whole 3 cups 1 hour 3 ½ cups
Oats, rolled 2 ½ cups 15 minutes 3 ½ cups
Orzo 2 cups 20 minutes 3 cups
Quinoa 2 cups 20 minutes 2 ¾ cups
Rice Short Brown 2 cups 55 minutes 3 cups
Rice Long Brown 1½ cups 45 minutes 3 cups
Rice Brown Basmati 1½ cups 45 minutes 3 cups
Rice Short White 1 ½ cups 15 minutes 3 cups
Rice Long White 2 cups 15 minutes 3 cups
Rice White Basmati 1 ¾ cups 35 minutes 3 cups
Rice Wild 2 ½ cups 50 minutes 4 cups
Rye, whole 2 ½ cups 1 hour 3 cups
Rye, flaked 3 cups 30 minutes 3 cups
Spelt 3 cups 25 minutes 2 ½ cups
Teff 4 cups 20 minutes 3 ½ cups
Wheat 3 cups 1 hour 2 ½ cups
Living Well Seminars
February 6th , 2020
Mixed berries sauce
I got this recipe from Daniela
3 Cups Mixed frozen berries
3 Tbsp Maple syrup or fruit juice concentrate
2 tsp Starch, potato
1 Tbsp Water
Rinse ice off the berries, put in a pot with the sweetener.
Cook until the berries release liquid and are hot.
Mix the starch with the water to make a slurry, pour in the berries, stirring to cook and thicken.
Adjust sweetener if needed. Serve on top of pancakes or waffles or cooked grains.
VEGAN CHICKPEA FLOUR PANCAKES
I got this recipe from www.runningonrealfood.com
1 Cup chickpea flour
1/2 tsp sea salt
2 Tbsp Potato starch or arrowroot
1 Tbsp baking powder
1/2 Cup water
1 Tbsp coconut sugar or pure maple syrup (optional)
Pre-heat a non stick frying pan over medium heat.
Mix the dry ingredients together in a bowl.
Slowly add the water until you have a thick but scoopable pancake batter.
Scoop the batter into a pan (use a little cooking spray if needed) to make 6 to 8 pancakes.
Cook for a few minutes until starting they look dry around the edges and are starting to bubble, flip and cook for another minute.
Add your favorite toppings and enjoy.
I got this recipe from www.cearaskitchen.com
1 1/2 Cups cooked chickpeas
1/4 Cup aquafaba or chickpea water
1/3 Cup lemon juice
1/3 Cup tahini (stir before measuring)
2 cloves fresh garlic
1/2 tsp cumin powder
1/2 tsp sea salt
Add chickpeas, ¼ cup aquafaba, lemon juice, tahini, garlic, cumin powder, and sea salt to a high-speed blender or food processor.
Blend until creamy (1 to 2 minutes). Scrape the sides halfway through blending.
Taste test and add additional garlic and sea salt to taste.
Add additional aquafaba by the tablespoon.
Add hummus to a bowl or deep plate. Garnish with cumin and parsley. Enjoy!
aquafaba is the cooking liquid of chickpeas. It is the liquid found in the canned chickpeas cans or the liquid left over from cooking your own.
Make sure the tahini you use in this recipe is oil-free, for this recipe to be 100 oil-free.
Vegan Scrambled Eggs
I got this recipe from avirtualvegan.com
2 packages of Extra firm tofu 14 oz each
1/2 Cup Unsweetened plant - based milk
3 Tbsp nutritional yeast
2 Tbsp almond flour
1/2 tsp turmeric
1 tsp Dijon mustard (opt)
3 tsp Potato starch or arrowroot
1 tsp Kala Namak (Indian Black Salt) (opt, but it gives the eggy taste)
1 tsp Salt
1 tsp onion powder
1 tsp garlic powder
2 Tbsp Olive oil. see notes for alternative and oil - free option
Mash all the tofu, add the seasoning except for the milk, almond flour and starch, mix it well.
Put about 1/3 of the tofu mix in the blender, add the milk, almond flour, starch, and blend until completely smooth.
Warm a large NON STICK sauté pan over a medium low heat and add the olive oil. Let it heat then add the remaining 2/3 of crumbled and seasoned tofu.
Allow it to cook in the oil for a minute or two, while pushing it around and then pour in the blended tofu mixture. Stir it all up and keep stirring it every few minutes until the texture is as you like it. It's best when it is silky and very slightly runny. That takes about 5 minutes. The longer you cook it the drier it will get. It will continue to cook a little once you turn off the heat so bear that in mind.
Once ready, check the seasoning and "eggyness" and adjust salt and kala namak as necessary then serve immediately.
Oven fries potatoes
I got this recipe from Daniela
2 Large Potatoes
1/2 Tbsp Olive oil
Salt to taste
1/2 tsp rosemary, chopped
Preheat oven to 450 degrees F
Bring a medium pot of water to a boil.
Scrub potatoes, peel if you prefer them peeled.
Cut them in cubes.
When the water boils add the potatoes and cook for 10 to 15 minutes.
Drain and let them dry a little.
Cover a cookie sheet with parchment paper and spread the potatoes on it. Toss them with the salt, oil and rosemary. Spread the out again.
Bake at 450 degrees for 15 to 20 minutes or till golden and crispy. For extra crispness run them under the broiler for 3 or 4 minutes. Watch them as they burn easily!
Vegan Black Bean Brownies (GF)
I got this recipe from www.rhiansrecipes.com Serves 12
3/4 Cup pitted dates soaked overnight in cold water or 10 minutes in boiling water
1 ~ 14 oz can of black beans, drained and rinsed
1/3 Cup Carob powder
2 Tbsp smooth almond butter
3/4 Cup unsweetened almond milk (or water)
1/4 tsp salt to taste
1 1/3 Cups almond flour
2 tsp baking powder
1/4 Cup Maple syrup, or to taste
1/2 Cup chopped almonds (optional)
Preheat the oven to 350 degrees F.
Drain away the water from the soaked dates and add to the food processor or blender with the black beans, carob powder, almond butter, almond milk, almond flour, baking powder and salt
Blend until completely smooth.
Add most of the chopped almonds and just mix them in, don’t blend them.
Transfer the mixture into a square or rectangular baking pan lined with parchment paper. Sprinkle the rest of the chopped almonds on top
Bake in the oven for 30 to 40 minutes. They should be slightly cracked at the top and slightly firm inside but still quite gooey - be careful not to overcook!
Leave to cool before cutting into squares
Keeps covered in the fridge for up to a few days.
Beans cooking chart
1 Cup Beans - Water Needed - Cooking Time - Cups Yielded
Adzuki Beans 4 cups 50 minutes 3 cups
Anasazi Beans 2 ¾ cups 50 minutes 2 ¼ cups
Black Beans 4 cups 1 hour, 15 min 2 ¼ cups
Black-eyed Peas 3 cups 1 hour 2 cups
Cannellini Beans 3 cups 45 minutes 2 ½ cups
Chickpeas/Garbanzo 4 cups 1 hour,15 min 2 cups
Fava Beans 3 cups 50 minutes 1 ¾ cups
Kidney Beans 3 cups 1 hour 2 ¼ cups
Lima Beans 4 cups 1 hour 2 ½ cups
Mung Beans 2 ½ cups 1 hour 2 cups
Navy Bean 3 cups 50 minutes 2 ¾ cups
Peas, green 6 cups 1 hour, 30 min 2 cups
Pinto beans 3 cups 1 hour, 15 min 2 ¾ cups
Soy beans 4 cups 3 hours, 30 min 3 cups
Living Well Seminars
March 5th , 2020
Roasted Sweet Potato and Chickpea Healthy Bowl
Recipe inspired by www.averiecooks.com
- 1 large/extra - sweet potato, peeled and diced small
- 2 Cups Cooked brown rice (2c raw/8cooked) or
- 1/2 Cup Dry brown rice
- 1 Cup Cooked cauliflower
- 1 Cup cups broccoli florets
- 1 Cup Shredded cabbage or greens
- 1 Cup Shredded carrots
- 15 oz/one 15 - ounce can chickpeas, drained, rinsed, and dry
- 2 Tbsp olive oil
- 1 1/2 tsp ground cumin
- 1 1/2 tsp coriander
- 1 tsp turmeric
- 1 tsp salt, or to taste
- minced garlic, optional and to taste
- 8 oz Carrot ginger sauce ( see recipe)
- 8 oz Cashew cheesy sauce
- Cook the rice in advance, plain or with some spice.
- Preheat oven to 425F and line 2 baking sheets with aluminum foil or parchment paper for easier cleanup.
- Add the sweet potato on one tray and the drained chickpeas on another, drizzle with olive oil, sprinkle with cumin, coriander, turmeric, salt, optional garlic, and roast for about 25 to 30 minutes, or until sweet potatoes are tender. Toss once midway through roasted to ensure even cooking. While veggies roast, make the dressing.
- Shred the cabbage at the finest settings
- Trim and boil broccoli for 3 minutes. Drain and rinse under cold water to stop cooking, do the same to cauliflower.
- Shred the carrots.
To serve: Add about 1/2 cup of rice to each bowl of 4 bowls, evenly divide the chickpeas, roasted veggies and raw vegetables between the bowls, and drizzle with the carrot dressing and cashew sauce, to taste.
Bowls are best fresh but will keep airtight in the fridge (undressed) for up to 4 days.
Recipe inspired by living springs nature's banquet
- 1 1/2 Cups Water
- 3/4 Cup cashews, Raw
- 3 Tbsp Nutritional yeast
- 3 Tbsp lemon juice
- 2 tsp Salt
- 1 tsp Onion powder
- 2 1/4 Cloves garlic, fresh
- Blend until smooth.
To thicken, cook in a pot, stirring till thick.
Carrot ginger dressing
Recipe inspired by www.cookieandkate.com
- 1/3 Cup Olive oil
- 1/3 Cup Lemon juice
- 2 Tbsp Lime juice
- 2 Large carrots
- 3 Tbsp Fresh ginger, peeled and chopped
- 2 Tbsp Maple syrup
- 1 Tbsp Sesame oil
- 1 tsp Salt
- Put everything in the blender and blend till smooth.
- Taste and adjust flavors to your liking.
- It keeps, covered, in the fridge for 1 to 2 weeks.
Sweet potato mousse
Recipe inspired by veganwithsoul.net
- 3 Large Sweet potatoes, cooked
- 3 tsp Cinnamon
- 2 Tbsp Vanilla
- 1 Cup Maple syrup
- 3 Cans Coconut cream, chilled
- Cook the sweet potato till soft.
- Peel and put in the blender with maple syrup, cinnamon and vanilla.
- Blend till very smooth.
- Put the thick part of the coconut cream in a chilled bowl, add the vanilla and whip it with a hand mixer or a balloon whip in a stand mixer. Whip till like whipped cream.
- Fold in the sweet potato cream. Adjust sweetener if needed.
- Serve chilled.
Optional, sprinkle cinnamon on top or chopped nuts
How to Make a Healthy Bowl
- Step 1: Beginning with a Base, layer at least one item from each list in the pictures into your favorite bowl to create your own Bowl bliss.
- Base, Complex Carbs: This category includes any cooked grains, and such tasty additions as corn, sweet potatoes etc.
- Veggies: Chopped, grated, cooked or raw, anything goes here.
- Green Veggies: Anything green [Examples: Lettuces, Leafy greens, spinach]
- Protein: Traditional Bowls, by definition, are plant-based so use any beans, tofu, lentils etc.
Sweet: Add some sweet potatoes to your bowl for a sweet component
- Crunch: Texture is as important in a Bowl as taste. Be sure to include a crunchy option to keep things interesting.
Flourish: This is your finishing touch – your sauce, your sprinkling of fresh herbs, etc.
Step 2: Enjoy!
Due to the Shelter in place restrictions because of the Corona Virus, Living Well Seminars will not take place in April and May, and then we will have the usual summer break.
We will see you again in September, hopefully. Keep your eyes on our social media or sign up for the text updates by contacting Pam at firstname.lastname@example.org
In the meanwhile we will upload videos and food demos on the Fresno Central YouTube channel.
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