Yummy and Healthy Recipes
(New recipes added on December 11, 2009)
Good for you! Now you've found the best part of my website --- yummy recipes that are even good for you.
I love food. In fact, for years I thought eating healthy meant eating bland, boring foods at best or foods that basically tasted like crap. I have great news for you. Healthy food can taste fabulous!!
I didn't come up with these recipes out of my own brilliant, chef-brain. I am an average cook at best. I know what tastes good though. So most of the recipes below are my personal adaptions of the recipes of others.
I only use unrefined, unbleached flours - whole wheat and spelt as much as I can. I never use refined white sugar - only Rapdura Whole Cane Sugar, Turbinado, Evaporated Cane Juice Organic Sugar, Stevia, or Honey, Molasses, Maple Syrup, or Agave Nectar. So if you see "flour" in a recipe, remember it means the good stuff. And "sugar" never means white, refined, granulated sugar. I don't use butter or anything with transfats or hydrogenated oils because they are utter crap for your body. So my "margarine" of choice is Earth Balance Natural Buttery Spread Soy-Free. Also since I've gone vegan, I use egg replacer instead of egss and vegan cheeses instead of regular cheese.
Below you will find a bunch of recipes of all types. Heck, I've even left the recipes with meat in them on the list for the carnivores out there. The most important ones are at the top of the list - DESSERTS!
I've tried to organize the ever-growing list into categories so you can find things faster. I am trying to add recipes regularly, so I'd check back often, if I were you. If you have a recipe you want to share just email me and I'll post it and give you the credit.
Desserts - This is my favorite category, I must admit. That's why it has to come first in the list!
Main Dishes with Meat - These are from my BV days - before turning vegan. They have chicken or fish as an ingredient.
Main Dishes Vegan Style - Yep, that's right, I made the switch. Read "Skinny Bitch" and haven't been the same. It's been about a year and a half and I'm feeling utterly fabulous. Here are some of my recipes. More to come as I test them out and tweak them for ultimate yumminess. You can easilty adapt these recipes to include meat, just add some chicken, beef or fish.
Side Dishes - Check out potato salad without mayo that utterly rocks and sweet potatoe fries that have replaced french fries in my life (that is saying a lot, by the way).
Breakfast - Yummy healthy pancakes and bran muffins that aren't dry. Check these out.
Breads and Such - I suppose these could be "side dishes" but I thought they deserved a category all their own.
Desserts
Shockingly Fantastic Oatmeal Cookies (adapted from Baking With Agave Nectar by Ania Catalano)
Ingredients:
½ C. unsalted butter or non-hydrogenated butter substitute (I use Earth Balance Soy Free)
¾ C. light agave nectar
Egg substitute like Ener-G, the equivalent of 2 eggs
1 tsp. vanilla (I use Mexican Vanilla)
1 ½ C. spelt flour
1 ¾ C. regular rolled oats (not quick cooking)
¼ C. flaxseed meal
1 ½ tsp. ground cinnamon
½ tsp. baking soda
½ tsp. sea salt
¾ C. chocolate chips or carob chips (I use SunSpire Grain Sweetened Chocolate Chips). You could use raisins instead.
Directions:
Preheat oven to 325 degrees. Line three baking sheets with parchment paper or silicone mats.
Using an electric mixer, in a large bowl, cream together butter and agave nectar until it’s light a fluffy – about 1-2 minutes. Add the egg substitutes, one half at a time. Stir in vanilla. In a separate bowl, combine the flour, oats, flaxseed meal, cinnamon, baking soda and salt. Add to the butter mixture and stir until just combined. Fold in chocolate chips. Drop the batter (which will be quite moist and loose) by heaping tablespoonful onto the baking sheets. Use the back of a spoon to flatten just slightly and bake for 12 minutes or until slightly browned.
Chocolate Chip Cookies With Spelt Flour
Ingredients
½ C Earth BalanceNatural Buttery Spread
¾ C Rapadura Organic Whole Cane Sugar
1 Egg Replacer (Ener-G)
1 tsp Vanilla Extract
½ tsp Baking Powder
1 ¾ C Arrowhead Mills Spelt Flour
½ tsp Sea Salt
½ C SunSpire Grain Sweetened Chocolate Chips
½ C Chopped Pecans (optional)
Preheat oven to 350 degrees. In large mixing bowl, beat buttery spread with sugar, egg replacer (all ready combined), and vanilla extract. Blend in flour, baking powder and salt. Stir well. Fold in chocolate chips and nuts. Scoop up tablespoons of dough, round into balls, place on cookie sheet (lined with silicone mat) and press down slightly. Bake for 10-12 minutes or until done.
Molasses Spice Cookies
Ingredients:
3/4 cup soft Natural Buttery Spread (room temperature)
3/4 cup Rapadura Organic Whole Cane Sugar
1 egg equivalent of Ener-G Egg Replacer (or a real egg)
1/2 cup molasses
1-1/2 cups whole wheat flour
1 cup spelt flour
2 tsp baking soda
1/4 tsp sea salt
1/2 tsp ground cloves
2 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp ground nutmeg
1/2 tsp Allspice (ground)
1/2 tsp ground cardamon
1/2 cup chocolate chips (Sunpire Grain Sweetened)
Evaporated Cane Juice Organic Sugar (optional)
Preheat oven to 350°F. Lightly grease 2 cookie sheets, set aside.
In a large bowl cream together the first 4 ingredients (butter through molasses).
In another bowl blend together the next 10 ingredients (flours through cardamom). Add the flour mixture to the wet mixture; stir well. Stir well.
Roll dough into balls and dip tops into sugar (optional). Place sugar side up at least 2" apart onto prepared cookie sheets. Bake 8-10 minutes.
NUTRITIONAL INFORMATION
Serving Size: 1 Cookie
Calories 80, Calories from Fat 30, Total Fat 3.5g, Saturated Fat 2g, Cholesterol 10mg, Sodium 60mg, Total Carbohydrates 10g, Dietary Fiber less than 1g, Sugars 5g, Protein 1g
My Favorite Chocolate Chip Cookies (version 5.0)
Ingredients:
1 cup Earth Balance Natural Buttery Spread
1/2 cup Rapadura or Turbinado Whole Cane Sugar
1/2 cup Light Agave
1/4 cup Almond or Oat Milk
1 teaspoon vanilla
2 1/2 cups Whole Wheat Pastry Flour
3/4 cups oat flour
Or omit oat flour and use 3 ¼ cups of whole wheat pastry flour
¼ cup (approx) flax meal
¼ cup (approx) oats
1/2 teaspoon salt
1 tsp. (heaping) baking soda
1 tsp. baking powder
1 tsp cinnamon
½ cup Sunspire semisweet chocolate chips
Chopped Pecans or Almond Slivers (optional)
Instructions
1. Preheat the oven to 325°F
2. Cream margarine and sugars until light and fluffy. Slowly add Almond/Oat Milk, cream well, then add vanilla. Combine the dry ingredients in a mixing bowl. Add the dry ingredients to the creamed mixture. The dough should be very thick, a bit difficult to stir, not at all loose. If needed, stir in more flour to get the right consistency. Fold in the chocolate chips and nuts.
3. Use tablespoon to scoop out batter and create rounded balls. Place on silicone mat lined cookie sheets. Bake at 325°F for about 10 - 14 minutes.
Rapunzel Rapadura Brownies (Recipe taken from package of Rapunzel Organic Whole Cane Sugar – bought at Lazy Acres)
Ingredients:
½ Cup of Organic Butter – melted (I used Soy Garden by Earth Balance)
1 Cup Rapadura Organic Whole Cane Sugar
½ Cup Cocoa Powder
2 Egg Replacers
1 Cup Organic Baking Flour (I used ½ cup of King Arthur Unbleached All-Purpose Flour and ½ cup of King Arthur Traditional Whole Wheat Flout)
1 tsp. Vanilla
1 Cup Walnuts - optional (I used pecans)
¼ tsp. Sea Salt
½ Cup Organic Dark Chocolate Chips (I used SunSpire All Natural Grain Sweetened Chocolate Chips)
Directions:
Preheat oven to 375 degrees.
Grease and flour 9x9 inch baking pan. (I used Pam on a silicone pan.)
In a large bowl combine sugar, cocoa powder, melted butter, sea salt, and vanilla. Add eggs and stir until blended.
Add flour, then nuts and chocolate pieces. Stir until blended. Pour into baking pan and bake for 20-25 minutes. (Mine were done at 22 minutes.)
Cocoa Cookies
Ingredients
1 C. Whole Wheat Pastry Flour
¼ cup Oats
¼ cups Flax Meal
½ tsp. Baking Soda
½ tsp. Baking Powder
½ tsp. Sea Salt
5 Tbs. Smart Balance Butter Spread Soy-Free
7 Tbs. Unsweetened Cocoa
2/3 C. Rapadura Organic Whole Cane Sugar
1/3 C. Agave Nectar
1/3 C. Applesauce or Yogurt (plain or vanilla)
1 tsp. Vanilla
¼ - ½ C. Sunspire Grain Sweetened Semi-Sweet Chocolate Chips(optional)
Nuts – hazelnuts, almonds (optional)
Directions
Preheat oven to 325º.
Combine flours, baking soda, and salt. In saucepan, melt margarine over medium heat. When melted remove from heat. Add cocoa, sugar, agave nectar, vanilla, and yogurt – stir well. Add this mixture to the flour mixture, and stir. Add chocolate chips and nuts and stir. Drop tablespoon sized portions onto cookie sheet. I line mine with silicone mat. Otherwise, coat cookie sheet with non-stick spray.
Bake for 14 minutes, just until cookies are set. If you use regular margarine or butter, make these adjustments: cook for 8-10 minutes at 350º.
Oatmeal Chocolate Chip Cookies
1 C. Margarine (or a teeny bit less. I use Earth Balance Buttery Spread - Soy Free)
1 1/2 C Rapadura
2 egg replacers (I use Ener-G)
1 t. vanilla
1 ½ C whole wheat pastry flour
1 t. baking soda
1 t. cinnamon
½ t. salt
3 C Oats (quick or old fashioned, uncooked)
1 C Sunspire Grain Sweetened Semi-SweetChocolate Chips
Heat oven to 350º
Beat together margarine and sugars until creamy.
Add eggs and vanilla.
Add combined flour, baking soda, cinnamon, and salt. Mix well.
Stir in chocolate chips.
Drop by rounded heaping tablespoonfuls onto cookie sheet.
Bake 10-12 minutes or until golden brown.
Cool for 1 minute on cookie sheet, remove to wire rack.
Almond Cinnamon Cookies
1 cup sifted Oat Flour
1 cup ground almonds (turns out to be like an almond paste or almond butter)
1/2 cup Earth Balance Buttery Spread (or other margarine)
6 Tbs Rapadura Whole Cane Sugar
1 tsp Vanilla
Topping:
1 tsp Cinnamon
2 Tb Rapadura Organic Whole Cane Sugar
Preheat oven to 300 degrees F. Grease cookie sheet or line with silicon baking sheet; set aside.
With a hand mixer, blend the margarine, Rapadura and vanilla extract until creamy. Add the almond paste and the oat flour and mix until the dough sticks together.
Form the dough into 1-1/2 inch balls. Place them on the prepared cookie sheet and bake for 25 minutes. When there are 5 minutes left of baking, sprinkle each cookie with topping. Don’t overcook. Remove them when they spring back a bit to the touch.
NUTRITIONAL INFORMATION:
Serving Size: 1 Cookie
Calories 90, Calories from Fat 60, Total Fat 6g, Saturated Fat 2.5g, Cholesterol 10mg, Sodium 0mg, Total Carbohydrate 8g, Dietary Fiber 1g, Sugars 4g, Protein 2g
Orange-Ginger Cookies
1 cup Earth Balance Buttery Spread - Soy Free
2/3 cup Rapadura
1 egg replacer (EnerG) or the whites of one egg
Zest from one orange
1 1/2 teaspoons ground ginger
1 teaspoon vanilla
1/4 teaspoon sea salt
2 1/2 cups whole wheat pastry flour
Combine margarine, Rapadura, egg substitute, orange zest, ginger, vanilla and sea salt,
mix well. Stir in flour to form a dough. Roll/press into balls the size of golf balls and place on cookie sheet lined with silicon mat.
Bake in a preheated 400F oven for 10 minutes, until set but not brown.
Sweet Potato Spice Cookie
makes 2 to 3 dozen, depending on size
Ingredients:
1 1/4 cups whole wheat pastry flour
2/3 cups oats
1 teaspoon freshly ground nutmeg
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup of a non-hydrogenated margarine (Earth Balance Buttery Spread Soy-Free is my choice)
3/4 cup evaporated Rapadura (or Sucanat or Evaporated Cane Juice)
1 egg substitute
1 cups sweet potato or yam, cooked, peeled and mashed
1/2 tsp vanilla
1/2 tsp cinnamon
1/2 cup pecans, chopped
2/3 cup chocolate chips (optional)
- Preheat the oven to 350 degrees F.
- Mix together the flour, oats, nutmeg, baking powder, baking soda, and salt in a mixing bowl and set aside.
- With an electric mixer, cream the butter and Rapadura, then add the egg substitute and sweet potato, vanilla and cinnamon .
- Gently mix the dry ingredients into the wet ingredients, then stir in the pecans and chocolate chips.
- Drop spoonfuls of dough onto a baking sheet lined with parchment paper or a silicon baking mat. Flatten just a bit because these don't spread much while baking.
- Bake for 12 to 15 minutes or until golden brown.
- Transfer to a wire rack to cool.
Ingredients and Equipment (per 9 inch deep dish pie)
3 to 4 cups Blueberries - fresh or frozen (without syrup) (3 cups if you like a thin pie, 4 cups if you like it a little higher!)
One 9 inch deep-dish Pie Plate - (grocery stores sell both disposable pie pans and glass pans. Get the deep type!
7 Tablespoons corn starch.
3 Tablespoons water (or grape juice)
2 Tablespoons lemon juice
One 9 inch pie crust (two crust choices are at the end of this recipe)
Seasonings:
1 teaspoon Cinnamon
1/4 teaspoon allspice
2/3 cup evaporated cane juice organic sugar
Crumb topping:
1/4 cup evaporated cane juice organic sugar
1/2 cup whole wheat pastry flour
1/4 cup butter or margarine (Earth Balance Buttery Spread - Soy Free)
Step 1 - Make the pie crust
See the end of recipe.
Now is also a good time to get the oven preheating to 375 F.
Step 2-Wash the blueberries
Just rinse them in a colander or sieve in cold water, no soap. Pick out and remove any bits of stems, leaves and soft or mushy berries. It is easiest to do this in a large bowl of water and gently run your hands through the berries as they float. With your fingers slightly apart, you will easily feel any soft or mushy berries get caught in your fingers.
Step 3 - Mix the dry filling ingredients.
Combine the 2/3 cup sugar, 7 Tablespoons of corn starch, and spices in a bowl and mix well!
Some people like 1 teaspoon of cinnamon and/or 1/4 teaspoon of allspice, also!
Step 4 - Mix in the liquids
Add the 2 Tablespoons of lemon juice, and 3 Tablespoons of water (or
grape juice) and stir it up
Step 5 - Add the blueberries to the pie crust
Add the blueberries to the uncooked pie crust. Just pour them in! There's lots
of air space and it will cook down, so don't worry if they mound up
about an inch (2.5 cm) above the edge of the plate.
Step 6 - Pour the liquid mix into the pie
Just pour the mixture of sugar, juice, etc. into the pie all over the
blueberries. If it is a gloppy liquid, don’t worry, just pour it
somewhat evenly over the top. But it doesn’t take perfection; it
will smooth itself out in the oven.
Step 7- Make and add your topping
If you want the crumb topping, just mix
1/4 cup sugar
1/2 cup flour
1/4 butter or margarine
together in a small bowl and sprinkle it over the pie.
Step 8- Put the pie in the oven!
Cook the pie at 375 F (or 190 Celsius) for 1 hour.
Step 9 - Remove when the pie is golden and pie is bubbling
Check to see if it is bubbling and crust is golden brown. If if not, check every 3 or 4 minutes until it is.
Step 10 - Enjoy!
Crust Options
1. Homemade and Healthy Pie Crust
1 1/4 cup all-purpose flour
2 teaspoons evaporated cane juice sugar (optional)
1/4 teaspoon salt
1/3 cup Smart Balance Vegetable Shortening
3 1/2 tablespoons ice water
In a mixing bowl, combine flour, sugar and salt.
With a pastry blender or 2 knives, cut in shortening until mixture resembles coarse meal.
Sprinkle mixture with ice water, 1 tablespoon at a time, tossing with a fork until moist and crumbly.
Transfer mixture onto lightly floured wax paper or plastic wrap; cover with additional plastic wrap.
Roll dough, still covered, into a 12-inch circle.
Place in freezer for 5 minutes or until plastic wrap can be removed easily. Remove bottom sheet of plastic
wrap and fit dough into 9-inch pie pan. Remove top sheet of plastic wrap. Fold under edges of crust and flute with fingers or fork.
Bake as pie recipe directs.
2. Faster, Even Easier Crust
2 cups whole wheat pastry flour
1/8 cup oats
1/8 cup flaxmeal
2 teaspoon Light Agave
1 teaspoon salt
1/2 to 2/3 cup olive oil
3 to 4 tablespoons oat milk
Into a 9" pie plate, sift together the flour, oats, flaxmeal, and salt. Whisk together 1/2 C. Olive Oil and 3 Tbs. soy milk and Agave with a fork. Pour that over the flour mixture in the pie plate and mix with a fork until all flour is evenly dampened. If it is still too dry to work with your hands, mix a little more oil with a little milk and add to the flour mixture. With your hands, press the dough evenly against the bottom and up the sides of the pie pan, allowing the excess to fall on the counter. Crimp the edges of the bottom crust or use a fork dipped in mild to flatten the crust along the rim.
Cinnamon Roasted Pecans (outstanding recipe from Carol Nickerson)
1 lb. pecan halves
1 egg white or egg replacer
1 tbsp. water
3/4 c. organic cane sugar
1 tbsp. cinnamon
1 tsp. salt.
Preheat oven to 275 degrees. Beat egg white and water together. Add pecans. Mix all the other ingredients in a separate bowl. Then add pecans and dry mix together and stir well to coat all the pecans. Spread on a cookie sheet and bake at 275 degrees for 45 minutes, turning every 15 minutes.
(To make cleanup easier, I cooked the pecans on a silpat on the cookie sheet)
A Healthier Nuttier Pecan Pie
Ingredients:
8 or 9 inch pre-baked pie crust or use the Pie Crust Recipe below
2 ½ to 3 cups of lightly roasted pecans, chopped (more or less depending on how you prefer the consistency)
1/3 cup 2 tablespoons of brown rice or agave syrup
¾ cup to 1 cup of maple syrup (add more if you use more pecans)
1.5 tablespoons of pure vanilla extract
1 tablespoon of grated ginger or 1 teaspoon ground ginger
Pinch of salt
2 teaspoons of arrowroot or tapioca starch
3.5 tablespoons of flax seeds, ground*
1/3 cup soymilk or oat milk
Optional:
1 teaspoon of maple extract
1-2 tablespoons of bourbon or whiskey (depending on how much flavor you’d like)
Instructions:
1. Preheat your oven to 350F.
2. Add the syrups, salt, extract(s), ginger and alcohol if using in a saucepan and simmer while occasionally stirring, for five minutes.
3. Remove the mixture from heat.
4. In a blender or food processor, blend together the soymilk/oatmilk, flax and starch until mixed.
5. Add the syrups until well invigorated into the mixture.
6. Add the liquid mixture to the pecans in a large bowl and briefly stir.
7. Pour the mixture into the pie crust.
8. Bake for 30 to 45 minutes for one large pie. The filling should be thick and not very gelatinous when done.
9. Let cool for 25-30 minutes before serving. You can certainly let cool overnight.
10. Slice and enjoy!
*You can use whole flax seeds, and grind into your liquid mixture in the food processor/blender stage.
My Favorite Pie Crust
Ingredients:
2 cups sifted whole wheat pastry flour (or 1 cup whole wheat pastry flour, 1/2 cup barley flour, and 1/2 cup millet flour)
1/3 cup Rolled oats
¼ cup flaxmeal
2 teaspoons agave
1 teaspoon salt
1/2 to 2/3 cup olive oil
3 to 4 tablespoons oat milk
Into a 9-inch pie plate, sift together the flour, oats, flax, and the salt. In a glass measuring cup, whisk together 1/2 cup olive oil, agave and 3 tablespoons milk with a fork. Pour that over the flour mixture in pie plate and mix with a fork until all flour is evenly dampened. If it is still too dry to work with your hands, mix a little more oil with a little milk and add to flour mixture. With your hands press the dough evenly against the bottom and up the sides of the pie pan, allowing the excess to fall on the counter. Crimp the edges of the bottom crust or use a fork dipped in milk to flatten the crust along the rim.
Main Dishes With Meat
Balsamic Chicken
2 Chicken breasts cut up into bite-size pieces
¼ C Balsamic Vinegar
¾ C Chopped Onions
1 T Margarine (Soy Garden by Earth Balance)
¼ t Salt
Pinch of Pepper
Melt butter, cook the chicken. When chicken is almost done, add onions. When chicken is cooked, add balsamic vinegar, salt, and pepper. Cover and simmer another 5 minutes. Serve with mashed potatoes or rice.
Fish Fingers
Ingredients:
1 pound cod fillets, partially thawed
1/2 cup seasoned breadcrumbs
2 tablespoons grated parmesan cheese
1 tablespoon minced fresh parsley
1 teaspoon grated lemon peel
1/2 teaspoon paprika
1/2 teaspoon dried thyme
1/4 teaspoon garlic salt
1/2 cup 1% buttermilk
1/4 cup plus 2 tablespoons all-purpose flour
Instructions:
Cut fillets into 3/4-inch strips; set aside. In a shallow bowl, combine the breadcrumbs, parmesan cheese, parsley, lemon peel, paprika, thyme and garlic salt. Place buttermilk in another shallow bowl and flour in a third bowl.
Coat fish strips with flour; dip into buttermilk, then coat with crumb mixture. Place on a baking sheet coated with nonstick cooking spray. Refrigerate for 20 minutes.
Bake at 425 degrees for 15 - 20 minutes or until fish flakes easily with a fork. Let stand for 2 minutes before removing from baking sheet.
I cut these a bit smaller and use them to make fish tacos!
Nutritional Analysis:
One serving equals 217 calories, 3g fat, 21g carbohydrate, & 25g protein.
Oven Fried Fish or Chicken
Ingredients:
2 tablespoons butter or margarine, melted (Soy Garden by Earth Balance)
2 large eggs, beaten
2 tablespoons milk or water
1/2 cup ALBERS® Yellow Corn Meal
1/2 cup all-purpose flour
1 1/4 teaspoons paprika
3/4 teaspoon garlic powder
2 lbs. fresh or frozen (thawed) white fish fillets
Directions:
PREHEAT oven to 400° F. Coat 13 x 9-inch baking dish with butter.
COMBINE eggs and milk in medium bowl. Combine corn meal, flour, paprika and garlic powder in medium bowl. Dip fish fillets into egg mixture, coating both sides, then into corn meal mixture. Place skin-side down in baking dish.
BAKE for 20 to 25 minutes or until fish flakes easily when tested with a fork. Season with salt and ground black pepper to taste.
FOR OVEN-FRIED CHICKEN:
SUBSTITUTE 1 chicken (2.5 - 3 lbs.), cut up and skinned, for fish. Prepare as above. Bake, brushing chicken once during baking with juices from pan, for 45 to 50 minutes or until chicken is no longer pink near bone. Season with salt and ground black pepper to taste.
Chicken and Pasta in Lemon Caper Cream Sauce
- 2 boneless, skinless chicken breast halves (cut up or whole)
- 1 teaspoon lemon pepper
- 1 teaspoon salt
- 1 teaspoon dried dill weed
- 1 teaspoon garlic powder
- 2 garlic cloves, minced
- Zest of 1 lemon
- 4 tbsp. butter
- 1 c. heavy cream (substitute Mimicreme-lactose-free and vegan)
- 1 tsp. salt
- 1/4 tsp. pepper
- 1/2 c. Parmesan cheese, grated
- 2 tbsp. lemon juice
- 2 tablespoons capers, drained and rinsed
- Season chicken breasts (whole or cut into bite size pieces) with lemon pepper, salt, dill weed, and garlic powder (or just season with a garlic herb seasoning). Cook in olive oil until chicken is cooked through.
- Cook pasta – whatever kind you want
- In a saucepan over medium heat, melt the butter and cook the garlic and lemon zest until very fragrant. Add cream, salt, pepper. Cook to heat through. Finish the sauce adding the Parmesan cheese and all the lemon juice. Adjust seasonings. Stir in capers. Drain pasta and serve with chicken and sauce. Sprinkle with additional Parmesan cheese.
Main Dishes Vegan Style
Veggie Casserole (Thank You to Dolores Baltadano! I love this dish!!!)
Ingredients:
1 medium organic potato, peeled and cut into 1/2-inch pieces
1 medium organic yam, peeled and cut into 1/2-inch pieces
1 red organic bell pepper, seeded and cut into 1/2-inch pieces
2 organic carrots, peeled and cut into 1/2-inch pieces
6 garlic cloves, sliced
5 tablespoons olive oil
1 red onion, thinly sliced into rings
2 small or 1 large organic zucchini (or other squash), cut crosswise into 1/4-inch-thick pieces
Salt and pepper
2 large organic ripe tomatoes, cut crosswise into 1/4-inch thick slices
1/2 cup grated Parmesan cheese (I subbed Parma, vegan parmesan)
2 tablespoons dried Italian-style bread crumbs (Optional)
Fresh basil sprigs, for garnish
Preheat the oven to 450 degrees F.
Toss the potato, yam, bell pepper, carrots, garlic, and 2 tablespoons of olive oil in a 13 by 9 by 2-inch baking dish to coat. Sprinkle with salt and pepper and toss until coated. Spread vegetables evenly over the bottom of the pan.
Arrange the onion slices evenly over the vegetable mixture. Arrange the zucchini over the onion. Drizzle with 2 tablespoons of oil. Sprinkle with salt and pepper. Arrange the tomato slices over the zucchini.
Stir the Parmesan and bread crumbs in a small bowl to blend. Sprinkle the Parmesan bread crumbs over the vegetables in the baking dish. Drizzle with the last tablespoon of olive oil.
Bake uncovered until the vegetables are tender, and the topping is golden brown, about 50-60 minutes. Garnish with fresh basil sprigs, if desired.
Potato Kale Enchiladas (this one if adapted from the Post Punk Kitchen)
Ingredients
For the Enchilada Chile Sauce:
2 tablespoons olive oil
1 onion, diced
3 large green chiles (such as Anaheim or even Italian-style long green peppers), roasted, seeded, peeled and chopped coarsely
2–3 teaspoons chile powder, preferably ancho
1 1/2 teaspoons ground cumin
1 teaspoon marjoram or Mexican oregano (epazote)
4-6 tomatoes, diced OR 1 (28-ounce) can diced tomatoes with juice (roasted preferred)
1 teaspoons evaporated cane juice
1 1/2–2 teaspoons sea salt
For the Potato and Kale Filling:
1 pound waxy potatoes (gold or red)
4 C. kale (about one whole bunch), washed, trimmed, and chopped finely
3 tablespoons olive oil
4 cloves garlic, minced
1/2 teaspoon ground cumin
1/4 cup vegetable stock or water
3 tablespoons lime juice
1/4 cup toasted pepitas plus additional for garnish
1 1/2 teaspoons sea salt, or to taste
corn tortillas or flour tortillas
Directions
Preheat the oven to 375°F and have ready a shallow casserole dish, at least 11 1/2 x 7 1/2 inches.
Prepare the enchilada sauce first: In a large, heavy-bottomed saucepan over medium heat, sauté the onions is oil for 4 to 7 minutes, until softened. Add the remaining sauce ingredients, bring to a simmer, and remove from the heat. When the mixture has cooled enough, taste and adjust the salt if necessary. Place in food processor or regular blender and process until the mixture is smooth and even.
Prepare the filling: Peel and quarter the potatoes, then boil them until just tender, about 20 minutes. Drain and set aside. Heat oil and minced garlic in a saucepot over medium-low heat, stirring occasionally until the garlic is sizzling and slightly browned (be careful not to let it burn). Add the kale, sprinkle with a little salt, and raise the heat to medium, stirring constantly to cover the kale with the oil and garlic. Partially cover the pot to steam the kale until it has wilted, 4 to 6 minutes.
Cut the cooled potatoes into smaller pieces. Add the potatoes, vegetable stock, lime juice, pumpkin seeds, and salt to the kale mixture. (Optional) Use the back of a wooden spoon to mash some of the potatoes. Cook another 3 to 4 minutes, until the stock is absorbed. Add more salt or lime juice to taste.
Pour about 3⁄4 cup of the enchilada sauce into a pie plate. Ladle a little bit of the enchilada sauce onto the bottom of the casserole dish and spread it around. If using corn tortillas, place one on a heated griddle for 30 seconds, then flip it over and heat until the tortilla has become soft and pliable. If using flour tortillas, you can skip the previous step. Drop a tortilla into the pie plate filled with sauce; allow it to get completely covered in sauce, flip it over, and coat the other side.
Now, place the tortilla either in the casserole dish (the easiest way) or on an additional plate. (If using corn tortillas, you may want to use two per enchilada in overlapping fashion) Run the potato filling down the middle of the tortilla and roll it up. Continue with rest of tortillas, tightly packing enchiladas next to each other.
Pour about a cup of sauce over the top (reserving some for later), sprinkle with pepitas, cover tightly with aluminum foil, and bake for 25 minutes. Remove the foil and bake for another 10 to 15 minutes, until edges of the tortillas poking out of sauce look just a little browned. Allow to cool slightly before serving. Top individual servings with any remaining enchilada sauce, warmed slightly.
Potato Tacos with Chipotle Tomato Sauce (I discovered this one at I Heart Kale)
Ingredients:
1 dried chipotle chile or 1 chipotle pepper in adobo sauce (comes in a can)
3 medium-sized tomatoes
1 onion: half minced, half thinly sliced into half moons
1/4 cup olive oil
3 cloves garlic, roughly chopped
1/2 teaspoon dried oregano
1/2 teaspoon paprika (smoked Spanish paprika if you have it)
salt
pepper
3 medium Yukon gold or red potatoes
2 tablespoons canola oil
corn or flour tortillas
1/4 bunch cilantro, minced
Directions:
If you are using the dried chipotle chile, place it in a small bowl and pour boiling water over it. Cover with a plate and let it sit and soften while you do everything else. Skip this if you are using a chipotle pepper from a can.
Chop tomatoes and combine in a baking dish with olive oil, garlic, oregano, paprika, salt, and pepper. Stir to coat, then broil for about 15 minutes, stirring occasionally, until tomatoes start to blacken just a little. When the tomatoes are just beginning to show tinges of black, remove from broiler and transfer the mixture to the blender. Add the chipotle and blend on high speed until you have a smooth sauce.
While the tomatoes are broiling, quarter the potatoes and boil for about 10 minutes, until just tender. When potatoes are barely tender, drain and cut into bite-size pieces. Sauté in canola oil over medium-high heat for about 5-7 minutes, until they are slightly brown. Pour the sauce onto the potatoes and continue cooking for 2-3 minutes, stirring to coat, until sauce evaporates a bit.
Spoon filling onto tortillas and top with minced cilantro and finely sliced onion half moons. You could top these with other extras depending on your tastes – lettuce, bell peppers, cheese (vegan), avocado slices or guacamole, or a vegan sour cream substitute. Serve with rice and beans and you’ve got a fine meal.
Green Chile Enchilada Sauce
1 lb. roasted skin-on green chiles
2 Tbs. olive oil
1 Tbs. margarine or butter
5 large garlic cloves, finely chopped
½ tsp. each of sea salt and pepper
1 C. (approx.) of vegetable broth (I make mine from vegan vegetable bouillon) or chicken broth
How to roast green chiles.
Whether you get your chiles from the local supermarket or pick them fresh in the fields, select large, firm, meaty chiles with no sign of wilting. Wash the chiles before proceeding. Slit each pepper lengthwise, and scrape out the seeds and membranes with a spoon. Some people don't remove the seeds before roasting, but we think they're easier to remove at this stage. By the way, when handling chiles, either wear gloves or coat your hands with vegetable oil, and don't touch eyes or other sensitive areas. If roasting the chiles indoors, arrange them in a single layer on a baking sheet. A layer of foil makes for easier cleanup later. Place in the oven, 4-5 inches from the the broiler element. The skin will blister and turn black. Turn the peppers as required to blister all sides evenly. At this point, your kitchen should be filled with the mouth-watering aroma of roasting green chile! the pepper skins should be evenly blistered, mostly black. Cover the hot chiles with a damp kitchen towel for 15 minutes or so. This steams them and loosens the skins.(You can also use a plastic bag to steam the peppers, but let them cool a minute so the bag doesn't melt!) I like mine with the skins left on. The peppers are ready to use now. Just slip the skins off and stuff, chop, etc.
Preheat the oven to 400 degrees. Make sure your chiles are stemmed, seeded, peeled (if you prefer), and chopped.
Heat oil and butter in large frying pan over medium heat. Add garlic and cook until fragrant, about 30 seconds. Add chiles, salt, and pepper. Cook, stirring occasionally, 3 minutes. Add 1 cup of broth and simmer until reduced by about one third, about 10 minutes.
Garlic Olive Oil Pasta
3 tbsp olive oil
2 large cooking onions OR 1 large cooking onion and 1 red onion
3 large cloves garlic
1/2 cup sliced roasted red peppers
1/4 cup sliced sundried tomatoes in oil
paprika to taste
dried red pepper flakes to taste
salt and pepper to taste
Optional Ingredients:
1 Tbs. fresh chopped basil (optional)
fresh grated asiago or parmesan cheese
Makes 4 servings of pasta
Sauce:
Heat 2 tbsp. oil in a medium skillet over low heat.
Chop onions and add to skillet, stirring well to coat. Add optional paprika.
Allow onions to cook over low heat for 20 minutes, to soften and caramelize.
Press or mince garlic and add to pan, stirring well.
Add roasted red pepper slices, sundried tomatoes, spicy red pepper flakes and remaining 1 tbsp. olive oil. Stir gently and allow to heat through.
Pasta:
Cook pasta until al dente. Drain and divide between four shallow bowls.
Top with the olive oil/onion mixture.
Top with fresh basil leaves and fresh grated asiago cheese, if desired, and salt and pepper to taste.
Note: I used double the sundried tomatoes and ½ the roasted red peppers. Also sprinkled granulated garlic on top. I've also added chicken to this recipe on occasion and it's delicious. Rumor has it that a bit of feta cheese on top is a great touch. Play with it and see what you come up with.
Basil Pesto Vegan (I absolutely love this stuff! Try it on pasta, as a pizza base, or as as a sandwich spread. MMMmmmm.)
Ingredients
1 1/2 cups fresh basil
1/3 cup olive oil
1 cup pine nuts (other nuts, such as almonds or walnuts may be substituted)
5 cloves garlic
1/3 cup nutritional yeast
3/4 teaspoon salt
1/2 teaspoon black pepper
Directions
Combine all ingredients in a food processor until nuts are ground. Pesto should still have texture and not be completely smooth. Add more salt and pepper to taste and enjoy! One variation is to add 1/2 cup sun-dried tomatoes.
Cilantro Pesto
Ingredients
2 cups fresh cilantro leaves
1/3 cup extra virgin olive oil (add more as needed)
1/4 cup pine nuts
6 cloves garlic
1 tablespoon lime juice -- juice of 1/2 lime
1 tablespoon salt
Directions
Place all ingredients in a blender and blend until smooth.
Veggie Enchiladas
Ingredients
2 Tbs. of olive, coconut or safflower oil
½ red bell pepper diced
½ green bell pepper, diced
½ yellow or orange bell pepper, diced
½ onion (white or red), diced
2 cloves of garlic, minced
3 cups of enchilada sauce, homemade (*recipe follows)
½ cup of fresh corn, or frozen corn, thawed
½ cup of fresh zucchini chopped
Black olives, sliced
Pepitas
Green Onions, sliced
½ cup black beans (homemade)
½ brown rice (homemade)
1 tsp. sea salt
½ tsp. cumin optional
1 Tbs. cilantro, chopped
corn or flour tortillas (I use homemade spelt tortillas)
vegan jack cheese, shredded
Preheat oven to 400 degrees
Heat oil in 10-12” skillet over medium heat. Add garlic, onion, and zucchini. Cook, stirring occasionally for 2-4 minutes (depending on how tender you like your veggies). Add the bell peppers, reduce the heat to low and cook, stirring occasionally for 2-4 minutes (or more if you like your veggies really tender. Transfer to a large bowl and stir in ½ cup of enchilada sauce, corn, beans, rice, ½ the olives, salt, cumin and cilantro.
Warm the remaining enchilada sauce in saucepan. Work with one tortilla at a time. Dip the tortilla in warm sauce, lightly coating it on each side. Transfer to plate, or the baking pan you will use to cook them. Spoon veggie mixture down the center of the tortilla. Roll tortilla and place seam side down in baking pan. Repeat with remaining tortillas. Line them up in one single layer – don’t stack. Pour leftover sauce on top of enchiladas. Sprinkle some olives, green onions, and pepitas on top. Bake for15-20 minutes. If using vegan cheese, you should add it during the last 2-3 minutes of cooking to melt the cheese. Take them out when the cheese is bubbling and browned. Serve with vegan sour cream (Better than Sour Cream by Tofutti – get the one without any hydrogenated oils) and guacamole or avocado slices.
Red Enchilada Sauce
Ingredients
3 tablespoons chili powder
3 tablespoons flour
1 teaspoon cocoa powder
1/2 teaspoon garlic salt
1 teaspoon oregano
3 cups water
1(8ounce) can tomato sauce
Combine all dry ingredients in a small bowl.
Stirring constantly, slowly add enough of the water to make a thin paste.
Pour into pan and add rest of water.
Cook over medium heat, stirring constantly, until mixture thickens.
Stir in tomato sauce.
Black Bean Burgers (for 2)
Ingredients
¼ onion, diced
½ C cooked black beans
6-7 Tbs. brown rice flour
1 slice of bread crumbled
½ tsp. onion powder
½ tsp. garlic powder
½ tsp. cumin
Salt and pepper to taste
Directions
Sauté onions in very little olive oil 3-5 minutes. Mash the black beans. Add the onions and the rest of the dry ingredients – adding flour 1-2 Tbs. at a time. The mixture will be thick. Form into two patties and fry in a skillet lightly coated with olive oil. Cook over medium heat until browned and firm.
Mediterranean Pilaf
Ingredients:
1 packet of Kashi 7 Whole Grain Pilaf
1 C. pine nuts (or ½ cup to reduce fat content)
2 cloves of garlic, minsed
6 Tbs. extra virgin olive oil
3 Tbs. balsamic vinegar
Zest of one lemon
1 tsp. crushed red pepper
1 tsp. salt
2 bunches fresh basil, coarsely chopped
black pepper to taste
1 medium red bell pepper, diced
1 medium yellow bell pepper, diced
Instructions:
Prepare Kashi Pilaf according to instructions – see below.
In a small skillet, dry toast the pine nuts over medium high heat, stirring continuously until they are golden brown and aromatic. Remove nuts from heat and set aside.
In a small mixing bowl, whisk together the garlic, olive oil, balsamic vinegar, lemon zest, crushed red pepper, salt, basil, and pepper. Set aside.
In a large mixing bowl, combine cooked Kashi Pilaf, pine nuts, bell peppers and sauce mixture. Mix well and serve. Makes about 5 servings.
Kashi Pilaf Cooking Instructions:
Bring 2 cups of water or vegetable broth to a boil on high heat.
Add 1 packet of Kashi Pilaf. Keep covered for softer texture or uncovered for chewier.
Reduce heat to medium, and cook until the water is absorbed (about 25 minutes).
Calories 320; Fat 20g (only 2g are saturated fat); Carbohydrates 32g; Fiber 5g, Protein 7g
Black Beans
½ C. Black Beans
4 C. Water
1 Vegetable Bouillon Cube (Rapunzel Vegan Vegetable Bouillon)
1 Tbs. Crushed or Minced Garlic
1 Whole Onion (white or yellow) diced
1 Jalapeno – seeded and diced
Ground Cumin
Chile Powder
Salt Free, Mexican or Fajita Seasoning Blend
Add all ingredients to boiling water. Bring to boil, reduce heat and simmer adding water as needed. Takes about 1.5-2 hours for beans to be done. Add seasonings to taste in the last 20-30 minutes of simmering.
Biscuits & Gravy (Vegan) Adapted from recipe in Vegetarian Times
Biscuits & Gravy (Vegan)
For and unusually light take on a decadent breakfast favorite, serve this gravy over whole-grain English muffins rather than biscuits. You'll shave an extra 100 calories off your meal, and the crispy texture goes great with gravy.
Ingredients
1 cup brown lentils, rinsed and drained
1/4 cup olive oil
1/2 cup finely chopped onion
1/2 cup diced red bell pepper (or a mix of red, yellow, green, and orange bell peppers)
1/4 cup diced carrot (1 carrot)
2 cloves garlic, minced (2 tsp)
1/4 cup plus 1 tbs whole wheat pastry flour
1 1/2 teaspoons ground black pepper
1 teaspoon smoked paprika
1/2 teaspoon ground yellow mustard seed
1/4 teaspoon red pepper flakes
1/8 teaspoon rubbed crumbled sage
2 1/2 cups oat milk
1/2 cup vegan ranch dressing
8 whole-grain biscuits or 4 English muffins (Ezekiel 4:9 makes a great, healthy muffin)
Directions
Bring lentils and 3 cups water to a boil in 2-quart saucepan. Reduce heat to medium-low; simmer 30 minutes, or until just tender. Drain, and set aside.
Heat oil over medium-high heat in large skillet. Add onion and cook 5 minutes, stirring occasionally. Add bell pepper, carrot, and garlic, and cook 5 to 8 more minutes, or until vegetables are tender but not mushy. Stir in flour, black pepper, paprika, mustard, red pepper flakes, and sage; cook 1 minute, stirring constantly. Gradually add milk, stirring after each addition. Cook 3 to 5 minutes, whisking constantly, until gravy comes to a gentle boil. Remove from heat, and stir in ranch dressing and drained lentils.
Split biscuits or English muffins. Lightly toast English muffins, if using. Place biscuits on plates, and top with gravy.
Banana and Black Bean Empanadas (adapted from Vegetarian Times)
Ingredients
Crust
2 1/2 cups whole-wheat pastry flour
1 1/2 tsp. salt
1/2 tsp. chili powder
4 Tbs. cold margarine (non-hydrogenated) such as Earth Balance Buttery Spread, cut into 1/2-inch cubes
1/2 cup unsweetened applesauce
1 Tbs. white wine vinegar
Filling
1 Tbs. olive oil
1 medium onion, chopped (1 cup)
1 cup cooked black beans
1 clove garlic, minced (1 tsp.)
2 bananas, peeled and diced (1 cup)
1 tsp. ground cumin
1/4 tsp. cayenne pepper
1/4 tsp. ground coriander
2 Tbs. chopped fresh cilantro
1 tsp. red pepper sauce, such as Tabasco, or green sauce
Directions
1. To make Crust: Sift flour, salt, and chili powder in bowl. Mix in margarine with fingers until mixture resembles coarse meal. Whisk together applesauce, vinegar, and 1/3 cup cold water in separate bowl. Stir applesauce mixture into flour mixture until textured dough forms, adding up to 1/4 cup more water, if necessary. Knead on lightly floured surface until dough comes together. Form into ball, wrap in plastic wrap, and chill 1 hour, or overnight.
2. To make Filling, heat oil in large skillet over medium-high heat. Sauté onion 4 to 5 minutes, or until soft and translucent. Add beans and garlic, reduce heat to medium, and cook 3 minutes. Stir in bananas, cumin, cayenne, and coriander, and cook 2 minutes, or until bananas begin to break down and spices are fragrant. Remove from heat, and stir in cilantro and red pepper or green sauce.
3. Preheat oven to 400°F. Divide dough into 12 balls. Coat baking sheet with cooking spray. Roll out each ball to 6-inch round (1/4-inch thick) on lightly floured work surface. Fill with 2 Tbs. Filling, and brush edges of pastry with water. Fold dough circle in half, press to close, and crimp edges with fork to seal. Transfer to prepared baking sheet, and repeat with remaining dough balls and Filling. Chill 10 minutes. Bake empanadas 20 minutes, or until golden brown and crusty. Cool 5 minutes on baking sheet before serving.
Quinoa with Basil Pesto, Broccoli, and Tomatoes (serves 2)
Ingredients
½ cup of quinoa
½ cup basil pesto
Broccoli, chopped
Tomatoes, diced
Vegan Parmesan
Red Pepper Flakes
Directions
Add ½ cup of quinoa (rinsed) to 1 cup of water. Bring to a boil, then reduce flame, cover and simmer for 10-15 minutes or until water is absorbed. Steam broccoli for 30-45 seconds. Once quinoa is done, place in a bowl along with broccoli, tomatoes and pesto. Stir and serve. Top with vegan parmesan or red pepper flakes. Great with a salad and garlic bread.
Vegan Risotto
Ingredients
2 cups veggie stock (I use Rapunzel Vegetable Bouillon)
1 onion, finely chopped
4 cloves garlic, minced
1 cup arborio rice
salt and freshly ground pepper to taste
3/4 cups dry white wine
1 tbs, 4tbs plus 1 tbs olive oil
1 bunch of kale, stems removed, chopped
¼ cup pine nuts
½ cup Sundried tomatoes in oil, chopped
Optional: Fresh basil or parsley, chopped, for sprinkling on top
Other optional ingredients: fresh or rehydrated dried mushrooms, whole cloves of roasted garlic, chopped sautéed spinach and olives, chunks of pre-cooked pumpkin or squash, really any veggie of choice.
Directions
1. Heat stock in saucepan to near-boiling. Remove from heat and let sit.
2. Heat 1 tbsp. olive oil in skillet or deep saucepan over medium heat. Add onion, and garlic. Cook until soft, 10 minutes. Add rice, salt and pepper, cook one minute, or until rice is slightly translucent, stirring constantly. Turn up heat to medium high.
3. In a separate skillet sauté garlic and onions in 1 tbs of olive oil, until tender. At salt and pepper to taste. When onions are tender, add kale, and stir. When kale is wilted, add ¼ cup of pine nuts, sundried tomatoes, and stir. Lower the heat, cover, and simmer for a few more minutes. Then turn off heat and let stand.
4. Add wine to rice and cook until absorbed, stirring constantly. Stir in a pinch of salt.
5. Add one ladle of stock (1/3 to 1/2 cup), cook until absorbed, stirring constantly. After stock is absorbed, add another ladle full. Continue this process until rice is cooked and liquid is absorbed. This should take 15 minutes or so. If the stock is absorbing too quickly, put a lid on your rice and stir often.
6. When all the stock is absorbed, turn off the heat, put on the lid and let it sit for 3 minutes. Then take off the lid and stir in the 3 tbs. of the olive oil. Stir and serve with kale mixture on top or chopped fresh basil or parsley sprinkled.
Stuffed Sweet Potatoes
Ingredients:
2 sweet potatoes (1 per person)
1 Tbs olive oil
1 medium onion, chopped
2 tsp minced garlic
1-2 C. kale, chopped
¾ C. black beans cooked
¼ C. tomatoes diced
¼ C. corn (thawed from frozen or fresh)
½ C. poblano pepper (can substitute jalapeno or bell pepper as well), seeded and chopped
1 tsp cumin (double if using canned black beans)
¼ - ½ tsp. salt
cilantro, chopped
vegan sour cream
avocado
Directions
- Bake sweet potatoes at 425º for one hour, or until tender to the center
- In large heavy skillet, preferably cast-iron, heat olive oil over medium-high heat. Add onions and garlic and cook, stirring often, until softened, about 5 minutes. Add kale and simmer until kale is wilted.
- Add black beans, tomatoes, corn, peppers, cumin and salt and cook over medium heat until everything is heated through – just a few minutes.
- Cut potatoes lengthwise and open. Spoon the bean mixture on top.
- Add toppings as desired – vegan shredded cheese, vegan sour cream, avocado slices, cilantro, and squeeze of lime juice.
Black Bean and Sweet Potato Stew
Ingredients
3 Tbsps. Olive Oil
1 C. chopped Onion
1 Bell Pepper, seeded and chopped
2 Cloves Garlic, finely chopped
1 Tbsp. Chili Powder
1 1/2 C. diced peeled Sweet Potato
1cup of fresh tomatoes, chopped or 1 can Mexican style stewed tomatoes (14-16 oz.)
1 can black beans or 2 cups cooked drained Black Beans, rinsed.
3 Tbsps. chopped cilantro
1/2 tsps. Tabasco or Hot Pepper Sauce
Salt and Pepper to taste (it may not need it)
Directions
1) In a large saucepan heat olive oil. Add the onion, green pepper,
and garlic. Cook over medium heat until the vegetables begin to soften, about 4 minutes.
Stir in the chili powder and cook 1 minute. Add 1 cup water and sweet potato. Cover and cook
until potatoes can be pierced with a sharp knife, about 10 minutes.
2) Add the stewed tomatoes and beans, breaking the tomatoes up into smaller chunks
with the side of the spoon. Simmer the stew uncovered over medium-low heat until
the potato is very tender, about 8 minutes. To thicken the sauce slightly, mash about
a quarter of the beans against the side of the pan.
3) Stir in cilantro and season with Tabasco and salt and pepper (if desired).
Side Dishes
14 or 15 large red potatoes (about 5 pounds)
Salt and pepper
1/2 cup chopped fresh parsley leaves
1/2 cup chopped green onions
3 large cloves garlic, thinly sliced
1 heaping teaspoon salt
1/2 teaspoon dry mustard
1 scant tablespoon sugar
1 tablespoon Worcestershire sauce
1 cup olive oil
1/2 cup tarragon vinegar
Place potatoes in a large pot and cover with water.
Bring to a boil, generously salt the water, and boil
the potatoes until tender, approximately 30 to 40
minutes. Drain and let stand until cool enough to
handle. Peel potatoes, if desired, and cut into 1-inch
chunks. Place cut potatoes in a large bowl. Sprinkle
parsley and green onions over potatoes. Make the sauce
by mixing the rest of the ingredients together in
another bowl; then pour sauce over the potatoes. Stir
well. Let stand all day, or at least for 4 hours,
stirring every hour. Do not refrigerate. Serve at room temperature.
Cut 1 or 2 sweet potatoes (with skin) into strips (not too thin) and place on a baking sheet that has been coated with organic olive oil (or sprayed with organic olive oil spray). Sprinkle the potatoes with Old Bay seasoning and bake at 425 degrees for 20-25 minutes or until done. Experiment with thickness of strips and baking time to fit your taste – crunchy or chewy.
Sweet Potato Wedges with Rosemary
Makes 8 dinner servings, 6 dozen appetizers
Ingredients:
3 1/2 lb. sweet potatoes
3 Tbs. olive oil
1 1/2 tsp. chili powder
1 1/2 tsp. Braggs Aminos
Salt to taste
1 heaping Tbs. chopped fresh rosemary
Directions:
Preheat oven to 450F. Line two shallow roasting pans or rimmed baking sheets with aluminum foil.
Halve potatoes crosswise, then lengthwise, and cut each half into 4 sticks.
Mix oil, chili powder and soy sauce in bowl. Drizzle over potatoes, and toss to coat. Arrange skin side down in one layer in baking pans. Sprinkle with salt.
Roast 12 minutes. Turn slices, and roast until tender, 8 to 12 minutes more. Add salt, if needed. Toss in rosemary.
Mexican Rice (Thanks to Carol Nickerson for this great recipe)
Ingredients
2 Tablespoons olive oil
1/3 cup onion, chopped fairly small
1/3 cup poblano pepper, chopped fairly small
1 garlic clove, minced
1 cup brown rice
¼ cup ground pumpkin seeds (optional)
1/3 cup crushed tomatoes
¾ tsp ground cumin
¾ tsp chili powder
2-3 quick “shakes” of hot sauce, about 1/8 – ¼ tsp (optional)
¾ tsp salt
2 cups veggie broth, water or mock “chicken” broth
Chopped cilantro leaves & chopped green onions (green part only)
Heat olive oil in saucepan over medium to medium-high heat. Add onion & poblano and sauté for about 4 minutes until softening. Add, garlic, rice and ground pumpkin seeds (if using). Continue to sauté approximately 2-3 minutes, stirring often so rice doesn’t burn. Add tomatoes, cumin, chili powder, salt, and hot sauce (if using) and mix well. Continue sauté about 2 minutes. Add veggie broth, water or mock “chicken” broth and salt and bring just to a boil. Reduce heat to low and cover pan. Let cook for 20 minutes or until the water has cooked out. Turn off heat & let pan sit, covered for 5 minutes. Stir with a fork to fluff. Top with cilantro & green onions, if using.
Whole Grain Spanish Rice
1 t olive oil
¼ C chopped onion
¼ C corn
½ t cumin
1 (8 oz) Mexican-style tomato sauce
2 C cooked brown rice
¼ C cilantro
1T lime juice
Heat oil in medium saucepan over medium heat. Add onion, corn, and cumin and sauté 2 minutes. Add tomato sauce, reduce heat to low and simmer 5 minutes. Stir in rice, cilantro and lime juice. Serves 4.
Cornbread Stuffing
Ingredients:
Sweet Cornbread (recipe below),
4 Tbs non-hydrogenated margarine (Earth Balance) or butter
2 Tbs Olive Oil
4 cups chopped onions (2 medium)
4 cups chopped celery (4 large stalks)
1/4 cup chopped fresh parsley
1 Egg beaten or use 1 egg replacer (optional)
1 cup vegetable broth (use as much as 2 cups if you like it wetter)
2 teaspoon thyme, dried
2 teaspoon sage, dried
Salt and pepper to taste
Cool cornbread slightly and cut into 1-inch chunks or break it into small bite-size pieces.
Place cubes on a baking sheet and bake for 30 minutes, or until toasted; stirring every ten minutes.
Remove cornbread cubes from the oven and cool to room temperature.
Melt butter in pan, add olive oil; saute the celery and onion until soft. Stir in the thyme, sage, and parsley. Cool.
Stir the cornbread and cooked onion-celery mixture together. Add egg and mix well - optional. Add the stock or broth and mix lightly but thoroughly. Add salt and pepper to taste. Bake the stuffing in a casserole dish at 350 degrees for about 30 minutes.
Breakfast
Multi-Grain Pancakes
Ingredients
1 Egg Replacer
2/3 Cup Oat Milk
2 T Yogurt, made with coconut milk (optional)
1 Cup of combined flours – buckwheat, oat, barley, rice, spelt
¼ Cup Oats
¼ Cup Flax Meal
1 T Cornstarch
½ T Baking Powder
½ tsp. Baking Soda
2 T (heaping) Cinnamon
1 T Honey
1 T Oil (canola or olive)
Optional – chopped bananas, blueberries, or granola
Directions
Combine egg replacer and ½ C. oat milk
Add yogurt, flours, oats, flax meal, cornstarch, baking powder, baking soda, cinnamon and honey.
Add oil and more oat milk until you reach desired consistency. Stir in any fruit or granola as desired.
Cook them up on a griddle and enjoy.
Banana and Oatmeal Waffles (Vegan)
Ingredients
1 ripe banana, mashed
1 cup water
1 cup oatmilk
1/2 cup uncooked rolled oats
1 cup spelt flour
½ - ¾ cups oat flour
2 tsp. baking powder
1 tsp. vanilla extract
2 Tbsp. canola oil
1/4 tsp. salt
1 tsp. cinnamon
1 tsp. Ener-G egg replacer powder (optional–adds a slight amount of binding and slightly more fluffiness)
Directions
Mix together the mashed banana and liquid. Stir together dry ingredients and mix in wet ingredients. Cook on a waffle iron sprayed generously with oil. My recommendation is to cook the first one roughly a minute longer than you normally cook waffles to avoid sticking, especially if you don’t add the egg replacer powder, and then adjust the time for subsequent waffles if necessary.
Bran Muffins
1 C. Bob;s Red Mill Wheat Bran
1 ½ C. Whole Wheat Flour
1 tsp. Baking Powder
1 tsp. Baking Soda
1 C. Soy Milk
½ C. Molasses or Honey
¾ C. Applesauce
¼ C. Chopped Nuts
½ C. Raisins (optional)
2 Tbs. Oil
2 Eggs beaten
Preheat oven to 400 degrees.
Combine wheat flour, baking powder, and baking soda. Stir in nuts and raisins. In separate bowl blend applesauce, milk, molasses, oil, and eggs. Add to dry ingredients and stir just until moistened. Spoon into greased muffin tin and bake for 15-20 minutes. Makes 12.
Old Fashioned Biscuits
2 c Unbleached White Flour
1 tsp aluminum-free baking powder
1/2 tsp Sea Salt
6 Tbsp cold butter/margarine (I use Soy Garden by Earth Balance)
1 C Soymilk
Directions
Preheat oven to 450° F.
In a medium bowl, mix the flour, baking powder, and salt, and cut in the butter until the mixture is the consistency of coarse cornmeal. Add the soymilk, and stir just until the dough comes free from the sides of the bowl.
Turn the dough onto a floured board, shape into a ball, and gently knead 10 times. Roll dough out 1/2" thick, and cut with a 2" biscuit cutter dipped in flour. Brush the tops of the biscuits lightly with a little soymilk. Place the biscuits on an ungreased baking sheet. Bake until lightly browned, 14 to 16 minutes.
Whole Wheat Biscuits
2 c. whole wheat flour
1/2 tsp. salt
4 tsp. baking powder
3/4 to 1 c. milk (I use soymilk)
2 tbsp. vegetable oil
Stir together all dry ingredients. Add 3/4 cup milk and oil stir until just moistened. Add more milk if necessary. You make muffins or drop biscuits, by adding more milk cook on greased cookie sheet or muffin pan. Cook 400 degrees for 10 to 12 minutes until golden brown.
Sweet Potato Biscuits
1 cup cooked sweet potatoes
1 cup flour
1 Tbsp. baking powder
1/4 tsp. baking soda
1 tsp. salt
4 Tbsp. canola oil
1/4 cup toasted sunflower seeds (optional)
• Mash the sweet potatoes well in a large bowl. Add the dry ingredients and the oil. Mix well. Add the seeds (optional).
• Using your hands, form into 6 biscuits. Bake for 15 to 25 minutes at 375°F.
Makes about 1 dozen
Garlic Naan Bread
Ingredients
.25 oz. Active Dry Yeast
4 Tbs. Evaporated Cane Juice Organic Sugar
1 C Warm Water
1 Beaten Egg
3 Tbs. Soymilk
2 tsp. salt
4 ½ C Flour
2 tsp minced garlic
¼ C Melted Butter
Garlic Salt
Preparation
In a large bowl, dissolve yeast in warm water. Proof until frothy. Stir in sugar, milk, egg, salt, and enough flour to make a soft dough. Knead for 6 to 8 minutes on a lightly floured surface, or until smooth. Place dough in a well oiled bowl, cover with a damp cloth, and set aside to rise. Let it rise until the dough has doubled in volume.
Punch down dough, and knead in garlic. Pinch off small amounts of dough to make 12 to 14 pieces. Roll into balls, and allow to rise again.
While the dough is rising, preheat grill to high.
At grill side, roll one ball of dough out into a thin circle. Lightly oil grill. Place dough on grill, and cook for 2 to 3 minutes, or until puffy and lightly browned. Brush uncooked side with butter, and turn over. Brush cooked side with butter, and cook until done, another 2 to 4 minutes. Remove from grill, and continue cooking until all the naan has been prepared.
You can lightly sprinkle some garlic salt on top for garnish.
Ingredients:
2 cups whole grain flour (Spelt works great)
1 1/2 tsp baking powder
1 tsp salt
3 tsp oil
3/4 cup warm water or
3/4 cup lukewarm milk
Stir together flour and baking powder in a mixing bowl.
Add salt and oil to milk, stir to blend.
Gradually add milk to the flour, working it into a dough. It will be sticky.
Turn dough out onto a surface dusted with flour. Knead vigorously for about 2 minutes. Add flour if dough is still sticky. Return dough to bowl, cover with damp cloth and let rest for
15 minutes (resting the dough is important). You can also form the dough into two balls and then let it rest for 15-20 minutes.
Working one at a time, remove a piece of dough and pat into a 5" circle. With a rolling pin, on a flour dusted surface, roll out from the center until you have a 7 or 8 inch tortilla a little less than 1/4" thick.
Transfer the tortilla to a hot, dry skillet or griddle (cast iron works great).
Let it cook for 30 seconds, turn and cook the other side for about 30 seconds. You want to see a few "golden" spots on the tortilla but you don't want to over cook the tortilla.
Remove the tortilla and place in a napkin-lined basket (or plate) and cover with a kitchen towel. These tortillas can be frozen.
Whole Wheat Bread – Bread Machine
Ingredients:
1 1/4 cups hot water
1/2 cup olive oil
1/2 cup honey
3 cups freshly milled whole wheat flour
1 3/4 cups barley flour
2 tsp salt
1 Tbs SAF yeast
Add the ingredients in the order given. Select settings appropriate for your bread machine.
Spelt Whole Wheat Pizza Dough for Bread Machine
Dough ingredients:
1 cup warm (85 degrees--warm to the touch but not hot) water
1 tbsp. extra-virgin olive oil
2 tsp. honey
1-1/2 cups spelt flour
1-1/2 cups whole wheat flour
1 tsp. sea salt
2 tsp. active dry yeast
Other ingredient:
olive oil spray (for greasing pizza pan)
Directions:
Put all the dough ingredients into the bread maker in the order listed (or reverse if your manual specifies, dry first then liquid ingredients). Choose dough setting. When the cycle is complete (about 1 hour and 20 minutes), turn it . You can remove the dough or leave in the machine until ready to use. Let dough rest 10 minutes before using.
Preheat oven to 450 degrees. Lightly grease 2-12 inch pizza pans or one oblong baking sheet with olive oil spray. Stretch the dough to fit the pans and press it evenly out to all the edges.
Spread the Pizza Sauce and add toppings. Bake for 12-14 minutes until the sauce is bubbling and the dough crust lightly browned.
Sweet Corn Bread
1 1/2 cups whole wheat pastry flour
2/3 cup Rapadura
1/2 cup Yellow Corn Meal
1 tablespoon baking powder
1/2 teaspoon salt
1 1/4 cups oat milk
2 egg replacer (Ener-G)
1/3 cup canola oil
3 tablespoons Earth Balance Buttery Spread – Soy Free, melted
Preheat oven to 350°F. Grease an 8-inch square baking pan.
Combine flour, Rapadura, cornmeal, baking powder and salt in a medium bow. Combine milk, egg replacer, canola oil and margarine in a small bowl; mix well. Add to flour mixture; stir just until blended. Pour into prepared baking pan.
Bake for 35 minutes or until wooden pick inserted in center comes out clean.