Curry Lentil Burgers

    




     I found myself wanting a wrap with a veggie burger the other night and ended up whipping up these burgers.  Simple and minimal are the key here and the base of the burger can be expanded to many other applications.  A lentil loaf or a garden vegetable lentil burger can just as easily be made with the addition of desired ingredients.  I really enjoyed these, made them around a half inch thick and when heated up they were nice and mushy inside...perfect for putting in a wrap.

1C      Lentils, cooked
1/4C  Quinoa, cooked
1oz    Cashews, raw
1oz    Almonds, raw
2T     Coconut aminos (can substitute reduced sodium tamari)
3T     Nutritional yeast
1T     Curry powder
2T     Red pepper flakes

Boil the first 4 ingredients until the lentils are cooked (appx 10min).  Drain and cool with cold water.  Add to a food processer with remaining ingredients and blend until you are able to form into patties.  You may need a tablespoon of water to make it stickier.  Form patties 1/2in thick and place on baking sheet.  Bake for 15-20 min at 350 degrees. ENJOY!

Raw Strawberry Chia Seed Pudding

I made this at work on Thursday and let it set overnight and it was selling like hot cakes on Friday!
Everyone will like this treat because its sweet, nutritious, and easy to make.  I sure you will really like it.  It does have alot of sugar but it is a special treat and the sugar is nutrient dense!
1Qt     Vanilla almond milk, unsweetened
1C      Chia seeds
8oz     Date sugar
1#       Strawberries, trimmed

In a high powered mixer mix the milk, sugar and strawberries.  Mix well and make sure it is sweet enough for your family and friends.  Once its just the way you like it, remove from the mixer and place in a shallow bowl or casserole dish. Stir in the chia seeds well and let set for at least 12 hours.
I garnished this with chopped strawberries.

ENJOY!!

Pan Wilted Beet Greens With Lemon And Garlic

Whipped this up at work a few days ago with some farmers market beets.  The lemon zest and garlic added with the bold taste of the beet greens give this dish all the flavor you could ask for.  Serve with any meal.

1#     Beet greens, cleaned
2T    Garlic, chopped
2T    Lemon zest
1/4C Lemon juice
1t      Braggs amino

   Over high heat in a large saucepan or roaster if available, wait 2 min for the pan to get super hot. (do not use Teflon) Once hot add the garlic and keep stirring for 15 seconds to give a little color.  Add the greens and keep stirring  until the greens start to wilt.  When the greens lose half of there mass(2-3 min) add the remaining ingredients and stir for 30 more seconds.  Remove from heat and serve immediately.  ENJOY!!

Carrot Top Tabbuleh

I go to the local farmers market once a week for work and buy a load of vegetables and fruit.  Today I picked up some white carrots and they had huge, great looking greens on top that had a wonderful flavor.  For some reason I thought of this Middle Eastern delicacy and substituting the parsley with carrot tops and boy I was glad I made that decision. This was A++ and knew I had to share it with all of you.

1C   Bulgar Wheat
2C   Carrot tops, rough chopped
1ea   Red onion, chopped
2ea   Tomato, medium chopped
1/4C Lemon juice
1t      Lemon zest
1T    Braggs aminos or coconut aminos or reduced sodium tamari
1/2t  Black pepper

Cook the bulgar by putting the dry product in boiling water.  Use at least 4 cups water.  Make sure you have plenty of water.  Cook until slightly al' dente  apprx 8-10 min.  Drain and cool.  Once cooled add remaining ingredients and stir it up.  Chill for at least 2 hours and serve.  ENJOY!!

Asian Garlic Green Beans

This dish goes well with anything I have discovered.  You can serve this hot or cold, as a side or mixed into a salad and even as a main dish if you add some seeds and nuts.  Just don't top iced cream with it!

2Lb   Green beans, trimmed
2Lb   Red peppers, roasted
1C    Garlic cloves, roasted
1T    Chili pepper, crushed
6T    Coconut aminos
1t     Sesame seeds

Roast the red peppers over a fire until black.  Remove all skin from the peppers.  The best way I have found for removal of skin is to put them in a bowl of iced water and rub them gently and the skin will fall off.  Steam the green beans and chill.  Take the garlic cloves and put on a sheet tray with parchment paper and roast at 350 degrees for 15 min or until brown and soft.  Remove and chill.  If serving cold, chill all ingredients and mix with remaining ingredients and serve.  If serving hot, do not cool or chill anything from above directions.  Toss with remaining ingredients and serve hot.  This is a winner! enjoy!!

Maque Choux

     I really dig this Louisiana dish and loved tweaking it to be healthier than its traditional sibling. This recipe screams summer served hot or cold.

5ea   Corn, cut off the cob
1ea   Green pepper, diced
5ea   Plum tomato, diced
1ea   White onion, diced
5ea    Medjool Dates
1/2t   Cayenne powder

      In a blender combine the cayenne, dates and 1 cup of water.  Blend until liquid.  Add more water to get a runny consistency.  Set aside.  Heat a saute pan on high heat for 1 min and add diced onions.  Stir constantly until tender.  Add 1/4 cup water and the remaining vegetables.  Water saute for 5 min or until the water is gone stirring constantly.  The vegetables should be almost done.  Add the cayenne date water and saute on medium until the liquid is reduced in half.  Remove from heat.  Serve hot or cold. ENJOY!

Beet and Mango Salad With Spring Onions

This is a really colorful and tasty salad.  I make this at work and it does not last long.  Pretty simple to make and a crowd pleaser!

6     Medium beets, wet roasted
2     Mango, peeled, cubed
10   Spring onion, dry roasted
3     Navel oranges, squeezed
1t    Lemon Zest
2T   Cider Vinegar

     Place the beets in a roasting pan with 1/2 inch of water.  Cover with foil tightly and roast at 350 degrees for 2 hours for small beets and 3 hours for large beets.  When tender to a knife poke pull out and immediately use a kitchen towel in one hand and the beet in another hand and rub the skin off while hot.  It will come right off.  If you cool them you will need a peeler or knife to remove the skins. Allow to cool after peeled, once cooled cut into large dice. 

     Trim the onions and place on a baking sheet with parchment paper.  Dry roast at 350 degrees for 20 to 30 min until browned and tender.  Remove and chill.

     Trim the mangoes into large dice and set aside.  Make a dressing with the orange juice, lemon zest and cider vinegar. 

     In a large bowl, combine all ingredients and toss.  Feel free to add your favorite herbs or spices.  ENJOY!!!

Sorry for no recipes!

Sorry everyone for the lack of recipes. Between a second job and vacation I was on-hold for a bit but I plan on having some new ones coming starting tomorrow.  Sorry for the inconvenience. EAT WELL!

Bryanna's Poppyseed Dressing

I found this to look darned good. Give it a try and tell me what you think.  ENJOY!

In a blender, mix until smooth:

8 ounces medium-firm tofu OR (2/3 of a box) firm or extra-firm SILKEN tofu, crumbled
6 tablespoons date syrup
6 tablespoons almond milk
3 tablespoons cider vinegar (or other preferred vinegar-- not red wine or balsamic vinegar, but light wine vinegars, berry or fruit vinegars are good!)
1- 1 1/2 tablespoons poppy seeds
1 1/2 tablespoons chopped onion
1 1/2 tablespoons wholegrain Dijon mustard, low or no salt

This recipe is from Bryanna Clark Grogan's Kitchen Journal Vegan Feast Kitchen
I Tweaked this recipe to suit a nutritarian diet

Health Slaw

This is a no frills basic health slaw that I made one day at work to fill a spot and my boss said the next day I needed to make it daily because it sold so fast.  Never imagined this one to be a big hit but hey ya never know.  The celery seeds add a distinctive flavor and the dressing gives it a nice punch.  Make this at any get together everyone will dig in and enjoy!

1Lg     Cabbage, cut in 1/4' shreds
1/2 C   Carrots, shredded
3T       Parsley, chopped
1T       Celery seeds
1/2C    Brown rice vinegar
1/2C    White wine vinegar 
4T       Nutritional yeast
1t        Garlic, granulated

In a large bowl, mix the first 4 ingredients and set aside.  In a separate mixing bowl add remaining ingredients and mix well.  Add the liquid mixture to the veggies and really work it in with your hands and squeezing it hard to wilt the cabbage slightly.  Chill for at least 2 hours and serve.

Dr. Fuhrman's Banana Flag Cake

 

This cake won best recipe of the month on Dr. Fuhrmans website in July of 2006.  I tried a similar cake on the Eat Right America Total Immersion in March. It was wonderful!  Suprise your guests this holiday. Hope you all have a wonderful haoliday.

 

 

Ingredients:

2 cups whole wheat pastry flour

1 teaspoon baking soda

1 cup date sugar

1 cup unsweetened applesauce

4 ripe bananas, mashed

1/4 cup water

1 teaspoon vanilla extract

1 cup walnuts, chopped

 

MACADAMIA CREAM

2 2/3 cups raw unsalted macadamia nuts

1 3/4 cups soy milk (add a little more if you'd like a thinner topping)

1 1/3 cups pitted dates-preferably Medjool

TOPPINGS

 

1 cup unsweetened shredded coconut

2 cups Organic Strawberries

1 cup Blueberries

Instructions:
Preheat oven to 350 degrees.

Mix flour and baking soda in a medium bowl.

In a large bowl, beat date sugar and applesauce together. Mash bananas and mix in. Add the water and vanilla and mix thoroughly. Add the flour mixture along with the chopped walnuts and stir to mix.

Spread in a 9" X 13" non-stick baking pan. Bake for 40-45 minutes, or until toothpick inserted into the center comes out clean.

While cake is baking, make the macadamia cream by blending the nuts, soy milk, and dates together in a high-powered blender until smooth and creamy.

When the cake is cool, spread the macadamia cream over the top and sprinkle with coconut. Garnish with blueberries and strawberries to create stars and stripes.

Mini Crustless Tofu Quiches

So, This blog http://blog.fatfreevegan.com just rocks.  SusanV has some great recipes that I have showcased on my blog here.  This recipe is her most 'liked' recipe on her blog.  I started reading it and just had the desire to make these. Her photography is grade A and her stories are great too.  I suggest checking it out.

Mini Crustless Tofu Quiches

Ingredients

• olive oil spray
• 1 teaspoon minced garlic
• 1/2 cup bell pepper
• 1 cup chopped mushrooms
• 1 tablespoon minced fresh chives (or one green onion)
• 1 teaspoon minced fresh rosemary (or 1/2 tsp. dried, crushed)
• black pepper to taste
• 1 12.3-ounce package lite firm silken tofu, drained of water
• 1/4 cup plain soymilk
• 2 tablespoons nutritional yeast
• 1 tablespoon cornstarch (may sub another thickener such as arrowroot or potato starch)
• 1 teaspoon tahini (preferred) or cashew butter
• 1/4 teaspoon onion powder
• 1/4 teaspoon turmeric
• 1/2-3/4 teaspoon salt

Instructions

1. Preheat the oven to 375 F. Spray 12 regular-sized muffin cups well with non-stick spray. (I used silicone cups like these.)
2. Lightly spray a non-stick skillet with olive oil and sauté the garlic, bell peppers, and mushrooms over medium heat until the mushrooms just begin to exude their juices. Stir in the chives, rosemary, and freshly ground black pepper, and remove from the heat.
3. Place the remaining ingredients into a food processor or blender. Process until completely smooth and silky. Add the tofu mixture to the vegetables and stir to combine. Spoon equally into the 12 muffin cups: it will fill regular muffin cups about halfway.
4. Put the muffin pan into the oven and immediately reduce the heat to 350 F. Bake until the tops are golden and a knife inserted into the middle of a quiche comes out clean–about 25-35 minutes depending on your oven and muffin cups (silicone will take longer than metal, so if you’re using a metal pan, check it at 20 minutes). Remove from the oven and allow them to cool for about 10 minutes. Enjoy! They’re light, so plan on making more of these—or serve hearty side dishes—if you’re serving more than 3 people.

Preparation time: 10 minute(s)
Cooking time: 30 minute(s)

Number of servings (yield): 3

Summer Salad with Nectarines

     This is a Salad I like to make and change up with different components.  For this one I used stuff laying around the house.  Most recipes should utilize the ingredients in your fridge and pantry.  Nectarines and peaches are really sweet right now making this a nice fresh salad that can be made in no time.

4C     Baby greens
1ea    Cucumber, diced
2ea    Plum Tomato, diced
2ea    Nectarines, diced
1T     Chia seeds
2T     Cashews, raw chopped
2ea    Oranges, squeezed
2T     White balsamic or cider vinegar

     Toss the first 6 ingredients and add the juice and vinegar.  Toss lightly and serve immediately.  Not a complex recipe but nutrient dense and satisfying.

Asian White Bean Dip

I made this bean dip at work the other day. It is really full flavored and the consistency is great. I snapped this picture after putting it in the case. It was super easy to prepare and can be made in 15 min.

2C    White beans, cooked

1T     Ginger, grated

1t      Garlic, minced

1/4C  Orange juice, fresh squeezed

3T     Brown rice vinegar

2T     Coconut aminos or reduced sodium tamari sauce

1/2C  Cilantro, chopped

3T     Black sesame seeds

1/2C  Scallions, chopped

In the food processor blend all ingredients except the seeds and scallions.  After removing from food processor mix in the seeds and scallions.  Use as a dip for veggies or inside burritos and wraps.  ENJOY!!!

Vegan Creamed Spinach

This recipe is a tweeked out recipe from Whole Foods that I made yesterday in the Greenwich store.

I was asked to come to the Greenwich store for a week to share my Health Starts Here creations.  The staff there was very eager to learn some tricks of the healthy eating revolution and it is great to work with them.

I ended up doing many recipes from this blog!

1/2 cup low-sodium vegetable broth
1 white onion, finely chopped
1 cup unsweetened almond milk 
1/4 cup raw cashews
2 tablespoons nutritional yeast
1 teaspoon onion powder

Pinch of freshly grated nutmeg
Pinch of red pepper flakes
4 cups chopped spinach or other dark, leafy green

Heat broth in a large skillet over medium heat. Add white onion and cook until softened, 5 to 7 minutes. Transfer to a blender or food processor, add soy milk, cashews, nutritional yeast, onion powder, nutmeg and pepper flakes and purée until smooth.

Transfer blended mixture back to skillet and bring to a simmer over medium heat. Stir in spinach and continue simmering, tossing often until spinach is just tender, about 4 minutes

Vegan Chimichurri Burrito

     Made these today at work. These ROCK!!!!  Be sure to allow the collard leafs to soak for at least 48 hours. 

6      Collard green leafs, large unbroken
1C    Lemon Juice
1C   Brown rice vinegar

1C   Green beans, steamed
1/2C Parsley
5ea   Garlic cloves
5T    Nutritional yeast
1T    Chili flakes
1/2T  Cumin
1/2C Cilantro
1/2C Brown rice vinegar

1.5C Quinoa, cooked
1.5C Cabbage


     First off, grab the best collard green leafs that are undamaged and place them in a deep container and add the lemon juice and vinegar.  Allow to soak refridgerated for at least 48 hours.  This will allow them to soften up a bit and completely get rid of the bitter taste.  After 48 hours or so passes and you are ready to prepare the burritos, add the next 8 ingredients in a food processer and blend until smooth.  Add more or less vinegar to keep it just a little loose but not too loose.   Once blended, place the mixture in a bowl and add the quinoa.  Add enough quinoa to make this not too runny but more playable, Thick enough to spread like putty.

Assembly - Pull one collard leaf  out of the liquid. place on cutting board or table inside( dull side) facing up. Using the back of a chefs knife  gently bang the thick stem without hitting the leaf. Hammer it appx 2 inches up to allow it to bend without snapping.  Next take a handfull of the quinoa mixture and place it on the bottom where you just smashed the stem almost all the way vertical to the edge but leave some room on edges and bottom. (appx 1/2in space to the edge)  place a nice mound of cabbage on top of the mixture.

OK, in one motion you will roll from the bottom with your thumbs and once it folds over, tuck the sides in. then continue rolling to the end.  To make it stay closed at the end, just put a dab of quinoa mix across the top to act as glue when it flaps over. Place on the plate with the seam facing down.

After the first one you will get the hang of it.  Its actually quite simple the rolling motion.  All this writing and instruction make it seem hard....but it isnt :)

ENJOY!!!!!!

Five Spice Vegetables and Tofu

     Another at-work creation for the Health Starts Here program, LOVE IT! Basic, simple and very tasty. Be sure to cook the tofu extra long to give them a fried look, feel and taste.

2C      Green Beans, steamed
2C      Mushrooms , steamed
1LB    Extra firm tofu, sliced thin and baked
1Tsb   Five spice powder
1/2 Tsb Cayanne powder
1Tbs   Black sesame seeds
1Tbs   Coconut aminos

     Slice the tofu into thin slices about quarter inch thick and bake them on parchment paper for 20 min at 350 degrees.  When they are fully browned and crispy immediatly pull them off parchment and set aside, Mix the rest of the ingredients together and add the tofu last. Serve hot with brown rice if you like. YUM!

Mac and Cheeze

Leave it to SusanV again to come up with a delicious healthy alternative to traditional macaroni and cheese!  On her blog FatFreeVegan Kitchen she nailed it! I tweeked this a very small ammount to cut even more salt and starch and changed the type of pasta but her message is still there. Enjoy this and check out her quality blog too.


1 pound brown rice or whole grain wheat pasta
Blend together:
1 1/4 cups water
1 cup plain, fat-free soymilk (may use other non-dairy milk)
3/4 cup nutritional yeast
1.5 tablespoons cornstarch or potato starch
1 tablespoon lemon juice
1/2 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon dry mustard
1/2 teaspoon smoked paprika
1/2 teaspoon turmeric
pinch cayenne pepper
2 tablespoons tahini
1 teaspoon mellow white miso
black pepper to taste

Put the pasta on to boil, according to package directions. While it’s cooking, blend all remaining ingredients together in a blender. When the pasta is al dente, drain it, reserving about 1/2 cup of the cooking water, and return the pasta to pan. Add the sauce mixture and cook, stirring, until mixture boils and thickens. Add a little of the pasta water if more moistness is needed.
If the sauce is not as flavorful as you’d like, add a little more mustard and onion powder.

Summer Corn Salad

We make a variation of this salad at work that contains oil and salt. Its pretty darned delicious.  Here I wanted to recreate this keeping it as healthy as possible.  The elimination of oil and salt and the addition of flavored vinegars make this a real fresh tasting sweet treat. I hope you enjoy it!

5ea    Corn, cooked and cut off the cob
1pt    Grape tomatoes, cut in half
3ea    Scallions, thin sliced
1/4C  Kale, chopped fine
3T     Brown rice vinegar
3T     Raspberry vinegar

Toss all ingredients together and chill for at least 1 hour.

Wheatberry Salad with Citrus Beets

This is another recipe for the Health Starts Here (HSH) at work.  This is a great dish that combines the nuttiness of the wheatberries with the tang of the beets and the sweetness of the orange. Great combo's!
This is easy to assemble once all the ingredients are gathered.

2C    Wheatberries, cooked
1/2C  Carrots Shredded
1/2C  Raisins
1C     Beets, cooked and diced
2       Oranges, zested ad juiced
3T     Lemon juice


In a large bowl, combine all ingredients and toss.  For best results allow to refrigerate for at least 1 hour then stir and serve. 

Cucumber Salad Roll Ups

Made these for dinner tonite and was very satisfied. Very simple, very tasty and made with some stuff laying around in the fridge. Try it you will like it!

Cucumber salad:

1    Cucumber, diced
10  Grape tomatoes, chopped
1    Garlic clove minced
2T  Red onion, minced
5T  Raspberry blush vinegar

Remaining components:

2    Large whole wheat pitas
3T  Hummus
20  Snow peas, whole
1T  Grain mustard, no salt added

     Mix the ingredients of the cucumber salad and refridgerate for at least 30 min.  Smear the hummus on the wraps and top with snow peas and mustard.  Scoop the cucumber salad on top and roll up!
Simple and fast.  ENJOY!!!

Bean and Tofu Pita with Spicy Tomato Sauce

    

     Hi everyone! Sorry for no posts in a few days. I was ill and unable to cook much or be too active.  But back to the program!

     This lunch was exceptionally tasty and nutritious. The addition of the homemade hot tomato sauce really kicked it up a notch. Hope you enjoy it.

1Can Pinto beans, unsalted
1/2 Onion, diced
1C Kale, chopped
6oz Extra firm tofu, cubed
2T Nutritional yeast
3oz Tomato sauce, unsalted
1/4 t Cayenne powder
1/2 t Garlic powder
2 Whole wheat Pita

     In a sauce pot cook the first 3 ingredients with 1/4 C water. Cook until the onion is translucent.  Add the  tofu and yeast and continue cooking for 5 minutes adding water if needed.  Remove from heat and set aside. 
In a small bowl add the tomato sauce, cayenne and garlic. Mix and add water to get a runny consistency.  Toast or microwave the pita to soften them.  Cut in half and stuff the vegetable tofu mix inside.  Drizzle the chili sauce on top and enjoy!

Raw Chocolate Pudding

 It may seem odd to have a banana and avocado in the same recipe, but the banana completely hides any taste of the avocado. The avocado is there simply for texture and nutritional value.  ENJOY!!

    1 avocado - peeled, pitted, and cut into chunks

1 banana, peeled and cut into chunks

1 cup unsweetened soy milk

1/4 cup raw cocoa powder

2 tablespoons date syrup

1 teaspoon lemon juice

1/4 cup shredded unsweetened coconut (optional)

Place avocado, banana, soy milk, cocoa powder, date syrup, lemon juice, and coconut into a blender. Cover, and puree until smooth. Divide into small containers, and store in the refrigerator 1 hour until set.

thanks Renee for the edit :)

Chick'n Salad

I got the inspiration for this recipe from aigroc on the VegWeb site.  Tweaked it a bit and YUM!

 1/2 cup raw sunflower seeds, soaked 3 hours and drained
    1/2 cup raw cashews, soaked 3 hours and drained
    1/4 cup raw ground pecans
    2" piece cucumber
    1 tablespoon chopped onion
    1/2 celery stick
    1 teaspoon dill
    1/4 teaspoon curry powder
    1/2 lemon, juiced
    1T Nutritional Yeast
    Ground black pepper, to taste
    1/2 carrot (optional, I use this though)

1) In the bowl of a food processor fitted with a metal blade, pulse together all of the ingredients. It should be a finer texture than regular tofu chicken salad. That helps it to stick together.

This is delish! Add to your fav raw bread! Keep in fridge for a week.

Vegetable Bean Burrito

WOW is all I can say about this burrito recipe. Looks so good and filling.  This won 'Recipe Of The Month June 2006' on Dr Fuhrman's website.  A true winner with many comments on how good it is.  I hope you enjoy it.

 

Ingredients:

2-3 tablespoons water

1 head broccoli florets, chopped

1/2 head cauliflower florets, chopped

2 carrots, chopped

2 medium red bell peppers, seeded and chopped

1 medium zucchini, chopped

1 medium onion, chopped

4 cloves garlic, chopped

1 1/2 tablespoons Dr. Fuhrman's VegiZest or other no salt seasoning

1 teaspoon dried basil

1 teaspoon dried oregano

1 teaspoon dried parsley

1 cup raw cashews

1/2 cup unsweetened soy, hemp or almond milk

1 1/2 cups cooked pinto beans or 1 (15 ounce) can no salt added or low sodium pinto beans, drained and rinsed

6 whole wheat tortillas or large romaine lettuce leaves

no or low sodium salsa

 

 

Instructions:
Place 2 tablespoons water, the broccoli, cauliflower, carrot, bell pepper, zucchini, onion, garlic, VegiZest, basil, oregano, and parsley in a large covered pot. Saute for 15 minutes or until tender, adding more water if needed. In the meantime, place cashews and milk in a food processor or high-powered blender and blend until smooth. Add the cashew mixture and beans to the vegetables and mix thoroughly. Spread the mixture on the tortillas and roll up to form burritos. Serve with salsa.

Fruit and Veggie Smoothie

 

I LOVE fruit smoothies. I LOVE Veggie smoothies. This is the best of both worlds. 

 

1 cup pomegranate juice or fresh apple juice

1/4 cup almond milk, unsweetened

1 cup kale or baby spinach

1 banana

1 pear

1/2 cup frozen strawberries

1/2 cup frozen blueberries

2 tablespoons ground flax seeds or chia seeds

Simple Arugula Wraps

     Ok, as the name implies these are SIMPLE and a great fast lunch or snack.  I used the whole grain wraps from Whole Foods and they have flax seeds in them.  They only have 20mg of sodium as compared to 220+ on most other wraps.  You obviously can customize these any which way you like but I really enjoyed this one recipe and hope you do too.

2C Baby arugula

1   Tomato, diced

1   Carrot, diced

3T Raspberry vinegar

1   Lime, squeezed

1t  Nutritional yeast

2T Hummus

2  Whole wheat wraps

Make a dressing with the vinegar, lime and yeast. Toss the vegetables with the dressing. Spread 1T of hummus on each wrap. Put half of the salad on each wrap and wrap tightly.  This goes great with soup.  ENJOY!!!

Banana-Maple Oatmeal Cookies

This recipe won best of 2010 recipes on SusanV's fantastic blog Fat Free Vegan Kitchen.  I  wanted to share this with my blog due to the overwhelming popularity of these wonderful cookies!  I will be replacing the maple syrup with date syrup to add more nutrients.

Because they contain no fat, these cookies are softer the day they are made and chewier the next day. If you prefer them soft, warm your day-old cookies in the microwave for a few seconds.
1 teaspoon ground chia seeds or 2 tsp. egg replacer powder or 2 tsp. ground flaxseed
2 tablespoons water
1 cup regular or quick oats
1 cup white whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1 teaspoon cinnamon
1/4 cup raisins
1/2 teaspoon vanilla
1/2 cup maple syrup ( I personally will use date syrup)
1 banana, mashed
1/2 teaspoon lemon juice
Preheat the oven to 375.
In a small mixing bowl, combine the chia seeds (or egg replacer or flaxseed) with the water and set aside until thickened (no waiting is necessary if packaged egg replacer is used.)
Mix the oats, flour, baking soda, baking powder, salt, and cinnamon in a medium mixing bowl. Add the raisins.
Add the maple syrup, vanilla, mashed banana, and lemon juice to the chia/flax/egg replacer mixture and combine well. Pour into the dry mixture and stir well but don’t overmix.
Drop by heaping tablespoons onto a baking sheet lined with a silicon mat or parchment paper. Flatten each cookie slightly with a fork. Bake for 8-12 minutes or until bottoms and sides are lightly brown. Cool for a few minutes on a wire rack before serving.

Casinera's Healthy Caeser Salad Dressing

   
 Casinera is a trusted member and contributor on drfuhrman.com forums.  Her legacy on there is this dressing. It is very well received and distributed amongst us members and has been blogged by others.  My family has made this with success and here it is for you!

4 cloves garlic, roasted *

2/3 cup unsweetened soy, almond or hemp milk

1/3 cup raw cashew butter or 2/3 cup raw cashews

1.5 tablespoons nutritional yeast

1 tablespoon plus 1 teaspoon fresh lemon juice

2 teaspoons Dijon mustard

black pepper, to taste

Instructions:
Preheat the oven to 350 degrees. Break the garlic cloves apart, leaving on the papery skins. Roast for about 25 minutes or until soft.

When cool, remove the skins and blend with the remaining ingredients in a food processor or high powered blender until creamy and smooth.

May be used for a veggie dip or pour over 2 chopped heads (12 cups) of romaine for a Caesar Salad for two.

Thanks Casinera!

Nutty Unfried Rice

   
 This is a HUGE seller at work.  I created this in February and I personally love it. It can be enhanced with more vegetables or cilantro if you like or mixed with wheatberries to reduce the ammount of brown rice.  It is a simple dish to put together.

2C   Brown rice, cooked
2oz  Pecans, toasted
2oz  Cashews, toasted
2oz  Almonds, toasted
1oz  Coconut aminos
2T   Black sesame seeds
1/2C Scallions sliced thin


    
    While the rice is hot, add all ingredients and mix well by hand.  Serve immediatly ENJOY!!!

Baked Beans

Not your usual baked beans!

An easy dish for a BBQ, camping, or a potluck is baked beans.  However, most recipes call for molasses or other sugars and tons of salt.  Here's an easy, very healthy alternative I first heard about in the discussion forums of Dr. Joel Fuhrman's website.  It was created by a member there, Barb (who also writes a great blog about healthy eating ).

This is one of those accidental inventions. I was saving time by preparing my beans the night before and then cooking the next morning. And when they were done, they looked and tasted like baked beans! with no added sugar!

Ingredients:

Juice from 5 lbs of carrots

1-3 cups water

1 lb (16 oz, 453 g) white or yellow beans

1 medium onion

2 parsnips (optional)

The night before: Rinse the beans. Juice the carrots and add to the beans. Add water to cover with an inch or two on top. Chop the onion and add. Peel and chop the parsnips and add. Let them soak overnight in the fridge. Next morning: put on the stove and cook for 2-4 hours, to desired tenderness. You'll probably need to add 1-2 cups water. The carrot juice makes them look orange, just like baked beans

Tortilla Soup With Pinto Beans

     Well its Cinco de Mayo and This recipe is a big hit. I make this at work this time of year and it gets many compliments. I got this recipe from the Fat Free Vegan Kitchen blog done by SusanV last year.  Her blog is intense, delicious and has some great photography. Check it out in my favorite blogs section on the right.  Give this a go this holiday and you will not be disappointed.

3 large dried New Mexico chiles (or pasilla or ancho chiles)
1 15-ounce cans diced tomatoes, preferably fire-roasted
1 medium onion, chopped
3 cloves garlic, peeled
1/2 teaspoon Mexican oregano (optional)
1/4 teaspoon chipotle chili powder (or to taste)
4 cups vegetable broth or no-chicken broth low salt
4 cups water
3 cups pinto beans, cooked
6 corn tortillas
1 large lime, cut into 6 wedges
1 ripe large avocado, cut into 1/4-inch cubes
4 cups chopped spinach, chard, or kale leaves (packed)
Toast the chiles. If you have a gas stove, you can hold them with tongs over the flame one at a time for a few seconds until fragrant. But if like me you use an electric stove, put them in a dry skillet over medium heat and press them flat for a few seconds on each side.
When the chilies are cool enough to handle, stem and seed them, tear them into pieces, and put them in a blender along with tomatoes and their juice.
Heat a large saucepan over medium heat. Spray lightly with olive oil (optional) and add onion and garlic and cook, stirring frequently, until beginning to brown, 4 to 6 minutes. Pour it all into the blender along with the chipotle powder and process until smooth.
Return the pot to medium heat. When hot, add the puree and stir nearly constantly until thickened to the consistency of tomato paste, about 6 minutes. (Careful–watch for hot, bubbling “eruptions”!) Add broth, water, oregano (if using), and drained pinto beans. Bring to a boil, then adjust heat to maintain a simmer. Simmer for 30 minutes.
While the soup is cooking, prepare the tortillas. Preheat oven to 375F. Cut each tortilla in half (can be done in a stack if you have a sharp knife). Then cut each half into 1/4-inch wide strips. Place the strips in a single layer on a baking sheet and sprinkle with salt, if desired. Bake for about 15 minutes, stirring every 5 minutes, until golden brown. Remove from oven and allow to cool uncovered until soup is ready.
Add spinach (or chard or kale) to the soup and season with salt to taste, depending on the saltiness of the broth. Cook, stirring, until the greens are wilted, about 2 minutes for spinach, longer for chard or kale.
Ladle the soup into 6 soup bowls. Divide avocado and tortilla chips among the bowls.

 Serve warm, with lime wedges.

Fragrant Spring Ratatouille

    Made this at work today.  Customer requested a healthy, no oil, no salt alternative to the classic ratatouille.  This showcased the fresh herbs and garlic as a flavoring to make up for the lack of salt.  The  fresh tarragon gives this a true fragrant smell and flavor that makes you think 'spring!'  I really liked this dish and ended up making around 25 pounds of it. I will scale it down a bit for you.


2ea    Zucchini, large dice
2ea    Yellow squash, large dice
1ea    Onion, large dice
1ea    Lg Egglplant, large dice
12ea  Plum tomatoes, large dice
12ea  Cloves garlic, minced
1/2C  Fresh basil, rough chopped
1/2C  Fresh rosemary, rough chopped
3/4C  Fresh tarragon, rough chopped
3C     Water


     First, get all the chopped tomatoes, water and garlic in an extra large soup pot that will eventually fit everything. Bring to a boil,after boiling and stirring for 5 min. reduce heat to a simmer.  In the oven bake all diced vegetables for 25 min on 350 degrees.  Try to use parchment paper or just use a spatula to scrape them off when done cooking.  Add cooked vegetables to the pot with tomato and garlic.  Bring the whole pot to a boil again constantly stirring. Add the rosemary. Cook for 15 more min. and turn off the heat.  Add the remaining herbs and stir in. Let sit for 20 min to allow herbs to wilt and flavor the stew.  Serve or chill. ENJOY!!

Carrot Pineapple Salad

This is a winner I took again from Dr. Fuhrmans member center recipes.  Very nice salad!! Very refreshing.

Carrot Pineapple Salad

Ingredients:

4 cups grated carrots

1 1/2 cups crushed pineapple, in own juice

3/4 cup currants

1/2 cup chopped pecans, reserving 1/4 cup

1/4 cup unsweetened shredded coconut, reserving 2 tablespoons

1/4 teaspoon cinnamon

1/4 cup Goji berries (optional)

1 teaspoon date sugar (optional)

Instructions:
Combine all ingredients. Sprinkle with reserved pecans and coconut.

Dr. Fuhrman's Famous Anti-Cancer Soup

This is one of the tastiest soups I have ever made. I make this at my work and its a quick seller! I have been following Dr. Fuhrman for 9 months now and this is by far the healthiest and delicious soup in his recipe section.  Hope you enjoy this!!!

Dr. Fuhrman's Famous Anti-Cancer Soup

www.DrFuhrman.com

Serves: 10

Preparation Time: 20 minutes

Ingredients:

1 cup dried split peas and/or beans

4 cups water

6-10 medium zucchini

5 pounds carrots, juiced (5-6 cups juice; see note)*

2 bunches celery, juiced (2 cups juice; see note)*

2 tablespoons Dr. Fuhrman's VegiZest or Mrs. Dash no-salt seasoning

4 medium onions, chopped

3 leek stalks, coarsely chopped

2 bunches kale, collard greens or other greens, tough stems and center ribs removed and leaves chopped

1 cup raw cashews

2 1/2 cups fresh mushrooms (shiitake, cremini and/or white), chopped

Instructions:
Place the beans and water in a very large pot over low heat. Bring to a boil, reduce heat and simmer. Add the zucchini whole to the pot. Add the carrot juice, celery juice and VegiZest.

Put the onions, leeks and kale in a blender and blend with a little bit of the soup liquid. Pour this mixture into the soup pot.

Remove the softened zucchini with tongs and blend them in the blender with the cashews until creamy. Pour this mixture back into the soup pot. Add the mushrooms and continue to simmer the beans until soft, about 2 hours total cooking time.

* Freshly juiced organic carrots and celery will maximize the flavor of this soup.

Chef AJ's Black Bean Brownies

     I made these after watching the Chef AJ YouTube videos.  I LOVED them.  Word of advise is to cook them extra long, super crispy.  One user on Dr. Fuhrman's website suggested that what he does is when the cooking is done to flip the entire thing over and cook the other side crispy too.  The crispier the better which gave me the idea that this would make a great cookie too.  ENJOY!!!

1 15oz can black beans (drained and rinsed)
1.5 cups date syrup
1/2 cup cocoa powder
1 tsp baking powder
.5 tsp baking soda
1 TBSP Vanilla Extract
3/4 cup flour (I used SPELT)
1/2 cup choc chips (optional)
1/2 cup chopped nuts (optional)

     Using a food processor - blend beans and date syrup until smooth
add remaining dry ingredients
pour into 8 x 8 pan
sprinkle with choc chips or nuts (optional)

Bake in 350 degree preheated oven for about 30-35 minutes or until toothpick comes out clean

Serving Size: makes and 8x8 pan

Number of Servings: 8

Asian Sesame Tofu

    
     This dish I created at Whole Foods for our Health Starts Here program featuring dishes with no oil and little to no salt.  I find that when you bake tofu extra long it takes on the characteristics of fried tofu.  This dish is a MUCH healthier version of the classic fried and over soy sauced one you see many places.  Its simplicity is the absolute best part besides the taste. I hope you enjoy this.  We cannot keep this in stock when it is prepared.

1# Extra firm tofu, cut any way you like
1   Red pepper, Julienne cut
2   Scallions, cut on bias
2T Coconut aminos or Braggs aminos( Braggs has a little more sodium)
1-2 T Black sesame seeds

     Bake the tofu with no oil on parchment paper at 350 for 20 min.  It will look as if they are going to explode.  If they dont puff up and look like an imminent explosion, let them go until they are puffed and ready to pop.  Remove from the oven and carefully turn each piece over to avoid sticking as they sit.  Cut the pepper and scallion. Mix all ingredients in a bowl while tofu is still hot / warm.  Toss to coat all pieces and veggies with aminos and seeds.  Serve warm or cold.  ENJOY!!!
 

Mustard Garlic Veggie Matzoh Flatbread

     Passover is just about over but wanted to add this tasty dinner I had the other day.  After cooking the mixture and placing it on the matzoh let it sit for 5 min and it will soften the matzoh up enough that it will not crumble when bitten into.  The mustard flavor and fresh garlic combined with the nutty flavor of the yeast make this a easy eat anytime of the year meal.

1C   Kale, thin slice
1C   Cabbage, shredded
3T   Garlic, thin slice
3T   Mustard (no salt added, any type)
4T   Nutritional yeast
4T   Water
1/4C Sunflower seeds, raw unsalted
2T   Chia seeds
Matzoh or any flatbread, bread, roll ect...

   Add first 3 ingredients into a DRY VERY HOT pan.  Add the water.  Cook 5-8 min until somewhat tender.  Add the mustard, yeast and sunflower seeds. Toss until all is incorperated and hot.  Spoon mixture over matzoh and ENJOY!!

Kale Date Pudding

     OK OK I know this sounds and looks absolutely terrible! But eating healthy knows no boundaries.  This is a delicious, healthy dessert that will astound anyone who eats it. Do not be afraid. Your curiosity will be rewarded. Feel free to top with a cashew creme (recipe coming soon)

1C     Kale, chopped
1C     Dates, chopped
1ea    Banana
2.5C  Soy milk, unsweetened( almond or hemp milk can be substituted )
5T      Chia seeds

     In a food processer add the dates and process for 30 seconds  Add the kale and process for another 30 seconds.  Place the mixture in a blender with the remaining ingredients and blend for 2-3 min.  Refridgerate at least 3 hours to set.
     For a nice sweet chunky texture add some more chopped dates after its blended and before you refrigerate it.   -----> ENJOY!!!

Kale salad #1

    

I eat a lot of kale, I love it. I find slicing it very thin makes it an easy to eat flavorful salad green.  This is one of many variations of kale salad I make regularly.  This version is probably my favorite.  It is simple, nutritious and it stores well for eating the next day if needed.

3C  Kale, sliced thin
2C  Vegetables, raw and assorted (anything you have works well)
2T  Sunflower seeds, raw unsalted
2T  Almonds,  raw unsalted
3T  Nutritional yeast
1T  Chia seeds
3T  Garlic Spinach Hummus
2T  Lemon juice


     Combine the first four ingredients in a large bowl and mix well by hand.  Add remaining ingredients in a separate bowl and mix with a fork until dressing is mixed well.  Pour the dressing over the salad mix and work with hands until all is coated well( I use gloves to really work it in)  ENJOY!!!

Nutritarian Fried Rice

     I mostly use alot of the same ingredients as a base to my cooking.  For example MANY of my dishes will contain coconut aminos, nutritional yeast, chia seeds ect... This dish is very similar to the Moo Shu Vegetables I posted on April 17th.  I rate this in my top 5 dishes to eat, very tasty and satisfying. 


1C    Cabbage, shredded
1/2C Corn
1/2C Carrots, shredded
1/2C Kale, shredded
1C    Brown rice, cooked
2T    Coconut aminos
2T    Nutritional yeast

Garnish
1      Scallion chopped


    Put the first four ingredients in a VERY HOT DRY pan.  Toss around for 5-8 min or until softened.  Add 1/4C of water and the remaining ingredients. (Reserve the scallion for garnish on top) Continue cooking the mixture for another 5 min on high heat. Remove when liquids are gone.  Top with scallions and sesame seeds if you like.  I Love this dish! I hope you do too.  ENJOY!!

After School Snack

  
 One struggle anyone who has kids face is what to give them after school when they want a sugary snack.  I found a middle ground with my son incorperating fresh vegetables, sweet dried fruit and raw nuts.  The only way he would eat this is if it was veggies I already knew he liked and same with the fruits and nuts. In the middle I put some no-oil dressings available at Whole Foods that are somewhat sweet and still healthy alternative to traditional ranch dressing. You can play around with ideas and even ask your kids what they want on the plate.  It will suprise you what they say!  ENJOY!!!

Baked Chocolate Apple Cobbler

     I made this around a month ago here at home for dessert and it was a hit.  My wife and I split it. I recommend eating this right out of the oven or in our case the toaster oven.  This dish is SUPER SIMPLE as you will see. It has 4 ingredients. YES, FOUR INGREDIENTS!!!  You can always add a touch of cinnamon or nuts to this to liven it up even more.


3 ea   Apples, peeled cored and sliced thin( we use Gala's)
1/4C  Oats, raw (We use 5 min oats for this)
1/4C  Date sugar
1/4C  Raw Cacao powder


     Mix apples and 1 Tbs of date sugar together and put on bottom of bake pan or casserole dish.  Sprinkle oats over the apple mixture.  In a seperate bowl mix cacao and remaining date sugar together and add 3T of cold water to make somewhat thick and somewhat runny.  It may take a few more Tb of water to do the trick.  Pour that over the apple-oat mixture and cover dish with tin foil.  Bake at 350 degree oven or toaster oven for 20-30 min or until you stick a knife into apples and they are soft, not firm.  You can add cinnamon to the oats or apples, or  nuts, lots of room to play.  ENJOY!!

Super Arugula Salad

     This salad has become one of my go-to recipes lately.  This was dinner tonite and Knew it had to be blogged a.s.a.p.  If you like the peppery flavor of fresh baby arugula then this is for you too!

3C    Baby arugula
1/2C Green cabbage, shredded
1/2    Red pepper, diced
1       Carrot, diced
1T     Nutty citrus UN-soy dressing ( see recipe from 4.19.11)
1T     Classic Hummus
1T     Nutritional yeast
1T     Chia seeds
3T     Sunflower seeds, raw unsalted

     In a LARGE bowl, combine all ingredients and mix well.  I use rubber gloves when I mix all of my salads so that I can work it all in as well as I can.  Divide on 2 plates and top with more chia seeds and more yeast.  Its a great easy way to get maximum nutrients in a tasty package.  ENJOY!!

Garlic Kale Matzoh Balls

    
My idea here was to try to make a 'better for you' version of the generic matzoh balls.  I bought some whole grain matzoh meal and got playing around.  What I got when finished was definitely worth posting here.  I used garbanzo beans, baking powder and matzoh meal as the base in these bad boys.  These can also be used as UN-meatballs as they really held form and had a great texture.   I hope you enjoy them.

1C    Whole grain matzoh meal (I used Manischewitz)
1/2 t  Baking powder
1/8C Garbanzo beans pureed thick, unsalted
1 t     Garlic, minced
1/2C Kale, wilted in hot water
1/2 t  Onion powder
1/2 t  Oregano
1T     Water, if needed

     Chop the kale very fine.  In a bowl, mix by hand everything except the water.  Work with your hands to try to form entire bowl into 1 1/2 inch balls.  Use water if too dry.  In a pot, bring 2QT water to a boil.  Drop balls in one at a time. Boil for 3 min on high then reduce to a simmer for 5 more min.  Remove balls one at a time and place on a plate and refridgerate immediatly. Allow to cool completly to set firm.  To make sure your beans are kosher for passover be sure to smash them any way you can( food processor, blender, hammer) while raw and then boil for 18 min no more.  ENJOY!!!

Nutty Citrus UN-Soy Dressing

     I have had several requests to share some of my salad dressing recipes that I use on my salads. I do not have a picture to accompany this recipe.  I will try to get pics of the others as I post them. 
This first dressing is a play on a soy nut orange dressing. Coconut Secret brand Coconut aminos is  great tasting and much healthier for you than soy sauce and even low salt or reduced sodium tamari's.  Did I mention its really tasty too?

Nutty Citrus UN-Soy Dressing



2 Oz Coconut Secret brand Coconut aminos
2 Large oranges, squeezed or juiced
2T Almond butter, raw, unsalted



Mix it all together by fork or mixer.  I use a fork personally and the almond butter does not mix well at first.  It takes about 30 seconds for it to fully incorperate and get creamy. This is really good over thinly sliced kale or any vegetable salad.  ENJOY!

White Bean and Mango Burritos

  

     This burrito I created  last week at work and we could not keep them in stock! They flew as fast as I put them out.  Its a real nice and healthy play on the traditional pork mango quesadilla. I love this heated piping hot, but others liked it cold...go figure.


2C White beans, cooked, unsalted
1C Mango, large dice
1C Cilantro
1Tb Red chili flakes
1ts Cayanne powder
1T Nutritional yeast
1Tb Cumin
1ts Garlic powder
4-6 Large whole wheat tortillas( as healthy as you can get them)


     Combine all ingredients except the tortillas in a large bowl, mix by hand until incorperated.  Seperate 1/4 of the mixture and run in food processor for 30 seconds.  Add processed mixture to the bowl again and mix by hand.  This will give the mixture a more solid feel and pieces of beans will not be falling out when you bite or cut it.  Finally soften the tortillas by putting over an open flame on you're stove, over a grill or in the microwave for a few seconds.  This will make them easier to roll and move without cracking.  Place a at least a half cup at the bottom of the tortilla, roll over forward 1 turn, fold sides in and then continue to roll to the end. Place on sheet tray and bake for 10-15 min at 325 degrees.  ENJOY!!