Three Bean Salad
INGREDIENTS: Mix together beans, peppers, onion, corn, avocado, and cilantro with dressing. Serve immediately or chill in refrigerator to serve cold.
1 can (15 ounces) black beans
1 can (15 ounces) kidney beans
1 can (15 ounces) white or cannellini beans
1 bell pepper, chopped
1 onion, chopped
1.5 cups (about 2 ears) corn (use frozen if not in season)
1 avocado, peeled and diced
1 cup cilantro, chopped
DRESSING: Blend or whisk together olive oil, lime juice, garlic, cumin, pepper, salt, and chili powder.
½ cup olive oil
Juice of 2 limes
1 garlic clove, minced
1 teaspoon cumin
½ teaspoon black pepper
¼ teaspoon salt
¼ teaspoon chili powder
1 small bunch of kale
Juice of 1 lemon
½ red onion, diced
1-1/2 cups frozen sweet white corn, thawed
1-1/2 cups cooked black beans (or 1 16-oz can, drained and rinsed well)
½ cup salsa
1 Tbs pumpkin seeds, raw and unsalted
Wash kale, remove stems, and tear leaves into small, bite-sized pieces; place into a medium bowl. Add juice from ½ lemon, and massage the kale for 1-2 minutes until leaves soften and become limp and color is bright green. Add red onion, black beans, corn, salsa, and pumpkin seeds to the massaged kale, and drizzle juice from the other half of the lemon over the salad.
2 tablespoons vegetable oil
2 cloves garlic, minced
2 bunches mustard greens, stemmed and chopped
Kosher salt and freshly ground black pepper
1/4 cup veg stock
1 tablespoon stone-ground mustard
Directions: In a large pan on medium heat add oil and garlic. Saute until garlic is softened and fragrant and has infused the oil. Add the mustard greens. Season the greens with salt, and pepper, and saute while tossing to wilt. Once wilted add the stock and stir. Raise heat to a simmer, then lower and cook for about 5 minutes more. Stir in the ground mustard.
Oil Free House Dressing
1/2 C water
1/4 C tahini
6 T fresh lemon or lime juice
1/4 C tamari
1/4 C Dijon mustard
1/2 C nutritional yeast flakes
1 T date or maple syrup
Blend all ingredients in a blender.
5 large purple onions
1 c. olive oil
1 (16 oz) bag yellow split peas
2 t. tumeric
Fresh minced garlic to taste
Salt to taste
In large, heavy pot, cover peas with 3” water. Bring to a boil. Reduce heat to medium low and cook till tender, about 30-45 minutes.
Meanwhile, puree the onions in a food processor or blender. Cook the puree in heavy pot until they're tender and just turning brown (note: they will be dry).
Add the olive oil, tumeric and salt, stirring to combine.
Add the cooked split peas (water included) to the onion mixture, reduce the heat to a simmer and cook until the consistency is similar to pea soup.
Stir in garlic and serve with injera
Roasted Cauliflower Curry
1 medium cauliflower, cut in bite sized florets
2 tbsp olive oil
1 lemon, juiced
1 red onion, thinly sliced
1 cup tomato puree
2 garlic cloves
½ tsp cumin, ½ tsp dried coriander seeds (or 1/4 tsp coriander powder)
½ tsp red pepper flakes
½ tsp curry powder, salt & pepper to taste
½ inch ginger, peeled and grated
fresh coriander for garnishing (optional)
Preheat oven at 350°F
Toss the cauliflower florets with salt, black pepper, lemon juice and half of olive oil. Place the florets on a baking tray and of it goes into the oven.
After 10 minutes take out the sheet and turn over the florets so they won’t burn (Important!). Then roast for another 10 minutes.
In the meanwhile, heat oil in a saucepan and add onion. Saute for 2 to 3 minutes until translucent. Add finely chopped garlic, cumin, coriander seeds and red pepper flakes to the onion along with the curry powder and again saute for 30 seconds until aromatic. Finally add tomato purée (or tinned or fresh tomatoes), season with salt, cover the lid and simmer for about 5 to 6 minutes. If using fresh tomatoes then mash with a wooden spatula when tender. Take out the roasted cauliflower from the oven and add it to the sauce mixture in the pan. You might want to a couple of dashes of water as well. Cook on low heat for about 10 minutes then finally add some grated ginger and fresh coriander.
Liquid from 2 cans garbanzo beans
1/2 tsp. cream of tartar
2 tsp. vanilla extract
1 cup white sugar (finely ground is best)
Combine all the ingredients in a large mixing bowl.
Blend with a stand or hand mixer on high speed for 12 to 15 minutes, or until stiff peaks form. Enjoy immediately with your favorite treat, or refrigerate for up to one week.
1 large head cauliflower
1 tsp. ground cumin, 5 tbsp. canola oil, 1/4 c. loosely packed cilantro, finely chopped, 1/4 c. loosely packed fresh parsley leaves, finely chopped, 3 tbsp. red wine vinegar, 1 small clove garlic, crushed with press, 1 jalapeño chille, seeded and finely chopped
Trim leaves and any excess stem from cauliflower. Stand cauliflower on stem end and slice off about ¼ inch. Cut 2 slices from center of cauliflower (each about 1 inch thick); reserve rounded wedges for another use.
Combine cumin and 1 tbsp. canola oil. Brush all over cauliflower slices.
Sprinkle with ¼ tsp. salt.
In 12-inch oven-safe skillet, heat 2 tbsp. oil on medium-high until hot.
Add cauliflower; cook 3 minutes. Turn slices over.
Place skillet in 425°F oven; roast 15 to 20 minutes or until stem is tender when pierced with tip of paring knife.
Meanwhile, stir together cilantro, parsley, vinegar, garlic, jalapeño, remaining 2 tbsp. oil, and ⅛ tsp. salt.
Spoon herb sauce onto finished "steaks."
Pate Brisee, merci beaucoup mon amie Annie Dussaux
pastry shell - use recipe below from B. Wierdak
1 jar apple sauce with added cinnamon. Spread on pastry and cover with apple slices cut in arc shape and arrange around top, overlapping. Sprinkle with sugar and bake at 350 for 1 hour,.
Pie Crust thanks by Betty Wierdak
1 1/2 cups flour
1/2 t salt
1/2 cup shortening
4-5 T cold water
Cut half of shortening in flour using a fork. Add remaining shortening and cut. Add salt and water. Roll in ball then roll out between parchment paper.
Holiday Menu thanks to Brenda Davis, RD (Makes about 12 servings.)
Part 1: Tofu
4-5 pounds medium firm tofu, 3 Tbsp chicken-style seasoning (or tamari), ¼ cup nutritional yeast (optional), 1 tsp sage or savory, 1 tsp thyme, 1 tsp crushed rosemary, Mash tofu in a large bowl. Stir in seasonings. Line a large colander with a single layer of cheesecloth. Transfer tofu mixture to colander. Press tofu to flatten up to the edges of the colander, keeping the depth of tofu about the same on the bottom and sides of the colander.Fold edges of cheesecloth over the tofu so it is completely covered by cheesecloth. Place a bowl that fits well on top of the tofu and weigh it down with a heavy object (cans work well). Let tofu stand in the refrigerator for at least 3 hours or overnight.
Part 2: Stuffing
Option #1: Traditional Bread Stuffing
1 loaf whole wheat bread, toasted to make coarse bread crumbs, 2 Tbsp non-hydrogenated margarine (e.g. Earth Balance) or olive oil, 5 ribs celery, chopped, 2 onions, chopped, 2 cups fresh mushrooms, chopped, 1 cup parsley, chopped, 2 large potatoes, cut into 2 or 3 pieces ½ cup pecans or walnuts, chopped (optional), 4 Tbsp fresh herbs (sage, rosemary and thyme)
2 Tbsp poultry seasoning plus 1 tsp each of sage and thyme, 2 large cloves garlic, minced (optional), 1 tsp salt, Pepper to taste, In a medium sized pot, boil the potatoes. Drain and mash. In a large skillet melt margarine or heat oil. Add onions, celery, mushrooms and garlic (if using). Sauté until tender. Put bread crumbs in a large bowl. Stir in onion mixture and mashed potatoes. Add parsley, nuts and seasonings and mix well.
Option #2: Wild Rice Stuffing
1 cup wild rice, 1 cup brown rice, 4 cups vegetable broth, 2 Tbsp non-hydrogenated margarine or olive oil, 1 large onion, chopped, 2 cups mushrooms, chopped, 4 ribs celery, chopped, 1 large red pepper, chopped, 1 cup parsley, chopped, 2 large cloves garlic, minced, 1 Tbsp minced ginger, 3 Tbsp fresh herbs (sage, rosemary and thyme), minced
1 tsp each sage, rosemary thyme and savory, ¼ cup tamari, Wash rice in a sieve. Heat vegetable broth in a large saucepan. When boiling, add rice. Cover and cook about 50 minutes or until all water is absorbed. Meanwhile, in a large, nonstick skillet sauté onions, celery, mushrooms, peppers and garlic in margarine or oil until tender. When rice is done, transfer it to a large bowl. Combine rice with vegetables. Add parsley, seasonings and tamari.
Option #3: Cornbread Stuffing
2 T olive oil or non-hydrogenated margarine, 1 large onion, chopped, 1 cup mushrooms, chopped, 4 ribs celery, chopped, 2 large cloves garlic, minced, ½ cup parsley, chopped, 4 Tbsp fresh herbs (sage, rosemary, thyme, savory, marjoram)
1 tsp each sage, rosemary, thyme and marjoram, ¼ cup tamari, Pepper to taste. 1 recipe cornbread, cut into ½ inch cubes (see separate recipe). Heat oil or margarine in a large, non-stick skillet. Add onions, celery and mushrooms. Cook until tender. In a large bowl, combine cornbread, vegetables, tamari, seasonings and parsley. Toss well.
Part 3: Basting Liquid
¼ cup toasted sesame oil, ¼ cup tamari, Black and white sesame seeds (optional), Assembly of the Tofu Unturkey, Unwrap cheesecloth from the inside of the tofu. Pack tofu with stuffing of your choice. Select a large round baking pan. Oil pan. Place roasting pan on top of colander, then flip down. Remove the cheesecloth. Baste tofu with tamari and sesame oil. Pat with sesame seeds (if desired). Bake at 350 degrees for about 2-3 hours. Baste every ½ hour or so. Using a couple of large flippers, transfer tofu to a large round serving platter. Decorate with greens and cranberries or mandarin oranges, if desired.
1 Tbsp canola or olive oil, 1 onion, diced, 3 cups mushrooms, sliced, 3/4 cup whole wheat or unbleached flour, 6 cups water, 1/2 cup tamari, 1 Tbsp miso, 1 tsp each marjoram and thyme, ½ tsp basil, Black pepper, if desired. Heat oil in a large saucepan and sauté onions and mushrooms for about 5 minutes or until tender. Mix flour with 1 cup of water. Add the rest of the water to the onion and mushroom mixture. Bring to boil over high heat, stirring often. Stir in the tamari, miso and seasonings. Slowly blend in the flour mixture then simmer uncovered over medium heat for one-half hour, stirring occasionally. Variations: Add 2 cloves fresh garlic and/or ½ cup fresh parsley.
1 cup cornmeal, 1 cup whole wheat flour, ¾ tsp salt, 1 Tbsp baking powder, 2 Tbsp ground flaxseed, 1½ cups soymilk, ¼ cup oil, 2 Tbsp liquid sweetener (maple syrup or jakomi), Preheat oven to 400 degrees F. Mix all dry ingredients in a medium-sized bowl. Combine milk, oil and liquid sweetener in a small bowl or measuring cup. Add liquid ingredients to dry ingredients and stir until smooth. Do not over-mix. Spray an 8 x 8 inch pan and pour batter into pan.
Bake for about 30 minutes or until golden brown.
ALMOND JOY NICE CREAM
Frozen bananas - chop
Add: maple syrup, coconut cream, almond or vanilla extract, coconut flakes, almonds, mini vegan chocolate flakes
freeze 3-6 hours
1/4 cup Vegetable Oil, 2 tbsp. cumin, 2 tbsp. smoked paprika, 2 tbsp. garlic powder, 1 1/2 tbsp. turmeric, 1.5 tbsp. salt
Cut cauliflower into slices and cover with sauce
Bake for 40 minutes at 450º
SAUCE; 1/3 cup oil, 2 tbsp. vinegar, 2 lemons zest & juice, 4 cloves garlic, 1 tbsp salt, 1 green chili pepper, bunch parsley, bunch cilantro
Blend sauce and pour over steaks. Serve.
Kale chips are crunchy and satisfying, just like potato chips, yet you’re able to crunch away guilt-free. Filled with fiber, protein and real food nutrients, this is one crunchy snack that won’t expand your waistline. Wash and tear one bunch of kale into chip-sized pieces. I found a oil-free kale chip recipe on Ceara’s Kitchen website.
12 ounces kale, hard stems removed and torn into fairly large pieces
¼ cup nutritional yeast
Juice from ½ lemon
½ - 1 tsp cayenne pepper
Pre-heat the oven to 350º. Line a baking sheet with parchment paper.
Prep your kale. Wash it, remove the leaves from the hard stems and tear the kale leaves into fairly large bite size pieces. Dry the kale so it's no longer wet from washing it.
Toss and massage the nutritional yeast, lemon juice, and cayenne pepper into the kale leaves. *do not over-massage the kale leaves - you don't want them becoming too soft. Just until the nutritional yeast is a bit "absorbed" into the leaves!
Spread the kale leaves out on the baking sheet. Make sure the leaves are close together but not touching or overlapping in order to get a crunchy chip!
Bake for 15 - 20 mins until the kale chips are perfectly crunchy and start to brown a bit around the edges! You may have to increase/decrease the time by a couple of minutes depending on how damp your oven is.
Eat right away. Kale Chips are not as crunchy the next day.
On those nights when you really crave a big bowl of noodles, try this instead. Poke a spaghetti squash all over then bake at 400 degrees F for 45-60 minutes. Remove from the oven, allow to cool, scoop out the seeds and then scrape out the long, noodle-like strands of squash.
INGREDIENTS: 1 head cauliflower, chopped into small florets, 1 1/2 teaspoons cumin, 1 teaspoon chili powder, 1 teaspoon smoked paprika, 12 corn or small whole grain flour tortillas, 2 cups shredded cabbage 1/4 cup cilantro
FOR THE SAUCE: 4 cloves garlic, unpeeled, 1/4 cup raw almonds, 1 1/2 cups chopped tomatoes, 1 clove garlic, peeled, 1 medjool or 2 regular dates, pitted, 3 tablespoons lime juice, 1/4 teaspoon smoked paprika, 1/2 teaspoon cumin, 1/4 teaspoon chipotle chili powder
INSTRUCTIONS: Preheat oven to 375 degrees F.
Lightly oil a large baking sheet, add cauliflower, cumin, chili powder and smoked paprika and toss to combine. Roast for 25 minutes or until tender and lightly browned.
On a separate small baking sheet, place almonds and the four unpeeled garlic cloves and bake for 10 minutes or until garlic is soft and almonds are lightly browned. Let cool and peel garlic.
Place the roasted almonds and roasted garlic in a high-powered blender along with tomatoes, raw peeled garlic, dates, lime juice, smoked paprika, cumin and chipotle chili powder. Blend until smooth and creamy.
Warm tortillas in the microwave or in the oven. Fill each tortilla with 1-2 tablespoons of sauce, roasted cauliflower, shredded cabbage and cilantro. Note: If desired serve with sliced avocado, jalapeno slices and lime wedges.
Baked Cauliflower Fritters
Ingredients: 1 cups cauliflower florets, 1/2 cup chickpea flour, 1 teaspoon turmeric powder, 1/2 tsp cumin powder, 1/2 tsp coriander powder, 1/2 tsp sea salt, 1/4 cup water.
Directions: Preheat oven 450°. Place lightly oiled parchment paper on baking sheet. In a mixing bowl, combine flour, turmeric, cumin, coriander, and sea salt. Add water and stir well to form a smooth batter. Dip cauliflower float into batter and transfer onto baking sheet. Repeat until all the floats have been coated. Bake for 15 minutes, then turn floats over and bake for another 15 minutes, or until florets are crisp and golden.
(or Vietnamese rolls) similar to spring rolls but made with rice paper and aren’t cooked
6 sheets of rice paper
2.1 ounces or 60 grams red cabbage
1.4 ounces or 40 grams garlic sprouts
1/2 cup tahini
1/4 cup coconut milk
1 tablespoon tamari (or soy sauce)
2 tablespoons lemon juice
1 1/2 tablespoons agave syrup
1 teaspoon tabasco
1 teaspoon garlic powder
1 teaspoon ground ginger
Fill a wide bowl with water. Soak one sheet of rice paper and place the sheet on a cloth or dry surface.
Place the filling: carrot, red cabbage and avocado, cut into strips, and garlic sprouts on top.
Close the roll and repeat with the remaining rice paper sheets and ingredients.
To make the sauce you just need to mix all the ingredients (tahini, coconut milk, tamari, lemon juice, agave syrup, tabasco, garlic powder and ground ginger).
Black Bean Soup
Ingredients: 1 purple onion, 1 yellow onion, 2 small cans of salt free diced tomatoes, 2 or more tbsp fresh peeled garlic, 1 red bell pepper, 1 carrot, 2 tbsp or more of each: cumin, paprika, oregano, basil, 2 1/4 cup dry black bean soaked and sprouts very slightly, salt & pepper to taste.
Directions: Cook bean until soft. Remove half of the soup and puree it pour it back in the soup.
Black Bean & Corn Salad
Ingredients: 1/3 cup fresh lime juice, 1 clove garlic, minced, 1 tsp. salt, 1/8 tsp. ground cayenne pepper, 2 (15 oz) cans black beans rinsed and drained, 1 1/2 cup frozen corn kernels, 1 avocado - peeled, pitted and diced, 1 red bell pepper, chopped, 6 green onions, thinly sliced, 1/4--1/2 cup chopped fresh cilantro (optional).
Directions: Place lime juice, garlic, salt, and cayenne in a small jar. Cover and shake until well mixed. In a salad bowl, combine beans, corn, avocado, bell pepper, green onions, and cilantro. Shake lime dressing and pour over salad. Stir to coat vegetables and beans and serve.
Healthy Oatmeal Cookies by Dr. Dana Simpler
Ingredients: 2 ripe bananas - masked, 1 cup rolled oats - mix with bananas. Optional ingredient: 1/4 cup walnuts, 1/4 cup raisins or craisins, 1/4 tsp cinnamon, 1 tbsp date sugar (healthiest but can use table sugar)
Mix well and drop on cookie sheet. Bake at 350° for 12--15 minutes.
APPLE PIE A' LA MODE
STIR-FRY and SAUCE
BANANA-OATMEAL SNACK COOKIES
Ingredients: cashews, roasted garlic, hemp seeds or walnuts, unsweetened soy milk or hemp milk, little nutritional yeast (non fortified)
Roast garlic bulb at 350 for 20 minutes and put in vitamin with cashews, a few walnuts and a little milk. Add nutritional yeast.
Ingredients: apples, currants, walnuts, nutmeg, ground flax seeds. Add currants to water, cover with chopped apples and chopped walnuts. Add nutmeg, cinnamon (sailum), ground flax seeds. Ingredients: 2 frozen bananas, macademia nuts (whole and opened with hammer), vanilla cream powder. Add bananas, nuts and powder to vitaminix. Freeze
Ingredients: vegetables can include broccoli, bok choy, scallions, snow pea pods, carrots, baby corn, turmeric. In wok add water and veggies and cook 5 minutes. Sauce: lemon grass paste, soaked medjool dates, peanut butter, walnuts, turmeric, cumin, soy milk. Blend
Ingredients: aqua faba, soaked medjool dates, vanilla bean paste, unsweetened cocoa powder. Blend and refrigerate.
Ingredients: aqua faba, soaked medjool dates, vanilla bean paste, unsweetened cocoa powder. Blend and refrigerate.
QUICK OIL-FREE SALAD DRESSINGS
RECIPE #1: 2 Tbsp balsamic vinegar, 1 tsp Dijon mustard, 1/2 tsp agave/maple syrup, 2 Tbsp water. Whisk together and add to salad before serving.
RECIPE #2: 2 Tbsp balsamic/apple cider vinegar, 1-2 tsp fruit preserves (your choice), 2 Tbsp water. Whisk and add to salad.
RECIPE #3: Asian-inspired vinaigrette: 1 Tbsp rice vinegar, 1 Tbsp lime juice, 1 tsp agave syrup, dash of turmeric, dash ground ginger (or 1/2 tsp free grated ginger), 1 Tbsp chopped fresh scallions (green parts), 2 Tbsp water. Whisk.
RECIPE #4: 2 Tbsp apple cider vinegar, 1 tsp mustard, 1/2 tsp agave/maple syrup, dried Italian herbs, 2 Tbsp water. Whisk.
RECIPE #5: 1 Tbsp hummus, 1 tsp lemon/lime juice, 1/2 - 1 tsp gave/maple syrup, 2 Tbsp water. Whisk.
RECIPE #6: 1 Tbsp tahini, 1 tsp lemon/lime juice, 1/2 tsp agave syrup, 2 Tbsp water. Whisk.
RECIPE #7: 2-3 Tbsp salsa.
RECIPE #8: 1/4-1/2 ripe avocado, massaged into the greens before remaining ingredients are added, then topped with squeeze of lemon/lime juice. Works best on kale.
RECIPE #9: 2 Tbsp hummus, massaged into greens and topped with squeeze of lemon/lime juice.
RECIPE #10: Generous squeeze of lemon or lime juice over salad before serving.
2 ripe bananas, mashed, 1/2 C unsweetened applesauce, 1 1/2 C quick-cooking oats, 1/2 C finely ground walnuts, 1/2 C finely chopped dried apricots and/or dates
Preheat oven to 350 F. Line baking sheet with parchment paper.
Combine ingredients until evenly blended. Scoop out 1 heaping tablespoon and roll into ball and place on baking sheet. Bake 30 minutes and store in airtight container for up to 1 week.
1 Cup red beans, mashed, 1 C flour blend, 2 Tbsp cocoa powder, 1and 1/2 C blonde coconut sugar, tsp baking soda, 2 egg replacers, 1 tbsp nondairy milk, 1 tsp vinegar, 2/3 C plain soy yogurt, 2-3 tbsp beet extract. Preheat oven: 350. Mix dry ingredients in one bowl, mix wet ingredients in larger bowl. Stir in dry ingredients and stir. Bake 20 minutes. Cream Cheese Frosting: 8 oz tub Tofutti cream cheese, 1/2 bottle maple syrup, 1 16 oz pkg silken tofu, 1/2 tsp vanilla extract. Blend in food processor. Allow to set overnight.