Healthy Food Recipes

Healthy Food Recipes

STEAMED KALE IN THE PRESSURE COOKER
Combine 10 oz. kale with 1/2 cup of water in the pressure cooker. Set for 4 minutes and hit the start button. After the 4 minutes, release the pressure. Then serve and enjoy.

YUMMY SAUCE
Ingredients:
1 x 15 ounce can cannellini beans, rinsed and drained (or 1.5 cups of cooked beans)
Juice and zest of one organic lemon (if the lemon does not yield 1/4 of a cup of juice, then add more lemon juice)
1/2 cup water
2 Tablespoons salt-free mustard (I use Westbrae Stoneground)
3/4 ounce pitted dates (approximately 3 deglet noor dates)
1 clove garlic

Preparation:
Place all ingredients in a blender and blend until smooth. If you are using a high-powered blender, you can make this sauce warm to serve over rice and veggies. It is also delicious cold massaged into shredded cabbage for "Yummy Slaw".

STUFFED TATERS
The possibilities of this yummy meal are vitually endless.
Start with the potato of your choice (Russet, Yukon Gold, Sweet, Japanese, Hawaiian, etc.) and cook it your preferred method (bake, boil, steam, pressure cook or even microwave).
Stuff with your favorite legumes, beans and veggies in any combination or top with your favorite soup or chili. Add your favorite condiments.STUFFED MEXICAN POTATO
Pinto beans and corn topped with pico de gallo (page 149 of UNPROCESSED) and fresh jalapenos. Add guacamole and/or olives for the rest of the family.
ORANGE IS THE NEW BLACK POTATO
Black beans and either steamed broccoli or kale stuffed in an orange sweet potato. Sometimes, I add my own homemade salt-free sauerkraut on top.

All of these are also great over a Baked Yukon Gold or Sweet Potato:
All of these toppings are also good over brown rice, polenta, quinoa and even baked tortilla chips 
RAINBOW FIESTA RICE You can purchase all the ingredients for this festive dish at your local salad bar if you don't want to cook the rice or make the salsa.

One pound cooked brown rice (approximately 4 cups)
One cup pico de gallo salsa, or more to taste (Page 149 of UNPROCESSED) or your favorite salsa
1 can salt-free black beans, rinsed and drained (or 1.5 cups of cooked beans).
2-4 cups of mixed vegetables (or your favorite salad bar fixins') - For a rainbow effect, Chef AJ likes to use shredded carrots (orange), corn (yellow), peas (green), red onions (purple) and the salsa is red.

Mix all ingredients together in a large bowl and chill. If you can't wait, well, then go ahead and eat it warm or at room temperature.
QUICK TAKE-OUT MEAL
Available almost anywhere.
Steamed veggies and brown rice. Restaurant sauces are loaded with fat, sodium or both, so take it home and make it delicious by adding your own low-fat sauce. Be sure you are signed up for my mailing list, so you get the recipe for Yummy Sauce when it comes out!

HOLY MOLE BEAN DIP

INGREDIENTS

1 cup fat free, oil free, fire roasted salsa

1 can oil free refried beans

1 can black beans, salt free

1/3 c lime or lemon  juice

2 tsp raw cacao powder

2 clove garlic

1 tsp Chipotle paste. Or ¼ tsp chipotle powder

(If more creamy but fat ½ cup raw cashews)

Blend in vitatmix. Chill it in fridge to thicken up.

Tortilla Chips

Water in spray bottle

Blue Corn Tortillas

Cut into 1/4s. Layer on cookie sheet. Spritz with water. Place in 400 degree oven for 10 to 15 minutes. If not crisp enough then Turn over the chips and spritz again with water. Then place back in oven for 10-15 minutes. Add lime of spices if desired.

Roasted Tomatillo Salsa

•1 1/2 pounds fresh tomatillos or 3 (11-ounce) cans tomatillos

•5 fresh serrano chiles too much maybe 1 poblano or tiny jalapeno

•2 garlic cloves, unpeeled careful of exploding perhapsroast in foil?

•1/2 cup fresh cilantro

•1/4 c. onion, coarsely chopped

1/2 tsp cumin

the juice and zest of 1/2 lime

roasted all the veggies except cilantro

Preparation: Preheat broiler.

If using fresh tomatillos, remove husks and rinse under warm water to remove stickiness. If using canned tomatillos, drain and measure out 2 cups. Broil chiles, garlic, and fresh tomatillos (do not broil canned) on rack of a broiler pan 1 to 2 inches from heat, turning once, until tomatillos are softened and slightly charred, about 7 minutes.

Peel garlic and pull off tops of chiles. Purée all ingredients in a blender. Salsa can be made 1 day ahead and chilled, covered.

Pico De Gallo

¼ - ½ c red onion – chopped very tiny by scoring top then on diagonal then slicing thin. You want atleast 2/3 tomatoes to onion

add to bowl

2 cloves garlic – press into bowl use as much or little as you like. Add to bowl remember you can add more but not take away

1 lime – pour over onion and garlic to start marinade.

½ c chopped Cilantro – gently pull off leaves and chop finely and add to bowl and stir gently. taste to see if more is wanted.

4-6 tomatoes – chop in half then again and again. Remove seeds then chop slices. End up with little squares larger than onions

add to bowl. Gentle toss and mix and taste to see what else to add

Jalapeno- use desired to hotness remove all seeds and inside as they are hottest. Use glove it will burn eyes and skin. Add to bowl

Adjust seasonings:  Taste the pico de gallo.  If needed, more cilantro, or more lime juice from the remaining half of the lime.

Rest and serve:  If possible, cover and let rest for a few hours in the fridge or on the counter to blend the flavors.  Best if used the day it is made. Best if used the day it is made. But it can rest for a few hours in fridge or counter top.

Mexican Salsa
28 ounces canned chopped tomatoes, with juice (no oil, no salt)

1 10 oz can Rotel with diced green chilies (no oil, no salt)
¼ cup medium onion

2 cloves garlic, peeled and minced
½ cup pickled jalapenos, or more ot 1 jalapeno deveined all seeeds and white cut out.

¼- 1/8 tsp cumin

Juice of 1 lime
1 handful cilantro leaves, whole or ½ cup chopped (more to taste)
3 fresh serrano peppers, optional

Pulse all ingredients in a food processor pulse about 12 times  or blender unti just chunky.

Hummus in the Blender

You can make this with either canned or home cooked chickpeas. If you’re using canned, I recommend using organic beans. Drain the liquid from one of the cans, but leave the other undrained and use its liquid instead of the water. If you’re using home cooked chickpeas, you may need less water so start with barely 3/4 cup and add more if the hummus is too thick.

3 cups cooked chickpeas (or 2 15-ounce cans, 1 drained)

3/4 to 1 cup water or chickpea cooking broth (or the liquid from 1 can of chickpeas) start with little use more if needed

2-4  tablespoons lemon juice

2 -4 cloves garlic, peeled or roasted

1/4 to 1 teaspoon cumin

1/4 teaspoon smoked paprika

Place all ingredients in a food processor and process until very smooth. Add additional water to change the consistency of the hummus, if desired.

Hints: Add other ingredients to this basic Hummus, for flavor and variety.

1. ½ cup roasted red peppers or sun-dried tomatoes

2. ½ cup chopped parsley or cilantro or liquid smoke

3. 1-2 teaspoons chopped jalapeno pepper

2 tablespoons tahini (or 4 tablespoons sesame seeds)

Instructions

1.Place all ingredients in the blender in the order listed, using the smaller amounts. Start the machine on low and increase speed to high. Use the Vitamix plunger to break up air pockets and push chickpeas toward the blades, if necessary. (If the mixture is too thick, add additional water a little at a time. Turn up to the highest speed and blend for a few seconds until hummus is completely smooth.

2.Stop blender and taste the hummus. Add additional seasonings to taste and blend briefly to combine.

3.Store hummus in a sealed container in the refrigerator. It’s best after it’s had a chance to rest for at least an hour, but use within a week.

Homemade Salsa

3 quarts tomatoes (canned diced tomatoes is fine) or variety like yellow roma

3 cups onions

3 cups bell peppers

1/2 cup banana peppers (optional)

1/3 cup vinegar

1/4 cup sugar

3 Tablespoons canning salt (regular salt is fine)

3-4 jalapenos (or more if you like it extra spicy)

Chop all veggies in size preference, smaller for smoother salsa, larger for chunkier salsa.  Cook on medium high heat for 15-20 minutes until veggies are soft and peppers are a dull green.  Either save in fridge for eating within 2 weeks or process in quart jars in a water bath for 5-10 minutes until jars are sealed and will be shelf stable.

Veggie Burgers with Salt-free Ketchup

These burgers use lettuce leaves in place of buns and are served with homemade, salt-free ketchup, sliced onions, avocado and tomatoes. Leftover burgers also taste great crumbled into a green salad or on top of a baked potato. Straight Up Food

½ cup dried pearl barley or short grain brown rice
1 ¾ cups water if using barley, or 1 cup water for brown rice

1 15-oz. can kidney beans, drained and rinsed
1 cup rolled oats
½ yellow onion, diced
6-8 mushrooms, diced (white button, cremini or shitake)
2 teaspoons garlic powder
2 teaspoons dried oregano
2 teaspoons ancho chili powder
1 teaspoon dried basil
1 teaspoon cumin
1/2 teaspoon granulated onion
¼ cup no-salt ketchup (see below) or tomato paste

On the side: tomatoes, lettuce leaves, avocado, sliced red onion, salt-free ketchup (below) and/or mustard

1. Place ½ cup dried pearled barley into a pan and add 1 ¾ cup water. Bring to a boil, cover and cook for 60 minutes. If using brown rice, combine 1 cup water with the 1/2 cup rice, bring to a boil and simmer covered for 50 minutes. Remove from heat and let sit covered for 10 minutes.

2. In a large bowl, toss the cooked barley, beans, oats, onion, mushrooms, herbs and spices, and ketchup. Transfer half of this to a food processor and pulse a few times, just until sticking together. Place this into a new bowl. Pulse the second half of the vegetable mixture, and add to the first half.

3. To make burgers, shape into patties about 3-4” wide and about a half-inch thick. Place patties into a non-stick skillet (see below) and cook on medium heat, flipping after about 5-10 minutes on first side. Cook until browned lightly on both sides, pressing down occasionally with the spatula. Don’t overcook or over-flatten these, since as they cool a bit they will firm up. Serve with lettuce leaves as buns with tomato, avocado and onions, mustard, and salt-free ketchup (click here for recipe).

1.         Notes: Cook the barley or rice the night before and refrigerate for better results when forming and cooking the patties. / If you are avoiding gluten, use short grain brown rice (sweet brown rice is very good since it’s so sticky) instead of barley, and gluten-free oats may be substituted for regular oats. / Since we’re not using any oil in the pan, use a good quality non-stick pan; I like the Berndes brand, made in Germany. / Westbrae Naturals makes a salt-free ketchup.

2.          now in my standard rotation. We also use them crumbled up on baked potatoes and my husband tucks them into tortillas with lettuce, tomatoes and jalapenos.

I have been making double batches and freezing them. They reheat in the microwave from frozen really well, and I think the flavor actually improves on freezing; maybe the flavors blend together more.

Today I tried baking them instead of pan-cooking (I wanted to make them quicker and without standing over a hot stove). Worked great! Baked in a 375 degree convection oven for 18 minutes. I used a Sil-Pat on my cookie sheet, but one could probably use parchment paper. I made them a little thicker because I was afraid them might dry out too much in the oven, so I got 18 out of the double batch rather than 24.

Pulse mixture in food processor until it looks something like this.

Preparation: 20 minutes; cooking time: 10-15 minutes each burger (60 minutes to cook barley); makes: 10-12 patties

Salt-free Ketchup & Baked French Fries

Try this salt-free ketchup with oil-free, baked French fries, as well as veggie burgers or on your morning potato scramble. It uses no added salt or refined sugar, and will keep for up to 10 days in the refrigerator. Straight Up Food

1 6-oz. can no-salt-added tomato paste
1 half of an apple diced (with or without skin)
1/3 cup water
1 tablespoon lemon juice
¼ teaspoon garlic powder
¼ teaspoon dried oregano

3-4 potatoes washed and unpeeled; any variety (russet, Yukon Gold, sweet potato, or yam), cut into ¼-inch x ¼-inch lengths

Ketchup: Combine all ingredients in a blender or Vitamix until smooth.

Fries: Place cut potatoes on a cookie sheet lined with parchment paper or a silicone baking mat. The fries in the above photo were sliced using a French fry cutter (page 4 in my “store”), which comes with two sizes, or you can cut them by hand or with a mandolin slicer (on page 1 in my “store”). Bake at 400 degrees for 15 minutes. Take out and flip the fries over and bake for another 15 minutes, or until they are golden brown and puffed up a little. Serve immediately with ketchup and/or mustard.

Notes: For the ketchup: 1/3 cup apple juice may be substituted for the apple and water. / 1 tablespoon vinegar may be substituted for the lemon juice. / For the fries: add some flavor by placing the cut potatoes into a plastic bag with ½-1 teaspoon garlic powder (or other ground herb/spice) and shaking to coat the potatoes before baking.

Tip: When opening your small can of tomato paste, open both ends with your can opener; discard one end and push the remaining end all the way through the can to retrieve every last bit of paste.

Ketchup: Preparation: 5 minutes Makes: 1 cup

Fries: Preparation: 10 minutes Cooking time: 30 minutes Serves: 4

Mushroom Gravy

Ingredients

 2 cups water

 ¼ cup raw unsalted cashews (1½ ounces)

 6 medium white or brown (cremini) mushrooms (6 ounces)

 1½ cups chopped yellow onion (½ of a large onion)

 1 small carrot, sliced

 1 celery rib, sliced

 2 teaspoons freshly minced garlic

 1 teaspoon poultry seasoning (dried)

 freshly ground black pepper

Instructions

 1. Place the water and cashews into a blender, and set aside.

2. In a medium saucepan on high heat, add 1 tablespoon of water, and when it starts to sputter, add the mushrooms, onion, carrot, and celery. Cook stirring for about 3 minutes until the vegetables soften, adding a little water as needed to prevent sticking. Add the garlic and poultry seasoning, and continue stirring for another 2 minutes (adding water as needed).

3. Add the cooked vegetables to the blender of water and cashews, and blend until smooth (add more water if you’d like a smoother consistency). Return the gravy to the saucepan (on medium heat) and stir briefly just to reheat, grinding a bit of black pepper in at the end. Serve immediately.

Preparation: 10 minutes

 Cooking: 15 minutes

 Makes: about 3 cups

NOTES

Cashews: If you do not have cashews on hand, you can try a little tahini (sesame seed paste) or walnuts; but cashews are my favorite choice because they are soft and yield a smooth final gravy. If you don’t eat nuts or seeds, try some white beans in place of the cashews; the gravy won’t be as rich, but it will provide a smooth gravy look and texture. If you want to use flour, use rice flour (I would whisk it in after blending and returning to the saucepan), as it doesn’t clump like wheat flour.

Chef A.j.'s Disappearing Lasagna

2  boxes of no boil rice lasagna noodles (I used 1 box of whole wheat from Whole Foods and followed the directions on the box, boiling them for 4 minutes and then rinsing each noodle well in cold water)
6 cups oil-free marinara sauce

Filling No. 1:
2 15 oz. cans cannellini beans, drained and rinsed or1 box extra firm tofu, drained and wrapped in paper towel to remove excess moisture 

2 oz. fresh basil leaves (I used 2 Tbsp dried)
1 cup pine nuts, raw cashews or hemp seeds
2 cloves garlic
1/4 cup low-sodium miso
1/4 cup nutritional yeast
1/4 cup fresh lemon juice
1/8 tsp red pepper flakes
2 pounds frozen chopped spinach or 1 pound frozen chopped kale

Filling No. 2:
2 pounds sliced mushrooms
2 garlic cloves
1/4 cup tamari
1 large red onion

4 oz can sliced olives, rinsed and drained (optional)

Faux Parmesan:
In a food processor,

 grind 1 cup raw cashews or almonds,

1/2 cup nutritional yeast and

1 Tbsp of salt-free seasoning,

until a powdery mixture is achieved. If you like it more chunky, process less.

Make the filling in a food processor fitted with the "S" blade, by adding beans or tofu, basil, garlic, lemon juice, miso, nutritional yeast, nuts and red pepper flakes. Puree until smooth. Add drained spinach or kale and process again.

In a large non-stick saute pan, saute chopped onion in 2 Tbsp water or broth until translucent, about 8 minutes, adding more water if necessary. Add garlic, mushrooms and tamari and saute until browned. Taste mixture, adding more garlic/tamari according to your taste. Cook until mushrooms appear to be glazed and there is no more liquid left in pan.

Pour 3 cups of the sauce in a 9"x13" lasagna pan. Place one layer of noodles on top. Cover noodles with half of tofu/spinach mix, then with half of mushroom mix. Place another layer of noodles on top and add remaining halves of tofu and mush. Place one more layer of noodles on top and smother evenly with remaining sauce. Sprinkle olives on top of sauce and sprinkle with faux parmesan. (I put black olives on top of half of the casserole for my husband and put thinly sliced red peppers on my half).

Bake uncovered 375 degrees for one hour. Let sit for 10 minutes before serving.

I decided to add a layer of extremely thinly sliced zucchini, 'cause I had one in the fridge that I needed to use up. It was a great addition! Next time, I'd make sure to have two zucchini around so that I could add it as two layers. The more veg, the better. 

When we ate it for lunch my husband exclaimed, "This is the best lasagna ever!" I told him to get on Facebook and send Chef Aj a message 'cause he owes it to her!' I will definitely be making this again, most likely for special occasions when I want to feed a crowd. It really is that delicious!

Mini Crustless Tofu Quiches

Ingredients fatfreevegan

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 (see note below)

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

generous pinch black salt (kala namak), optional (adds an eggy taste)

Instructions

Preheat the oven to 375 F. Spray 12 regular-sized muffin cups well with non-stick spray. (I used silicone cups like these.)

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.

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.

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.

Note

I use Lite, Silken Firm Mori-Nu Tofu, and judging from the comments of people who have made the quiches with other brands, other types of tofu don’t give the same firm results. If you can’t find Mori-Nu, I suggest adding extra cornstarch, though I can’t promise you that the results will be the same as mine.

Preparation time: 10 minute(s)

Cooking time: 30 minute(s)

Number of servings (yield): 3

Nutrition Facts

4 mini-quiches contain: 96 Calories (kcal); 3 g Total Fat; (23% calories from fat); 11 g Protein; 8 g Carbohydrate; 0 mg Cholesterol; 459 mg Sodium; 2 g Fiber

Enchilada Casserole

Straight up food This hearty casserole is easier to make than enchiladas since you don’t need to roll tortillas or make a separate sauce. Corn tortillas are added in with the beans and vegetables to thicken the casserole; a dish that everyone at the table will enjoy!

Ingredients
1 medium yellow onion, chopped (about 2 cups)
1 medium red bell pepper, chopped (about 1½ cups)
1 tablespoon freshly minced garlic (4 to 5 medium cloves)
1 teaspoon dried oregano
1 teaspoon dried basil
2 teaspoons chili powder
1 can (15 ounces) diced tomatoes (1½ cups), not drained
1 can (15 ounces) black beans (1½ cups), drained and rinsed
1 medium zucchini, diced (about 1½ cups)
1 cup raw, frozen, or canned organic corn (drained)
5 cups roughly chopped chard leaves, (about 4 large leaves)
3 organic corn tortillas (6-inch) cut into 1-inch squares (to blend)
2 organic corn tortillas (6-inch) cut into 1-inch squares (to garnish top)

Instructions
1. Preheat oven to 375. Chop and prepare all ingredients before starting. Place 2 tablespoons of water into a large skillet or soup pot on high heat. When the water begins to sputter, add the onion and bell pepper and sauté for 5 minutes. Reduce heat to medium and add the garlic, oregano, basil and chili powder, and cook stirring for 1 to 2 minutes, adding water as needed to keep things moving.

2. Stir in the diced tomatoes, beans, zucchini, corn, chard, and the 3 cut up tortillas, and cook covered for 5 more minutes, stirring halfway through. After 5 minutes, place 1 cup of this mixture into a blender and blend until smooth; add this sauce back into the pot and stir. Pour into an approximately 2-quart casserole dish (I use an 8×11-inch square dish. You do not need to prepare the pan with any oil or parchment paper).

3. Scatter the remaining 2 cut-up tortillas across the top, and bake uncovered for 15 minutes. Remove from the oven and let sit for 5 minutes before serving.

Preparation: 25 minutes
Cooking: stove top, 12 minutes; baking, 15 minutes
Serves: 6 to 8

This dish makes great leftovers, and is also a delicious and filling on-the-go meal, hot or cold.

Broccoli Soup

Straight up FoodMy favorite things about this soup: It’s very easy to make; it doesn’t call for too many ingredients; it’s creamy and rich without any added fat; it has a nice salted flavor without added salt; it’s very hearty and filling; and, oh yeah, it’s delicious!

Ingredients
6 cups water
1½ pounds Yukon gold potatoes (2 to 3 large), cut into chunks (skin on)
1 medium yellow onion, chopped
2 teaspoons ground coriander
2 teaspoons granulated garlic
1 teaspoon granulated onion
1 teaspoon no-salt poultry seasoning
1½ pounds broccoli (1 to 2 heads), coarsely chopped
3 large Swiss chard leaves, ends trimmed and coarsely chopped

Instructions
1. In a large soup pot, add the water, potatoes, onion, coriander, granulated garlic and onion, and poultry seasoning, and bring to a boil.

2. Reduce heat to medium, and add the broccoli. Cook covered for about 10 minutes, until the potatoes and broccoli are tender (stirring occasionally). Stir in the chard and cook for an additional 5 minutes. Remove from the heat and let stand for about 5 minutes.

3. Using an immersion blender, blend the soup right in the pot until smooth but still with some small lumps and chunks. (If you don’t have an immersion blender, ladle batches of the soup into a blender before returning to the soup pot, or mash the vegetables right in the pot with a hand-held potato or bean masher.) If you prefer a creamier soup, just keep blending until the desired consistency is reached. Serve immediately as is or topped with sliced or chopped tomatoes.

Preparation: 15 minutes Cooking time: 20 minutes Serves: 6 to 8 (makes 10 cups)

NOTES

Broccoli stems: You can use the broccoli stems as well; if you do, be sure to peel them first, as the skins can be tough and stringy. (If you don’t use the stems, try giving them to your dog. My friend’s dog loves “broccoli bones.”)

Poultry seasoning substitute: If you do not have poultry seasoning on hand, you can substitute with a combination of rubbed sage and dried thyme, marjoram and/or rosemary (use a half teaspoon sage and half teaspoon of one, or a mix, of the other dried herbs).

Potatoes: Any type of potato will work, but I like Yukon golds best since they are naturally creamy.

Sweet Corn Chowder

This vegan version of traditional corn chowder is deliciously sweet, and uses no added oil or salt. Fresh, aromatic rosemary is a nice compliment to the sweetness of the corn and the hearty vegetables.

4 1/4 cups water
1 yellow onion, diced
3 ribs celery, diced
2 carrots, diced
3 red potatoes, skin on, diced
3 ears of organic sweet corn, or 2 10-oz. bags of frozen
1 cup diced mushrooms
1 cup non-dairy milk
1 teaspoon garlic powder
½ teaspoon nutmeg
1 teaspoon dried basil
1 teaspoon fresh rosemary, minced

Sautee the onion in a quarter cup of water until soft and clear, about 5 minutes. Add the rest of the water, the celery and the carrots, and cook on med/high for 10 minutes to soften. Add the potatoes, corn, mushrooms, non-dairy milk, garlic powder, nutmeg and basil, and cook until the potatoes are tender, about 20 minutes. Place about a quarter of the soup into a blender or Vitamix, and blend until the consistency is smoother but still slightly lumpy. Return mixture to the pot and combine well. Add the rosemary and cook for 5 minutes longer. Serve hot.

Notes: When corn is in season, it is best to use fresh white corn cut from organic ears. If it’s not yet in season, your best bet is to use bags of frozen organic sweet corn (canned corn that is both organic and salt-free is hard to find). Any corn that is not labeled “organic” is likely a GMO (genetically modified organism) product and is not health promoting. If you do not have a blender or Vitamix, the soup is just as good chunky.

Preparation: 15 minutes; cooking time: 40 minutes; serves: 6

SPLIT PEA SOUP
8 cups water or veg broth
4 cloves garlic, pressed
1 pound carrots, sliced
1 whole celery bunch, cut up
1 pound split peas
10 oz. onion, cut (she uses bagged)
1-2 Tbls. salt-free seasoning
OPTIONAL: 1 capful liquid smoke after pressure is released
Spices:
1 tsp. basil
1 tsp. oregano
1 tsp. smoked paprika
4 tsps. parsley flakes
1 bay leaf

Start with liquid hot. Add in all other pressure cook on high 6-8 minutes. It will taste better next day. She let steam release naturally. Or release steam.

Notes 1 One version is to add in Kale and use an immersion blender.  Alternatively, place all ingredients in a crock pot and cook on low for 6-8 hours

Chef’s note:  substitute green split peas or the yellow ones and white potatoes or the sweet potatoes.

 if you didn’t use immersion blender

Nutrient Rich Black Bean Soup

This soup contains over 8 pounds of veggies!!!

INGREDIENTS:

12 cups no sodium vegetable broth or water

6 – 15 ounce cans of salt free black beans (or 9 cups of beans, divided)

2 red onions, peeled

8 cloves garlic, peeled

1 pound mushrooms

1 pound of baby Bok Choy (approximately 3)

1 pound chard (or other greens)

2 large sweet potatoes, peeled if not organic (about 2 pounds)

2 bags frozen corn, defrosted (16 ounces each), divided

3 ounces of sundried tomatoes (not oil packed)

2 Tablespoon Cumin

2 Tablespoon Oregano

1 teaspoon chipotle powder, or more, to taste

8 tablespoons lime juice and zest

PREPARATION:

Place water or broth and one bag of the corn in a large soup pot and bring to a boil. Reduce heat and add half of the beans, garlic, sundried tomatoes, onions, sweet potatoes and greens in a large soup pot. Simmer uncovered for 30 minutes. There is no need to cut anything up as the soup will be blended. If you are using salt-free beans it is not even necessary to rinse or drain them. Remove from heat and blend soup with an immersion blender. Stir in cumin, oregano, Chipotle Paste, lime juice and remaining beans and corn. Garnish with Pepitas and cilantro or scallions, if desired.

RED LENTIL CHILI (Yield: 14 cups)
Ingredients:
• One pound (453g) of red lentils (ethenic stores bulk cheap)
• 7 cups (1.75 liters) of water
• 2 (14.5 ounce/396g) cans of salt-free tomatoes, fire roasted preferred , bpa free
• 1 (6 ounce/169g) can of salt-free tomato paste salt free bpa free
• 10 ounces (283g) of chopped onion (approximately one large or a bagged)
• One pound (453g) of red bell pepper, (approximately 2 large) VERY finely chopped (I use the Cuisinart)
• 3 ounces (85g) of dates (approximately 12 Deglet Noor or 3-6 major)
• 8 cloves of garlic, (vitamix will mince just peel)
• 4 Tablespoons Apple Cider Vinegar
• 1.5 Tablespoons Parsley Flakes
• 1.5 Tablespoons Oregano
• 1.5 Tablespoons Salt-free Chili Powder
• 2 teaspoons SMOKED paprika
• 1/2 teaspoon chipotle powder (or more to taste)
• 1/4 teaspoon crushed red pepper flakes (or more to taste)
Preparation:
Blend in vitamix the dates, tomatoes, red bell peppers and garlic in a blender and blend until smooth. Place all remaining ingredients in an electric pressure cooker and cook on high for 10 minutes. Alternatively, place all ingredients in a slow cooker and cook on low for 8 hours. Tastes great next day.

Quinoa Salad with Currants and Pistachios

I first tasted this beautiful salad when it was prepared in a cooking class I attended. Full of texture and flavors, it’s perfect for a holiday menu. This guest recipe was developed by Chef AJ, my friend and colleague in plant-based, SOS-free cooking.

Ingredients
2½ cups water
1¼ cups (8 ounces) uncooked quinoa
½ cup lime juice (about 3 large limes) or orange and cashews
3 tablespoons lime zest (from the 3 limes above)
4 medium green onions (scallions), chopped
1 cup Italian parsley leaves, packed (1 ounce), finely chopped
1 cup fresh mint leaves, packed (1 ounce), finely chopped
1 cup currants
½ cup raw, unsalted pistachios, whole or coarsely chopped
½ cup pomegranate seeds (when in season)

Instructions
1. To cook the quinoa, place it in a medium saucepan along with the water. Bring to a rolling boil. Reduce heat to a low simmer and cook covered for 20 minutes. After cooking, set the quinoa aside to cool. (The quinoa may also be cooked ahead of time so that it is completely cooled when you are ready to assemble the salad.)

2. To zest the limes, use a Microplane or other small-toothed grater, and then juice the limes (it’s much easier to zest any citrus before juicing it).

3. Once the quinoa has cooled, place it into a large bowl and add all of the other ingredients, including lime juice and zest. Mix thoroughly. Serve immediately or chill to serve later.

Preparation: 25 minutes (not including quinoa cooling time)
Cooking: 20 minutes (quinoa)
Serves: 6 to 8 (makes 8 cups)

NOTES

Variations: If you do not have limes, orange juice and zest work well; raisins or chopped, dried cherries work well in place of currants; and chopped pecans work well in place of pistachios.

Quinoa: Quinoa comes in various colors: white/yellow, red, black, or a mix of all three. Any color works in this recipe; the multi-colored quinoa gives it even more visual appeal. To learn more about quinoa and see photos of the varieties, see my Holiday Quinoa Dressing recipe.

Serving size: This is a great party or special occasion dish for 6 to 8 people. Double the recipe if you are serving a larger group.

HOUSE DRESSING
1/2 cup water
4 Tablespoons tahini
6 Tablespoons fresh lime or lemon juice
4 Tablespoons low sodium tamari
4 Tablespoons stone ground or Dijon mustard
8 Tablespoons nutritional yeast
1 Tablespoon date syrup or maple syrup or a few dates
Place all ingredients in a blender and blend until smooth. You may also use salt-free mustard and/or fresh lime juice.

HAIL TO THE KALE - REDUCED FAT
1 cup water
4 dates
4 Tbls. lime juice with zest
2 cloves garlic (she uses 4)
1 oz. ginger
2 Tbls. low-sodium tamari or raw coconut aminos (she leaves it out completely salt freeJ
4 Tbls. almond butter
1 can or box cannellini beans

Massage the Kale and salad

Strawberry Vinaigrette

1 cup sliced strawberries (about 7 medium strawberries)

 1/4 cup water

 1 tablespoon apple cider vinegar

 1 tablespoon chopped white or yellow onion

 1 Medjool date pitted and chopped (or 2 deglet noir dates)

 1 teaspoon chia seeds

 1/8 teaspoon ground black pepper

Using a high-speed or standard blender, blend until smooth (or to your desired consistency).

Makes about 1 cup.

Vinaigrette dressings are beloved for their sweet, spicy and tangy combinations. They are typically made of vinegar and oil, flavored with herbs and spices. But oil isn’t necessary to create a delicious vinaigrette. When creating your own recipes, it may be helpful to start with the below template for ideas and ratios. Feel free to use something from each category or pick and choose to fit your tastes.

Fruit: Try berries, apples, pears, citrus, stone fruit, grapes, pomegranates, or avocado. Dates and raisins are also a great addition along with fresh fruits. Suggestion: 1/2 cup fresh fruit; 1 tablespoon raisins or 1-2 dates.

Vegetables: Try some soft vegetables, such as cucumbers or tomatoes, as well as zucchini or bell pepper. Suggestion: 1/4 to a 1/2 cup.

Vinegar: Use your favorite. I use brown rice and apple cider vinegars most often. Watch out for seasoned and balsamic vinegars, as they often contain sugar, salt and/or sulfites. Suggestion: 1-2 tablespoons.

Nuts/seeds: A little nuts or seeds go a long way to create rich, tasty dressings. Try these nuts: cashew, walnut or pecan; and these seeds: hemp, sesame, sunflower, chia or pumpkin. Suggestion: 1 tablespoon.

Onion/garlic: Add a little kick with the addition of some fresh onion, shallot or garlic. Suggestion: 1 tablespoon chopped onion/shallot or 1/4-1/2 teaspoon freshly minced garlic.

Fresh herbs: I just love fresh herbs in dressings. Try basil, parsley, cilantro, scallions, chives, oregano or tarragon. Suggestion: 1-2 tablespoons chopped (less for more lively herbs like oregano and tarragon).

Additionally, you may like to add some prepared mustard (Dijon or stone-ground), minced fresh ginger, citrus zest, or black pepper. Have fun, Use your favorite recipe and replace oil with water or juice.

These recipes make about 1 cup of dressing, but simply double them to make more. Store in the refrigerator for up to 5 days. Shake before using each time.

Caesar-y Salad

Dressing Ingredients

 ½ cup water

 1/3 cup raw, unsalted cashews (2 oz.)

 2 tablespoons lemon juice

 2 tablespoons Dijon mustard

 1 tablespoon raisins

 1-2 medium cloves fresh garlic, minced

 1 teaspoon dried Italian herbs

Salad Ingredients

 1 large head Romaine lettuce

 1 avocado, pitted and diced

 1 red bell pepper, seeded and diced

Directions

 1. Place all of the dressing ingredients into a blender and set aside. Chop or tear the washed lettuce leaves into bite-sized pieces, and place into a large salad bowl with the diced red bell pepper and avocado.

2. Blend the dressing ingredients until creamy. Pour half of the dressing over the salad and toss, adding more as needed and to your tastes (save any leftover dressing in the refrigerator for up to five days). Serve with a little ground black pepper. Dressing is best added just before serving.

Preparation: 15 minutes

 Makes: 1 cup dressing; salad serves: 4-6

NOTES

Salad additions: Add any veggies you like, such as grated carrots, zucchini, cabbage or beets, green onions, tomatoes, celery, peas, sprouts or chopped fresh basil. And instead of the commonly added croutons or chicken, try some roasted potato chunks seasoned with granulated garlic and/or poultry seasoning.

The cheesy look: If you would like a Parmesan cheese look, use a rotary cheese grater to add a light dusting of walnuts or cashews to the top of the salad (as shown in top photo). For thicker “cheese” shavings, peel the brown outer layer from a jicama and discard, then peel some of the white flesh into your salad (see photo directly below).

Garlic-eee: Caesar dressing is known for its garlicky punch. But there can be a big taste difference between 1 and 2 cloves, depending on the size. I usually start with 1 clove and then taste it after blending; if it needs more, I add a second clove (or half a clove).

FRESH SPRING ROLLS
By Alex Bury, cooking instructor, McDougall Program 

Alex demonstrates how to make these spring rolls in one of the cooking classes during the McDougall Program.  Everyone is surprised how easy they are to make-and how delicious they are too!  This is a great appetizer for a multi-course meal for guests or a simple supper for hot evenings. 

Preparation Time: 20 minutes
Servings:  variable

Spring Roll Filling:
1 head cabbage, shredded
2 carrots, grated
(Use a food processor to save time.) 

Seasoning mixture: (chop finely)
2 inch piece of ginger
2 cloves of fresh garlic
1/3 bunch cilantro
4-5 mint leaves
1/4 cup lime juice
2 tablespoons tamari
1 teaspoon dried coriander

1 package of dried rice paper sheets.  (Found in Asian markets)

Toss the seasoning mixture with cabbage and carrots.  Taste and adjust seasonings.  (You can use right away, but if you time it to sit for an hour it gets better.)  Soak the rice paper sheets in water until soft, place a spoonful of filling in the center, and roll up like a burrito.  Serve with Sweet and Sour sauce to spoon over the top.

Sweet and sour sauce:
1 cup lime juice
1 whole, fresh lemon (peels and seeds removed)
¼ cup Agave nectar
2 teaspoons salt
1 teaspoon pepper
1 teaspoon guar gum (optional)
1 clove fresh garlic
6 leaves fresh basil
1 cup water

Combine all in blender and blend until smooth.

Rainbow Summer Rolls Author: The Tasty K Recipe

 PREP TIME

15 mins

COOK TIME

20 mins

TOTAL TIME

35 mins

Ingredients For the rolls:

rice paper

lettuce

cucumbers

carrots

avocado

papaya/ mango

pomegranate seeds

red cabbage

For the sauce:

1 Tbsp peanut butter

2 tsp soy sauce

1 garlic clove, minced ½ tsp

Sriracha sauce

2­4 Tbsp hot water (depends on desired consistency) Instructions

1. Slice all the vegetables and fruits into thin strips/pieces about 5­6 cm long. 2. Take a rice paper wrapper and soak it into warm water from both sides until it softens. 3. Place it on a cutting board and arrange the fresh ingredients in the centre of the sheet horizontally (starting with the lettuce). 4. Fold the rice paper over the ingredients (pushing them back) and fold the sides in towards the middle like a burrito. Roll it up firmly until the end and put aside. 5. After you finished the rolls you can cut them in half and place on a serving platter or a bowl. 6. For the sauce, mix all ingredients together and stir until you get a creamy dip (add more water for desired consistency). Recipe by The Tasty K at http://thetastyk.com/2016/03/11/rainbow­summer­rolls/

CREAMY PAD THAI

PREP TIME

15 mins

COOK TIME

15 mins

TOTAL TIME

30 mins

For the Pad Thai:

300g rice noodles

1 red pepper, sliced

1 cup broccoli florets

1 cup bean sprouts

2 carrots, sliced

1 cup green onions, sliced

½ red onion, sliced

2 cloves garlic

1 Tbsp peanut oil (or any other oil)

½ package tofu (optional)

For the sauce:

1 Tbsp ginger, diced

2 Tbsp peanut butter

3-4 Tbsp soy sauce

juice of 2 limes

2 Tbsp agave syrup

¾ cup warm water

Sriracha sauce, to taste

For the toppings:

crushed peanuts

sliced green onion

INSTRUCTIONS

First combine all ingredients for the sauce in a small bowl and whisk together until combined.

Set the sauce aside and heat the peanut oil (or any other) over medium heat in a large frying pan.

Add the garlic and the sliced onions and sauté until golden brown.

Add the red pepper, broccoli and carrots and let cook until you have the desired consistency (I like the veggies not too cooked, so it takes about 5-8 minutes).

In the meantime, cook the rice noodles according to the description on the package.

When they are done, add the noodles, the peanut butter sauce and the beansprouts and green onion to the pan and mix everything together.

Let cook for another 1-2 minutes and serve right away, garnish with crushed peanuts and green onions.

BAKED FALAFEL

Prep time:  25 mins

Cook time:  30 mins

Total time:  55 mins

Serves: 2-4 (makes 8 patties)

INGREDIENTS

1 can cooked chickpeas (15 ounces; about 1½ cups), drained and rinsed

1½ cups chopped kale (or other greens)

1 cup chopped parsley or cilantro

½ cup old-fashioned rolled oats

½ cup chopped yellow or white onion

2 tablespoons lemon juice

2 medium cloves garlic, finely chopped

2 teaspoons ground coriander

2 teaspoons ground cumin

1 teaspoon paprika

INSTRUCTIONS

Preheat the oven to 375°F. Place all of ingredients into a food processor, and process until the mixture is well blended and starts to stick together. Transfer this “dough” to a medium bowl.

Divide and form the dough into 8 balls (about ¼ cup each), and space them out evenly on a baking sheet lined with parchment paper. Flatten each ball with your hand into a patty that is about 2½ inches in diameter and ½ inch thick.

Bake for 20 minutes and then flip the patties over. Bake another 15 minutes, or until the patties are lightly browned on each side. Let cool briefly before serving.

Yogurt is typically used in Tzatziki sauces, but I use cashews instead. Store-bought yogurts either have dairy in them or if they are plant-based, they have added sugars or “natural flavors,” which I try to avoid. You could make your own yogurt if you like, although that takes extra time. Serve this sauce with Falafel Patties or as a dip with cut-up vegetables. In the photo above, I have served the patties and sauce with cut-up cucumbers, sliced avocado, and romaine lettuce leaves

TZATZIKI SAUCE

Prep time:  20 mins

Total time:  20 mins

Serves: 4 (makes 1 cup)

INGREDIENTS

2 ounces raw, unsalted cashews (about ½ cup)

⅓ cup water

2 tablespoons lemon juice

1 medium clove garlic, sliced

1 cup finely chopped cucumber (I prefer the longer English cucumbers)

2 tablespoons fresh dill (or ½ teaspoon dried)

INSTRUCTIONS

Place the cashews, water, lemon juice, and garlic into a blender, and let soak for at least 15 minutes (so the cashews can soften).

Blend until smooth.

Add the cucumber and dill to the blender, and blend briefly (you want the final sauce to be a little chunky). Add a little water as needed. Chill for the best flavor. Store covered in the refrigerator, and shake or stir before using.

APPLE CRISP

Prep time:  30 mins

Cook time:  30 mins

Total time:  1 hour

Serves: 6

INGREDIENTS

For the topping:

3 ounces pitted dates (about 6 Medjool or 12 Deglet Noor), chopped

¼ cup 100% apple juice plus 1 tablespoon

1¾ cups old-fashioned rolled oats

1 teaspoon cinnamon

For the fruit:

1¾ pounds Granny Smith apples (4 to 5 medium), peeled and cored

½ cup raisins

For the fruit sauce:

½ cup old-fashioned rolled oats

1½ cups 100% apple juice

3 tablespoons lemon juice

1 teaspoon cinnamon

INSTRUCTIONS

To start the topping, place the chopped dates and apple juice into a small bowl for at least 15 minutes (so the dates can soften). Place the rolled oats and cinnamon into a medium bowl and stir. Set aside.

For the fruit, slice the peeled apples into thin wedges about ⅛-inch thick, and then cut them in half cross-wise (so they are more bite-sized). Place the cut apples and raisins into a medium bowl, and set aside.

Preheat the oven to 350°F. To make the fruit sauce, place the oats into a blender, and grind them into flour. Add the apple juice, lemon juice, and cinnamon, and blend once more until smooth.

Pour the fruit sauce into the bowl of apples and raisins, and stir (the sauce will be thin, but it will thicken during baking). Transfer this mixture to an 8×8-inch baking pan, spreading evenly (no parchment paper is needed).

To finish the topping, transfer the soaked dates and apple juice to a blender, and blend until smooth. Pour this into the bowl of oats and cinnamon, and stir to coat.

Spread the topping evenly over the top of the apples, and bake uncovered for 25 to 30 minutes, or until the topping is a deep medium brown. Let cool for 5 minutes before serving.

NOTES

For a little variation, substitute one of the apples with a cup of blueberries, sliced strawberries, peaches, nectarines, or pears, or chopped pineapple.

KALE LEMON SANDWICHES
Ingredients:
4 slices Mestemacher of Feldcamp (Whole Foods) or any whole grain bread
1 bunch of kale, chopped in bite sized pieces (remove thick stem) or
Swiss Chard or greens of choice (4 cups or more)
hummus without tahini (easy to make blending  a base of chick peas,
lemon and garlic then adding to taste cumin, vinegar, red peppers, parsley or cilantro
green onions ,chopped  (1 per slice of bread)
1/2 bunch cilantro or parsley, chopped
1/2- 1 lemon, center part VERY, VERY thinly sliced and the ends
squeezed and zested
1 large tomato, sliced in 4 thick slices (optional)

Toast bread well.  If using Mestemacher or a rye or pumpernickel double or even triple toast. Make it almost cracker-like.
Put kale in a pot with about 3-4 inches of water in the bottom.  Bring to a boil, cover and cook until kale is tender, 3-5 minutes. Check frequently. Kale is good when cooked almost spinach-like.
Spread toast thickly with hummus, sprinkle green onions on the hummus, pile cilantro on top of the green onions and then place a few thinly sliced lemons pieces on the cilantro.
When Kale is tender, drain well.  Shake the strainer so all water is gone, sprinkle the kale in the strainer with lemon zest and remaining lemon juice.  LOTS of lemon makes this good!
Then put a big handful of lemon filled kale on top of each piece of bread.  It is delicious just like that or top with a tomato slice.
And there you have health in a bite!  A bit of a messy one at that!

- See more at: http://planeat.tv/ann-kale-lemon#sthash.3E3syBSD.dpuf