Wednesday, January 17, 2018

Butternut Lentil Stew over Rice


The original recipe is from Choosing Raw. We altered this to meet our dietary needs, as well as, what was in our home. We made it more as a curry stew to serve over rice. We didn't blend it. The original recipe was somewhat bland, so we added cayenne, thyme, garlic and tomatoes to give it more flavor.



Curried Red Lentil and Butternut Squash Stew with Kale 
Serving Size: 4-6
Ingredients
  • 1 cup red lentils (dry)
  • 1 tablespoon vegetable broth
  • 1 cup white or yellow onion, diced
  • 2 cloves garlic, minced
  • 1 tsp thyme
  • 1 tablespoon fresh ginger, minced
  • 2 teaspoons mild curry powder
  • 1 teaspoon turmeric
  • 2 pounds butternut squash, peeled and cut
  • 3 cups vegetable broth (low sodium if possible)
  • 1 pint canned tomatoes
  • 4 cups kale, washed, dried, and chopped
  • Sea salt, black pepper and cayenne to taste

Instructions
  1. If you wish to, soak the lentils overnight (or for 6-8 hours) in enough water to submerge them completely. Rinse and drain them. This will make them cook super quickly, and it will also help to release phytates, which can impact mineral absorption. However, it's not a necessary step, and red lentils will cook quickly whether you soak them or not. If you don't soak them, simply add them dry, as instructed in step 3!
  2. Heat the broth over medium heat in a large pot. Add the onion and saute until it's soft and golden (5-8 minutes). Add the tomatoes, thyme, ginger, curry, and turmeric, and mix the spices in.
  3. Add the lentils and vegetable broth to the pot. Bring the lentils to a boil and reduce them to a simmer. Add the butternut squash and simmer until the pieces are fork tender and the lentils are soft (20 minutes or so).
  4. Stir the kale into the warm stew and allow it to wilt down (you can add extra kale if you like things extra green!). Season soup to taste.
  5. Transfer stew to bowls to top rice. Serve.

Tuesday, January 16, 2018

sweet potato crust quiche


We altered the recipe for this Lentil Quiche recipe to fit our needs. Our son still needs a low protein diet so we substituted purple Japanese sweet potatoes for the lentils. This was delicious, even the picky hubby liked it!!!

Number of Servings: 6

Ingredients

    1/2 cup dried green/brown lentils (2 cups baked or steamed sweet potatoes)
    1 tbsp vegetable broth
    1 medium onion, chopped
    2 cloves garlic, minced
    1 tbsp lemon juice
    freshly ground pepper
    1 cup aquafaba
    1 cup vegetable broth
    1/4 tsp salt
    1 tsp each dried basil, parsley, oregano    
    1/2 cup gluten free flour
    1/2 tsp baking powder
    1 cup aquafaba cheddar
    2 tomatoes, thinly sliced
    2 tbsp pinenut parmesan cheese

Directions

wash and then bake or steam the sweet potatoes

In skillet, saute onions and garlic in broth over medium heat for 5 minutes or until tender. Remove from heat and add lemon juice and black pepper to taste.

In bowl, beat together aquafaba, broth, salt and herbs. Stir in flour and aquafaba cheese, but don't overmix.

Combine sweet potatoes with cooked onion mixture. Stir into batter. Line pie pan with parchment paper. Bake the "pie" shell at 425 for 20-30 minutes.

Pour the aquafaba mixture into the baked pie shell

Top with tomato slices, then sprinkle with parmesan cheese.

Bake 25 to 30 minutes at 425 F (220 C) or until center is firm when pressed.

Serves 6 for lunch or 4 for dinner.

Number of Servings: 6

Sunday, January 14, 2018

Tuscan Soup

We saw the recipe for Tuscan Soup recipe from Clean Plates and altered to fit our needs, tastebuds, refrigerator, and pantry. We omitted the beans this time due to our son having a tough time with his apnea and cyanosis issues. We need to reduce his protein intake for a few days.

Ingredients

  • 2 tbsp  broth for sauteing vegetables
  • 1 large onion, diced
  • 1 medium carrot, diced
  • 1 small celery stalk, diced
  • 1 zucchini
  • Salt and freshly ground black pepper
  • 1 large clove of garlic, sliced
  • 1 cup diced tomatoes
  • 1 to 2 quarts (1 to 2 L) vegetable stock, plus more as needed
  • 4 small Yukon Gold or Red Bliss potatoes, diced
  • 4-5 cups Tuscan kale, shredded
  • 1 TBS 10 Spice Blend from Oh She Glows
  • Vegan Bread
  • 1 garlic clove, halved
  • Extra celery leaves (optional)
  • Pinenut Parmesan cheese, to taste

Directions

  1. In a large, heavy-bottom pot, warm the broth over medium-low heat. Add the onions, carrots, celery, and zuccchini, and season with salt and pepper. Sauté until soft, about 5 to 6 minutes. Add the garlic and cook until fragrant.
  2. Add the tomatoes and stir well. Pour in 1 quart (1 L) of vegetable stock. Bring the soup to a gentle boil, then add the potatoes and kale. Reduce the heat to low and simmer, with the lid tilted, until the vegetables are cooked through, about 30 to 40 minutes. Add more broth   as needed or to your liking. 
  3. About 10 minutes before serving, toast or grill the bread, or simply cut into slices. Drizzle with olive oil (if wanted) and rub with a cut clove of garlic while still warm. Season with a touch of salt and pepper. Ladle your soup into bowls and top with extra celery leaves and Parmesan cheese. Serve piping hot with your delicious bread for dunking.

Saturday, January 13, 2018

Fuhrman's Szechuan Sesame Pasta

This recipe is from Dr. Fuhrman for Szechuan Sesame Pasta. Our son can't have that many legumes, so we had it with rice Pad Thai noodles. Following his directions, it is somewhat spicy due to the ginger. We loved it but it was a little too spicy for our son.

INGREDIENTS:

8 ounces bean pasta (see note), cooked according to package directions, rinsed under cold water and drained
2 pounds fresh or frozen broccoli florets, steamed
1 large red bell pepper, or 2 roasted red peppers, cut into strips
6 scallions, thinly sliced
black (or brown) sesame seeds for garnish
FOR THE SAUCE:
1/4 cup unhulled (brown) sesame seeds, lightly pan toasted
1 cup unsweetened almond or soy milk
6 Medjool or 12 regular dates, pitted
1/2 tablespoon minced ginger
2-3 cloves garlic, peeled
1/4 teaspoon red pepper flakes or to taste
3 tablespoons rice vineg








Instructions:

In a high-powered blender, puree all of the sauce ingredients until smooth.

In a large bowl, toss the noodles, broccoli, red pepper and scallions with the sesame sauce until thoroughly coated. Serve immediately or refrigerate until ready to use.

To serve, divide among 6 plates and sprinkle with the sesame seeds

Note: Several varieties of bean pasta are available at www.drfuhrman.com.
Calories 285; Protein 17 g; Carbohydrates 47 g; Sugars 10 g; Total Fat 5 g; Saturated Fat 0.6 g; Cholesterol 0 mg; Sodium 71 mg; Fiber 13.1 g; Beta-Carotene 1097 ug; Vitamin C 173 mg; Calcium 313 mg; Iron 6.3 mg; Folate 143 ug; Magnesium 71 mg; Potassium 719 mg; Zinc 3.1 mg; Selenium 6.4 ug

Millet Black Bean Loaf

We modified Dr Greger's recipe for Red  Quinoa Loaf from his How Not to Die Cookbook, p 156 to fit our needs. Quinoa has too much protein for our son to eat with beans. We also substituted the,kidney beans (son's allergic to kidney beans) for black beans. This is the BEST meat substitute loaf my husband has ever eaten

Ingredients:
1 red onion, chopped
1 garlic clove, chopped
1/2 cup crispie walnuts (soaked and dehydrated)
1 cup mushrooms, quarter
1 1/2 cups black beans, drained and rinsed
1 cup cooked millet
1/2 cup organic gluten free rolled oats
2 TBS tahini
2 TBS nutritional yeast
2 TBS ground flax seeds
1 tsp dried parsley
1 TBS chickpea miso
1 tsp smoked paprika
1/2 tsp dried thyme
1/2 tsp dried basil
1/2 tsp dried sage
1/4 tsp black pepper

Directions:
Preheat the oven to 350. Line loaf pan with parchment paper.
Combine all the ingredients in the food processor and blend until finely mixed.
Transfer to lined loaf pan
Bake for 50-60 minutes

We used the vegan mushroom gravy from Wholefoods (our favorite gravy recipe) and served with vegan mashed potatoes


Wednesday, January 10, 2018

Allergen Free Date Chocolate Chip Cookies

This recipe from Whole Foods has been altered to fit our needs. I made these for Donna's annual cookie exchange. The taste is amazing, in the future I may add a 1/3 of a cup of aquafaba instead of a 1/4.

Vegan Everything Cookies

Makes about 42 cookies

Ingredients
4 tablespoons earth balance soy-free
1/4 cup unsweetened applesauce
1/2 cup maple or date sugar
1/4 cup agave nectar
1 teaspoon vanilla extract
1 1/4 teaspoons ground cinnamon
1/8 teaspoon ground nutmeg
1/2 teaspoon salt
1 teaspoon apple cider vinegar
1/4 cup aquafaba
1/2 teaspoon baking soda
3/4 cup all-purpose gf flour
1 1/2 cups GF rolled oats
3/4 cup enjoy life chocolate chips
3/4 cup chopped dates

Directions
Preheat oven to 350°F and line two baking sheets with parchment paper. Beat together the butter, applesauce, sugar and agave nectar, vanilla, cinnamon, nutmeg, salt and vinegar until fairly smooth. Then beat in the aquafaba until smooth. Add the baking soda and flour and mix well. Add the oats, dates, and chips, stirring to combine. Drop dough balls of about one level tablespoons (using a tablespoon measure, not a dinner spoon) onto cookie sheets.

Space the cookies two inches apart — they spread for sure! Bake the cookies for 10 to 12 minutes, reversing the pans halfway through (top rack to bottom, bottom to top). For softer cookies, bake for the shorter amount of time; for crunchier, the longer. Cool the cookies on the pan for two minutes, then transfer them with a spatula to a wire rack to cool completely.

Monday, January 8, 2018

sweet potato rounds

We have altered the litehouse foods recipe to fit our needs. These are awesome!!!!

Sweet Potato Rounds
Ingredients:
2 large sweet potatoes, sliced into rounds
ground cinnamon
salt

Herbed Vegan Ricotti cheese

1 cup chopped hazelnuts
3/4 cup apple sweetened cranberries
honey

Directions
Preheat the oven to 400 degrees F. Place the sweet potato slices into a large bowl and sprinkle with sea salt and cinnamon and mix around to coat the potato slices. Arrange the rounds on a large baking sheet and bake for 20 minutes. Flip the rounds and bake for an additional 17-20 minutes, until they are cooked through and crispy on the edges.
Place the oven onto high broil. Place a dollop of herbed ricotta onto each sweet potato round and return to the oven for an additional 2-4 minutes.
Sprinkle the rounds with the chopped hazelnuts, dried cranberries and honey before serving warm.