Wednesday, April 25, 2018

Jicama Mango Rice

We love jicama and made Jicama Mango Rice as a side for our taco dinner tonight. It is delicious!!! With a food processor this is so easy and only took 10 minutes.

1 jicama, cut with the "S" blade of the food processor
1 cup mango, diced
1/4 cup cilantro, sliced
2 TBS lime juice
1/4 tsp cumin
salt and pepper to taste (but not needed)

1. peel and large dice the jicama. Using the "S" blade chop the jicama into rice like pieces. Put into a bowl.
2. dice the mango and add tot he jicama
3. stir int he cumin, lime juice, and cilantro
4. Serve or refrigerate until ready to serve.

Thursday, April 19, 2018

Oil-free Greek Salad Dressing

I went to a wonderful Greek restaurant this week and was disappointed to see the salad dressing on the table 3/4 olive oil, red wine vinegar and spices. Before I go again I wanted to have my own. This is what we made

1/2 cup red wine vinegar
1/4 cup lemon juice
1 tsp dried oregano
1 tsp dried basil
1 tsp dried parsley
1 tsp onion powder
3 cloves garlic or 1 tsp garlic powder
2 TBS tahini
1/2 tsp salt
1 tsp pepper
1/4 cup water

Place all ingredients in a blender. Blend until smooth. If using garlic powder instead of cloves, it can be hand-shaken.

Tuesday, April 17, 2018

WFPB Vegan Corn Muffins

1/2 cup aquafaba
1/2 cup applesauce
1 cup almond milk
1 cup gluten free flour
1 cup corn meal
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1 cup corn kernels
2 TBS date or maple sugar

1. Preheat oven 375. Line 12 muffin tins with parchment liners
2. lightly whisk the aquafaba, applesauce, and almond milk (wet ingredients)
3. fold in the corn meal, gluten free flour, baking soda, baking powder, salt, sugar (dry ingredients). Don't over mix
4. fold corn kernels
5. Pour batter into 12 muffin tins
6. Bake 20 minutes

Saturday, April 7, 2018

April 2018 Whole-food, Plant-based, Gluten Free Potluck

This month's theme is wraps. As part of our education, we watched Olive Oil & Artery Function
May 5th, our next potluck, the theme is Whole Food, Plant based, gluten free Cinco de Mayo. Jyl will be presenting on glyphosates in our food.

Our menu consisted of

Falafel Wraps
The Falafels were a mix from Trader Joe's. They were served on romaine leaves with a cashew based tzatziki sauce

Curried Chickpea Wraps
This recipe was from How Not to Die Cookbook by Dr Michael Greger

Hummus  Wraps
Hummus served on Endive leaves topped with pea sprouts and paprika

Moroccan Wraps
This recipe is from Dr. Neal Barnard's Cookbook for Reversing Diabetes.
Cookbook for Reversing Diabetes by Dr. Neal Barnard, pages 90 and 91
Makes 4 servings
1 can (15 ounces) chickpeas, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained (or 1 ½ cups cooked grain, such as brown rice
or quinoa)
1 cup diced red pepper
½ cup diced raw zucchini (can substitute cucumber)
1/3 cup chopped dried apricots
1/3 cup green onions
2 cups roughly chopped baby spinach
½ cu Moroccan Salad Dressing
Sea salt to taste
Freshly ground black pepper to taste
In a large bowl, combine the chickpeas, beans, red pepper, zucchini, apricots, onions, and
spinach. Toss to combine. Add the dressing, and toss to coast. Taste, add more dressing if
desired, and season to taste with salt and black pepper. Serve, or cover and refrigerate for
several hours.
Nutritional Facts per serving: 278 calories, 13 g protein, 50 g carbohydrates, 15 g sugar, 4 g total
fat, 15 g fiber, 527 mg sodium
Makes 5 servings (about 2/3 cup)
¼ cup lemon juice
¼ cup water
1 tablespoon tahini
1 ½ tablespoons pure maple syrup
2 teaspoons roughly chopped fresh ginger
1 very small clove garlic
¼ teaspoon paprika
½ teaspoon ground cumin
½ teaspoon cinnamon
½ teaspoon sea salt
Combine all ingredients in a blender and puree until smooth.
Nutritional Facts per 2 tablespoon serving: 36 calories, 1 g protein, 6 g carbohydrates, 4 g sugar,
2 g total fat, 1 g fiber, 227 mg sodium

Dessert Crepes 
These are topped  with all fruit raspberry preserves

Sunday, March 25, 2018

Whole Food Plant Based Jerk Mushrooms

We modified this recipe from Dr Mercola's Jerk Chicken to make it whole-food plant based, using mushrooms instead of chicken.

Jerk marinade
  • 1 red onion, chopped
  • 3 scallions, chopped
  • 6 large garlic cloves, crushed
  • 2 jalapenos, deseeded and chopped
  • 3 tablespoons lime juice
  • 3 tablespoons coconut aminos
  • 3 tablespoons vegetable broth
  • 1 tablespoon white wine vinegar
  • 1 tablespoon honey (optional)
  • 1 tablespoon thyme leaves
  • 1 tablespoon paprika
  • 2 teaspoons ground allspice
  • 2 teaspoons freshly ground black pepper
  • 1 1/2 teaspoons sea salt
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon freshly grated nutmeg
Directions: Place in the food processor. After pureed, paste like spread on mushroom caps. Bake mushrooms at 375 for 20 minutes. This can be served with brown rice, millet or quinoa. 

Monday, March 19, 2018

Vegan, Whole Food Plant-based Sweet Potato Gnocchi with

The recipe for Sweet Potato Gnocchi we altered is from Pinch of Yum




  • 1 pound broccoli
  • broth for sauteing
  • 2 cloves garlic, minced
  • 1 onion, diced
  • 2 TBS chopped basil
  • 1/4 cup Pinenut Parmesan cheese
  • cashew cream (1/2 cup cashews soaked 2+ hours, 1 cup water or broth, 2 garlic cloves, 1 tsp lemon juice , salt and pepper to taste and blend until smooth)


  1. For the gnocchi: Stick the sweet potato a few times with a fork, bake the sweet potato in the oven at 400 for closer to an hour
  2. Scoop the flesh of the sweet potato into a mixing bowl. Discard the skin. Mix the ricotta, and parmesan until well combined and almost completely smooth. Add the flour 1/2 cup at a time, kneading very gently after each addition (don’t over knead it – you don’t want it to get tough).
  3. Eventually, as the dough becomes easier to handle, transfer it to a clean floured work surface and form it into a loaf, about 9×5 inches. Cut a slice off of the loaf on the short side (think of it as if it were a loaf of banana bread and you were going to cut a slice to eat). Roll and stretch the slice on a floured surface until it forms a long, skinny rope-like shape. Cut the rope into 1-inch segments and transfer to a bowl: this is your gnocchi.
  4. Bring a large pot of water to boil, add the gnocchi, and boil until the gnocchi rise to the top of the water. Drain and place on parchment paper or silicon sheets At this point you can make the rest of the recipe with the gnocchi, refrigerate the gnocchi to finish them later, or freeze them.
  5. For the Broccoli: Bring a large pot of water to boil and prepare a bowl with ice water. Add the broccoli to the boiling water and cook for 1 minute. Drain and transfer to the ice water to cool and stop the broccoli from cooking further. Drain again and set aside.
  6. Putting it all together: Heat the vegetable broth in a large skillet over medium high heat until lightly bubbling and foaming. Add the gnocchi and pan-fry in broth until golden brown on the outside (you may have to do this in batches). Once the gnocchi is done, add the broccoli, onion, garlic, basil, and cashew cream and pan-fry for another few minutes (again, working in batches). Remove from heat and let cool slightly so it thickens just a little. Add the Parmesan cheese – toss gently a few times to combine (the sauce should coat the gnocchi and broccoli very lightly) and serve immediately with salt, pepper, and a squeeze of lemon juice if you want.

Sunday, March 11, 2018

Spring Vegetable Bean Soup

It is such a cold clammy day to be the mid of March, we made soup from some seasonal vegetables and served it with Paleo flatbread replacing the eggs with aquafaba. Either my husband is getting used to no oil, little salt, and no animal products or this was delicious. He loved it!

1 1/2 cups cooked adzuki beans
2 carrots, diced
2 parsnips, diced
2 celery stalks, diced
1 red onion, diced
4 garlic cloves, minced
1 quart of canned tomatoes
1 quart of vegetable broth
1 cup cooked brown rice
1/2 tsp red pepper flakes
1 tsp thyme
1 tsp parsley
1 tsp oregano
salt and pepper to taste

Saute all the vegetables in vegetable broth. When the vegetables are soft add the tomatoes, beans, broth, cooked rice and spices. Simmer for 30 minutes.