apple muffins

The recipe from nutriplanet was altered to fit our needs

INGREDIENTS

• 1 cup raw buckwheat, soaked
• 2 cups oat flour
• 3/4 cups applesauce
• 4 tbsp. maple syrup
• 3 tbsp. flax meal plus 4 tbsp water, set aside for 5 minutes
• 2 tbsp. cinnamon
  3/4  tsp. Himalayan salt
• 2 cups unsweetened plant milk (oat or rice)
• 2 tbsp. aluminium free baking powder
• 3 tbsp. poppy seeds (add later)
• 3 cup (100g, 3.5oz) apple cubes, add later

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INSTRUCTIONS

1. Firstly, soak buckwheat overnight (or all day or at least 6 hours). Rinse and drain.
2. Heat oven to (350°F).
3. Next, put all ingredients except baking powder, poppy seeds and diced apple in blender and blend until smooth batter is formed.
4. Now, blend in baking powder. Then mix in (DON’T BLEND) poppy seeds and apple cubes.
5. Finally, divide the batter between 6 jumbo lined muffin tins and bake for 40 minutes until the muffins are golden and divide between 16 large lined muffin  tins and bake for 35 minutes until they are golden brown.

Low Fat Heathy Honey Banana Muffins

We altered the recipe from healthyprintablerecipes.com to fit our needs.

Ingredients:

• 2 cups gluten free flour blend
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 cup sugar-free applesauce
• 3/4 cup honey
• 1/2 cup aquafaba
• 3 mashed overripe bananas
• optional 1/2 cup chocolate chips or nuts

How To Make It:

Preheat oven to 350 degrees F (175 degrees C). 16 muffin large 

In a large bowl, combine flour, baking soda and salt. In a separate bowl, mix together applesauce and honey. Stir in eggs and mashed bananas until well blended. Stir banana mixture into flour mixture; stir just to moisten. Pour batter into prepared muffin tins.

Bake in preheated oven for 25 minutes, until a toothpick inserted into center of the muffin comes out clean. Let muffins cool in pan for 10 minutes, then turn out onto a wire rack.

Fire cider

As you might guess, I am trying to get a cold. Thank you Debbie for giving me some of yours until mine is ready. This is recipe is from https://mommypotamus.com/fire-cider-recipe/

Fire Cider Recipe

Delicious and tangy, this fire cider is perfect for supporting immune function, stimulating digestion and warming up on cold winter days. I first read about fire cider in Rosemary Gladstar's book, Herbal Recipes For Vibrant Health. This recipe is adapted from her recipe.

Prep Time 15 minutes

Author Heather Dessinger

Equipment

• Quart-sized mason jar (or any glass jar) with a lid
• Parchment paper or wax paper (If using a metal lid, not needed if using a plastic lid)

Ingredients

• ½ cup  fresh ginger root (peeled and diced or shredded)
• ½ cup fresh horseradish root (peeled and diced or shredded)
• ½ cup fresh turmeric root (peeled and diced or shredded - if not available substitute ¼ cup additional ginger and ¼ cup additional horseradish)
• ½ cup white onion (chopped)
• ¼ cup garlic cloves (minced)
• 2 jalapeno peppers (chopped - or if you really like heat try habanero instead)
• 2 organic lemons (zest and juice)
• raw apple cider vinegar
• several sprigs fresh rosemary or thyme (optional)
• ½ tsp whole peppercorns (optional)

Instructions

• Add the ginger, horseradish, onion, garlic, jalapeno and lemon juice/zest to a clean jar. Pack them down lightly so that the jar is about 3/4 full.
• Use a fermenting weight to hold down the veggies/roots, or place heavy roots at the top so that they will weigh down the herbs and jalapenos (which float).
• Pour a generous amount apple cider vinegar over the roots/vegetables. You want everything to stay under the liquid to prevent spoilage. Keep in mind that some of the roots will expand a little so top it off well.
• Put the lid on. (If you're using a metal lid, line it with parchment paper / wax paper so that the vinegar doesn't corrode it.) Place in a dark, room temperature cabinet for 2-4 weeks. (A month is best.)
• When the cider is ready, shake well and then strain the roots/veggies using a cheesecloth or fine mesh sieve, then pour liquid into a clean jar.

Notes

Shelf Life: Herbal vinegars have a relatively long shelf life, usually lasting at least six months.
another fire cider recipe

Vegan Cold and Flu Soup

This recipe is altered from  a family feast

Ingredients

stock

vegetable scrap

1/4 cup dried parsley

1 TBS ginger powder

2 tsp turmeric powder

Zest from one lemon

Cold water to cover

1-2 heads of roasted garlic, we add the roasted skins too.

Soup

Sliced mushroom caps removed from 8-ounce package, stems used in stock

1 ½ cups onion, diced

1 TBS turmeric powder

½ bunch fresh parsley, including stems

2 medium carrots, diced

2 large stalks celery, diced

Juice of one lemon (3 tablespoons)

9 cups Costco's super greens, kale, chard, and spinach

1 teaspoon kosher salt

½ teaspoon freshly ground black pepper

1 pinch cayenne pepper

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Instructions

Trim the top off the garlic head and roast the garlic wrapped in parchment paper, placed in a oven safe glass bowl covered with an oven safe glass lid or smaller bowl for 50 minutes at 400 

Set garlic aside.

We make stock every week from vegtable scraps to that pot we added parlsey,  ginger, scallions,  turmeric, lemon zest, peppercorns and salt. Add in cooked garlic and cover the pot contents with COLD water. 

Bring up to heat slowly then keep at a medium simmer for three hours, skimming off any foam that floats to the top.

Strain and save stock for later in this recipe.

To make the soup, in a 5-6 quart Dutch oven, heat 3 tablespoons of the broth over medium high heat and add the sliced mushroom caps and saute for five minutes or until they brown.

Move the mushrooms to the edge of the pan, add two more tablespoons of the broth and add the onion, celery, carrots and turmeric and saute for two minutes, then deglaze with the lemon juice.

Add super greens, salt, pepper, cayenne and all of the stock and cook for 10-15 minutes until the vegetables are tender.

January 4, 2020 WFPB salads and dessert

Here are the recipes for the salads and dessert
Taco Salad
Ingredients:

Lettuce

Jackfruit
guacamole
salsa
black beans
corn chips
vegan sour cream
corn chips
vegan cheese

Spinach Salad
Spinach
radish
guacamole dressing
mashed avocado with juice of 1 lemon, Himalayan salt

Black Bean Taco Boats (Steve)

Romaine leaves

assortment of nuts

tomatoes

black beans

bean dips

Roasted Root Vegetables
Trader Joe's roasted root vegetables and rice vinegar

Nostada Salad

Fresh lime juice

Olives and pumpkin seeds for garnish

Chopped

Romaine lettuce

Tomatoes

Scallions

Cilantro

Warmed

Oil-free refried beans

Frozen corn

**Top the salad with Pico de Gallo (below)

Pico de Gallo

3 firm roma tomatoes

1 jalapeno pepper

1 shallot

1 lime

Chopped cilantro, to taste

1 Finely diced red bell pepper

Chocolate Cupcakes

January 4, 2020 WFPB Soups

This month's theme was soup and salads. Everything was delicious. I can't believe I forgot to take pictures. February's theme is Super Bowl Snacks.

Roasted Tomato  and Sweet Potato Soup
Dr Neal Barnard’s Cookbook for Reversing Diabetes
Page 119
Makes 4 Servings
1 ½ cup peeled, quarter onion (roughly 1 large onion)
4 cups cubed sweet potato (roughly 1-1 ¼ pounds before peeling)
4 cups (about 1 ½ pounds) quartered Roma or other tomatoes, juices squeezed out
1 ½ teaspoons dried basil
1 ½ teaspoons dried oregano
1 tablespoon balsamic vinegar
1 teaspoon blackstrap molasses
Freshly ground black pepper to taste
1 1/8 teaspoon sea salt
2 ¼-2 ½ cups water
¼ cup chopped fresh basil (optional)
Preheat the oven to 450 F
In a large baking dish, combine the onion, sweet potato, tomatoes, basil, oregano, vinegar,
molasses, pepper, and 1 teaspoon of the salt. Bake for 40 to 50 minutes, stirring a couple of
times, until the sweet potatoes are softened and the mixture is becoming caramelized. Transfer
the vegetables and any juices they’ve released in the pan to a medium soup pot, add 2 ¼ cups of
the water and the remaining 1/8 teaspoon salt, use an immersion blender to puree.
(Alternatively, you can transfer everything to a blender to puree). Blend to the desired
smoothness, using the additional ¼ cup of water if needed. Stir in fresh basil, if using, and serve.
Serving Idea: Try adding ½ to 1 cup of cooked brown rice and pureeing for a thicker, heartier
soup.
Idea: Leftover of this soup make a fantastic pasta sauce!
My note: I added Great Northern Beans.

Greek Lentil Soup From Barnard's Book Reversing Diabetes

Potato and Corn Chowder

Butternut Squash Soup 

Roz's Soup

Barbara's Soup

Soul Soothing African Peanut Soup
added extra chili powder
1/2 teaspoon smoked paprika
1/4 t of cumin
kale as the greens.

Pantry and Refrigerator Soup
Ingredients:

1 onion - chopped up
2 garlic cloves - minced
4 small sweet potatoes, peeled and chopped up
1 red bell pepper - chopped up
2 tsp cumin
2 tsp chili powder
1/2 tsp salt
1/2 tsp pepper
pinch of cayenne
1 can back beans, rinsed and drained
4 cups vegetable broth
2 cups tomato paste
1 28 oz diced tomato
2 tsp lime juice
Directions
Stir in onions, garlic, sweet potatoes, red peppers in pot with vegetable broth.
Cook until soft (5-10 min.).
Add 2 cups cooked quinoa, black beans, tomato sauce, diced tomatoes and lime juice.
Bring to a boil, stirring occasionally, reduce heat to low and cook another 30-60 min.

Aquafaba and Vegan cheddar Breakfast casserole

As a child my mom made the egg and sausage breakfast casserole. I made it for New Year's Day for my family but vegan. For New Year's Day one could add collard greens and use black-eye pea aquafaba with the vegan sausage

Ingredients:

• 1 package of Beyond Meat Braut sasage, skin removed, browned and drained
• 1 1/2 cups of aquafaba
• 2 cups almond milk
• 8 slices gltuen free bread
• 1 tsp. dry mustard
• 1 tsp. salt
• 1 cup grated violife cheddar cheese

1. Butter bread slices and press butter side down in 9×13 dish or 2 8x8 pans and freeze one.
2. Mix together aquuafaba, mustard, almond milk and salt
3. Mix in cheese and sausage
4. Pour over bread slices
5. Refrigerate 8 hours or overnight
6. Bake uncovered at 350 degrees for 40-45 minutes