11/17-11/20 Menu

 Menu planning is something done every week for the evening meal and thought we would share our menus. We try to have soups on Mondays, Tuesday is Taco Tuesday, Wednesday a Mediterranean dish, Thursday an American dish and Friday is Southwest dish.

Monday's soup is an Italian Lentil Soup

Tuesday's Taco is from the blue zone

Wednesday's Mediterranean dish is roasted veggies with chickpeas over turmeric rice
Turmeric rice
1 cup rice
2 cups broth
1 tsp turmeric
1/4 tsp black pepper
1 TBS lemon juice

Thursday 's American dish is B&B Burgers with cole slaw and sweet potatoes

Friday's SW dish is SW Quinoa 

For breakfast we eat steel cut oats with a cup of shredded kale, 1/2 cup blueberries, 1/2 cup cherries. For lunch we have a large salad and leftovers from the night before or  use our friend Jyl's recipe for chickpea salad 

Chickpea salad

1 can garbanzo beans, drained

1/2 cup finely diced celery

1/4 cup finely sliced green onions

Garlic powder (to taste -  used 3 shakes)

1 tsp lime/lemon

1/4 cup vegan mayonnaise

salt (if desire, I did not use any)

Mash chick peas with a fork, or better. yet - put in a food processor and pulse a couple of times - break them up but don't make them mushy.  Add remaining ingredients and mix.  

November 2020 Holiday Potluck

 

Due to the Covid Scare, the potluck was small but delicious. Thank you for all the brave souls who came and joined us this month. Next month is the white elephant party, the location is to be determined.

Chickpea cutlets

Bean Gravy

Sweet Potato Soup

Chickpea Salad

Chickpeas
Celery
Tomato
Red Onion
Vinegar
Salt
Pepper

Kale Salad with pear Juice dressing

Cranberry Walnut Cookies

Meatless burgers, balls and loaf

There are several really good recipes for plant based burgers, so we combined a few to make this one.

Ingredients:

1 large beet, shredded

2 cups diced mushrooms

1 cup diced onion

4 cloves garlic, minced

1 cup rolled oats

1 can chickpea, rinsed and drained

1 can black beans, rinsed and drained

2 TBS flax meal

2 tsp liquid amino

3 TBS nutritional yeast

2-4 tsp total seasoning options: could be but not limited to steak seasoning & no salt seasoning (burger taste), cumin, oregano, paprika, chili powder,...  (SW taste) basil, parsley, garlic powder, onion powder, fennel seeds... (Italian taste))...

salt and pepper to taste

Directions:
Water or broth saute the mushrooms, onion, and garlic.

Place the beet, and sauteed vegetables in a food processer and pulse to incorporate.

Add the the remaining ingredients to pulse  until well incorporated. 

Make 8 balls and flatten into patties.

Saute patties for ~ 10 minutes each side

Bake at 375 for 15 minutes

These can be frozen for up to 3 months, Reheat in the oven.

Meatless balls
we used the above recipe adding
1/4 cup diced fresh fennel

1 TBS Italian seasoning

1 tsp salt

Directions: using a melon scoop, scoop meatless mix and place on a frying pan to be cooked 5 minutes on each side. Then bake at 375 for 15 minutes

Meatless loaf

The entire mixture is placed in a loaf pan. Top with your favorite barbaque sauce.

Bake for 50 minutes at 375.

Roasted Pepper, Butternut Squash, White Bean Risotto

We  altered Martha's recipe to fit our needs. 

Ingredients:

1.5 pound butternut squash, peeled and diced.

4 scallions sliced

3 cloves garlic, minced

2 sliced roasted red peppers

1 cup Arborio rice

1/2 cup white wine

4-5 cups vegetable broth

1/4 cup chopped basil

1 can white beans, rinsed and drained

1/3 cup violife parmesan 

salt and pepper to taste

Directions:

in the instant pot on saute heat 1/4 cup of vegeable broth, add the squash, scallions, and garlic, season with salt and pepper. Stir often for 6-8 minutes.

Add rice, stir to coat. Add wine and cook until almost all the liquid is gone, 1-2 minutes.

Reduce heat porridge or slow cook, add a 1/2 cup at a time of broth. Cook and stir until the liquid is absorbed, then add more broth and continue until the rice and squash is tender, 35-40 minutes.

Stir in parmesan, roasted pepper, beans, basil and salt.

Garnish with more parmesan and basil

Chocolate Almond Bars

I altered this recipe because I am not a coconut fan, even refined oil.

For the base:

• 1½ cups (384 g) creamy almond butter
• ⅓ cup (67 g) cacao butter, melted
• ¼ cup (85 g) pure maple syrup
• ¼ cup (32 g) almond flour
• ¼ teaspoon kosher salt (skip if the nut butter is salted)

For the chocolate topping:

• 4 ounces bittersweet chocolate, finely chopped (about ⅔ cup)
• 2 tablespoons creamy almond butter
• Flaky sea salt, for sprinkling

Method:

1. Line an 8-by-8-inch baking pan with parchment paper.
2. For the base: In a mixing bowl, stir together the almond butter, cacao butter, maple syrup, almond flour, and salt. Press evenly into the prepared pan and refrigerate.
3. For the chocolate topping: Put the chocolate and almond butter in a microwave-safe bowl. Microwave in 30-second intervals, stirring between each, until the chocolate mixture is melted and smooth, 1 to 1½ minutes. Pour the chocolate over the almond butter base and spread it to cover the top of the base. Sprinkle with the sea salt.
4. Refrigerate for at least 2 hours. Use a sharp knife to cut the bars into 16 servings. Refrigerate the bars, tightly wrapped, for up to 2 weeks.

Popover gluten free and vegan

This recipe was stated as being vegan, but with eggs and ghee it is NOT. We have converted it to being vegan using aquafaba and a spray oil to reduce the fat content.

Ingredients:

• 3/4 cup aquafaba

• 1 cup all-purpose gluten free flour blend

• Pinch of salt

• ½ cup (120 mL) plant based milk

• spray oil for pan

Method:

1. Preheat the oven to 425°F (220°C).

1. Place the empty popover pan in the oven and allow it to heat up, about 5 minutes.

1. In a blender, combine the aquafaba, flour blend, salt, and plant based milk.

1. Blend for 45 seconds.

1. Remove the popover pan from the oven.

1. Spray oil evenly into each popover cavity, then pour the batter evenly into each cavity.

1. Bake for 20 minutes. Do not open the oven until the 20 minutes are over.

1. Remove from the oven and allow the popovers to rest for at least 15 minutes before trying to remove them from the pan.

March WFPB gluten free Potluck

This month's theme is Irish and/or a green ingredient. Everything was amazing!!! Next month's theme is one's favorite meat substitute recipe. The potluck will also be at Debbie's home April 4th at 1 PM.


Irish Beefless Stew

Modified from a recipe in the March 2020 issues of “Forks Over Knives” Magazine, page 64
3 C onions, sliced ¾ inch
16 oz baby Portobello mushrooms
6 cloves garlic, minced
1# baby red potatoes, sliced into ½” pieces
8 oz no salt tomato paste
1 TBS dried Italian seasoning
1 TBS paprika
1# frozen mixed vegetables, or fresh vegetables of your choice
5 C no salt vegetable broth
1/3 C chopped fresh parsley
In a Dutch oven, cook onions with 1 TBLS water over medium heat about 8 minutes, stirring
frequently and adding water 1 to 2 TBLS at a time to prevent sticking. Add mushrooms and
garlic, stirring frequently and adding 1 to 2 TBLS water as needed. Cook around 8 more
minutes. Remove from the pan and set aside.
Add potatoes, vegetable broth and tomato paste. Bring to a boil and reduce heat to medium-low.
Cook uncovered 15 – 20 minutes, stirring occasionally until potatoes are tender.
Add cooked onions and mushrooms, mixed vegetables and cook until vegetables are done. Stir
in parsley.
Note: I added a little more tomato paste to make it thick and more like a stew. You can add
more broth to make it more like a soup.

Irish White Bean and Cabbage stew

used millet instead of barley












Irish Potatoes

Used red potatoes instead of white potatoes. Also eliminated the butter and lemon and added fresh thyme and rosemary.

Sprouted Lentil Salad (recipe to come)

Zoodle and Pesto (recipe to come)

Garlicky Kale Salad 

Salad

Cucumber guacamole sandwiches

Chocolate Coconut Mint Candies from Wholefoods