Curried vegetable

The recipe Five vegetable curry from India is from zliving

This healthy dish can be had on its own, or topped with almond yogurt and brown rice. We served it over brown rice.

You’ll need

• 4 Finely chopped garlic cloves
• 1 thumb knuckle of Grated ginger
• 1 teaspoon ground cumin
• 1 finely chopped jalapeno pepper
• Salt and pepper to taste
• 2 TBS broth for sauteing 
• 1/4 teaspoon ground turmeric
• 2 teaspoons sugar (we omitted)
• 1 cup broth
• 1-2 squash cubed
• 3 sweet potatoes peeled and cut
• 3 potatoes peeled and cut
• 3 cups Green beans cut into small pieces
• 1 quart of Tomatoes – seeded and chopped
• 2 tablespoons almond powder
• 2 teaspoons garam masala – you can make this by roasting cardamom, cinnamon, fennel, nutmeg, cloves, coriander seeds and cumin and blending it in a powder mix

How to

• Heat broth over medium heat till very hot. Add the garlic and ginger till both turn golden
• Add the cumin, jalapeno and turmeric. Stir a little
• Now add the broth. Let the mix come to a boil
• Next, add the squash, sweet potatoes, potatoes, green beans and tomatoes and let it cook on simmer with the lid placed on. Using a big ladle, mash the potatoes and sweet potatoes slightly. This will give the curry a nice consistency. Now add the almond powder and the garam masala
• Remove the curry from the heat and let it wait for about 10 minutes with the lid closed – this will help seal in all the flavors

Cindy's Oil Free Salad Dressing

Cindy's Oil Free Salad Dressing

ingredients:

4 garlic cloves

6 pitted mejool dates

¼ cup nutritional yeast

1/8 cup miso

½ TBS cumin

½ tsp salt

1 cup water

¼ cup pinenuts

3/8 cup lemon juice

¼ tsp turmeric

Put everything in the blender. Blend until smooth

lentil millet cakes

We altered this red-lentil-quinoa-cakes-with-basil-cream recipe to a vegan version fitting our needs. We served this with a salad and roasted purple sweet potatoes. The basil creme makes the cakes delicious.

Makes 12 patties
Ingredients:
salt to taste
1 cup uncooked millet
1 2/3 cups broth  for instant pot (2 cups if using a stove and  pot)

1 cup red lentils, rinsed and soaked at least 30 minutes, drain water prior to cooking
1 tsp ground turmeric
1 tsp ground ginger
1 tsp ground cumin
1/2 tsp ground pepper
2 cups of broth

2 cups chopped onions
2 garlic cloves minced

3 TBS gluten free flour
1/2 cup aquafaba

For the basil cream:
1/2 cup almond yogurt
1/2 cup fresh basil leaves
1/4 tsp salt
2 TBS almond milk
1 tsp lemon juice

Directions:
1. place millet and broth in instant pot, set manual setting for 10 minutes. Allow natural release and allow to cool
2. In a saucepan, combine the lentils, and spices with 3 cups of broth. Bring to a boil. Reduce heat and simmer for 20 minutes. Allow to cool
3. Add 1-2 TBS broth to saute pan over medium heat to saute the onion and garlic until translucent. Allow to cool.
4. Make Basil cream: Combine all ingredients in a blender or food processor. Blend until creamy.
5. Add the cooked millet, lentils, onion and garlic to a large bowl. Combine with flour and aquafaba.
6. Preheat oven to 400. Line a cookie sheet with parchment paper
7. place a 1/2 cup of the mixture onto the parchment paper, flattening to patty shape. Cook 20 minutes, flip and cook another 15 minutes.
8. To serve 2 cakes per person topped with 1 TBS of the basil cream.

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.

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!!!

Minutes to Prepare: 45

Minutes to Cook: 30

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

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.

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