Wednesday, July 12, 2017

Potato Salad (WFPB, no oil, vegan)

Potato Salad 

This is an easy and tasty potato salad to bring to any potluck, pack in school lunches, or have around for snacking.  We adapted this recipe from the Forks Over Knives cookbook.  The raw onion in the original recipe bothered us so we substitute onion powder.  It's delicious served over a bed of greens. Enjoy!

2 pounds red potatoes, cubed (about 5 cups)
2 cloves garlic, minced
1 1/2 teaspoons lemon juice
2 stalks celery, finely diced (about 1/2 cup)
1/2 (14 ounce) package of extra-firm tofu, drained
1 tablespoon yellow mustard
1 1/2 teaspoons Dijon mustard
1 teaspoon onion powder
1/4 teaspoon sea salt
2 dill pickles, finely diced
fresh ground black pepper

1. Scrub, cube and steam potatoes for 10 minutes, until tender when pierced by a fork.  Transfer to bowl to cool.
2. Combine tofu, yellow mustard, Dijon mustard, garlic, lemon juice, and salt in a blender; purée until smooth.
3. Transfer mixture to bowl and add pickles; stir to combine.  Add potatoes, celery, and onion; toss gently.  Add pepper to taste.

Ratings:  3 out of 5 love it  (I have no idea why 2 of the kids don't like it.)

Thursday, March 30, 2017

Evidence-Based Nutrition Newsletter

Good news!!!

After a successful screening of the documentary PlantPure Nation, I've launched a monthly meetup and a newsletter.  The goal of the newsletter is to share out the most recent information on evidence-based nutrition.  It will also help to organize the communication for our monthly meetings in Omaha, Nebraska.  Therefore, if you do not live locally, you can still keep up with the topics of our discussions from the convenience of your home.  Also, more recipes with be shared on the newsletter. You may sign up on the right side of my blog or use the this newsletter link.

Wednesday, October 5, 2016

Simply Delicious Butternut Squash "Cheese" Sauce (WFPB, Vegan, Nut free)

Yesterday, I found myself in a dilemma.  I had 30 minutes to get my daughter fed and out the door to her next activity.  My kitchen was overflowing with butternut squash so I had steamed them up the day before.  However, my children are not butternut squash fans.  I've tried too many recipes over the years to count.  I, however, love them which is why I keep buying them.  Anyway, in my determination to get them to eat butternut squash, I ran across a simple cheese recipe (which I have misplaced) without cashews (we love cashews but they don't like everyone in our family).  I adapted it slightly.  It was a huge hit with all of us except one.  It tastes amazing on the mung bean/edamame fettucine we eat.  Hope you enjoy it too!

2 cups cooked butternut squash
2 tablespoons tahini
2 tablespoons nutritional yeast
1 teaspoon garlic powder
1 teaspoon smoked paprika 
1/4-1/2 teaspoon salt (optional)....I thought it was great without by my kids disagreed

Put all ingredients in a high speed blender.  Purée until smooth.  Add small amounts water to help the blending process if needed (I did not do this making it a little thick).  Throw it on your cooked pasta or baked potatoes or whatever sounds good.  Enjoy!

Rating: 4 out of 5 loved it!

Monday, August 24, 2015

Cookie Dough Dip (WFPB, Gluten-free, Sugar free)

This is one of my all time favorite desserts from Chocolate Covered Katie.  It makes a great classroom birthday party treat everyone loves.  Plus it is really easy to make as long as you remember to pre soak the dates.

  • 1 1/2 cups chickpeas or white beans (1 can, drained) (250g after draining)
  • heaping 1/8 tsp salt
  • tiny bit over 1/8 tsp baking soda
  • 1 tbsp plus 1 tsp pure vanilla extract
  • 1/4 cup nut butter of choice (sunflower butter works well)
  • 1 and 1/4 cups pitted dates (about 10 medjools)
  • 1/3 cup chocolate chips 
  • 2 tbsp oats, optional
  • plant-based milk of choice as needed for consistency

In a bowl, cover the dates with 1/2 cup water. Let this sit for at least 8 hours. Then add all ingredients (including the dates' soaking liquid), except chocolate chips, to a food processor  and process until very smooth. 

Tuesday, June 23, 2015

Indonesian Noodles (Plant-based, Gluten-Free)

The cookbook "Forks Over Knives" has been a main resource over the past several months for our family.  From Chef AJ's "Disappearing Lasagna" to delicious pastas using cauliflower to make an amazing cream sauce, it seems all recipes have been wonderful.

The Indonesian Noodles recipe originally calls for brown rice noodles and mung bean sprouts.  However, we found these delicious fettuccine-shaped mung bean noodles at the store for a substitute.  Also, as a shortcut (time is of the essence in our kitchen with 3 hungry kids to feed), I used our food processor to slice the onions and carrots.  The kids and adults all loved the recipe.  Definitely putting this on the repeat list.

3 tablespoons low sodium soy sauce* see note on soy
2 tablespoons date molasses (use maple syrup in a pinch)
1 tablespoon tomato paste
1 tablespoon sambal oelek (definitely worth searching for this as it is delicious, otherwise I was going to substitute with sriracha)
3 cloves garlic, minced
1 medium yellow onion, peeled and cut into 1/2 inch slices
1 cup shredded cabbage
1 medium carrot, peeled and cut into matchsticks
12 ounces brown rice noodles or 1 1/2 packages mung bean noodles, precooked and warm

Combine soy sauce, molasses, tomato paste, sambal oelek, and garlic in small bowl, set aside.

Heat a large skillet over high heat.  Add onion, cabbage and carrot.  Directions say to stir fry for 2-3 minutes adding 1-2 tablespoons of water to keep veggie from sticking.  I had to stir fry for longer to get my onion cooked enough and used veggie broth to keep it from sticking.  Add soy sauce mixture and cook an addition minute.  Add cooked noodles and toss well.  Serve warm.

Note on soy:
Many of my recipes now contain soy and have for months.  The health benefits of whole, non-GMO soybeans are too great to detail here.  Nutritionfacts. org is a good source on health benefits of whole soy.  We actively avoid GMO soybeans and processed soy (e.g., isolated soy protein, etc.).  Once we realized it was the carrageenan (food additive) in our soymilk causing the problems (not soy as the doctor thought) we have been fine consuming non-GMO, minimally processed soy products (e.g., edamame, organic soymilk (just water and soybeans), organic tofu, etc.).

Fudgy Brownies (Low Sugar, Plant-Based , Gluten-Free)

I saw this post over at Vegan in the Freezer and had to try it.  I substituted dates for the coconut sugar and sunflower butter for the coconut butter. This is the best brownie recipe I've tried! It does not fall apart like others I've tried or get dry like others.  Plus, it is a nice fudgy, moist brownie.  Delicious!
1/2 cup kidney beans
1 cup pitted dates, softened in water for 30 minutes prior to using
1/3 cup peeled, precooked, and cooled yellow or red potato 
2 tablespoons tahini 
2 tablespoons sunflower butter
1/4 cup pure maple syrup
3 tablespoons nondairy milk
1/2 cup plus 2 tablespoons cocoa powder
2 tablespoons arrowroot powder
11/2 teaspoons pure vanilla extract
1/2 teaspoon baking powder
1/2 teaspoon baking soda 1/2 teaspoon sea salt
3 tablespoons nondairy chocolate chips (mini are nice)
Preheat oven to 350°F. Line an 8" × 8" brownie pan with parchment paper.
Using a food processor, purée the beans, dates, potato, tahini, and coconut butter until smooth.  Add maple syrup and milk and purée again.
Add the cocoa powder, sugar, arrowroot, vanilla extract, baking powder, baking soda, and sea salt to the processor and process until combined. Stir in the chocolate chips.
Transfer the mixture to the brownie pan, and spread evenly with a spatula. Bake for 22–24 minutes. Remove, let cool completely before serving. 

Monday, March 9, 2015

Potato "Egg" Casserole (Vegan, WFPB, No oil)

This recipe from Fat FreeVegan is amazing!  It is the best vegan recipe we have tried that gets close to the real egg taste and texture.  We used 16 ounces of sprouted tofu and added the optional cashews.  It is a low calorie delicious meal.  Three of us love it.  The other 2 think it is just ok.  We will be experimenting with other veggie combos.  It is a part of our weekly meal plan and reheats well.

1 pound red potatoes, quartered (we chopped ours into bite sized pieces)
1/4 cup diced roasted red pepper
1 pound broccoli rabe
16 ounces sprouted tofu, drained
1/4 cup plain soy milk
1 clove garlic
2 tablespoons nutritional yeast
1 heaping tablespoon of cornstarch
1 tablespoon raw cashews (optional)
1/4 teaspoon onion powder
1/8 teaspoon turmeric
3/4 teaspoon salt
1/8 teaspoon chipotle chili powder
1 teaspoon basil

Preheat oven to 400ºF.  Roast diced potatoes on parchment paper lined baking sheet for 15-20 minutes, stirring once, until they are slightly tender.  Remove from oven and transfer to casserole dish.  Season lightly with salt and pepper.  Sprinkle with roasted red pepper.

While potatoes are baking, bring large pot or water to boil and have ready a large bowl of water and ice.  Cut off and discard rabe's thick stems.  Chop the leaves and smaller stems into 2-inch pieces. Add salt to boiling water, add broccoli rabe, boiling for about 5 minutes.  Drain well and plunge into ice water.  Dry greens well and place them on top of potatoes.

Place tofu and remaining ingredients in blender, purée until smooth.  Add small amounts of additional water to help make mixture smooth, if needed.  Pour mixture over contents in baking dish. Use spoon to gently open areas in the greens to allow mixture to penetrate.  Smooth top of tofu layer until even and covering all rabe.

Bake for 40-50 minutes or until liquid has thickened.  (Shallow baking dishes take less time that deep ones.) Remove from oven and allow to rest for 10 minutes before slicing and serving.