Breakfast Casserole (WFPB, vegan, GF)

Sometimes the amount of veggies in the fridge are in abundance and need to be used before they go bad, usually during the 6 months of the year where we pick up a bounty of local produce from our Community Supported Agriculture (CSA) share. It’s a great problem to have, too much food!  My spouse came up with a recipe for a casserole to save the veggies.  It’s a good one to do on a weekend when you have more time for cooking and reheats well through the week.  Top it with salsa, hot sauce, microgreens, or plant-based queso.  Great for breakfast or anytime.

For the fridge veggies, we had parsnips, mushrooms, cooked beans and greens that needed to get used this time.  Roast your potatoes and sauté your veggies separately before layering into the casserole dish.  

Ingredients

Eggy Filling (cut the egg filling in half if you prefer less, it's great either way):

2 packages organic tofu, extra firm (drained)

½ cup nutritional yeast

2 cups aquafaba*

½ tsp liquid smoke

2 tsp black salt (kala namak)

1 tsp turmeric

1 tsp salt

1 tsp pepper

Veggie layer:

2 lbs potatoes, cubed, steamed

1 lb mushrooms, cooked

1-2 onions, cooked

1 bag kale, frozen 

Or whatever veggie combination you like!

Directions:

Preheat the oven to 425°. Cook veggies.  Blend eggy filling ingredients in a blender until smooth.  Layer in a 9x13 casserole dish in order: 1) potato, 2) ½ egg mixture, 3) pre-cooked veggies, then 4) remaining ½ of egg mixture.  Bake uncovered for 45 minutes.  Let stand for 5 min, slice, and top with your favorite toppings.  

*Aquafaba is garbanzo bean broth found by saving the liquid from canned garbanzo beans or by making your own.  Making your own is very easy but the secret is to use kombu.  My favorite aquafaba recipe comes from Aquafaba by Zsu Denver.  If you use canned bean liquid make sure it’s salt and BPA free.  

Aquafaba book: https://amzn.to/3FIpPOO (affiliate link)

For more: www.feelplantiful.com

#aquafaba #casserole #plantbasednutrition #wholefoodplantbased #feelplantiful

Chocolate Chip Cookie Bars (WFPB, vegan, GF)

It’s finals week in our house meaning lots of stressed out kids and study groups.  When loved ones are going through stressful times, I make sure there are lots of whole, minimally processed foods, especially veggies, to support their bodies and minds as they deal with difficult times.  Basically, lots of hummus varieties, veggies for dipping and whole grain crackers as quick, easy, prepackaged foods can dysregulate dopamine function in the brain making depressive symptoms worse and increase inflammation in the body.  Not what you want happening during stressful times.  But what to do with teens who don’t get excited about veggies and hummus?  My solution is an adapted recipe favorite for many years now, our chocolate chip cookie bars.  

Beans and oats are a great source of protein, fiber and minerals that many are deficient in like magnesium (essential for nerve functioning).  My substitutions include replacing the oil with applesauce and replacing maple syrup with date paste (both 1:1 ratios).  These are now very low fat making them crack a bit more than the full fat version.  We love them without all of the fat but you may find you prefer to have a small amount in it.  These antioxidant-rich, low glycemic, anti-inflammatory bars are perfect for gearing up for exam time and other life stressors.  

Ingredients

2 cans bpa-free cannellini beans (drained and rinsed) or 3 1/2 cups cooked

1 cup quick or rolled oats

1 cup unsweetened applesauce

2 teaspoons vanilla extract

1/2 teaspoon baking soda

2 teaspoons baking powder

1/2 teaspoon salt

1/2 cup date paste*

3/4 cup chocolate chips (we like the Enjoy Life brand of mini chips but there are more affordable dairy free chips out there too)

Directions

Preheat oven to 350º F.  Lightly spray 9x12 pan or use parchment paper.  If using rolled oats, pulse them a few times in a food processor to break them into smaller pieces thus creating quick oats.  Add remainder of ingredients except chips in food processor.  Blend really well.  If using home cooked beans, you may need to slowly add water to get a smooth batter-like consistency.  Mix in chips.  Pour batter into pan.  Cook for 25-30 minutes or until toothpick comes out clean.  Let stand 10 minutes before removing from pan.

*I make my own date paste (1 cup water blended with 1 cup softened pitted dates and 1 teaspoon lemon juice) as it’s really easy and significantly cheaper than the date pastes and syrups on the market.

Chocolate Chips: https://amzn.to/3hp5eqH (affiliate link)

For more: www.feelplantiful.com

#chocolatechipbars #plantpurecommunities #plantbasednutrition #wholefoodplantbased #feelplantiful

The Best Salad (WFPB, vegan, GF option)

This salad from PlantPure Nation is hands down one of the best salads I’ve made.  People are always surprised that the greens in it are brussel sprouts.  The maple dijon dressing is so good I keep it around to throw on veggie bowls and other salads.  Plus, it’s a breeze to make.  I usually make up a batch of the salad a day before.  Using a food processor is so helpful to make it a speedy process.  I shred my apple on the coarse side of the shredder blade (instead of chopping…because I enjoy shortcuts!) and toss the apple shreds in a tablespoon or so of lemon juice to keep them from browning before mixing them into the other dry ingredients.  I chop my walnuts with the S blade then use a 1 mm slice setting to make the brussel sprouts thinly sliced.  Everything comes together quickly once the quinoa is cooked and cooled.  We could eat it all in one meal but I try to make it last for 2.  Sometimes I don’t add the bac'n chickpeas if I’m running short on time and it’s great without.  (Sub out soy sauce on chickpeas for a gluten free version.) If it’s just us eating the salad I usually leave off the avocado as we love it with or without.  If I’m serving guests I will usually leave the avocado in.  It’s one of a few salads that all 5 of us love.  I hope you do too!

For food processors, we started off with a Cuisinart that was more budget friendly (about 20 years ago!).  It worked well but we upgraded about 10 years ago to a Breville.  Wow, what a difference that made!  It’s in heavy use so we replace the S blade about every 5 years (not very expensive) and still love it.  

PlantPure Nation has some great recipes to check out. Their nonprofit PlantPure Communities is involved in philanthropic work related to educating everyone in evidence-based nutrition with a particular focus on food insecure locations in the US.  Check out the documentary PlantPure Nation or their website for more information.  

Recipe: https://tinyurl.com/4ek42fv9

Food Processor: https://amzn.to/3iQX9vf  (affiliate link)

PlantPure Communities: https://plantpurecommunities.org/

For more: www.feelplantiful.com

#brussel sprouts #plantpurecommunities #plantbasednutrition #wholefoodplantbased #feelplantiful

Mental Health & Nutrition

As I write this post, our high school has experienced another suicide, the 3rd of the semester.  In the past 4 years, my 3 children have known a total of 6 classmates who have committed suicide.  The numbers are alarming and the impact to families and in the community is devastating.  While I do not assume to know all of the factors involved in such heartbreak, I do know psychology and nutrition.  

Estimates range from 40% to 70% of calories for US children come from ultra processed foods (empty calorie foods) with 0.9% of teens meeting the recommendations for fruit and vegetable intake but averaging 22 teaspoons a day of added sugar (6 teaspoons or less is recommended by the American Heart Association)1.  Ultra processed foods are devoid of micronutrients, phytonutrients and fiber, all essential to keeping their minds and bodies functioning properly.

The link between mental health and nutrition is strong.  Misinformation about healthy diets is rampant.  If you are in need of vetted resources about how to feed yourself or your developing child, tween, or teen, I highly recommend 2 books.  Don’t let the title fool you, “Becoming Vegan” by Brenda Davis, R.D. is a deep dive into all of the nutrient needs we all have whether we eat meat and dairy or not.  It covers the lifespan from childhood, to puberty, to lactation, and on.  Another item on my reference shelf in heavy use is “Nourish”, a collaboration between pediatrician, Dr. Shah, and Brenda Davis with a greater focus on childhood.  Both are excellent reference books with evidenced-based information.  They should also be available at your library.  Nutrition may be just one piece of a very complicated puzzle but it’s an action we can all easily take. 

If you or someone you know is in need of support, call 988 to reach the US National Suicide Prevention Lifeline.  

Becoming Vegan: https://amzn.to/3VWxoZ4 (affiliate link)

1Nourish: https://amzn.to/3VOoxs6 (affiliate link)

For more: www.feelplantiful.com

#brendadavis #mentalhealth #plantbasednutrition #wholefoodplantbased #feelplantiful

Pumpkin Soup (WFPB, vegan, GF)

Pumpkin Soup

After devouring our pumpkin pies over the holiday, I needed a recipe to use up our extra cooked pie pumpkin flesh.  There are many delicious pumpkin soup recipes out there that use coconut milk which contains saturated fat.  We tried The Simple Veganista’s Pumpkin Soup recipe that uses red lentils.  It quickly became a favorite.  While my kids think it’s a shame we did not make more pies with the leftovers (they could eat pie everyday), I absolutely love this recipe.  I was out of fresh parsley and thyme so substituted dry ingredients for those:   ¼ tsp thyme & ½ tsp parsley.  Since my pie pumpkin was already cooked, I added it in after the lentils were cooked.  It freezes well too! 

The recipe calls for Better than Bouillon so I tried it.  I was shocked to see it contains 750mg of sodium per 1 tsp so I grabbed the lower sodium one.  I failed to see the lower sodium contains maltodextrin, a highly processed food additive linked to intestinal health and glucose issues.  Three of us in our family have significant, unpleasant reactions when we consume any amount of maltodextrin so I had to throw it out.  Plus, even the low sodium version has more sodium per 8 fluid ounces than the Pacific Brand foods version I normally buy.  Therefore, I will continue to use the low sodium vegetable broth from Pacific Foods.  I only suggest products I actually use, get no payment from the manufacturer but have included an Amazon affiliate link below. Of course, you can always make a big batch of broth and freeze it so you have ultimate control of the sodium levels. 

Recipe: https://tinyurl.com/yjfy33ef

Low sodium vegetable broth: https://amzn.to/3XGiHLd (affiliate link)

Maltodextrin information for diabetes: https://tinyurl.com/3e43yext

Maltodextrin information for gut health: https://tinyurl.com/bebhe5sz (about 4 min. mark)

For more: www.feelplantiful.com

#thesimpleveganista #plantbasednutrition #wholefoodplantbased #feelplantiful

Pumpkin Pie (WFPB, vegan, GF)

Spending the morning baking with my 2 oldest children making our favorite pumpkin pie recipe with some edits.  This is not a low sugar recipe but the fresh pie pumpkin pulp is loaded with fiber.  Fiber helps mitigate insulin spikes which is why the saying at our dinner table is "fiber first".  We identify the highest fiber foods on our plate and try to consume them first.   97% of Americans eat a fiber deficient diet*.  Given the tremendous amount of health benefits of fiber consumption (binds to toxins, excess cholesterol, estrogen & removes them, reduces the risk of leading killers, etc.), this Thanksgiving I'm thankful for fiber!  And we will be eating this pie after lots of fiber-fueled dishes such as green bean casserole, roasted brussels sprouts, and a mashed sweet potato recipe.  

Updated recipe:

Ingredients
Crust
2 cups rolled oats (used certified gluten-free if needed)
1/2 cup pitted dates (packed)
1/3 cup almond butter (we used sunflower butter)
1/8 teaspoon sea salt (omit if almond butter has it)
2 tablespoons plant-based milk

Filling
1 can pumpkin purée or 2 cups cooked pie pumpkin flesh
3/4 cup raw cashews
1/3 cup plain unsweetened plant-based milk (increase this amount as needed for blender to mix if using fresh pie pumpkin)
1/2 cup + 1 tablespoon pure maple syrup
1 tablespoon fresh lemon juice
1 tablespoon arrowroot powder
2 heaping teaspoons pumpkin pie spice
1/2 teaspoon vanilla extract
1/4 teaspoon salt

Directions
Preheat oven to 400°F. Prepare a pie plate by putting down parchment paper. In a food processor, add the oats, dates, and salt for the crust. Purée until fine and crumbly. Then add the almond butter and purée for about a minute. Add the milk and pulse through until the mixture becomes sticky (it should hold together when pressed/pinched). If it’s not holding together, add a little more milk, 1 tsp at a time, until it does. You shouldn’t need more than another 3-4 tsp. Remove and transfer to a prepared pie plate. Press mixture in with your fingers until evenly distributed around the base and up the sides of the plate. The parchment paper makes this process a bit difficult so using a light spray of oil as per the original directions can be followed in lieu of the parchment.  

In a blender (high speed works best, for regular blender you will need to blend longer and scrape down jar several times) combine all ingredients for the filling. Purée until very smooth, scraping down sides of bowl as needed. Pour mixture into pie crust (scrape out bowl) and gently tip back and forth to distribute evenly. Bake for 10 minutes, then reduce heat to 350F (180C) and continue to bake for 25 minutes, until the pie is golden and has mostly set (the center may be soft, but it will set further as it cools). Remove from oven, transfer to a cooling rack. Let cool completely before slicing and serving (can refrigerate to chill first). Serve as is or with vanilla non-dairy ice cream. Serves 6-8.

* Fiber overview: https://nutritionfacts.org/topics/fiber/
For more: www.feelplantiful.com

Creamy Lentil Soup (WFPB, vegan)

Creamy Lentil Soup

When we first started eating whole food plant-based 9 years ago, my kids weren’t exactly bean enthusiasts.  However, I could get them to eat lentils with ease.  While this recipe, a favorite in our house, uses green lentils, there are a wide variety of lentils to try out as you look for anti-inflammatory sources of protein.  Lentils are also rich in iron, zinc and folate.  My personal splurge-worthy lentil is the Black Caviar lentil at Rancho Gordo (although the Black Beluga lentils are amazing too).  I’m not affiliated with Rancho Gordo, just a huge fan!  

Recipe: https://tinyurl.com/3acnkakb

Rancho Gordo: https://tinyurl.com/2h6kd8ff

Lentils: https://nutritionfacts.org/topics/lentils/

For more: www.feelplantiful.com

Cashew Ricotta (WFPB, vegan)

 

This is one of my top 2 favorite dairy free cheese recipes.  So simple and delicious from The Simple Veganista.  Goes well with lasagnas, crackers, sandwiches, wraps and more.  One of our favorite ways to use it is with beets, mustard and arugula.  Beets can be sliced thin in a food processor at your desired thickness, steamed in an Instant Pot for about 8 minutes or until tender, cooled and layered onto a wrap or sandwich like deli meat.  A wrap with layers of cashew ricotta, mustard (we like it with German mustard), cooked beets and arugula makes for a delicious, healthy on the go lunch.  The recipe suggests adding as much salt as you want, however, the lower the salt the better for our health.  Excess sodium consumption is a leading cause of mortality.  

Recipe: https://tinyurl.com/4wuxvt59

Sodium reference: https://tinyurl.com/32vb55rn

Instant Pot: https://amzn.to/3GesHVG

For more: www.feelplantiful.com

Yellow Split Pea Dal (WFPB, vegan)

Yellow Split Pea Dal

Made an amazing Yellow Split Pea Dal recipe from one of my favorite cookbooks, How Not to Die: 100+ Recipes to Help Prevent and Reverse Disease by Dr. Michael Greger.  The book is excellent too.  It sits on my reference shelf with lots of pages flagged due to their importance. Modified the recipe just a bit by blending half of the cooked contents and eliminating the hot green chili.  All 5 of us devoured it with those who like spice adding some at serving time.

Cookbook: https://amzn.to/3O7bNue

Book:  https://amzn.to/3g9DMN0

For more: www.feelplantiful.com

Carrot Lox (WFPB, vegan)

 

Carrot Lox (WFPB, vegan)

One of my favorite foods, prior to my plant nutrition training, was smoked salmon.  Learning about AGE's and how harmful smoked meat is was a sad moment all those many years ago.  Fortunately, my spouse and his carrot lox recipe came to the rescue.  I am forever grateful! He makes up a batch 2-3 times per month for our family of 5.  It's a breakfast favorite and goes into wraps too.

Pickled Red Onion
3-4 red onions (4 cups packed)
1 tsp salt

1 Tbsp maple syrup

Apple cider vinegar to fill jar

Carrot Lox

4 cups packed of carrot slices

3 Tbsp liquid smoke

3 Tbsp rice vinegar

1 tsp salt

Instructions

Halve the red onions, put into food processor with slice blade at 1 mm.  Place ingredients into mason jar, let sit in fridge 24 hours before using.  

Using a food processor place blade at 2 mm, lay carrots sideways to create nice long rectangles (cutting carrots to make them fit into the food processor chute sideways).  Place in steaming basket of Instant Pot with shallow layer of water at the bottom.  Steam for 3 minutes with a quick release.  Fresh carrots from a garden will take longer until the desired salmon-like soft texture is achieved.  Place softened carrots into a mason jar with ingredients and gently rotate jar to distribute mixture over all carrots.  Place in fridge for at least 12 hours.  Keeps for a week.  

Our favorite way to eat this is on Ezekiel English Muffins (toasted), with avocado, layered with capers, microgreens or sprouts, carrot lox and topped with the pickled red onion.  It's so delicious!  

Ratings: 2 out of 2 love it!  This one is hard to rate with the family since the kids either have never had smoked salmon or don't remember it.  The adults love this recipe, 1 teen and a tween prefer to sub out the lox for chickpea smash, and our other teen hasn't tried it.  She just wants her much beloved steel cut oatmeal every morning.  Enjoy!