Super Quick Taco Bowls (WFPB, vegan, GF)

This is a quick (maybe 10 minutes) fast meal that is a crowd pleaser for my family of 5.  Full of fiber and phytonutrients that are filling and health promoting.  It's inexpensive, too.  For the budget friendliest version, consider cooking up your own beans or lentils.  For those under a time crunch, store bought beans or lentils are just fine.  Make sure to rinse well and buy BPA free cans.  My taco bowls are usually whatever bean I cooked up over the weekend, frozen fired roasted frozen veggies (I like Trader Joe's for this), frozen kale, and a whole grain that I've cooked over the weekend too.  Most stores do sell frozen and cooked whole grains so that would work too.  Sprinkle in your homemade or store bought taco seasoning, add favorite toppings and you are all set.  

Cooking your own beans can seem overwhelming.  There are a lot of recipes out there that will help.  Personally, I'm super lazy about cooking my beans.  I put them in a container with ample water overnight.  The next morning, I drain the water, add the bean plus fresh water and slow cook anywhere from 3-5 hours depending on the bean.  If that sounds like too much then stick to lentils.  They are easier.  Just follow the package instructions.  No presoak required.

Do you find that you get too many beans built up in your fridge?  If that happens for me, I make them into cookies that are so good you'd never know beans are in them.  Recipe coming soon. 

Ingredients
Beans or lentils
Frozen veggies of choice (kale and fire roasted peppers are delicious)

Whole grain of choice

Salsa and other toppings of choice

1-2 tsp taco seasoning (homemade see below, or store bought) 

Directions

I put all ingredients except toppings and whole grain into a large pan on medium heat.  Frozen veggies should have enough liquid for the seasoning to cover the ingredients but add small amounts of water as needed.  8 minutes of simmer is usually enough time or follow store bought taco seasoning directions.  Warm your whole grain separately or put into veggies/bean mixture.  

Homemade Taco Seasoning (Vegan in the Freezer):  I cut the salt in 1/2.  The addition of cocoa powder really makes this a special taco seasoning to keep around.  

Rating

5 out of 5 of us love this quick and easy taco bowl recipe.

For more: www.feelplantiful.com

Baked Tofu Sandwich (WFPB, vegan, GF)

Growing up, I went to a lot of fish fries.  The sense of community is something I remember fondly along with the super fatty meal (the taste, not the subsequent intestinal issues). I was thrilled to find this delicious baked tofu sandwich idea from Plant Based on a Budget that reminds me of those fish fries.  I didn't have any Panko crumbs in the pantry so subbed in Dr. Greger's cornmeal breading recipe instead.  (The recipe consists of 1/3 cup cornmeal, 1 tablespoon smoked paprika and 2 teaspoons sage.)  I used a BBQ sauce in the photo.  My 12 year old layered on ketchup, mustard, and greens.  He made happy noises at he ate it.  It was definitely quick and easy.  Now I just need to find a yummy tartar sauce recipe!

5 out of 5 of us loved it!  

Plant Based on a Budget just came out with a new cookbook (see link below).  I'm very excited to try it out and save some money while eating for health.  

Tofu Recipe: Plant Based on a Budget

Breading Recipe: How Not to Diet Cookbook (affiliate link)

Book: Plant Based on a Budget (affiliate link)

Taco Salad Heaven (WFPB, vegan, GF, no oil)

I really enjoy listening to the Exam Room podcast.  Chuck Carroll has some great guests full of evidence-based information but it’s also uplifting (well, at least the ones I’ve been able to listen to).  Last week, in addition to some must-know facts about saturated fat from Dr. Barnard, he had on the founder of PlantYou, Carleigh Bodrug.  What a treat!  I was very excited to try out some of the recipes on her website.  Our taco salad/bowls are at a new level.  

All of these recipes can be made a day ahead.  I prefer to make the dressings a day before as the ingredients taste better after having had time to blend.  I add whole beans to the “ground beef” along with the taco seasoning plus some water to heat before serving (just like you would with a taco seasoning packet).  Add your favorite veggies to your salad or serve with a whole intact grain for a bowl.  I went with mixed greens, red cabbage, steamed broccoli, red bell pepper, black quinoa, and cherry tomatoes (see 2nd photo). Salsa and guacamole are also delicious!  

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

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

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!

Aquafabulous Scrambled "Eggs", Chickpea Avocado Smash (WFPB, vegan, nut free)

We are in love with this modified recipe from Blissful Basil.  Most weekends we make up a batch.  The scrambled "eggs" reheat well for other meals, too.  Friday morning, I put a pound of garbanzo beans in the slow cooker to get my aquafaba ready for Saturday or Sunday.  We use the garbanzo beans to make a Chickpea Avocado Smash for sandwiches and wraps for school lunches or other meals.



Aquafabulous Scrambled "Eggs"
Ingredients
12 ounces extra firm tofu
1 cup aquafaba/chickpea brine (see recipe below or use brine from canned garbanzo beans)
2 Tbsp nutritional yeast
1/2 tsp kala namak
1/4 tsp turmeric
ground pepper to taste

Directions
Blend ingredients together until well blended.  Heat a griddle (we use our pancake griddle) to medium high.  Cook "eggs' until desired consistency.  It usually takes 10 minutes or so for us.

Chickpea Avocado Smash

Ingredients
1 1/2 cups cooked garbanzo beans/chickpeas
1 Tbsp capers
1/2 tsp garlic powder
1 1/2 tsp lemon juice
1/4 tsp pepper
1/4 tsp salt
Avocado to desired amount
Bread, wrap, or crackers
Sprouts, optional

Directions
Mash chickpeas with potato masher in a bowl.  Mix in remaining ingredients except avocado.  Mash avocado to place on top of bread, inside of wrap or on top crackers.  Layer chickpea smash on top of avocado.  Add sprouts if desired.


Aquafaba
5 1/2 cups water*
2 1-inch x 1-inch sections of kombu
1 pound garbanzo beans, rinsed & drained

Directions
Place all ingredients in slow cooker for 8-9 hours, until beans are tender.  Remove kombu.  Drain broth from beans, about 2 1/2- 2 3/4 cups worth, storing in a separate container from beans.

*I've found that fresher beans, such as Rancho Gordo, require about an additional 1 cup of water to cook the beans and to produce the 2 1/2 cups worth of brine.

Spinach Potato Anytime Scramble (WFPB, vegan, no oil)

This is an adapted version of the Spinach-Artichoke Scramble from Forks Over Knives.  We eat this most mornings in wrap with cheese for the kids, in a bowl with hot sauce for the adults or on a piece of toast.  Preparing over the weekend for an easy reheat on busy weekday mornings works well for us.  Substitute in your favorite veggies if you like.  The key is the press your tofu removing excess water or it won't turn out correctly.  If you choose to use hash browns, cook out as much excess water as possible.  Black salt (kala namak) will help give the dish an egg-like flavor and smell. 

Ingredients
2 (14 ounce) packages low-fat firm tofu, pressed and crumbled
6 cloves garlic, minced
1/2 cup nutritional yeast
2 teaspoons dried oregano
2 teaspoons dried basil
1 teaspoon ground turmeric
2 yellow onions, diced
1 (8 ounce) package cremini mushrooms, sliced
2 pounds potatoes, 1/4"diced (or use large package of thawed hash browns)
6 ounces baby spinach, chopped
Black salt & pepper, to taste


Directions
Combine crumbled tofu, garlic, nutritional yeast, oregano, basil, and turmeric in a bowl; mix well, then season with black salt & pepper to taste.
Sauté onions and mushrooms in a skillet over medium-high heat, stirring frequently, until onions are translucent, about 5 minutes.  Add in diced potatoes, stirring frequently, until potatoes are cooked through, about 6 minutes. 
Distribute tofu mixture evenly in skillet, sauté until underneath of tofu pieces are golden brown.
Stir, then add chopped spinach, cooking until it has wilted. 
Season with black salt and pepper to taste, then serve warm.

Dan's BBQ Cauliflower Poppers (WFPB, vegan, no oil)

My husband makes these amazing cauliflower poppers most weekends.  He can throw everything together in about 5 minutes, then into the oven.  He makes 1/2 the cauliflower with BBQ sauce and the other 1/2 with hot sauce.  We all devour them as if we've never seen food before.  We'll serve baked potatoes, green salad, baked beans or other items to help round out the meal.  Delicious!

Ingredients

  2/3c rice flour (or another grain flour)

  2/3c almond flour 

  1t onion powder

  1/2t salt

  1c plant milk (or slightly more - you want it like pancake batter)

Directions

1. Preheat oven to 425.

2. Mix in a bowl all ingredients.  

3. Cut head of cauliflower broken into bite sized chunks, tossing the chunks into the batter as you cut.  

4. Mix cauliflower chunks until coated with batter.

5. Distribute chunks evenly on a baking pan.  Use either parchment paper or a silicone mat to keep pieces from sticking

6.  Cook in oven for 20-25 minutes, watch for brown color.  Flip the pieces with a spatula at about the 15 minute mark when the tops have browned a bit.

7. Put bbq sauce in a bowl, (about 1/2c).  Take tray out of oven and toss cauliflower in the bbq sauce to coat.

8. Put pieces back on the sheet pan and cook for another 5 minutes coated in the sauce. 

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.

Ingredients
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


Directions
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.).

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.

Ingredients
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

Instructions
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.

Slow Cooker Red Lentil Soup (WFPB, Vegan, Gluten-free)

Another family share recipe, this time from my sister-in-law, Katie.  I love the simplicity of this Slow Cooker Red Lentil Soup so had to try it.  What I wasn't prepared for was my children devouring it! They cleaned their bowls.  Now the taste is pretty heavy on the tomato so I added plenty of the healthy amazing vegan cheese to it and some chopped up spinach for my serving.  They ate it with a little bit of Daiya and some tortilla chips broken up into it.  All gave a thumbs up! I substituted shredded sweet potatoes for the carrot (one child is not a carrot fan) and omitted the basil (we were out). Still a huge success!

Ingredients
2 cups dried red lentils
32 ounces low sodium oil-free vegetable broth
3 carrots, cut into chucks or 2 cups shredded sweet potato
1 15 ounce can dice tomatoes
4 ounce tomato paste
1 onion, diced
2 garlic cloves, minced
1 teaspoon dried basil
1 teaspoon dried thyme
1/2 teaspoon ground cumin
1 teaspoon salt
1/4 teaspoon black pepper

Directions
Place all ingredients in slow cooker for 8-10 hours on low and 4-5 on high.

Chickpea Veggie Burger (WFPB, Vegan, Gluten-free)

My family is so good about sending me links to recipes they love as several members of my extended family are trying their best at adopting a whole foods plant-based lifestyle.  My little sister sent me this Chickpea Veggie Burger recipe.  I was skeptical as we have tried so many, many veggie burger recipes over the past year.  They were all ok but the kids did not like them.  Now, this one is by far the best veggie burger recipe we have tried to date.  The kids will eat this is in a wrap with plant-based ranch and greens.

Ingredients
1 can chickpeas, drained, rinsed and mashed (or 1 1/2 cups cooked)
1/2 red onion, finely diced
1 small zucchini, grated
3 tablespoons finely chopped cilantro (still as delicious without the cilantro in my opinion)
3 tablespoons red wine vinegar
1/2 to 1 tablespoon Sriracha sauce (kids and I like it with 1/2, husband likes it with full tablespoon)
2 tablespoons sunflower butter or peanut butter
1 teaspoon cumin, ground
1 teaspoon garlic powder
1/2 teaspoon black pepper (or more to taste)
1/2 teaspoon salt
1 cup quick oats

Directions
Preheat oven to 400ºF.  Mash chickpeas before adding remaining ingredients to bowl.  Mix well. Form 6-8 patties.  We have found that baking them in the oven works best for keeping them together. Place patties on silicon baking mat or parchment paper.  Bake for 10 minutes on each side.  

Veggies & White Bean Spread (WFPB, Vegan, no oil)

In our mission to get our children to eat more vegetables in a healthy manner, my husband and I have created this recipe.  This can be eaten in a tortilla or lettuce wrap, as a dip for veggies, or in a panini (the way my children prefer it).  For the panini, we use Ezekiel bread (no oil) and add a very small amount of Daiya cheese (not part of a whole foods plant based diet due to the oil content) to the spread to give it a hint of cheese flavor for them.  We make large batches in the panini press at once with leftovers going into the refrigerator for school lunches.

Ingredients:
1 pound vegetables (we like cauliflower or a carrot/broccoli combo)
1 (15 ounce) canned white beans, drained & rinsed well or 1 1/2 cups cooked
2 tablespoons tahini
1 clove garlic, chopped
1 teaspoon red wine vinegar
1 teaspoon paprika
1 teaspoon lemon juice
1/2 to 1 teaspoon salt
ground pepper to taste
water, for desired texture

Directions:
Chop vegetables into pieces appropriate for steaming or roasting.  If roasting, heat oven to 400º. Roast until tender using silicon baking mat, about 18 minutes.  In food processor, pureé beans and garlic until smooth, 1 to 2 minutes.  Add roasted vegetables, vinegar, and seasonings to pureé and combine.  Season with salt and pepper.  Add water as desired.

Curried Lentils & Rhubarb Chutney (WFPB, vegan, no oil)

• After searching a while to find a rhubarb recipe that doesn't use cups of refined sugar, my husband and I found this one over at Naturally Ella.  Our children didn't care for it but we loved it!  
• 
  
• Ingredients
• 
  
• Lentils:
• 6-8 green onions, diced
• 1 clove garlic
• Juice from one lime
• 1-2 tablespoons curry powder
• 1 cup brown or green lentils
• 3- 3½ cups water
• ¼ cup fresh cilantro (we left this out of the recipe as we didn't have it on hand)
• water for sautéing onion
• 
  
• Rhubarb Chutney:
• ¼ cup green onions
• 1 teaspoon minced ginger
• 2 tablespoons apple cider vinegar
• ¼ cup pitted and chopped Medjool dates
• 2 cups cubed rhubarb
• ¼ teaspoon salt
• ¼ teaspoon cardamom
• 2 cinnamon sticks
• 2 tablespoons water
• ⅛ teaspoon red chili flakes (optional)
• 
  
• Extras:
• Brown Rice
• 
  

Directions

1. In a medium pot, heat water for rhubarb chutney. Add in onions and ginger, cooking until fragrant, 2-3 minutes. Add in vinegar and give a good stir to loosen up an stuck onions. Add in the remaining ingredients and reduce heat to medium low. Let chutney cook until rhubarb and dates have broken down into a chunky sauce, 15-20 minutes (depending on stove-top heat.) Remove cinnamon sticks, taste and add seasonings if needed. Remove from heat and let sit until ready to serve. (When cooking with water instead of oil add in small amounts of water to prevent veggies from sticking to pan.)
2. To make lentils, follow a similar procedure to that of the chutney. Heat water over medium heat. Add in onions and garlic, letting cook for 2-3 minutes. Next, squeeze in lime juice and add 1 tablespoon of your favorite curry powder (we used just 1-2 teaspoons as our curry powder is quite powerful). Let cook for one more minute to get the curry powder fragrant. Add in lentils and three cups water, bring to a boil, then reduce to a simmer.
3. Let lentils cook until tender but not mushy. If you find the lentils are still not tender and most the water has been absorbed, add in a bit more water to reach desired consistency.  Stir in cilantro and let cook for one more minute.
4. Serve lentils over your favorite cooked whole grain and top with a big scoop of rhubarb chutney.

Creamed Mushrooms on Toast (Vegan, No Oil, WFPB)

My mother-in-law tried out this recipe from Mark Bittman and loved it.  All I had to do was remove the oil to make it healthy.  It is delicious with or without the piece of bread.  Will be making this one again!  Kid approved!

Ingredients
1 1/2 pounds fresh mushrooms
2 cups cooked white beans
1 tablespoon garlic, minced
1 teaspoon dried rosemary or thyme
Water, 1/2 cup + 1/4 cup
Salt & pepper to taste
Whole-grain toast

Directions
Heat mushrooms in large skillet, cooking until tender.  Add small amounts of water as needed to prevent mushrooms from sticking to pan.  Purée beans in a blender with 1/2 cup water until smooth.  Once mushrooms are tender, add garlic and dried herbs with 1/4 cup water.  Let bubble and evaporate down (about 1 minute).  Add beans and stir mixture together until warm.  Add small amounts of water if needed to keep from sticking to pan.  Add salt & pepper to taste. Serve warm.

Sweet Potato Black Bean Chili (Vegan, No oil, WFPB)

This is one of our all time favorite soup recipes.  We've been happily eating it all winter long!

Ingredients
2 pounds orange-fleshed sweet potatoes, peeled & cut into cubes
1/2 teaspoon chipotle powder

2 onions, diced
6 cloves garlic, minced
2 red bell peppers, diced
1 tablespoon ancho chile powder
1 tablespoon ground cumin
1 teaspoon dried oregano
1 (28 ounce) container diced tomatoes
1 cup water, or more as needed
1 teaspoon salt
1 teaspoon maple syrup
1 teaspoon unsweetened cocoa powder
2 (15 ounce) cans black beans, rinsed and drained or 3 1/2 cups cooked
fresh cilantro or avocado, for garnish (optional)


Directions
1. Preheat oven to 400ºF.  Combine sweet potatoes, chipotle powder in bowl and mix.  Spread sweet potatoes on baking sheet lined with parchment paper.  Roast until tend about 20-25 minutes.  Allow to cool to room temperature.

2. Cook with water and stir onion, garlic, bell pepper, ancho chili powder, cumin and dried oregano in a large pot or Dutch oven over medium heat.  Add water as needed to prevent vegetable from sticking.  Stir and cook until softened.  Poor tomatoes and water into onion mixture then bring to a simmer.  Add salt, sugar, and cocoa powder.  Reduce heat to low and simmer for 30 minutes.

3.  Stir black beans and cooled sweet potatoes into the onion-tomato mixture.  Add more water to reach desired consistency.  Simmer until heated through, about 15 minutes.  Serve with cilantro or avocado.

Butternut Squash & Carrot Soup (Vegan, WFPB, Gluten-free)

My sister made this on one of her trips to visit last fall.  Delicious!  It is a favorite of mine. The children don't love it like I do which just leaves more for me to enjoy.  We have frozen the leftovers in small containers and the taste remains the same.  The original recipe calls for soy milk but her version is so good without the milk we don't add it.  To make it a meal, I will pour the soup onto some steamed brown rice.  Enjoy!

Ingredients
1 onion, diced
4 garlic cloves, minced
4 carrots, sliced
3 stalks celery, diced
2 small or one large butternut squash, peeled and chopped (frozen cubed butternut squash will work in a pinch)
5 cups low sodium vegetable broth (read ingredient labels to avoid added refined oils)
2 tablespoons fresh sage, chopped
salt and pepper to taste

Directions
In a large stock pot or dutch oven, sauté onion and garlic in 1/4-1/2 cup of water until soft (5-8 minutes).  Add in carrots, celery and more water cooking an additional 5-8 minutes.  Continue to add water to keep ingredients from sticking to pan.  Add squash, broth and sage.  Stir until squash well coated.  Bring to boil, reduce heat to a simmer.  Cook for 25 minutes or until squash is soft. Mash the contents with a potato masher or blend ingredients in food processor or blender.  Add salt and pepper to taste.  Serve warm.

Gallo Pinto (Vegan, WFPB, Gluten-free)

Thank you to my friend and preschool Spanish teacher, Julie, over at Spanish Chat LLC who introduced us to gallo pinto.  This dish is simple, inexpensive and delicious.  I can see why it is a staple of the Costa Rican diet.  This is the recipe I adapted. Enjoy!

Ingredients
1 medium onion, chopped
2 garlic cloves, minced
3 cups cooked brown rice
2 cups cooked black beans (we've used a variety of small beans & all have turned out well)
1 teaspoon ground cumin (toasting it brings out more flavor but not necessary)
1 teaspoon ground coriander
1/2 teaspoon ground ginger
2-3 tablespoons vegetarian worcestershire sauce
salt & pepper to taste
fresh cilantro to taste

Directions
Sauté onion and garlic in about 1/4-1/2 cup of water until onion softens and turns color adding in water as needed to keep onion from sticking to pan.  Add spices and worcestershire to onion mixture, stir.  Next, combine beans and rice into onion mixture.  Cook until heated through.  Add salt and pepper to taste.  Serve warm.