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

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!

Ingredients
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

Directions
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.)

Sweet Potato Biscuits (Vegan, No Oil)

I was very skeptical trying out this recipe for Whole Wheat Vegan Sweet Potato Biscuits from the Happy Herbivore.  They turned out amazing!  My entire family gobbled them up.  Will try the next batch without the teaspoon of sugar to see if we notice a difference.  The Whole Foods Plant-Based lifestyle is about eating plants that are minimally processed so these don't exactly fit within that framework.  However, these are so much healthier than any biscuit I've seen so they are served at our house.  They go nicely with a chili soup.  Enjoy!

Ingredients
1 cup whole wheat pastry flour (I used whole wheat flour)
1 teaspoons baking powder
1/4 teaspoon baking soda
1 teaspoon raw sugar
dash of cinnamon
1 whole banana, cold
3/4 cup of sweet potato, mashed

Directions
Cook, skin and mash sweet potato, set aside.  Line cookie sheet with parchment paper.  Preheat oven to 425º. Combine flour, baking powder, baking soda, sugar, and cinnamon together in food processor. Pulse a few times to get even distribution.  Add banana and run processor for 45 seconds or until dough forms.  In separate bowl, mix in with sweet potato.  Using a spoon or cookie dough scoop, put drops on sheet.  Bake 5-10 minutes until toothpick comes out clean and golden brown exterior.

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.

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.

Cumin Lime Black Bean Quinoa Salad (WFPB, Vegan, Gluten-free)

Tried out this recipe from Oh She Glows but omitted the oil to make it healthier.  I served it as a side dish on a large piece of romaine lettuce so the kids could pick it up easily without spilling it.  Our main dish was my Sweet Potato Burrito recipe minus the oil and processed vegan cheese.  Delicious!  Why no oil?  Here is a link to a nice summary of the scientific research all of which I learned in my Certificate in Plant-Based Nutrition program.  For a more detailed explanation on the biochemistry click here for a video explanation from Dr. Esselstyn.

Ingredients
Salad
1 cup uncooked quinoa (or 3 cups cooked)
1 1/2 cups cooked black beans (or 1 can)
1 1/2 cups cilantro, finely chopped
3 small/medium carrots, shredded
4 green onions, chopped

Dressing
3 tablespoons fresh lime juice
1 large clove garlic, minced
1 teaspoon ground cumin, toasted
1 teaspoon maple syrup
1/2 teaspoon salt
black pepper, to taste

Directions
Cook quinoa following directions on packaging.  (Rinse quinoa in a fine colander, add 1 1/2 cups water to quinoa and bring to boil.  Reduce heat to medium-low, cover, and simmer for 15 minutes until water is absorbed.  Remove from heat (with lid on) and let rest for 5 minutes, fluff with fork.)  After fluffing with fork, chill in fridge for 15 minutes.  In a large bowl, combine salad ingredients.  Whisk together dressing in a small bowl. Add to salad ingredients and toss to combine.  Add additional salt and pepper if needed.  Chill for an hour if desired.

Easy Bean Dip (Whole Foods Plant Based, Gluten-free, Vegan, Oil-free)

In an attempt to recreate a store bought low fat bean dip my children like, I came up with this simple recipe. Enjoy!  Makes 4 cups.

Ingredients
4 cups cooked beans or about 2 cans (any kind will work)
1 teaspoon toasted cumin
1 teaspoon salt
4 garlic cloves
2 teaspoons lemon juice
water, to desired consistency
pinch of cayenne

Directions
Toast cumin in small pan on stove, just a few minutes, then grind.  Add all ingredients to food processor.  Blend until smooth adding water to desired consistency.  (I add about a 1/4 cup if using home cooked beans.)

Healthy and Easy Chocolate Pudding (Whole Foods Plant-Based, No Refined Sugar)

The Healthy Librarian, one of the many people I follow online, posted this interesting recipe on her Facebook page with rave reviews. My children are not very fond of sweet potatoes so why not try it.  Wow, I was surprised at how tasty it is.  It really tastes like chocolate pudding especially after a short chill time. Everyone loved it!  Cannot believe I got them to eat so many sweet potatoes.  This is a new favorite in our house.  Enjoy!

Ingredients
1 large sweet potato
4-5 pitted dates, softened in water while sweet potato roasts
1/4 cup unsweetened cocoa or cacao powder (I used cacao)
1 teaspoon vanilla
2 tablespoons peanut butter or sunflower butter
1/3 cup non-dairy milk

Directions
Soak dates in water.  Cut sweet potato in half length-wise.  Place cut side down on baking sheet. Bake sweet potato in a 425º oven until very soft.  Allow to cool.  Scrap out insides of baked potato.  (I'll try peeling and boiling the sweet potato for the summer months to avoid running the oven.)  Add sweet potato, soaked dates, and remainder of ingredients to food processor.  Run until very smooth.  Can eat right away but we prefer it chilled for about 15 minutes.

Guacamole Bean Dip

Trying to get my oldest two children to eat legumes (a great source of protein, iron, fiber, and other nutrients) has been a challenge lately.  Besides our hummus and chili soup recipe, my previous recipes have been met with resistance.  After some searching, I saw a post about adding beans to foods kids already like.  This is a challenge since they don't seem to like the same foods most of the time.  Since two of them love guacamole and all three like salsa, I gave it a whirl.  While I was skeptic as I puréed another round of beans, the kids devoured the entire pie plate of dip with chips (I may have helped a bit).  Since one child does not like guacamole I put it on half the dish.  What a great dish to come together on Cinco de Mayo!

Ingredients
1 15 ounce can canellinni beans (Eden Organic is bpa free) or 1 3/4 cups cooked
1 teaspoon lemon juice
1 teaspoon salt
Guacamole (we love Wholly Guacamole), to taste
Pico de Gallo or salsa, to taste

Directions
(Drain and rinse canned beans.) Purée cooked beans in blender or stick blender adding in lemon juice and salt.  Spread onto serving dish.  Layer guacamole on top.  Sprinkle with salsa.  It's that simple!

Ratings:
5 out of 5 family members love it!

More Mushrooms Please

Mushroom Broccoli Medley

After reading an article that came across my newsfeed about an acronym to help remember the most nutrient-dense and health-promoting foods, GOMBBS, I had to do more reading.  Basically, Greens, Onions, Mushrooms, Berries, Beans and Seeds should be in our diets daily and be a large portion of our diet.  As a family, we were doing pretty well.  Thanks to a friend who had recommended Victoria Boutenko's work on green smoothies, we were doing well with our greens.  In fact, we were doing fine in all areas except mushrooms.  So far, here are our two favorite recipes.  Enjoy!

Stir-fried Mushrooms and Broccoli (with steamed brown rice) 
Adapted from Cook's Illustrated
Serves 2-3 as main dish

Ingredients
2 tablespoons coconut aminos or light soy sauce
1 tablespoon rice wine vinegar
1 teaspoon granulated sugar or sugar substitute
1/2 teaspoon red pepper flakes
2 tablespoons expeller pressed canola oil
1 8 ounce container mushrooms, chopped
8 ounces broccoli or 2 heads of bok choy, chopped
4 scallions, white & green parts, chopped
3 medium cloves garlic, minced

Directions
In a small bowl, mix aminos/sauce, vinegar, sugar, red pepper flakes, and 1 tablespoon water; set aside.  Heat large 12-inch skillet over high heat until really hot, about 4 minutes.  Very carefully swirl 2 tablespoons oil in pan coating it evenly.  Fry mushrooms (and broccoli, if using) flipping frequently until desired texture (4 minutes or more).  Add scallions (and bok choy, if using) and cook 3-4 minutes longer.  Making a well in the center of the pan, add garlic plus 1 teaspoon oil.  Cook for a few seconds then mix into vegetables.  Stir in sauce mixture and reduce for about 15 seconds (until liquid is reduced by half).  Serve with rice.

Ratings:
5 out of 5 family members love it!  The children like it best with mushrooms only or the mushroom/broccoli combination.  The adults like it best with the mushroom/bok choy/scallion combination.  It tastes great without the sugar but the children like it best when it is included.  To serve a family of 5, I make two separate sauce mixtures, cook the 1st batch for the kids, rinse the pan out with water and make the adult batch second.


Glazed Mushrooms
Adapted from All Recipes
Serves 2-3 as side dish

Ingredients
1 8 ounce package mushrooms, chopped
1-2 tablespoons Earth's Balance Buttery Spread, Soy Free
2 garlic cloves, minced
2 teaspoons coconut aminos or light soy sauce
Ground pepper, to taste

Directions
Melt buttery spread in skillet over medium heat.  Add mushrooms, cook, and stir until softened about 5 minutes.  Stir in garlic and cook 1 minute.  Add in aminos or soy sauce and cook until liquid is mostly evaporated (about 4 minutes).  Add pepper to taste.

Ratings:
5 out of 5 family members love it!  Buttery yumminess!

Bonus Green Smoothie Photos

Green Smoothies!

A straw works best at this age.

A great weekend morning snack, the kids prefer them after school during the week!

Southwestern Salad Vinaigrette

A few years ago, my sister-in-law told me about Lisa Barnes, a chef and author of child-focused cookbooks.  After trying a few recipes, The Petite Appetit cookbook quickly became a favorite one in our house.  The book contains nutrition information while breaking recipes down into different culinary stages (beginners to connoisseurs).  It also has markings on each recipe indicating if it is gluten free, wheat free, sugar free, vegan, vegetarian, no cook, and egg free.

While my pickiest eater still does not eat all of the foods from the recipes, my husband and I really enjoy the connoisseur recipes.  The Southwestern Salad Vinaigrette is one of many favorites (pictured above).  It is great as a side dish or served as an appetizer with chips.  Ethan loves to pick out and eat the black beans first.

Ingredients:
(While I cannot list out all of the ingredients, here are a few.)
Black beans
Red and green bell peppers
Corn
Cherry tomatoes
Green onion
Plus a super yummy sherry wine vinaigrette!

Simple Spinach Lentil Salad

Never thought of combining spinach and lentils until this recipe. While I liked it, the kids would not try it and my husband said he'd give it half a star. We modified it the following day by replacing the corn and mushrooms with grilled vegetables (onion, red pepper, squash) we had left over. It was excellent! However, the kids still didn't try it.

This amazing tasting spinach came from a local farm we found through the Nebraska Food Cooperative. After ordering our food online, it is delivered to a location fairly close to us. We've been happy consumers for two years. The food is so tasty. Plus, you get to know about the farming practices of individual producers. Local Harvest is a great website to locate farms around the country.

Modified Recipe Ingredients:

2 cups spinach, chopped

1/2 cup vegetables, cooked and chopped

1/2 cup lentils, cooked

1 tablespoon balsamic vinegar

2 tablespoons olive oil

salt

pepper

Directions:

Cook lentils for 20 minutes then rinse with cold water. While lentils cook, saute vegetables or grill them then sit to cool. For vinaigrette, mix olive oil and balsamic vinegar with a pinch of salt and pepper in a small bowl. Whisk together. Combine spinach, lentils, and vegetables. Pour vinaigrette over the salad and toss.

Ratings:

2/5 like it

Food Allergy/Intolerance Notes:

When buying locally, let your farmer know about the allergy or intolerance issues. They can tell you if their products are safe for your situation.

Moroccan Couscous

This yummy recipe has been a favorite of the adults in my house. Guests enjoy it too. Unfortunately, I cannot get the kids to eat it. I've tried blending it to a more kid-friendly texture. That did not work either. Oh well, I still make it since it tastes great. The original recipe, from my sister, included tofu (a soybean product) and toasted almonds.

Ingredients:

1 tablespoon olive oil

1/4 cup green onions, chopped

2 cups vegetable broth

1 1/2 cups cooked or 1 (15-ounce) can garbanzo beans, drained

1/2 cup raisins

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/4 teaspoon ground ginger

1/4 teaspoon crushed red pepper

1 cup whole wheat couscous, uncooked

2 tablespoons fresh parsley, minced (optional)

(Original recipe: add 6 ounces firm tofu cut into 1/2" cubes, 1/4 cup slivered almonds, toasted)

Directions:

Coat medium saucepan with olive oil, heat on medium-high until hot. Add green onions. Saute 2 to 3 minutes. Add broth and next 7 ingredients. Bring to boil. Remove from heat. Add couscous (and tofu, if using). Cover and let stand 5 minutes until liquid absorbed. Add parsley (and almonds, if using). Toss to combine.

Rating:

2/5

Nutritional Information (for total recipe, no tofu/almonds): 1048 calories, 22g fat, 31g protein

Food Allergy/Intolerance Notes:

Some raisin producers, including organic ones, use oils, such as sunflower, that may be an issue.

Amazing Artichokes

One of the few vegetables all of our children love. We use a pressure cooker to get a tender texture. The children love to dip the artichoke leaves into a small, warm mixture of "butter" and lemon juice. While learning how to get to the heart of the artichoke is a bit cumbersome at first, it becomes very easy. Dividing the heart into smaller chunks with toothpicks placed into the chunks has been the only way I've been able to get the older children to eat the heart. They prefer to eat the fleshy end of the leaves.

Ingredients:

4 large artichokes (or fewer)

lemon juice

butter substitute such as Earth Balance Natural Buttery Spread, Soy Free

Directions:

Remove stem of artichokes. (Some recipes have you cut off the tips of the leaves.) Place 2 or more, if they fit, in the pressure cooker with about an inch of water on the bottom of the cooker. Follow directions on pressure cooker on how to close lid and open when done cooking. Cook on high until pressure regulator starts to rock rapidly, reduce heat to a slow rock. Cook for 15 minutes. Once cooled, pull off smaller leaves at base of artichoke as they aren't very tasty. Then, eat with butter lemon juice dip. A teaspoon of buttery spread and a splash of lemon juice in each cup seems to be enough for each of us. We all share the leaves of the first 2 while the other 2 cook. This link has some good visual images of how to get to the heart of the artichoke (see step #3).

Ratings:

5/5 love it

Food Allergy/Intolerance Notes:

See Earth Balance for other butter spread options.