Hormonal health & the best nacho dip!

Lately, I've been doing a deep dive on hormonal health with a specific focus on endometriosis.  It's alarming the number of women who suffer from this condition and the lack of research out there on this topic.  Painful periods that prevent you from living your life are not a normal part of a woman's health journey.  There is hope out there.  In particular, I've found Dr. Barnard's book "Your Body in Balance: The New Science of Foods, Hormones, and Health" covers a wide variety of hormone related illnesses including endometriosis.  Dr. Barnard is president of the Physicians Committee for Responsible Medicine.  You can also find information on their website at PCRM.org too.  In addition, I really enjoyed his chapter on menopause.  The power of food is significant and nicely detailed in the book.  A great resource for anyone as it also includes erectile dysfunction and other predominantly male topics.  

But onto my next recipe.  I am so thrilled by this one.  As many sat down to watch the latest Super Bowl, I began thinking of the first one I watched.  I was in college attending my first watch party when this incredible nacho cheese dip was served.  It pains me to share the ingredients now as it makes my stomach churn by just the thought of eating that crap but it was delicious at the time.  The original recipe was a can of cream of mushroom soup, browned hamburger, Velveeta (it was my first time ever having it and had no idea about its contents or that it can't even be labeled as a cheese), and a jar of salsa.  I know...please don't judge me.  I had no idea how harmful those ingredients, except the salsa, were.  But now I do.  I set out to recreate it using all health promoting plants and as low in fat as possible.  Enjoy!  

Nacho Cheese Dip:

• Cream of Mushroom Soup: I made this a day ahead.  
• Cheese Sauce: Can also make a day ahead
• Beef substitute: Ditto on making a day ahead
• Jar of salsa: Any kind you like

Combine 1 1/2 cups of the soup with all of the cheese sauce, beef substitute, and a 15 ounce jar of favorite salsa into a slow cooker on low heat.  Once it's warm serve over chips or baked oil-free corn tortillas with a sprinkle of greens. 

Rating: 5 out of 5 loved this so much.  I even got hugs!  

Book affiliate link: https://amzn.to/3YshlUi 

For more: www.feelplantiful.com

Green Smoothie (WFPB, vegan, GF)

I’ve tried a variety of smoothie recipes over the years.  This is a favorite for all of us.  We drink it a few times per week during the summer but not as much during the cold winter months (a cold smoothie when it's cold just isn't as appealing).  A high powered blender is a must for it to work well.  Play around with the amount of greens, starting with a smaller amount and slowly increasing if you are new to smoothies.  I always feel better and get a boost of energy when I have one.  I keep leftovers in a glass bottle to shake and enjoy later (see my affiliate link below as it helps me to keep sharing what we actually use in our home).  Enjoy this antioxidant powerhouse!  

Ingredients
1 ½ cups water

1 ½ cups plant milk

8 ounces favorite frozen fruit blend

3 ounces greens (2 ounces if using strong tasting green like kale)

1 frozen banana*

Directions

Place all ingredients in the blender.  Blend until smooth.  

*I keep a bag of peeled bananas in our freezer for all of the bananas that start to turn brown before we can eat them.  They provide a really lovely creamy texture after being frozen.  

For more: www.feelplantiful.com

Glass bottles: https://amzn.to/3G7xWF7 (affiliate link)

#smoothie #energy #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

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.

Cashew Mayo (WFPB, vegan)

While searching for a BLT recipe, I decided to try this simple cashew mayo recipe.  It's so amazing we now put it in wraps, sandwiches, salads and as a veggie dip for school lunches.  I keep the spice down to 1 teaspoon for the kids.  I used my high speed blender as the blade on my food processor is getting quite dull.   Haven't tried it with sunflower seeds as a nut free option, yet.  Please let me know if you do.

Ingredients

• 1 cup raw cashews, soaked in water for 4-8 hours then drained and rinsed
• 3 tablespoons fresh lemon juice (1 large lemon)
• 3 tablespoons plain soy or almond milk
• 1 tablespoon Sriracha sauce (less or more to taste)...we use 1 teaspoon
• 1/4 teaspoon salt

Directions
Place the soaked cashews in a food processor fitted with the S-blade (or use a high speed blender) and process until a thick paste forms. Add lemon juice, milk, Sriracha, and salt. Continue blending until smooth and creamy, stopping to scrape down the sides of bowl as needed.

No Bake Pumpkin Bars (WFPB, no oil, no refined sugar)

These are a staple in our house.  The kids eat them for snacks, with their morning oatmeal, or as part of their school lunch.  They are super easy to make.  Delicious with or without the chocolate chips. 

Ingredients
5 cups oats
1 teaspoon cinnamon
1/2 - 1 teaspoon salt
1 teaspoon vanilla
1 15 ounce canned pumpkin
1/2 cup plant milk
1/4 cup date syrup*
1/4 cup hemp seeds
1/4 cup chia seeds
1/4 cup dairy free chocolate chips, if desired

Directions
Combine first 9 ingredients in a stand up mixer, mixing until well combined.  Add in chocolate chips, stirring a few more times until distributed in mixture.  Place mixture into 9x12 pan.  Spread mixture evenly and smoothly into the pan with a pastry/pizza roller.  Refrigerate for at least an hour before cutting and serving bars. 

*Date syrup can be made taking 1 cup of pitted dates, soaking the dates for at least 15 minutes in hot water before blending them along with the soaking water to create a syrup.  Store extra in a sealed container in your refrigerator for future use. 

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. 

Yogurt (WFPB, no oil, vegan)

After years of failed yogurt recipes, I finally found one that works.  It's delicious!  The key is the plant-based milk (no additives, just simple organic soybeans and water) and the probiotic starter.  I could see it being used as a sour cream without the optional ingredients.  My kids like it with 3 tablespoons of maple syrup.  Hoping to get that down to 2 tablespoons soon.  I tried date paste without success.  Enjoy!

Ingredients
1 container WestSoy soymilk
3 capsules of Solgar Advanced 40+ Acidophilus
3 tablespoons maple syrup, optional
1 teaspoon vanilla extract, optional

Directions
Place plant milk in blender on lowest speed.  Empty contents of capsule into blender.  Add maple syrup and vanilla extract if using.  Fill 7 half pint mason jars to equal levels.  Place in Instant Pot, selecting the yogurt button.  Set time for 9 1/2 hours.  When time is up, remove jars, put lids on and place in refrigerator to cool for at least 30 minutes.

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.

Ingredients

• 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

Instructions

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. 

Best Plant-Based Ice Cream

I've been meaning to post this recipe for months now.  We love, love, love this banana-based ice cream recipe from Forks Over Knives website.  We double the vanilla but you don't need to double it. We've tried it with cacao powder finding that version delicious too. We double the entire recipe with all 5 of us are eating the ice cream.

Ingredients:
2 frozen bananas
1/4 cup nondairy milk
1/2 teaspoon vanilla extract
1/4 teaspoon ground cinnamon

Directions:
Combine all ingredients in food processor.  Run until smooth and creamy, pausing to break up clumps.

Healthy Amazing Vegan Cheese (WFPB, No nuts, No oil)

We love, love, love this recipe.  Kids will eat it in a grilled cheese sandwich for their school lunches or just in slices.  I'm still perfecting getting it solid.  It sounds like I need to increase my thickening time from 5 minutes on the stove to 8-10 minutes.  In the meantime, we just leave out the agar agar powder for a nacho cheese consistency to put over black bean pasta or potatoes.  It really is delicious!

Ingredients (put them in blender in order listed)
1 cup water
1 cup oats
1 cup sweet potato, steamed
1 bell pepper, chargrilled or roasted, marinated in vinegar*
1/2 cup nutritional yeast
1 tablespoon smoked paprika (or to taste)
2 1/2 teaspoons salt
1/2 teaspoon white pepper
1 teaspoon onion powder
1 teaspoon garlic powder
2 tablespoons lemon juice
1 cup water

Optional: to firm the cheese
1 1/3 cup water
2 1/2 tablespoons agar agar powder

Directions
Place 12 ingredients in order into blender.  Blend until combined, approximately 1 minute.  Heat agar agar powder and water on separate pan on stove.  Bring to boil, turn down, and whisk mixture constantly until thick as molasses, 5-10 minutes. Quickly put mixture into blender and blend until combined.  Poor into molds. Refrigerate for at least 30 minutes.

* I buy the roasted red pepper in a jar with water at my local grocery store.  Or use my affiliate link to buy online.

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.

Banana Oatmeal Pancakes

Banana Oatmeal Pancakes

Found this simple, delicious recipe on the Ellen Degeneres Show website.  It has become a part of our Friday night routine as we need a really easy recipe that the kids love after a long week of work, school, and activities.  These are so good they don't even need syrup. We usually make a double recipe as leftovers heat up nicely in the toaster or even use them as bread for sunflower butter sandwiches during the school week.  Single recipe makes about 8 medium pancakes.


Ingredients:

1 1/2 cups nondairy milk

1 cup rolled oats or quick-cook oats (original recipe called for quick-cook oats but our Vitamix blends so well we use rolled oats)

2 medium-size ripe bananas, chopped

1/2 cup flour

1/2 teaspoon salt

1 tablespoon, plus 1 teaspoon baking powder

Directions:

In blender (we use a Vitamix), purée nondairy milk and oatmeal until smooth.  Add remainder of ingredients, purée until ingredients mixed (a few seconds more).  Allow batter to rest for 10 minutes.  Heat large pan or griddle to medium heat.  (Use nonstick spray if needed.)  Scoop 1/4 cup of batter for each pancake or to desired size. When pancakes show air bubbles over the top and bottoms are brown, flip the pancakes and cook until golden brown.  

We usually have this with a green smoothie, bowl of fruit or the kid's favorite Chunky Banana Smoothie.

Pumpkin Perfections

I've begun a new chapter in my life by going back to school to get a Plant-Based Nutrition certificate.  While I'm still in the middle of classes through eCornell, it has been life giving in many ways.  I now see how, even on a mostly plant-based diet, my choices impact my body.  Basically, I now know how to correct some of the mistakes I've been making up to this point.  The focus of my future recipes will be to make them fit within the scientific research of a whole foods plant based diet (WFPB).  

Given this new information, I must adjust some previous posts.  The first post to update is my pumpkin cookies recipe.  They have became part of our daily breakfast once we substituted the coconut oil for plant-based milk (remember to avoid carrageenan!).  We now spread them into a glass Pyrex rectangular container cutting out small squares for breakfast or for snacks.  I will still include the cookie recipe for those special occasions.  If you would like more information on why it is important to significantly reduce or completely avoid oils please ask.  I am happy to share!

Pumpkin Breakfast (WFPB)

Makes 1 container

Ingredients
2 3/4 cup rolled oats
2 teaspoons cinnamon
1 cup canned pumpkin (we usually double the recipe using the entire can of pumpkin)
2 tablespoons plant-based milk (avoid carrageenan!)
2 teaspoons vanilla extract
2 tablespoons maple syrup
salt to taste

Directions
Combine all ingredients in stand mixer or hand mix everything in a bowl.  Mix until well combined.  Spread into glass container.  We prefer to refrigerate ours for at least 30 minutes but you can eat the right away. Enjoy!

Pumpkin Cookies (previous post, not WFPB)

I must be on a no bake kick. With fall here, I was in the mood to find a pumpkin-based recipe we could enjoy.  After merging a few of my favorites together, this delicious little ball of healthy eating emerged.  High in Vitamin A, C & E, fiber, beta-carotene, and iron pumpkin does not loose its nutritional value during the canning process.  Just look for BPA free packaging.  We increase the coconut oil when making cookies for dessert and decrease when it is an everyday food.  It makes a great on the go snack any time.  Kids can decorate these with mini-chocolate chips or dip them in chocolate for a healthier Halloween treat.

Makes 36 balls

Ingredients
3 cup rolled oats
1/2 teaspoon salt
2 teaspoons cinnamon
1 cup canned pumpkin
2 tablespoons cold pressed coconut oil (or double for a more dessert-like taste)
2 teaspoons vanilla extract
3 tablespoons maple syrup or less

Directions
Combine all ingredients into a stand mixer or hand mix everything in a bowl.  Mix until well combined.  Roll into balls.  Eat right away or refrigerate for later.  Enjoy!

Ratings
5 out of 5 family members love these!

No Bake Oats, Lentils & Sunflower Butter Bars (Vegan, Gluten-free, Nut-free)

This has to be one of the best recipes I've ever made.  It all started with a desire to increase our plant-based iron intake. After some research, I turned to lentils.  Lentils are a great source of iron, protein, fiber, folic acid, B vitamins, and essential amino acids to name a few.  This no bake recipe inspired me to make a more nutrient-dense version by adding in cacao nibs and chia seeds.  Cacao nibs are considered a "superfood" as they contain high levels of antioxidants, magnesium and other essential minerals.  Chia seeds (another "superfood") have high levels of Omega-3 fatty acids, protein, fiber, antioxidants and other minerals.  Oats get a glowing report too with their protein, fiber, folate and other essential mineral content.  So why not combine them all?

It is hard just to eat one.  Two months and many versions later, here is our current favorite recipe. The chocolate chips were added to encourage the kids to try them as they were a bit reluctant to try the first batch without them (they are so visual!).  We are slowly phasing them out.  Enjoy!

Makes 24 large bars

Ingredients
1 cup dried red lentils, cooked and cooled
3 1/2 cups rolled oats
1 cup sunflower butter
1/2 cup maple syrup
1/4 cup cacao nibs, ground
1 heaping tablespoon unsweetened cocoa powder
2 teaspoons vanilla extract
3 tablespoons chia seed
1/2 teaspoon salt
1/4 cup chocolate chips, optional

Plus...3 tablespoons hemp seed.  We just started adding this in.  It brings out a more nutty flavor while adding even more nutrients.

Directions
Cook, mash and let red lentils cool.  Place parchment paper on large rimmed baking pan (e.g. 11 x 17).  Once cool, add in all ingredients and mix well.  Spread mixture evenly over parchment paper.  A roller works well to flatten the mixture.  Refrigerate for at least 30 minutes and cut.  We think it tastes even better when left overnight.