Food Therapy for Five & Plantiful Wellness

Super Quick Taco Bowls (WFPB, vegan, GF)

2023-04-11T15:59:00.001-05:00

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)

2023-03-09T16:10:00.002-06:00

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)

Hormonal health & the best nacho dip!

2023-02-14T16:53:00.000-06:00

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

Butternut Squash Soup (WFPB, vegan, GF)

2023-01-30T15:34:00.002-06:00

Dreena Burton's Smashing Butternut Squash Soup is amazing. I love that you just throw everything onto a baking pan. It was phenomenal even without the optional add ins. I made a double batch. It freezes really well. Just make sure to leave plenty of room at the top of the container for the soup to expand as it freezes. Next time I would try rotating the squash half way through baking. We all loved it! 5 out of 5 stars!

Recipe: https://dreenaburton.com/smashing-squash-soup/

For more: www.feelplantiful.com

My Sprout Adventure + Breakfast Ideas (WFPB, vegan)

2023-01-23T12:49:00.007-06:00

After listening to The Exam Room podcast featuring Dr. Will Bulsiewicz, gastorentorologist and author of Fiber Fueled (affiliate link), who throws broccoli sprouts into his green smoothie in the morning, I was motivated to try growing them for myself. Success on 1st try! It was really simple with so many tutorials online. I chose broccoli sprouts because of the health benefits of sulphoraphane. I'm kind of kicking myself for not doing this years ago! So much more affordable than the grocery store and so easy. These are the jars I used (affiliate link) which made things so much easier.

+ Soak sprout seeds overnight in water in dark place (I used 2 Tbsp + 1/4 cup water)

+ Move to light area once starting to sprout

+ Rinse and drain each day for 6-7 days until harvest

+ Refrigerate after harvesting (removing hull is optional)

I plan on making a new batch each week as we use these in salads, sandwiches and smoothies. I put some in a Cauliflower Alfredo Linguini recipe from The How Not to Diet cookbook (pg. 71). A delicious recipe where I subbed out the asparagus (very expensive in the store right now) for roasted broccoli (on sale!). Everyone loved it! I also love them on my morning english muffin which consists of a toasted Ezekiel English Muffin, smear of avocado, a touch of everything bagel seasoning, capers, sprouts, a few smashed garbanzo beans, topped with pickled red onion. Deliciousness! This plus my small bowl of steel cut oatmeal loaded with blueberries and a sprinkling of chopped walnuts makes for a large breakfast that is incredibly satisfying preloading my day with some amazing antioxidant powered foods. (My kids put in 1/2 tablespoon of dairy free mini chocolate chips to their oatmeal.)

Does this sound overwhelming for breakfast in your home? Get as much ready the night before so it comes together easily in the morning. For example, we make our oatmeal the night before in an Instant Pot. 2 cups water, 2 cups plant milk, 1 cup steel cut oats, 1 tsp cinnamon, 1 tsp vanilla with a 7 hour delay, 1 min manual setting with natural release. Just stir and serve in the morning. For the english muffin, make your pickled red onions a day before and verify you have a softened avocado ready to go. (I buy several avocados at a time. It's ok if they are hard. Leave them on your counter until they soften up and then place them in the fridge. That will slow down the ripening process so they last longer.)

Affiliate Links: (every little bit helps!)

Fiber Fueled: https://amzn.to/3R1l4FF

Sprouting jars: https://amzn.to/3QYZ5yR

Sprouting seeds: https://amzn.to/3JdCmNX

How Not to Diet Cookbook: https://amzn.to/3kDYR4p

Instant Pot Duo: https://amzn.to/3ZZ3o1e

For more: www.feelplantiful.com

***Update: I find rinsing sprouts 2x per day is very helpful in getting more sprouts, especially in the dry climate I live in. Also, a staggered jar start (start a new jar every 4 days) with more sprouts (approx. 3 Tbsp) is better for our family of 5. When refrigerating use the mesh sprouting lids to keep sprouts fresh. A sealed lid will lead to issues.

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

2023-01-09T14:43:00.000-06:00

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!

Ground Beef Replacement (PlantYou)

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.

Best Ranch Dressing (Vegan 8): I have tried and failed to find a ranch dressing so much that I gave up several years ago. This one is amazing! I’m so glad to have found it. We use this instead of sour cream.

Chipotle Dressing (PlantYou): Optional but everyone loved it. (Part of her taco bowl recipe.)

Yogurt: Homemade option for dressing recipes. We started making our own yogurt once we found this tutorial with PlantPure TV. It’s so simple without the added junk that a lot of yogurt products contain. You need an Instant Pot with a yogurt button. We add 1 Tbsp of maple syrup making it a 3 ingredient yogurt. Also, adding water to cover the bottom of the Instant Pot bowl in a thin layer really helps our yogurt.

The scoop on tofu. There’s a lot of misinformation in the US about the health benefits of soy products. Sources such as PCRM.org, NutritionFacts.org or The Center for Nutrition Studies are great places to get the details on the mountain of evidence that whole and minimally processed soy foods promote health (e.g., edamame, soy milk, tofu, tempeh). Avoiding highly processed foods including soy foods such as soy protein isolate is recommended.

For more: www.feelplantiful.com

Green Smoothie (WFPB, vegan, GF)

2023-01-02T16:04:00.000-06:00

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

Breakfast Casserole (WFPB, vegan, GF)

2022-12-19T10:59:00.001-06:00

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)

2022-12-12T15:37:00.004-06:00

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)

2022-12-09T10:07:00.000-06:00

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

2022-12-06T14:29:00.000-06:00

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)

2022-11-29T13:08:00.000-06:00

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)

2022-11-23T12:52:00.007-06:00

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)

2022-11-21T12:19:00.002-06:00

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)

2022-11-17T11:34:00.004-06:00

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)

2022-11-14T10:07:00.000-06:00

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)

2022-11-07T15:58:00.004-06:00

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)

2019-02-13T13:27:00.002-06:00

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)

2018-02-08T09:59:00.002-06:00

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)

2018-01-17T16:40:00.000-06:00

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.

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

2017-11-09T09:09:00.002-06:00

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)

2017-10-13T11:02:00.000-05:00

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.

Hash Brown Casserole (WFPB, no oil, vegan)

2017-09-25T14:33:00.002-05:00

This casserole from Fat Free Vegan is packed full of flavor and nutrients. Anytime I can make a dish containing the wonder spice turmeric I go for it. Just look at all of the articles about turmeric over at Nutrition Facts. Everyone eats this cashew-based cheese casserole with delight. Some add salsa, some add a splash of hot sauce, while I prefer it as is. The texture of the optional chickpeas is not something we prefer so we leave it out and add chopped mushrooms. Next time, I'll try some black lentils to see how those hold up. In the meantime, enjoy!

Ingredients

Sauce

1 1/4 cup water

1 cup plain, no sugar plant milk

3/4 cup nutritional yeast

1/4 cup raw cashews

3 tablespoons potato starch or cornstarch

1 1/2 tablespoons lemon juice

1 teaspoon salt

1 teaspoon dry mustard

1 teaspoon smoked paprika

1/2 teaspoon turmeric

1/8 teaspoon cayenne pepper, optional

black pepper to taste

Casserole

1 large onion, chopped

3-4 cloves garlic, minced

12 ounces kale, stems removed and leaves chopped

16 ounces hash browns, thawed (or 1/2-inch cubed potatoes)

8 ounces mushrooms, chopped

Directions

Preheat oven to 350º. Use 11 x 9 dish (we didn't have to oil ours to keep from sticking but use parchment paper if concerned on first batch).

Place all sauce ingredients into blender. Blend until smooth.

Heat large skillet over medium high heat. Add onion and mushrooms, cook, stirring until softened. Add garlic and kale, add 2 tablespoons water; cover tightly. Cook, stirring every 60 seconds until kale has wilted to 1/2 volume. Add sauce and hash browns. Cook, stirring constantly until sauce begins to thicken. Pour into baking dish. Cover with foil and bake for 40 minutes. Uncover and bake until casserole is set (no liquid in middle), 10-15 minutes. Serve hot.

Yogurt (WFPB, no oil, vegan)

2017-09-25T14:12:00.001-05:00

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.

Sour Cream (WFPB, no oil, vegan)

2017-09-16T15:41:00.002-05:00

Finally found a sour cream recipe we like! Love it in this Mexican 10 layer dip.

Ingredients
12.3 oz. container of organic silken tofu
2 tablespoons lemon juice
1 tablespoon red wine vinegar
1/2 teaspoon sea salt (we used iodized)
1/2 teaspoon garlic powder
1/2 teaspoon onion powder

Directions
Place all ingredients into a blender. Blend until smooth. Refrigerate for 30 minutes prior to use.

Why do we eat organic Non-GMO soy? Here are some great videos to share why.