I rarely buy packaged plant-milks from the store anymore because it's so hard to find milks that are free of additives that I don't want.
Carrageenan and vitamin A are two things in particular I do not want to consume. If you are not familiar with why it might be a good idea to AVOID vitamin A, I wrote about that HERE.
This milk is easy to make and costs me under a dollar to make 6 cups. It is also fat-free, and nut free. This recipe makes a very thick finished product -- because I then go on to turn it into a wonderful hot latte-like
We are LOVING these strawberry shakes. This recipe makes two large shakes -- but that never seems to be quite enough...
These are actually super simple to make, and so delicious. They are a great alternative to a grill cheese sandwich, and can also pack well in a lunch bag. Made without any oils, these have only a very tiny bit of fat from 2 TBS of sunflower seeds which makes more than 4 servings (of 2 quesadilla's each). This recipe will make at least 8 fat quesadillas -- or if you spread them a bit thinner, you can probably fill an additional 8 pack of tortillas. The filling can be made several days ahead and stored it in the fridge for several days, making it possible and then make up just one or two quesadillas fresh in about five minutes time.
1/2 lb of peeled and sliced russet potatoes (about one large)
1/4 pound of carrots sliced (about one large)
2 cups water
2 TBS raw sunflower seeds
5 TBS nutritional yeast (unfortified!)
1 TBS lemon juice
1 TBS rice vinegar
1/2 to 1 tsp salt (I use a full tsp when making them for others)
1/2 tsp chili powder
1 tsp onion powder
3 cloves garlic pealed and finely chopped
1 lb frozen spinach, thawed and pressed in a strainer to remove all liquid
1 1/2 or 2 cups canned or cooked white beans -- rinsed and drained
1 tsp ground cumin
1/2 tsp ground coriander
8 small corn tortillas
1) Place the potatoes and carrots into a covered saucepan with 2 cups of water and boil until soft (about 10 minutes)
2) Transfer the potatoes, carrots and cooking water to a blender. Add the sunflower seeds, yeast, lemon juice, vinegar, salt, chili powder and onion powder and process until smooth and creamy.
3) Saute the chopped garlic in a large saucepan in 1/2 cup of water, stirring frequently until water boils away. Add the drained spinach and stir around for a minute while continuing to cook, then add the drained white beans and smash with a potato masher, until all beans are flattened. Sprinkle with the cumin and coriander and stir well.
4) Add the blended potato-carrot mixture and stir well with spatula, continuing to heat on medium until it starts to bubble. Then turn off heat.
5) Place a dry cast iron skillet on high and set 1-4 corn tortillas in it turning them a few times until they get nice and hot and very flexible. Then spoon about 3-4 TBS of the spinach mixture onto each tortilla and then fold in half making a half-round sandwhich. Gently press each half circle with the spatula while they cook turning them every minute or two until each side gets a tiny bit brown, then transfer to a plate and serve hot.
We are LOVING this new soup --- and it's really simpler than it may seem looking at the list of ingredients. I ended up creating this recipe after scouring my cookbooks and looking on line -- and not finding a single soup that LOOKED like what I wanted to create (A thick creamy base with soft florets of broccoli in it. as opposed to algae on a pond LOL) while being vegan, gluten-free, and oil-free.
Sorry I was not able to make this recipe salt-free as well. You CAN omit the salt and reduce or eliminate the tamari -- but I will tell you, as someone who makes many things without salt, this soup really does need the tamari at least. The combination of blended potatoes and silken tofu gives this soup an amazing rich creamy mouth feel ---without using any oil.
2 cups finely chopped onions
1/4 cup water (plus more -- added 1 TBS at a time to water to saute the onions)
2 lbs of russet potatoes peeled and sliced.
2 cups of water for boiling potatoes
2 cups of chopped celery (stems and leaves)
2 lbs of broccoli (about 10 cups chopped)
5 cups water to complete the soup
1 box mori nu organic firm tofu
1-2 (depending upon size) cloves of garlic
4 oz can sliced mushrooms (optional)
3/4 cups of nutritional yeast flakes
3TBS gluten-free tamari
1 TBS lemon juice
1/2 to 1 tsp salt
1/2 tsp black pepper
You could also use fresh mushrooms --- but using canned really saves a lot time washing and preparing the mushrooms -- I like these from Costco
I won't kid you...there is a fair amount of work to make these, but with a bit of planning they are not THAT hard. And they ARE really yummy! Guests won't believe that they contain no dairy or eggs either --- they are so CHEEZY!
They look nice on a tray of appetizers and make the perfect finger food.
Best of all for those with allergies, they are gluten free, soy free, and nightshade free.
I was surprised to discover when making mashed potatoes recently (shown here with gravy on them) that instead of using a thin store bought plant-milk to make these, that by using a much thicker milk -- they came out super creamy and fluffy --- without using any oils!
Sunflower seed milk is quick and easy to make, and very inexpensive. Normally when I make nut or seed milks, I filter them through a nut-milk bag to remove the fiber. However since the milk is going into something that is already very thick and full of fiber, it is NOT necessary to filter to remove the sunflower seed fiber and THAT makes this recipe incredibly simple to make! Click the, "read more" button if you'd like to see the recipe.
I created this recipe a few years ago, when I was looking for new ways to use my garden's abundant swiss chard and basil. These are SO delicious and great for both parties and picnics in the park. You can make them a day or two ahead and they store perfectly in the refrigerator for several days. They travel well, are a great finger food and the perfect appetizer to simply grab from the fridge and serve.
Ok -- so they are a bit labor intensive -- but SO worth it. They make a great addition to any appetizer tray too. You might as well make five dozen of them at once! (Believe me -- you'll be glad you did -- they go fast!)
Before I share with you the recipe for how to make these, I want to frame the process for you. While you can make burgers from just about any combination of beans (or lentils which is what I used here) vegetables and ground up nuts or seeds, the trick is getting them to stay together AND not remain mushy inside once they are cooked. The key is to have enough WHOLE beans (or lentils) that are NOT too smashed up and for the mixture over all to be not too wet nor too dry when you form it into the patties. Keep this in mind and you really don't need to follow a recipe at all. The other thing that matters is getting a really great finished taste. That is accomplished by using a nice variety of vegetables and herbs for flavor. This is especially important when you omit oil (and salt if you choose to.) Beets make a great addition because of the color that they impart as well. Although I didn't use any sweet potatoes in this version, I could have just as easily steamed up a sweet potato and then mashed it and added it to the mixture. Sweet potato pairs especially well when using black beans instead of lentils. This makes about two dozen small burgers. If using
Long ago I had a passion for crepes. Miyoko Shinner's revolutionary, Now and Zen Epicure, cookbook is what got me started. Her Gateau de Crepes recipe on page 146 taught me how to make the most fabulous eggless crepes. I loved filling them with all variety of tasty fillings.
Then I went gluten free...AND decided to minimize the use of oil in my food preparation. Eggless crepes made with gluten-free flours and little to no oil...I just couldn't seem to pry them off the pan except in tiny pieces. My crepe days were over.
A few weeks ago however I stumbled upon Petra Scott's Food Blog, and learned how to make the most fabulous, easy, and versatile Flax wraps which are a great stand-in for crepes in my recipes. Now I have a new widget in my gluten-free, grain-free, vegan, no-oil repertoire, and I can't wait for you to taste what I have created with it.
Although it uses a lot of ingredients, this dressing is simple and quick to make. It is very low in fat and full of flavor, with just half a gram of fat (from the tofu) per two tablespoons. Just place all the ingredients in a blender and blend on high until rich and creamy. Store unused portion in a jar in the refrigerator for up to 4-5 days. It's a great dip for vegetable slices as well. This makes about two and half cups.
Last night was the first meeting of the new, Plant-Based Paleo Support Group and one of the recipes that I demonstrated and then served was this Heart-Beet Salad with Goddess Dressing. This recipe was originally published in my book, Get Off Gluten.
The Goddess dressing is made entirely without oil or sugar, and the combination of Goddess Dressing with cooked beets is amazing!
I love this for its simplicity and that I can have a delicious and satisfying breakfast in about five minutes time. You can use any non-dairy milk in this recipe. I like to make my own, however, for this recipe, you can even use a much simpler home made milk -- simply take 1 TBS of sunflower seeds (or cashews or almonds) and blend them in a blender with 1/2 cup of water -- no need to filter as the added fiber works well in this dish. If you'd rather purchase milk and are curious to know what to look for on the label, I discuss all that HERE. If you are using a store bought milk that is already sweetened and or flavored, you can OMIT the stevia extract and or vanilla. If you don't have stevia, a bit of maple syrup or a 2 finely chopped dates would work too. Also -- you can use any combination of fresh, frozen or dried fruit in this as well -- below is the combination and amounts I typically use. While this does make a terrific breakfast, it can also be a perfect afternoon snack or pick-me-up too.
This is one of the most basic recipe building blocks that I use in the kitchen. It is super simple, and can be made from mostly non-perishable pantry staples. It replaces store-bought sour creams -- which are often not only quite pricey, but contain added oils, high sodium and or other undesirable ingredients. Make sure that the tofu is organic and Non-GMO project verified, as soy products have a high likelihood of being genetically modified and/or contaminated with Round-Up or other chemicals. Silken tofu gives the best result, but you could use another tofu in a pinch. I always buy the firmest tofu I can find -- the difference between soft and firm is simply how much water has been squeezed out. No point paying for extra water.
Make Your Own Cashew Ice-cream Without Sugar or Oil and Save Money! Maple Vanilla Cashew Ice-cream Recipe
I rarely buy ice-cream any more, as it is very easy to make my own, and then I can be sure it doesn't have added oils, sugar, carrageenan, or anything else I might wish to avoid.
Not only that but a pint of cashew Ice cream from the store, typically costs about 5 dollars. You can make a pint of this maple-vanilla cashew ice-cream for just a dollar or two! Although this doesn't take much time to make, you must plan ahead, as it does need some time to freeze. I do not own an ice-cream maker --but I assume you could just pop this recipe into one if you own one...but I make this using my Vitamix. You could probably mix the ingredients up using a less powerful blender and just blending for a longer time, but once you have frozen the mixture into an ice-cube tray, I imagine you would need the power of a Vitamix or other powerful blender to turn it into soft-serve. Perhaps a food processor fitted with an, "S" blade would work for this step though.
Looking for a warm, sweet, rich comforting beverage to enjoy that won't ruin your healthy diet? This hot carob-almond drink is a recipe that I created when my children were young. I was looking for an alternative to hot chocolate, that would be free of caffeine, and saturated fat, and not have too many added sugars. Because this recipe uses carob, which is naturally sweet instead of bitter like cocoa, only 1 TBS of maple syrup and 20 drops of stevia extract are sufficient to sweeten two generous mugs. The combination of chia seeds and guar gum, makes this rich and thick without loading up on calories, fat nor processed starches. An added bonus -- carob is less expensive to buy than cocoa -- ESPECIALLY cocoa that is free of the tarnish of child slave labor.
I dedicate this recipe to my friend Marcy.
When I brought my potato rolls to a gathering and she didn't try them because she was avoiding nightshades -- that family of plants that includes tomatoes, potatoes, peppers, and eggplant, she asked me, "Do you suppose this recipe would work if you substituted sweet potatoes?" Her question prompted me to experiment, and my family has been thrilled with the results. I like these even better than my potato rolls!
I make these without any salt, since learning more about how salt increases our risk of osteoporosis, high blood pressure, and autoimmune disease. But if a no-salt bread stick would
Gluten-Free, Sugar-Free, Oil-Free Cranberry Muffin Recipe
Walking through the produce isle recently I saw my first bag of fresh cranberries for this season, and it got me to reworking an old favorite recipe of mine -- cranberry muffins. These are a crowd pleaser and fairly simple to make. There is no added salt in these, but as you probably know, both baking powder and baking soda do contain significant amounts of sodium. When I make these for people on low-sodium diets, I have been omitting the baking soda -- (and using just the two teaspoons of baking powder) This makes them a bit denser, but still really good. This is a great recipe to use up apples that have gotten soft or a bit past their prime -- you could also substitute apple sauce for the blended apples. This recipe makes 24 muffins.
3 cups sorghum flour
2 tsp guar gum (or xanthan gum)
1/2 cup ground golden flax seed
1/3 cup arrowroot powder
2 tsp Rumford Baking Powder (Rumford does not contain aluminum)
2 tsp baking soda (omit to reduce sodium)
1 1/2 cups blended apples (about 3-4)
1 cup loosely packed fresh stevia leaves OR 1/2 tsp of stevia extract
1 cup of chopped pitted dates tightly packed
1 TBS vanilla extract
1 tsp orange extract
1 bag of fresh cranberries (about 3 cups)
1 cup of water
1) Preheat oven to 350 degrees and line two trays of muffin cups with parchment paper liners.
2) Measure out the first 6 dry ingredients into a large bowl and mix well with a wire whisk.
3) wash and slice 3-4 apples. Place slices into powerful blender and pulse until they look like apple sauce -- adding more slices until you have about 1 1/2 cups.
4) Add the stevia to the blended apples and blend until well incorporated.
5) Roughly chop the dates on a cutting board and press the pieces into a measuring cup tightly until you have 1 cup. Add these to the blender and blend on high.
6) Add the extracts and bananas and blend well one last time.
7) Place the fresh cranberries into a bowl and pick over them to remove any that are soft, then rinse the remaining with water and drain through a strainer -- repeat this a few times.
8) Pour the blender mixture into the bowl of flour and mix with a spatula to just barely incorporate, DO NOT OVER MIX. Scrape out as much as you can from the blender with the spatual and then pour the 1 cup of water into the dirty blender and blend on high to get remaining mixture into the water. Then add the washed drained cranberries to this water and pulse very carefully a few times -- just to break up the cranberries a little bit, but don't over blend -- you want some nice chunks of berry.
9) Pour the cranberries and liquid into the batter and mix well enough that no dry flour is evident, but don't over mix, then quickly spoon the mixture into 24 muffin cups dividing it evenly between all the cups -- they will be nearly full. Place into preheated oven and bake for 40-45 minutes just until the tops start to brown. Remove from oven and remove muffins from tray to cool.
Due to the high fruit content, once cooled, these should be stored covered in the refrigerator, where they will keep well for at least a week. We always slice them in half horizontally and reheat them in the toaster oven before eating them -- they are much better that way.