Pat's Favorite Recipes

Deacon Pat’s Guilt Free Onion Chip Dip

One of the things that I missed going plant based was the onion chip dip that my Mom used to make.  So I decided to experiment a bit and came up with this recipe that even my daughter says is “awesome.”  It takes a little more planning and time but it is well worth it.

                                                                                      

1 cup of RAW cashews (Drained after soaking for 2 hours if using a regular blender)

   (Use raw cashews, not salted ones.  These can be found in the nut section in the produce dept.)

12.3 oz container of Silken Tofu (Firm)

½ lemon – juiced

1 tsp. of onion powder

1 tsp. garlic powder

½ medium sweet onion grated

1/3 to ½ package of Lipton Onion Soup Mix

Place all ingredients except the grated onion and soup mix in a blender.

(If using a regular blender, soak the cashews for 2 hours then drain before blending with other ingredients.  If using a high speed blender like a VitaMix, then you do not need to soak the cashews first.)

Blend ingredients until smooth and creamy.  (High speed blender about 3 minutes.  A regular blender about 7-10 minutes.)

Grate in the ½ medium onion and add the Lipton onion soup mix and blend thoroughly.

Refrigerate for about 2 hours to allow the flavors to blend.  Adjust seasonings to taste.

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Creamy Potato and Kale Soup Recipe & Cooking Video

Posted By Julie Marie in Cooking Videos,Soup and Stew | 21 Comments

This soup is a winner. It has a satisfyingly rich, creamy but light texture that keeps your company wondering if it’s fattening. After making it you will wish you doubled the batch.

Ingredients:

• 1 box organic vegetable broth (32 ounces)
• 1 medium onion diced
• 1 large carrot diced
• 1 rib celery diced
• 1 cup of parsley chopped fine
• 1 teaspoon sea salt
• fresh ground black pepper to taste
• 1 clove garlic chopped fine or pressed in a garlic press
• 2 medium potatoes diced
• 3 large leaves kale cut into thin ribbons
• 1 box unsweetened soy milk (32 ounces) or home made rice milk
• 4 tablespoons cornstarch
• 1 ¼ cups nutritional yeast
• 1 teaspoon caraway seeds (optional)

Directions:

Soup Base

In a stock pot combine

1. Vegetable broth
2. Onion
3. Carrot
4. Celery
5. ½ Parsley
6. Sea Salt
7. Pepper
8. Garlic
9. Potatoes
10. Kale
11. Caraway Seeds

Bring to boil and simmer until ingredients are tender

Creamy Sauce

1. In a sauce pan bring soy milk to a boil
2. Incorporate cornstarch with 3/4 cups water
3. Add liquified cornstarch to boiling soy milk
4. Whisk thoroughly until thick
5. Turn off heat
6. Add Yeast

Once potatoes are tender remove soup base from heat

Add cream sauce and remaining parsley

Stir to incorporate

Best served alone, over brown rice or quinoa, or with Home Made Pita Chips

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Article printed from Protective Diet: http://protectivediet.com

URL to article: http://protectivediet.com/creamy-potato-and-kale-soup.html

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Lentil Soup

Ingredients

3 stalks of celery (chopped)

3 large cloves of garlic (chopped finely)

1 large onion (chopped)

1 ½ Tbs. cumin

1 ½ Tbs. fresh basil

½ Tbs.  salt, preferably sea salt

3 carrots (chopped)

2  ½ cups chopped swiss chard

7-8 cups vegetable broth (low sodium)

2 cups water

28 oz. can crushed tomatoes

1 package (2 cups) lentils

Salt and lemon pepper to taste

In a large stock pot, heat ½ cup of vegetable broth with garlic, onion and celery.  Saute for 5-7 minutes.

Add all other ingredients, except the swiss chard.

Bring to a boil and stir.

Reduce to low for 45 minutes, stirring occasionally.

Add chopped swiss chard and let simmer for 5 minutes.

(If swiss chard is unavailable, use fresh spinach.)

Simple Salad Dressings

As people try to eat in healthier ways, they realize that most commercially prepared salad dressings are mostly fat.  Then when they search out the “dairy free and fat free” dressings they find they are few and far between and much more expensive.

The solution is simple, fast, and inexpensive!  And, There no preservatives…. Make your own!  Here are four great recipes.

1: Pat’s go to dressing:

This is quick and simple Dijon type dressing:

1 ½ Tbs. Dijon Mustard

1 minced clove of Garlic

2/3 cup Red Wine or Rice Wine Vinegar

Whisk all three ingredients together adding water to get the consistency you like. That’s it!

Another version includes the addition of a Tbs. of pure maple syrup.

2: Oil free Sesame Seed Dressing:

This one is right out of Rip Esselstyn’s Engine 2 Diet.  A great topping to a spinach salad

3 Tbs. toasted sesame seeds

2 Tbs. pure maple syrup

2 Tbs. low sodium tamari or soy sauce

Whisk together adding water to get desired consistency.

3:Oil Free “Green Goddess” Dressing:         

This also makes a great dipping sauce!

4 Green onions

12 oz Tofu (squeezed)

2 cloves of Garlic (minced)

4 Tbs. Vinegar

½ cup Almond or Soy milk

1 tsp. Tamari or Low sodium Soy sauce

2 Tbs. Lemon Juice

2 drops Liquid Smoke

Trim base of onions then place everything into a blender until smooth and creamy.

Adjust seasonings to taste.

 

4:  Pat’s  Sun-Dried Tomato Vinaigrette:

 

This is my “ homerun” dressing when entertaining.  Guests love it.

6 rehydrated Sun-Dried Tomatoes (soaked in water for 20-30 minutes)

3-4 Garlic cloves crushed  (start with 3)

1 Tbs. Agave nectar or 1 Tsp. Stevie or Truvia sweetener.

6 Tbs. Balsamic Vinegar

2 Shallot’s, Chopped

1 pinch of Salt and Pepper ea.

¾ to 1 cup Water

Put everything except the water into a blender.  Put on lid and turn on Med.  Drizzle in Water to desired strength and consistency.  (3/4 cup of water works for me)
 

5: Pat’s  Simple Citrus Dressing

It’s fast simple and sweet!  Sometimes you just need that sweet compliment

1 cup Strawberries

¼ cup Balsamic Vinegar

2 Tbs. Pure Maple Syrup

¼ cup Orange Juice.

¼  cup Water

Blend all ingredients together adding water to desired consistency.

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Garlic/ Roasted Red Pepper Hummus

Pat’s (No Longer Secret) Fat Free Recipe

 

I have this healthy snack on hand all the time. People who normally don't like hummus have told me they love this. (You can also use artichoke hearts, Kalamata Olives, and/or pine nuts in place of the red peppers if you prefer.) Modify it as you like!!!

 

Ingredients :

15 oz. can of Garbanzo Beans (Drained and rinsed) (Note: To get a creamy consistency like the hummus in the picture, pinch the skin off each bean. It takes extra time but it is totally worth it.)

15 oz. can Cannellini Beans (Drained and rinsed) (Secret)

1 tsp. packed diced fresh garlic (about 1 large clove…add to taste.. remember go easy and experiment)

1/2 cup (Divided ( ¼ - ¼ ) of roasted red peppers in water DRAINED! ( It’s in the aisle with the pickles) (optional – This really adds flavor.)

Juice of one lemon (Try ½ first then squeeze other half if desired.)

½ tsp. Chili Garlic Sauce ( Find it in the Asian condiments section. This gives it a good kick. )

1 -2 Tablespoons of Tahini Paste (Ground sesame seeds) (Optional, This is higher in fat, not advised if you are trying to reverse heart disease.)

¼ cup of very warm water (secret) for creamy texture. Just a little at a time. Stop when you like the thickness.

Salt and pepper to taste

Assembly:

1: Take one large clove of garlic, peal it and dice it finely ( a little over one Tsp. packed)

2: Place all the ingredients except the warm water and ¼ cup of red pepper slices in a large food processor and put it on #1. Then kick it up to 3 and let her work. After about 1 minute drizzle in the warm water for creamy texture. When finished, dice the ¼ cup of red pepper strips and stir into the hummus for texture. (Add more to taste) on top.

Chill in the refrigerator until all the flavors are happy together … about 90 minutes.

Note: If you like Kalamata olives, in place of the roasted red peppers, take three olives and process… then dice up two more olives and mix by hand into the hummus after you have finished processing.

Serve with whole wheat Pita bread or raw veggies for a powerhouse of a snack!

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Tony’s (Maple/Honey) Nuts

Ingredients:

·         1/3 cup plus 1 tbs. Ohio maple Syrup

·         1Tbs. Agave Sugar ( I use stevia)

·         1 generous Tbs. Honey

·         ½ tsp. Sea salt

·         ½ tsp. vanilla extract

·         1tsp. ground cinnamon

 

·         1 cup almonds

·         1 cup walnuts

·         1 cup pecans

·         ¼ cup instant oatmeal

·         ½ cup craisins

Assembly:

Mix first four ingredients in a cup.  Pour the rest of the ingredients in a mixing bowl.  Then pour the sauce over the nut mixture stirring it all together.

Place mixture in a pie pan lined with non-stick aluminum foil.  Place in oven on the middle rack at 350 degrees.  Stir mixture every five minutes to keep one side from burning.  After 15 to 20 minutes remove from oven and let cool.

(From Tony/Joe LaGrotteria)

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Sloppy Joes

1 onion chopped
16 ounces frozen vegetarian meat crumbles
1/2 cup water
8 ounces tomato paste
1 tsp. tamari
1 tsp. vegetarian Worcestershire sauce
1 tsp. brown sugar
4 whole grain buns
1 onion sliced into thin rounds (optional)
Sliced dill pickles

Saute' the onion on high heat in a nonstick skillet for 3 minutes, until just translucent.  Add the veggie meat crumbles and 1/4 cup of water to the skillet and cook for 5 minutes, until warmed through.  Stir in the tomato paste.  Add the remaining water and stir until thoroughly mixed, using more water as necessary to make a thick sauce.  Stir in the tamari, Worcestershire, and sugar.  Place a generous amount of filling into each bun.    Top with sliced onion and pickles.

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Crunchy Kale Salad

1 can chickpeas (drained and rinsed)

1/2 tsp. salt

1/2 tsp. chili powder

1/4 cup sliced almonds

4 cups kale (stems removed, chopped)

1 granny smith apple, diced small

1 1/2 cups plain greek yogurt. For those who do not eat dairy, use tofu sour cream.

1 tablespoon honey

1 leman, juiced and zested

1/2 tsp. salt

1/2 tsp. pepper

 Preheat oven to 350. Toss chickpeas in oil, salt and chili powder, spread on a baking sheet and roast for 20 minutes until crispy.  Spread almonds on a baking sheet and roast for 5 minutes until just brown.

Stir yogurt (or tofu sour cream), honey, lemon juice, salt and papper and pour over the kale and toss to coat. Add roasted chickpeas, almonds and apple and toss.

Garnish with lemon zest.

Great blend of flavors. Enjoy!

(From Kathleen Russell)

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Plant Based Chili

This is a chunky, filling, heart friendly, cholesterol lowering Comfort food for those cold winter days.  I pour it over a baked potato or make Whole wheat linguini and pour it over that… Awesome!

Ingredients:



·         15 oz. can black beans drained and rinsed
·         15 oz. can Chili beans in medium sauce (I use “Bushes”  the dog recommends it)
·         15 oz. can of pinto beans drained and rinsed
·         29 oz. can of crushed tomatoes
·         29 oz. can diced tomatoes with juice
·         12 oz. bag Boca Meatless crumbles
·         2ea.  sliced carrots
·         1 Medium Onion Diced
·         3 cloves of minced garlic
·         1 large diced green pepper
·         1 ½ cups of frozen corn
·         1 package 1 oz. 25%less sodium Old ElPasso  Taco Seasoning mix
·         1 tablespoon Chili powder
·         1 teaspoon cumin
·         2 / 3 cups of vegetable broth or water

Preparation:

In a large pot, add the vegetable broth and carrots.  Sauté for 2 – 3 minutes and then add the chopped onion green pepper and sauté for another 2-3 minutes.  Then add everything else and let it simmer for about 40 minutes.  Or just put it into a crock pot and let it go! Put it on low in the morning and enjoy it when you get home from work!  (Adjust the chili powder to taste for the “kick” you desire. And add additional water to get the consistency you prefer.) This is Damn good chili! Trust me!

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I make this lasagna quite a bit. It has great flavor and the cashews add texture. It takes about an hour and a half, 30 minutes of prep and another hour to cook. It makes great leftovers, too.

Raise the Roof Firehouse Lasagna

From: Engine 2 Diet By: Rip Esselstyn

Ingredients:

1 onion, chopped
1 small head of garlic, all cloves chopped or pressed
8 ounces mushrooms, sliced
1 head broccoli, chopped
2 carrots, chopped
2 red bell peppers, seeded and chopped
1 can corn, rinsed and drained
1 package Silken Lite tofu
½ teaspoon cayenne pepper
1 teaspoon oregano
1 teaspoon basil
1 teaspoon rosemary
2 jars Engine 2 approved pasta sauce
2 boxes whole grain lasagna noodles
16 ounces frozen spinach, thawed and drained
2 sweet potatoes, cooked and mashed
6 roma tomatoes, sliced thin
1 cup raw cashews, ground

Preparation:

Pre-heat oven to 400 degrees.
Sauté the onion and garlic on high heat for 3 minutes in a wok or nonstick pan.
Add the mushrooms and cook until the onions are limp and the mushrooms give up their liquid.
Remove them to a large bowl with a slotted spoon.
Reserve the mushroom liquid in the pan.
Sauté the broccoli and carrots for 5 minutes and add to the mushroom bowl.
Sauté the peppers and corn until just beginning to soften. Add them to the vegetable bowl.
Drain the silken tofu by wrapping in paper towels. Break it up directly in the towel and mix into the vegetable bowl.
Add spices to the vegetable bowl and combine.

To assemble the vegetable lasagna :

Cover the bottom of a 9-by-13-inch casserole with a layer of sauce.
Add a layer of noodles.
Cover the noodles with sauce. This way the noodles cook in the oven, saving time and energy.
Spread the vegetable mixture over the sauced noodles.
Cover with a layer of noodles and another dressing of sauce.
Add the spinach to the second layer of sauced noodles.
Cover the spinach with the mashed sweet potatoes.
Add another layer of sauce, the final layer of noodles, and a last topping of sauce. Cover the lasagna with thinly sliced roma tomatoes.
Cover with foil and bake in the oven for 45 minutes.
Remove the foil, sprinkle with the cashews, and return to the oven for 15 minutes. Let lasagna sit for 15 minutes before serving.

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Great Plant Based “Meat (less)” Ball Subs

Ingredients:

Meatballs:
1 cup walnuts
4 oz. baby bella mushrooms (about 3/4 to 1 cup cut in half)
1 tsp. Italian seasoning
3 sprigs fresh parsley
4 dates, pitted
1/2 tsp. salt
1 cup fresh breadcrumbs
1 flax "egg" (1 tbs. ground flax seed + 3tbs. warm water, mixed and set aside for 5 minutes)

Veggie Filling:
1/2 orange bell pepper sliced into strips
1 cup grape tomatoes cut in half
1/2 large shallot sliced or sweet onion
pinch of garlic salt                                                                                      

3 tbsp balsamic vinegar                                                                                         

Sub rolls  

                                                                                                           Preparation:

1.   In a food processor, finely grind bread into crumbs, set aside.

2. In a food processor, finely grind walnuts, half of the mushrooms, seasoning and parsley until well mixed. Mixture should be a bit moist from the walnuts. Transfer to mixing bowl.

3. In a food processor, add dates and remaining mushrooms to the processor, grind well. Transfer mixture to the bowl with the walnut mixture. Add bread crumbs, 2 Tbs. Water, salt and flax "egg." Mix well.

4. Form balls with the mixture. Place on a parchment lined baking sheet. Makes 12 balls.

5. Bake at 400°F for 15-20 minutes until brown.

Prepare your veggies:

6. Sauté veggies in small amounts of water over medium-high heat. Caramelized bits are good. Towards the last 2-3 minutes of cooking, add the balsamic to deglaze the pan. Continue to cook until balsamic is reduced to 1/2 -- you are looking to create a glaze of balsamic on the veggies. Remove from heat and set aside.

7. Once the "meatballs" are done cooking, allow to cool for about 3 minutes.

8. Pack the sub roles and, well, you can take it from here!   

                     (I toast the rolls for a crunch! Try it.)

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Deacon Pat’s Black Bean Burger

Every now and then I get a craving for a juicy burger.  This recipe is the result of several attempts and modifications.  I think it’s a winner! (Notice no oil… no Fat!)

Ingredients:

½   cup of diced mushrooms

      ½ medium onion diced

       ¼ cup drained and diced roasted red pepper strips

       ¼ cup drained and diced yellow peppers

       2 tbs. vegetable broth

       1 tsp. chili. Powder (or water)

       ½ tsp. garlic salt

       ½  tsp. Cumin

       1 tsp. Thai Chili Sauce (If you want a little “kick.” Optional)

       1 or 2 tbs. Arrow root or Corn starch   (At the last minute it is added to the vegetables to thicken and act as a binding agent.)

       16 oz. Can Black Beans Drained and rinsed then patted dry with a paper towel.

       ¾  cup oat meal

       ¾  cup bread crumbs (plain or seasoned … your call)

Preparation:

Place the beans in a large bowl and mash them well with a fork.  In a medium frying pan Sauté in Vegetable broth the first nine ingredients listed above till soft about 4 to 5 minutes. Just before folding this mixture in with the bean mixture add the Arrow root to thicken the sauce and make a binding agent.  Then combine the rest of the ingredients and fold in the vegetable sauté.  Place the mixture in the refrigerator for about 30 min. to cool and firm up.   Then pull off 4ea. 12X12 in. squares of Reynolds Wrap non-stick aluminum foil.  Make four nice patties and wrap them in the foil.  Place them in the freezer or drop them on the grill with the aluminum foil opened.  Since it is non-stick, no oil is needed!  Cook turning once 7 – 8 minutes per side… longer if frozen.  Cook until it’s a little crunchy on the outside.)  SEASON  as you would any other burger you grill.(You can also just use a frying pan on the stove but still use the foil as a pan liner for quick clean up.)  Don’t forget the WHOLE WHEAT Bun…. and all the other toppings!

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Creamy Tomato / Basil Soup

Remember those cold winter Saturday lunches growing up…  Yep… Grilled cheese sandwich and Cream of tomato soup!  Dipping the corner of the sandwich into the soup..  ah, memories.  Well here is my Plant Based version without the dairy, chemicals, or preservatives.  I think you will love it!

Ingredients:

2 cups of dices Yellow Onion

1 ea. 28 oz. can of organic Fire Roasted Diced Tomatoes (I use “Muir Glen”)

1 ea. 28 oz. can organic Crushed Tomatoes

1ea. 28 oz. can organic Petite Diced Tomatoes (1/2 reserved)

3-4 Tbs. Whole Wheat Flour

1 Tbs. Corn Starch

14 oz. “SO Delicious” Original Dairy Free Coconut Milk Creamer  or Almond Milk

3 Tbs. Fresh Diced Basil  (or 1 Tsp. of dried and 2 Tbs. Of the fresh)

      Salt / Pepper / Garlic Herb seasoning to taste

Preparation:

Put the diced yellow onion in a pan with a splash of water to sauté until translucent.  (About 4 minutes).  Open the three cans of tomatoes and place them in a soup pot reserving ½ of a can of diced tomatoes.  Now add the onion, flour, corn starch, basil, and some salt, pepper and garlic herb seasoning to the soup pot.  With a stick blender puree the mixture in the pot as it is heating up.  Then add the coconut milk creamer to the pot while stirring to get the desired consistency.  Then add the rest of the diced tomatoes to create a bisque-like texture.  Simmer for twenty minutes adding more basil and herbs to taste.  That’s it!

(Since cheese is out of the picture, I make a Veggie Panini Sandwich to dunk into the soup!)

Two slices of whole wheat bread, thick spread of Hummus on both slices, add sliced English cucumber, sliced tomato, spinach, some sliced onion, and some sprouts, and a little bell or Banana peppers.  Smash it in the hot Panini press until golden brown.  And get dunking!   SOOOO good while watching the snow fall outside in Ohio!

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Deacon Pat’s World Famous

Rice and Beans Recipe

(no longer secret)

Ingredients:

½ cup of vegetable broth.

2 1/2 Tbs. minced garlic

1 ½ tsp. Goya Adobo (This is a great spice but it is salty so add to taste)

1 envelope of Goya Sazon

4 good Tbs. of Goya Sofrito (I prefer the frozen section kind in a sour cream type tub.  It’s better than the jar stuff on the shelf.)

1 tsp. oregano

2 tsp. cilantro

 8 oz. box sliced mushrooms diced.

1ea. 8 oz. package of “Westsoy” Seitan Strips (it is a wheat protein that replaces chicken or beef)

3 cups of water

2 cups of brown rice or (a combination of 2 cups of wild and brown rice)

1 ea. 15 ½ oz. can of kidney beans and 1ea. 15 ½ oz. can of black beans both rinsed and drained

½ medium onion, diced

½ bell pepper, diced (optional)

Preparation:

In a large pot add all the ingredients EXCEPT the rice and beans.  Let it sauté for about 7 to 10 minutes.  (Stirring frequently).  Add the water and bring to a boil and then add the rice.  Cover, but stir frequently so the rice does not stick to the bottom of the pot.  When the water dries up, add the beans and stir.  Then, stir all the rice into the center of the pot so nothing sticks to the sides.  Then simmer (very low) for about ½ hour.  Enjoy!

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“Leftover” Stuffed Bell Peppers:

Assuming you made the rice and beans…  This is a great way to make a “new meal” with leftovers.

Ingredients:

3 ½  cups of left over rice and beans

1/2 cup pizza sauce or simple red sauce divided ( I chose this b/c it has no oil in it)

1 ½ cups Boca meatless crumbles

2 large bell peppers ( you pick the color)

Preparation:

Mix the rice and beans with the thawed Boca crumbles and ¼ cup of pizza sauce.  Then slice the top ¼ inch off the tops of the peppers, get the seeds and white pulp out and fill them with the rice mixture.  Then top them off with the rest of the pizza sauce and pop the tops back on them.  Place them in a baking pan with 2 inch or higher sides, put 1 ½ cups of water in the pan and cover with aluminum foil. (This will cook and soften the pepper) Bake at 350 degrees for 45 minutes. … “Gotta love it!”

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Lentil/ Vegetable/Roasted Red Pepper/Black Bean Soup

Plant Based as always

This soup is one of my all time favorites!  It has a lot of ingredients but it goes together fast.

Ingredients:

2 med. Onions diced

3 Carrots sliced

1 ½ cups Red Lentils

2 ea 32 oz. Boxes of Vegetable Broth

1 stalk of Celery (diced small)

1 ea. 28 oz can Diced Tomatoes

1ea. Diced Roasted Red Pepper

1 can Black Beans (rinsed)

2Tbs. Apple Cider Vinegar

1Tbs. Chili Powder (more to taste later)

2 pressed cloves Garlic

1Tsp. Cumin

1 Bay Leaf

2Tbs. Whole Wheat Flour

1 Tsp. Corn Starch

Salt and Pepper to taste

Preparation:

In a large soup pot place ¼ cup of vegetable broth and sauté the onions, carrots, and celery for about 5 – 7 minutes.

Then place the rest of the ingredients (except the salt and pepper) into the pot and bring up to a boil.  Then cover and turn down to a simmer for45 minutes.. stir occasionally  or until lentils are tender.

Remove the Bay leaf and Season to taste and add water to get the consistency you like.

Serve it up with crusty whole grain bread!

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“No Chikn/ No Fredo Penne Pasta”

Ingredients:

13.25 oz. box whole wheat Penne Pasta

½ Med. Onion (rough chop)

1 box sliced mushrooms

½ of a 3oz. bag of sun dried tomatoes, diced

2 cups sliced broccoli crowns

3 cups frozen cut spinach (thawed and drained)

¾ cup thawed frozen peas

1 box of chicken flavored seitan (about 1 pound)

1/3  cup water

1 tsp. garlic salt

“No_Fredo” Sauce ingredients:

1 box lite firm tofu

2 cups almond milk

2 tsp. garlic powder

2 tsp. onion powder

¼ cup Nutritional Yeast

1 tsp. salt

1 tsp. ground pepper

½ tsp. nutmeg

2 Tbs. corn starch

Preparation:

1: Cook paste according to box instructions

2: Sauté all the vegetables and garlic salt and water until tender. (Except the peas and spinach)

3: Crumble the Tofu and all the sauce ingredients into a blender and blend until it is silky smooth.  It will be a bit watery.  Pour the “no fredo” sauce into a pan and warm almost to a boil whisking continuously until it thickens up to your liking.

4: Drain the cooked pasta.

5: Combine everything and fold in the sauce.  Serve it up.

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Quick and Easy Linguini in Marinara Sauce:

This is a staple food at my house.  Who said it had to be hard to make?  It’s simple AND tastes great.  And you will say “THAAAT’s ITALIAN!”

Ingredients:

28 oz. can of Crushed Tomatoes or Tomato Sauce

1 Tbs. Minced Garlic

1 Tbs. Mrs. Dash Italian Blend seasoning

¼ cup roasted red peppers diced

½ grated (use the large whole) carrot

½ large sweet onion

½ cup vegetable broth

1 tsp. garlic salt

8 oz. box of sliced mushrooms diced

13.5 oz. box of Linguini

 

Preparation:

Place the first four items in a pan to simmer.  Then in a large pot, starting with the grated carrot, add the other ingredients to sauté for about 5 minutes. (The carrot adds a sweetness without sugar and cuts the acid of the tomato sauce, giving it balance.)  Now drain the sauté and put it in the sauce pot to simmer.

Take the large pan you just emptied, rinse it, and fill with water to cook the linguini according to package instructions.   When the pasta is ready, the sauce will also be ready.  Drain the pasta and combine it with the sauce!  Add a salad and some whole grain crusty bread and you have a feast!

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Tofu Sour Cream
Makes 1½ cups

Ingredients:

• 1 12 ounce package extra firm silken tofu, drained
• 1 tablespoon fresh lemon juice
• 1 tablespoon red wine vinegar
• Salt to taste

Instructions:

Combine all ingredients in a blender and puree until smooth and creamy. Chill until ready to serve.

Variation

For a spicy version, omit the salt and add 1½ teaspoons of ancho chile powder and ½ teaspoon of cayenne pepper.

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Vegetable “beef” barley Noodle Soup

This is a quick, easy and hearty soup that is packed with “good for you stuff!”  I make this up in double batches and have for lunches all week with crusty whole grain bread!

Ingredients:

A 16 oz. bag of frozen “Soup Vegetables”

6 to 8 small red potatoes diced with the skins

2 boxes 32 oz. each of vegetable broth

28 oz. can of diced tomatoes with juce

½ cup of barley

6 to 8 oz. of meatless “Boca Ground Crumbles.” (About ½ to ¾ bag)

(In the freezer section with the Boca Burgers.)

1  Tbs. garlic salt

1 ½ Tbs. Mrs. Dash “Italian Medley” seasoning

2 cups of whole wheat Elbow Macaroni

Preparation:

Add all the ingredients Except the macaroni into a large soup pot and bring almost to a boil and let simmer for 30 minutes.  Then let it start to cool another 30 minutes. (Or put it in the refrigerator for 15 minutes) Cook the macaroni until it is almost done and drain and rinse in cold water to stop it’s cooking.  Then add that last to the soup. This keeps the noodles from getting mushy and from soaking up the broth.

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Veggie Fajitas
From Forks Over Knives – The Cookbook
Serves 4
Photo by Eco-Vegan Gal

• 12 corn tortillas
• 1 small red onion, peeled and thinly sliced
• 1 medium red bell pepper, seeded and julienned
• 1 batch Grilled Portobello Mushrooms (recipe follows), cut into ¾-inch-wide strips
• ½ teaspoon ground cumin
• 1 jalapeño pepper, seeded and diced small
• 3 cloves garlic, peeled and minced
• ¼ cup chopped cilantro
• 2 tablespoons fresh lime juice
• ½ teaspoon salt, or to taste
• Not-So-Fat Guacamole (recipe follows)
• Tofu Sour Cream (See above)
• Fresh Tomato Salsa (recipe follows)

Instructions:

Wrap the tortillas in aluminum foil and place in a 350°F oven while you prepare the remaining ingredients.

Sauté the onion and red pepper in a large skillet over high heat for 5 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the grilled mushroom strips, cumin, jalapeño pepper, garlic, cilantro, lime juice, and salt and cook for another minute. Remove from the heat.

Serve the fajita mixture with the warmed tortillas, guacamole, tofu sour cream, and salsa.

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Grilled Portobello Mushrooms
Serves 4

Ingredients:

• 3 tablespoons low-sodium soy sauce
• 3 tablespoons brown rice syrup
• 3 cloves garlic, peeled and minced
• 1 tablespoon grated ginger
• Freshly ground black pepper to taste
• 4 large portobello mushrooms, stemmed

Instructions:

Combine the soy sauce, brown rice syrup, garlic, ginger, and pepper in a small bowl and mix well.

Place the mushrooms stem side up on a baking dish. Pour the marinade over the mushrooms and let marinate for 1 hour.

Prepare the grill.

Pour the excess marinade off the mushrooms, reserving the liquid, and place the mushrooms on the grill. Grill each side for 4 minutes, brushing with the marinade every few minutes.

Variation:

During the last few minutes of grilling, brush the mushrooms with Barbecue Sauce.

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Not-So-Fat Guacamole
Makes 2 cups

Ingredients:

• 1 cup shelled edamame
• 1 cup broccoli florets
• Zest of 1 lime and juice of 2 limes
• 2 Roma tomatoes, diced
• ½ small red onion, peeled and diced small
• ¼ cup finely chopped cilantro
• 1 clove garlic, peeled and minced (about 1 teaspoon)
• Salt to taste
• 1 pinch cayenne pepper, or to taste

Instructions:

Place the edamame in a medium saucepan and add water to cover. Bring to a boil and cook for 5 minutes. Drain and rinse the edamame until cooled.

Steam the broccoli in a double boiler or steamer basket for about 8 minutes, or until very tender. Drain and rinse the broccoli until cooled.

Add the edamame and broccoli to a food processor and puree until smooth and creamy. Add water if needed to achieve a creamy texture. Put the pureed mixture into a bowl and add the lime zest and juice, tomatoes, onion, cilantro, garlic, salt, and cayenne. Mix well and chill until ready to serve.

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Fresh Tomato Salsa
Makes about 4 cups

Ingredients:

• 3 large ripe tomatoes, diced small
• 1 small red onion, peeled and diced small
• ½ cup chopped cilantro
• 1 to 2 jalapeño peppers, minced (for less heat, remove the seeds)
• 2 cloves garlic, peeled and minced
• 3 tablespoons fresh lime juice
• Salt to taste

Instructions:

Combine all ingredients in a large bowl and mix well. Store refrigerated until ready to serve.

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