Burrito Bowl

If I am not up to cooking, I don't have a lot of choices for a quick take out.  But one of my favorites when I feel like treating myself is the Veggie Burrito Bowl from Chipotle.  I leave off the sour cream, cheese and only get a touch of the guacamole and it is a great treat.

So one night I decided, "I don't need Chipotle.  I can do this myself!"  So I created my own "Deacon Pat Burrito Bowl."

Brown rice
Corn salsa
Tomato salsa
Baby Spinach
Kale
Baby Swiss Chard
Vegan Cheese
Vegan cashew/Tofu Sour Cream
Boca Crumble
Taco Seasoning
Homemade guacamole
Topped with crumbled taco shells

I layered the bowl with these ingredients and this is what I ended up with.
It was awesome!

Total prep time - 25 minutes.

Who needs Chipotle?

Deacon Pat's Guilt Free French 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 mix thoroughly with a spoon.

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

Julie Marie

I have a new friend and her name is Julie Marie.  I have been talking about her a lot lately and my wife finally asked, “Just who is this Julie Marie that you are always talking about?” 

 Ha!  Jealous!

 Seriously, here is some background information on Julie Marie:  (From www.protectivediet.com)

 

Julie Marie Christensen is certified in Plant Based Nutrition with e Cornell and the T. Colin Campbell Foundation. She is the Creative Director and Recipe Developer of ProtectiveDiet.com, Director and Educator at Protective Diet-Ed, TV Chef on Health Local a public access series, Cooking Instructor, Public Speaker, Presenter, Creator of The 30 Day Whole Food Detox and group workshop, Personal Coach, and Blogger. Her creation and teachings of the Protective Diet has guided many students to reverse disease and reach their ideal body weight. Julie makes adopting a Protective Diet easy, rewarding and sustainable. She specializes in eliminating obesity and food addictions.

St. Patrick's Day Special - Lentil Shepherd’s Pie with Rustic Parsnip Crust

This recipe was posted on "Forks over Knives" website by Del Sroufe, author of "Forks Over Knives - The Cookbook."  A great recipe in honor of St. Patrick's Day!

Lentil Shepherd’s Pie with Rustic Parsnip Crust
From Forks Over Knives – The Cookbook
Serves 6-8

Ingredients:

• 1 large yellow onion, peeled and diced small
• 1 large carrot, peeled and diced small
• 2 stalks celery, diced small
• 2 cloves garlic, peeled and minced
• 1 sprig rosemary
• 1½ cup green lentils, rinsed
• 1 bay leaf
• 3 tablespoons tomato paste
• Salt and freshly ground black pepper to taste
• 8 medium red-skin potatoes, peeled and chopped
• 4 parsnips, peeled and chopped

 

Instructions:

Place the onion, carrot, and celery in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the garlic and cook for another minute. Stir in the rosemary, lentils, bay leaf, and enough water to cover the lentils by 3 inches. Bring the pot to a boil over high heat. Reduce the heat to medium and cook, covered, for 30 minutes.

Preheat the oven to 350°F.

Add the tomato paste to the saucepan and cook for another 15 minutes, or until the lentils are tender. Season with salt and pepper. Remove from the heat, discard the bay leaf and rosemary sprig, and pour the lentils into a 9 × 13-inch baking dish.

Meanwhile, add the potatoes and parsnips to a medium saucepan and add enough water to cover. Bring the pot to a boil over high heat. Reduce the heat to medium and cook, covered, until the vegetables are tender, about 15 minutes.

Remove the potatoes and parsnips from the heat and drain all but ½ cup of the water. Mash the vegetables until smooth and creamy, then season with additional salt and spread the mixture evenly over the lentils.

Bake the casserole for 25 minutes, or until bubbly. Let sit for 10 minutes before serving.

For More Forks Over Knives Recipes, click here.

                             Del Sroufe                                                      

Chef Del Sroufe is co-owner and executive chef of Wellness Forum Foods, a whole-food, plant-based meal delivery and catering service in Columbus, Ohio. He is the author of Forks Over Knives - The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year. Del teaches cooking classes and helps people transition to a healthy plant-based diet.

Hummus - A Great Snack

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!

“No Chikn/ No Fredo Penne Pasta”

The seitan gives this pasta the taste and texture of real chicken.  I will be doing a post on this great meat substitute later.

“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

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 pasta 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.

Firehouse Lasagna

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.

All About Cookbooks

My Favorite Five (for now!)

I am a cookbook nut.  Whenever I go to the bookstore or log on to Amazon I head straight to the vegan/vegetarian/plant based cookbook section.  The selection is growing by the day as more and more are beginning to understand the great benefits of eating healthy.

So, the question is, which cookbooks are the best to use?  It can be so confusing.  Just as is the case for all cookbooks, some are written for those on the go, some for those who like certain kinds of foods and some for those who prefer gourmet cooking.  Well, here are my favorite five in order of preference. 
(Note: These could change the next time I go to the bookstore.)

The good news is, I have years of recipes to try without repeating.  Who says eating plant based can’t be fun?

#1 Pick:    Forks Over Knives, The Cookbook           By:  Del Sroufe

I love this book.  It has over 300 recipes and they are all plant based.  The pictures and illustrations are fantastic.  The best part is every recipe that I have used has been great and a “repeat.” 

 

More on "Forks Over Knives: The Cookbook"