PP One Pan Tuscan Farro & Bean Skillet

Jeff Tritten Farro Skillet #4.jpg

Chef:  Jeff Tritten
Makes:  2-3 Servings
Prep Time:  10 min
Cook Time:  45 min
Total Time:  55 min

 

INGREDIENTS

  • ½ medium yellow onion, diced
  • 2 medium garlic cloves minced or pressed
  • 2 ½ c low sodium vegetable broth
  • 1 c organic farro
  • 1 can organic beans (white, garbanzo, others OK)
  • 1 15 oz can diced tomatoes drained (1 ½ for fresh tomatoes)
  • 1 c fresh spinach    
  • ¼ c fresh basil (save a bit to garnish)
  • 1 t oregano
  • ½ t fennel seed
  • ½ t dried Rosemary
  • ¼ t red pepper flakes (or more to taste)
  • Salt to taste
  • Black pepper to taste

DIRECTIONS

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  1. In a large skillet, add 2/3 c vegetable broth, garlic and onions-sauté until onions are translucent.
  2. Add farro and all spices, bring to boil and simmer 25 min.
  3. Add all other ingredients and heat until spinach is cooked and beans are hot.  Depending on liquid content, it could take a few extra min.  Simmer until liquids are absorbed.
  4. This is what it will look like when it is almost done cooking.  If you need to drain off a little liquid, that is okay.  Just continue simmering.

Jeff Tritten is a respectful plant-based advocate.   He owns 'Respectful Living', a blog located at ARespectfulLife.com, and spends his time creating recipes, writing plant based nutritional information articles, being a small group leader for PBNSG.org, bringing plant based nutritional information to his local community at their farmers market and senior center, and creating a healthy vegan snack line.  Also find him on https://www.facebook.com/ARespectfulLife/, https://www.instagram.com/respectfulliving1/
https://twitter.com/respectfullivin, https://www.pinterest.com/MindfulLife1/, https://www.linkedin.com/in/respectful-living-74871b13a/.

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PP Citrus-Infused 50-50 Salad

The Nutrition Professor Citrus-Infused 50-50 Salad.jpg

Chef:  Timaree Hagenburger, The Nutrition Professor
Makes:  8 cups
Prep Time: 30 minutes

INGREDIENTS

Salad

  • 4 c watermelon, ¼” diced
  • 4 c jicama, well peeled and cut into ¼” dice

Dressing

  • Zest from 1 orange
  • I/2 c fresh orange juice (from about 1 ½ oranges)
  • Zest from 1 lime
  • ¼ c fresh lime juice (from about 1 1 /2 limes)
  • 1-2 T maple syrup or date syrup
  • ½ t ground black pepper
  • ½-1/3 c fresh mint leaves (torn into tiny pieces)
  • Salt to taste (dash-optional)

DIRECTIONS

Dressing

  1. Make a dressing in a small bowl by whisking together the zest from orange and lime, orange juice, lime juice, maple/date syrup and black pepper.  

Salad

  1. In a large bowl, combine watermelon, Jicama and mint.

Combine

  1. Drizzle with all of dressing and carefully stir until well combined.
  2. Taste and season with a dash of salt if desired.  

 

TIPS

  1. Always zest citrus with a microplane (one of my favorite cooking tools), BEFORE squeezing the fruit for juice.
  2. Watch Timaree shop for Jicama at the Farmer’s Market (California Bountiful TV) and then, make the recipe.


Timaree Hagenburger, MPH, RD, EP-c, cherishes opportunities to connect her knowledge and passion for food, cooking, physical activity & good health with those who follow her.  Her style is marked by a blend of fun and practicality, as she offers strategies and inspiration for finding pleasure in preparing and partaking in nourishing meals.  Relish in Timaree’s love for whole plant based nutrition on TheNutritionProfessor.com

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Timaree’s innovative and engaging cookbook, The Foodie Bar Way: One Meal. Lots of options. Eveeryone's Happy., provides incredible options to make everyone happy.  Available as an Ebook or a full-color, 303 page, printed book, at www.FoodieBars.com.

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PS Apple Fennel Summer Salad

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Chef:  Cathy Katin-Grazzini
Makes:  3-4 Servings
Prep Time:  30 min

 

 

 

INGREDIENTS

Dressing

  • ½ c dried unsulphured apricots
  • 1 organic lime, zested and juiced (added AFTER preventing oxidation of apple slices)

Salad

  • 1 med-lg fennel bulb w/ a few fronds, slivered
  • 1 sm yellow & 2 sm orange organic carrots, slivered
  • 3-4 French radishes, slivered
  • 1 organic Fuji apple, sliced
  • ¼ c green Lebanese olive or similar
  • 2 T shelled unsalted pistachios, finely chopped
  • ¼ c purple-podded sweet peas, shelled
  • 1 scallion slivered on its bias

DIRECTIONS

Dressing

  1. Make apricot paste by covering apricots with boiling water, or microwave 1 minutes.  Allow to cool.
  2. Blend apricots & soaking water until smooth scraping down sides as needed.  Add 1-2 t of water in order to accomplish a jam-like consistency.
  3. Zest and juice the lime and set aside.
  4. To make the dressing, drain the apples from the lime juice & whisk it with sufficient apricot paste to suit your taste.   

Salad

  1. Core and slice apple and cover with lime juice and zest to prevent oxidation of slices. 
  2. Using a mandolin on fine setting, slice fennel radishes and carrots into tender slivers.
  3. After removing lime juice, add apple slices to the vegetable slivers.
  4. Drizzle apricot paste lime juice dressing.
  5. Mix to showcase all the textures & brilliant colors.
  6. Garnish with peas and olive on top.

Cathy Katin-Gazzini, a seasoned plant-based nutritional coach and chef, teaches the profound health benefits of plant-based nutrition, without oil, by working with patients to prevent, treat and often reverse their chronic disease conditions through lifestyle counseling, group immersion programs and her empowering cooking classes.  Visit Cathy at cathyskitchenprescription.com, https://www.facebook.com/cathyskitchenprescription/, https://twitter.com/CathysKitchenRx and https://www.instagram.com/cathyskitchenprescription.

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PP or PS Mexican Quinoa

Jessica Meyers Altman Mexican Quinoa Salad.jpg

Chef:  Jessica Meyers Altman; GardenFreshFoodie.com
Makes:  6-8 Servings
Prep Time:  15 min
Cook Time:  20 min
Total Time:  35 min

INGREDIENTS

  • 1 T minced garlic
  • 2 jalepenos , minced and de-seeded
  • 1 c diced red, orange or yellow pepper (total of 1 pepper)
  • 1 c minced red onion
  • 1 15 oz can diced tomatoes or 2 c fresh
  • 1 c quinoa, soaked for 4 hours (or longer), drained and rinsed
  • 1 c water or vegetable broth, or water plus 1 t of my vegetable bouillon
  • 2 c cooked black beans or 1 can, drained and rinsed
  • 1 c frozen organic corn, defrosted (simply run hot water over)
  • 4 c packed greens:  kale, swiss chard (green, or spinach, chopped and cooked
  • ½ t cumin
  • ½-3/4 of kosher salt
  • Juice of 1 lime, about 2 T
  • ¼ c cilantro (or parsley)
  • ¼ t cayenne (if desired)
  • Freshly ground pepper to taste
  • Optional PS version:  add  1 avocado, diced or add in something crunchy like pepitas (pumpkin seeds) or pistachio nuts
Jessica Meyers Altman Mexican Quinoa Salad 3.jpg

DIRECTIONS

  1. Heat a large skillet.  Once hot, add in onions, garlic and 1-2 T water to prevent sticking.
  2. Sauté until slightly golden, add in jalapeno and bell peppers.
  3. Stir in quinoa, beans, broth, tomatoes, cumin, salt and bring to a boil, reduce heat to a simmer.
  4. Cook until quinoa is softened (Not mush), about 15 minutes.  Add additional broth if needed.
  5. Fold in corn.
  6. If using spinach, fold in once the quinoa has cooked. 
  7. If using kale, blanch in a separate pan and fold in at the end.
  8. Season with freshly ground pepper and cayenne if desired.
  9. Add lime juice and fresh cilantro.

TIPS

  1. Mexican quinoa salad is great on top of a sweet potato, salad or stuffed in peppers as a protein packed, plant-based and oil-free dish.

Jessica Meyers Altman; Garden Fresh Foodie
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com
Instagram:  www.instagram.com/gardenfreshfoodie
Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood
Pintrest:  www.pintrest.com/gardenfreshfood

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PS Creamy Apple Cinnamon Rice Pudding

Vicki Rice Pudding.jpg

Chef:  Vicki Brett-Gach; Ann Arbor Vegan Kitchen
Makes:  6 Servings
Prep Time:  5 minutes
Cook Time:  For rice 20-45 minutes depending on type of rice
Total Time:  25-50 minutes

 

 

 

INGREDIENTS

  • 3 c cooked brown rice
  • 2 ½ c coconut milk
  • 1 apple, peeled and diced
  • 1/3 c maple syrup 
  • (1/3 c date paste can be used)
  • 1 t cinnamon
  • 1 t vanilla

DIRECTIONS

  1. Mix together all ingredients in a heavy saucepan, and bring just to a boil, stirring occasionally.  
  2. Immediately reduce heat, cover and allow to simmer for approximately 10 minutes, or until the rice is soft and creamy.
  3. Remove cover and continue to simmer for 10 more minutes, until apples are just about tender. 
  4. Turn off heat and allow to rest briefly. 
  5. Serve warm or chilled.

Arbor Vegan Kitchen on Facebook (https://www.facebook.com/AnnArborVeganKitchen) and follow her Ann Arbor Vegan Kitchen blog at https://annarborvegankitchen.com for new recipes as soon as they are published.

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PP BBQ Spaghetti Squash

Lauren Well Elephant BBQ Spaghetti Squash.jpg

Chef:  Lauren Bernick; Wellelephant.com
Makes:  4 servings
Prep Time:  15 minutes
Cook Time:  40 minutes
Total Time:  55 minutes

INGREDIENTS

  • Spaghetti Squash (vary dramatically in size; the larger the squash the more servings and longer cook time).  
  • Bottled organic BBQ Sauce (I used Annies or you can use your own PP sauce)
  • Oil Free Buns (I used Ezekiel)

DIRECTIONS

  1. Preheat the oven to 375 degrees.
  2. Cut a spaghetti squash in half length-wise and scoop the seeds out.
  3. Roast the squash halves in the oven for about 40 minutes or until tender.
  4. (Squish the skin with oven mitt and if middle pushes out into “spaghetti strips” you know it’s ready)
  5. Let it cool for a few minutes before you attempt to scrape the insides out.  It will still be hot so use an oven mitt.
  6. Take a fork and work the strands of squash out into a bowl or colander.
  7. Blot with paper towels to remove the excess water that naturally arises from cooking the squash.
  8. Place the spaghetti squash and BBQ sauces in a pot on the stove.  (Put just enough to coat the squash, stir until sauce is heated.)
  9. Toast the buns and top with your favorite BBQ condiments such as caramelized onions and jalapenos.
  10. Enjoy!

“No one can become a well-balanced herbivore on their own...we need the support of our "herd."”  Learn more about Lauren at Wellelephant.com , https://www.instagram.com/laurenbernick_well_elephant/ and https://www.facebook.com/WellElephant/ , where she shares her recipes, menus, resource and videos to help support each of us to health.

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PP Tex Mex Potato Meal

Denise Kling Pelto Tex Mex Potato Meal.jpg

Chef:  Denise Kling-Pelto
Makes: 1-2 Servings
Prep Time:  5 minutes
Cook Time:  10 minutes
Total Time:  15 minutes

INGREDIENTS

  • I large russet or golden potato or 2 medium potatoes
  • ½ - 1 can black beans; rinsed, and well drained
  • ½-1c fresh greens of your choice
  • 1/2c fresh salsa; your favorite no oil, low sodium and sugar, drain excess juice.
  • ½ 12 oz bag frozen peppers and onions (or cut up your own)

DIRECTIONS

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  1. Microwave your potato until softened, about 5-7 minutes on high with some water in a covered bowl.  Check after 5 and proceed when tender.
  2. Cut lengthwise and fluff flesh with a fork to receive other ingredients.
  3. Place black beans, then salsa, greens and last, the peppers and onions on the potato.
  4. Cover, I use paper towel, and cook on high for 3 minutes.

TIPS

  1. Scrub your potato(es) and pierce for easier cooking.
  2. Drain your salsa if you want a dryer potato meal.
  3. If you make the creamy vegan cheese sauce on the PBNSG site by Chuck Underwood, that’s great addition, if you have on hand, place directly on potato and the rest of the ingredients.
  4. You can use a sweet potato, too.  
  5. Your favorite bean, or oil free refried beans can be used, too.

PBNSG’s “Culinary Curator”, Denise teaches many of the Transitions Classes and makes the contacts with chefs from the United States and around the world.  With her partner, Debby Knight Jones, she teaches and presents at multiple venues around the area.

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PP Spicy Tomato Hummus

Denise Kling-pelto Hummus.jpg

Chef:  Denise Kling-Pelto
Prep Time:  5 minutes

 

 

 

 

 

 

INGREDIENTS

  • 1 can or 2 c of chickpeas/garbanzo bean w/ some aqua fava (juice naturally that stays after draining; about 1 t)
  • 1 T organic tomato paste
  • 1 t-T fresh chili paste
  • 1 T fresh squeezed lemon juice
  • 1 T spicy brown mustard
  • 1 clove of peeled garlic

DIRECTIONS

  1. Place the lemon, tomato paste, mustard, garlic clove and chickpeas in a blender.  Process until smooth.
  2. Serve with your favorite veggies.

TIPS

  1. Great spread for any whole plant based veggie sandwich.
  2. I use the bit of aqua fava to make the garlic creamier.  It mimic the tahini smoothness without all the fat.
  3. Don’t use chili paste if you don’t like heat.
  4. Play with recipe and add your favorites; bbq, pesto, etc.

PBNSG’s “Culinary Curator”, Denise teaches many of the Transitions Classes and makes the contacts with chefs from the United States and around the world.  With her partner, Debby Knight Jones, she teaches and presents at multiple venues around the area.

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PP Moroccan Red Lentil Stew

Curried Lentils.jpg

Chef: Jeannie Hudkins
Makes: 6 servings
Prep time: 15 minutes
Cook time: 45 minutes 

INGREDIENTS

  • 1 onion, diced 
  • 1 carrot, diced
  • 1/3  c parsley, chopped
  • ½ c cilantro, chopped
  • 2 garlic cloves, minced
  • 2 T fresh ginger, minced
  • 1 ½ t ground black pepper
  • 1 t turmeric
  • 1 t ground cinnamon
  • 2 t paprika
  • 1 ¼ c dried red lentils
  • 1 28-0z can whole tomatoes and their liquid, pureed (do not use tomato puree)
  • 8 c vegetable broth

DIRECTIONS

  1. Heat 2-3 T of water in a large saucepan over medium-high heat. Add in diced onion  and carrot. Water-sauté for 2 minutes. 
  2. Add parsley, cilantro, garlic, ginger, black pepper, turmeric, cinnamon, paprika, red lentils, pureed tomatoes, and vegetable broth. 
  3. Bring to a boil, cover, and turn down to a low boil.
  4. Cook for 40 minutes. 

Author: Eat Like You Give a Damn: For the Animals, For Your Health, For Our Planet
Dietology 101: Be Slim, Be Full, Be Well

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PP Baked Polenta Fries

Polenta Fries.jpg

Chef:  Vicki Brett-Gach
Makes:  4 servings
Prep Time: 20 minutes
Cook Time: Depends upon method of cooking

INGREDIENTS

  • 1 small onion, chopped
  • 3 ½ c vegetable broth or water
  • 1 t salt
  • 2 T fresh parsley, minced
  • 1 T fresh basil, minced
  • 1 c course polenta
  • 1 bay leaf

DIRECTIONS

STOVETOP Polenta Fries

  1. Dry sauté the onion in a saucepan.  Once translucent, add the broth or water, salt, parsley and basil.
  2. Sprinkle the polenta over the top.  Add bay leaf.  DO NOT STIR.
  3. Cook the polenta according to the package directions.
  4. Turn off the heat. 
  5. Remove and discard the bay leaf.
  6. Whisk the polenta until smooth.
  7. Carefully pour hot polenta into a heat-proof baking pan.  Allow to come to room temperature or chill in the refrigerator.
  8. Once completely set, cut polenta into French fry stick shapes, approximately ¼ “ (or ½”) x 3” each.

ELECTRIC PRESSURE COOKER 

  1. Dry sauté the onion on the Sauté or Brown setting.  Once the onion is translucent, add the broth or water, salt, parsley and basil. 
  2. Sprinkle the polenta over the top.  Add bay leaf.  DO NOT STIR.
  3. Lock the lid in place and bring to high pressure.  Cook for 5 minutes.
  4. Allow the pressure cooker to naturally release for 10 minutes, and then release any remaining pressure.
  5. Remove and discard the bay leaf. 
  6. Whisk the polenta until smooth.
  7. Carefully pour hot polenta into a heat-proof baking pan. 
  8. Allow to come to room temperature or chill in the refrigerator.
  9. Once completely set, cut polenta into French Fry stick shapes, approximately ¼” (or 1/2 “) x 3” each.

Proceed to bake Polenta Fries, either in the oven or Air Fryer as described below.

Baked Polenta Fries – in the Air Fryer

  1. Place polenta strips in the Air Fryer and bake at 400 degrees for 1—12 minutes, or just until crispy and golden brown.  
  2. Serve immediately with either warm marinara sauce or with ratatouille. 

Baked Polenta Fries – in the Oven

  1. Pre heat oven 425 degrees F.
  2. Bake polenta strips on a non-stick baking sheet or griddle for about 20 minutes, or just until crispy and golden brown.  
  3. Serve immediately with either warm marinara sauce or with ratatouille.

Arbor Vegan Kitchen on Facebook (https://www.facebook.com/AnnArborVeganKitchen) and follow her Ann Arbor Vegan Kitchen blog at https://annarborvegankitchen.com for new recipes as soon as they are published.

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PS Raw Veggie Kabobs

Laura Theodore Raw Veggie Kabobs 1.jpg

Chef: Laura Theodore, The Jazzy Vegetarian
Prep Time:  10 minutes

INGREDIENTS

20 grape or cherry tomatoes
10 pitted green “Queen” or Kalamata olives
½ large sweet red or orange pepper, cut in 10 slices
½ zucchini or cucumber, cut in 10 slices
Sea salt, to taste
Freshly ground pepper, to taste
2 T freshly squeezed lemon juice
6 to 10 basil leaves, very thinly sliced

DIRECTIONS

Thread 10, 8-inch bamboo skewers each with 1 tomato, 1 olive, 1 pepper slice, 1 zucchini or cucumber slice and finishing with a second tomato.  

Arrange the kebabs on a pretty serving platter.

Put the lemon juice in a small bowl and briskly whisk until combined.  
Brush kebab with the lemon sauce, using a small pastry brush.
Sprinkle the basil over the top. 
Season with salt and pepper, to taste. 
Serve room temperature or refrigerate for 1 to 2 hours and served chilled.

With her love for good food, compassion for animals and enthusiasm for great music, multi-talented author, Laura Theodore,  truly is the Jazzy Vegetarian.  Experience the JazzyVegetarian @ www.jazzyvegetarian.com, www.lauratheodore.com, www.vegan-ease.com
Streaming Online Television Channel:  www.jazzyvegetariantv.com
Social Media:  https://www.facebook.com/JazzyVegetarian/
Youtube:  https://www.youtube.com/user/thejazzyvegetarian

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PS Maple-Raisin-Date Truffles

laura Theodore Maple Raisin Date Truffles.jpg

Chef:  Laura Theodore, The Jazzy Vegetarian
Makes:  10 to 12 Truffles
Prep Time:  5 minutes, plus 1 hr refrigeration

INGREDIENTS

  • 9 lg Medjool dates, pitted
  • 1/3 c raisins
  • 1/4 c raw unsweetened shredded dried coconut
  • 1 T maple syrup
  • 2 T unsweetened cocoa powder
  • Unbleached parchment paper to line pan

DIRECTIONS

  1. Put the dates, raisins, coconut and maple syrup in a high-performance blending appliance and process to the consistency of soft dough.
  2. Transfer the date mixture to a medium-sized bowl.
  3. Using a cookie scoop, spoon out a heaping T of the date mixture, and roll it into a ball.
  4. Continue in this manner to form 10 to 12 truffle balls.
  5. Put the cocoa powder in a small bowl.  Roll the truffles in the cocoa powder until coated and place on the prepared baking sheet.  
  6. Refrigerate 1 hr. 
  7. Store in an airtight container in the refrigerator.  Truffles will keep up to 3 days. 

With her love for good food, compassion for animals and enthusiasm for great music, multi-talented author, Laura Theodore,  truly is the Jazzy Vegetarian.  Experience the JazzyVegetarian @ www.jazzyvegetarian.com, www.lauratheodore.com, www.vegan-ease.com
Streaming Online Television Channel:  www.jazzyvegetariantv.com
Social Media:  https://www.facebook.com/JazzyVegetarian/
Youtube:  https://www.youtube.com/user/thejazzyvegetarian

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PP Spring Moroccan Tangine

Prescription Kitchen Morrocan.jpg

Chef:  Cathy Katin-Grazzini
Makes:  4-6 servings
Prep Time:  1 ½ hrs
Cooking Time:  45 min
Total Time:  2 hrs 15 min

 

 

INGREDIENTS

  • 1 lg red onion, medium dice
  • 3-4 large garlic cloves, minced
  • 1 T grated fresh ginger (about 1”)
  • 2 T Ras el hanout spice blend or to taste (widely available online, Kroger or Whole Foods)
  • 1 medium sweet potato, diced
  • 2 medium carrots, diced
  • Handful of mint leaves, cut in thin ribbons (herb shears are great for this)
  • 2 c unsalted veggie broth
  • 2 T tomato paste
  • Small pinch of saffron filaments (10), toasted lightly, crumbled & soaked in a little veggie broth for 30 minutes.
  • 3 c cooked chickpeas
  • ½-t pf Aleppo pepper flakes or ground Kashmiri peppers or to taste
  • ½ lb baby Morelli or violetti artichokes (if you can find them), halved or quartered with outer leaves and tips removed, soaked in water with vinegar, lime or lemon juice (prevents discoloration) until use, OR 1 pkg frozen or canned artichoke hearts, quartered
  • Juice from 1 lemon
  • 1-2 t ground sumac or to taste (optional)
  • 1 lb asparagus, tough lower stalk removed, cut in ½” sections
  • 1/2c flavorful whole green olives (e.g. taggiasca, cerignola, picholine, etc.)
  • 1 c sweet peas, fresh or defrosted
  • ½ c dried apricots, soaked 10 minutes in water, quartered
  • ¼ c golden raisins or 1/8 c Indian lack raisins, soaked 10 minutes in water
  • ½ c unsalted shelled pistachios, rubbed in a towel to loosen/remove skins
  • 2 t sea salt to taste

Garnish

  • Zest from 3 lemons
  • Handful of cilantro leaves, whole
  • Handful of parsley leaves, whole
  • Sumac
  • Alleppo or Kashmiri pepper flakes or powder

DIRECTIONS

  1. Toast & soak saffron (if using).  Dry sauté onion in hot deep skillet over medium flame with a pinch of salt until onion has released its moisture & begun to carmelize, 3-4 min
  2. Add garlic and ginger
  3. Cook for a minute & deglaze pan with a minimal amount of broth.  
  4. Add sweet potato, carrot, raw artichokes (if using), ras el hanout & mint.  
  5. Sauté several minutes.
  6. Dissolve tomato past in broth.
  7. Add saffron and its water to the broth mixture and stir into skillet. 
  8. Add chickpeas and chili powder flakes.
  9. Cook 1 minute.
  10. Add lemon juice & sumac, if using, tasting as you go to not overdo the acidity.  
  11. Add asparagus.
  12. Wait 1 minute for thin asparagus, 2-3 minutes for thicker stems
  13. When carrots, artichokes and sweet potatoes are softened, add olives, peas (if fresh), artichokes (if frozen or canned) and fruits.
  14. Salt to taste. 
  15. Cook another minute and correct all seasonings as needed (acidity, spice, heat and salt).  Add pistachios and peas (if defrosted) and cook for final minute.
  16. Serve with your favorite whole wheat khobz flatbread, couscous or your favorite whole grain or warmed plates.
  17. Garnish with lots of lemon zest, parsley and cilantro leaves, and if you like, (for a little more heat and color), sprinkle on Aleppo.

Cathy Katin-Gazzini, a seasoned plant-based nutritional coach and chef, teaches the profound health benefits of plant-based nutrition, without oil, by working with patients to prevent, treat and often reverse their chronic disease conditions through lifestyle counseling, group immersion programs and her empowering cooking classes.  Visit Cathy at cathyskitchenprescription.com, https://www.facebook.com/cathyskitchenprescription/, https://twitter.com/CathysKitchenRx and https://www.instagram.com/cathyskitchenprescription.

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PP or PS Kenchin-Jiru with Miso

Prescription Kitchen Kenchin-Jiru with Miso.jpg

Chef:  Cathy Katin-Grazzini
Makes:  Serves 6-8
Presoak:  8 hrs (Kombu & Shiitake)
Prep Time:  1 hr
Cooking Time:  30 min
Total Time:  1 hr 30 min (not including presoak)

 

INGREDIENTS

Vegan dashi broth

  • 1 4”x 4”  piece of Kombu seaweed
  • 6-8 dried shiitake mushrooms
  • Water

Rest of Soup Ingredients

  • 3 taro (satimo), peeled, halved lengthwise, sliced in ¼” slices and place in water to prevent browning
  • 1-8” daikon radish, halved lengthwise, sliced in ¼” slices
  • 1 jicing carrot (or 2 regular), halved lengthwise, sliced in ¼” slices
  • ½ burdock root (gobo), peeled, cut in slivers or shavings, place in water to prevent browning
  • 1 medium yellow onion, medium dice
  • 1 block firm tofu
  • 1 block white or gray konnyaku (konjac)
  • 4 fresh shiitake mushrooms, stems removed, quartered
  • 1-2 t sea salt (optional)
  • 2-3 Japanese green onion (negi) or 1 bunch scallion, greens and whites sliced
  • 2 T fermented soy sauce
  • 1/3 – ½ c red miso

Garnish

  • Freshly toasted sesame seeds (PS if use sesame seeds)
  • Schichimi togarashi (Japanese 7-spice seasoning)
  • Sanscho pepper

DIRECTIONS

Vegan Dashi Broth 

  1. In a separate glass or ceramic bowls separately soak kombu and dried shiitake in 6 c water each.
  2. Cover with wrap and refrigerate overnight.
  3. Discard Kombu, discard shiitake stems, quartered caps and reserve, strain stocks and combine.  

Soup

  1. If using,dry sauté sesame seeds in a skillet until fragrant and lightly toasted.  Set aside.
  2. Drain tofu, wrap in paper towels, weigh with a dinner plate to express excess moisture for 1.  
  3. Tear into bite-sized pieces.
  4. Rinse konnyaku well, boil for 3-4 minutes in water, drain. Tear into bite sized pieces.
  5. Parboil taro for 5 minutes, skim as needed.
  6. In a large pot bring the dashi broth to a low simmer.
  7. In a stainless or nonstick skillet, dry sauté onion over medium-high heat, for 2-3 minutes. 
  8.  
  9. Add fresh shiitake and shiitake from the dashi, carrot, daikon, burdock and taro and sauté  3 minutes.  
  10. Add konnyaku, tofu and salt.  Cook until veggies are not quite soft.  DO NOT OVERCOOK.
  11. Add sautéed veggies to the dashi.  Bring to a simmer and cook for 10 minutes or until veggies are tender.  
  12. Stir in green onion/scallion and cook 1 minute.
  13. Remove from heat and stir in the soy sauce.

TIPS

  1. If you are serving the entire soup at a sitting, place miso in a large ladle.  Submerse ladle partially into the pot with chopsticks or a spoon, dissolve the miso in the ladle’s hot soup. 
  2. Add it to the pot, stirring gently to disperse it throughout.
  3. Miso is a live, probiotic food, that will not survive reheating.  If you don’t plan to serve the entire pot, remove the portion of soup for your meal and adjust the quantity of miso accordingly. 

Cathy Katin-Gazzini, a seasoned plant-based nutritional coach and chef, teaches the profound health benefits of plant-based nutrition, without oil, by working with patients to prevent, treat and often reverse their chronic disease conditions through lifestyle counseling, group immersion programs and her empowering cooking classes.  Visit Cathy at cathyskitchenprescription.com, https://www.facebook.com/cathyskitchenprescription/, https://twitter.com/CathysKitchenRx and https://www.instagram.com/cathyskitchenprescription.

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PP Baked Tempeh or Tofu Marinade

Jeff Tritten Marinade and Marinated Tofu or Tempeh.jpg

Chef:  Jeff Tritten; A RespectfulLife.com
Makes:  4 Servings (Enough for 1 16 oz pkg of tofu or tempeh)
Prep Time:  5 minutes (to make Marinade)  10 min each side (for marinating)
Cook Time:  45 min  
Total Time:  1 hr 10 min (Making marinade, marinating & baking)

INGREDIENTS

Marinade

  • 2 medium garlic cloves, minced or pressed
  • ¼ c low sodium tamari (or low sodium soy sauce or coconut aminos)
  • 1 T ginger, freshly grated
  • 1 T Dijon mustard
  • 1 t ground cumin

To flavor & marinate

  • 1 16 oz pkg Extra Firm Tofu or Tempeh

DIRECTIONS

Marinade

  1. Whisk all marinade ingredients together.
  2. Place in a 9 x9 or pie pan.
Jeff Tritten Marinated Baked Tofu.jpg

Tofu or Tempeh

  1. Preheat oven 300 degrees F
  2. Slice into ¼“ strips
  3. Place Tofu or Tempeh into marinade, let soak up marinade for 10 minutes, flip.
  4. Spoon the marinade over the other side of Tofu or Tempeh, let sit an additional 10 minutes.
  5. Bake in oven for 30 minutes.  
  6. Flip and bake for an additional 15 minutes.
Jeff Tritten Marinade Baked Tempeh.jpg

TIPS

  1. Tofu will brown and puff up, Tempeh will brown.
  2. You can use hot-out-of-the-oven Tofu/Tempeh immediately for a sandwich.
  3. You can cool Tofu/Tempeh, and then use in a sandwich or stir fry, too.

Jeff Tritten is a respectful plant-based advocate.   He owns 'Respectful Living', a blog located at ARespectfulLife.com, and spends his time creating recipes, writing plant based nutritional information articles, being a small group leader for PBNSG.org, bringing plant based nutritional information to his local community at their farmers market and senior center, and creating a healthy vegan snack line.  Also find him on https://www.facebook.com/ARespectfulLife/, https://www.instagram.com/respectfulliving1/, 
https://twitter.com/respectfullivin, https://www.pinterest.com/MindfulLife1/, https://www.linkedin.com/in/respectful-living-74871b13a/.

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PS or PP Vegan Broccoli & Rice Casserole

Terri Brocolli Bake.jpg

Chef:  Terri Edwards; EatPlant-Based.com
Makes:  8 Servings
Prep Time:  40 min
Cook Time:  30 min
Total Time:  1 hr 10 min

 

 

 

 

 

INGREDIENTS

Creamy Vegan Cheese Sauce

  • I c potatoes; peeled and diced
  • ¼ c carrots, diced
  • ¼ c onions, diced
  • 1 c veggie broth
  • ½ c raw cashews (PS; or, ½ c white beans PP)
  • 4 T nutritional yeast
  • 1 T lemon juice
  • 1 t salt
  • ½ t garlic powder
  • 1 pinch paprika
  • ½ pinch cayenne pepper (Optional)

Casserole

  • 4 c broccoli, cut into small florets
  • ¾ c onion, diced
  • 2 cloves of garlic, minced
  • ½ c red bell pepper, diced
  • ½ c celery, diced
  • 3-4 T veggie broth
  • 1 c chickpeas, cooked
  • 3c brown rice, cooked
  • 3 c Creamy Vegan Cheese Sauce (see recipe below)
  • 1 t garlic powder
  • 1 t rosemary
  • ½ t dried thyme
  • 1 t smoked paprika
  • ½ t dry steak seasoning
  • 2 T slivered almonds (optional; NOT PP)
  • Salt & pepper

DIRECTIONS 

  1. Preheat Oven 350 degrees and line a 9 x 13 baking dish with parchment paper

Creamy Vegan Cheese Sauce

  1. In a medium pot, bring about 3 c of water to a boil.  Place potatoes, carrots and onion in pot and allow to cook until veggies are tender; approximately 15 min. (Cooking time will vary based on how small the veggies are diced).
  2. If using cashews (PS), blend into a cashew butter.  If using beans (PP), rinse well.
  3. When veggies are tender, (reserve 1 c of the liquid broth) drain and place them in blender. 
  4. Place cashew butter or beans into the blender.
  5. Add I c of liquid potato broth.
  6. Blend until smooth.   

Casserole

  1. In a medium size sauce pan, sauté onion, garlic, red bell pepper and celery in veggie broth.  
  2. Cook until slightly tender, approximately 3 minutes.
  3. Add the broccoli florets and cook another 3 minutes.
  4. Stir in the chickpeas, brown rice, 2 c of the cheese sauce, (almonds, if using) and spices.
  5. Save the remaining 1 c of cheese sauce for topping.
  6. Mix thoroughly and remove from the heat.
  7. Pour mixture into your prepared baking dish, pressing in with spoon to fill the pan. 
  8. Drizzle the remaining 1 c of cheese sauce over the top.  (I like to sprinkle a little more smoked paprika on top.
  9. Place in the oven and bake for 30 minutes.

TIPS

  1. Cheese sauce is ready to use in this casserole or anything else you make that would be complimented by a creamy, cheesy sauce.  
  2. Cheese sauce recipe makes approximately 1 qt.
  3. Cheese sauce can be stored in the refrigerator up to 2 weeks. 

TERRI EDWARDS is a Licensed Food for Life Instructor and Educator.  Connect with Terri at her blog EatPlant-Based.com & blog.eatplant-based.com for her latest recipes and plant-based living tips. Follow her on FaceBook at (https://www.facebook.com/EatPlantBased/

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PP or PS Hearts of Palm Salad with Ginger Mandarin Dressing

Jeff Tritten Hearts of Palm Salad #1.jpg

Chef:  Jeff Tritten; ARespectfulLiving.com
Makes:  4 Servings
Prep Time:  20 min

 

 

 

 

 

INGREDIENTS

Salad

  • 1 14 oz can Heart of Palm, cut into rounds
  • 1 14 oz can artichoke hearts, chopped
  • 1 15 os can red kidney beans, drained and rinsed
  • 4 medium radishes, diced
  • ½ medium yellow bell pepper, diced
  • ½ medium red or yellow onion, diced
  • 1/8 c fresh parsley, finely chopped
  • 1 t sesame seeds (optional, PS, not PP, if used)

Dressing

  • 1 15 oz can Mandarin oranges ( or 1 ½ c fresh mandarin oranges with 1 c water)
  • ¼ c green onions
  • 1 t ginger freshly grated
  • 1 t orange zest freshly grated
  • 2 T low sodium Tamari
  • 1 T rice wine vinegar
  • 3/4 T date sugar (or 1 T brown sugar)
  • 1 T brown rice syrup (or maple syrup)
  • 2 t sesame seeds (optional, PS, not PP, if used)
  • 2 t arrow root

DIRECTIONS

Salad

  1. Cut Hearts of Palm, into rounds
  2. Remove “woody” outer layer of artichoke hearts and roughly chop
  3. Dice radishes, onion, yellow and red peppers
  4. Finely chop parsley
  5. Combine all ingredients
Jeff Tritten Hearts of Palm Salad #2.jpg

Dressing

  1. Combine mandarin oranges, green onion, ginger, orange zest, Tamari, date sugar, brown rice syrup and 1 t sesame seeds (if using) in blender and puree.
  2. Dump contents from blender into a non-stick pan.  
  3. Add additional sesame seeds (if using) and simmer on medium heat for 15 min.
  4. Whisk 2 t arrow root with 2 T water together and add to simmering sauce.  
  5. Whisk gently until mixture thickens.
  6. Place cooked and thickened dressing in a container to chill for use on salad.
  7. Gently mix salad and cooled dressing together and serve.   
Jeff Tritten Ginger Mandarin Dressing.jpg

TIP

  1. You can use “hot” dressing in vegan dishes of your choice.

Jeff Tritten is a respectful plant-based advocate.   He owns 'Respectful Living', a blog located at ARespectfulLife.com, and spends his time creating recipes, writing plant based nutritional information articles, being a small group leader for PBNSG.org, bringing plant based nutritional information to his local community at their farmers market and senior center, and creating a healthy vegan snack line.  Also find him on https://www.facebook.com/ARespectfulLife/, https://www.instagram.com/respectfulliving1/
https://twitter.com/respectfullivin, https://www.pinterest.com/MindfulLife1/, https://www.linkedin.com/in/respectful-living-74871b13a/.

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PP Trollkrem (Troll Cream)

Marla Rose Troll Kreme.jpg

Chef:  Marla Rose, Vegan Street
Makes: 1-2 Servings
Prep Time:  10 minutes

INGREDIENTS

  • 6 T aquafaba (I used chickpea water)
  • ½ t cream of tartar
  • ¼ c organic sugar
  • 6 T lingonberry or your favorite fruit spread (Lingonberry is traditional)
  • ½ t pure vanilla extract

DIRECTIONS

  1. In a mixer, add your aquafaba and cream of tartar and beat on high for two minutes using the whisk attachment. 
  2. One T at a time over about five minutes, add the sugar and jam/spread until fluffy incorporated.
  3. Add vanilla, beat on high.
  4. Add the rest of the ingredients.
  5. When all are added, beat for another minute or two until you have one big bowl or two smaller bowls of fluff.
  6. Enjoy!
Marla Rose Troll Kreme #2.jpg

*Trollkrem, literally Troll Cream, a Norwegian mousse-like dessert that somehow is supposed to evoke trolls!
Marla Rose and John Beske hatched the idea for the original VeganStreet.com in 1997. Vegan Street conveyed the sense of community and spirit of optimism they felt about compassionate living. Through combining their convictions about veganism with their passions for writing, communications and the arts, they began to carve out their perfect vehicle to express it with -- VeganStreet.com.

 

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PP Beans & Greens Pie

Prescription Kitchen pic bean pie.jpg

Chef:  Cathy Katin-Grazzini
Makes:  8 servings
Prep time:  1 hr
Cook time:  20 minutes

INGREDIENTS

Filling

  • 1 lb mixed colored cherry tomatoes
  • Sprigs of fresh thyme or dried thyme leaves
  • 2 c cooked mixed beans (kidney, chickpea, black, white, red or mottled)
  • 4 lbs mixed fresh greens (turnip or beet greens, Swiss chard, collards, kale or spinach), steamed and squeezed and roughly chopped to yield 3-4 c 
  • 2-4 T oil-free mild *Moroccan harissa chili paste (recipe below) or available online, Whole Food, Target and Indian markets (Moroccan cuisine is very similar) our area
  • Iodized sea salt to taste

*Moroccan harissa chili paste

  • 15 mild Kashmiri dried chilis (Available in Indian groceries or online)
  • 3 cloves garlic minced
  • 1 t cumin seed
  • 1 t coriander seed
  • ½ t sea salt

Crust

  • 2 c chickpea flour (besan)
  • 2T nutritional yeast
  • ½ t sea salt
  • Large pinch white pepper
  • 2 T arrowroot
  • 2 T freshly ground flaxseed
  • 2 t granulated onion
  • 2 t granulated garlic
  • ½ c firm tofu, drained well
  • 2-3 good quality canned whole tomatoes

DIRECTIONS

Moroccan chili paste

  1. In a bowl, cover chilis with boiling water.  
  2. Soak until fully softened (Alternatively, microwave for 1 minute and set aside to rehydrate and soften.)  Drain.
  3. Dry roast seeds in a skillet just become aromatic and you see the tendril of smoke appear.  Remove from heat.  Do not allow to burn or they’ll taste bitter.  Cool.  Grind in a spice grinder.
  4. Combine with all harissa ingredients in a food processor and process until smooth and uniform, or use a mortar and pestle to pound into paste.  Add just enough water to create a paste.

Filling

  1. Halve tomatoes.  Place on parchment facing up. 
  2. Strew thyme sprigs or sprinkle thyme leaves. 
  3. Roast tomatoes at 400 degrees Fahrenheit /200 degrees Celsius for 25 minutes or until softened.   Set aside.
  4. In a large mixing bowl combine beans, greens, harissa to taste, mixing well.  Salt to taste.

Crust

  1. Combine dry crust ingredients in a food processor, pulse to blend.  Add tofu and run for 1-2 minutes.
  2. Add 1 tomato at a time and process to achieve a uniform soft, but not wet, ball of dough. (akin to Playdoh)
  3. Sprinkle a board with chickpea flour, roll out dough, flipping and flouring, to ¼” thickness.  Shape to a pie pan, trim and crimp edges.
  4. Rill with greens and beans mix, mounding slightly in the center.
  5. Top with roasted tomatoes.
  6. Bake 20-25 minutes for full pie – just until golden.

Cathy Katin-Gazzini, a seasoned plant-based nutritional coach and chef, teaches the profound health benefits of plant-based nutrition, without oil, by working with patients to prevent, treat and often reverse their chronic disease conditions through lifestyle counseling, group immersion programs and her empowering cooking classes.  Visit Cathy at cathyskitchenprescription.com, https://www.facebook.com/cathyskitchenprescription/, https://twitter.com/CathysKitchenRx and https://www.instagram.com/cathyskitchenprescription.

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PS Four-Ingredient Chocolate Chip Oatmeal Cookies

Laura Theodore 4 Ingredient Oatmeal Choc Cookies.jpg

Chef:  Laura Theodore, The Jazzy Vegetarian
Makes:  16 to 18 cookies
Prep Time:
Cook Time:
Total Time:

 

 

INGREDIENTS

2 lg, rip bananas
1 ¼ c rolled oats
1/3 c raisins
1/3 c vegan dark chocolate chips

DIRECTIONS

Preheat the oven 375 degrees F.  
Line a large baking sheet with unbleached parchment paper.
Put the bananas in a medium-sized bowl and mash with a potato masher or large fork until smooth.
Add oats, raisins and chocolate chips; stir to combine.
Using a cookie scoop or large spoon, dropping a heaping T of the cookie batter onto the lined baking sheet, gently flattening it with a rubber spatula or clean fingertip.  Continue this manner with the remaining cooking dough.
Bake for 13 to 17 minutes, or until the edges are golden brown and cookies are almost set.
Transfer the cookies to a wire rack and let cool for 10 minutes.
Store in an airtight container in the refrigerator.  Cookies will keep for about 3 days.

With her love for good food, compassion for animals and enthusiasm for great music, multi-talented author, Laura Theodore,  truly is the Jazzy Vegetarian.  Experience the JazzyVegetarian @ www.jazzyvegetarian.com, www.lauratheodore.com, www.vegan-ease.com
Streaming Online Television Channel:  www.jazzyvegetariantv.com
Social Media:  https://www.facebook.com/JazzyVegetarian/
Youtube:  https://www.youtube.com/user/thejazzyvegetarian

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