PP Vegan Stew with Brown Lentils, Peas & Corn

Nele Vegan Stew 2.jpg

Chef: Nele Liivlaid, Nutriplanet.org

Makes: 4 servings

Soak Time: 6 hrs

Prep Time: 20 minutes

Cook Time: 20 minutes

Total Time: (after soaking) 40 min








INGREDIENTS

Original mixture

  • 7 oz (200 g) dry brown lentils

  • 1 small onion (about 2.1 oz or 60 g)

  • 2 big garlic cloves (abiyt ,4 oz or 10 g)

  • 2 t turmeric

  • 1 t toasted and crushed cumin seeds

  • 1 t toasted and crushed mustard seeds

  • ½ c additive-free corn (frozen or canned)

  • 1 c green peas (frozen or fresh)

Later Additions

  • 1 c coarsely grated carrot

  • 4 T of plant milk

  • ½ t Himalayan salt

  • Black pepper to taste

  • Garnish with a sprinkle of nutritional yeast, fresh herbs (onion greens, parsley or coriander)

DIRECTIONS

  1. Start by soaking lentils for 6-8 hrs. Rinse, drain, set aside.

  2. Next, prepare the spices – toast cumin seeds (from 30 seconds to 1 min until your nose just gets a whiff of smoke and fragrance) and mustard seeds (2-5 min until fragrant and lightly browned, removing from heat when the seeds start to pop) on a dry pan, let cool and crush using a mortar and pestle. Or make a bigger batch and grind in a spice grinder.

  3. Then, crush garlic cloves, finely dice onion and grate carrots.

  4. Heat up a few T of water (or use vegetable broth) in a skillet or large pot.

  5. After that, add onions and sauté them covered for 2-3 min stirring every now and then. Add water whenever necessary.

  6. Next, add turmeric, soaked lentils, frozen peas and corn (if you use frozen). Give everything a good stir. If you didn’t toast the spices, throw them (crushed) in along with the turmeric.

  7. Add enough water to cover the ingredients.

  8. Mix well and cover with lid.

  9. Bring to boil, then reduce heat and simmer covered for 10-15 min or until the lentils are tender.

  10. At this point, mix in crushed garlic, canned corn and toasted/crushed cumin and mustard seeds.

  11. Finally, add plant milk. Mix until it’s well incorporated.

  12. Let cool a bit before you add the Himalayan salt and black pepper to taste.

  13. Garnish with nutritional yeast, fresh herbs (onion greens, parsley or coriander)

TIPS

  1. Any lentils would work well – un-hulled red lentils, black lentils, or any variety of green lentils.

  2. Use 2 t of Indian Spice Mix (check out my site for the recipe) instead of cumin and mustard seeds.

  3. Another option is to replace turmeric, mustard and cumin seeds with 4 t of your favourite curry powder.

  4. Soy sauce or tamari sauce would be a great substitute to Himalayan salt.

  5. If you are allergic to corn, use a sweet potato instead. Add half ½ c of small cubes.

  6. To keep gluten free, serve stew with: Lettuce and/or arugula, steamed leafy greens (collard and/or turnip greens, kale, chard, pak choi or spinach)

  7. Steamed veggies (Brussel sprouts, broccoli, cauliflower, Chinese cabbage or asparagus)

  8. Oven baked veggies (bell peppers, cauliflower, beet root, carrots, turnip, parsnip or mushrooms)>

  9. Raw veggies (sauerkraut, white or red cabbage, turnip, carrots, radishes or bell pepper)

  10. Place the stew on top or aside of the veggies and it will also serve as a dressing.

  11. For extra sauce, try my Tahini-Chickpea Dressing, Spicy Tomato Sauce, Homemade Pasta Sauce or Oil-Free Veggie Sauce.

Nele's logo.jpg

Nele Liivlaid embodies a Whole Food Pland Based Lifestyle. She uses her site, Nutriplanet.org to provide information about proper nutrition, exercise and healthy minds directly into your hands through articles, blog posts, tutorial videos, recipes and shopping/eating out guidance. I compile my health and nutrition research, knowledge and certificate in Plant Based Nutrition into ready-to-use tips for you to plug into everyday living. Follow me on Instagram , Facebook and Pinterest.

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PP One Pot Red Lentil Masala

Jeff Tritten Red Lentil Masala 3.jpg

Chef: Jeff Tritten, ARespectfullife.com

Makes: 6-8 servings

Prep Time: 15 min

Cook Time: 30 min

Total Time: 45 min






INGREDIENTS

  • 4 c low sodium vegetable broth

  • 1 15 oz can diced tomatoes (including juice from can)

  • 1 7 oz can tomato paste

  • 2 ¼ c red lentils

  • 1 can cooked chickpeas

  • 1 lg onion

  • 4 garlic cloves

  • 1 t ground ginger (OK to substitute 1 T fresh ground ginger)

  • 2 ¼ t Garam Masala

  • Salt and pepper to taste

  • 1 ¾ light coconut milk (add at the end!)

DIRECTIONS

Jeff Tritten Red Lentil Masala 2.jpg
  1. In one 5 qt pot, add all ingredients except the coconut milk (or it scorches).

  2. Bring to a boil and simmer for 25 min.

  3. Add 1 ¾ c of light coconut milk, stir well – cook until hot.

  4. Serve over rice, quinoa or your favorite whole grain.

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 Beet Root Soup

Nele Beet Root Soup 2.jpg

Chef: Nele Liivlaid, NutriPlanet.org

Makes: 3-4 servings

Prep Time: 10 min

Cook Time: 15 min

Total Time: 30 min



INGREDIENTS

  • 1 medium onion, chopped

  • 3 garlic cloves, chopped

  • 1 heaped t vegetable broth low sodium powder

  • 3 medium carrots, chopped

  • 2 bigger potatoes, cut into small cubes

  • 16 oz (450 g) boiled or oven-baked beetroot with juice, cut into big cubes

  • 1 can unsalted chickpeas, washed and drained

DIRECTIONS

  1. First, heat up a thick-bottomed soup pot, add 2 T of water and wait until it start to sizzle.

  2. Sauté onion, garlic and carrots with broth powder for about 3 minutes adding water one T at a time if necessary to prevent sticking.

  3. Next, add potatoes and about 3.5 c of water (840 ml), bring to a boil and let it simmer for 10-12 min until the potatoes are soft. Turn off the heat.

  4. Add the beetroot cubes with juice and process with an immersion blender until the soup is nicely pureed.

  5. Make it silky smooth or leave some chunks in – it is entirely up to you.

  6. Finally, divide the chick peas between portions and add then to a soup bowl.

  7. Garnish with nutritional yeast, black pepper and fresh parsley or coriander.

TIPS

  1. Substitute some of the potatoes for an even sweeter result.

  2. You can use any canned beans or even freshly boiled lentil instead of chickpeas.

Nele Liivlaid embodies a Whole Food Pland Based Lifestyle. She uses her site, Nutriplanet.org to provide information about proper nutrition, exercise and healthy minds directly into your hands through articles, blog posts, tutorial videos, recipes and shopping/eating out guidance. I compile my health and nutrition research, knowledge and certificate in Plant Based Nutrition into ready-to-use tips for you to plug into everyday living. Follow me on Instagram , Facebook and Pinterest.

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PP Moroccan Chicpea Stew

Garden Fresh Foodie Moroccan Stew.jpg

Chef: Jessica Meyers-Altman, Garden Fresh Foodie

Makes: 6 servings

Prep Time: 20 min

Cook Time: 30 min

Total Time: 50 min

INGREDIENTS

  • 3 c of chickpeas

  • 1 ½ c of onions (about 2 smaller onions)

  • 1 c of peeled and diced parsnip (about 1 large one)

  • 3 c peeled and cubed sweet potato (about 2)

  • 3 c peeled and diced eggplant

  • 2 c medium diced carrot

  • 2 T tomato paste

  • 1 T garlic, minced

  • 2 t cumin

  • 2 t coriander

  • 1 t turmeric

  • 1 t cinnamon

  • ½ t chili flakes

  • ½ c raisins

  • 1 ½ t kosher or sea salt

  • ½ t black pepper

  • 2-3 c vegetable stock

  • 1 c diced green olives

  • 1 can of artichokes, drained and sliced into quarters

  • Juice and zest of 1 orange (about 4 T of fresh orange juice)

  • Fresh parsley and/or cilantro

DIRECTIONS

  1. Start with a hot pan, add in onion, cook with a little water until translucent.

  2. Add in garlic and spices, and sauté until fragrant.

  3. Add in tomato paste, sweet potato, carrot, parsnip, 2 c of the stock and raisins.

  4. Cook until softened, about 20 min, adding more stock if necessary (not to much, as you don’t want to create a soup).

  5. Add in olives and artichokes, orange zest and juice.

  6. Cook for 10 more min.

  7. Stir in some freshly chopped parsley or cilantro (if your family likes it, mine doesn’t).

  8. Serve on top of quinoa, couscous or rice -we made a great brown rice with a handful of curry leaves, some turmeric and a dash of cumin to go with this. Yum!

Jessica Meyers Altman Byline pic.jpg

Jessica Meyers Altman; Garden Fresh FoodieAssociate 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 ~ Visit Garden Fresh Foodie on social media:

Garden Fresh Foodie blog, Instagram , Facebook , Twitter and Pintrest.

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PP Vegan Ranchero Bowl

Chuck Underwood Vegan Ranchero Bowl 1.jpg

Chef: Chuck Underwood, Brand New Vegan

Makes: 6-8 servings

Prep Time: 15 min

Cook Time: 20 min

Total Time: 35 min

INGREDIENTS

  • ½ yellow onion, diced

  • 2 cloves garlic, minced

  • 1 red bell pepper, diced

  • 1 tomato, diced

  • 1 can green chiles, 4 oz

  • 1 zucchini, peeled and diced

  • ¼ c low sodium vegetable broth

  • 10 oz frozen lima beans (a little over a cup)

  • 1 can corn, 15 oz, organic (non-GMO)

  • 3-4 T fresh parsley, chopped

  • 2 t white miso

DIRECTIONS

  1. Sauté onion and a pinch of salt until softened (about 5 min).

  2. Add a T of water or veg broth if needed to prevent sticking.

  3. Stir in garlic and sauté 1 min.

  4. Add diced red bell pepper, cook for 3-4 min.

  5. Add diced tomato and green chiles, mix well.

  6. Add zucchini and ¼ c broth, cook 5 min or until tender.

  7. Rinse lima beans well, drain and add to pan.

  8. Add corn and mix well.

  9. Stir in miso and a few grinds of black pepper.

  10. Taste for seasoning, adjust if needed.

  11. 

Relying on his Southern Heritage, Chuck creates those yummy comfort foods "Plant Rich Style"! Connect Chuck Underwood on Facebook, Twitter, Pinterest & Instagram.

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PP or PS Quick Barley Bread Karask

Nele Karask Bread 1.jpg

Chef: Nele Liivlaid, NutriPlanet.org

Makes: 1 loaf, 8 servings or 8 muffins

Soak Time: 6-8 hrs lentils, 4 hrs walnuts

Prep Time: 5 min

Cook Time: 40 min for a loaf or 30 min for muffins

Total Time: (Not including soak time) 45 min

INGREDIENTS

  • 1 c barley groats, soaked (measure is the dry barley)

  • ½ c plant-based milk

  • Pinch of sea salt

  • 1 medium banana

  • 2 T unsweetened applesauce

  • 2 t baking powder

  • (Optional for PS only)

  • 1 handful of soaked walnuts

DIRECTIONS

  1. Soak barley groats overnight or for 6-8 hrs. Soak walnuts 4 hours. Drain and rinse both.

  2. Heat oven to 355 degrees F (180 C)

  3. Place all ingredients except baking powder into the blender. Blend for a few minutes until the batter is formed – you might need to help with a spoon in the beginning. (Batter will not be smooth and silky. Instead you will still see pieces of barley.) Don’t worry; this is how it needs to be.

  4. When the batter is done, mix or blend in the baking powder.

  5. Line a round (or other shaped) 7” cake tin with parchment paper and pour in the batter. (If you use a bigger cake tin, the bread will just be thinner and probably needs less baking.

  6. Bake in a 355 F oven (180 C) for about 40 min. The tooth stick needs to come out clean.

  7. Let cool and enjoy!

TIPS

  1. I used half unsweetened soymilk and half oat milk, which is naturally sweeter than soy giving the bread a nice flavor.

  2. If you are PS, use any nuts you like. Soak pecans for 4-6 hrs, almonds 8-12 hrs, hazelnuts, 8. No need to soak Brazil or Macadamia nuts.

  3. If you love spreads, go ahead cover with your favourite hummus.

  4. If you’d like nut pieces in your bread, chop the soaked nuts and mix into the batter after blending. Before chopping, dry them as well as you can with a paper towel or in a warm, 100 F (40 C) oven.

  5. Make Karask muffins by dividing the batter between 8 muffin forms and bake for 30 min.

Nele Liivlaid embodies a Whole Food Pland Based Lifestyle. She uses her site, Nutriplanet.org to provide information about proper nutrition, exercise and healthy minds directly into your hands through articles, blog posts, tutorial videos, recipes and shopping/eating out guidance. I compile my health and nutrition research, knowledge and certificate in Plant Based Nutrition into ready-to-use tips for you to plug into everyday living. Follow me on Instagram , Facebook and Pinterest.

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PP Easy Ancho Chili Lentil Tostadas

Chef: Vicki Brett-Gach, AnnArborVeganKitchen.com

Makes: 3 c

Prep Time: 10 min

Cook Time: 25 min

Total Time: 35 min

INGREDIENTS

  • 1 onion diced

  • 2 stalks celery, diced

  • 1 red bell pepper, diced

  • 1 jalapeno, diced

  • 2 ½ c cooked lentils (I like Trader Joe’s Steamed Lentils for this)

  • 2 c water

  • ¼ c tomato paste

  • 1 T ancho chili powder

  • 2 t oregano

  • 1 t cum

  • 1 t salt

  • 2 fresh limes or 2 T lime juice

  • Whole grain tortillas (such as Ezekiel)

Toppings

  • Shredded lettuce, radicchio, tomatoes, red cabbage, guacamole, etc.

DIRECTIONS

  1. Heat a large non-stick skillet (like Scanpan) over high heat.

  2. Add onion, celery, red bell pepper and jalapeno and dry sauté until translucent. Sprinkle with a few splashes of water as needed to prevent sticking to the pan and continue to sauté until vegetables are tender.

  3. Add cooked lentils, along with water.

  4. Stir in tomato paste, ancho chili powder, oregano, cumin and salt.

  5. Continue to cook until lentils are heated through.

  6. Remove from heat.

  7. Squeeze fresh limes (or lime juice) over lentil mixture.

  8. Spoon Ancho Chili Lentils over toasted tortillas.

  9. Garnish with shredded lettuce, tomatoes, etc., and serve immediately.

Vicki logo.jpg

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 Creamy Broccoli Soup

Laura Theodore Brocolli Soup.jpg

Chef: Laura Theodore, Jazzy Vegetarian

Makes: 3-4 Servings

Prep Time: 10 min

Cook Time: 15 min

Total Time: 25 min

INGREDIENTS

  • 6 c broccoli florets

  • 1 clove garlic, chopped

  • 2 c cold nondairy milk, plus more as needed

  • 1 t regular or reduced-sodium tamari (to taste)

  • 1 t all-purpose seasoning

  • 1/4 t sea salt

  • Pinch of cayenne pepper

  • Freshly ground pepper, to taste

DIRECTIONS

  1. Fit a steamer basket into a medium sauce pan with a tight-fitting lid. Add 2 inches of cold water, then add the broccoli. Cover and bring to a boil. Steam the broccoli until crisp-tender, about 7 minutes.

  2. Put the steamed broccoli, garlic, nondairy milk, tamari, all-purpose seasoning, salt, and cayenne pepper in a blender and process on low until smooth, making sure to leave air space at top of blender to allow steam to escape. If the soup is too thick, add more nondairy milk, 2 tablespoons at a time, to achieve the desired consistency, pulsing or blending briefly after each addition.

  3. Put the soup in a medium soup pot and cook over medium-low heat, until heated through, stirring often. Season with pepper. If soup is too thick, add more nondairy milk.

  4. Serve immediately in deep soup bowls with whole-grain crackers or crusty bread on the side

Laura Theodore byline pic.jpg

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 at:

www.jazzyvegetarian.com , www.lauratheodore.com , www.vegan-ease.com

Streaming Online Television Channel: www.jazzyvegetariantv.com

Facebook: https://www.facebook.com/JazzyVegetarian

Youtube: https://www.youtube.com/user/thejazzyvegetarian

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PP Roasted Beets with Citrus

Timaree Citris Beet Salad.jpg

Chef: Timaree Hagenburger, thenutritionprofessor.com

Makes: 4-6 Servings

Prep Time: 10 min

Cook Time: 45-60 min

Total Time: 55 min-1 hr 15 min

INGREDIENTS

  • 1 bunch of beets

  • 2 t zest and ¼ c juice from 1 medium orange

  • 4 mandarin oranges

  • 1 garlic clove

  • ½ t black pepper

  • ¼ t salt (optional)

  • 2 T apple cider vinegar

  • 1 t date or maple syrup

  • 1 t spicy brown mustard

DIRECTIONS

  1. Scrub beet roots well, wrap in parchment paper and then foil and roast on a foil lined baking sheet at 375 degrees for 45-60 min or until tender (test by piercing with a knife).

  2. While the beets are roasting, press or mince the garlic and set aside.

  3. Then, zest the orange and squeeze the juice into a medium bowl.

  4. Add the zest to the juice, along with the reminder of ingredients: garlic, black pepper, salt, vinegar, syrup and mustard.

  5. Dice the mandarin orange segment and stir them in.

  6. Once beets are cool enough to handle, skin should easily rub off.

  7. Then, dice roasted beets into small pieces and add to orange and dressing mixture.

  8. This will keep well in the refrigerator for a week.

  9. Add more apple cider vinegar and/or mustard to taste.

TIPs

  1. As soon as you get fresh beets home, be sure to cut the leaves off, right at the top of the beet root, and store them in a separate bag. That way, the leaves will not pull moisture away from the beets while they are waiting for you in the refrigerator!

  2. Thoroughly rinse any sand or debris from beet greens, dry in salad spinner or on a paper towel.

  3. Chop the most tender leaves into shreds to add to salad greens, and/or chop any of the larger leaves to sauté with garlic and onion, for a separate dish.

  4. When you press/mince the garlic and let it sit for serval minutes before adding it to the orange juice, the cancer-fighting compounds develop!

  5. Be sure to zest the orange before slicing it in half to squeeze it for juice.

Timaree Logo.jpg

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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PP Tofu Ranchero

Laura Theodore Ranchero.jpg

Chef: Laura Theodore, JazzyVegetarian.com

Makes: 4 servings

Prep Time: 20 min

Cook Time: 25

Total Time: 45 min




INGREDIENTS

  • 4 whole-grain tortillas

  • 2 lg or 3 med tomatoes, roughly chopped

  • 1 med onion, sliced

  • 1 t dried cilantro or 1 tablespoon chopped fresh cilantro

  • 1/4 t ground cumin

  • ⅛ t cayenne pepper

  • ⅛ t sea salt

  • 1 yellow or orange sweet pepper, sliced

  • 14 to 16 oz firm or extra-firm regular tofu, drained

  • 1 t turmeric

  • ¼ t regular or reduced-sodium tamari

DIRECTIONS

  1. Preheat the oven to 375 degrees F. Wrap the tortillas in foil.

  2. Put the tomatoes in a blender and process until the texture resembles a chunky sauce. Put the tomatoes, onion, cilantro, cumin, cayenne pepper, and salt in a large skillet. Bring to a simmer and cook for 7 minutes over medium-low heat. Add the sweet pepper, cover, and simmer for 5 to 7 minutes. Add a bit of water if pan becomes dry.

  3. Put the tortillas in the oven and heat for 5 to 10 minutes or until they are warm.

  4. Meanwhile, combine the tofu, turmeric, tamari in a medium bowl and mash with a potato masher or large fork until the tofu resembles the color and texture of cooked scrambled eggs. In a nonstick skillet, cook the tofu mixture for 5 to 7 minutes, or until heated through, stirring frequently. Add a bit of water if pan becomes dry while you are cooking the tofu.

  5. Remove the tortillas from the oven. For each serving, place a tortilla on a large plate. Spoon one-quarter of the tofu mixture over the tortilla and then top with one-quarter of the tomato sauce. Serve immediately.

TIPS

  1. For a gluten-free option, use gluten-free tortillas instead of whole-grain ones.

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.comStreaming Online Television Channel: www.jazzyvegetariantv.comSocial Media: https://twitter.com/Jazzyvegetarian, https://www.facebook.com/JazzyVegetarian/Youtube: https://www.youtube.com/user/thejazzyvegetarian

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PP Oil Free Falafel Balls

Nele Falafel Balls 2.jpg

Chef: Nele Liivlaid, NutriPlanet.org

Makes: 16 Falafel balls

Prep Time: 10 min

Cook Time: 2 min

Cool Time: 5 min

Total Time: 40 min

INGREDIENTS

  • 2 cans unsalted chickpeas, drained and rinsed

  • ½ x grated or processed raw cauliflower

  • 1 T ground chia seeds

  • 1 t turmeric + I t Indian Spic Mix or 2 t curry powder

  • ¼ t smoked paprika

  • 1 t Himalayan salt (or less)

  • Black pepper to taste

  • 1 small onion

  • 2-3 garlic cloves

  • 3 T water

  • Handful of fresh parsley

DIRECTIONS

  1. Start by properly rinsing and draining canned chick peas. Then, peel and roughly chop onion and garlic and grate or process raw cauliflower.

  2. Next, add the chick peas, ground chia seeds, cauliflower, spices, Himalayan salt, black pepper, onion and garlic into a food processor. Process until you have fine crumbs. Scarpe sides whenever necessary.

  3. Finally, add water and fresh parsley. Process again, until you have homogeneous batter, but avoid mashing it up too much. Let the batter sit for 5 min to let chia seeds absorb the water.

  4. Then, line baking sheet with parchment paper and start shaping about ¼ oz falafel balls with your hands. You’ll have 16 balls. Place them onto the baking sheet and bake at 375 degrees F, for 25 min, plus an additional 5 min to cool. Let them cool a bit not to burn your mouth and allow the flavours to set.

TIPS

  1. You can replace chia seeds with flax seeds, 2 T ground.

  2. You can replace fresh parsley with fresh coriander or use both.

  3. You can lay these flat if you prefer.

  4. Great for batch cooking. These falafels last one month in the freezer.

Nele Liivlaid embodies a Whole Food Pland Based Lifestyle. She uses her site, Nutriplanet.org to provide information about proper nutrition, exercise and healthy minds directly into your hands through articles, blog posts, tutorial videos, recipes and shopping/eating out guidance. I compile my health and nutrition research, knowledge and certificate in Plant Based Nutrition into ready-to-use tips for you to plug into everyday living. Follow me on Instagram , Facebook and Pinterest.

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PS or PP Spring Rolls

Lauren Bernick Spring Rolls.jpg

Chef: Lauren Bernick, WellElephant.com

Prep Time: 45 min






INGREDIENTS

  • 1 head butter lettuce

  • 1 Scallion julienned

  • 2 Jalapenos or Serrano peppers seeded and julienned

  • 1 English or 3 mini cucumbers julienned

  • 15 basil leaves

  • 15 mint leaves

  • 15 cilantro leaves

  • 2 carrots shredded

  • 1 c mung or bean sprouts

  • 1 Avocado (if PP, do not add)

  • 15 rice papers

DIRECTIONS

  1. Chop all ingredients and lay them out for assembly.

  2. Dampen a dish towel on which you can lay the rice paper and prepare the rolls.

  3. Prepare rice paper according to directions.

  4. Lay paper out, and place ingredients on the paper.

  5. Stuff and roll.

TIPS

Serve with sriracha sauce (thin with water or tamari).

PS, you can a peanut sauce.

“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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PS California Zucchini Lasagna

Katie Mae CA Style Lasagna.jpg

Chef: Katie Mae, PlantzSt.com

Makes: 6 lasagna pieces

Prep Time: 1 hr

Soak Time: For sundried tomatoes, 4 hrs

INGREDIENTS

Lasagna

  • 2 zucchinis, ends trimmed

  • 1 lg tomato, sliced ¼” thick and then cut into pieces roughly 1 x 3”

  • Fresh herbs or micro greens, for garnish

  • Sliced cherry tomatoes, for garnish

  • Freshly ground pepper to taste

Red Pepper Marinara

  • 2 med tomatoes, deseeded and chopped

  • 1 red bell pepper, deseeded and chopped

  • 1 c sun-dried tomatoes, soaked

  • 1 small shallot, minced

  • 3 T balsamic vinegar

  • ½ t red chili flakes, or more to taste

Ricotta

  • 2 c macadamia nuts, soaked for 4 hrs

  • ¼ c water

  • 2T lemon juice

  • 2 T apple cider or white balsamic vinegar

  • 2 T nutritional yeast

Pistachio Pesto

  • ¼ c green olives, pitted

  • ¼ c water

  • 2 T lemon juice

  • ½ c shelled pistachios

  • ½ t ground black pepper, or more to taste

  • 2 c fresh basil, lightly packed

  • ½ c spinach, lightly packed

DIRECTIONS

  1. Use a mandolin, with thickness adjusted to about 1/8 “, to slice the zucchini lengthwise. You want to create at least 9 slices that are 3-4” long. You can get a couple slices from a longer slice.

  2. Place a piece of parchment paper on a baking sheet and lay out the zucchini slices in a single layer. Give each slice a light sprinkle or your no-salt seasoning, and then set the tray aside to rest while you make the cheese and puree.

  3. Drain the sun-dried tomatoes, squeezing out the excess water. Place the marinara ingredients in the food processor or blender and process until smooth. Place a fine mesh strainer inside the blow, and then pour the marinara into the strainer to let excess moisture seep out. Set aside.

  4. Place the ricotta ingredients in a food processor or high-speed blender and process until smooth. Transfer to a bowl and set aside.

  5. In a food processor or blender, add the olives, water and lemon juice. Blend until creamy. Add the pistachios and pulse briefly a couple of times. Then add the basil and spinach and pulse into an even, semi-chunky consistency. Transfer to a bowl and set aside.

  6. Bring back the tray of zucchini slices. Using a paper towel, gently pat each zucchini dry, so they don’t add excess moisture to your dish when plating. Group the zucchini slices into threes.

  7. Bring back your three fillings so everything is easy to access as you make your lasagna.

  8. To assemble the lasagna: Take a group of the zucchini and lay out the largest slice to be the bottom layer. Top it with a spoonful of one of your three fillings and spread it out slightly to cover zucchini slice.

  9. Add a slice of tomato and then the next largest zucchini slice.

  10. Add a second filling and another tomato slice.

  11. Gently add the last zucchini slice and the last of the three fillings. I suggest adding less of the filling for the top layers, treating it as part of the garnish.

  12. Repeat with the remaining zucchini slice and filling. Changing the order of the fillings gives this dish a beautiful presentation. Alternatively, you could build all three stacks at once.

  13. Using a spatula (aka flipper) transfer the lasagna pieces to your individual plates. Garnish with fresh basil, microgreens, sliced cherry tomatoes, and/or freshly ground pepper.

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Katie Mae is a plant-based culinary coach, nutritionist, and the founder of The Culinary Gym. She’s on a mission to empower people to thrive on plants and shine their brightest. She’s all about making the plant-based lifestyle easy, healthy, and delicious, so that it’s joyfully sustainable. Enjoy her website PlantzSt.com.

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PP Lemon-Ginger Sweet Root Noodles

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Chef: Katie Mae, PlantzSt.com

Makes: 5 c

Prep Time: 15 min





INGREDIENTS

  • 3 oz yellow onion, sliced thinly (1/2 medium)

  • 1” fresh ginger, peeled and minced

  • 6 oz spiralized beets (1 lg)

  • 2 T lemon juice

  • 2 T apple cider vinegar

  • 2 T water

  • ¼ c diced fresh mint

DIRECTIONS

  1. In a large sauté pan or skillet over medium-high, add onions and cover,

  2. Sauté for a few minutes, stirring occasionally.

  3. In a small bowl, mix lemon juice, apple cider vinegar and water.

  4. Add ginger, beet noodles and sweet potato noodles to the pan.

  5. Pour the lemon marinade over the noodles and turn the heat to medium.

  6. Cover and sauté for 5 min, occasionally giving the noodles a gentle stir so they cook evenly.

  7. After 5 min, or once the noodles are tender to your liking, turn off the heat.

  8. Stir in fresh mint and serve warm or chilled.

TIPS

  1. I used red beets and orange sweet potatoes in this dish, but feel free to use any varieties you like. The red beet juice gave the sweet potatoes a pink color, which leads to a pretty plate of red, purple and pink noodles.

  2. You can also replace the beets and sweet potato with other starchy vegetables, such as winter squash, yams, rutabagas, turnips, carrots or parsnips.

Katie Mae Logo.docx.jpg

Katie Mae is a plant-based culinary coach, nutritionist, and the founder of The Culinary Gym. She’s on a mission to empower people to thrive on plants and shine their brightest. She’s all about making the plant-based lifestyle easy, healthy, and delicious, so that it’s joyfully sustainable. Enjoy her website PlantzSt.com.





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PP Portobello Pepper Steaks

Del Pepper Steak.jpg

Chef: Del Sroufe

Makes: 4 servings

Prep Time: 20 minutes

Cook Time: 30 min

Total Time: 50 min


INGREDIENTS

Pepper Steak

  • 1/3 c whole wheat pastry flour

  • 1 lg yellow onion, thinly sliced

  • 3 lg bell peppers (preferably 1 red, 1 green, and 1 yellow), seeded and thinly sliced

  • 1 lb portobello mushrooms, stems removed, caps cut into 1/2-inch-thick slices

  • 6 garlic cloves, minced

  • 1 T dried basil

  • 2 t dried thyme

  • 1 t dried marjoram

  • 1 28 oz can crushed tomatoes

  • 1 c unsweetened plant milk

  • 1 T mellow white miso

  • 1 T nutritional yeast

  • Sea salt and black pepper to taste

  • 4 c cooked brown rice (recipe below) or mashed potatoes

Brown Rice

  • 2 c brown rice

  • 4 c water

DIRECTIONS

Pepper Steak

  1. Sprinkle the flour in a small skillet and toast it over medium-low heat until it starts to turn brown and fragrant. Set it aside while you finish the rest of the dish.

  2. Sauté the onion, bell peppers, and mushrooms in a large saucepan over medium-high heat until the onion turns translucent and starts to brown, about 8 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking. Add the garlic, basil, thyme, and marjoram, and cook for another minute.

  3. Add the crushed tomatoes and reduce the heat to medium. Cover the pan and cook for 15 minutes.

  4. In a blender, puree the toasted flour, plant milk, and miso. Add the mixture to the pan with the vegetables, along with the nutritional yeast. Season with sea salt and black pepper to taste and cook until a gravy develops, about 5 minutes.

  5. Serve over brown rice.

Brown Rice

  1. Combine the rice and water in a 2-quart saucepan, cover, and bring the water to a boil over high heat. Reduce the heat to medium-low and let it simmer for 45 minutes, or until the water is absorbed and the rice is tender.

TIPS

Casserole

  1. While I like the color of the three different bell peppers, when all I have is green bell peppers, I am happy to use them instead. But remember, we eat with our eyes as well as our sense of smell and our taste buds, so how a dish looks is part of how it tastes

  2. Toasting flour is tricky because it goes from fragrant to burned in a split second. You can’t walk away from the stove for even a minute.

Brown Rice

  1. The key to cooking any grain is to make sure to leave the lid on for the entire cooking time. Uncovering the pan before the end of the cooking time will release steam, and then you will not have enough liquid left to fully cook the grain.

  2. When a recipe calls for you to simmer a dish, it means to cook it at just below the boiling point, with the liquid barely moving in the pan.

  3. I find it useful to always have a pot of rice on hand for different dishes. This basic recipe can be used in any number of ways—as a side dish, as a filling for burritos, as the base for a hearty stew, or even as a breakfast cereal with a little warm plant milk, chopped dates, and cinnamon.

Chef Del Sroufe teaches cooking classes at local venues like Whole Foods, Community Recreation Centers, and The Wellness Forum. Sroufe is the author of The China Study: Quick & Easy Cookbook, The China Study Family Cookbook, Better Than Vegan, and Forks Over Knives—The Cookbook, a vegan cookbook companion to the acclaimed documentary Forks Over Knives. Learn more at www.chefdelsroufe.com.

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PP Breakfast Casserole with Hash Brown Crust (w/ Spicy Breakfast Patties)

Del Breakfast Casserole.jpg

Chef: Del Sroufe

Makes: Patties: 14-16 patties/Casserole: Servings 6-8 servings

Prep Time: Patties: 20 min/Casserole: 20 min

Cook Time: Patties: 50 min /Casserole: 40 min

Total Time: Patties: 1 hr 10 min/Casserole: 1 Hr

INGREDIENTS

Spicy Breakfast Patties

  • 2 c water

  • 1 c millet

  • 1/4 c minced yellow onion

  • 4 garlic cloves, minced

  • 2 sun-dried tomatoes, minced

  • 2 T tamari, or to taste

  • 1/2 t dried sage

  • 1 t crushed fennel seeds

  • 1 t crushed red pepper flakes, or to taste

  • 1/4 c nutritional yeast

  • Sea salt

Casserole

  • 1(12-oz) package extra-firm silken tofu

  • 3 T chickpea flour (see Tip)

  • 2 T nutritional yeast

  • 3/4 t sea salt, or to taste

  • Black pepper, to taste

  • 1/4 t ground nutmeg

  • 1 medium yellow onion, thinly sliced

  • 1 red bell pepper, seeded and diced

  • 8 oz button mushrooms, sliced

  • 4 garlic cloves, minced

  • 1 recipe Spicy Breakfast Patties, crumbled

  • 1 (12-oz) package frozen spinach, thawed and wrung dry

  • 2 large russet potatoes, peeled and grate

DIRECTIONS

Spicy Breakfast Patties

  1. Preheat the oven to 350°F.

  2. Combine the water and millet in a 2-quart saucepan with a tight-fitting lid. Bring to a boil over high heat. Reduce the heat to medium-low, cover the pan, and cook the millet until tender, about 20 minutes.

  3. While the millet cooks, sauté the onion in a small skillet over medium-high heat until it turns translucent and starts to brown, about 5 minutes. Add water 1 or 2 tablespoons at a time to keep the onion from sticking to the pan.

  4. Add the garlic, sun-dried tomatoes, tamari, sage, fennel, and red pepper flakes, and sauté for another minute to toast the seasonings. Remove the skillet from the heat. Add the nutritional yeast and cooked millet, season with sea salt to taste, and mix well.

  5. Using a 1/4-cup measure or small ice cream scoop, shape the millet mixture into patties and place them on a nonstick baking sheet or a regular baking sheet lined with parchment paper.

  6. Bake for 15 minutes, turn over the patties, and continue to bake until the patties are firm to the touch and lightly browned, another 10 minutes or so.

  7. Will be added to casserole.

Casserole

  1. Preheat the oven to 350°F.

  2. Combine the silken tofu, chickpea flour, nutritional yeast, sea salt, black pepper, and nutmeg in a blender, and puree until smooth and creamy.

  3. In a large skillet, sauté the onion, bell pepper, and mushrooms over medium heat until the onion turns translucent and starts to brown, about 8 minutes. Add water 1 or 2 tablespoons at a time to keep the vegetables from sticking. Add the garlic and sauté for another minute.

  4. Remove the skillet from the heat. Add the pureed tofu mixture, crumbled breakfast patties, and spinach and mix well. Pour the mixture into a nonstick 9×13-inch baking dish.

  5. Season the potatoes with sea salt and black pepper to taste. Scatter the grated potatoes over the casserole and cover with aluminum foil.

  6. Bake for 20 minutes. Remove the foil and continue to bake until the potatoes are browned, 12 to 15 minutes more. Let the casserole sit for 10 minutes before slicing and serving.

TIPS

Patties

  1. One could make the patties one day, the casserole the next.

  2. For the millet to work as a binder to hold everything together in these patties, you need to almost overcook it. If it seems crumbly when you first make it, add 2 to 3 tablespoons more water to the pan, cover tightly, and let it cook for another 2 to 3 min. The millet should hold together when pinched between your fingers or pressed against the side of the pan.

Casserole

  1. Chickpea flour is a gluten-free flour and is not easily exchanged for flours containing gluten. It’s used in this dish as a thickening agent and, while you can use wheat flours instead, chickpea flour imparts a specific flavor that works especially well in this dish.

Chef Del Sroufe teaches cooking classes at local venues like Whole Foods, Community Recreation Centers, and The Wellness Forum. Sroufe is the author of The China Study: Quick & Easy Cookbook, The China Study Family Cookbook, Better Than Vegan, and Forks Over Knives—The Cookbook, a vegan cookbook companion to the acclaimed documentary Forks Over Knives. Learn more at www.chefdelsroufe.com.

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PS or PP Southwestern Loaded Sweet Potatoes

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Chef: Timaree Hagenburger, TheNutritionProfessor.com

Makes: 4 – 6 sweet potatoes

Prep Time: 10 min

Cook Time: 40 min

Total Time: 50 min

INGREDIENTS

  • 4-6 sweet potatoes, light colored, orange or purple flesh, rinsed, but NOT peeled.

Toppings

  • 1 15 oz can, rinsed and drained (My favorites for this dish are chili or black beans)

  • 1 -2 c fresh greens*, your favorite, chopped

  • Red/Purple cabbage, thinly slice/shaved

  • 1 c salsa

  • 1 avocado (eliminate if PP)

  • 1 bunch cilantro

  • 1 T scallions, chopped, small

  • Lime (to squeeze)

DIRECTIONS

  1. Preheat oven 350-375 degrees F

  2. Place rinsed sweet potatoes* directly on oven rack (do NOT wrap in foil) and place a large piece of foil on the rack below to catch any drips. Roast at until tender, approximately 30-40 min.

  3. Slice steaming hot sweet potato open and fill with chopped greens, then beans (warm up if cold), cabbage, salsa, cilantro, scallions, avocado and a squeeze of lime juice.

TIPS

  1. When choosing sweet potatoes, be sure that they are heavy for their size, firm (no soft spots or wrinkled ends), and of similar size, so that the will roast in about the same time.

  2. Be sure to roast enough sweet potatoes to used for the rest of the week, so they will be at your fingertips when you come home hungry.

  3. Any fresh greens will work, including baby spinach, kale or Swiss chard.

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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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PS Lasagne Minestrone

Vicki Layered Minestrone.jpg

Chef: Vicki Brett-Gach, AnnArborVeganKitchen.com

Makes: 8 to 10 servings

Prep Time: 20 min

Electric Pressure Cooker Time: Build to pressure, cook 3 min, rest for 10 and release

Soup Pot Cook Time: 30 min

INGREDIENTS

  • 1 lg onion, diced

  • 1 clove garlic, minced

  • 2-3 c chopped fresh vegetables (I like celery, red peppers and zucchini)

  • 4 c vegetable broth

  • 2 c water

  • 1 14 oz can crushed tomatoes

  • 1 14 oz can diced tomatoes

  • 1 8 oz can tomato sauce

  • 1/3 c tomato paste

  • 6 – 12 oz uncooked whole wheat lasagna noodles, broken into small pieces

  • 1 ½ t kosher salt, or to taste

  • ½ t coarsely ground black pepper, or to taste

  • ¼ t onion powder

  • 1/3 c cashews

  • 1 14 oz can navy beans, rinsed and drained

  • 2 T nutritional yeast

  • ¼ t red pepper flakes

  • 2 c fresh baby spinach or baby kale, roughly chopped

  • Garnish: ½ c fresh basil leaves, chapped, if desired.

DIRECTIONS

Electric Pressure Cooker (I like the Zavor brand best)

  1. Combine first 13 ingredients (onion through onion powder) in a large Electric Pressure Cooker.

  2. Lock the lid in place. Select High Pressure and set the timer for 3 min

  3. After the cooking is compete, allow the pot to rest for about 10 min, and then use the quick release method to release the remainder of the pressure. When the valve drops, carefully remove the lid.

  4. In a High-Powered Blender, blend the cashews with about 2 c of hot soup, until smooth and creamy. Return mixture to the soup pot and stir well.

  5. Add in navy beans, nutritional yeast, red pepper flakes and fresh greens. Mix gently, and cover pot for 5 min, just until greens are wilted, and beans are heated through.

  6. Garnish with fresh basil and serve piping hot soup with a loaf of warm crusty whole grain bread.

Large Soup Pot

  1. In a large soup pot, combine first 13 ingredients (onion through onion powder). Bring to a boil.

  2. Reduce heat, cover partially, and simmer gently, until the pasta is tender (approximately 10 min). Turn off heat.

  3. In a High-Powered Blender, blend the cashews with about 2 c of hot soup, until smooth and creamy. Return mixture to soup pot and stir well.

  4. Add in navy beans, nutritional yeast, red pepper flakes and fresh greens. Mix gently, and cover pot for 5 min, just until greens are wilted, and beans are heated through.

  5. Garnish with fresh basil and serve piping hot soup with a loaf of warm crusty whole grain bread.

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.

Ann Arbor Vegan Kitchen

Ann Arbor Vegan Kitchen

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PS White Bean Dip

Chef: Laura Theodore, Jazzy Vegetarian

Makes: 6 to 8 Servings

Prep Time: 5 min

INGREDIENTS

  • 1 can (15 oz) white beans, drained and rinsed

  • 1/2 c raw cashews

  • 2 T filtered or spring water

  • 4 t freshly squeezed lemon juice

  • 1 clove garlic

  • 1/2 t sea salt

  • 1/4 t cayenne pepper

  • 2 T sweet red or orange pepper, diced

  • Dill weed or fresh dill sprigs, for garnish (optional)

DIRECTIONS


  1. Put the white beans, cashews, water, lemon juice, garlic, salt, and cayenne pepper in a high-performance blending appliance and process until smooth and creamy. Do not overprocess.

  2. Transfer to a pretty bowl and fold in the diced pepper. Top with dill (if using).

  3. Serve with carrot sticks, celery sticks, or whole-grain crackers.

Laura Theodore byline pic.jpg

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

Facebook: https://www.facebook.com/JazzyVegetarian

Youtube: https://www.youtube.com/user/thejazzyvegetarian.

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PP Tofu Ranchero

PP Tofu Ranchero.jpg

Chef: Laura Theodore, Jazzy Vegetarian

Makes: 4 servings

Prep Time: 15 min

Cook Time: 25 min

Total Time: 40 min







INGREDIENTS

  • 2 large or 3 medium tomatoes, roughly chopped

  • 1 medium onion, sliced

  • 1 t dried cilantro or 1 tablespoon chopped fresh cilantro

  • ¼ t ground cumin

  • ⅛ t cayenne pepper

  • ⅛ t sea salt

  • 1 yellow or orange sweet pepper, sliced

  • 14 to 16 oz firm or extra-firm regular tofu, drained

  • 1 t turmeric

  • ¼ t regular or reduced-sodium tamari

DIRECTIONS

  1. Preheat the oven to 375 degrees F. Wrap the tortillas in foil.

  2. Put the tomatoes in a blender and process until the texture resembles a chunky sauce.

  3. Put the tomatoes, onion, cilantro, cumin, cayenne pepper, and salt in a large skillet.

  4. Bring to a simmer and cook for 7 minutes over medium-low heat.

  5. Add the sweet pepper, cover, and simmer for 5 to 7 minutes. Add a bit of water if pan becomes dry.

  6. Put the tortillas in the oven and heat for 5 to 10 minutes or until they are warm.

  7. Meanwhile, combine the tofu, turmeric, tamari in a medium bowl and mash with a potato masher or large fork until the tofu resembles the color and texture of cooked scrambled eggs.

  8. In a nonstick skillet, cook the tofu mixture for 5 to 7 minutes, or until heated through, stirring frequently. Add a bit of water if pan becomes dry while you are cooking the tofu.

  9. Remove the tortillas from the oven. For each serving, place a tortilla on a large plate.

  10. Spoon one-quarter of the tofu mixture over the tortilla and then top with one-quarter of the tomato sauce.

  11. Serve immediately.

TIP

  1. For a gluten-free option, use gluten-free tortillas instead of whole-grain ones.

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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