Marvelous Grains

PS Pomegranate Pistachio Quinoa

Jessica Meyers Altman Pomegranite Pistachio Quinoa #1.jpg

Chef: Jessica Meyers-Altman; GardenFreshFoodie.com

Makes: 7 c

Prep Time: 15 min

Cook Time: 20 min

Total Time: 35 min




INGREDIENTS

  • 2 c dry quinoa, soaked for at least 4 hrs, or overnight, drained

  • 4 c water/vegetable broth

  • 1 c small diced celery

  • ½ c small diced red onion

  • Zest of 1 lemon, juice of 2 (about ½ c)

  • 1 c pomegranate seeds

  • 2/3 c golden raisins, soaked for 5 min in warm water and drained.

  • 1 c chopped pistachios

  • ½ t sea salt

  • 2 T fresh parsley (or more to taste)

  • Freshly ground pepper if desired

Jessica Meyers Altman Pomegranite Pistachio Quinoa #2.jpg

DIRECTIONS

Jessica Meyers Altman Pomegrantie Quinoa #3.jpg
  1. Make quinoa: Place soaked and drained quinoa into a pot with water.

  2. Bring to a boil and reduce to a simmer.

  3. Cook until water is absorbed and/or quinoa is tender but NOT mushy. (If additional water remains, drain using a mesh colander.)

  4. Let cool for 30 min

  5. Add in remaining ingredients. (If serving right away, add in the pistachios. If you plan on serving this later, add pistachios right before serving to maintain the crunch.

TIPS

  1. Recipe stays fresh in refrigerator for up to one week.

  2. Serve on its own or on top of a salad or a roasted potato.

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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PP Fresh Plum & Nectarine Oatmeal Muffins

Chef: Vicki Brett-Gach; AnnArborVeganKitchen.com

Makes: 12 muffins

Prep time: 15 min

Cook time: 25 min

Total Time: 40 min



INGREDIENTS

  • 2 plums, unpeeled, diced

  • 1 nectarine, unpeeled, diced

  • 4 ripe bananas, mashed

  • 2 cups rolled oats

  • 1 cup unsweetened applesauce

  • 2 tablespoons ground flaxseed meal

  • 2 teaspoons cinnamon

  • 1 1/2 teaspoons pure vanilla extract

  • 1 1/2 teaspoons lemon juice

  • 1 1/2 teaspoons baking powder

  • 1/2 teaspoon baking soda

DIRECTIONS

  1. Preheat oven to 350 degrees. Line muffin pans with parchment paper liners or have a silicone muffin pan available.

  2. In a large mixing bowl, stir together all ingredients until just combined.

  3. Divide batter evenly into muffin cups, and bake about 25 minutes, or until tops are almost golden and feel just about firm to the touch.

  4. Remove muffins from the oven, and place on cooling racks.

TIPS

  1. Serve warm or at room temperature.

  2. Extras freeze well, and can be warmed up later in the week

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 Vegan Risotto

Alena & Lars Creamy Risotto.jpg

Chefs:  Alena & Lars Schowalter; Nutriciously.com
Makes:  2 servings
Prep Time:  10 min
Cook Time:  25 min
Total Time:  35 min

INGREDIENTS

  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 c white mushrooms sliced
  • 1 c risotto rice (Arborio)
  • 2-3 c vegetable broth
  • 2 T nutritional yeast
  • 2 T lemon juice
  • 1 T white wine vinegar
  • 1 c peas, frozen
  • 1 c soy milk
  • ½ c leek, chopped
  • 1 t salt
  • ½ t black pepper
  • 2 t Herbs de Provence (French herb blend widely available)
  • Fresh parsley for garnish (Optional)
Alena & Lars Creamy Risotto 2.jpg

DIRECTIONS

  1. In a large pan, sauté onions, garlic and herbs for a few minutes, adding some vegetable broth if needed.
  2. Add the mushrooms and leek, letting everything heat up for another 3-4 minutes.
  3. Add rice and 2 c of veggie broth into the pan as well as vinegar and the c of soy milk.  
  4. Let everything simmer for about 15-20 minutes, until liquid is soaked up, stirring occasionally.
  5. Once cooked, add in the peas, nutritional yeast and lemon juice for just a few minutes.  
  6. Turn off heat and season with salt and pepper to taste.
  7. Serve warm. 
  8. Garnish with a sprig of parsley if you like.

Hailing from Germany, Alena & Lars are our first “International Chefs”!  You can find more healthy & delicious oil-free, whole food plant-based recipes at https://nutriciously.com where we provide you with useful tips on how to transition to a healthy vegan diet, jumpstart your health with actionable steps, and finally lose some pounds without starving yourself! Be sure to say "Hi" on Facebook  https://www.facebook.com/nutriciously or Twitter, https://twitter.com/nutriciously and get your daily dose of inspiration.

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PP Cauliflower Medley Over Whole Grains

Jeannie's Cauliflower Medley Over Whole Grains.jpg

Chef: Jeannie Hudkins
Makes: 4-6 servings
Prep time: 20 minutes
Cook time: 20 minutes

 

 

 

 

INGREDIENTS

  • 1 cauliflower, broken into small florets
  • 1 sweet onion, sliced
  • 4 cloves garlic, diced or minced
  • 8 oz. cremini mushrooms, sliced
  • 1 can black beans or red kidney beans, drained and rinsed
  • 1 T smoked paprika
  • ¼ t black pepper
  • ¼ c whole wheat flour
  • 3 c soy milk
  • Black or brown rice or any whole grain, cooked

DIRECTIONS

  1. Steam cauliflower in a saucepan until al dente (do not overcook).  Drain and set aside.
  2. In a large saucepan, saute the onion in a small amount of water until soft. Stir in the garlic and the mushrooms and saute until soft.
  3. In a coffee mug or measuring cup, mix the flour, paprika, and black pepper, Slowly stir in ½ cup of soy milk to make a thick paste. Stir in more of the milk to fill the mug, stirring until smooth.
  4. Add the steamed cauliflower and the black or red beans to the onion/mushroom mixture as well as the remaining soy milk. Stir over medium heat until the sauce thickens. 
  5. Serve over black or brown rice or any whole grain. 


TIP

  1. To decrease the fat content, decrease soy milk to 1 ½ cups and add 1 ½ cups water. 


Eat Like You Give a Damn: For the Animals, For Your Health, For Our Planet, Eatlikeyougiveadamn-thebook.com ,Dietology 101: Be Slim, Be Full, Be Well 

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PP/PS Tabbouleh Made with Buckwheat

Chef:  Jessica Meyer Altman; Garden Fresh Foodie
Makes:  6-8 Servings
Prep Time:  20 minutes
Cook Time:  12 minutes
Total Time:  32 minutes

 

 

INGREDIENTS

  • 1 c raw buckwheat groats (or could use 1 c quinoa, soaked for 4 hours and drained before cooking)
  • 3 T fresh lemon juice (zest it first)
  • 1 t lemon zest
  • ¾ c chopped parsley
  • ¼ c minced red onion or ½ c chopped scallions
  • 1 c diced heirloom tomatoes
  • 1 c diced cucumber
  • 1 ½-2 T fresh dill, or 1 ½ t dried (fresh is SOOO much better)
  • Dash cayenne
  • 1/3 c pumpkin seeds (or could do toasted pine nuts) (PP would not use seeds or pine nuts)
  • Salt & pepper to taste

DIRECTIONS

  1. Place a pot filled with about 2 quarts of water, a pinch of salt, and buckwheat in a pan and bring to a boil.  Reduce and simmer for 12 minutes (or until grains are soft but not mushy).  Drain and let cool.
  2. Add in remainder of ingredients.  Salt and pepper to taste.  If not serving right away, add pumpkin seeds or pine nuts right before, so that they keep their crunch.
  3. Serve with falafel, chipotle hummus, or any number of dishes.

 

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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PP Quinoa Bowl with Roasted Vegetable Medley

Chef:  Brett Vicki Brett-Gach
Makes:  8 servings
Prep Time: 30 minutes
Cook Time:  20-50 minutes

 

 

INGREDIENTS

  • 4 c butternut squash, carrots, or sweet potatoes, peeled and cubed
  • 1 sweet onion, sliced
  • 1/2 C water
  • salt and pepper to taste
  • dash of Creole Seasoning
  • 1 1/2 c quinoa, uncooked
  • 3 c of water
  • 4 c of sliced broccoli (or other fresh vegetables like zucchini or yellow squash)
  • dash of water to pan saute
  • salt and pepper or lemon juice, to taste (optional)
  • Garnish: toasted almonds, and fresh cilantro or parsley (optional; only for PS)


DIRECTIONS

  1. Preheat oven to 400 degrees.  Into a large roasting pan, add the butternut squash, carrots, or sweet potatoes, and onion slices. Season with salt and pepper and a dash of Creole Seasoning. 
  2. Add a 1/2 cup of water to the roasting pan, and roast vegetables uncovered until tender, around 20 – 50 minutes depending on the size.
  3. While vegetables are oven-roasting, prepare the quinoa according to package instructions, using 1 1/2 cups dry quinoa to 3 cups of water.
  4. Once the quinoa has been set up to steam, finish the broccoli separately.  Steam or pan-saute until the florets turn bright green and are tender-crisp. Turn off the heat, and season to taste. 
  5. Toss all ingredients together.
  6. Garnish (if desired) and serve immediately.

Vicki Brett-Gach:  Certified Vegan Lifestyle Coach and Educator / Certified Personal Chef
Starch Solution Certified / Forks Over Knives Plant-Based Certified
Ann Arbor Vegan Kitchen, LLC
Website and Blog: www.annarborvegankitchen.com
Facebook: www.facebook.com/AnnArborVeganKitchen

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PP Rice/Veggie Entree

Chef: Jeannie Hudkins
Makes: 2 servings
Prep time: 10 minutes
Cook time: 10 minutes 

 

 

 

INGREDIENTS

  • any whole-grain pasta (½ pkg will make two large servings)
  • 8 oz. mushrooms
  • ½ red pepper
  • ½ red onion
  • ½ can artichoke hearts, quartered
  • ½ can hearts of palm
  • 1 c corn kernels
  • ½ c cherry tomatoes
  • 2-4 handfuls of raw spinach
  • ¼ c no-oil marinara or ½ c kimchi (depending on your preference (marinara mild or kimch spicy) 

DIRECTIONS

  1. Cook pasta according to package directions. You will need about ½ package for two large servings. Drain pasta and set aside. 
  2. Wash and slice mushrooms, place in a microwave-safe bowl and cook for 2 minutes. 
  3. Chop red pepper and red onion. Place in a microwave-safe bowl and cook for 2 minutes.
  4. Slice hearts of palm into bite-sized pieces. 
  5. Cut tomatoes in half.
  6. Place a handful of raw spinach on each plate.
  7. Place cooked pasta in a bowl and mix it with either the marinara or kimchi sauce. When well combined, place the pasta directly on top of the plated raw spinach. 
  8. Arrange the mushrooms, red pepper, red onion, artichoke hearts, corn, hearts of palm, and tomatoes on top of pasta.
  9. Heat in microwave.

Eat Like You Give a Damn: For the Animals, For Your Health, For Our Planet, EatLikeYouGiveaDamn .

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PP Farmer's Market Ratatouille Over Teff

Chefs:  Lisa Franzino; Kailo Nutrition
Makes:  6 Servings
Prep Time: 20 minutes
Cook Time:  1 hour
Total Time:  1 hour and 20 minutes

INGREDIENTS

  • 2 T vegetable stock, plus more as needed
  • 1 large yellow onion diced
  • 2 cloves minced garlic
  • 2 medium eggplant, diced, skin on
  • 1 T fresh thyme leaves
  • 2 medium green bell peppers, chopped
  • 1 medium red bell peppers, chopped
  • 1 large zucchini, cut into quarter inch rounds
  • 2 large tomatoes, cut into ½ inch chunks
  • 1 pint cherry tomatoes, halved (about 20)
  • ¼ c thinly sliced fresh basil leaves, loosely packed
  • 1 T chopped fresh parsley leaves
  • 1 T balsamic vinegar
  •  ½ a lemon, juice of (about 1 ½ tablespoons)
  • ½ t Herbs de Provence
  • Salt and freshly ground black pepper
  • ½ c teff

DIRECTIONS

  1. Preheat the oven to 400°. Spread the tomatoes out on a baking pan lined with parchment paper and roast   for 30 minutes.
  2. Cook the teff by adding ½ -cup teff grain to 1 ½ cups boiling water or stock. Cover, reduce heat to low and simmer 15 – 20 minutes or until water is absorbed. Stir occasionally.
  3. Preheat a large sauté pan. Add the onions and dry sauté for a few minutes until translucent. 
  4. Add a teaspoon of vegetable stock to deglaze the pan and keep the onions from sticking. Add the garlic
  5. and the fresh thyme leaves and sauté for another minute seconds. 
  6. Add the peppers and continue to sauté for another minute, stirring constantly and adding a teaspoon of vegetable stock as needed. 
  7. Add the zucchini and eggplant and continue to sauté until vegetables are softened (about 5 minutes). 
  8. Remove the tomatoes from the oven and add to the pan.
  9. Stir to further break up the tomatoes and incorporate. 
  10. Reduce the heat to low. 
  11. Add the lemon juice, balsamic, salt and pepper and simmer for 30 - 35 minutes. 
  12. Add the basil and parsley. 
  13. Serve over cooked teff.

Chef Lisa Franzino, Director of "Culinary Empowerment", in concert with founder Heather Borders, the "Chief Empowerment Officer" at Kailo Nutrition, teach Floridians to empower their health with a plant based lifestyle.  Visit them at Kailonutrition.com

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PP Petite Soda Bread

Chef:  Laura Theodore; Jazzy Vegetarian
Makes:  4 servings
Prep Time:  15 minutes
Cook Time:  25 to 30 minutes

 

INGREDIENTS

  • 1/2 c plus 1 T filtered or spring water, plus more as needed
  • 1/2 c nondairy milk
  • 2 t freshly squeezed lemon juice
  • 2 c plus 4 t whole wheat flour
  • 1 t baking soda
  • 1/4 t sea salt
  • 1/4 c dried cranberries
  • 1/4 c raisins


DIRECTIONS

  1. Preheat the oven to 450 degrees F.
  2. Line a pizza pan with unbleached parchment paper.
  3. 5 to 10 minutes to make a light vegan "buttermilk"; putthe water, nondairy milk and lemon juice in a small bowl and stir to combine. Let the mixture stand for 5 to 10 minutes to make a light vegan “buttermilk.” 
  4. Meanwhile, put 2 c of the flour, baking soda and salt in a large bowl and stir with a dry whisk to combine.
  5. Pour the "buttermilk" into the dry mixture and stir with a large spoon to combine, forming a soft dough.
  6. Gently fold in the cranberries and raisins.  Do not over mix.
  7. Turn the dough out onto a surface dusted with 3 t of flour.  
  8. Lightly knead for 30 seconds or so.  Avoid overworking the dough.
  9. Shape the dough into a round disk-shaped loaf and gently place it on the prepared pan.
  10. Sprinkle the remaining 1 t of flour over the top of the load.  
  11. Cut a deep "X" in the top with a sharp knife.
  12. Bake for 10 minutes.  Decrease the oven temperature to 400 degrees F. and bake for another 25 to 30  minutes, or until the top is firm and crusty.
  13. Put the bread on a wire rack to cool for 10 to 15 minutes before slicing.
  14. Serve warm. 

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://twitter.com/Jazzyvegetarian, https://www.facebook.com/JazzyVegetarian/
Youtube:  https://www.youtube.com/user/thejazzyvegetarian

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PS Best Vegan Macaroni and Cheese

 

Chef: Alena & Lars Schowalter
Makes:  2 Servings
Prep Time:  10 minutes
Cook Time:  15 minutes
Total Time:  25 minutes
 

 

 

 

 

                                                                                                 

INGREDIENTS

  • 7-8 oz / 200g dry whole grain macaroni (or any kind of pasta)
  • 7-8  oz / 200g broccoli florets

Sauce

  • 1/2 medium sized carrot
  • 1 small onion
  • 1 medium clove garlic, chopped
  • 1/2 c cashews
  • 3/4 c water
  • 1/4 c soy milk (or any plant-based milk)
  • 4 T nutritional yeast
  • 1 T lemon juice
  • 1 t sea salt
  • dash of paprika & cayenne

DIRECTIONS

  1. Cook pasta according to package instructions.
  2. Meanwhile, peel the cooked potatoes (maybe the carrot if needed) and chop finely.
  3. Put in a small pot together with the chopped garlic and onion. Heat up with a little bit of water and let cook until soft enough to blend and the water has almost disappeared.
  4. Remove pot from stove and put the warm sauce ingredients in a blender jar together with the spices, milk, water, and cashews. Blend cautiously until smooth.
  5. Chop up the broccoli florets and sauté with water in a non-stick pan until soft but still a little crunchy. Add all ingredients in a bowl, mix thoroughly until everything is coated with the sauce. Enjoy warm!


Hailing from Germany, Alena & Lars are our first “International Chefs”!  You can find more healthy & delicious oil-free, whole food plant-based recipes at http://nutriciously.com/ where we provide you with useful tips on how to transition to a healthy vegan diet, jumpstart your health with actionable steps, and finally lose some pounds without starving yourself! Be sure to say "Hi" on Facebook  https://www.facebook.com/nutriciously or Twitter, https://twitter.com/nutriciously and get your daily dose of inspiration

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PP: No Oil/Fat Kasha Varnishkes

Chef:  Marla Rose
Makes: 6-8 Servings
Prep Time:  20 minutes
Cook Time:  25 minutes
Total Time:  45 minutes
 

 

 

 

 

INGREDIENTS 

  • 2 1/3 c low-sodium vegetarian broth, divided
  • 1 yellow onion, diced
  • 3 cloves garlic, minced
  • 2 c baby bella mushrooms, sliced (or mushrooms of your choice)
  • 1 T low-sodium tamari
  • 1 c buckwheat groats, a.k.a., kasha, medium or coarse grain
  • 1 VeganEgg, prepared as per instructions
  • 8 oz. whole grain seashell pasta, cooked
  • ½ c fresh dill, chopped
  • Salt and pepper to taste


DIRECTIONS

  1. In a large skillet or pan with a lid, heat 1/3 cup vegetable broth over medium-high heat for a minute, then add the onions. 
  2. Cook, stirring often, until the onions become tender; about six minutes. 
  3. Add the garlic, mushrooms and tamari and cook for five minutes. 
  4. Meanwhile, in a medium bowl, combine the buckwheat groats and prepared VeganEgg until the groats are all coated.
  5.  Add to the pan and cook, stirring often, until the groats separate and dry out a bit, about two minutes. Add the broth and cook until it’s at a low boil, then cover and lower the heat. 
  6. Cook for 12 – 14 minutes or until the groats are tender. 
  7. Add the cooked pasta, season with dill, salt and pepper. 
  8. Serve with extra dill on top. 

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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PS or PP: Buckwheat Salad with Apple Cider Dressing

Chef:  Jessica Meyers Altman; Garden Fresh Foodie
Makes:  6 servings
Prep Time:  20 minutes
Cook Time:  20 minutes
Total time:  40 minutes

INGREDIENTS
  

Apple Cider Dressing

  • 6 T apple cider
  • 1 T mustard
  • ¼ c apple cider vinegar
  • 3 dates, soaked in hot water for 5 minutes, pitted, and drained
  • ¼ t salt
  • scant ½ t ground black pepper
  • 2 cloves garlic (about 1 T)
  • 3 T minced red onion or shallots

Salad

  • 1 c buckwheat groats
  • 4 c water (plus a pinch of salt to the water)
  • ¼ c of pumpkin, sunflower seeds or a combo of both (If you eliminate seeds, this recipe would be PP)
  • 2 c Brussels sprouts, shredded/chopped
  • 2 c shredded carrots
  • ¼ c finely chopped red onion
  • ¼ c chopped fresh parsley
  • 1 firm apple, of your choice, about 1 c chopped
  • 1 c craisins, soaked until plump, and then drained
  • fresh black pepper and salt to taste

DIRECTIONS

  1. Bring pot of water up to a boil, add in buckwheat and cook until tender to taste but not mushy, about 15 minutes. Drain excess water. Set aside and let cool. This can be made a day or 2 ahead.
  2. Place dressing ingredients into a blender and blend until smooth.
  3. Place 2 c of Brussels sprouts into a food processor, and pulse until lightly shredded. Do the same for your carrots. I find the shredding attachment on my food processor to work the best for this.
  4. Place salad ingredients into a large bowl, and mix. Add in salad dressing, mixing as desired. Add ½ c of dressin.g to start, and taste. Add remaining dressing if desired, making sure not to make salad mushy (you may be left with a few T of dressing. Use this for a traditional salad!). Season with salt and pepper to taste.

Jessica Meyers Altman
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

Jessica Meyers Altman Byline pic.jpg

 

 

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PS or PP: Colorful Quinoa Salad

Chef:  Jill Ovnik
Makes:  8-10 Servings
Prep Time:  15 minutes
Cook Time:  1 hour
Total Time: 1 hour, 15 minutes

 

INGREDIENTS

  • 1 c uncooked quinoa
  • 1 c celery, diced
  • 1 c or handful of spinach, chopped
  • 1 16 oz jar mandarin oranges, drained (or use 3-4 little snack size)
  • 1/2 c cherry peppers, or grape tomatoes, or roasted red peppers, chopped
  • 1/2 c green onions, sliced
  • 1/4 c slivered almonds, baked on sheet at 350 degrees for about 10 minutes (optional roasting the almonds really brings forth the nutty flavor) (If you eliminate almonds, this recipe would be PP)
  • 1/4 c fresh parsley, chopped (optional)
  • 1 vegan bouillon cube (optional)
  • Salt and pepper to taste

DIRECTIONS

  1. Set oven to 350 degrees. 
  2. Prepare a medium-small covered casserole dish with parchment or spray with non-stick spray removing the excess with a paper towel.  (Remember 1/3 of a second is all you get for zero calories) 
  3. Place quinoa, 2 c water and the bouillon in the casserole, stir, cover and bake for 60 minutes. 
  4. In a large mixing bowl, add remaining ingredients. 
  5. When quinoa is cooled, stir well and add it to the bowl. Season to taste. Serve.
  6. You can store leftovers up to 5 days in refrigerator.

Check out Jill's video & recipe resource at HealthyFactsInc.com.  Her enthusiasm and passion infuses a plant based lifestyle with creative events like a "Walk on the Beach" retreat in beautiful South Haven, MI. 

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PS or PP: Rainbow Rice Salad

Chef:  Jessica Meyers-Altman; Garden Fresh Foodie
Makes:  4-6 servings
Prep Time:  20 minutes
Cook Time: 12 minutes
Total Time:  32 minutes

 

 

 

INGREDIENTS for Salad Base

  • 1 c wild rice or black rice
  • 1 c diced mango (whole mango)
  • ¼ c minced scallions
  • 1 c diced red pepper
  • ½ c shredded or julienne carrots
  • ½ c celery
  • 1 T lime juice
  • ½ T maple syrup
  • ¼ c minced cilantro or parsley (I LOVE cilantro, but there's a lot of haters out there)
  • salt/pepper to taste
  • ½ c Carrot Ginger Dressing (or more based on texture desire)
  • ¼ c pumpkin seeds (eliminate to make this pretty salad PP)

DIRECTIONS

  1. Make Carrot Chia Dressing
  2. For rice salad base: cook rice with 2 cups of water, preferably in a pressure cooker. If rice cooker or pressure cooker, bring to pressure, reduce heat to low and cook 12 minutes, turn heat off and allow heat to drop. Alternatively: bring water and rice to boil, reduce to low and cook until water is absorbed and rice is chewy, not mushy, about 45 minutes. This can be done ahead of time, 1-2 days.
  3. Cut all ingredients while rice is cooking. When cutting mango-squeeze lime juice on top to prevent browning.
  4. Once rice has cooled, add all ingredients together, adding in dressing, as desired.
  5. Season with salt and pepper to taste, and additional lime juice if desired.

CARROT GINGER DRESSING

Makes: 1½ cups
Prep Time:  5 minutes

INGREDIENTS for Dressing

  • 1 T white chia seed
  • 1 T lime juice
  • 2 cloves garlic, about 1 T
  • 1 heaping T minced ginger
  • ½ c diced carrots
  • 2 dates, pitted and soaked in hot water for 5 minutes
  • 2 T red onion
  • pinch salt
  • ¾ c water

DIRECTIONS

  1. Place all ingredients into blender, and blend
  2. Serve with Rainbow Rice Salad or any other salad and enjoy!
  3. Dressing will keep in fridge for 3-5 days, brightest colors on day it's made.

Jessica Meyers Altman
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

Jessica Meyers Altman Byline pic.jpg

 

 

 

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PP: Risotto with Fresh Asparagus and Baby Peas

Chef:  Vicki Brett Gach
Makes: 4 servings
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Ingredients

  • 1 small onion, diced
  • 1 clove garlic, minced
  • I c Arborio rice
  • 1/2 c dry white wine
  • 4 c vegetable broth, heated
  • 1 bunch fresh asparagus, washed, ends removed, and trimmed into 1 1/2 inch-long pieces
  • 1/2 c baby peas, fresh or frozen
  • 3/4 t kosher salt (or to taste)
  • 1/2 t coarse ground black pepper
  • (1/4 to 1/2 c water, only if needed)

Directions

  1. In a large saucepan or electric skillet, sauté diced onion for 3 to 5 minutes (or until softened) in a few tablespoons of water, to prevent sticking.
  2. Add garlic and continue to sauté for 1 minute more.
  3. Add the rice and the wine, and stir until absorbed.
  4. Add one or two ladles of vegetable broth at a time, stirring frequently after each addition. Wait until broth is almost completely absorbed before adding more. After using the broth, if additional liquid is needed, add just a little bit of water at a time. (You may not find this step necessary, depending on how hot your skillet is.)
  5. After cooking the rice in liquid for about 15 minutes, add the fresh asparagus and baby peas. Season with salt and pepper, and continue to cook for about five minutes more, just until vegetables are barely tender.
  6. Once rice looks creamy, and grains are almost tender, but still slightly firm in the center, remove from heat. Allow to sit without stirring for one minute.
  7. Season to taste, and serve immediately.

VICKI BRETT-GACH is a Certified Vegan Lifestyle Coach and Educator.  Connect with Ann Arbor Vegan Kitchen on Facebook (https://www.facebook.com/AnnArborVeganKitchen) and follow her Ann Arbor Vegan Kitchen blog at http://annarborvegankitchen.com for new recipes as soon as they are published.

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PP: Crustless Quinoa Quiche

Chef:  Jessica Meyers Altman; Garden Fresh Foodie
Makes:  8 servings
Prep Time:  30 minutes
Cook Time:  40 minutes
Total Time:  1 hour 10 minutes


Ingredients

  • 3 c cooked quinoa, cooled and set aside (can be done ahead of time)-or 2 cups of soaked quinoa, cooked in 4 cups water (you will have left over)
  • 4 flax eggs=1/4 cup flax meal and ¾ cup water, mix and let sit until thickened, about 5-10 minutes
  • ½ c almond milk + 2 tbsp
  • 1 tbsp baking powder
  • 8 oz kale blanched in boil water until bright green, roughly 8 cups packed, de-stemed
  • ½ c minced red onion
  • ½ c minced celery
  • 1½ c peeled, chopped sweet potato (8 oz)
  • 1 t kosher/sea salt
  • 1 T dried oregano, or 3 tbsp fresh
  • ⅓ c fresh parsley
  • ¼ t black pepper

Directions

  1. Make quinoa. To make, soak 2 cups quinoa for 4-8 hours, rinse and drain. Place in pot with 4 cups water, bring to boil, reduce to simmer and cook until water is absorbed or tender, about 10 minutes (check taste after 10 minutes, if done, drain out extra water). You will have left over quinoa, so use for salads throughout the week.
  2. Preheat oven to 375
  3. Mix flax meal and water and let sit
  4. Blanch kale in boiling water, drain, and rough chop
  5. Combine kale, onion, celery, potato, and seasoning into a food processor, and pulse until combined
  6. In a large bowl, add quinoa, almond milk, flax eggs, and processed veggie mixture, stir until combined
  7. Pour mixture into a smallish baking pan, about a 7x12, or whatever seems to fit your amount. I have tripled this and made a 9x13 pan plus able to make bite size appetizers.
  8. To make appetizer-sized portions, use cookie scoop and place balls onto a silpat, or parchment paper. You will cook these for less time, about 20 minutes until balls brown slightly up and become somewhat firm (enough that they hold together)

TIP

  1. This freezes well too-so you can make ahead in bite sized portions or as a casserole. Great for brunch or dinner!

Jessica Meyers Altman
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
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Jessica Meyers Altman Byline pic.jpg
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PP: Shortcut Brown Rice Risotto w/ Carmelized Onions, Butternut Squash and Broccoli

Chef: Vicki Brett-Gach
Makes: 4 servings
Prep Time: 20 minutes*
Cook Time: 20 minutes*
Total Time: 40 minutes*

 

 

 

Ingredients

  • 1/2 medium sweet onion, diced
  • 1/2 t fresh garlic, minced
  • 2 1/2 c butternut squash, cubed
  • 1 head broccoli, cut into florets
  • 2 c water
  • 4 c cooked brown rice (leftover cold rice works best)*
  • 1 c vegetable broth
  • 1/4 c dry white wine
  • 1/4 c soy milk, plain unsweetened
  • 1 t Kosher salt (or to taste)
  • 1/2 t black pepper (or to taste)
  • Optional Crunchy Garnish:
  • Toasted whole grain breadcrumbs or/and finely chopped roasted pecans
  •  

Directions

  1. In a large saucepan or electric skillet, sauté diced onion in a few splashes of the measured water (to prevent sticking) for 3 to 5 minutes, or until softened. 
  2. Add garlic and sauté for 1 minute more. 
  3. Add the butternut squash and the remainder of the water, and cook for several minutes on a fairly high flame until the vegetables are tender. 
  4. Then add the broccoli florets, and continue to cook just until the florets turn bright green.
  5. Into the pan of vegetables, add the cooked brown rice, along with the broth and the white wine. 
  6. Lower the heat if needed to allow the liquids to simmer slowly with the rice and the vegetables for just a few minutes, until mostly, but not entirely absorbed.
  7. Stir frequently to keep from sticking to the pan.
  8. Once the broth and the wine are almost completely absorbed, add soy milk for a little creamy finish. Combine briefly (but thoroughly) until the rice mixture is creamy. Remove from heat.
  9. Season to taste, and garnish with toasted breadcrumbs or roasted pecans, if desired. 
  10. Serve immediately.

Tips: Leftover cooked (cold) brown rice works best in this recipe, and was not included in the cooking time.

Vicki Brett-Gach is a Certified Vegan Lifestyle Coach and Educator and a Certified Personal Chef. Follow her blog, Ann Arbor Vegan Kitchen [http://www.annarborvegankitchen.com] at AnnArborVeganKitchen.com for new recipes as soon as they are published.

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PP: Cozy Millet Vege Bake


Chef:  Denise Kling-Pelto
Makes:  9 - 3" squares
Prep time:  30 minutes
Cook time:  30 minutes

INGREDIENTS:  

  • 1 C thoroughly washed millet
  • 3 c vegetable broth
  • ½ c  red/sweet onion minced
  • ½ c  carrots minced
  • ½ c celery  minced
  • ½ c mini broccoli florets
  • ½ c mushrooms chopped
  • 1 t Old Bay Seasoning (or to taste)
  • ½ tsp fresh ground pepper
  • ½ c fresh parsley finely chopped
  • ¼ c whole wheat panko
  • Sprinkle of nutritional yeast

DIRECTIONS:

  1. Combine the vegetable and thoroughly wash millet in a sturdy pot.  Bring to a boil, then simmer for 25-30 minutes or until all liquid is absorbed.
  2. Healthy saute by placing approximately a ¼ of water in frying pan.  When it start to bubble start adding all the vegetables.   Mix as you saute, adding more liquid if it begins to stick.
  3. Turn the cooked millet into a large mixing bowl and add the sauteed mixture mixing well.  Then add the Old Bays, fresh ground pepper and fresh parsley.
  4. Turn the mixture into a non stick baking dish or lightly apply non stick cooking spray.  Be sure to remove all excess with a paper towel.  With the back of your spoon press down evenly.
  5. Sprinkle with panko crumbs & nutritional yeast for the parmesan effect.  
  6. Bake at 350 degrees for 30 minutes.
  7. Allow the casserole to cool a bit, cut into squares
  8. Place on a bed of greens, drizzle with dill sauce, a sprig of parsley and some diced red pepper

Savory Dill Sauce

Makes:  1 cup of sauce

Prep Time:  10 minutes

INGREDIENTS:

  • 1 pkg lite firm silken tofu
  • 1T apple cider vinegar
  • 3 splash of white whine
  • 2T fresh squeezed lemon
  • 1 tsp finely chopped dill

DIRECTIONS:

  1. Remove the water from the tofu
  2. place in the processor with the rest of the ingredients
  3. Process until smooth
  4. Place in a ketchup like dispenser
  5. Refrigerate before and after use
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PP: Brown Rice Risotto

Chef:  Carol D'Anca
Makes:  Four Servings
Prep Time: 30 minutes
Cook Time: 45 minutes

 

Ingredients

  • 2 c of short grain brown rice
  • 2 – 1 oz. packages of dried porcini mushrooms – remove from the package and soak in warm water for 30 minutes.   Reserve the water after soaking.
  • 1 or 2 large yellow onions – diced
  • 1 lb of asparagus, trimmed and cut into 1 1/2 “pieces
  • 3 cloves of garlic - minced
  • ¼ - ½ c white wine (if desired)
  • Fresh ground black pepper
  • Red Pepper Flakes
  • 1/3 c parsley – chopped coarsely (can also substitute chopped fresh rosemary)

Directions

  1. Place the brown rice in a heavy pan and cover with 2” of water.  Bring to a boil, stir once, cover and simmer until tender - about 35 – 45 minutes.
  2. While the rice is steaming, begin sautéing all other ingredients in a large pan except the red pepper flakes and parsley.  Use small amounts of the soaking water from the mushrooms and a splash of white wine for sautéing.
  3. Start with the onions as they will take the longest, then add the asparagus, garlic and rest of ingredients.

www.foodnotmeds.com

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