Alena &: Lars Schowalter

PS Creamy Vegan Potato Broccoli Casserole

Nutritiously Broccoli 2.jpg

Chefs: Alena & Lars Schowalter, Nutriciously.com

Makes: 4 servings

Prep time: 30 min

Cook time: 1 hr

Total time: 1 ½ hrs






INGREDIENTS

Base

  • 1 head of broccoli

  • 1 ½ lbs of potatoes

Sauce

  • 1 lg onion

  • 4 garlic cloves

  • A few T of vegetable broth

  • ¾ c raw cashews

  • 1 ½ c vegetable broth

  • 2 c plant milk

  • ¾ c nutritional yeast

  • 4 T potato or corn starch

  • 2 T lemon juice

  • 1 t salt

  • Pinch black pepper and cayenne

DIRECTIONS

  1. Preheat oven to 375 degrees F and prepare your deep baking dish. Cut broccoli florets as well as the potatoes into thin slices.

  2. In a small pot or pan, saute the onion and garlic in some vegetable broth for a few minutes.

  3. Then, place together with all of the sauce ingredients into your blender jar and blend until smooth.

  4. Pour the mixture into your pot or pan, stir so that everything is mixed well and let it heat up for 2 min, then set aside.

  5. Let’s put it all together into the baking dish! Begin with one layer of thinly sliced potatoes, slightly overlapping.

  6. Add a think layer of sauce, then one layer of sliced broccoli florets.

  7. On top of that, again one thin layer of sauce.

  8. Repeat as many times as necessary (depending on how small or large your baking dish).

  9. Finish with a hefty layer of sauce, then cover your pan and bake for around 50-60 min, leaving it uncovered for the last 5-10 min

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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 Easy Vegan Potato Salad (Oil Free & Healthy)

Oil Free Potato Salad.jpg

Chefs:  Alena & Lars Schowalter; Nutriciously.com
Makes:  4 servings
Prep Time:  10 min
Cook Time: 20 min
Total Time:  30 min

 

 

 

 

INGREDIENTS

Base

  • 600 g (3 medium) Yukon Gold or Red Potatoes
  • 200 g (1 1/3 c) Cherry or diced tomatoes
  • ½ avocado chopped
  • 4 medium sized pickles
  • 80 g (1/2 c) corn
  • 100 g (1/2 c) kidney beans
  • 1 green onion chopped
  • 2 T finely chopped parsley

Dressing

  • 50 ml (1/4 c) vegetable broth
  • 2 t mustard
  • 2 T soy milk
  • 1 T balsamic or red wine vinegar
  • Dash salt and pepper

DIRECTIONS

Base

  1. Dice potatoes into evenly sized cubes and cook for around 20 minutes, then set aside and let cool for 30-60 minutes.  
  2. Chop the tomatoes, pickles, green onion, and avocado and put in a large bowl together with corn and beans.

Dressing

  1. Put all dressing ingredients in a small bowl and whisk well to combine.
  2. Pour dressing over the salad and mix well.  
  3. Sprinkle parsley on top to garnish and enjoy!

TIPS

  1. You can use left-over potatoes too in order to speed up the preparation process.

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 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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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 Fluffy Blueberry Muffins (No oil/Low fat)

Chef:  Alena & Lars Schowalter
Prep Time: 10 minutes
Cook time: 20 minutes
Serves: 12

INGREDIENTS

  • 2 c rolled oats, ground
  • 12 dates, pitted
  • ¾ c plant milk (180 g)
  • ¾ c water (180 g)
  • 1.5 T ground flax seed
  • ¾ c applesauce (180 g)
  • 1 c blueberries (100 g)
  • 1 T baking powder
  • ½ t cinnamon
  • ½ t vanilla

DIRECTIONS

  1. Put flax seed, plant milk, water, and dates into a bowl and set aside.
  2. Preheat oven to 400° and prepare muffin forms or pan.
  3. In a large bowl, add all of the dry ingredients: oat flour, baking powder, and spices.
  4. Put the flax-date mixture as well as the applesauce in a blender and create a nice even mix.
  5. Pour mixture into your dry ingredients and stir until everything is moistened. Then, fold in the blueberries.
  6. Lastly, pour the batter into your muffin cups and bake on 400° for 20 minutes. Remove from oven and let cool before eating.

Hailing from Germany, Alena and 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 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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