Jean Hayes

PS or PP: Easy Peasy Veggie Biryani

Chef:  Jean & Gary Hayes
Makes: 4 servings
Prep Time: 5 minutes
Cook Time: 10-20 minutes
Total Time: 15-20 minutes

INGREDIENTS

  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 1/2 c raw basmati rice or raw brown basmati rice
  • 1 1/2 c frozen potatoes O'Brien (with potatoes, onions, peppers)
  • 1 c frozen broccoli
  • 1 c frozen cauliflower
  • 1/2 c frozen peas
  • 1/4 c frozen corn
  • Optional- a few raisins and raw cashews (Eliminate for PP)
  • curry powder
  • fenugreek
  • turmeric

DIRECTIONS

  1. Start with the onion, garlic, and raw Basmati rice.
  2. Sauté the onion and garlic, adding several shakes of your favorite curry powder.
  3. Add a couple of shakes of fenugreek if you have it. That’s the one spice that I think makes curry taste like curry. 
  4. Add the raw rice and sauté with the onion, garlic, and spices, adding water and cooking according to the package directions for the rice. Add a few shakes of turmeric to the rice mixture. 
  5. You can make quick work of this dish if you have an electric pressure cooker. Basmati rice only takes 4 min to cook and brown basmati, 22 minutes. I use 10 min quick release.
  6. While the rice is cooking steam the vegetables, frozen or fresh, in vegetable broth. 
  7. Throw in a few raisins and cashews while you’re at it (optional). 
  8. Sprinkle in some more curry powder with the vegetables.
  9. When the rice and vegetables are done, combine them in a big fancy bowl so your wife can take pictures.

TIPS 

  1. Have some curry powder and Sriracha sauce at the table if you want to turn up the heat on your plate!

Jean Haye’s,(http://theplantbasednurse.com/) plant-based husband, Gary Scott Hayes.

 

Print Friendly and PDF

PP: Grainy Grapefruit Salad

Home Chef:  Jean Hayes
Makes: 6-8
Prep Time: 20 min
Cook Time: 25-40 min depending on type of grain
Total Time: 45 min

 

 

Ingredients 

  • 1 c farro (uncooked)
  • 1/2 yellow bell pepper, chopped
  • 1/2 orange bell pepper, chopped
  • 1/2 cucumber, seeded, peeled, and chopped into small pieces
  • 1 stalk of celery, chopped
  • 1/2 c frozen mango chunks
  • 3 green onions, chopped, use white and green parts
  • 1 grapefruit, peeled, segmented and cut into bite sized pieces
  • 1 orange, peeled, segmented and cut into bite sized pieces
  • The juice of 1 orange
  • 1 T grapefruit white balsamic vinegar or plain white balsamic with a T of grapefruit juice
  • 1/8 c chopped fresh mint
  • 1/4 c or more chopped fresh cilantro
  • 1 t real maple syrup

Directions

  1. Cook the farro according to package directions and set aside to cool. 
  2. Add all of the chopped fruits, herbs, and veggies to a large bowl.
  3. In a small bowl, mix the orange juice, balsamic vinegar, maple syrup and if you love grapefruit and sour flavors, add a little grapefruit juice. I cut the ends of the grapefruit before I peeled it and used the juice from the ends. I also leave the pulp in the juice. 
  4. Once the farro is cooled sufficiently, mix it gently with the fruits and veggies and dressing. 
  5. Chill the salad and enjoy! 
  6. Serve over a bed of leafy greens and listen to your arteries sing!

Tips

  1. The pith of the grapefruit is bitter, so I removed it when peeling and segmenting the grapefruit. Here's a video about how to make great segments: https://www.youtube.com/watch?v=1tbf9fGAC10
  2. For extra citrus flavor, zest the oranges and grapefruit over the top of the salad. 
  3. If you don't have farro or want a cheaper substitute, try using barley. It tastes great and has a similar nutty quality but is less expensive.
  4. Flavored balsamic vinegars are not only great for a salad like this, but are great over greens. If you don't have flavored vinegars in a shop near you, you can find some great options online. They are the simplest salad dressing and there are so many flavors available!

Remember to have fun with your food and enjoy!
http://theplantbasednurse.com/

Print Friendly and PDF

PP: Cannellini Burgers with Sundried Tomato and Basil

Home Chef:  Jean Hayes
Makes: 4-5
Prep Time: 10 min
Cook Time: 20-30 min
Total Time: 30-40 min

Ingredients

  • 15 oz can of low sodium or no salt added cannellini beans, reserve some of the liquid
  • ½ onion, chopped
  • 1 generous t tomato paste
  • 1 T dried oregano
  • 2-3 cloves garlic, chopped
  • 1 T nutritional yeast
  • ½ c. cooked brown rice
  • ½ c. quick cooking oats
  • 4 sun dried tomato halves, chopped
  • A small handful of fresh basil, chopped
  • A couple of shakes of crushed red pepper

Directions

  1. Place beans in food processor with garlic, oregano, tomato paste, rice, oats, red pepper, and nutritional yeast, and mix. If you don’t have a food processor, mash with potato masher or your hands.
  2. If mixture is too dry or stiff, add a small amount of the bean liquid or water.
  3. Mix in the sun dried tomatoes and basil by hand. 
  4. Form mixture into patties.
  5. Brown burgers in nonstick pan about 5 min on each side over medium high heat. Get the pan hot first before you place the burgers in. Resist the temptation to turn too quickly as they will stick. If they do stick, don’t worry, they will eventually brown. 
  6. Place the burgers in the oven or toaster oven at 350 degrees for 10-15 min to heat them through after they are browned. Use parchment paper or a silicone baking mat on a baking tray to prevent sticking.
  7. Alternately, you can bake the burgers in the oven at 350 for 10-15 min on each side until they are done to your liking. 
  8. Serve with greens and top with pasta or pizza sauce or your favorite veggies and burger toppings.
  9. Listen to your arteries sing!

Tips

  1. These are great with a side of whole grain pasta but you can also serve them on a whole grain bun with spinach and sliced tomatoes or your favorite toppings. 
  2. Resist the temptation to coat your pan with oil. Remember, Dr. Esselstyn says, "NO OIL!"


Remember to have fun with your food and enjoy!
http://theplantbasednurse.com/

Print Friendly and PDF

PP: Spicy Spaghetti Squash

Chef: Jean Hayes
Makes: 4-6 servings
Prep Time: 5-10 min
Cook Time: 35-45 min
Total Time: 50 min

 

 

Ingredients

  • 1 large spaghetti squash
  • 1 can of low sodium or no added salt diced tomatoes with green chiles (or use plain diced tomatoes and a small can of green chiles)
  • 1 onion, chopped
  • 1 large clove of garlic, chopped
  • 1 t ground cumin
  • 1 t chili powder
  • 1/2-2/3 of a can of low sodium or no salt added black beans drained and rinsed
  • 1/4 c low sodium salsa
  • 1 lime sliced into sections
  • cilantro (optional)

Directions

  1. Wash the spaghetti squash and microwave for about 5 min to soften enough to make it easier to cut.
  2. Cut squash in 1/2 lengthwise and scoop out seeds and discard.
  3. Place squash in baking dish cut side down and add 1/2 c of water to pan and bake at 350 or 375 for 35-45 min or until fork tender. 
  4. While squash is baking, sauté onion and garlic in a small amount of water or vegetable broth.
  5. Add the tomatoes, salsa, beans, spices and heat until bubbly.
  6. When squash is finished, flip it over and take a fork and scrape or rake the squash out of the shell and place on plates.
  7. Top squash with tomato/bean mixture and cilantro if desired.
  8. Serve with a slice of lime to squeeze over your dish and add some freshly ground black pepper.

Tips: 

  1. Adjust the spices to your liking!
  2. If you don't like black beans, try pinto beans or even leave them out if you don't like beans!
  3. If you love beans, use the whole can!
  4. Remember to have fun with your food and enjoy!

Check out my story and my blog at: http://theplantbasednurse.com/

 

Print Friendly and PDF

PP: Southwest Red Bean and Barley Soup

Chef:  Jean Hayes
Makes: 8 servings
Prep Time: 5- 10 min
Cook Time: 15 minutes
Total Time: 25 min

 

 

Ingredients

  • 1 onion, chopped
  • 2-3 cloves of minced garlic
  • 15 oz can of low sodium diced tomatoes with green chiles
  • 28 oz can low sodium crushed tomatoes
  • 15 oz can of red kidney beans
  • 1 c frozen corn
  • 1/2 c pearl barley
  • 1 T chili powder
  • 1 tsp ground cumin
  • A couple of shakes of Mrs Dash Southwest seasoning to taste
  • Chipotle flavored hot sauce
  • About 1 c low sodium vegetable broth
  • A handful of chopped cilantro

Directions

  1. Saute the onion and garlic in a small amount of water or vegetable broth until soft, adding more liquid if they start to stick.
  2. Add the spices and stir.
  3. Add the diced and crushed tomatoes, corn, barley and vegetable broth.
  4. Simmer on medium for about 10-15 min until the barley is cooked.
  5. Add the cilantro and serve.
  6. Enjoy!

Tips: 

  1. This recipe is only a guide. If you don't like barley, use another grain like brown rice or whole grain pasta. 
  2. If you love greens, you can add some in the last few minutes of cooking. 
  3. You can easily dial the spices up or down.
  4. Some fresh lime juice added right before serving adds a nice zing. 
  5. If you have cilantro haters in your house leave it out and put some in a bowl on the table for people to add as they please.

Check out my blog at: http://theplantbasednurse.com/

Print Friendly and PDF

PP: 5 minute Mexican Sweet Potato

Chef: Jean Hayes
Makes: 1 serving
Prep time: 5 min while potato cooking
Cook Time: 5 min
Total time: 5 min

Ingredients

  • 1 sweet potato
  • Low sodium salsa
  • Pinto beans or black beans, about ¼ cup
  • Chopped yellow or purple onion
  • Chopped tomato
  • Fresh cilantro
  • Fresh greens
  • FOK Sour Cream (optional)

Directions

  1. Wash a medium to large sweet potato and place in a bowl. I cut off the hard ends on the potato also. 
  2. Cover with a paper towel or plate and cook for 5 minutes in the microwave.
  3. While the potato is cooking, line up your toppings and chop a small tomato or a couple of cherry tomatoes, some onion, and cilantro.
  4. Put some fresh greens on a plate (I love broccoli leaves). Top greens with your sweet potato and slice it down the middle and top with beans. If you want your beans warm, you can microwave them for about 30 seconds before you put them on your potato.
  5. Top your potato and beans with salsa, tomatoes, onions, cilantro and tofu sour cream if desired.

 

Tips

  1. Even the simplest dishes can be more appealing if they are great to look at. Serve your potato on your favorite attractive dish!
  2. Tofu sour cream is easy and keeps well in a covered container in the fridge for a few days. We put a 12 oz lite silken tofu in the blender or food processor with a tablespoon or more of fresh lemon juice and a tablespoon or so of vinegar. Red wine vinegar is great, but if I don’t have it I use whatever is in the cupboard. 


Remember to have fun with your food and enjoy! http://theplantbasednurse.com/

Print Friendly and PDF

PP: Thai Soup with Kale, Carrots and Ginger

Chef:  Jean Hayes
Makes: 1 servings
Prep time: 5-10 minutes
Cook time: 5 - 10 minutes
Total time:  10-20 minutes

Ingredients

  • About 2 handfuls of curly kale or whatever dark green leafy vegetable you prefer, chop or tear it into smaller pieces or use prewashed, prechopped kale to save time. If you don’t like kale stems, watch the video of Ann and Jane Esselstyn stripping kale: 
  •  A few shakes of garlic powder or a clove of fresh minced garlic
  •  A 1 inch chunk of fresh ginger, grated (you can use a ceramic grater or just put it in a mini chopper and grind it up)
  •  1 green onion chopped, green and white parts
  • A sliced carrot or a few sliced baby carrots
  • Low sodium vegetable broth
  • ½ t or less of white miso
  • A splash of low sodium soy sauce
  • ½ t of chili garlic sauce or Sriracha sauce
  • A beet slice cut into thin strips
  • Optional: Brown rice noodles, rice vermicelli, or noodles of your choosing

Directions

  1. Steam the kale in a medium skillet with the garlic, ginger, green onion and carrots until the veggies are cooked to your liking. I only steam them for a few minutes.
  2. Put the steamed veggies in a large soup or pasta bowl.
  3. Add more veggie broth to the skillet, keeping in mind the size of your serving bowl and heat it up with the miso, soy sauce, more garlic if you love garlic, chili garlic sauce or sriracha and heat it up. If you would like noodles in your soup, add them here and follow the directions on the package.
  4. Pour the broth mixture over the steamed veggies.
  5. Place the sliced beets on top of the soup in a tic tac toe pattern.
  6. Add more Sriracha or chili garlic sauce at the table if you are a spicy soul.
  7. Put “Forks over Knives” in the DVD player or queue it up on Netflix and see what you missed the first time you watched it!

Tips:

  • Eating with a friend? Just double the recipe! 
  • Don’t get hung up on exact measurements. Plant-based eating is very forgiving. If you change it up or even “mess it up,” it will still taste great if you use good ingredients!
  • If you need to be mindful of your sodium intake if you have hypertension or heart disease, you can reduce or eliminate the miso and soy sauce.
  • Remember to have fun with your food and enjoy!

The Plant-based Nurse

Print Friendly and PDF

PP: Veggie Kabobs

Chef: Jean Hayes
Makes: 2 servings
Prep Time: 5 min
Cook time: 10 min
Total time: 15 min


Ingredients

  • Bamboo or metal skewers- 6
  • Whole mushrooms- about 6
  • Bell pepper (any color you like) chopped into large pieces
  • Cherry tomatoes- about 6
  • 6 slices of yellow squash
  • 6 slices of zucchini
  • 1 onion, cut into chunks
  • Balsamic vinegar
  • Garlic powder or 2 cloves chopped garlic

Directions

  1. If you are using bamboo skewers, soak them in water for 10-20 min so they don’t burn. 
  2. Leave the tomatoes and mushrooms whole and slice/chop the other veggies into chunks and place them on the skewers. 
  3. Lay the skewers in a 9x13 pan or on a tray and drizzle them with your favorite balsamic vinegar and garlic powder or fresh garlic. I like to use infused/flavored balsamic vinegars. One of my favorites for this dish is sesame ginger. You can also sprinkle your veggies with dried or fresh herbs.
  4. Grill or broil your kabobs for a few min and then turn them over and grill them a few more min until they are done to your liking. 
  5. Serve your kabobs over rice or your favorite grains and/or greens!

Tips

  1. You can also steam some baby red or white potatoes for a few min and add those to your kabobs. 
  2. Sometimes I spray the kabobs part way through with more balsamic. I LOVE vinegars and I just learned from Dr. Esselstyn this summer that the acetic acid in vinegars enhances nitric oxide which helps dilate our arteries, inhibits inflammation, and inhibits the formation of plaque that can block our arteries! 

 

Print Friendly and PDF

PP: Lime Jalapeno Hummus

Chef: Jean Hayes
Makes: 8-10 servings
Prep time: 5 min
Cook time: 5 min
Total time: 5-10 min


Ingredients

  • 1 can of chickpeas, drained and rinsed (reserve the liquid from the beans)
  • 1 can of cannellini beans, drained and rinsed
  • Juice and zest of 1 lime
  • 1 jalapeno pepper, diced and seeded (use the seeds for more heat)
  • 1/2 of an orange bell pepper or red bell pepper
  • 2-3 large cloves of garlic, minced/chopped
  • 1-2 tablespoons whole grain Dijon mustard
  • A couple of teaspoons of fresh thyme, I love lime thyme

 

Directions

  1. Put the pepper skin side up on the grill or on top of a gas stove and roast until the skin is black.
  2. Put it in a paper bag or wrap in paper towels and let it sit a couple of min and then scrape off the black coating. 
  3. While the pepper is roasting, put all of the other ingredients in the food processor.
  4. Chop the pepper coarsely and place it in the food processor and turn it on.
  5. Add some bean liquid until the hummus is the consistency you like. 
  6. You can also add some of your favorite hot sauce for more heat if you like.

Tips

  1. Serve with fresh veggies, and/or on a sandwich with whole grain bread or pita. I love the crunch and heat from the jalapeno and the mild flavor of the orange pepper. The lime just pulls all of the flavors together beautifully!
  2. The beauty of hummus is that you can experiment with different flavors by changing the herbs, liquid, peppers, and mustards and it will always be delicious! 

Remember to have fun with your food and enjoy! Theplantbasednurse.com

Print Friendly and PDF

Cucumber Onion Salad

Chef: Jean and Gary Hayes
Makes: 6 servings
Prep Time: 5-10 min
Cook time: NA
Total time: 5-10 min


Ingredients

  • 1 very large cucumber or 2 med to large cucumbers, thinly sliced
  • 1 purple onion, thinly sliced
  • 1 full recipe of tofu sour cream (http://www.forksoverknives.com/recipes/tofu-sour-cream/) We don’t measure the lemon juice or vinegar when we make this and it comes out great every time.
  • ¼ cup apple cider vinegar
  • ½ teaspoon or more of dill, as desired 
  • 1-2 teaspoons dried parsley
  • Freshly ground black pepper

Directions

  1. Slice the cucumber and onion thin. If you have a mandoline, this works great and makes quick work of the job.
  2. Add the vinegar, dill, and parsley to the tofu sour cream. The tofu sour cream will only take a couple of minutes to mix.
  3. Mix the tofu sour cream with the cucumbers and onions and add the pepper.
  4. Place in the fridge while you prepare your meal.
  5. Enjoy!


Tips:

  1. If you don’t like dill, experiment with herbs you DO like. 
  2. Don’t tell anyone this is “special” cucumber onion salad if you take this to a picnic or family gathering. They will never know!
  3. This is a great summer dish while farmers markets abound in many areas. Buy local and you will taste the difference.


Remember to have fun with your food and enjoy! http://theplantbasednurse.com/

 

Print Friendly and PDF

PP: Beans and Rice Recipe

Chef: Jean Hayes 
Makes: 4-6 servings 
Prep Time: 10 minutes 
Cook Time: 20 minutes 
Total time: 30 minutes 

 

Ingredients

  • Rice, 2 cups, variety of your choosing. My favorite is Jasmine brown rice. It is a whole grain rice, but only takes 20 min to cook and is light and fluffy. 
  • Red, green, yellow, or green bell pepper, diced, pick your favorite or whatever is in your fridge! 
  • 1 large yellow onion, chopped 
  • Garlic, 2-3 large cloves, chopped, or more or less depending on your taste buds 
  • 1 Jalapeno pepper, chopped, with seeds for extra heat, or without for a milder dish 
  • 1-2 chopped tomatoes or a 14.5 oz can of diced tomatoes 
  • 2 cans of your favorite beans. We like black beans, but kidney and pinto beans are also delicious 
  • Salsa, low sodium 
  • Tabasco, Chipotle flavor or your favorite variety 
  • 1 teaspoon ground cumin 
  • 1 teaspoon chili powder 
  • 1 tsp turmeric  
  • 1-2 tablespoons of oregano 
  • Optional: Southwest seasoning and/or crushed red pepper 
  • Cilantro, chopped onions and tomatoes for the table if desired 
  • Greens for serving 

Directions 

  1. Get your rice cooking on the stove, or in your rice cooker or pressure cooker. I use 2 cups of jasmine brown rice on the stove to 3 cups of water and cook for 20 minutes.  
  2. Heat a nonstick pan and add a tablespoon or two of water or veggie broth, add the onions, bell pepper and jalapeno and sauté until soft. 
  3. Add the garlic and sauté 1-2 minutes. 
  4. Add the spices and herbs and stir to incorporate. 
  5. Add the tomatoes and heat through. You can also add ½ a cup of salsa here if you really love tomato flavor. 
  6. Add the beans, cover and turn the heat down low and keep warm until your rice is finished.  
  7. I get a big beautiful bowl from my cupboard, add the rice, top it with the beans and then mix them together.  
  8. *Alternately, if you like to have everything in one pot, you can use my husband’s method and sauté all the veggies, add the rice to the pan, toast it and then add the tomatoes. He likes to use Rotel tomatoes with green chiles, and drain the liquid off and use it as part of the water for the rice, but these tend to be high in sodium so you can use no salt added diced tomatoes and a small can of green chiles instead. After he adds the water, he cooks the rice with the veggies and then adds the beans near the end.  

Tips 

  1. Don’t be afraid to experiment with this dish. You really cannot mess it up! Adjust the spices to taste. I usually don’t measure. I just add them in and taste.  
  2. Rice and beans is very versatile. You can serve it over greens, in a whole grain tortilla, or just enjoy a bowl or two! You can also use a romaine leaf for a crisp, delicious, low calorie density wrap!  
  3. We love to make a huge pot so we have leftovers for busy days and lunches.  
  4. We like to serve our rice and beans with Chef Del Sroufe’s tofu sour cream from Forks over Knives and Alton Brown’s guacamole which has a nice kick, but you can leave them out for a lower fat dish.  

Remember to have fun with your food and enjoy! 
Check out my blog at The Plant Based Nurse 
 
 

Print Friendly and PDF

PP: Pizza Party

Chef: Jean Hayes (and my husband Scott!) 
Makes: ( 4-6) servings  
Prep time: (10) min  
Cook time: (2-4 ) hours 

Ingredients  

Jean’s Pizza Sauce  

  • 2 medium onions, roughly chopped 
  • A few large cloves of garlic, chopped 
  • Crushed red pepper, a few shakes, or less if you don’t like spicy sauce 
  • 2-3 carrots, washed and chopped 
  • 28 oz can of low sodium crushed tomatoes 
  • 1 container of Pomi no salt added tomatoes (26.5 oz) or 2- 15 oz cans of no salt added diced tomatoes 
  • 1/2 of a 6 oz can of tomato paste 
  • A few tablespoons of oregano 
  • A couple of tablespoons of dried basil or fresh basil 

Directions

  1. Heat up your pan (I use a nonstick stock pot) and add the onions, garlic, and carrots, and sauté until soft. If they start to stick, add a little water or veggie broth.  
  2. Next, add the oregano, red pepper and dried basil. If using fresh basil, add it just in the last few min of simmering your sauce so it stays fresh tasting.  
  3. Add the tomato paste and heat it up and incorporate the spices.  
  4. Add the crushed and chopped or diced tomatoes.
  5. Stir and let it simmer on low after you get it bubbling.  
  6. After an hour or two, blend it with an immersion blender to make it smooth. If you don’t have one, then grate the carrots before you add them to the sauce.
  7. Let the sauce simmer a total of about 4 hours so it cooks down and thickens.
  8. Taste and add more of whatever you think it needs.
  9. In the summer, we also add zucchini to the sauce.
  10. The onion and carrot will help sweeten the sauce so you don’t need any sugar. 

 Tips

  1. The leftover sauce freezes well, so you have some for your next pizza party. 
  2. You can make your pizza party simpler by using pizza sauce from a jar if you need to save time. It is difficult to find oil free sauce but not impossible.  
  3. Feel free to adjust the ingredients to your taste buds!

Scott’s Whole Wheat Pizza Crust 

Ingredients

  1. 2 cups warm water,105-115 degrees 
  2. 1 T molasses 
  3. 1 T yeast 
  4. 1 lb , 9 oz whole wheat flour 
  5. 1/4 cup vital wheat gluten 
  6. 1/2 T salt (or less; especially if blood pressure is an issue)
  7. 1 T applesauce

Directions 

  1. Preheat oven to 375 degrees  
  2. Mix the molasses into the warm water. Sprinkle the yeast on top and give it a few minutes to form a sponge.
  3. In the meantime, weigh out the flour.
  4. Add about half of it to the sponge along with the vital wheat gluten, then add applesauce the salt.
  5. Stir well with a wooden spoon gradually adding the rest of the flour. 
  6. Transfer the dough to an upright stand mixer and mix, using the dough hook, on the lowest speed to combine the ingredients, adding more flour a little at a time if necessary to keep the dough from sticking to the sides of the bowl.
  7. After a minute or 2, increase the mixer speed to 2 and let it knead the dough for 10 minutes until it is smooth and elastic.
  8. Remove the dough from the bowl, divide it into two, cover it with flour, place it on a cutting board, cover it with a plastic bag and let it rise for about 45 min or until doubled in size. 
  9. Stretch the dough onto a 14″ round pizza pan sprinkled with corn meal. I like to turn it upside down and slowly remove it from the pan and bake it for 450 degrees for about 6 minutes. I found a new toy recently that helped me stretch the dough. It’s a small wooden pizza dough roller I found at the grocery store and it’s my new favorite kitchen tool! 
  10. Top your pizza with whatever you like– tomato sauce cashew cheez, hummus, fresh veggies, olives, spinach…the possibilities are endless! 
  11. Put the pizza back on the stone or back into the oven on the pan with your toppings and bake at 450 degrees for about 10 min or until it’s as crisp as you like. 

Tips

  1. If the idea of making your own dough is too cumbersome or time consuming for you, you can purchase oil free crusts, although they are somewhat difficult to find. You also can look for a tasty millet and flax crust,  oil free pita or oil free tortillas. 
  2. Let your imagination be your guide, serve your pizza with a big salad and some fresh fruit, or have a salad pizza, and top your pizza with all of your salad fixings! 

Remember to have fun with your food and enjoy! 
Check out my blog at: The Plant Based Nurse 

Print Friendly and PDF

PP: Annabelle's Mexican Crispbread

Chef: Jean Hayes
Makes: (1+) servings 
Prep time: (15) min 
Cook time: (20) min 


Ingredients

 

  •  Oil free crispbread or crackers (I used Engine 2 crispbread)
  • Your favorite greens (I used curly kale and baby red Russian kale)
  • Oil free black bean dip (I used Wegmans organic black bean dip) or you can sauté some jalapeno, green pepper and onion in veggie broth and add some black beans to make your own dip, you will need a couple of tablespoons for each crispbread
  • Frozen corn, to your liking to add to bean dip
  • Chopped tomatoes
  • Chopped green onion
  • Steamed baby red potatoes, sliced 
  • Chipotle seasoning or seasoning of your choosing

Directions

  1. Steam a few baby red potatoes, cool, and slice with a very sharp knife. 
  2. Get a colorful or pretty plate for your crispbread or crispbreads. This is a fun dish to make for lunch and would be a great party dish as an hors d’oeuvre. 
  3. Thaw out a couple of teaspoons of corn if you’re making one crispbread or a ½ cup if you’re making several.
  4. Add the corn the black bean dip and mix.
  5. Top the crispbread with the bean dip/corn mixture.
  6. Sprinkle some chopped tomatoes and green onions on top.
  7. Put a couple of sliced potatoes on each side of your crispbread along with some fresh baby kale or greens of your choosing.
  8. Sprinkle some chipotle seasoning on the potatoes, et voila! 

Tips

  1. The corn is optional, but since I was making this for my daughter Annabelle, who loves corn, it was definitely mandatory!
  2. You can substitute oil free low sodium crackers for a smaller serving to make a nice appetizer.

Remember to have fun with your food and enjoy!  Check out my blog at The Plant Based Nurse

 

 

Print Friendly and PDF

PP: Butternut Squash Chili

Chili with squash #2.jpg

Chef:  Jean Hayes
Makes:  6-8 Servings
Prep time:  15-30 min
Cook time:  30 min
Total time:  45 min - hour
 

 

Ingredients

  • Veggie broth or Water for sautéing veggies (a few tablespoons)
  • A few cloves of garlic, chopped or minced
  • A chopped bell pepper or two, any color you like. I like red for this chili
  • 1-2 chopped onions (1 if it’s large)
  • 1-2 chopped jalapeno peppers (I remove the seeds)
  • 4-5 tablespoons of chili powder
  • A few tablespoons of oregano
  • A couple of shakes of Mrs Dash extra spicy and Mrs Dash Southwest chipotle seasoning if desired. You can also just use a few shakes of crushed red pepper instead.
  • 28 oz can of low sodium or no sodium added  crushed tomatoes or a box of Pomi strained tomatoes
  • A box of Pomi chopped tomatoes or 2 -15 oz cans of no salt or low salt diced tomatoes or fire roasted diced tomatoes.
  • 15 oz can of red kidney beans, juice and all
  • 2 or 3 cans of beans of your choosing- black beans, cannellini beans, pinto beans, drained and rinsed
  • Frozen corn, ½-1 cup
  • Chipotle tabasco, a few shakes
  • ½ of a 6 oz can of tomato paste if your chili needs some help thickening
  • A butternut squash or your favorite squash, peeled and cut into cubes. I love hubbard squash but it is hard to find and very huge! Look it up! You can often buy squash already cubed in the produce section to make the job easier.
  • A fresh lime
  • Fresh cilantro, chopped for the table

Directions

  1. Preheat the oven to 400 degrees
  2. Roast the squash chunks on a tray covered with parchment paper or a silicone mat until it is soft and sl brown. The time will vary depending on the squash and size of your chunks, about 30-40 min, but keep an eye on it. If you hate squash or don’t have any, just leave it out!
  3. While the squash is roasting, chop the onions, garlic, jalapeno, and bell pepper and line up your spices and open your containers of tomatoes and beans.
  4. Heat up a nonstick pan, sauté the onion and peppers a couple of minutes and then add the garlic. If they stick, add just a little veggie broth or water.
  5. Add your spices and heat them up a bit. Add your tomato paste here also if you like your chili thickened.
  6. Add the tomatoes, beans, and corn and after the chili starts to bubble, turn it down to simmer. It really doesn’t have to cook long. It just needs to heat up and cook down slightly.
  7. When your squash is ready, just add it to the chili and stir in gently. You may want to leave some out for snacking or adding to salads!
  8. I add the juice of 1 freshly squeezed lime at the end. It adds a nice fresh flavor.
  9. Garnish your bowls with some fresh cilantro or let everyone add their own at the table. Those who think it tastes like soap will thank you for the option to add it!

Tips:  You can serve your chili by itself or over rice or pasta or with some corn muffins. Be creative! Don’t forget to put your favorite hot sauce on the table, too!

If you’re not sure how spicy you want your chili, use a little less of the spices and taste as you go. You can always add more at the end.

My favorite quote from Jane Esselstyn—When asked what kind of pan to use for plant-based dishes, Jane replied, “One with a bottom!”

Remember, have fun with your food and enjoy!

The Plant-based Nurse

Print Friendly and PDF

PP: Jean's Pasta Sauce

Chef:  Jean Hayes
Makes: (8-10) servings
Prep time: (15) minutes
Cook time: (60) minutes

Ingredients

  • 2 medium onions, roughly chopped
  • A few large cloves of garlic, chopped
  • Crushed red pepper, a few shakes, or less if you don’t like spicy sauce
  • 2-3 carrots, washed and chopped
  • 28 oz can of low sodium crushed tomatoes
  • 1 container of Pomi no salt added tomatoes (26.5 oz) or 2- 15 oz cans of no salt added diced tomatoes
  • 1/2 of a 6 oz can of tomato paste
  • A few tablespoons of oregano
  • A couple of tablespoons of dried basil or  a few leaves of fresh basil

Directions

  1. Heat up your pan (I use a nonstick stock pot) and add the onions, garlic, and carrots, and sauté until soft. If they start to stick, add a little water or veggie broth.
  2. Next, add the oregano, red pepper and dried basil. If using fresh basil, add it just in the last few min of simmering your sauce so it stays fresh tasting.  
  3. Next, add the tomato paste and heat it up and incorporate the spices.
  4. Add the crushed and chopped or diced tomatoes. Stir and let it simmer on low after you get it bubbling.
  5. After a bit, blend it with an immersion blender to make it smooth. If you don’t have one, then grate the carrots before you add them to the sauce
  6. Let the sauce simmer an hour or so. If you want a thicker sauce or pizza sauce, let it simmer about 4 hours. Taste and add more of whatever you think it needs it.

Tips

In the  summer, we also add zucchini to the sauce. Experiment with your favorite veggies! The onion and carrot will help sweeten the sauce so you don’t need any sugar.Remember this is just a guideline, adjust the ingredients to your taste buds!Want more greens? Just add some of your favorite greens to the pasta water the last couple of minutes of cooking, drain and top with pasta sauce.Sprinkle with nutritional yeast for a little cheesy flavor.Most important of all—Have fun with your food and enjoy!

Print Friendly and PDF

PP: Scrumptuous Squash with Rosemary Apples

Chef: Jean Hayes
Makes: (6) servings
Prep time: (10-15) minutes
Cook time: (45) minutes

Ingredients

  • 2 acorn squash
  • 3 apples
  • A few sprigs of fresh rosemary
  • 1 T real maple syrup
  • A pinch or more to taste, of dried thyme

Directions

  1. Cut 2 acorn squash in half and core 2 apples.
  2. Place the acorn squash, skin side up with the apples on a baking tray with a silicone mat or parchment paper.
  3. Put a sprig of rosemary in each apple and place some on the baking tray.
  4. Roast the squash and apples at 350 degrees until they are fork tender, about 45 min or so. The apples may be done before the squash. Go watch a YouTube video of Dr. Esselstyn.
  5. Peel the skin off of the squash when it is cool enough to touch. Slice a ring of squash carefully and set aside. Put the remainder of the squash in a food processor with the rosemary (remove the stems first), the thyme, and the maple syrup.
  6. Place the pureed squash in a shallow casserole dish.
  7. Place the ring of acorn squash in the center of the pureed squash. Slice the apples with a very sharp knife and arrange them around the flowery ring of squash, and in the middle of the ring if you wish; et voila!

Tips:  This would be a great dish for Fall holidays. It is SO easy and looks pretty, too.  Remember to have fun with your food and enjoy!

http://theplantbasednurse.com/

 

 

 

Print Friendly and PDF