Nele Liivlaid

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.

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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 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 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 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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PP Pizza Flavored Gluten Free Potato Waffles

Nele Savory Waffles.jpg

Chef:  Nele Liivlaid; Nutriplanet.org
Makes:   2 - 4 waffles
Prep Time:  10 minutes (not including soaking time)
Cook time:  30-40 minutes
Total Time:  40-50 minutes

INGREDIENTS

  • 2.6 oz (approx 1/3 c) raw buckwheat groats, soaked

  • 2.6 oz (approx 1/3 c) millet, soaked

  • 2.8 oz (approx 1/3 c) gluten-free jumbo oats

  • 19.4 oz water (approx 2 1/2 c)

  • ½ t or less Himilayan salt

  • 1 t dried garlic or 1 garlic clove

  • 1 T onion flakes

  • 1 t dried oregano

  • 2 T ground flax seeds

  • 1.2 oz oil-free sundried tomatoes, soaked

  • Black pepper to taste

  • 2 t baking powder

  • 2 medium potatoes, peeled and grated (1 c) (add later)

DIRECTIONS

  1. Soak buckwheat and millet overnight. Wash and drain. Groats will absorb about 3.2 oz of water.

  2. Pour hot water over sundried tomatoes. Let them soak for at least 15 minutes.

  3. Heat oven to 425 degrees F.

  4. Use a non-stick waffle form or spray lightly and pat out all excess. Place waffle forms on a baking sheet lined with parchment paper.

  5. Finely grate potatoes. You’ll have 1 c grated potatoes.

  6. Drain and rinse the tomatoes, cut them into smaller pieces and add with all the other ingredients (EXCEPT potatoes) in blender and blend until homogeneous batter forms. Add liquid gradually.

  7. Finally mix in (don’t blend) grated potatoes. Let sit for 10 minutes.

  8. Divide batter between waffle forms using ladle.

  9. Bake waffles for 25 minutes, until you see they are quite firm and golden.

  10. Remove from oven and let cool a bit.

  11. Then turn the waffles upside down on the baking sheet and let cool almost completely (about 20-30 minutes).

  12. When you touch the forms they should feel similar to your hand temperature. If they are too hot, it’ll be trickier to get them off nicely.

  13. Remove from the form.

  14. Bake waffles for another 10 minutes until they start to turn golden.

TIPS

  1. Use more or less sundried tomatoes depending on how intense taste you prefer.

  2. You might also try adding 2-3 T of nutritional yeast for extra cheesy flavor.

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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