Tag Archives: recipes

Creamy Chipotle Lime Bean Salad

This flavor-packed dish takes just 15 minutes to make and can be made ahead of time. Perfect for potlucks and parties!

Author: Sam Turnbull • It Doesn’t Taste Like Chickenlime-2133091_1920

  • 1 19oz can black beans, drained and rinsed
  • 1 19oz can kidney beans, drained and rinsed
  • 1 19oz can white kidney or cannellini beans, drained and rinsed
  • 2 cups corn kernels, fresh or frozen and thawed
  • 2 cups cherry tomatoes, halved
  • 1 large red bell pepper, chopped
  • 1 big handful cilantro (about 1/2 cup) or parsley (Dr C)
  • 1/4 red onion (about 1/2 cup), chopped
  • 1 – 1 1/2 batch of chipotle lime dressing (see below)

Instructions:

  1. Add everything to a very large bowl, adding the chipotle lime dressing to taste.
  2. 1 batch of dressing will lightly dress the salad, whereas 1 1/2 will have more punch.
  3. Toss well to combine.
  4. If making ahead of time, cover and store in the fridge for 1 – 2 days, and toss well before serving as the dressing will settle to the bottom.

Quinoa Chipotle Bowl Recipe from SHANE AND SIMPLE

This Quinoa Chipotle Bowl recipe is from SHANE AND SIMPLE quinoa-2220490_1280

Makes one serving as a main dish.

FOR THE QUINOA CHIPOTLE BOWL 

  • 1 cup cooked quinoa
  • 1/2 cup sweet or roasted corn (I just threw some frozen corn into a hot skillet and cooked it until it basically started to burn)
  • 1/2 cup fat-free refried beans
  • 1/2 cup low-sodium or no-salt added black beans (drained and rinsed)
  • 1/2 cup shredded romaine lettuce   
  • 1/2 cup shredded red cabbage
  • 1/4 cup guacamole                         
  • 1/4 cup salsa
  • 1/4 cup chopped green onions

FOR THE SOUTHWEST TAHINI SAUCE

  • 1/4 cup tahini
  • 1/4 cup water
  • 2 tsp. apple cider vinegar (or you can use lemon juice if you prefer)
  • 1 tsp. chili powder
  • 1/2 tsp.each onion powder and  garlic powder
  • salt to taste

FOR THE QUINOA CHIPOTLE BOWL

  1. Place all ingredients into a bowl, assembling or layering however you choose.

FOR THE SOUTHWEST TAHINI SAUCE

  1. Combine all ingredients into a small mixing bowl or dish and whisk.

ENJOY!

 

SPICY BUTTER BEANS ON TOAST

A great (and nutritious) comfort food! beans on toast

  •  olive oil                                                    
  • 1 garlic clove crushed
  • 400 g can of butter beans drained and rinsed
  • 400 g tinned tomatoes                              
  • 2 tsp paprika
  • 2 pinches chilli flakes                                
  • 1 tbsp maple syrup
  • 1 tbsp tamari                                             
  • handful spinach
  • pinch salt and pepper                                
  • bread for toasting

Directions

  1. To a pot add a glug of olive oil, 1 crushed garlic clove and the drained and rinsed butter beans and stir.    
  2. Now add the tinned tomatoes, 2 tsp paprika, 2 pinches chilli flakes, 1 tbsp maple syrup, 1 tbsp tamari and stir. 
  3. Cook on a high heat for about 7-8 minutes until the sauce starts to thicken.
  4. Take off the heat, add the spinach and stir though until it wilts. 
  5. Scoop on toast and enjoy.

 

ONE-POT VEGAN WHITE BEAN SHAKSHUKA

ONE-POT VEGAN WHITE BEAN SHAKSHUKA

Serves 4SHAKSHUKA

 Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 yellow onion, finely chopped
  • 3 cloves garlic, minced
  • 1 head kale, destemmed and chopped
  • 28 oz diced or crushed tomatoes
  • 2 teaspoons smoked paprika 
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt & pepper
  • pinch of crushed red pepper (optional)
  • 15 oz can cannellini beans
  • Vegan/regular cream cheese and handful of chopped fresh parsley for topping

Directions

Warm the olive oil in a large skillet over medium heat. Add the onions and cook until transparent. Add the garlic and cook for a few more minutes, until fragrant. Then add the kale, cover and cook for about 3 to 5 minutes, until wilted down.

To the skillet, add the tomatoes and their juices. Add the smoked paprika, cumin, oregano, salt & pepper, and red pepper flakes (optional). Stir to combine and allow the sauce to come to a simmer. Add the white beans and cook until heated through. Remove from the heat and set aside.

Top with dollops of  vegan) cream cheese then sprinkle with pepper and chopped parsley.

Serve warm with toasted bread and enjoy!

Note: I substitute baby spinach or kale for the head of kale (5-8 ozs works!)

Crispy Veggie Taquitos

This recipe for Crispy Veggie Taquitos was adapted from Ela Vegan

Ingredients:

 

  • 2 medium-large potatoes, peeled and chopped

    Photo by Ela Vegan

    Photo by Ela Vegan

  • 1/2 Tbsp oil
  • 1 medium carrot, grated or finely diced
  • 1/2 medium onion chopped
  • 3 garlic cloves, minced
  • 1 cup peas, frozen
  • 1 tsp curry powder
  • 1 tsp onion powder
  • 1/2 tsp ground cumin
  • 1/4 tsp ground nutmeg
  • 1 tsp sea salt, more or less to taste
  • 1/4 tsp smoked paprika
  • Red pepper flakes, to taste
  • Black pepper, to taste
  • 1/4 cup vegetable broth
  • 5 oz  cheese of choice
  • taco seasoning, to sprinkle on top of taquitos (optional)
  • 8–10 tortillas

Directions:

  1. Peel and chop the potatoes and cook in a pot with boiling water and salt until fork tender which takes about 12-15 minutes. Drain the water and mash the potatoes with a potato masher. You can add a splash of plant-based milk for a creamier result. Set aside.
  2. Heat oil in a pan/skillet over medium-high heat and add the chopped onion. Sauté for 3 minutes, stirring frequently, then add the grated carrot, minced garlic, all spices and sauté for a further minute.
  3. Pour in the vegetable broth, add peas (frozen), put the lid on and cook for a few minutes until the carrot is softened. If you use frozen peas, make sure to let them thaw completely. If using canned peas, drain and rinse (no need to cook, add them in the next step). Turn off the heat.
  4. Add the mashed potatoes and cheese. Use a fork or a potato masher to combine everything.
  5. Taste the veggie mixture and adjust seasonings. Add more salt/black pepper/spices to taste. If you want it spicier, add more red pepper flakes to taste.
  6. Preheat oven to 410 F (210 C) and line a large baking sheet with parchment paper.
  7. Place about 2-3 Tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush with a little vegetable oil (to make them even more crispy) and sprinkle with some taco seasoning.
  8. Bake in the oven for about 17-20 minutes or until they are golden brown and crispy. Broil for a few extra minutes (optional).
  9. Serve with salsa, sour cream, queso or guacamole.
  10. Enjoy!

Rainbow Veggie Slaw Wrap

By Darshana Thacker (Forks over Knives)

Makes 8 wraps Preparation Time: 20 minutes Ready In: 20 minutesvegetables-742095_1920

These satisfying wraps make a great portable meal. Wrap them tightly in waxed paper and stash in the refrigerator for a meal on the go. Mashed chickpeas serve as a luscious base for the veggies, and white miso paste adds a burst of flavor. Feel free to get creative and swap in your favorite in-season fresh vegetables.

Ingredients for Rainbow Veggie Slaw Wraps

  • 1 15-oz. can garbanzo beans (chickpeas), rinsed and drained 
  • 3 cups shredded zucchini or yellow summer squash
  •  ½ cup shredded carrot ½ cup shredded radishes
  •  ½ cup snap pea pods, thinly sliced diagonally 
  • ½ cup chopped red onion or shallots
  •  ¼ cup finely snipped fresh dill
  • l 2 tablespoons white miso paste 
  • 1½ teaspoons yellow mustard
  •  1 clove garlic, minced
  •  Sea salt and freshly ground black pepper, to taste
  •  8 7- to 8-inch whole wheat flour tortillas
  •  16 lettuce leaves, stemmed and cut into large pieces

Directions for Rainbow Veggie Slaw Wraps

  • For slaw, in a large bowl mash chickpeas. Stir in the next nine ingredients (through garlic). Season with salt and pepper.
  •  In a dry skillet heat tortillas, one at a time, on both sides until warm. Remove and cover with a towel to keep warm. 
  •  To assemble, arrange lettuce and spoon slaw onto each tortilla just below the center. Fold bottom edge of tortilla over filling. Fold in opposite sides; roll up tortilla.

TAVERN MUSHROOMS

A healthy version of deep fried mushrooms! Yum! mushrooms-1309246_1920

  • 1 8-ounce package of white mushrooms, washed and dried
  • 2 cups Pasta Sauce (or your favorite plant-strong pasta sauce)
  • 1/3 cup corn meal
  • 1/3 cup flax meal (you may find this in the store with the label “ground flax”)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon garlic powder

Directions:

  1. Preheat oven to 425 degrees Fahrenheit.
  2. Mix dry ingredients in a bowl. Reserve 1 cup of the pasta sauce for dipping. Using the remaining cup, dip the mushrooms into sauce to coat. Then, roll the sauce-covered mushrooms into the dry mixture until completely covered.
  3. Place on a parchment paper- or foil-covered baking sheet. Bake 18 to 20 minutes or until golden brown. Serve with remaining pasta sauce for dipping (or your favorite dressing or sauce).

Servings: About 15-20 mushrooms

“Indian” Baked Taquitos

makes 8-10 servings   tortilla-3590164_1920

AuthorMichaela Vais

  • 2 medium-large potatoes peeled and chopped       
  • 1/2 tbsp oil
  • 1 medium carrot grated or finely diced                   
  • 1/2 medium-large onion chopped
  • 3 garlic cloves minced
  • 1 cup peas frozen 
  • 1 tsp curry powder                                                  
  • 1 tsp onion powder
  • 1/2 tsp ground cumin                                               
  • 1/4 tsp ground nutmeg
  • 3/4-1 tsp sea salt or less/more to taste                    
  • 1/4 tsp smoked paprika
  • Red pepper flakes to taste                                       
  • Black pepper to taste
  • 1/4 cup vegetable broth                                           
  • 5 oz cheese of choice
  • Taco seasoning to sprinkle on top of taquitos (optional)
  • 8-10 tortillas 

Directions:

Peel and chop the potatoes and cook in a pot with boiling water and salt until fork tender which takes about 12-15 minutes. Drain the water and mash the potatoes with a potato masher. You can add a splash of milk for a creamier result. Set aside.

Heat oil in a pan/skillet over medium-high heat and add the chopped onion. Sauté for 3 minutes, stirring frequently, then add the grated carrot, minced garlic, all spices and sauté for a further minute.

Pour in the vegetable broth, add peas (thawed), put the lid on and cook for a few minutes until the carrot is softened. Turn off heat and add the mashed potatoes and cheese. Use a fork or a potato masher to combine everything.

Taste the veggie mixture and adjust seasonings. Add more salt/black pepper/spices to taste. If you want it spicier, add more red pepper flakes to taste.

Preheat oven to 410 degrees Fahrenheit and line a large baking sheet with parchment paper.

Place about 2-3 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other.

Brush with a little vegetable oil (to make them even more crispy) and sprinkle some taco seasoning on top.   Bake in the oven for about 17-20 minutes or until they are golden brown and crispy. Broil for a few minutes (optional).   Serve with salsa, sour cream, vegan queso or guacamole. 

 

Mushroom Bourguignon

Author: Linda Meyermushrooms-756406_1920Mushroom Bourguignon serves

Preparation Time: Takes 1.5 hrs start to finish

Savory mushrooms and carrots in a rich wine sauce, the perfect cozy and romantic winter dish. This will please everyone at your table. 

  • 2 tbsp olive oil divided
  • 2 lb mushroom caps we prefer baby bellas, stems off and sliced thick
  • 6 large carrots peeled and sliced into 1 inch 2.5 cm circles
  • 1 large yellow onion peeled and diced
  • 1 large shallot peeled and sliced thin
  • 2 garlic cloves peeled and minced
  • 2 cups vegetable broth
  • 1 ½ cups red wine
  • 1 tbsp tomato paste
  • 2 tsp ground sea salt or to taste
  • 2 tbsp fresh thyme leaves plus extra for garnishing
  • 2 tsp dried Italian seasoning
  • Black pepper to taste
  • 1 tbsp + 1 tsp all-purpose flour use cornstarch to make it gluten free
  • 1/3 cup water
  • Served over 1 1 lb package of fettuccine or mashed potatoes (Dr C)

DIRECTION

  1. Heat a large skillet on medium heat and add 1 tbsp (15 ml) of olive oil. When the oil is hot, add the mushrooms and a pinch of salt, sauté for approximately ten minutes or until browned. Remove from the pan and set aside.
  2. Add the remaining olive oil and the carrots. Sauté until they begin to brown then add the onions. Cook the onions until they become translucent then add the shallots. Cook until they are browned and caramelized, approximately 5 to 7 minutes. Add the garlic and cook for one minute.
  3. Add the vegetable broth and wine to deglaze the pan. Stir and loosen the pieces of onion and shallot that may have stuck to the pan. Add the tomato paste and stir until it liquefies. Add the salt, thyme, Italian seasoning, and pepper, stir to combine and reduce the heat to a low simmer. Cover and cook for twenty minutes. Add more seasoning if you prefer a stronger flavor.
  4. In a small bowl, mix the flour (or corn starch if you want to make it gluten free) and water together until the flour breaks down and the mixture resembles a thick milky substance. There shouldn’t be any dry flour or lumps in the mixture. Add it to the wine sauce and stir well to combine. Add the mushrooms and stir to incorporate within the sauce. Cover and simmer on the lowest temperature for twenty minutes. The sauce will thicken into a stew. Be sure to lift the lid and check to make sure it’s not sticking to the pan or evaporating. That shouldn’t happen if the temperature is low enough, but if it does add a small amount of broth or water and stir.
  5. Spoon the mushroom Bourguignon on top of the fettucine/mashed potatoes. Garnish with a sprinkle of fresh thyme leaves.

Nourishing Foods

How often are you eating Nourishing Foods?

ONLY 27% of Americans cook on a daily basis even though 98% say they prefer meals prepared at home. Home cooking is the best because you have control over the ingredients. fresh-orange-juice-1614822_1920

Eating at restaurants means you are often eating GMO grains, rancid oils (such as canola, corn and other cheap vegetable oils) and weird chemicals such as artificial sweeteners and MSG.

At home we can have real sourdough bread, good oils and healthy fats.

We recommend you make it a habit to start batch cooking (pre prep that can be done on the weekend – think of chopping the veggies all at one time-making a sauce that can be used at least twice in different ways through the week – planning for leftovers by cooking a double batch that can be presented in a different way later in the week ( like chile as a lasagna ingredient/over baked potatoes/as the base of shepherd’s pie).

Make use of your slow cooker to cook while you are at work…and if you pre-prep on the weekend…you can grab a baggy of precut up seasoned goodness and just throw it in the slow cooker, press start and head off to work!!

OF COURSE, IT HELPS IF YOU TAKE A FEW MINUTES ONCE A WEEK TO DECIDE ON A MENU FOR THE WEEK THAT CAN INCORPORATE SOME OF THE ABOVE IDEAS AND MAKE YOUR LIFE EASIER.

Check out our most recent recipe: Chickpea Artichoke “Bliss in a Dish”