Since we began eating a plant-based diet, my kids have been craving mashed potatoes for the holidays. I've shied away from the traditional favorite because I was certain nothing could replace the taste of sweet creamery butter and whole milk. Well, at the urging of my kids, my quest for a vegan-friendly recipe took me to the internet this past week. And.....I found the perfect mashed potato recipe, that I simply modified to fit the tastes of my family. The key: veganaise and oat milk. The outcome: everyone said they would have never known they were vegan.
Ingredients:
10 medium russet potatoes
1/4 cup veganaise
1/2 cup oat milk
1/4 tsp garlic salt
dash cayenne pepper
1/2 tsp smoked sea salt
ground black pepper and sea salt to taste
Directions
Peel and cut potatoes into chunks. Boil in a saucepan on the stove until tender.
Drain potatoes and put in a large mixing bowl. Add veganaise and begin to mix with an electric mixer. (We have a hand mixer that I set on a low setting (2-3). Add garlic salt, cayenne pepper and smoked salt and a little pepper. Slowly add oat milk as you continue to "mash" the potatoes. Add enough just to get the consistency you like. Add more salt and pepper to taste.
If your family likes more spice or likes garlic mashed potatoes -- either add more cayenne pepper for a little heat, or add more garlic salt (or garlic powder) for a nice garlic mash potato dish.
Serve with your favorite gravy.
Monday, December 26, 2011
Brussel Sprouts with Cranberries
This Christmas, we enjoyed a wonderful vegan dinner. This brussel sprout recipe was inspired by a recipe by Alton Brown. It is beautiful, bright green, and has a touch of sweet from the dried cranberries. It was a hit!
Ingredients:
20 or so brussel sprouts - clean, ends cut off
1/3 cup coarsely chopped pecans
1/2 cup dried cranberries (I used dried cranberries and cherries because I had both)
1/3 cup white cooking wine
1/2 Tbl olive oil
Directions
Using a food processor with the thin slicing blade, slice the brussel sprouts. If you don't have a food processor, use a mandolin or chop by hand as thin as possible. (If chopping by hand, you might cut the brussel sprouts in half before finely chopping them).
In a large saute pan, add chopped pecans over medium heat. Let them roast for about 2 minutes, until they begin to darken and let off that wonderful roasted aroma.
Add olive oil and heat for about 1 minute. Add brussel sprouts and douse with cooking wine. Cook over medium high heat until the brussel sprouts turn that beautiful bright green color. Add cranberries and toss lightly.
Remove from heat and serve immediately. Yum!
Ingredients:
20 or so brussel sprouts - clean, ends cut off
1/3 cup coarsely chopped pecans
1/2 cup dried cranberries (I used dried cranberries and cherries because I had both)
1/3 cup white cooking wine
1/2 Tbl olive oil
Directions
Using a food processor with the thin slicing blade, slice the brussel sprouts. If you don't have a food processor, use a mandolin or chop by hand as thin as possible. (If chopping by hand, you might cut the brussel sprouts in half before finely chopping them).
In a large saute pan, add chopped pecans over medium heat. Let them roast for about 2 minutes, until they begin to darken and let off that wonderful roasted aroma.
Add olive oil and heat for about 1 minute. Add brussel sprouts and douse with cooking wine. Cook over medium high heat until the brussel sprouts turn that beautiful bright green color. Add cranberries and toss lightly.
Remove from heat and serve immediately. Yum!
Saturday, December 17, 2011
Winter Lentil Soup
We are big soup eaters in the winter months. There is nothing like sitting down to a bowl of hearty homemade soup on a cold night. This is a simple lentil soup with veggies and tomatoes. Wonderful served with toasted whole grain bread for soaking up the extra broth!
If you want to dress up this soup a bit, make a little cilantro pesto (fresh cilantro, olive oil and garlic) right before serving and drizzle a little on top of each bowl. Yummy!
If you want to dress up this soup a bit, make a little cilantro pesto (fresh cilantro, olive oil and garlic) right before serving and drizzle a little on top of each bowl. Yummy!
Ingredients
1 onion, chopped
1Tbl olive oil (or vegetable broth to make this heart healthy)
4 carrots, sliced
3 stalks celery, chopped
3 cloves garlic, minced
1/3 cup fresh oregano, chopped
1 bay leaf
1/3 cup fresh basil, chopped
1-28 ounce can crushed tomatoes
2 cups dry lentils – I use red or crimson
6 cups water or vegetable stock
3 cups spinach or red chard, rinsed and thinly sliced
2 tablespoons lemon juice or lime juice
salt to taste (I use Himalayan smoked salt)
ground black pepper to taste
Directions
In a large soup pot, heat oil (or vegetable stock) over medium heat. Add onions, carrots, and celery. Stir while cooking until the onion is transparent and tender. Add garlic, bay leaf, oregano, and basil; cook for 1-2 minutes, until oregano and basil are wilted.
Add lentils, tomatoes, and water. Bring to a boil. Reduce heat, and simmer for at least 1 hour. Before serving, stir in spinach or red chard, cooking until it wilts. Stir in lemon or lime juice, and season to taste with salt and pepper. Add more juice to taste if desired.
Tuesday, December 13, 2011
Cauliflower with Tahini Sauce
We enjoy Lebanese food -- alot! However, some of the best food is fried or cooked with a fair amount of oil. So, we have tried to recreate these yummy dishes with a heart-healthy twist!
Ingredients:
1 head cauliflower, cut into medium flowerettes
Tahini Sauce - make your own or buy it at the store. We use Karam's Tahini Sauce
Juice of 1 lemon
Spray on olive oil
Directions:
Preheat oven to 375
Put cauliflower in a microwave and over proof dish (a glass baking dish works well)
Steam cauliflower for 1 minute in the microwave on high.
Spray lightly with olive oil -- very lightly
drizzle 1/2 the lemon juice over the cauliflower
Bake cauliflower in preheated over for 10-15 minutes, until it starts to brown
Change oven temperature to broil, and broil cauliflower --watching carefully -- until golden brown.
Remove from oven and drizzle remaining lemon juice over the cauliflower and lightly salt and pepper. Serve family style with tahini sauce on the side. If you have paprika, sprinkle a little on the tahini sauce and garnish plate with parsley.
Ingredients:
1 head cauliflower, cut into medium flowerettes
Tahini Sauce - make your own or buy it at the store. We use Karam's Tahini Sauce
Juice of 1 lemon
Spray on olive oil
Directions:
Preheat oven to 375
Put cauliflower in a microwave and over proof dish (a glass baking dish works well)
Steam cauliflower for 1 minute in the microwave on high.
Spray lightly with olive oil -- very lightly
drizzle 1/2 the lemon juice over the cauliflower
Bake cauliflower in preheated over for 10-15 minutes, until it starts to brown
Change oven temperature to broil, and broil cauliflower --watching carefully -- until golden brown.
Remove from oven and drizzle remaining lemon juice over the cauliflower and lightly salt and pepper. Serve family style with tahini sauce on the side. If you have paprika, sprinkle a little on the tahini sauce and garnish plate with parsley.
Lentils with Spinach, Sweet Potatoes, Lime and Mint
This wonderful winter meal is great by itself or served with rice or flatbread (such as naan). Quick and flavorful meals that are heart healthy always make me happy!
Ingredients:
3 cloves of garlic, chopped
3 1/2 cups vegetable broth
1 cup crimson or red lentils
1 large sweet potato or ruby yam - sliced and cut into bite sized pieces
12 ounces of fresh spinach - baby spinach works best
Zest of one lime
Juice of one lime
1/4 teaspoon cayenne pepper
1/4 cup fresh chopped mint
Pepper to taste
In a Dutch oven or large saucepan, cook over medium heat the chopped garlic along with a few tablespoons of vegetable brother. After about a minutes, add the rest of the vegetable broth, lentils and sweet potato. Bring to a boil and then reduce heat, cover and simmer until the lentils are tender -- about 10-15 minutes. Add the lime zest, lime juice and cayenne. Stir. Add the spinach, gently mixing it in. Cover and simmer until the spinach wilts -- just a minute or two. Just before serving, stir in the chopped mint and add pepper to taste.
We serve this in soup bowls along with naan or rice. A romaine lettuce salad goes nicely with this filling dish.
Ingredients:
3 cloves of garlic, chopped
3 1/2 cups vegetable broth
1 cup crimson or red lentils
1 large sweet potato or ruby yam - sliced and cut into bite sized pieces
12 ounces of fresh spinach - baby spinach works best
Zest of one lime
Juice of one lime
1/4 teaspoon cayenne pepper
1/4 cup fresh chopped mint
Pepper to taste
In a Dutch oven or large saucepan, cook over medium heat the chopped garlic along with a few tablespoons of vegetable brother. After about a minutes, add the rest of the vegetable broth, lentils and sweet potato. Bring to a boil and then reduce heat, cover and simmer until the lentils are tender -- about 10-15 minutes. Add the lime zest, lime juice and cayenne. Stir. Add the spinach, gently mixing it in. Cover and simmer until the spinach wilts -- just a minute or two. Just before serving, stir in the chopped mint and add pepper to taste.
We serve this in soup bowls along with naan or rice. A romaine lettuce salad goes nicely with this filling dish.
Friday, July 22, 2011
Eating Vegan Has Real Positive Results
In October 2010, I sat in my doctor's office as she told me I needed to go on statin drugs because my cholesterol was quite high. Total cholesterol 235; "bad" cholesterol 179. She said the numbers needed to be below 200 and below 100, respectively. Statin drugs were the way to go.
I disagreed. I told her I wanted to research and see if lifestyle would work. She listened. She was skeptical.
But, she agreed to let me try. "Eight weeks is what I'll give you."
So, we researched and found Dr. Caldwell Esselstyn's book, Prevent and Reverse Heart Disease. His research on patients with severe heart disease showed that "within months on Dr. Esselstyn’s program, their cholesterol levels, angina symptoms, and blood flow improved dramatically." The patients who followed his diet recommendations survived beyond 20 years and were free of symptoms.
"After 5 years on Dr. Esselstyn’s plant-based diet, the average total cholesterol levels of his research group dropped from 246 milligrams per deciliter to 137 mg/dL (Above 240 mg/dL is considered “high risk,” below 150 mg/dL is the total cholesterol level seen in cultures where heart disease is essentially nonexistent.)"
So, we became vegan in late October 2010. We've only been vegan for 9 months, and while we started with Dr. Esselstyn's strict diet, we, candidly, have not strictly followed a "no oil" and "no processed" food regimen. We've been very careful, but once in awhile I'll eat a vegan cookie--with sugar, white flour, and vegan margarine. Or, I'll have some Coconut Bliss "ice cream."
Yesterday, I got my second cholesterol test results: Total cholesterol dropped from 235 to 151. "Bad" cholesterol dropped from 179 to 94. Not only do the numbers meet my doctor's standards--she told me that whatever I'm doing, to keep it up!--but my total cholesterol is only 1 point above the level seen in cultures where heart disease is "essentially nonexistent."
Before Total Cholesterol: 235
Total Chol. after 6 wks.: 167
Total Chol. after 9 mos.: 151
Before BAD Cholesterol: 179
BAD Chol. after 6 wks.: 109
BAD Chol. after 9 mos.: 94
The numbers are great, but the best part is that I feel better than ever. We've lost weight without even trying -- Larry lost about 35 pounds and I lost about 20 pounds--I sleep better, my arthritis doesn't hurt, my husband's dandruff has disappeared, and lumps I had in my neck and breasts have shrunk considerably.
I'm so grateful for Dr. Esselstyn's work! And, the food we eat now looks as beautiful as it tastes: fresh, beautiful fruits, veggies, and whole grains.
Thursday, July 7, 2011
Yummy Almond and Broccoli Pasta
Ingredients
3/4 cup Almonds (about 4 ounces, unsalted or, if salted, then add less salt to the sauce)
3/4 cup water
1 teaspoon (or more) crushed garlic
12-16 oz of pasta of choice (we use gluten free Supergrain Pasta by Ancient Quinoa Harvest)
1 T olive oil
1-2 heads fresh broccoli, cut so it is just small pieces of the flowers
juice of 1/2 lemon
1/2 cup loosely packed fresh basil leaves, chopped
a little nutmeg
salt and pepper
Optional: sliced mushrooms, sliced almonds to top it off
Cooking Directions:
Pasta: Begin cooking the pasta. When you strain the pasta SAVE the PASTA WATER--i.e., the water you cooked it in, as you will use some of it in the sauce. I say to use 12-16 oz of pasta. We use 12 oz because we prefer more sauce and less pasta, but you could easily stretch this to feed more folks with 16 oz of pasta.
Sauce: When the pasta is almost done cooking, puree almonds, garlic and water in a blender. Heat oil in a large skillet. Add the almond puree and 1 cup of the pasta water. Add salt and pepper to taste. Add the pasta and the broccoli and cook for about 3 minutes, adding more pasta water to make it the consistency you like ( up to 21/2 cups total pasta water). Add the lemon juice and basil and stir for another minute or two. Add the nutmeg and SERVE! Garnish with sliced almonds (optional).
Yum!
SERVES: 4-6
I served this with a little side of cabbage slaw: shredded cabbage, fresh baby greens, chopped chives and my favorite dressing, Annie's Organic Sesame Ginger.
3/4 cup Almonds (about 4 ounces, unsalted or, if salted, then add less salt to the sauce)
3/4 cup water
1 teaspoon (or more) crushed garlic
12-16 oz of pasta of choice (we use gluten free Supergrain Pasta by Ancient Quinoa Harvest)
1 T olive oil
1-2 heads fresh broccoli, cut so it is just small pieces of the flowers
juice of 1/2 lemon
1/2 cup loosely packed fresh basil leaves, chopped
a little nutmeg
salt and pepper
Cooking Directions:
Pasta: Begin cooking the pasta. When you strain the pasta SAVE the PASTA WATER--i.e., the water you cooked it in, as you will use some of it in the sauce. I say to use 12-16 oz of pasta. We use 12 oz because we prefer more sauce and less pasta, but you could easily stretch this to feed more folks with 16 oz of pasta.
Sauce: When the pasta is almost done cooking, puree almonds, garlic and water in a blender. Heat oil in a large skillet. Add the almond puree and 1 cup of the pasta water. Add salt and pepper to taste. Add the pasta and the broccoli and cook for about 3 minutes, adding more pasta water to make it the consistency you like ( up to 21/2 cups total pasta water). Add the lemon juice and basil and stir for another minute or two. Add the nutmeg and SERVE! Garnish with sliced almonds (optional).
Yum!
SERVES: 4-6
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