LET FOOD BE THY MEDICINE, AND MEDICINE BE THY FOOD!
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Jack Fruit BBQ Sandwich (WFPB, Low Fat)
This is so easy!!! Almost equivalent to pulled pork BBQ.
Ingredients for BBQ:
- BBQ sauce from a jar. (We like Williamson Brothers)
- Trader Joe’s Green Jackfruit (we tried another brand that includes lime and it seems to strong and over powers the BBQ).
Preparation:
- Drain Jackfruit and squeeze out as much liquid as possible.
- Chop the jackfruit into small pieces.
- Put Jackfruit into sauce pan, add BBQ sauce as desired, then heat on medium heat and serve.
Ingredients for Slaw:
- Organic Cole Slaw (12 oz. Whole Foods brand in produce section use ½ package)
- Sweet Pickle Juice (3-4 Tablespoons or to Taste)
- Teaspoon of Onion Powder
- Teaspoon of Garlic Powder
- ¼ cup of non-dairy yogurt (we like to make our own with Soy Milk)
- Fresh Ground Pepper to taste
Cole Slaw Preparation:
- Mix ingredients together.
A Very Simple and Quick Meal!
- This meal was made with enough Lentils and Brussel Sprouts for quick and easy leftovers. This it totally compliant
- 2 cups of Trader Joes Lentils boiled in 6 cups of water for 20 minutes
- 1 tablespoon of onion powder added to lentils while cooking
- 1 tablespoon of garlic powder added to lentils while cooking
- Your favorite BBQ Sauce (no oil) added to lentils to taste at end of cooking process
- Baked White Russet Potato (We bake in Microwave to make peel easy to remove)
- Steamed Brussel Sprouts (We steamed a whole bag of organic sprouts from Costco)
- Balsamic vinegar (Trader Joes Organic) added to sprouts to taste when served. Because I use hot BBQ Sauce and my wife doesn’t like the “hot” as hot as me, I add more sauce at the table.
Gluten Free Fluffy Vegan Pancakes
Gluten Free Fluffy Vegan Pancakes
Ingredients (modified from Tasty.co)
for 4 pancakes (2 servings)
- 1/2 cup gluten free flour (King Arthur)
- ½ cup of Oats Ground into flour (use coffee grinder)
- 1 tablespoon of flax ground (can grind with oats)
- 1 tablespoon baking powder
- ¼ Teaspoon of baking soda
- ½ teaspoon salt
- 1 cup non-dairy milk (we like Planet Oat – Unsweetened Original)
- 1 tablespoon apple cider vinegar
- 1 teaspoon vanilla
Preparation
In a medium bowl, add the flour, flax seed, baking powder, baking soda, and salt, and stir to combine.
In a medium bowl or liquid measuring cup, add almond or oat milk, apple cider vinegar, and vanilla, and stir to combine.
Pour the liquid mixture into the dry mixture and whisk until smooth.
Let batter rest for 5 minutes.
Pour about ½ cup (65 grams) of batter onto a nonstick pan or griddle over medium heat.
When the top begins to bubble, flip the pancake and cook until golden.
Thick and Rich Chocolate Shake
Totally Plant Based, no oils, no dairy, but just good plant based ingredients with no guilt! We fix this almost every day!
For this recipe; I use a Vitamix, but you can use another high-speed blender.
Ingredients and process:
1 Cup of Oat, Almond, or Soy Milk. (We love it with Oat Milk)
Tablespoon of Vanila Extract (We find Kirkland Brand from Costo to be reasonably priced)
Two heaping tablespoons or Cocoa (we find the Trader Joes brand is reasonably priced)
1 Cup of Crushed or Ice Cubes (basically I don’t measure this, I just fill the blender until the ice is totally suspended in the oat milk from bottom to top.
At this point, I like to turn the Vitamix on about level 5 starting at one and gradually moving it up to 5 until the mixture is slushy. Then turn it off. You could skip this step and just go ahead and add the bananas at the first blend and increase the speed gradually to 10. Total blend time is about 25 to 30 seconds.
Pour and serve into two sixteen-ounce glasses.
Whole Foods, Plant Based, Tofu Scramble (No Oil)
(Makes 4 servings)
1 medium or large onion, diced
- 2 colored bell peppers
- 1 block of drained firm or extra firm tofu
- 1 heaping teaspoon of garlic powder
- 1 heaping teaspoon of onion powder
- 3 tablespoons of tamari
- ½ teaspoon of turmeric
- 3 heaping tablespoons of nutritional yeast
- 1, 5 oz. package of fresh raw baby spinach
Take clean cloth, wrap the tofu and squeeze out any liquid. Put it aside as you prepare the vegetables as described below.
Put onions, peppers and tamari into a large frying pan, but don’t use oil or fry, but just slowly heat and use the liquid to sauté the vegetables.
Add the turmeric, onion powder and garlic powder to the vegetables. Stir the mixture around and continue to heat.
When the vegetables are tender, crumble the tofu into the mixture and add the nutritional yeast.
Stir until well mixed. Add the fresh spinach and sauté until wilted and tender.
Possible side dishes are polenta, and fresh sliced tomatoes.
Wow, This is Really Good, Southern Style, Plant Based, Gluten Free Corn Bread!
Plant Based, Gluten Free Corn Bread (From “My Quiet Kitchen”)
- 1-1/3 cup of medium grind oat meal
- 2/3 Cup of King Authur’s Gluten Free Blend Flour
- 2 Tablespoons of Nutritional Yeast
- 2 Teaspoons of baking powder
- 1/2 teaspoon of baking soda
- 1-1/4 teaspoon of fine sea salt
- 1-1/4 cup of non-dairy milk (we use Planet Oat, oat milk)
- 1 tablespoon of apple cider vinegar
- 3 tablespoons of maple syrup
- 1/3 cup of unsweetened apple sauce
- Preheat oven to 400 degrees F (204C) and line an 8×8 inch baking pan with parchment paper or use silicone pan.
- In a mixing bowl, whisk together the cornmeal, flour, nutritional yeast, baking powder, baking soda, and salt in a small bowl. Whisk together the milk, vinegar, maple syrup and apple sauce.
- Pour wet ingredients into dry and stir to combine. Pour into prepared pan, and bake for 27 to 29 minutes, or until a toothpick inserted in the center comes out clean.
- Allow cornbread to cool in the pan for about 10 minutes before slicing into squares.
1/16th of the cornbread only contains 1 gram of fat!
Healthy Vegan Eating Channel – Look at this desert!
Recipe: Chocolate Frosted Vanilla Cake CAKE:
- 300g soft pitted medjool dates ( approx. 15 large dates)
- 1 cup water
- 1/2 cup plant milk
- 2 tsp vanilla extract
- 1 3/4 cups oat flour
- 1 1/2 tbsp baking powder
Chocolate Frosting:
- 10 pitted medjool dates
- 1/2- 1/3 cup hot water
- 1/4 cup cocoa powder
- 1 tbsp tahini Instructions
Making the cake:
Combine water, plant milk, vanilla extract, and dates in a blender. Blend until completely smooth. In a bowl combine oat flour and baking powder. Mix and break up any clumps in the oat flour. Pour date mixture into flour mixture and mix just until combined. Do not over mix. Pour into an 8″ parchment lined pan. Bake at 350 for 30-35 minutes. The cake is done when you gently press the center of the cake and it is firm to the touch. (note: do not use a smaller pan, it may result in a gummy cake texture) Allow cake to cool in the pan for 10-15 minutes before removing it and allowing it to fully cool. Preparing the frosting: Combine frosting ingredients in a high-speed blender. Blend until completely smooth., stopping and scraping the sides of the blender as necessary. Top your cooled cake with the frosting. Frosting will thicken as it sits or if it is refridgorated.
Toasted Kale and Sauerkraut Sandwiches, We tried this and they are fantastic!
We recommended buying Jane and Ann’s cookbook, “Be A Plant-Based Woman Warrior”. Here is the way we made the sandwich:
- Two Slices of Trader Joe’s Rye Bread
- Hummus Chick, Smoky Chipotle Hummus we purchased from Whole Foods
- Sliced Tomatoes
- Cooked Kale
- Sauerkraut with lowest sodium you can find, drain and squeeze out the liquid
- Dijon Mustard
Spread Hummus on one slice of bread (one side of sandwich). Spread mustard on the other slice. Add the kale, then tomatoes, then sauerkraut. Put into a sandwich grill for a few minutes.
It’s almost like eating a Rueben sandwich. We hope you will love it!
Reversing Heart Disease with Greens, Improve Your Nitric Oxide!
Oh, Man! Broccoli Mum has some real good Plant based recipes!
Careful, these are fun recipes and totally plant based, but because they have nut fats and oils they are not part of a heart disease reversing diet.
Go to the Well Your World Channel. 10 Minute Recipe is Better than Take Out!
Skip the overpriced, oily takeout and instead make this healthy Creamy Peanut Ramen at home in just 10 minutes! You will be shocked at how easy it is to make restaurant quality food at home. Whether you need fast recipes because of your busy schedule or you don’t like to cook long recipes, then you need to try this delectable ramen dish!
3-Bean Tamale Pie
Three-Bean Tamale Pie B (One Dish Meal)
(Modified from unknown source, old magazine article)
Ingredients:
- 2 Large green (or yellow, red or orange) peppers chopped (1 cup)
- 1 large onion, chopped (1/2 cup)
- 3 cloves garlic, minced
- 1-1/2 teaspoons of ground coriander
- ½ tsp onion powder
- 1 can 14.5 oz fire roasted tomatoes
- 1 10 oz can Rotel Diced Tomatoes & Green Chilies
- 1 15 to 16 ounce can pinto beans, rinsed, drained, and slightly mashed
- 1 15 to 16 ounce can Kidney Beans rinsed, drained and slightly mashed
- 1 15 ounce can black beans, rinsed, drained and slightly mashed
- 1-1/4 teaspoon chili powder
- ¾ ground cumin
Preparation:
- Preheat oven to 400 degrees F. Use a 3 quart rectangular baking dish (or 9 x 13″ pan or divide between two dishes. Set aside (did not find it necessary to grease pan when preparing 100% Plant Based, no oil)
- In a large skillet, cook sweet pepper, onion and garlic with a little water until tender. Stir in kidney beans, pinto beans, black beans, chili powder, cumin, tomatoes and Rotel Tomatoes. Heat mixture thoroughly, then spoon into the prepared dish.
- Prepare the Corn Muffin mix as described below:
Corn Bread Mix (from plantbasedgabriel.com)
Ingredients:
- 1 cup of corn flour
- 1 cup oat flour
- 1 cup of water or plant based milk
- 1/4 cup unsweetened applesauce
- 3 tablespoons maple syrup
- 2 teaspoons apple cider vinegar
- 1 heaping teaspoon baking soda
- 1 teaspoon salt
Preparation:
- In a medium sized mixing bowl add in the corn flour, baking soda, and salt. Stir together so that all of the dry ingredients are evenly combined.
- In another bowl mix together the remaining we ingredients
- Mix the wet and dry ingredients together so that there are no clumps of flour left hiding in the batter.
- Pour the batter onto the Three-Bean Tamale Chili mixture.
- Bake the beans mixture with corn muffin topping in the oven at about 400 degrees Fahrenheit. Check at 25 minutes and if a toothpick or knife can be poked into the center of the cornbread and come out clean, it is ready. If the toothpick still has some batter on it, place it back into the oven for another 5 of 10 minutes.