Friday, July 11, 2014

Butter Bean Recipe

Here is a quick recipe for making a can of butter beans into something special.

1 can butter beans
1 teaspoon vegan butter (optional)
3 tablespoons fresh minced parsley
1/2 teaspoon "not chicken bouillon"
1/4 teaspoon lemon zest (just a couple of swipes across the skin with a zester/grater)
1 tablespoon lemon juice, or juice from 1/2 lemon

Lemon Parsley Butter Beans

Monday, May 26, 2014

Sour Cream Chicken Enchiladas, only not. Plant based no added fat, vegan

Today I made them with lots of celery, shredded cabbage, navy beans and baby spinach leaves and chia seeds.
I love sour cream enchiladas and so I set out to make a recipe that is very low fat and vegan for heart-health.  This is my favorite enchilada recipe and the one most closely resembling sour cream chicken enchiladas.

Stir together and set aside (this represents what would have been the "meat":
1 cup soy curls (break into small pieces) soaked in 1 tsp. "not-chicken" bouillon and 1 cup hot water

Combine white layer and set aside:
2 cups chopped celery
(Note:  this is an easy recipe to sneak extra veggies into such as broccoli or spinach so add some to the white layer or between layers if your kids won't eat them otherwise)
2 teaspoons cumin
dash pepper flakes
1 package soft silken tofu
1 can (4 oz) mild green chilies (double this if you really like green chilies)
1/2 cup Tofutti Non-Dairy Sour Cream
1 teaspoon white vinegar

Combine red layer and set aside:
1 can pinto beans, drained and rinsed (15 oz)
1 can black beans, drained and rinsed (15 oz)
1 can diced tomatoes (14.5 oz)
The textured vegetable protein, now softened.

2 large cans enchilada sauce or make your own from scratch
Corn tortillas (or fat free whole wheat if you prefer)
1/4 cup soy or rice cheddar cheese shreds (optional)

Pour 1/4" layer of enchilada sauce in bottom of a deep 9x13"pan.
Layer tortillas dipped in enchilada sauce in the bottom of the pan.
Spread 1/2 red mixture
Another layer of tortillas dipped in enchilada sauce
Spread all the white mixture.
Another layer of tortillas dipped in enchilada sauce
Spread remaining ted mixture.
Pour any leftover enchilada sauce over the top (You probably won't have any left.  No worries)
Spread soy cheese shreds over top.
Bake 350 f. for about 45 minutes or until bubbly hot.

Sour Cream Enchiladas made without dairy, meat or oil.

If you aren't allergic to onions, feel free to add them in with the celery.

Thursday, May 22, 2014

Lemon Hummus

Lemon Hummus

Plant Based Recipe, no oil, no tahini:

2 cans chickpeas, drained and rinsed
1 tablespoon fresh garlic
Juice and zest from one large lemon
1/4 cup water
1/4 cup walnuts
1/4 cup nutritional yeast
1/4 teaspoon each sage, dry mustard powder, dry parsley

Process until smooth.  Refrigerate.
note: I accidentally left out the garlic last time I made this and it was still very good and even more lemony

Friday, May 16, 2014

Pesto change-oh, pesto made with kale and no oil

This is a bright, lemony sauce to use on whole grain pasta for those dinners where you want pasta, but not tomato sauce.  A pesto sauce made from a 'whole-lotta' kale and lemon but without the olive oil traditionally found in pesto sauce so it won't hurt your heart.  

Kale Pesto Sauce

5 large curly kale leaves, rinsed and torn to make about 3 cups or enough to fill your food processor bowl
12 fresh basil leaves, or a handful, or about 1/3 of those fresh bunches they now sell in the produce section--sans roots
4 tablespoons walnuts
2 tablespoons pine nuts
zest and juice from one lemon (in that order to make it easy on yourself)
2 large cloves garlic
1/3 cup water

Combine all ingredients in food processor and zip around for about 30 seconds.  Toss with hot pasta. This makes enough for one pound of pasta prepared according to package directions.

Whole grain penne pasta with kale pesto sauce, fresh diced tomato and vegan parmesan

Thursday, April 24, 2014

Plant based Chocolate Soufflé, low fat, eggless

Plant based Chocolate Souffle prior to baking in 10 oz. ramekin
Three plant based chocolate soufflés baking in 1" water bath

Plant based chocolate soufflé in 10 ounce ramekin fresh from the oven

Plant based chocolate soufflé baked without water bath (not as high and light)
Wouldn't it be nice to have an arsenal of traditional SAD (standard American diet) recipes that have been converted into a plant-based version?  No oil, butter or shortening and no animal products so no cholesterol!  This is just one of many recipes you can find for free on this blog.   Happy times.

I used this recipe to make 4 soufflés but next time I will make 8 smaller ones (I found this dessert to be very good but too rich in this large size).


7 ounces vegan semi-sweet chocolate chips, melted
1 block Silken Soft Tofu
5 tablespoons agave nectar
3 tablespoons liquor of your choice
1/2 teaspoon vanilla extract
1/4 cup almond milk
1/4 cup Bird's Custard Powder (some say this may not be vegan)
1/4 cup cake flour or oat flour
1/4 cup cocoa powder
3/4 teaspoon baking powder

Bake at 350 for 40 minutes if making 4 large servings, 25 minutes if making 8 small servings.

This recipe is derived from:

Note:  6 oz. deep ramekins can be found at

Bird's Custard Powder, bought from Amazon in the USA lists the following ingredients:
Cornflour, Salt, Colour, Annatto; flavouring.
Produced in the UK.

Tuesday, March 25, 2014

Sour Dough Bread for the Plant Based Diet, no added fats or oils

I recently listened to the audiobook, "How to Bake a Perfect Life" by Barbara O' Neal and wrote down one of the recipes she shares for starter.  The book just makes you want to bake bread like crazy.
I have been watching over this new starter for a week now and today is the day for making some bread.
Sour Dough Bread made with flaxseed meal and whole wheat

This recipe doesn't turn out like a dense brick!!!

Ramona's Starter (altered slightly to what I had in the pantry which wasn't the rye flour called for).
2 cups potato water
1/2 cup buckwheat flour
1/2 cup whole wheat flour
1 cup "Better For Bread" white flour
2 teaspoons yeast
Large jar and cheese cloth with a rubber band to keep it in place.

Place starter ingredients into large jar and stir to combine, let sit at room temperature for about 4 days or until it smells nice and sour.  Add 1/4 cup each whole wheat flour and tap water every other day and stir.  (After the 4th day I kept this in the refrigerator except for when I added the new flour and water, after which I left it on the counter for a few hours.)

Today I had enough to try and make a loaf of sour dough bread.  I have used the "No-Knead" bread recipe with great success in the past, but I have never been able to turn it into a whole grain bread that isn't the consistency of a brick.  I thought using a real sour dough starter might help—and it did.

My recipe for Sour Dough Bread:

2 cups bread flour ("Better For Bread")
1/2 cup whole wheat flour
1/4 cup vital wheat gluten
1 teaspoon sweetener, such as raw sugar
1 teaspoon salt
2 tablespoon flaxseed meal
     Toss the dry ingredients together and then add the wet:
1 cup sour dough starter
1/3 cup beer
1 1/2 cups warm water with 2 teaspoons yeast stirred into it

Stir it all together until it forms a nice, sticky ball.  Cover with plastic wrap and let rise for 1 1/2 hours or until doubled.  I have found that leaving the dough very wet results in a much better texture and softness to the final loaf.
Place an oiled sheet of parchment into a medium sized skillet and punch dough down, shape into loaf and place it in the paper lined skillet on top of your stove.  Let rest until doubled in size, then make a slit in the top of the loaf and dust with flour.
While the bread is rising, place a large iron dutch oven (or iron camping pot with lid) into the oven and heat to a temperature of 500 degrees f.  Let the oven and pot get up to this temperature for 30 minutes.
When the loaf looks like it is doubled, open the hot oven, remove the lid and use the paper to transfer the dough to inside the dutch oven.  Put the lid back on, shut the oven door.  Set the timer for 30 minutes and turn the oven temperature down to 400 degrees f.
When the timer goes off, remove the lid and continue to bake for another 20 minutes.

Cool loaf on wire rack before cutting.  Good luck with that.

Sunday, March 2, 2014

Potato Pancakes without eggs or onions

Potato Pancakes for the plant based diet

2 large russet potatoes, baked until tender
1/4 cup flaxseed meal
1/4 cup whole wheat flour
1 tablespoon Chia Seeds
1 tablespoon egg replacer powder
1/2 teaspoon baking powder
1 clove garlic
1/2 teaspoon salt
fresh ground black pepper
1 1/2 cups almond milk
2 cups fresh shredded cabbage

Let baked potatoes cool to room temperature, peel and place in food processor with remaining ingredients except cabbage.  Pulse to combine and then pour mixture over cabbage and stir together.
Drop into skillet and brown at a medium heat setting.  Don't fry, but use a non-stick skillet with a little spray oil.  5 minutes per side or until brown and can be flipped without breaking apart.

Wednesday, January 29, 2014

Chocolate Chia Seed Pudding and Pie Filling

Chia seeds behave much like tapioca in this chocolate pudding recipe

Pudding is thick enough to use in a pie crust

1/4 cup raw sugar, or your favorite sweetener (adjust to taste)
1/4 cup cocoa powder
1/4 cup cornstarch
1/4 cup chia seed
3 cups rice milk
dash of salt

Blend dry ingredients together with wire whip in a saucepan, add milk and stir constantly over medium high heat until thick and bubbly, 5-10 minutes.