Instagram for Inspiration (Bowl June 8, 2021)

Always remember, meals can be very simple, but still full of flavor. Link to Instagram Post

Make a bowl/platter of grains, legumes, and vegetables. Try to always include raw veggies too. Then top with a tasty oil-free sauce/dressing.

Ingredients for the featured “bowl” recipe on this page:

Millet
Corn
Power greens
Green onions
Tomatoes
Almonds
Sunflower seeds
Pumpkins seeds
Cranberries
15 Bean soup (prepared) – or a can of your favorite beans
Avocado
Cucumbers
Add a sauce/dressing

General Tso’s Soy Curls and Veggies

Here is a great way to enjoy dehydrated soy curls. The texture was very similar to chicken.  I was so surprised and pleased at the outcome of this dish. I’ve made it two weeks in a row, so far. Take a look below at this easy, delicious, and satisfying recipe. (Video below.)

I’m looking forward to trying dehydrated soy curls in another dish in the near future and I will be sure to share it with you if it’s as successful as this one.

Ingredients

Dehydrated Soy Curls (See notes below.)

Rice or noodles (for serving)

Vegetables of your choice, I used:

    • 2 cloves of garlic
    • 2 green onions
    • 1/2 yellow bell pepper
    • 1/2 red bell pepper
    • 8 ounces of frozen broccoli
    • Extra spices (optional)

For the marinade:

    • 3/4 cup warm water /veggie broth
    • 3 to 4 tbsp sweetener (agave, honey, date paste, etc.)
    • 1/4 cup low-sodium soy sauce (I used a gluten-free tamari sauce.)
    • 2 tsp sambal oelek chile paste  or sriracha or pepper flakes to taste (optional)
    • 2 tsp mirin rice wine (or any cooking wine)
    • 2 to 3 tbsp rice vinegar
    • 1.5 tsp toasted sesame oil
    • 2 tsp grated fresh ginger
    • 3 cloves minced garlic

1 TBS thickening agent such as cornstarch (look for NON-GMO), tapioca, or flour of your choice.

Directions

    1. Mix the marinade ingredients, add the soy curls, and mix to coat.
    2. Soak for 19 – 15 minutes, and stir 1/2 way through soaking time to make sure all the soy curls are covered.
    3. Options:  (1) You can remove the soy curls from the marinade and air-fry the soy curls at this point as recorded in the YouTube video below.  Or, (2) Pan-fry the soy curls using a small amount (1 tsp) of oil. Or, (3) Add the soy curls at the end just before serving.
    4. Remove the soy curls from the pan if you used the pan to brown them a bit.
    5. Stir-steam the garlic and onions until softened.
    6. Add bell peppers and cook for about 2 minutes.
    7. Add the frozen broccoli and cook until tender.
    8. Add thickening agent of your choice to the left-over marinade, add the soy curls and mix well to incorporate all of the flavors for about 2 minutes.
    9. This dish is now ready to serve.

Notes

  1.  I used Butler’s Dehydrated Soy Curls that I found on AMAZON (this is an affiliate link).
  2. If you don’t have any fresh vegetables on hand, you might enjoy a bag of frozen stir-fry vegetables.
  3. Looking for NON-GMO cornstarch? I do know that SPROUT’S carries their own brand. Otherwise, you might try this RUMFORD NON-GMO CornStarch on AMAZON (affiliate link).
  4. Try serving over brown rice or brown rice noodles.

 

https://youtu.be/V6iHvYBWfLY

Homemade Ketchup (No Refined Sugar)

I found this recipe at detoxinista.com. I didn’t change much, but I didn’t follow the boiling water technique for soaking the dates since my dates were already very soft and I used a Vitamix to blend the ingredients.

Here are the changes I made to the recipe because I didn’t want it as sweet or salty.

  1. I only used half as many dates
  2. I used apple cider vinegar
  3. I used diced tomatoes in place of water

Yet, here is the recipe as I prepared it. As always, feel free to make adjustments – start with a little change such as less garlic powder or salt and add more if desired.

INGREDIENTS:

  • 3-4 Medjool dates, pitted
  • 1 cup of boiling water (or broth, or diced tomatoes with the juice, or tomato sauce)
  • 5 TBS white vinegar (I used apple cider vinegar)
  • 1 tsp fine sea salt (I used only 1/2 tsp)
  • 2 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp yellow mustard (or 1/2 tsp ground mustard)
  • 1/8 tsp allspice
  • pinch of ground cloves
  • any additional spices such as chili powder or hot sauce  – if you like it spicy!

INSTRUCTIONS:

  1. If your dates are not already soft or if you do not have a high-speed blender, soak dates in boiling water for a few minutes.
  2. Add all the ingredients to the blender. You can use the soaking water or substitute diced tomatoes with the juice or tomato sauce. You may need to add up to 1/4 cup of additional liquid.
  3. Blend until smooth. You may have to stop the blender and scrape the sides to get it all mixed.
  4. Taste the mixture and adjust seasonings. (The original recipe says that the cloves and the acidity of the vinegar will mellow when it chills.)
  5. Store in an air-tight container in the fridge. It should last at least 2 weeks in the fridge. You can also freeze for up to 6 months. (I freeze tomato products often.)

Quick Carrot Ferment (Probiotic)

Fermented Carrots

Here is a very quick ferment using my favorite vegetable – the carrot! Probiotics are good for the gut/digestion. Have a few of these carrots with your cooked meals for better digestion.

Ingredients:
16-ounce bag of organic carrots
2 – 3 garlic cloves
1.5 TB sea salt
32 ounces of filtered water
1 bay leaf

Optional:
Any additional fresh vegetables.

Supplies: 32-ounce mason jar with a lid

Directions:
1. Mix your brine – 32 ounces of filtered water with 1.5 TBS Salt and allow it to fully dissolve.
2. Put carrots (vegetables), garlic, and bay leaf into a 32-ounce mason jar.
3. Add brine to cover all of the vegetables.
4. Add lid and store in a corner on your countertop or in a cabinet for at least three days (if you live in a colder climate, add a few extra days).
5. Taste on day three to see if the vegetables have a “pickled” taste – if so they are ready.

As seen in the video below, download my favorite fermented vegetable recipe and visual guide at Fermented Purple Cabbage and Pineapple Sauerkraut.

Flavorful Greens for Any Dish

Greens on Grains

Ingredients:

  • My favorite greens – baby spinach, baby kale, and baby chard.  – I often buy Earthbound Organic Power Greens
  • No-salt seasoning (full of flavor without added salt)
  • Sea salt – optional (add a bit if needed, but you control the amount this way)
  • Bragg’s liquid aminos – It’s a soy sauce alternative, and it adds this great umami flavor to your dishes.

Directions:

  1. Start with 1/4 cup of water instead of oil and add to the pan. These greens will wilt easily.
  2. Add the greens to the pan along with the dehydrated vegetable mix and seasonings
  3. Continue stirring until nicely wilted and most of the water has evaporated.
  4. And as a finishing touch, I like to add Bragg’s liquid aminos.

Now pile on those greens inside of your vegetable bowls and on top of grains. Yum, yummy!

Chickpea Salad/Bowl with Tahini Dressing

chickpea bowl

This is the chickpea salad that I’ve had a few times this week. Sometimes with rice and sometimes just the chickpeas, salad greens, and dressing. I also made it a warm bowl by using chickpeas, veggie balls (IKEA), basmati rice, and collard greens. (I’ll have to add a photo of the bowl with collard greens later this week.)

So you can make it a cold salad or a warm bowl is what I’m hinting at.

Ingredients:
Chickpeas (cooked/seasoned)
Veggie Balls (Or even more chickpea falafel balls.)
Greens (Cold for a salad or cooked for a bowl.)
Rice

Optional add-ins: olives or dried beets (as shown in the photo)

Directions:
1. Place all ingredients in a bowl and serve with this Savory Tahini Dressing.

Savory Tahini Salad Dressing (Oil-Free)

tahini dressing

Hi, ya’ll. I’ve been using this savory tahini salad dressing over my meal bowls this week. And this week, I’ve been eating a lot of my favorite beans – chickpeas. And chickpeas just remind me of tahini because I used to get falafel wraps from this small Greek restaurant that served them with tahini dressing.

Now, this tahini dressing has some sweetness along with hints of savory flavors and there is no yogurt added. Most traditional tahini dressings are yogurt-based, so feel free to add plain plant-based yogurt to this recipe as well. Also, there are no added oils. The tahini dressing has enough of its own oil. (This is also why there is no need to add oil to hummus when using tahini. See my hummus recipe in this post.)

I usually make this in a small mason jar so that I can shake it up easily and pour it onto my salads/bowls.

Ingredients:
1/4 cup tahini
1/2 cup plant-based milk, plain
1/2 TBS liquid sweetener (Maple Syrup, Honey?)
1/2 tsp Liquid Aminos (or Soy Sauce)
1/2 to 1 tsp Sriracha sauce (or hot sauce) – if you like it a bit spicy and of course you can add more
1/4 tsp turmeric
1/4 tsp garlic granules
1/4 tsp cumin
juice from squeezing 1/4 of a lemon wedge

Directions:
1. Add all ingredients to a small jar (such as a mason jar) and shake.

Here is a link to the chickpea salad I’ve been enjoying this week.

Cabbage, Potatoes, and Mushrooms

potatoes and cabbage and mushrooms_small

This recipe can be eaten at any time of the day. Today I had it for breakfast. The ingredients are simple and it’s easy to prepare, especially if you have leftover cooked potatoes. This makes about 2 servings.

Ingredients:

  • 2 – 3 medium golden potatoes
  • 1/4 onion (or 4 green onions), thinly sliced
  • 1/4 of a head of cabbage
  • 5 – 6 white or baby Bella mushrooms (or any mushrooms which you prefer)
  • 2 TBS fresh parsley

Directions:

Option 1: (Already cooked potatoes such as those cubed/sliced/hashed and oven-baked.)

  1. Stir-steam onions and mushrooms for about 2 minutes. (If using green onions, use the bottom harder parts first and reserve the green tops for serving.)
  2. Add the cabbage. Stir-steam until it begins to wilt.
  3. Add in the cooked potatoes and heat until warmed.
  4. Serve with fresh parsley (and chopped green onion tops, if using them) and additional seasonings such as salt/pepper.

Option 2: (If you do not have cooked potatoes.)

  1. Stir-steam onions and mushrooms for about 2 minutes. (If using green onions, use the bottom harder parts first and reserve the green tops for serving.)
  2. Add cubed/sliced potatoes and about 1/4 cup of water.
  3. Allow the potatoes to cook slowly until they are soft but still firm.
  4. Add the cabbage. Stir-steam until it begins to wilt.
  5. Serve with fresh parsley (and chopped green onion tops, if using them) and additional seasonings such as salt/pepper.

Notes:

  • You could also cook all the vegetables and then add a side of already cooked hash browns so that they can be served crispy.

How to Make Wheat-Free/Gluten Free Flatbread

flatbread, pizza, sandwiches

This is my “go-to” bread for making sandwiches and flatbread (for pizza).

Ingredients:

· 2/3 cup of Oats
· 1/3 cup of Millet
· 1/3 cup Quinoa
· 3 TBS tapioca
· 2 tsp psyllium powder (2 TBS husks)
· ½ tsp baking soda
· 1 cup of room temperature water
· ¾ tsp salt (optional)
· 1 tsp ACV
· 1 tsp sweetener (preferably liquid)

Directions:

Option 1: (Uses ready-made flours. If the oats, millet, and quinoa are all in flour form.)

  1. Add all of the dry ingredients to a bowl.
  2. Add the water
  3. Stir until a dough forms.
  4. Roll out the dough (see below).

Option 2: (If you do not have ready-made flours. If the oats, millet, and quinoa are in whole  form.)

  1. Add all the ingredients including the water to a blender, EXCEPT for the psyllium powder and baking soda.
  2. Blend until soupy.
  3. Pour into a bowl.
  4. Add the psyllium powder and baking soda.
  5. Stir until a dough forms.

Roll out the dough:

  1. Place the dough on top of parchment paper, wet the dough by spraying with water or simply using wet hands, and cover with a piece of plastic wrap.
  2. Roll out the dough to your liking.

Bake:

  1. Remove the plastic wrap, but transfer to a baking sheet or pizza stone on top of the parchment paper.
  2. Bake in the oven at 400 degrees F for about 10 minutes.

Notes:

  • Your favorite grain can be substituted for the millet and/or quinoa. Some suggestions are brown rice, amaranth, sorghum.
  • Feel free to add any seasonings you like also.
  • I think buckwheat could be used as a substitution for the oats. BUT, I have not tried this yet! (I’ll be sure to let you know when I’ve tried that substitution.)
  • If you want to make pita bread, use 1/2 tsp of baking powder (see video below).

Plant-Based Burgers

plant based burger

These plant-based burgers are not meant to mimic a meat-based burger, but they do make a delicious and satisfying alternative between two slices of bread (or lettuce). Plant-based burgers can be made using a variety of ingredients. Below is a template that you can follow to create your own one-of-a-kind burger patty. I think the must-haves include onions, bell peppers, garlic, and mushrooms. But whatever you create, don’t forget the most important part – the seasonings! Your favorite spices can be added for the best flavor to fit your own taste buds.

Ingredients:

  • 1/2 cup of bell peppers, onions, and mushrooms, lightly sautéedThis can be any combination that you choose up to about 1/2 cup of ingredients. I think these three make a great base of flavorings for any combination of burger mix you choose.
  • 1 cup of cooked grains – It’s best that the cooked grains are dry and separate, not mushy.
  • 1 1/2 cup of beans – Any bean of your choice or any mixture of beans up to 1 1/2 cups.
  • 1/4 to 1 cup of additional vegetables, finely chopped – I suggest cooking the harder veggies such as root vegetables, but the remaining (such as leafy greens) can be added when raw.
  • Choose 1 binding ingredient your binding ingredient to help hold the mixture together: 1 flax egg, 1 chia egg, or 1 tsp of psyllium husk powder (or 1 TBS psyllium husks)
  • Additional flavorings: Salt, pepper, and any of your favorite spices. Don’t be afraid of adding flavor!

Directions/Notes:

  1. Lightly sauté the bell peppers, onions, and mushrooms in water to avoid added oils.
  2. If using harder additional veggies such as carrots, or beets, it’s perfectly fine to cook those too.
  3. Puree or mash beans, leaving a bit chunky will be good for the texture.
  4. Remember to finely chop any raw vegetables that you intend to add to the mix.
  5. Adding grains will create a firmer texture, but the grains are not necessary. If you decide to omit grains, you may need to cook the burger a bit longer on lower heat. If your burger is not holding together without the grains, add more beans, or be sure to use psyllium husk/powder.
  6. If using a flax or chia egg, prepare this in a bowl. When the “egg” is ready add all the other ingredients and form it into a patty. If using psyllium husk/powder, add the psyllium along with all the other ingredients and mix well.
  7. You can cook the burger patties on a stovetop (a low heat setting is recommended). Or you can place it in the oven between 350 to 400 degrees Fahrenheit until the desired firmness is reached. (The goal is to dry out and firm up the burger patties while they are cooking.)

Create a G-BOMB meal by including these burger ingredients: Leafy greens, beans, onions, mushrooms, flaxseeds/chia seeds. For dessert, add a berry sorbet and you have covered all of the G-BOMB requirements.

Plant-Based Burger Template: Click here to download/print.