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.

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.

“Cheezey ” Tortilla Tex-Mex Casserole

CheezeyCasserole

The first night I ever made this “cheeze” sauce, I immediately knew I had to try using it in a Tex-Mex Casserole.

Ingredients:

  • Tortilla chips (or you can use flour or corn tortillas to replace the layers of chips)
  • “Cheeze” sauce (See the recipe.)
  • Cooked onions and bell peppers (about 1/2 each item), or any other vegetable you would like – remember to season your vegetables
  • Your favorite bottled salsa (or home-made)
  • Cooked brown rice

Directions:

Layer the casserole as follows:

  1. Tortilla Chips, crushed
  2. “Cheeze”
  3. Onions and Bell Peppers
  4. A few dollops of salsa
  5. A mixture of black beans and pinto beans
  6. Brown rice
  7. (Repeat 1 – 6 again)
  8. Top with a layer of “cheeze” that has been thinned using a bit of salsa and water/broth
  9. Cover and bake in the oven at 350 degrees F until warmed through.

Serve with a side of veggies and don’t forget the guacamole and/or pico de gallo. Enjoy!

 

Greens, Beans, Onions, and Mushrooms (G-Bombs Part I)

Hi everyone! We have started another “Immunity Series” on the Podcast. For the next few weeks, we will be focusing on G-BOMBS as defined by Dr. Joel Fuhrman. ”G-BOMBS” is an acronym that you can use to remember the best anti-cancer, health-promoting foods on the planet. G-Bombs are Greens, Beans, Onions, Mushrooms, Berries, and Seeds. These are the foods that you should eat every day, making up a significant proportion of your diet. They are extremely effective at preventing chronic disease, including cancer, and promoting health and longevity.

Listen to “PODCAST EPISODE 11 – IMMUNITY – ‘G’ IN G-BOMBS“.

Do you like kale? Well, here is a recipe that I think you will enjoy that includes 4 of these foods that you should be eating daily: Greens (kale), beans, onions, and mushrooms.

I chose kale greens for this recipe because they are quick to cook and actually only require wilting. This way you can have a dish prepared in no time.

Servings: About 4 when served as a side dish

Ingredients:

  • 1 to 1-1/2 bunch of Kale greens
  • 15 oz of black beans, rinsed (or your favorite) – That’s about 1 can or use any you already have in the freezer.
  • 1/2 onion (red or yellow, preferably a sweeter onion)
  • 1 cup of chopped mushrooms of your choice (feel free to mix mushroom varieties)
  • 2 to 4 small garlic cloves
  • Any dried vegetable soup mix that includes vegetables such as onions, herbs, and carrots (see notes below).
  • Water to steam the veggies (or you can use a veggie broth)
  • Salt/Pepper

Directions: (Choose a non-stick pan with a ceramic coating for extra safety. If you want to use a stainless-steel pan, make sure that it has a heavy bottom. A heavy stainless steel wok works well.)

  1. Wash greens thoroughly if not already clean. No need to dry. Set them aside.
  2. Add about 1/4 cup of water/broth to the pan and immediately add the onions and mushrooms. Continue to cook until the onions are translucent, stirring, and adding water/broth (1 to 2 TBS) as necessary. 
  3. When onions are translucent, add the garlic and the vegetable soup mix and cook for about another minute. Again adding water/broth as necessary to rehydrate the dried vegetable soup mix. You may choose to cover the vegetables at this point to allow all the water/broth to soak in, especially if the dry vegetables are still hard. 
  4. Next, add the beans and water/liquid of your choice until the beans are thoroughly heated. (If using a can, it’s especially important to rinse the beans before adding them to this dish.)
  5. Lastly, add the kale to the pan and stir, adding water/broth if necessary until they are wilted to your desired tenderness. You could also cover at this point for a bit to allow the kale to wilt even quicker.
  6. Uncover, taste, and add salt and pepper to taste.

Serve over rice or quinoa or use to stuff a baked potato! YUMMY!

Notes: The Dried Soup Vegetable Mix is one that I get from my local “Texas” store,  H-E-B. The soup mix doesn’t have many spices added to it other than the dried vegetables and herbs, yet you can definitely use one that has added spices. Just be careful that if your soup mix contains salt, it’s likely that you will not need to add any additional salt.

Greens Beans Onions Mushrooms

 

Black Bean Stuffed Sweet Potato

Black Bean Stuffed Sweet Potato

This recipe is an example of how you can quickly assemble a satisfying meal in 15 minutes or less. If you like “Tex-Mex”, you are going to enjoy this vegan, plant-based recipe. (A video for this recipe is below.)

Black Bean Stuffed Sweet Potato Recipe:
(Feel free to use other varieties of the ingredients listed below for onions, bell peppers, mushrooms, and even the beans)

Pre-prepared:  2 Oven-baked Sweet Potatoes (or use the microwave to cook the sweet potatoes in less than 10 minutes)

Toppings To cook:
1/4 cup of chopped red onions
1/8 cup of chopped yellow bell peppers
3/4 – 1 cup baby Bella mushrooms
1 – 2 cups of black beans (pre-cooked or canned)

Additional Toppings:
Cashew Cilantro Cream Sauce
Chopped avocado
Chopped cilantro
Sriracha sauce  (At home we use this brand that is preservative-free. You can likely find it at your local grocery store.)

Directions:

  1. Add onions, bell peppers, and mushrooms to a pan over medium heat. Add 1-2 TBS of water or broth to begin the cooking process. Continue adding a little water or broth as needed to prevent the vegetables from sticking. Cook until slightly caramelized.
  2. Add the black beans to the pan with the veggies and allow them to heat up.

To Serve:

  1. Cut each baked potato in half length-wise.
  2. Add vegetable toppings
  3. Add any additional toppings that you would like.

Note: I have also added wilted Kale to this recipe. If you like Kale, you will like the addition of it in the recipe also.

 

Chickpea Tortillas (Wraps)

chickpea tortilla

Tex-Mex is my favorite without a doubt. I really enjoy corn tortillas, and my preference is organic corn tortillas. Yet, it’s so difficult to find organic corn tortillas or the right organic cornmeal (masa) to make my own tortillas (still looking though). But this chickpea tortilla recipe is just as satisfying.  It’s very mild tasting so it would make a good wrap for anything you wish to put inside. This is my go-to recipe for making tortillas/wraps.

TIPS

1. The original recipe that I used when I first began making these tortillas is from Elavegan, but it uses chickpea flour.  One day when I didn’t have any chickpea flour I decided to try fresh, cooked chickpeas instead – and it worked! I use fresh chickpeas all the time now. I think fresh chickpeas adds better taste and texture. Also saves money! (See below for a cost comparison.)

2. Substitute cassava flour for tapioca flour. Use only 1/4 cup cassava in the following recipes.

3. Add any additional seasonings/herbs you would enjoy to these recipes.

Recipe Options:

Recipe 1  uses fresh chickpeas and it requires rolling out dough or using a tortilla press if you have one.

Recipe 2  uses chickpea flour and it also requires rolling out dough or using a tortilla press if you have one.

Recipe 3 uses chickpea flour and as the original recipe recommends, it allows you to create a pourable dough. So these are actually cooked in the same manner as pancakes.

Recipe 1 – Using fresh chickpeas (Video Below)

Note: When pressing the tortillas I either use plastic food storage bags (as shown in the video for recipe option 2 below) or parchment paper to prevent the dough from sticking. If using parchment paper you can remove the paper from one side and lay that side down onto the griddle). Then once that side begins to cook, you can easily peel the parchment paper from the top and then flip the tortilla to cook the other side. (I like the ease and convenience of using parchment. See the video for recipe option 1 below).

Ingredients:

  • 1 cup chickpeas, rinsed (they should be cooked until very tender, or canned)
  • 1/2 cup tapioca starch
  • 1/4 – 1/3 tsp salt (Definitely optional.)
  • Any additional seasonings/herbs you would enjoy
  • Start without any water/liquid/chickpea water (They probably contain enough moisture already.)

Instructions:

  1. Preheat stove-top griddle/pan to medium/high heat.
  2. Add chickpeas to a food processor, and process until very grainy.
  3. Add tapioca starch and pulse to mix in, adding water or aquafaba (chickpea liquid) as necessary to form a soft dough. 
  4. Divide into 5 or 6 balls (about 55 g each). Then roll/press the dough into tortillas. 
  5. Cook on the griddle. Depending on how hot the griddle is it may take as look as 1 minute per side.

Recipe 2 – Using chickpea flour (Video Below)

Ingredients:

  • 1 cup chickpea flour
  • 1/2 cup tapioca starch
  • 1/4 cup water (If you add too much water, you can add more starch.)
  • 1/4 – 1/3 tsp salt (Definitely optional.)
  • Any additional seasonings/herbs you would enjoy

Instructions:

  1. Add all the ingredients to a food processor and begin to process

Recipe 3 – Using chickpea flour to create a POURABLE BATTER  (Use this method if you do not have a tortilla press or a rolling pin.)

  • 1 cup chickpea flour
  • 1/2 cup tapioca starch
  • 1/2  – 3/4 cup water/chickpea water (aquafaba) – If you add too much water, you can add more starch.
  • 1/4 – 1/3 tsp salt (Definitely optional.)
  • Any additional seasonings/herbs you would enjoy

Instructions:

  1. Add all the ingredients to a bowl, start with 1/2 cup of water adding more slowly as needed. Mix with a handheld blender or use a spoon/whisk.
  2. Pour the batter onto a hot griddle/pan to the desired size. You may need to spread a bit with the back of a spoon or spatula.
  3. Cook until bubbly on top (just like pancakes) and flip over to cook the other side.

Pourable batters or rolled/pressed dough will similarly provide a very flexible tortilla/wrap!

LINKS TO PRODUCTS ON AMAZON:

Tortilla Press: https://amzn.to/2GIinsT

Chickpea Flour: https://amzn.to/3jRCnYk

Tapioca Flour: https://amzn.to/33OyqOq

Cassava Flour: https://amzn.to/2Nw6U2J  (Tapioca Flour Substitute)

Video: Recipe Option 1 – Using canned (cooked) chickpeas

 

Video: Recipe Option 2 – Using chickpea flour

Please subscribe to be notified when new videos are posted.

Cost Comparison:

Each of the recipes listed here uses 20 cents of chickpea flour (1 – 1lb bag of tapioca flour at $3)

Option 1 – Using chickpea flour = $1.53/recipe

1 lb flour at $3.99 yields 18 tortillas, 6 tortillas will cost about $1.33

$1.33 + .20 (cost of tapioca flour) = $1.53

Option 2 – Using canned chickpeas = $1.00/recipe

1 can at 80 cents = 1 1/2 cups of chickpeas yield 6 tortillas

.80 + .20 (cost of tapioca flour) = $1.00

Option 3 – Using 1 lb dried chickpeas to prepare chickpeas at home = 40 cents/recipe

1 lb dried chickpeas at $1 = 8 cups of chickpeas which would yield 30 tortillas, 6 tortillas will cost about 20 cents (1/5 of the recipe)

.20 + .20 (cost of tapioca flour) = 40 cents

Grilled Eggplant and Hummus Stacks

eggplant and hummus dish

Note: This grilled recipe was inspired by the grilled eggplant as described by https://minimalistbaker.com/smoky-grilled-eggplant/.

Serves 4.

Hummus Recipe:

Mix all of the following ingredients using a food processor.

  • 1 can of chickpeas (or 2 cups)
  • 1 clove garlic (2 if you like it spicy!)
  • juice of 1 lemon
  • 1/3 cup tahini
  • 2 TBS roasted red bell peppers (optional, but adds a nice flavor)
  • salt to taste

Here is the way I served it:

1. First lay a base of sauteed power greens

2. Then layer: (stacked at least twice)

    • Grilled Eggplant
    • Hummus 
    • Grilled Veggies: Onions, Red Bell Peppers, Mushrooms 

3. Serve with a side of quinoa ( or other grain). 

 

Polenta with vegetables

Polenta is a corn-meal porridge. You can top polenta with anything you like which makes it a delicious options for breakfast, lunch and even dinner.

Polenta is identified as a yellow corn-meal. The way it’s process produces a more whole form of what many know as grits and contains 6 g of fiber. ( The most popular form of grits only have .7 g – yet I believe there is a white corn that can be used to create white polenta “grits” which reserves the whole kernels.

If cooking on the stove-top it takes about 30 minutes. Use 1 cup of polenta to 6 cups of water.

But I prefer the much easier option of using an Instant Pot. This recipe makes 4 – 6 servings.

Ingredients:

  • 1 cup polenta
  • 6 cups water or broth

Vegetable Toppings:  (in photo)

  • `1 bell pepper
  • 2 stalks green onion
  • 8 ounces mushrooms
  • 4 ounces cherry tomatoes
  • 4 cups spinach
  • Salt, pepper and crushed red pepper (optional)

Directions: (for Instant Pot)

  1. Add polenta, water and sprinkle with a little salt (optional) into Instant Pot and stir.
  2. Cook for 10 minutes (manually set or use ‘Rice’ button).
  3. After time is up, Press ‘Cancel’ to switch to ‘Off’ and allow natural pressure release (usually 10/15 minutes).
  4. Stir to combine water and corn-meal. Using a whisk makes this easier.

Cooking Vegetables:

  1. Heat griddle or pan on stove-top.
  2. Add 1 tsp of oil and/or 2 TBS water to the pan.
  3. Add all vegetables except for spinach and stir-fry (stir-steam) until desired tenderness, sprinkle with seasonings of choice.
  4. Remove vegetables to a plate, turn off heat, add spinach and allow to wilt. (Adding a bit of water to create steam will help spinach wilt.)

Serve by adding polenta to a dish and topping with the vegetables.

Tex-Mex Casserole – No Cheese Needed

Do you think it would be impossible to make a casserole, a Tex-Mex Casserole without cheese? Well, let me show you how I did it for this recipe.

I chose corn tortillas to keep the recipe wheat-free (aka gluten-free).
And guess what? If you have someone that just loves cheese, they can top their serving with the cheese of their choice (…even vegan cheese 🙂

Alternative to cheese, but creamy?  Add avocado, guacamole or this cashew cilantro cream sauce.  

Ingredients:
  • 1/2 cup fresh or frozen corn
  • 1 15 oz can of diced tomatoes (or 2 cups freshly diced)
  • 1 15 oz can of pinto beans (or 2 cups home-cooked), rinsed
  • 1 15 oz of black beans (or 2 cups of home-cooked), rinsed *
  • 1/4 bell pepper (any color)
  • 1 small onion
  • 8 ounces of your favorite salsa
  • 1 15 oz can (2 cups) of enchilada sauce (or see homemade recipe below)
  • 6 corn tortillas (or flour)
Directions:
  1. Cook onions and bell pepper.  If using ground meat add at this step too.
  2. Add other ingredients except for the enchilada sauce and tortillas, mix together.
  3. Lightly oil a 9 x 13 casserole dish. 
  4. Tear (or cut) the 2 tortillas into smaller sizes and place on the bottom of the dish.
  5. Layer 1/3 of the filling over the tortillas.
  6. Try to repeat steps 4 and 5 twice, but it doesn’t have to be that structured.
  7. Mix the enchilada sauce and thickener of choice together and pour over the casserole.
  8. Bake at 350 for about 20  – 30 minutes, until bubbly and sauce has thickened.
Homemade Enchilada Sauce Ingredients:
  • 1 cup broth
  • 1 TBS olive oil
  • 1 TB red wine vinegar (really almost any vinegar can be substituted here)
  • 1 cup tomato sauce (or 2 Roma tomatoes)
  • 1 clove of garlic
  • 1/2 tsp oregano (or even Italian herb spices)
  • 1/4 tsp cumin
  • 1 – 2 TBS chili powder (or TACO Seasoning works well too)
  • 1/2 tsp salt
  • 1 – 2 slices of jalapenos for added flavor
  • 1 TBS of thickener (tapioca, potato starch, gluten free flour or cornstarch -organic/Non-GMO please)
Directions: Place all ingredients into blender and blend well. You can  also add a tablespoon of thickener at this point for easy mix-in.

Served topped with your favorite toppings. Enjoy!

Buddha Bowl using Leftovers

I think I have been creating these all along prior to the term “Buddha Bowl” becoming popular. This is my second “go to” option when trying to determine what to eat next. My first is plant-based Tex-Mex meals. (I live in Texas y’all!)

The Buddha Bowl I prepared today uses quinoa as the base! I love quinoa for so many reasons and healthy ones too. It’s gluten-free and high in protein (a concern for some when embarking on a plant-based eating plan). I had roasted sweet potatoes using my favorite recipe. I had a bunch of colorful Swiss chard that I needed to prepare and hummus (which I practically keep on hand at all times). So I threw all of these “leftovers” together and created a very satisfying lunch.

Preparation Notes:

Quinoa
pre-soak 1 – 2 hours for better nutrient absorption

Sweet Potatoes
Diced and seasoned with cumin, turmeric, salt, paprika, chili powder, garlic (sprinkled on as you like). Toss with a little coconut oil (barely oil them) and bake 350 – 400 degrees Farenheit
Swiss Chard
Saute green onions and bell peppers in water until soft. Add tomatoes and Swiss chard until wilted. Squeeze fresh lemon juice on top

Hummus
Seasonings: cumin, lemon juice, tahini, roasted red peppers, salt/pepper and sometimes olives
Hey, here are some ingredient ideas for a Tex-Mex Budha Bowl!
  • Mexican “brown” rice
  • Black or pinto beans
  • Fresh spinach, kale or romaine lettuces
  • Roasted corn
  • Salsa or Pico de gallo
  • Lemon/Lime Juice
  • Avocado (or guacamole)
  • Cilantro
  • Green onions
  • Not-so cheese (a Vitamix recipe)