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Category: Whole Plant-Based

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Soy Curl Pot Pie

SoyCurlPotPie

Looking for comfort food for the Fall season?

INGREDIENTS:

  • 1/2 bag of Butler Soy Curls

Re-hydrate the Soy Curls using the following:

Salt or liquid aminos
Poultry seasoning
Garlic powder
Onion powder

  • 1/2 cup of onions
  • 2-3 cloves of garlic
  • 1 tsp cornstarch
  • 1/2 bag of frozen vegetables
  • 1 pie crust or cornbread mix
  • Creamy Cashew Soup Base:

1/2 cup raw cashews (soaked if not using a high-speed blender)
1/2 cup water or broth or nut milk
1/2 tsp dried thyme
1/2 tsp salt
1/4 tsp fresh lemon juice
1 tsp corn starch

  • Pie crust –  Cornbread mix can be prepared and used to top the pie in place of a pie crust.

DIRECTIONS:

  1. Rehydrate soy curls and if you’d like you can fry in an air-fryer for 2 minutes or bake in the oven for 10 minutes to get some crispiness on those edges.
  2. Stir-steam 1/2 cup of onions adding seasoning/flavor along the way.
  3. Prepare the “Creamy Cashew Soup Base” by placing all of its ingredients into a blender. Add about 1 tsp of cornstarch at the end so that it will thicken as it cooks in the pan.
  4. Add vegetables, soy curls and soup base to the pan with the onions. Stir until thickened.
  5. Add the pot pie mixture to your baking pan. You may want to add a dab of oil to the baking dish before adding pot pie mixture.
  6. Bake in the oven for 20 – 30 minutes at 350 degrees Fahrenheit.
  7. Serve with a simple side salad.  One possibility may be spinach, carrots, nuts/seeds and an oil-free dressing.
  8. ENJOY!

Watch the video:

 

https://youtu.be/aN_TRsi-xHA
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Potato and Broccoli Bowl with Ranch Dressing

Potato And Broccoli Bowl

INGREDIENTS

  • Roasted Potatoes
  • Steamed Broccoli
  • Any additional Veggies
  • Chopped avocado
  • Favorite Dressing

Here is a ranch dressing recipe:

This recipe is from NutritionFacts.org here:

INGREDIENTS:⁠⠀
1/2 cup raw cashews (If not using a high-speed blender, it’s important to soak for 3 hours and drain – which is a good practice anyway)⁠⠀
2 cloves Roasted Garlic
1/2 tablespoon smooth raw almond butter⁠⠀(You can also use sunflower seed butter.)
1/2 cup water⁠⠀
2 tablespoons rice vinegar⁠⠀
2 teaspoons blended peeled lemon⁠⠀
1 tablespoon red onion chopped⁠⠀
2 teaspoons Savory Spice Blend (Recipe on nutritionfacts.org)
1 teaspoon white miso paste⁠⠀
3/4 teaspoon date sugar (or 1 pitted date, chopped)⁠⠀
1 tablespoon minced fresh parsley⁠⠀
1 teaspoon chopped fresh dill or 1/2 teaspoon dried⁠⠀
⁠⠀
Directions to make the dressing:
1) In a blender, combine all the ingredients except the parsley and dill, and blend until smooth. Transfer the dressing to a bowl and stir in the parsley and dill. Taste and adjust the seasonings, if needed.

2) Cover and refrigerate for at least an hour to allow the flavors to develop. Stir or shake before serving.⁠⠀
⁠⠀

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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
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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!

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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.

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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.

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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.
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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 sautéed – This 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.

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Chocolate Shake (or Frappuccino)

Chocolate Shake (Frappe)

Here is a treat that’s good for your health. A real food, chocolate shake that’s made using whole, plant-based ingredients, and no refined sugars. Just last week in Podcast Episode 27, Patryce and I were talking about ways to create a healthy relationship with food, and during the podcast, I started the discussion about how to create a healthy shake.

Here is what I came up with after looking around online a bit. I found that many recipes use Dandy Blend Herbal Tea mix in many frappuccino-like drinks that usually contain coffee. And guess what? I just happen to have some on-hand.

I used to make an icecream/coffee drink way before I ever became aware of Star Bucks. Yet, by the time I because aware, I was no longer consuming what they put into their drinks. I have to admit, that I’ve never been a Star Bucks fan (too much dairy and sugar and coffee – coffee makes me very nervous/shaky).

But hey, here is one “shake” that I can handle. Since I couldn’t decide between the flavor of coffee or chocolate, I decided to have them both. But, of course, you can make this your own by choosing one or the other if you prefer.

Ingredients:

  • 1 cup of plant-based milk
  • 1/4 cup rolled oats (Added this particular ingredient because of Chef AJ)
  • 1/2 tsp of flax seeds & 1/2 tsp of chia seeds (or 1 tsp of either)
  • 1/2 tsp cinnamon
  • 3-5 drops of Stevia (vanilla flavor) or 1 tsp vanilla powder
  • 1 TBS Dandy Blend Herbal Tea
  • 1 TBS Cacao Powder (or 100% Cocoa Powder)
  • 2 – 3 Mejool dates (or 5/6 Deglet dates)
  • 2 frozen, ripe bananas
  • 1 cup of ice (optional, makes more like a frappuccino)

Directions:

  1. First, I like to blend everything together except for the bananas and ice.
  2. Then once thoroughly blended and smooth, I add the frozen bananas and ice.

Notes:

  1. Using coconut milk/cream will add more calories and fat to this recipe and create a very “rich” shake
  2. The flax seeds and chia seeds add fiber and omega 3s
  3. You can also simply use 2 TB Dandy Blend Herbal Tea or 2 TBS Cacao Powder
  4. Medjool dates have a caramel flavor which I don’t think the deglet date has, but usually, they are a bit smaller so I suggest using a bit extra Deglet dates if those are what you have on-hand.
  5. Instead of using ice, you can freeze some of the plant-based milk in ice cube trays for a bit “stronger” flavored drink.
  6. Uncle Bill D, You can add greens to this shake too. A handful of spinach will be undetectable. (Smile.)

ENJOY! — Shonda

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Mixed Berry Sorbet

Cool and refreshing! A nice whole food, plant-based dessert which avoids refined sugars and contains fiber.

Ingredients:

  • 1 cup of mixed frozen berries
  • 1 banana, frozen
  • 1 fresh, ripe Altaufo mango (peel and remove the seed)

Directions:

  1. Blend in a high-speed blender (using the tamper) and enjoy!

Notes:

  1. You might substitute a regular mango or fresh peaches.
  2. You may need to add 1/4 cup of liquid (plant-based milk or juice or water) if the fresh mango isn’t very ripe/soft.
  3. You can even hide red beets in this recipe.  Try a bit at a time for a “punch” of extra nutrients.