Dr. Joe

published Roasted Cauliflower* in Quick Recipes 2016-05-14 15:23:20 -0400

Roasted Cauliflower*

(Also, see "Roasted Veggies," this is a variation).

INGREDIENTS: 

One head of cauliflower
herbs:  curry powder, thyme, garlic powder, black pepper
OPTIONAL: one-half teaspoon of olive oil. 
balsamic vinegar
tamari or soy sauce (preferably 'low sodium')
(OPTIONAL) tahini 


DIRECTIONS: 

  • Preheat oven to 400 degrees.
  • Cut-op the cauliflower and place in a large bowl.
  • Sprinkle with balsamic vinegar and tamari or soy sauce.
  • Toss with generous amounts of curry powder, garlic powder and thyme;  also black pepper.  
  • OPTIONAL:  add 1/2 teaspoon olive oil to help the herbs stick, if desired.
  • Bake at 400 degrees for 40 minutes. 
  • When cooked, may toss with a small amount of tahini (OPTIONAL)

SERVING IDEAS:  

May serve as-is, and/or combined with other roasted veggies.
May toss with cooked beans, corn, cut-up tomatoes and cut-up purple onion (or combine with any salad or stir-fry).  
May use lemon juice instead of vinegar.   May add chili powder, etc.

 

  

 


published Basic Stovetop Cooked Beans in Less Quick Recipes 2016-04-09 22:10:25 -0400

Basic Stovetop Cooked Beans

 

BASIC STOVETOP COOKED BEANS


NOTES: 

 

  • This is an ingredient, not a meal.
  • Use any amount of dried beans, and plenty of water.
  • Along with brown rice, cooked beans are an indispensable staple that you should try to have in the freezer at all times (or in cans). 
  • Dried beans that you soak and cook yourself are much cheaper, taste better, and are healthier than canned.  (They're fresh, no salt, and no exposure to BPA or other plastics; virtually all cans have plastic liners.  
  • FYI, one can of beans drained = about 1.5 cups of cooked beans = 10 oz. by weight of cooked beans.  When you freeze them in the 2-cup Pyrex containers, 1.5 cups in each container is ready for use in recipes that call for one can.  
  • Soak beans for 4 – 8 hours or overnight.   If in a rush, boil them, then soak for an hour or two. 
  • Discard the soak water;  this helps to prevent gas.   (If you experience gas from beans, it means that you’re not eating enough beans). 
  • Then boil (simmer) for about 40 – 60 minutes or until soft.   (A timer is important).  No need to add salt.  Cooking in a pressure cooker is faster but not necessarily easier if you happen to be around the kitchen anyway.
  • Beans freeze very well;  Easiest to freeze them in 2-cup pyrex containers with lids.
     

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published Mexican Kale Salad in Salads and Dressings 2016-04-09 22:01:09 -0400

Mexican Kale Salad

Mexican Kale Salad

This recipe is from the website of our friend Sharon McRae:  http://eatwell-staywell.com/2013/07/01/mexican-kale-salad/  except for the home-made salsa.

Serves 4

NOTES:

From Joe:  I used to avoid dark green leafy vegetables (kale, collards) for salads because they taste somewhat bitter. Lettuce (not very nutritious), cabbage or arugula seemed to be tastier for salads.  (Instead I got my dark green leafies in soups or smoothies).  HOWEVER, if you massage kale in lemon juice, and add a few other ingredients, it's actually delicious!  

From Sharon: This is a very versatile recipe, as you can use the massaged kale with just about any beans, vegetables, and dressing. It's also great with chickpeas and a tahini-based dressing, with some chopped onion, peppers, carrots, celery and cucumbers! It is also great topped with fresh cilantro. It was adapted from a recipe from PCRM's (Physician's Committee for Responsible Medicine) Food for Life Kickstart Program.

Ingredients

  • 1 small bunch of kale
  • Juice of 1 lemon (about 1/4 cup)
  • ½ red onion, diced
  • 1-1/2 cups frozen sweet white corn, thawed
  • 1-1/2 cups cooked black beans (or 1 16-oz can, drained and rinsed)
  • 1 Tbs pumpkin seeds, raw and unsalted 
  • ½ cup salsa, preferably sugar and oil free and low sodium (Green Mountain Gringo is my preferred brand).  OR USE HOMEMADE SALSA - SEE BELOW 

Instructions

1.            Wash kale, remove stems, and tear leaves into small, bite-sized pieces; place into a medium bowl.

2.            Add juice from ½ lemon, and massage the kale for 1-2 minutes until leaves soften and become limp and color is bright green.

3.            Add red onion, black beans, corn, salsa, and pumpkin seeds to the massaged kale, and drizzle juice from the other half of the lemon over the salad.

HOME-MADE SALSA (an alternative to store-bought):  

4 chopped tomatoes
1 purple onion coarsely chopped
1 teasp cumin
1 bunch of cilantro (unless adding cilantro separately to the salad)
(Use as much or as little as you like in the Kale Salad) 




published Basic Stovetop Brown Rice in Less Quick Recipes 2016-04-09 21:33:00 -0400

Basic Stovetop Brown Rice


BASIC STOVETOP BROWN RICE

NOTES:

  • Like cooked beans, this is a staple that should always be in your freezer.
  • Freezes great, but does not last long in the fridge, where quality can deteriorate after a few days. 
  • If needed, steam left-over rice to revive it, or stir-fry with some liquid (not oil) in a non-stick pan.
  • Double or triple the recipe and freeze in 2-cup Pyrex containers. 
  • A pressure cooker may be faster;  rice cookers are easy but can be slow.   I believe the stove-top method is the easiest IF you’re around the kitchen anyway, cook extra, and save some in the freezer. 
  • Avoid white rice which is an unhealthy processed food.  
  • Short-grain tends to be stickier than long-grain.
  • It's easy to learn to love rice without butter or oil. It tastes best when eaten together with other foods (beans, veggies, etc.)
  • It may be harder to learn to love it without salt; you can always minimize the amount of salt, and eventually you may not need it as your tastes change.
  • Take notes of cooking times and amounts, in case future adjustment is needed.
  • May add spices in the water before cooking.  


INGREDIENTS:


1 cup brown or black rice
¾ cup water
Optional:  Salt:  none, 1/8th to ½ teaspoon per cup of rice. 


INSTRUCTIONS:

Bring water to a boil in a pan with a lid
Add the rice, bring to a boil again, reduce heat and cook at a low simmer, covered, for 40 minutes. 


Cabbage Bean Casserole (aka Hearty Salad Bowl) *

 

'Cabbage Bean Casserole'


NOTES: 

This could be also be called a "bowl" or "salad" (a word with potentially boring connotations).  There are many variations; at this point I eat this most days of the week, improvise almost every time, never get tired of it and always look forward to it.   

The only dressing I use nowadays is red wine vinegar, possibly because I've learned to love the taste of the other ingredients.  An optional but sure-fire way to jazz it up (if desired) is to add, on the portion you're about to eat, a very small drizzle of tahini.  This is made easier with a pourable product called 'Mighty Sesame Co. Tahini" that comes in a squeeze bottle and is completely convenient, with one ingredient: sesame seeds. Otherwise you can mix tahini with lemon juice or vinegar to make it easier to work with (and delicious).  I've tried grinding sesame seeds in a spice grinder which is OK but tahini seems to be much more noticeable.  I usually prefer the simplicity and reduced calories of going with just the vinegar, unless I think some extra zing is needed for some reason. 

Most of the ingredients are optional and I've listed those that I have personally settled on over the years.  (Though this might be another evolving phase for me).  I used to use cut-up raw carrots for their crunchiness, though I've decided it's too much work and I don't miss them. I liked cucumber for awhile, then decided I didn't.  Avocado might add appeal for some, but it's more work to get ripe avocados when you need them, and after a few years of using them in this dish I realized I actually like it better without.  Likewise with olives, which you would think would add some 'umami,' but I now feel that less is more.  I used to add a bunch of fresh garlic (chopped and sautéed first), and sometimes ginger, but no longer.  It's so much easier without these, and possibly even tastier with fewer flavors.  Raw cabbage is the main ingredient, tastier than red cabbage IMO. I like it in pieces that are as large as possible and include the stem (cut a little smaller) which is crunchy and delicious.  Lately I've added raw cut-up arugula (in small pieces) either with or instead of cabbage.  It's not as naturally delicious as cabbage, but with wine vinegar etc. etc., they are both delicious.  (You can always add more vinegar -  yum!).    

I used to add raisins but I don't keep them in the house anymore to avoid snacking on them along with a handful of nuts - too tempting.  Cut-up apple is as good if not better.  Some variations are without any fruit.  In terms of tomatoes, I can go either way.  I've decided that fresh parsley is dispensable so I haven't been using this.  

I continue to think that celery is an important ingredient; it's quick just to saw off slices from the end of the whole bunch, leaves and all. 
I *always* sprinkle walnut pieces to the portion I'm about to eat - crunchy & delicious.  

I always use ground black pepper, sometimes thyme, occasionally dill, but mostly dried mint!  I'm a big fan of dried mint - it might even have an edge over fresh mint in terms of a more subtle but wonderful flavor.  IMO there's no need to hunt down fresh mint. 

 

INGREDIENTS:

Warning: this makes a Huge amount, a three-day food supply for one person.
Reduce quantities if you’re trying this for the first time.

  • 3 cans drained cooked beans.  (=4.5 cups; I usually use 4 cups - same difference - because I don’t use cans, see below)
  • 4 - 6 cups raw cabbage, cut coarsely into large bite-size pieces
  • 1 cup chopped celery.  (to save time just chop at the end of the bunch, leaves and all)
  • 1 cup of coarsely chopped purple onion (up to 1.5 cups but if too much it's too spicy)
  • 2 cups+ unpacked chopped arugula  (optional)
  • 2 medium apples cut in pieces (~ 4 cups)
  • 3 TBSP chopped cherry peppers (aka “hots”) from a jar, if you like it spicy.   (2 TBSP are not quite enough for me) (optional)
  • 2 TBSP (OR MUCH MORE TO TASTE) of red wine vinegar. 
  • ground pepper to taste
  • dried mint to taste if desired.

  • TO THE PORTION ABOUT TO BE CONSUMED: 
  • Cut-up walnuts or other nuts -  added to the portion being consumed (to preserve crunchiness).  
  • Optional drizzle of tahini to the portion being consumed. 


    OPTIONAL INGREDIENTS / VARIATIONS: 
  • One small can of thickly sliced water chestnuts.
  • Roasted (or otherwise cooked) veggies of your choice
  • May serve with, or mix in, rice or pasta.  (I sometimes mix in 2 - 4 cups of cooked wheat berries which are delicious and completely  unprocessed). 
  • Tofu cubes.  Tastiest IMO is pre-flavored or pre-baked tofu cut in a large dice, then sautéd until a little crunchy, with a little oil, soy sauce and maybe Asian garlic chili sauce.  Using a non-stick pan is easiest.   (*Never* heat your non-stick pan above medium heat).
  • Better than tofu is Yuba (sometimes the HoDo brand is sold in the Baltimore area at MOM's organic market; this is *not* the dried variety).  It's basically tofu but with an amazing meat-like consistency.  If you can't find it, demand that your local store supplies it and don't give up).  Likewise, cut it up and sautéd with some soy sauce and maybe asian chili garlic sauce +/- a little oil, until it's slightly crunchy). 
  • Dressing options:  lemon juice+tahini, vinegar+tahini,  +/- small amount of dijon mustard or soy sauce/tamari sauce. 


DIRECTIONS:

  • Combine ingredients EXCEPT THE WALNUTS AND TAHINI and toss. (Add those to the portion being consumed so the nuts stay crunchy, and so the tahini -if using- doesn't make the rest soggy). 

NOTES ON INGREDIENTS:  

I find that a large supply of 2-cup Pyrex containers (with plastic lids) is indispensable for food preparation, along with adequate freezer space (I use a very small supplemental freezer in the basement).  It's cheaper, easier and healthier to buy dried beans, cook a large quantity in advance, and freeze them in these handy portions.  Likewise with rice or other starch (wheat berries!), and of course:  SOUP and CHILI.  I would never have time to actually prepare food without this system.  Instead, I just move a few Pyrex containers from the freezer to the fridge a few days before I need them. (If I forget, they can always be 'zapped').   


published Healthy Macaroni Salad* in Quick Recipes 2016-04-09 19:11:20 -0400

Healthy Macaroni Salad*

HEALTHY MACARONI SALAD:                  


NOTES:

  • People will ask you for the recipe – guaranteed.
  • You may want to add some extra cut-up purple onion, to taste, to make sure there’s adequate crunchiness.
  • We tried adding tomatoes but abandoned this attempt because of too much liquid.
  • Haven't tried this yet with garlic - would probably be good. 

SALAD INGREDIENTS: 

  • 2 cups dry whole wheat macaroni, cooked (may add 1 teasp salt to the boiling water if desired)
    (makes 4 cups cooked)
  • 1/3 cup sliced olives.
  • 1 cup (or a tad less) cut-up red bell pepper
  • 1 cup cut-up *purple* onion    (don’t cut too small, for crunchiness)
  • 1/2 cup fresh parsley, coarsely chopped
  • Ground pepper to taste, about ¼ - 3/8ths teaspoon

  • OPTIONAL ADD-IN:   Mushroom pieces (sautéed in a non-stick pan without oil, adding vinegar when they begin to stick; when done add a little soy sauce or tamari).  You could use up to 1 cup cooked mushroom pieces, which results from about 2 uncooked portabello caps.  If adding mushrooms, olives may be omitted.

DRESSING INGREDIENTS:

  • 2 TBSP tahini (sesame seed paste).
  • Tamari or soy sauce:  1 TBSP
  • Balsamic or white wine vinegar:  1 TBSP

DIRECTIONS:                  

Add cooked macaroni and other salad (not dressing) ingredients in a large bowl and toss.
In a small separate bowl mix the dressing ingredients.
Mix part of the dressing with the salad, and if desired, add the remaining dressing (depending on how much dressing you like).

Serve cold or at room temperature


“GREEK SALAD” (OR “HEAPING PILE OF DELICIOUS FOOD”)*

 

“GREEK SALAD” (OR “HEAPING PILE OF DELICIOUS FOOD”)      

 

NOTES:

For me, variations of this “salad” are a staple, and my secret weapon for a healthy lifestyle.  I eat it almost every day, never get tired of it and always look forward to it.   Probably the single best advice for a healthy diet is: “Eat a salad every day the size of your head.”   I believe that this simple bit of advice, by itself, is the closest thing there is to the secret of weight loss and achieving health goals.   I see so many people struggling with their weight, trying to control food cravings . . . just because they’re not eating this every day.  It’s not that hard, people!  Most of these ingredients are super-foods: the more you eat, the more weight you *lose*!

I believe the dressing has to be oil-free to get the health benefits.  There are many variations to the dressing below.  If you made the salad very tasty with a variety of ingredients, the only dressing you may need is a little balsamic vinegar or lemon juice.  Usually, the basic dressing is (balsamic) vinegar and a smaller amount of tamari or soy sauce, with a ratio of about 3 to 1 or 4 to 1.  Common optional additions are garlic, prepared mustard (not too much) and/or tahini.    Tahini is high in fat of course, but it’s a minimally processed food: just ground sesame seeds, far healthier than oil.  And it’s very flavorful so you don’t need much. 

BTW, another category of delicious food that allows people to achieve their health goals is soup.  Studies have shown that a salad OR soup before the rest of your meal, causes people to eat less and lose weight.  Unlike a glass of water, the water in soup or veggies comes with fiber so it’s satisfying and fills you up.   The salad, soup or both might end up as your whole meal if you like.

I fear that the word “salad” may sound boring, but this dish is so versatile it’s more like a “bowl” or a “stir-fry” (without the frying), or “a heaping pile of delicious food.”   In some variations it resembles “salsa” which you can have over, or with, potatoes, beans, beans & rice, etc.

Some of the ingredients below are optional, like bell peppers, and maybe cucumber.  But IMO, I would not want to omit the carrots, tomatoes or purple onions.  And a variety of ingredients tends to make dishes better. 

The high-fat ingredients, (nuts or avocado) make this very rich and delicious.  You probably don’t need both.  If you find that the plain version isn’t exciting enough, either avocado or nuts transform this into “amazing.”   Unlike oils, these contain healthy fats, but go easy if you’re trying to lose weight since all fats are loaded with calories.  Having a small amount of fat with a salad or veggies may help to absorb some of their nutrients.  If you’re looking to get omega-3 fatty acids, walnuts are one of the best sources;  a half-handful of walnuts a day is more than enough.  You can store walnuts in the freezer to help you avoid snacking (and to keep them fresh).  If you tend to snack on nuts, it’s probably better not to keep them in your house.   You can add the nuts just to the portion being consumed so they stay crunchy.


INGREDIENTS:   (veggies should be coarsely chopped:  not too small)

Cucumber  (about half of one cucumber)
Tomato      (about three)
Purple Onion (about one, coarsely chopped)
Bell pepper   (about one)   (OPTIONAL)
Carrots     (about three large)
Large handful of chopped fresh parsley
Cut-up black olives    (about one third cup)
Walnut pieces  (about a quarter cup or less) 
OPTIONAL:  Black pepper to taste (about ¼ - ½ teaspoon)
OPTIONAL:  Dried dill weed (one or more TBSP)  (or a small pile of chopped fresh dill)
AND/OR Dried thyme to taste
Nuts (such as walnut pieces)
OPTIONAL:  Cut up avocado. 
(See “Optional Add-Ins” below)


DRESSING:   
(Note: quantities are arbitrary and way more than you would need for one salad)

3 – 4 TBSP of balsamic vinegar or lemon juice (preferably fresh)
1 TBSP of tamari or soy sauce
STOP RIGHT THERE – the other ingredients are optional.  But if you want . . .
OPTIONAL:  Several garlic cloves processed through a garlic press
OPTIONAL: Several TBSP of tahini
OPTIONAL: small amount of prepared dijon mustared
OPTIONAL:  Totally unnecessary, but a small amount of grated or diced raw ginger can be interesting.  (Don’t add too much!!)
NOTE:  Some people add something sweet to dressings, like agave (or sugar), but I don’t; not needed!


DIRECTIONS:

  • Cut up the salad ingredients EXCEPT THE WALNUTS and toss.  (Add the walnuts to the portion being consumed so they stay crunchy).
  • Mix the Dressing ingredients separately, only to the portion being consumed!  Mix in a little at a time; don’t over-do it, save the rest of the dressing for later.

OPTIONAL ADD-INS:

  • Cooked beans
  • Apple or pear pieces or blueberries
  • Sliced mushrooms dry-fried in a non-stick pan, with a little vinegar, and a splash of tamari or soy sauce at the end.  Note that, if using mushrooms, olives are not needed.
  • Cooked tofu pieces (pressed and cut-up tofu dry-fried in a non-stick pan until crispy). 
  • Cooked corn
  • Pepperoncini
  • Roasted sweet-potato pieces (cubed raw sweet potato baked in oven at 400 degrees for 30 minutes)
  • Salad greens: lettuce, or healthier greens like cabbage or arugula.  (Personally, I usually do not add the healthiest greens, like kale or collards, which are more bitter; I get these into my diet in other ways, especially by adding to soups).  
  • Cooked whole-wheat macaroni (not the healthiest ingredient, but not bad and can add flavor or variety)

 


published Quick Banana Oatmeal Cookies in Dessert 2016-04-09 11:01:15 -0400

Quick Banana Oatmeal Cookies*

HEALTHY BANANA-OATMEAL COOKIES
(Modified from http://www.theburlapbag.com/2012/07/2-ingredient-cookies-plus-the-mix-ins-of-your-choice/?mc_cid=51ac652d92&mc_eid=ff94c9293f)

NOTES:

  • Important to use very ripe bananas which are sweeter
  • If your bananas were large or the mix seems goopy, add more oats.
  • As a practical matter, your quantity of bananas will be variable, so you’ll end up estimating quantities of bananas and oats based on consistency. 
  • Use any desired add-ins;  Note: if too many, the cookies may not stick together as well.
  • The longer you cook these, the more they hold together, but they taste better when not over-cooked. 

INGREDIENTS:                           

2 very ripe, brown-skinned medium bananas
1 cup rolled oats
1/4 cup chopped walnuts
1/4 cup dried raisins.  (Raisins seem to benefit from cutting, otherwise raisins may be too large)
1 – 2 teaspoons cinnamon if desired

DIRECTIONS:

Preheat oven to 350 degrees.
In a bowl, mash bananas, stir in other ingredients.
Line a baking sheet with parchment paper or a Silpat mat so that grease is not necessary.
Roll the dough into small balls with your hand, and press down very flat with your hand.
Bake for about 20 minutes.

Allow to cool before removing with a spatula.
Store leftovers in the refrigerator.


published Basic Bean Soup in Soup 2015-06-28 16:46:01 -0400

Basic Bean Soup

BASIC BEAN SOUP

Follow instructions for Split Pea Soup (on this website) except other beans need to be pre-soaked, then cooked completely or partially, with the cooking water discarded before adding them to the soup pot.  (Or use them canned).

May add barley to the soup part way through cooking.  It expands: a little goes a long way. 



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published Salsa in Quick Recipes 2015-01-10 13:19:33 -0500

Home Made Salsa

HOME MADE SALSA:

NOTES:

  • Store-bought salsa tends to be healthier than pasta sauce because it doesn’t contain oil.  (Typically a third of the calories from store-bought pasta sauce are from oil).
  • Most store-bought salsa does not seem suitable to me as an accompaniment for rice and beans, or potatoes, because it usually comes in the wrong consistency, IMO.  
  • You might find store-bought salsa that is basically just cut-up onions, tomatoes bell peppers, lime & herbs.  That’s the kind you want; they’re at Whole Foods & Moms Organic Market (but with extra salt).
  • So you’ll probably have to make this yourself; it takes a fair amount of chopping, and you can’t really freeze it, but very useful and versatile.   If you have this around you can throw it on rice and beans, or potatoes, for a delicious meal.  Or use it in an ingredient in a “hearty salad.”
  • The lime zest is great in this.  The right kind of zester makes it easy.  If you zest too deeply it will be bitter.


INGREDIENTS:     (quantities are not exact)

  • About 1.5 lb tomatoes, diced & drained (in a strainer) (about 4 -5 medium tomatoes), about 4 cups before being drained
  • ½ cup bell pepper, diced
  • 1 cup sweet or purple onion, diced
  • 1 teasp cumin
  • ½ teasp salt    (optional)
  • zest of 1 lime
  • 1 TBSP fresh lime juice = juice of one lime
  • ground black pepper to taste
  • bunch cilantro or parsley, if cilantro isn't available (or if you don't like it).  

INSTRUCTIONS:

Let the diced tomatoes sit in a strainer and occasionally press them with a large spoon to squeeze out the liquid
            (reserve the liquid to drink later as tomato juice)

Mix with other ingredients

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published Roasted brussels sprouts and grapes in Less Quick Recipes 2014-12-05 18:42:56 -0500

Roasted Brussels Sprouts and Grapes

 

 

ROASTED BRUSSELS SPROUTS AND GRAPES:  


INGREDIENTS: 

approximately 2 pounds of brussels sprouts = about 4 cups
approximately 3/4 pound (sweet) seedless grapes = about 1.5 cups
     (NOTE:  Aim for an approximate ratio of about 3 parts brussels to 1 part grapes, either by weight or volume).
1/4 cup of white balsamic vinegar  (regular balsamic vinegar tastes just as good, but doesn't look good in this dish)
1/2 teaspoon ground pepper
1/2 teaspoon salt
1 whole bunch of fresh thyme (or 2 teaspoons of dried thyme).
     (NOTE: if using fresh thyme, the small leaves are easier to remove if you freeze the bunch first)


DIRECTIONS: 

Pre-heat oven to 375

Two large baking sheets.
Use non-stick baking sheets brushed with oil (to minimize the chances of burning the pan, possibly damaging it).  
     (If you don't have non-stick baking pans, line the pan with aluminum foil brushed with olive oil).  
     (OR, line any pan with parchment paper so no oil is needed).   
Wash the brussels and grapes (unless organic)
Cut each brussels sprout in half or (preferably) thirds
Cut each grape in half or (preferably) thirds
Mix all ingredients together in a bowl.

Spread the mixture evenly on the baking sheets in a single layer.
Bake for approximately 30 - 35 minutes without turning.  The bottom surface should be browned and possibly a little crunchy.  

Enjoy!


published Butternut Squash Corn and White Bean soup in Soup 2014-10-12 11:35:25 -0400

Butternut Squash Corn and White Bean soup

Fat Free Vegan Summer Harvest Soup (Butternut Squash Sweet Corn and White Bean Soup)

Serves 4-5

Used verbatim from Low Fat Vegan Chef, after hearing someone absolutely rave about it.  You can read more about this here:  

http://lowfatveganchef.com/missing-summer-already-harvest-soup-butternut-squash-sweet-corn-and-white-beans/

Ingredients:

4 cups/1 qt./946 mL vegetable broth (homemade or low sodium)
1 large sweet onion, diced (such as Vidalia or Walla Walla)
5 cloves of garlic, minced
6 cups/25 oz./1.5 lbs butternut squash, peeled and cubed (fresh or frozen)
2 1/2 cups sweet corn (fresh, frozen or canned – no sodium)
16 oz./453 g can white beans or chickpeas, drained
1/2 tsp smoked paprika (or any other seasoning of choice)
3/4 tsp Herbamare or salt
1/2 tsp fresh ground pepper

Directions:

  1. Saute onions and garlic in a large pot over medium heat in 1/2 cup of vegetable broth until soft 5-6 minutes.
  2. Add squash, corn and beans and remaining broth and cover. Cook until squash is tender.
  3. Carefully spoon mixture into a blender or food processor and blend until smooth.
  4. Pour mixture back into pot, add seasonings and mix thoroughly. Taste test and adjust seasonings if desired.

published Hemp Milk in Quickest Recipes 2014-10-12 11:30:16 -0400

Hemp Milk

There are several reasons to make your own non-dairy milk.  Some people are concerned about the plastic liner in virtually all milk cartons (see 'Links & Resources' page and scroll to the bottom for more about plastic).   Some may want to save money, or to be sure they are getting a simple, good-tasting milk without extra ingrediets.  

Recipe by Sharon McRae (www.eatwell-staywell.com). 


INGREDIENTS: 

3 TBSP hemp seeds
4 cups water

DIRECTIONS: 

Blend


published Portobello Fajitas in Less Quick Recipes 2014-10-12 11:09:39 -0400

Portobello Fajitas

PORTOBELLO FAJITAS

(2 SERVINGS) 

Adapted by Sharon McRae (www.eatwell-staywell.com) from the 21-Day Weight Loss Kickstart by Neal Barnard;  Recipe by Jason Wyrick

 

INGREDIENTS:

1/2 onion thinly slice

2 large portobello caps, thickly sliced

2 cloves garlic, minced

1/2 teas ground cumin

1/4 teas chili powder

1 large roasted red bell pepper, fresh or jarred, sliced

3 TBSP fresh cilantro, chopped

Tortillas (corn or whole-wheat)

1/4 cup low-sodium salsa

(optional: Lime wedges) 

optional:  salt, to taste

 

DIRECTIONS: 

Over medium-high heat, water sauté the onion until browned. Add a splash of water and quickly stir.  Reduce heat to medium.  Add the portobellos and garlic and sauté until the mushrooms soften and lose their raw, whitish look.  Add the cumin and chili powder and sauté for 15 - 30 more seconds.  Remove the pan from heat.   If roasting fresh red bell peppers, wash and place it on a whole baking sheet at 400 degrees for about 20 minutes or until the skin begins to blacken.  Warm tortillas in a sauté pan.  Add the mushroom mixture to the tortillas.  serve with lime wedges if desired. 


commented on Contact Us 2013-12-02 21:04:32 -0500
Rebecca, sorry about the Participation Credits. They don’t mean anything; I need to remove them. Where do you hail from? Maryland by any chance? You can send me an email directly at joeadamsmd[at]gmail.com. Look forward to hearing from you.

published Beet and Apple Salad in Salads and Dressings 2013-09-08 14:41:46 -0400

Beet and Apple Salad*

Beet_Salad_200.jpg


 

INGREDIENTS: 

Several Beets, sliced
Several Granny Smith apples, peeled & sliced
Walnut pieces
raisins
fresh parsley
red wine vinegar

DIRECTIONS: 

Boil the beet slices until tender, drain.

Measure beets by volume or weight, so you'll know how many apple slices to use.  Use slightly more apple slices than beet slices.

Combine all ingredients in a bowl, using the amounts that you feel are right.  Toss.

 

 

 

 

 


published Pasta with Pesto in Quick Recipes 2013-09-08 14:05:41 -0400

Pasta with Pesto

Pesto_Passta_200.jpg

 

PASTA INGREDIENTS: 

Whole-wheat pasta of your choice, mixed with any or all of the following ingredients:
beans
cooked veggies
chopped purple onion
Optional: Additional chopped walnuts on top for garnish). 


PESTO SAUCE INGREDIENTS: 

1/2 cup water 
1/2 cup walnuts (1-1/2 ounces) 
1/2 teaspoon minced fresh garlic 
1 bunch fresh basil (30-40 large leaves, or about 2 ounces) 

Optional:  2 teaspoons lemon juice (fresh)
Optional:   chopped parsley, and/or fresh or dried herbs such as "Italian Seasoning." 


DIRECTIONS:  
In a food processor, blend all Pesto Sauce ingredients until smooth, adding a bit of water as needed to thin. 

Combine however much pesto sauce you want into the pasta mixture and toss.  

 

 

 


published Pesto Without Oil in Sauces 2013-09-08 13:52:02 -0400

Pesto Without Oil

This recipe is from www.StraightUpFood.com

(Serving suggestion: 'Pasta With Pesto' elsewhere on this website)


INGREDIENTS: 

1/2 cup water
1/2 cup walnuts (1-1/2 ounces)
1/2 teaspoon minced fresh garlic
1 bunch fresh basil (30-40 large leaves, or about 2 ounces)
1 package (12-16 ounces) cooked pasta (spaghetti, fettuccini, vermicelli),
Optional: Additional walnuts grated on top for garnish).
Optional:  2 teaspoons lemon juice (fresh)
Optional:   chopped parsley, and/or fresh or dried herbs such as "Italian Seasoning." 

DIRECTIONS:  

In a food processor, blend all ingredients until smooth (1 to 2 minutes), adding a bit of water as needed to thin. 


SERVING: 

Stir into pasta.   With pasta, it's better with additional ingredients for flavor and texture, such as beans, chopped sweet (Vidalia) onion, and/or cooked veggies (as pictured).    

Or stir into rice,  or toss with steamed potatoes.  You can toss a wedge of potato with pesto before baking.


published Thai Peanut Sauce in Sauces 2013-09-08 13:20:09 -0400

Thai Peanut Sauce

This is good with tofu & veggies, i.e. an "Asian Bowl"

This sauce is higher in fat than our other recipes, because of the peanut butter. 

Note that PB2 by Bell Plantation, which is powdered peanut butter with 85% of the fat removed: is Delicious!  Use the powder powder in recipes, or mix with water to turn it back into delicious peanut bette: you can't tell the difference!  (Also, the powder is easier to measure and to cook with). 

Modified from Dr. McDougall's blog: "Asia Bowl")    

INGREDIENTS: 

¼ cup peanut butter OR 3 TBSP of PB2 powder.
1 tablespoon Hoisin Sauce
Juice of ½ lime, or 1 TBSP lime juice
OPTIONAL: 1-2 tablespoons chopped fresh cilantro

INSTRUCTIONS:

Mix ingredients together in a (non-stick) saucepan on mild heat.   If too thick, may thin with water or soy sauce.

(Original recipe called for soy sauce, but not needed when using Hoisin Sauce).  
(Original used 1/8 teaspoon coconut extract which didn't add anything in my opinion and requires a trip to the health food store).  



published Asian Ginger Sauce in Spreads and Dips 2013-09-08 08:04:59 -0400

Asian Ginger Sauce*

Asia_Bowl_-_200.jpg

 

 

A versatile sauce shown here with 'The Best Tofu You Ever Had.' It's thickened with corn starch, (which can be adjusted or omitted). 



INGREDIENTS: 

2 TBSP low-sodium soy sauce

1 TBSP rice vinegar

1 tablespoon rice wine or Mirin

1 tablespoon agave nectar

1 teaspoon crushed garlic

1 teaspoon grated fresh ginger

½ teaspoon crushed red pepper

1 TBSP cornstarch

Several TBSP water

INSTRUCTIONS: 



Combine all ingredients in a saucepan and whisk until smooth. Bring to a boil while stirring and cook and stir until thickened. The sauce will thicken into a jelly-like consistency. Adjust the water to desired consistency.

 

 


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Dr. Joe
38pc
medical doctor, primary care, administrator of www.nutritionasmedicine.org, Baltimore.