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Easy to Make Plant Based Meal – 14 Year old Culinary Demo Sheriza Hernández!

Watch 14 Year Old Sheriza Here!

Sheriza Hernández is a 14 y/o young lady who has been vegan since birth. Her mom, Evelisse Capó, is a “food pharmacist” who has been teaching culinary medicine and whole food plant-based nutrition for 15 years. Sheriza frequently collaborates with her mom presenting cooking classes and food demos. She loves to experiment in the kitchen and create recipes to share with her family and friends.  Thanks to her encouragement, many of her friends have adopted a vegan lifestyle. Sheriza feels a strong connection with animals and plans to open a dog rescue organization someday.  She shares her life with a brother, two sisters, parents, and three dogs.

Crispy Tofu Fingers (Nuggets)

These delicious tofu nuggets are a fantastic alternative to the chicken nuggets you likely grew up with. Bonus: the whole family will love these! 

Servings: 16 nuggets

Prep time: 10 minutes

Cook time: 30 minutes

Ingredients:

1 16 oz block extra firm tofu, drained and cut into 1 ½ inch x 3 inch sticks

¼ cup almond meal or ground flax seed

¼ cup whole grain bread crumbs

¼ cup cornmeal

½ tsp garlic powder

½ tsp chili powder

½ tsp smoked paprika

2 Tbsp nutritional yeast

½ tsp salt substitute

Preparation:

  1. Preheat oven to 450 degrees F.
  2. In a shallow dish, combine the almond meal (or flax seed), breadcrumbs, cornmeal, nutritional yeast, garlic powder, chili powder, smoked paprika, and salt substitute.
  3. One at a time, dredge the tofu nuggets in the bread crumb mixture. 
  4. Place the breaded tofu nuggets in an even layer on a baking sheet lined with parchment paper or silicone mat.
  5. Bake for 30 minutes.
  6. Serve with your favorite plant-based dipping sauce.

Notes: 

  • If using an air fryer, bake at 425 degrees F for 25 minutes.

Oil-Free Fries

These perfectly crisp baked french fries are the perfect side for veggie burgers or carrot dogs. By boiling the potatoes for a few minutes before baking, you reduce some of the starch and provide enough moisture to yield crispy fries that are completely oil free.

Servings: 3-4

Ingredients

4 medium-large Yukon gold potatoes

½ tsp garlic powder

Salt substitute and pepper to taste

Preparation

  1. Preheat oven to 425 degrees F.
  2. Cut the potatoes in wedges or a regular French fry shape about ½  to ¾ inch thick.
  3. Place the potatoes in a deep saucepan, cover with water and bring to a boil.
  4. Boil for 5 minutes.
  5. Drain well and place in a mixing bowl.
  6. Add the seasonings and toss the potatoes so they are evenly coated.
  7. Place in a baking dish lined with a silicone liner or parchment paper.  Avoid stacking them so they cook evenly.  
  8. Bake for 35-40 minutes or until crisp.  Enjoy! 

Tip:  These make delicious “home-fries” as well!  Just cut them in cubes instead of wedges. 

Título: Strawberry Mousse

Ingredients

12 oz. organic Mori Nu silken firm tofu

1 cup strawberries

1 tsp vanilla extract or Pure Vanilla Bean Powder

4 Medjool dates

1 Tbsp strawberry preserves (fruit sweetened)

2 Tbsp freshly squeezed lemon juice

Instructions:

1. Put all the ingredients in a blender and process until smooth.

2. Place in the freezer for 20 minutes before serving.

Sheriza’s Mom has awesome, Plant Based resources at her Website: www.thefoodpharmacy.com

FB: @thefoodpharmacy

IG: @thefoodpharmacykitchen

YouTube: https://www.youtube.com/user/TheFoodPharmacy

Hi I’m Amy. My husband Rick & I adopted a Whole Plant lifestyle in 2012. We have had fantastic health results. Together, we’ve lost over 130 pounds! We offer private, lifestyle coaching and Zoom cooking lessons.

We love to share our knowledge of this lifestyle and hope to spread the word and help others to Be Strong, Be Well and Be Green!🌱

The contents of this video/website are for informational purposes only. Information provided is not intended to be a substitute for professional medical advice or treatment. Always consult your health care provider if you have any health related concerns or questions.

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Hi I’m Amy. My husband Rick & I adopted a Whole Plant lifestyle in 2012. We have had fantastic health results. Together, we’ve lost over 130 pounds! We offer private, lifestyle coaching and Zoom cooking lessons. We love to share our knowledge of this lifestyle and hope to spread the word and help others to Be Strong, Be Well and Be Green!🌱

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The contents of this video/website are for informational purposes only. Information provided is not intended to be a substitute for professional medical advice or treatment. Always consult your health care provider if you have any health related concerns or questions.

Be Strong, Be Well and Be Green!🌱

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