Blog

Need to know

Making Deals With Cheat Meals

BGWA Emoji or Logo

“It’s only a little bit.”, “It’s my birthday.”, “It’s a family gathering.”, “I am traveling.”. This list of excuses are endless.

I am whole food, plant based, sugar, oil and salt free 100% every day. My goal is to avoid all forms of cancer, dementia and other undesirable health related outcomes. Just because symptoms of diseases are not felt, does not mean they are not in our bodies. Smoking just one cigarette once in a while will probably not get me to be a habitual smoker. Drinking alcohol once in a while may not turn me into an alcoholic. At my optimal weight, eating non compliant food like chocolate Conquer Cravings: Chocolate, sweets The Cravings Beasty – Sweets, salt Conquer Cravings: Salty Things, cheese Conquer Cravings: Cheese , ice cream Conquer Cravings: Ice Cream once in a while will not make me overweight.

Adopting this lifestyle does not guarantee that I will not get cancer, dementia, etc. I choose not to play Russian Roulette with my body. I have committed myself  to educating people about how to achieve optimal health. I feel that I am so fortunate to have stumbled upon this lifestyle.

My body had many years of exposure to the standard American diet. I may never reverse all of the damage from what I thought was a healthy diet of previous years. An unwanted medical diagnosis would never be guilt free for me if I chose to cheat once in a while. Cheat meals cheat you. Having occasional cheat meals will never feel as good as healthy does. “The body will not forget what the brain wants to neglect.”

How do you avoid falling into the “It’s just this once” trap? Read some of my tips Fell Off The Wagon? Ouch….

It is helpful to be around like minded people. Consider joining a group in your area who hosts Whole Food, Plant Based, pot luck dinners. Meet Like Minded People: The Free, Pod Program.

Please remember to follow me by clicking on the FOLLOW link.

Also, Subscribe to my Be Green With Amy YouTube Channel for recipe demos, lifestyle hacks and more! 

Need someone to get you through this? Contact Amy. 

I have helped many people maintain this lifestyle. If you would like help to learn ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, recipe development, social media publicity and more, please donate here

Be Strong, Be Well and Be Green!

 

Garden, Need to know

Growing Your Own Microgreens

microgreens

Learn how to grow your own microgreens to get even more nutrients!

We recently had a microgreens demonstration at our potluck dinner.

Microgreens are tasty in soups, stews, as a pretty garnish and in salads.

Best of all, microgreens are nutrient dense!

For example, red cabbage microgreens have 69X more Vitamin K  and 6X Vitamin C than the mature plant!

Check out the YouTube Video here.

Our Green Star Members Laura and Tom gave these suggestions:

Ten Steps for Growing Microgreens

  1. Find a clean, food grade shallow container with drainage (poke or drill holes if needed). You probably already have something that will work.

 

  1. Select seeds. Legumes (peas, beans) and large seeds with hard shells like sunflower seeds germinate better if you soak them in a lingerie bag up to 8 hours ahead of time.

           

  1. Fill your container with organic potting soil up to your 2nd knuckle; level the soil surface then dampen the soil until it feels like a damp sponge when you touch it.

 

  1. Cover the surface of the soil with seeds and press them into the soil with your hand. With a spray bottle, spray the seeds with water.

 

  1. Sprinkle a thin layer of soil over the seeds and lightly spray again with water. Note: when using tiny seeds skip this step.

 

  1. Place a light cover over the container and set it in a dark area. For large type seeds that you have soaked, place a little extra weight on the cover; a piece of silverware will do. This will produce stronger more hearty stems.

 

  1. Check the container daily for moisture. If the soil feels moist to the touch, don’t add water. If the soil feels dry, spray with water.

 

  1. As the microgreens grow they will push up on the lid. The “seed leaves” will be poking out. The day after the seed leaves appear, remove the cover and place the container in a sunny location on or near a window sill. If your container is outside, avoid prolonged direct afternoon sun if you live in a warmer climate like Florida and watch out for the Cuban Tree Frogs!

Continue to check every day for moisture.

Note: I have had good success with not much indoor light. If your plants look yellowish green, they need more sun. Yellowish green plants will turn green with just a few hours of sunlight. You can almost watch it happen…so cool. You can also use an indoor grow light.

  1. Harvest with kitchen scissors by cutting near the soil when the first “true leaves” appear. They don’t have to even be fully formed like you saw on the YouTube demo. You may want to rinse the microgreens in a salad spinner.

The microgreens can be growing one minute and on your plate the next; no nutrients lost!

  1. If you have grown pea or bean microgreens you can re-use the soil one time without worry. Then recycle the soil in a compost pile or around outdoor plantings. Clean your container well with soap and water and you are ready to start again! When one tray matures it is time to start another for a steady supply.

          Please leave a comment and tell me about what seeds you are trying next!

Please follow me so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

 

 

 

Christmas, Holiday, Soups, Thanksgiving

Pumpkin Chipotle Soup

Pumpkin Chipotle Soup

Watch this recipe demo I attended at a Seventh Day Adventist Church.

Ingredients:

• 1 medium onion, chopped
• 2 cloves garlic, chopped
• 1 and ¾ cup roasted and mashed pumpkin* or 1 can (15 oz.) pure, unsweetened pumpkin
or 1 and ¾ cup roasted and mashed butternut squash
• 4 cups (1 quart) unsalted vegetable broth or water
• 1 chipotle pepper in adobo sauce (or 2 if you want to break a sweat; for timid palates omit the chipotle pepper and add 2 tsp mild chili powder)
• 1 tsp ground cumin
• ½ tsp ground coriander
• ¼ cup raw, unsalted pepitas (shelled pumpkin seeds)
• cilantro for garnish (optional)

*For fresh roasted pumpkin, cut a sugar pumpkin in half. Scoop out the seeds and strings and place the halves face down on a silpat baking sheet or parchment paper lined baking sheet. Bake at 350°F until soft, about 45 minutes to 1 hour. Cool and then scoop out the flesh. Freeze any remainder for other recipes. Butternut squash can also be used in this recipe as an alternate to pumpkin. Simply follow the same roasting technique.

Technique:
In a dry skillet, toast the pepitas over medium heat. Stir the seeds frequently to evenly toast and prevent scorching. Set aside.

Water sauté the onions and sauté until lightly golden. Add the garlic and sauté an additional minute. Transfer the mixture to a high speed blender.

Add the pumpkin, 2 cups of  broth, the chipotle pepper and the cumin and coriander; process until completely smooth. Transfer to a large cooking pot and add the remaining stock/broth. Bring to simmer, partially cover and cook for 30 minutes. Ladle into individual bowls and garnish with the toasted pepitas (pumpkin seeds) and optional cilantro.

Garnish with chopped kale, microgreens, sesame seeds, etc. Add your favorite bean(s).

I have helped many people to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Please click follow so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell


Environment, Need to know

Microplastics in Your Food?

plastic everything ends up in the ocean

Did you know that microplastics (broken down pieces of plastic less than five millimeters  or less than 1/4 inches long) have been found in salt and seafood? Even if you do not eat seafood, our marine animals are being harmed by plastics and consuming microplastics.

“Currently plastics are being produced at an exponentially increasing rate, but globally our waste disposal technology and capacity is not increasing at the same rate,” said Qamar Schuyler leader of an international study published in Global Change Biology.

Rick and I recently toured the Greanpeace ship and learned so much about their campaign against plastics. Check out our tour and hear what we learned about the ship and their findings on plastics.

According to an article by John Robbins, thanks to the quantity of plastic now adrift in the ocean, there is a significant health issue involving the direct ingestion of plastic by consumers “Fish and other invertebrates are eating microplastics by the ton.

Smaller fish, like sardines, eat this plastic, and then they’re eaten by larger fish. When fish become seafood, the tiny bits of plastic (and associated toxins) make their way into the mouths and bodies of consumers. Sea turtles eat jellyfish and studies show they have eaten plastic bags which look like jellyfish.

This problem has led some scientists to start calling the ocean a “plastic soup.”

A 2015 study published in the journal IOPScience estimated that in 2014, the number of microplastics in the ocean ranged from 15 to 51 trillion pieces, weighing between 93,000 and 236,000 metric tons.”.

John Robbins recommends

10 Ways You Can Help Solve the Plastic Problem

Here are some ideas for helping solve the plastic problem by cutting back on single-use plastic:

#1 – Help Keep 100 Billion Plastic Bags Out of the Ocean With Reusable, Portable Totes

If you live in a place where grocery stores still give out plastic bags, it’s easy to fall back into using them — or to opt for paper, which has its own environmental problems.

To make it easier, keep a few reusable bags in your car so they’ll always be handy when you need to stock your fridge. The next time you’re asked, “Paper or plastic?,” you can say: “Neither! I brought my own bags.”

#2 – Reuse Your “Disposable” Bags

Whenever you do end up with plastic or paper bags, reuse them as much as possible. Take them to the store, collect recycling items in paper, or use old plastic bags for kitty litter, dog waste scooping, or to line your trash bins.

In our home, if they aren’t too soiled, we rinse and air-dry our plastic, produce bags so we can reuse them when we go back to the store.

#3 – Carry Your Water Bottle Everywhere

Drinking water is wonderful, but it produces a lot of waste if you’re opting for bottled water.

Here’s a better option: Buy your own glass or stainless steel water bottle and bring it with you everywhere you go.

If you have a home filter, like the AquaTru, you can bring clean water with you whenever you go out.

#4 – Use Glass Jars for Leftovers and Storage

Instead of plastic packaging, use glass jars and other containers to store your food.

If you start reusing glass jars from sauces and other store-bought items, you’ll have a big collection of containers in no time. I like these glass containers because they have straight edges which enables you to fit more on the shelf without wasted, empty spaces.

#5 – Buy in Bulk When You Can

Many stores have significant bulk buying departments, where you can stock up on flour, legumes, nuts, seeds, seasonings, dried fruit, and all kinds of other ingredients — often for a sizable discount.

Bring a reusable silicone bagglass jars (pre-weighed so you don’t have to pay for the glass at checkout) or reused plastic bags from home and get exactly as much as you need.

#6 – Snag Some Stainless Steel Straws or Opt Out of Straws Altogether

Plastic straws are on the way out. If you’re a fan of drinking beverages through a straw (or if you need to drink through a straw for health reasons), you can buy some stainless steel straws to carry with you. A pack of four could last you a lifetime — and they come with a special brush for cleaning.  Straws only make up an estimated less than 10% of the nine million tons of plastic pollution that gets into the world’s oceans annually.

#7 – Skip the Fast Food

Eating fast food or takeout means creating a lot of waste. And it’s usually bad for you, too. Opt for cooking your own healthy food at home, instead. When you do decide to eat out, bring along a reusable container for leftovers.

#8 – Bring Your Own Utensils

Instead of using plastic cutlery when you do eat out (or for your homemade lunch at work), buy a portable bamboo utensil kit.

#9 – Consider Wooden Handled Brushes

Items like tooth brushes, and vegetable brushes  can be purchased with wooden handles instead of plastic.

#10 – Don’t Use Plastic Wrap

Instead, use reusable Silicone Bowl Covers

After touring the Greenpeace ship we learned so much about the islands of plastic, floating in our oceans (one is about three times the size of  Texas (for those in the UK Texas is about the size of France). 

Just as we learned about the deleterious health effects of animal products and processed foods, we can’t unlearn the truth about the impact of single use plastics on humans, our environment, the animals, and our world.

What are some of the steps you take to help eliminate the waste of single use plastics?

If you would like to learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

E Cornell center-for-nutrition-studies

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Be Strong, Be Well and Be Green!

Asian, comfort food, Familiar Foods

Vegan Egg Foo Young – SOS Free

Amy Egg Foo Young

Grab your chopsticks! No need to miss Asian take-out Egg Foo Young.

Watch as our Green Star Member JoAnn shows you how to make delicious, vegan, SOS Free Egg Foo Young. 

Servings: 6 omelets

Ingredients

 

For Serving:

To Make the Gravy:

  1. Place the broth, tamari and sriracha into a small saucepan and set it over high heat. Bring the mixture to a boil.
  2. Lower the heat so the mixture is just at a simmer.
  3. Stir the cornstarch and cold water together in a small cup or bowl, until the cornstarch is fully dissolved.
  4. Stir the cornstarch mixture into the simmering broth mixture. Allow it to simmer for about 2 minutes more, until it thickens up a bit.
  5. Remove the pot from the heat. Give it a taste test and adjust any seasonings to your liking.

To Make the Omelets:

  1. Place the chickpea flour, water, tofu, nutritional yeast, salt substitute, vinegar, turmeric, flax seeds, and baking powder into a blender and blend until smooth.
  2. Use a very good non stick pan or non stick griddle and place it over medium heat.
  3. Add the mushrooms in an even layer and cook for about 5 minutes, flip and cook 5 minutes more, until browned and tender. Transfer the mushrooms to a plate.
  4. Add the Broccoli, red pepper, garlic, ginger, and white parts of scallions to the skillet. Sauté them for about 1 minute, until very fragrant.
  5. Raise the heat to high and add the water chestnut and/or mung bean sprouts to the skillet. Stir-fry it for about 2 minutes, until tender-crisp.
  6. Transfer the vegetables to the plate with the mushrooms, then lower the heat beneath the skillet to medium.
  7. Pour the chickpea flour mixture into a bowl, and stir in the mushrooms and vegetable mixture.
  8. Ladle a heaping 1/2 cup of the batter and veggie mixture into the non-stick skillet. Spread the mixture to about 1/2″ thick. You can ladle a few more omelets into the skillet, but make sure not to crowd them.
  9. Allow the batter to cook undisturbed until the tops are beginning to dry out and the edges begin to brown. This can take up to 10 minutes but should be closer to 5-6 minutes. Test it with a spatula and flip the omelet if it feels ready.
  10. Cook the omelet for about 5-8 minutes on the other side.
  11. Repeat until all of the batter is used. You should get about 6 – 8 omelets.
  12. Serve the omelets over rice and top with gravy, green parts of scallions, chopped cilantro, and sesame seeds. Serve.
    • Notes: Omelets may be frozen; sauce will keep, up to 5 days, covered in the refrigerator

JoAnn uses the Bella Electric Griddle

Nutribullet

I have helped many people to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Please click follow so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

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Need to know, Plant Based Doctors

A Carrot or a Stent?

Dr. Reddy and Amy

I had the privilege of meeting Dr. Koushik Reddy, who is a Plant-Based Cardiologist for the James A. Haley Veterans’ Hospital in Tampa, Florida.

You can view his wonderful presentation here.

Dr. Reddy speaks regularly to his patients regarding the value of nutrition as treatment for their heart disease and other chronic diseases.

Please share this when anyone you may know with depression, diabetes, heart disease, E.D., skin issues, lung disease, etc. 

Dr. Koushik Reddy created this website which is a helpful resource: https://foodmdonline.com/

I have helped many people to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Please follow me so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

 

Need to know

What About Coffee and Wine?

coffee wine

I encourage my clients to titrate down on the wine. Cholesterol and weight goes down as it is eliminated.

My clients also find it helpful to titrate down the sweetener and creamer in their coffee until they can drink it black. I learned that most of the reason I drank coffee was to taste the creamer and sweetener. I eventually stopped drinking coffee.

Here are some more tips on coffee.

Since 2012, I have surpassed my goal weight and achieved my fantasy weight. I will not drink wine as it is deleterious to my health and calorie dense. 

If you would like help to learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Please subscribe so I know you would like me to share more helpful hints.

Check out my blogs below on beating The Cravings Beasty.

Conquer Cravings:  Sweets

Conquer Cravings: Coffee

Conquer Cravings: Ice Cream

Conquer Cravings: Salty Things

Conquer Cravings: Cheese

Conquer Cravings: Chocolate

Conquer Cravings: Baked Goods

It is not your fault that you are craving highly palatable foods.

Your taste buds have been hijacked by the food industry.

What strategies do / did you use to resist temptation?

Please click on follow so that I can continue to provide you with great recipes, tips and hacks!

If you would like help to learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

Cool Gadgets, Need to know

New Appliance With Robotic Stir Fry & More!

I have been looking for holiday gifts for my family members and this cool appliance is on my list!

Screen Shot 2018-09-20 at 11.26.09 AM

AirGO AP360 5-in-1 multifunction programmable cooking system: Crepe Maker, Mini-Oven, Indoor Grill, Air Fryer, Robotic Stir Fryer is a 5-in-1 programmable cooking system which can be used as a:

1.Robotic Stir-Fryer – Put your veggies in, close the lid, walk away and the robot stir does the frying!

2. Mini-Oven

3. Indoor Grill

4. Air Fryer

5.Crepe Maker

It features:

  • Non-stick, PTFE free ceramic coated cooking pan for healthier cooking with no oil.
  • Illuminated cooking chamber and see-through glass lid for easy monitoring of cooking progress.
  • Highly efficient 3-way heating (conductive, forced circulated hot air, and radiated heat) reduces energy and cooking time up to 25%.
  • Robotic stir fry function allows you to mix and cook hands-free. And the enclosed cooking chamber makes indoor grilling virtually smokeless.

AirGO AP360 5-in-1 multifunction programmable cooking system: Crepe Maker, Mini-Oven, Indoor Grill, Air Fryer, Robotic Stir Fryer

If you would like to learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Let me know if you have tried the AirGO AP360 5-in-1 multifunction programmable cooking system. If so, what is your favorite food to prepare?

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Be Strong, Be Well and Be Green!

Need to know

Reduce Pain – Earthing

Earthing bare feet grass

The further you get from nature, the less happy you are.
–  George Adams  –

Have you ever walked barefoot on the grass or on the beach for an extended period of time?

There’s been extensive research that has shown that connecting to the earth has many benefits such as: 

  • Pain relief
  • Reduced inflammation
  • Normalized muscle tension
  • Faster recovery from muscular strain
  • Increased levels of energy during the day
  • Reduced free radicals in the body
  • Improved blood circulation
  • Balanced cortisol levels, especially at night
  • Improved cardiovascular function
  • Improved sleep
  • Stress reduction


Research shows the more time spent regularly grounding, the higher the likelihood of relief from symptoms. Some people feel more benefits than others. Why not try it and see? 

If you do not have the opportunity to go outside, see what you can do to modify your indoor environment. These grounding products can make life more comfortable and can be used while sleeping, relaxing, or working:

 

Eat Your Greens

I have helped many people to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Please subscribe so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

Barbecue, Instant Pot / Pressure Cooker, Uncategorized

Cosmic Carrot Dogs

carrot dog

You won’t miss hot dogs at the next Barbecue. You can even bring these in a container to throw on your friends grill!

Thanks to our Green Star members Beverly & John for this awesome, “Tastes like a hot dog!” recipe as demonstrated here on BeGreenWithAmy YouTube.

Ingredients:

  • 1/2 cup unsalted vegetable broth (store-bought, or homemade vegetable broth)
  • 1/2 cup tamari soy sauce
  • 1/4 cup liquid aminos
  • 1/4 cup apple cider vinegar
  • 1/8 cup date paste
  • 2 teaspoons liquid smoke
  • tablespoon smoked paprika
  • 1 tablespoon garlic powder 
  • medium carrot (peeled, skinny ends trimmed, carrots cut the length of the buns)
  • hot dog buns (whole wheat)
  • mustard
  • ketchup
  • onions
  • relish

Toss carrots in sauce then transfer all to the Instant Pot. For smaller carrots, turn the Instant Pot on manual for 4 minutes, then quick release. For larger/thicker carrots, cook on manual for 6 minutes and then quick release.

You can sear them on a grill pan or grill (optional).

Beverly likes to save her left over marinade in the refrigerator.

Check out Beverly’s Pinterest board for lots of plant-based recipes.

If you would like help to learn ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

 

 

casserole, comfort food, potato

Scalloped Potato Duo

Scalloped Potato Duo

Familiar, comfort foods can taste sooo good and be prepared without sugar, oil or salt.

Thanks to our Green Star member JoAnn who shared this recipe and delicious dish at one of our pot luck dinners.

Ingredients

 

  • Potato Base:

 

    • 1 14.5 oz cannellini beans or other white beans , drained (save aquafaba) and rinsed
    • 3/4 cup sliced white portion of green onions, chopped shallots or onion
    • 2 tbsp nutritional yeast (without Folic Acid)
    • 1 tbsp unsalted dijon mustard or mustard of choice (not yellow)
    • 1 tsp generous Salt Substitute
    • 1 tbsp dried rosemary or 2 tbsp chopped fresh rosemary
    • 1/3 tsp freshly grated nutmeg
    • 2 clove garlic
    • 1/2 cup cashews (soaked if not using high powered blender)
    • 3 cups plain low-fat non-dairy milk (more if needed)
    • 2 tbsp freshly squeezed lemon juice
    • 2 tbsp tahini
    • freshly ground black pepper to taste optional
    • 2- 2 1/2 lbs yukon or red potatoes thinly sliced, peeling optional (see note)
    • 2- 2 1/2 lbs sweet potatoes peeled (see note)
    • 1 large sweet onion, quartered and sliced thin
    • 1 sweet pepper chopped

 

  • Topping:

 

  • 1/2 cup good quality almond meal
  • 1 tbsp nutritional yeast for topping
  • 1 tbsp Mixed Italian herbs
  • few pinches salt substitute for almond meal topping

Steps

  1. To make the potato base: In a blender, first combine the beans, onions, nutritional yeast, mustard, table tasty, rosemary, nutmeg, garlic, cashews, milk, lemon juice, tahini, and pepper, if using. Puree until very smooth and silky, add more milk if needed. Preheat oven to 400°F. Place a tray lined with parchment paper on a lower rack to catch any possible drippings. Line with parchment paper or silicone baking mat a 9″ x 13″ (or comparable size) casserole dish. Add a thin layer of the bean mixture to the dish and tilt back and forth so it covers the base. Then, place a layer of white potatoes (about 1/2 the total amount), 1/2 of onions and 1/2 of sweet peppers followed by a layer of about 1/3 of the sauce mixture. The layers do not need to be completely even or measured out; it just helps to layer the potatoes with the sauce a few times to get the sauce between some of the potatoes. Repeat process, next with a layer of all the sweet potatoes, the rest of the onions and sweet peppers then finishing with the remaining white potatoes covered with the remaining sauce.
  1. To make the topping: Combine the almond meal, nutritional yeast, and salt in a small bowl (see note for other ideas). Sprinkle over top of the potato and sauce mixture, and cover the dish with aluminum foil. Bake for 50–60 minutes (or longer, if potato slices are thicker), until potatoes are so throughout when pierced with a knife. Remove foil and let bake another for 5–6 minutes or until lightly browned (you can also set the oven to broil for just a minute just to get that golden color on top). Remove from heat and let sit for 5–10 minutes before serving.

Notes

  • Potatoes Note: 
  • I use about half-and-half white and sweet potatoes, but you can vary up the proportions to your own tastes. 
  • For a ‘saucier’ casserole, use the lesser amount of potatoes (3 1/2lbs). 
  • To make au gratin: layer with vegan shredded cheese 
  • Toppings Note: Almond meal is a very tasty, and gluten-free substitution. 
  • Feel free to add a tbsp of nutritional yeast to topping 

I have helped many people to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Please subscribe so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

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Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell