Main Dishes, Wraps

Falafel Lettuce Wrap Recipe

Ingredients

Several leaves napa cabbage, washed, towel dry
Red onion sliced or diced
Sprouts
Tomato diced
Avacado dressing
Siracha
Set aside for assembly

Combine:

2.5 cups chickpeas
2 tbsp chickpea flower
1 c parsley finely chopped
1 c cilantro finely chopped
1 lemon zested
1 medium yellow onion finely chopped
3 cloves garlic diced

Water saute :
1 tbsp Cumin seeds
1 tbsp Coriander seeds
1/4 tsp cayenne pepper
1 tsp Garam masala
1 tbsp tumeric
Combine all ingredients in a bowl.
Mash with fingers until it feels like ground beef (or combine with a food processor).

Roll mixture into balls and put in non stick mini muffin tin or on a nonstick cookie sheet. Or use silpat cooking ware or even parchment paper.

Bake at 350 F, 40 minutes, (turning every 10 minutes if on sheet)

Fill napa cabbage leaves with baked falafel, red onion, sprouts, tomato, avocado dressing and low salt Siracha.

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Chickpeas, Main Dishes, Sweet Potato

Curried Chickpeas and Sweet Potatoes

6 cups sweet potatoes, peeled and diced
1/3 cup water or no sodium vegetable broth
2 teaspoons  no-salt seasoning, adjusted to taste
1 large onion, diced
1 tablespoon fresh ginger, minced
3 cloves garlic, minced or pressed
4 scallions (green onions), chopped
2 large red bell peppers, diced
1-2 tablespoons curry powder
3 cups cooked chickpeas or 2 (15 ounce) cans no-salt-added chickpeas, drained
1 tablespoon cider vinegar

INSTRUCTIONS:

Steam sweet potatoes in a large saucepan filled with an inch of water and fitted with a steamer basket for 10 minutes or until cooked through. Set aside and keep warm.

In another large pot, heat 1/3 cup water and stir in salt substitute, onion, ginger, garlic, scallions, red peppers, and curry powder. Stir, cover, and cook for 3-5 minutes or until vegetables are tender. Add chickpeas and simmer uncovered for 5 minutes. Add vinegar and sweet potatoes and heat for a few more minutes, stirring gently so as not to break up potatoes too much. Add additional water or vegetable broth if needed to adjust consistency.

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Lentils, Main Dishes, Wraps

Lentil Walnut Burritos with Peppers, Onions and Salsa

INGREDIENTS:
FOR THE LENTIL FILLING:
1 cup walnuts, toasted
1 3/4 cups cooked brown lentils (see note)
1 1/2 teaspoons dried oregano
1 1/2 teaspoons ground cumin
1 1/2 teaspoons chili powder
2 tablespoons nutritional yeast
1 teaspoon Bragg Liquid Aminos
2 tablespoons water or as needed
FOR THE SALSA: (OR SUBSTITUTE Newman’s Own Mild Salsa)
2 fresh tomatoes, chopped
1 small red onion
1 clove garlic
1/2 jalapeno chili pepper, seeded and minced
3 tablespoons fresh lime juice
1 tablespoon chopped cilantro
TO FINISH:
1 large green bell pepper, thinly sliced
1 large onion, thinly sliced
6 (100% whole grain) tortillas
INSTRUCTIONS:
Place walnuts in a food processor and pulse several times to chop them. Add the cooked lentils, oregano, cumin, chili powder, nutritional yeast and Bragg Liquid Aminos and pulse until mixture is thoroughly combined and crumbly. Add 1-2 tablespoons water as needed.

Stir together salsa ingredients.

Heat 2-3 tablespoons water in a large skillet and water saute pepper and onion until tender.

To assemble burritos, spread lentil/walnut mixture on tortillas, top with sauteed peppers, onions and salsa and roll up.

Note:
To cook dry lentils, bring 1 cup lentils and 2 cups water to a boil in a large saucepan. Reduce heat, cover and cook for 25 minutes or until tender. Drain.

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Brussels Sprouts, Butternut Squash, Main Dishes, Salads and Sides

Warm Brussels Sprouts and Butternut Squash Salad

INGREDIENTS:
FOR THE BUTTERNUT SQUASH:
12 ounces butternut squash, cut into 1/2 inch cubes
1 orange juiced
pinch ground cinnamon
pinch ground cloves
pinch ground allspice
pinch cayenne pepper
1 large shallot, chopped
3/4 pound Brussel sprouts, shredded or very thinly sliced
1/4 cup toasted pecans, chopped
2 tablespoons currants or raisins
2 tablespoons balsamic vinegar
1/2 teaspoon fresh thyme, chopped
ground black pepper, to taste
INSTRUCTIONS:
Preheat oven to 350 degrees.

Mix the squash with the orange juice, cinnamon, cloves, allspice and cayenne. Place the mixture in a baking pan, cover with foil and roast until tender and caramelized but still firm when a fork is inserted, about 20 minutes.

Meanwhile, heat 2 tablespoons water in a large skillet and saute shallot for 1 minute, add shredded Brussels sprouts and cook for 2-3 minutes, until warm and slightly wilted. Add a small amount of additional water if needed to prevent from sticking.

Place roasted butternut squash and sauteed Brussels sprouts in a bowl and toss with pecans, currants, vinegar and thyme. Season with black pepper.

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Main Dishes, Zucchini

Easy Roasted Zucchini

INGREDIENTS:
4 medium zucchini, cut in half, then quartered lengthwise
3 large shallots, thinly sliced
4 cloves garlic, thinly sliced
1 cup chopped tomatoes
1 teaspoon dried oregano

FOR THE PARMESAN TOPPING:
1/2 cup raw almonds
2 tablespoons nutritional yeast

INSTRUCTIONS:
Preheat oven to 350 degrees F.

Combine zucchini, shallots and garlic in baking dish. Top with chopped tomatoes.

In a food processor, pulse almonds and nutritional yeast until the texture of grated Parmesan is achieved.

Sprinkle the zucchini mixture with oregano and desired amount of Nutritarian Parmesan. (Store leftover “Parmesan” in an airtight container in the refrigerator)

Cover the dish and bake for 15 minutes, then uncover and continue to bake for an additional 15 minutes or until tender.

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Brussels Sprouts, Main Dishes

No Oil – Roasted Vegetables Recipe

Roasted Vegetables.JPGINGREDIENTS:

12 ounces Brussels sprouts
2 large stalks broccoli, cut into florets
1/2 head cauliflower, cut into florets
8 ounces baby carrots, cut in half
1 bunch asparagus, hard ends removed and cut into 2″ pieces
6 cloves garlic, minced
2 tablespoons balsamic vinegar
1 teaspoon Bragg Liquid Aminos or low sodium soy sauce (optional)

INSTRUCTIONS:

Preheat oven to 375 degrees F.
To prepare Brussels sprouts, cut off stem base, peel outer leaves and cut a cross 1/4″ deep in base of stem.

Toss all ingredients, in a large bowl. Pour into a large baking pan that has been lined with parchment paper and spread evenly.

Cover and bake for 30 minutes.

Remove the cover, stir, and bake for an additional 30 minutes or until vegetables are tender, stirring occasionally.

Note: Can use frozen vegetables instead of fresh. In the picture, I just used the vegetable I had, the vegetables in the recipe are just a suggestion.

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Main Dishes

Thanksgiving Non-Meat Loaf

INGREDIENTS:
2 tablespoons arrowroot powder
4 tablespoons water
1 1/2 teaspoons Bragg Liquid Aminos
1 (14 ounce) box soft tofu, drained and patted dry with paper towel
3/4 cup chopped walnuts
1 1/4 cups chopped onions
1/2 cup chopped celery
2 cups chopped portobello mushrooms
1 tablespoon water
1 tablespoon no-salt-seasoning blend, adjusted to taste
2 teaspoons no salt seasoning
1 1/2 teaspoons oregano
1 1/2 teaspoons basil
1/2 teaspoon sage
3/4 cup whole grain bread crumbs
1 1/2 cups cooked brown rice
can add salsa or mustard on top to spice it up a little

INSTRUCTIONS:
Preheat oven to 350 degrees F.

Mix arrowroot powder, water, Braggs, and tofu together in a high-powered blender. Add walnuts & blend until smooth.

Saute onions, celery, and mushrooms in water with seasonings and herbs until vegetables are soft, stirring occasionally.

In a bowl, mix together tofu mixture, vegetables, bread crumbs and cooked rice.

With a paper towel, spread a small amount of olive oil in a loaf pan. Add mixture to pan and bake for 1 hour and 15 minutes. Let cool for 30 minutes. Turn loaf out and slice.

Note: May be served with low sodium ketchup and thinly sliced raw onion.

Calories 270; Protein 12 g; Carbohydrates 30 g; Total Fat 13.1 g; Saturated Fat 1.5 g; Cholesterol 0 mg; Sodium 175 mg; Fiber 4.4 g; Beta-Carotene 42 ug; Vitamin C 4 mg; Calcium 158 mg; Iron 3.1 mg; Folate 103 ug; Magnesium 73 mg; Zinc 1.9 mg; Selenium 16 ug

Freezes well

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Main Dishes, Vegan Twists on Old Favorites

Clamless Chowder

Prep time: 25 mins Cook time: 30 mins Total time: 55 mins
Serves: 4-6 (makes about 8.5 cups)

INGREDIENTS
Blender ingredients:
1 ounce raw, unsalted cashews (about ¼ cup)
¼ cup water

Soup pot ingredients:
½ medium yellow or white onion, chopped into small pieces (about 1 cup)
1 rib celery, chopped into small pieces (about ½ cup)
2 pounds russet potatoes, peeled and cut into ¾-inch chunks (about 6 cups)
4 cups water
½ small head of cauliflower, chopped into small pieces (about 2 cups)
1 teaspoon granulated garlic
1 teaspoon paprika
½ teaspoon dried dill
2 bay leaves

Frying pan ingredients:
¼ pound king oyster or trumpet mushrooms, chopped into small pieces (about 1½ cups)
½ medium yellow or white onion, chopped into small pieces (about 1 cup)
1 rib celery, chopped into small pieces (about ½ cup)
1½ teaspoons finely chopped fresh thyme leaves
Optional garnishes: chopped parsley and black pepper
INSTRUCTIONS
Place the ¼ cup cashews and ¼ cup water into a blender (small blenders work best for this small amount) and set aside while you prepare the rest of the soup.
For the soup pot ingredients, heat 1 tablespoon of water in a soup pot over medium-high heat. When the water starts to sputter, add the 1 cup onion and ½ cup celery, and cook while stirring for 3 to 5 minutes to soften, adding a little water, as needed.
Add the potatoes, water, cauliflower, granulated garlic, paprika, dill, and bay leaves, and bring to a boil, uncovered. Reduce the heat to medium-low, and cook covered for 15 to 20 minutes, or until the potatoes are very tender, stirring occasionally.
While the soup pot ingredients are cooking, heat 1 tablespoon of water in a frying pan over medium-high heat. When the water starts to sputter, add the mushrooms, 1 cup onion, and ½ cup celery, and cook while stirring for 3 to 5 minutes until soft, adding a little water, as needed. Add the thyme toward the end. Set the pan aside off heat.
Remove the bay leaves from the soup pot at the end of cooking, and blend the soup to your desired consistency with an immersion blender (or see Notes), leaving some small chunks.
Blend the cashews and water until very smooth, and stir into the soup pot along with the cooked vegetables from the frying pan, and simmer on low for 5 to 10 minutes covered before serving. Garnish with black pepper and/or chopped parsley.
NOTES
For added seafood flavor, add 1 to 2 teaspoons of kelp granules in step 6, or add “to taste” to individual bowls. (Kelp granules are usually found in the Asian cooking aisle of the grocery store.)

If you don’t have an immersion blender, carefully ladle most the soup into a blender or food processor, and blend briefly to your desired consistency before returning to the pot. Or you can use a handheld potato or bean masher right in the pot.

If you don’t eat nuts or are trying to avoid extra calories, simply omit the blended water and cashews or substitute with cannineli beans. The chowder will still be thick and creamy, just not as rich.

If you don’t have thyme, which is traditional for this dish, you may use finely chopped fresh rosemary.

Optional additions: 1 cup green peas and/or small-chopped carrots.

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Dressings and Sauces, Main Dishes

Baked Falafel With Tzatziki Sauce

Prep time: 25 mins Cook time: 30 mins Total time: 55 mins
Serves: 2-4 (makes 8 patties)

INGREDIENTS
1 can cooked chickpeas (15 ounces; about 1½ cups), drained and rinsed
1½ cups chopped kale (or other greens)
1 cup chopped parsley or cilantro
½ cup old-fashioned rolled oats
½ cup chopped yellow or white onion
2 tablespoons lemon juice
2 medium cloves garlic, finely chopped
2 teaspoons ground coriander
2 teaspoons ground cumin
1 teaspoon paprika
INSTRUCTIONS
Preheat the oven to 375°F. Place all of ingredients into a food processor, and process until the mixture is well blended and starts to stick together. Transfer this “dough” to a medium bowl.
Divide and form the dough into 8 balls (about ¼ cup each), and space them out evenly on a baking sheet lined with parchment paper. Flatten each ball with your hand into a patty that is about 2½ inches in diameter and ½ inch thick.
Bake for 20 minutes and then flip the patties over. Bake another 15 minutes, or until the patties are lightly browned on each side. Let cool briefly before serving.

TZATZIKI SAUCE

Prep time: 20 mins Total time: 20 mins
Serves: 4 (makes 1 cup)

INGREDIENTS
2 ounces raw, unsalted cashews (about ½ cup)
⅓ cup water
2 tablespoons lemon juice
1 medium clove garlic, sliced
1 cup finely chopped cucumber (I prefer the longer English cucumbers)
2 tablespoons fresh dill (or ½ teaspoon dried)
INSTRUCTIONS
Place the cashews, water, lemon juice, and garlic into a blender, and let soak for at least 15 minutes (so the cashews can soften).
Blend until smooth.
Add the cucumber and dill to the blender, and blend briefly (you want the final sauce to be a little chunky). Add a little water as needed. Chill for the best flavor. Store covered in the refrigerator, and shake or stir before using.

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Main Dishes

Farro and Vegetable Risotto with Dried Figs and Red Cabbage

INGREDIENTS:
FOR THE RISOTTO:
1 yellow onion, diced
1 clove garlic, chopped
1 red bell pepper, diced
2 cups farro (see note)
6 cups no-salt-added vegetable broth
6 ounces shiitake mushrooms, thinly sliced
1 cup thinly sliced butternut squash
1 cup diced zucchini
1 ounce unsulfured dried figs, diced
1 teaspoon fresh oregano
1 teaspoon fresh thyme
1 teaspoon parsley
2 cups kale, sliced
2 tablespoons raw cashew butter
FOR THE RED CABBAGE SALAD:
1/4 head red cabbage, sliced
1 tablespoon fresh lemon juice
1 cup arugula
INSTRUCTIONS:
To make the risotto:
Saute onions, garlic and peppers for 3 minutes without oil. Add farro and toast for 3 more minutes until fragrant. Add vegetable stock, squash and mushrooms and cook for 25 minutes. Add dried figs, oregano, parsley, thyme, kale and cashew butter and cook for one more minute or until sauce gets creamy.

To make the Red Cabbage Salad:
Combine red cabbage with lemon juice and let sit for 5 minutes. Add the arugula.

Serve farro risotto on top of the Red Cabbage Salad.

If desired, garnish with preserved lemon:
Combine 2 quartered lemons, 1/2 cup fresh lemon juice, 2 cups water, 1 clove garlic, 1 bay leaf, 10 coriander seeds, 4 black peppercorns and 1 cinnamon stick in a small pot and bring mixture to a boil. Let simmer for 20 minutes and chill. Remove the lemon pulp, slice the lemon peel and use as a garnish.

Note: Farro is an ancient variety of wheat with a nutty flavor similar to brown rice.

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