Main Dishes

Oven Roasted Autumn Vegetables

INGREDIENTS
4 cups Brussels sprouts, cut in half
3 cups acorn squash, peeled and diced
1 cup pecans, chopped
1 cup dates, chopped
1/4 cup apple cider vinegar
2-3 cloves garlic, minced
2 tablespoons stone ground or Dijon mustard
1 teaspoon black pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon ground chili flakes
1/4 teaspoon nutmeg
PREP TIME
10
COOK TIME
45
SERVES
6
DIRECTIONS
Set oven to 375°F.
Combine Brussels sprouts, acorn squash, pecans and dates in a large mixing bowl.
In a smaller mixing bowl, combine vinegar, mustard, black pepper, cinnamon, chili flakes and nutmeg, then whisk.
Add content from smaller bowl into the larger bowl of vegetables and mix until well coated.
Bake for 40-45 minutes or until vegetables
Line a baking sheet with parchment and transfer the glazed vegetables onto the pan.
Bake for 40-45 minutes or until vegetables are tender.

Guidelines for choosing the best acorn squash:

Look for specimens with smooth, dull textured skin with no soft spots.
Choose a squash between 1 to 3 pounds to make sure it is not too dry.
Avoid bright orange squash as they are likely overripe and not very good for cooking.

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Main Dishes, Recipes

Stuffed Acorn Squash

INGREDIENTS:

1 acorn squash
3 cups chopped organic celery
1 cup chopped onion
3 tablespoons chopped red pepper
2 cups unsweetened strawberry applesauce (or blend some apples and strawberries)
1/2 teaspoon curry powder
1 teaspoon cinnamon
1 tablespoon salt substitute
2 6-7 ounce bags organic baby spinach
INSTRUCTIONS:

Halve squash and scoop out seeds.
Place cut side down in baking dish lined with parchment paper or silicone baking mat.
Bake at 350 degrees for 45 minutes.

Stir fry celery, onion and peppers until tender with a little water in a pan.
Stir in the applesauce, curry, cinnamon and salt substitute.
Steam spinach until wilted.
When squash is done, turn over and stuff with applesauce/veggie mix.
Let bake for 5 more minutes in the oven.
Serve each half on bed of steamed spinach.

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Main Dishes, Recipes

Curried Cauliflower

1 28 oz Can Whole Tomatoes (no salt added)
1 Onion
1 lb Frozen Cauliflower
.5 lb Frozen Mixed Veggies
2 Potatoes
Spices (I used fresh ginger, garlic, cumin, turmeric chili powder and coriander, )

Put all in a pot, bring to boil, simmer 10 minutes.

Serve over

Cooked Long Grain Brown Rice or Quinoa

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Easy Delicious Recipes, Main Dishes

One Pan Mexican Quinoa

INGREDIENTS:

2 cloves garlic, minced
1 jalapeno, minced
1 cup quinoa
1 cup vegetable broth – 1 tablespoon set aside
1 (15-ounce) can unsalted black beans, drained and rinsed
1 (14.5 oz) can fire-roasted, salt free diced tomatoes
1 cup corn kernels, frozen, canned or roasted
1 teaspoon chili powder
1/2 teaspoon cumin
salt substitute and freshly ground black pepper, to taste
1 avocado, halved, seeded, peeled and diced
Juice of 1 lime
2 tablespoons chopped fresh cilantro leaves
DIRECTIONS:

Heat tablespoon of vegetable broth in a large skillet over medium high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.
Stir in quinoa, remaining vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt substitute and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro.
Serve immediately.

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Beans, Main Dishes

2 Bean Mexican Delight

Vegetarian-Sweet-Potato-Chili-2-1

Ingredients:

3 Cups Cooked Brown Rice

or

2 Large Sweet Potatoes (cooked in microwave)

1 Can Salt Free Pinto Beans

1 Can Salt Free Black Beans

2 lb Bag Frozen Peppers and Onions

1 lb Bag Frozen Mixed Veggies (corn, peas, carrots, string beans)

Salsa- low Salt

Instructions:

Water saute’ frozen vegetables.

Add beans and salsa.

Serve over Rice or potatoes.

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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

Be Strong, Be Well and Be Green!

 

Beets, Main Dishes

Valentine’s Day Lentil, Flax, and Beet Burger

Ingredients

½ cup Lentils
½ cup Wild rice
3 large garlic cloves, minced
¼ cup red onion
¼ cup grated zucchini
¼ cup red beets
¼ cup carrots
3 tbs chopped almonds
1 tbs ground flax seed
⅓ cup nutritional yeast
1 tsp chili powder
½ tsp curry
¼ tsp cayenne
½ tsp coriander
½ tsp (smoked) paprika
1 ½ tsp freshly chopped parsley
Salt substitute to taste

Instructions

Pre heat the oven to 350-degrees.
In a frying pan lightly brown garlic, almonds, and veggies.
Meanwhile place the remaining ingredients (minus the fresh parsley) into a bowl and crush them together with the back of a spoon so they are mashed (but not pulverized) together.
Add the frying pan mixture and parsley to the burger mix once cooked and stir. Form into hearts and cook at 350 for 20 minutes. Garnish as desired and serve.

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Main Dishes, Mushrooms, Recipes

Spinach Stuffed Mushrooms

INGREDIENTS:

1 small onion, chopped
12 large mushrooms, stems removed and chopped
1 clove garlic (or more to taste), minced
1/2 teaspoon dried thyme
1/4 cup no-salt-added vegetable broth
5 ounces fresh spinach
2 tablespoons raw almond butter
1 tablespoon nutritional yeast
1/4 teaspoon black pepper, or to taste

INSTRUCTIONS:

Preheat oven to 350 degrees F.

In a large pan, heat 2-3 tablespoons of water and water sauté chopped onion for 2 minutes, add mushroom stems, garlic and thyme and continue to sauté until onions and mushrooms are tender, about 3 minutes.

Add mushroom caps to pan, along with vegetable broth, bring to a simmer and cook for 5 minutes.

Remove mushroom caps from pan and place on a lightly-oiled baking sheet.

Add spinach to onion mixture remaining in pan and heat until wilted.

Remove from heat and stir in almond butter, nutritional yeast and black pepper.

Fill mushroom caps with spinach/onion mixture and bake for 15-20 minutes or until golden brown.

Note: If desired, 1/2 cup of whole grain bread crumbs may be added to stuffing mixture.

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Easy Delicious Recipes, Main Dishes

Easy One Pot Rice Cooker Meal

Ingredients:

2 cups brown rice

4.5 cups unsalted vegetable broth

1/2 lemon

1 1/2 cups frozen mixed veggies

1 cup frozen green beans

1 can salt-free chickpeas, drained

2 tsp tomato paste

1 tsp garlic powder

1 tsp Italian seasoning

1 tsp chili flakes

 

Directions:

Put all ingredients into your rice cooker. Cook until rice cooker turns off. Mix and enjoy!

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

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

Be Strong, Be Well and Be Green!

Main Dishes, Recipes, Wraps, Zucchini

Zucchini Bean Burrito

INGREDIENTS:

1 red onion, chopped
2 cloves garlic, chopped
1 green pablano chile, seeded and thinly sliced
1 medium tomato chopped
2 cups zucchini, chopped
3 cups cooked pinto beans or 2 (15 ounce) cans, no salt added
1 tablespoon chili powder
1 teaspoon ground cumin
2 tablespoons chopped cilantro
6 large napa cabbage leaves
3 cups shredded romaine lettuce or mixed greens
1 ripe avocado, sliced
1 cup salsa, low sodium or no salt added

INSTRUCTIONS:

Heat 1/8 cup water in a large skillet. Add onion, garlic and chile and water saute until tender, about 3 minutes. Add tomato and zucchini, cover and continue cooking for an additional 5 minutes or until zucchini is soft. Add beans, chili powder and cumin and stir to combine, adding 2-3 tablespoons water if needed. Cook for 10 minutes.

Using a potato masher or back of a spoon, thoroughly mash beans. Stir in cilantro.

Spread beans on napa cabbage leaves, top with lettuce, avocado and salsa and roll up.

Beans may also be served as a side dish or dip.

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Instant Pot / Pressure Cooker, Main Dishes, Soups

Cream of Butternut Squash Soup

Butternut Squash SoupThis recipe was brought to a potluck dinner I attended.

Ingredients:

  • 4 lb butternut Squash, peeled, seeded and cubed
  • 1 sprig of Sage
  • 1 large Onion, roughly chopped ½ inches
  • 1 piece of fresh ginger, peeled and roughly slice
  • ¼ teaspoon nutmeg
  • 4 cups unsalted vegetable stock
  • pepper to taste
  • salt substitute to taste
  • ½ cup of unsalted, Toasted Pumpkin Seeds, for garnish

Directions:

  1. In the pressure cooker, with the top off, over medium heat soften onions with the sage, salt substitute and pepper.
  2. When the onions are soft, push onions aside and add in enough squash cubes to cover the base of the pressure cooker, let brown for for about 10 minutes stirring infrequently.
  3. Add the rest of the squash along with the ginger, nutmeg, and stock.
  4. Close and lock the lid of the pressure cooker.
  5. When time is up, open the cooker by releasing the pressure.
  6. Fish out the woody sage stem and discard.
  7. With a stick immersion blender puree’ the contents of the pressure cooker and serve!
  8. If you do not have an immersion blender, carefully pour into blender and blend till creamy.
  9. Garnish with unsalted, toasted pumpkin seeds.

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