Friday, August 30, 2019

Oil-free air fried potatoes! #WFPBNO #vegan

Here's my quick and easy recipe for air fried potatoes.  I used my convection toaster oven and it worked perfectly. Mine is the Black and Decker which happens to be on sale at Target for $30.00. 

Preheat the oven to 450F. Wash 2 medium size yukon gold potatoes, leave the skin on and wrap them in moist paper towels. Microwave them for 4 minutes or 2 minutes per potato for a bigger batch. Slice them into wedges. Sprinkle on your seasoning of choice. I used rosemary and garlic powder. Place them on the rack in the oven, skin down. Let them cook for 35 to 40 minutes until they brown. Remove them from the rack. Drizzle with Sraracha sauce or ketchup or both. Serve hot.

Monday, August 26, 2019

Jalapeno Spinach Quinoa Casserole

Jalapeno Spinach Quinoa Casserole
2 lbs fresh spinach wilted and chopped
1 large onion chopped
3 cloves garlic chopped
15 oz extra firm tofu (optional. I like it!)
10 dates
2 Roma tomatoes chopped
4 TBSP lemon juice
2 TBSP cumin
1 TBSP low Sodium soy sauce
½ tsp smoked paprika
2 TBSP dried parsley
2 TBSP dried basil
½ cup nutritional yeast
3 jalapeno peppers
1 can chickpeas rinsed, drained and fork crushed
1 cup cooked quinoa

    Put the tofu, nutritional yeast, lemon juice and peppers in a blender. Blend until creamy. You may need to scrape down the sides more than once.
    Put the spinach in a pot and pour boiling water over it until it is wilted. Strain out most of the water. Chop it up.
    Mix everything together thoroughly in a large bowl. Pour it into a 9 x 9 x 2 inch pain. Bake it at 375F for 90 minutes. Serve hot.

Dr. Allan Kalmus 01Reluctantvegan.blogspot.com

Saturday, August 3, 2019

Vegan Creamy Garlic Dressing. #WFPBNO #EATtoLOSE

I made a lunch with veggie burgers, Russian dressing and a kale salad with pickled banana peppers and creamy garlic dressing. All oil free and nut free with no processed sugar.  I posted this picture on Facebook:

The only thing anyone asked for was my recipe for creamy garlic dressing.
OK, Robert!  Here's my recipe...


1 cup silken tofu drained not pressed
3 garlic cloves lightly toasted
2 teaspoon apple cider vinegar
½  teaspoon salt
¼ teaspoon onion powder
¼ cup aquafaba

Toast the garlic until soft but not brown.
Add all ingredients to a blender.
Blend until creamy.
Refrigerate until ready to serve.

Friday, July 5, 2019

Pesto on Whole Wheat Pasta #WFPBNOpesto


 Someone asked what they could put on pasta noodles other than tomato sauce or olive oil. Challenge accepted! I never made pesto before so I thought I'd give it a try. I never had it before either so I don't know what it's supposed to taste like.  First I had to find out what pesto is. What I do know is what I have on hand and what tastes good to me. So let's start with that.
     The word "pesto" simply means "crushed" usually using a mortar and pestle. I live in an age that includes blenders so let's use that.  I looked up a traditional recipe for pesto. It includes basil, garlic, pine nuts, Parmesan cheese and olive oil. But who says that's all you can put in it? 
     Since I'm on a WFPBNO journey through life, focusing on keeping my weight down, I chose to leave out the pine nuts, cheese and oil. It's not that pine nuts are a bad choice. I had already met my limit of nuts and seeds for the day and didn't need them. Parmesan cheese is 64 % saturated fat so that's out. I left out olive oil because ITS OIL!!! Oil is fat and my body has no trouble making all the fat I need so I'm skipping it. 
     Everything goes in the blender together so it only took about 5 minutes to prepare. The whole wheat pasta was boiled for 12 minutes to get it the way I like it. Drain the pasta, put it back in the pot and on low heat stir in the pesto. The heat makes the sauce stick to the noodles.
3T dried basil, 4 cloves garlic, 1 green onion, a handful of fresh parsley, a handful of kale, a handful of spinach, a 6oz can of drained green olives, 1/4t cayenne pepper, 2T apple cider vinegar, a tomato, 5 mushrooms and 2T nutritional yeast in the blender. Make it into a paste. Add salt to taste. Pour it over whole wheat spaghetti and you have yourself a main dish!  Enjoy!

Monday, July 1, 2019

Veggie burgers! Just plants, no oil, lots of flavor!!! #Vegan #WFPBNO #EatToLose #FoodISmedicine

     I like to batch cook on weekends. Usually I make a big pot of brown rice with quinoa and a pot of beans that I can attack all week long. It was pretty hot out all weekend so I started thinking summer thoughts. I hadn't made any veggie burgers for some time so why not throw it all out there and see what sticks to the wall!
     The pressure cooker is ideal for this.  I had already made a pot of red beans, so now all I had to do was come up with something to stick them together and look appetizing. They smell really good too!
If there is anything in the list of seasoning ingredients that you don't like, there is always an alternative. One is to just leave it out! Everything will be fine. Add whatever you like to make it your own. Don't sweat the small stuff!!!
Besides the brown rice, quinoa, corn and beans, I know there are a lot of ingredients, but once you gather them, its just a matter of throwing them in the blender and mashing it all together.

Whole Food Plant Based No Oil

 2 cups brown rice, 1 cup quinoa, 6 cups water, 1T onion powder, 2t smoked paprika in the pressure cooker on multigrain setting.
In the blender:  4 Roma tomatoes, 6 mushrooms, 2 cups kale, 1 medium onion, 4 cloves garlic, 1T yellow mustard, 1/4 cup apple cider vinegar,  1/4 t Tabasco sauce, 2T date paste, 1 roasted beet,  and 1/3 cup low sodium tamari blended to a paste.
Put it all in a large mixing bowl. Add 2 cups of cooked red beans, 3 cups of dry quick oats, a pinch of black pepper, 1 cup of roasted corn kernels and mash it all together with a potato masher. (Season to taste with more tamari, salt, smoked paprika, liquid smoke, onion powder or whatever your taste buds choose)
Let it sit for at least an hour. I put it in the fridge covered over night to thicken.
Wet your hands,  make patties,  put them on a cookie sheet with parchment paper. Bake at 375F for 45 min. Take it out and let it cool for 15 min to release from the paper. Flip them and cook for 15 more minutes.
Baste them with your favorite BBQ sauce and put them on the BBQ grill, medium heat, for about 3min to add grill marks.
Plop them on  a whole wheat bun, add pickles, tomato, onions, catsup, coleslaw, relish, salsa, guacamole, pickled peppers, mustard...... what ever you want!  No guilt!!!


Wednesday, June 12, 2019

Hash Brown Waffles! #vegan #WFPBNO #oilFree

Here's more fun with potatoes!

Peel and cut up some spuds. Boil them for 15 minutes in salt water. Add a little unsweetened almond milk, garlic salt, onion powder to taste. Mash it up, cook it in a non-stick waffle iron until the steam stops. Don't peek or it will fall apart.  BOOM!
Hash brown waffles­čś▓

Sunday, June 2, 2019

Black beans! #foodismedicine #healthfood

Just so we are clear, there is no paradox regarding the healthy nature of cooked black beans. They are among the healthiest foods anywhere and are an excellent source of iron, fiber and complete protein, meaning they contain all 9 of the essential amino acids.

Cooked Black Beans Recipe

1 lbs dry black beans
2 TBSP dried onion flakes
1 TBSP garlic salt
1 tsp cumin
1/2 tsp cayenne pepper
1/4 cup apple cider vinegar
1 TBSP of lemon juice
Water to cover 2 inches above the beans.

Soak the beans in hot water for 1 hour. Drain and rinse thoroughly.
Put everything in your pressure cooker.
Set it for 1 hour on the beans setting. Let it vent naturally. Stir it up and serve hot or add to a salad.
I put it in the fridge overnight to absorb the liquids and reheat it or add it cold to a salad. Any way you serve them, they are high in iron, fiber and all 9 of the essential amino acids; the building blocks of protein.
As with all nutrients, it's not the amount of iron you eat but the amount you absorb. Heme iron, found in meat and blood, is better absorbed but it is also associated with higher risk of heart disease, stroke, cancer and Type 2 Diabetes due to oxidation of cholesterol and formation of free radicals. Non-heme iron comes from plants and is not associated with the same increased risk.  Just like in green leafy vegetables, the acidic nature of vinegar and Vitamin C from citrus fruit increase iron absorption by 67%.