WFPBNO Quinoa Bowl

QUINOA WITH CUCUMBER, TOMATO AND PARSLEY

Quinoa is an ancient grain-like seed from South America packed with protein and fiber. This is great, hot or cold, as a side dish or a main course.  One cup (185 grams) of cooked quinoa contains 222 calories, 8 grams of protein, 3.6 grams of fat, 39.4 grams of carbohydrates, and 5.2 grams of dietary fiber. That works out to 14.6% of the calories coming from fat, just inside T. Colon Campbell, PhD's 10% to 15% recommendation. It is a gluten-free plant food that provides all nine essential amino acids. [1, 2, 3]

Plus it's full of the minerals we all need:

Key Vitamins and Minerals

Manganese: 51% of the daily value
Copper: 39% of the daily value
Magnesium: 28% of the daily value
Phosphorus: 22% of the daily value
Folate: 19% of the daily value
Iron: 15% of the daily value [1]
Calcium:  3% or 31 Milligrams
Delicious and nutritious!!!!!

RECIPE:

1 Cup dry quinoa.

3 Cups homemade vegetable soup stock.

1 Cucumber, diced.

2 Roma tomatoes, seeded and diced.

3/4 Cup of fresh, chopped parsley.

The juice of 1/2 of a lemon. 

In a pot with a lid, bring the soup stock to a boil. Add the quinoa and lemon juice. Reduce the heat to a simmering boil. Cover and let it cook for 15 minutes. Take it off the heat, covered and wait 10 minutes to let it absorb the liquid.

Fold in the cucumber, tomato and parsley. Serve hot or cold.

The lemon juice makes it taste better and improves the absorption of the minerals, including the non-heme iron, by up to 37%!!!!

Homemade soup stock is easy to make and gives you contol over the sodium content. The lower the better!!!!

WFPB no SOS Zoodles!!!

ZOODLES, PURPLE SWEET POTATO, SALAD AND A CUP OF VEGGIE SOUP

Zoodles are long strips of zucchini, made with a spiralizer then cooked with onions, garlic, kale and pepper.  I drained off the extra liquid and reduced it in a sauce pan to make veggie soup broth.  The zoodles were mixed with 3/4 cup of homemade spicy spaghetti sauce and 2 TBSP's of nutritional yeast folded in on low heat. I added 1/2 tsp of Masala for extra flavor.  

RECIPE 4 servings

 

4 medium size zucchini, spiralized.

1 cup of chopped kale.

1 Sweet onion diced.

2 garlic cloves, diced.

1 jalapeno pepper, diced.

2 TBSP's nutritional yeast (nooch).

1/2 tsp masala seasoning.

3/4 cup of spaghetti sauce

In a non-stick frying pan with a lid, caramelize the onions in 1/2 cup of water. Add the zucchini, kale, garlic and pepper. Cook covered on low heat, stirring occasionally until the zucchini gives up it's water and the kale gets tender. ​Add the  nutritional yeast, and masala. Stir well and fold together over low heat until well combined. Strain off and save any excess liquid if desired to use as a soup broth. Fold in the spaghetti sauce, warm through and serve!!

Veggie chopped liver with corn, broccolini and side salad

Broccolini, Corn, Nut-free Veggie Chopped Liver, Whole Wheat Matzo with Horse Radish, Spicy Mustard and Cucumber, Tomato, Mint, Basil Salad 

This was my late lunch/early dinner. The broccolini was steamed, the corn was washed, wrapped in paper towel and microwaved for 2 minutes per ear. The salad was dressed with balsamic vinegar. The recipe for my version of veggie chopped liver is rather time consuming but so good. I gave some to my Cousin Rhonda and she liked it so much she had it for lunch 2 days in a row!!! Im Farklempt and Kvelling!

[Note:  for those on the Esselystyn diet, leave out the tamari and avocado. Try a salt substitute and call it Mushroom pate]

 

 VEGGIE CHOPPED LIVER RECIPE

It's made in a non stick pan with:

2 pounds of portobello mushrooms, 

1 large-ish onion, 

14 oz of extra firm tofu, 

the juice of half a lemon, 

2 TBSPs of beet juice (or 1 slice of a roasted beet),  

2 cups of rolled oats ground into rough flour, 

1/2 cup of low sodium tamari, 

1 TBS garlic powder, 

1 TBS onion powder, 

a pinch of black pepper, 

1 avocado,

1 TBS of fennel seeds ground into powder.

Chop the mushrooms and in a non-stick pan, on medium heat dry sauté the mushrooms covered until they give up their water. Add the onions and cook covered until caramelized, then uncover to cook off some of the water. Use a slotted spoon to transfer the mushrooms from the pan to a blender or food processor. Add the avocado and the dry seasonings to the blender and run it but don't puree it. Press the water out of the tofu and crumble it into the pan. Add the lemon juice and tamari to the pan. Use a wooden spoon to stir the tofu and cook off the liquids like a tofu scramble. In a bowl, mix it all together adding some of the oat flour until it reaches the desired thickness and texture. Cover it and store in the refrigerator overnight to let the flavors meld and to let the oats soak up any extra liquid.

OMG! LIKE MY YIDDISHA MOMMA USED TO MAKE😋😘🥰

Curly Protein Pasta #WFPBnoSOS

Brami Curly Mac Protein Pasta

The pasta is from Costco. It is made from Italian Wheat and Lupini Beans. Each serving contains 21 grams of protein and 9 grams of fiber with 4 grams of fat from the beans. 350 calories per serving. 

If you do the math, 10.2% of the total calories come from fat. The goal is between 10% and 15% of calories per day from fat. This is a WINNER, WINNER, PASTA DINNER!!!

RECIPE

One serving is 3.5 oz = 1 cup of dried pasta.  Boil for 15 minutes and strain, keeping a cup of the pasta water. Do not rinse the cooked pasta.

1 clove of garlic, chopped.

1 green pepper, chopped.

1 red pepper, chopped.

2 handfuls of kale, chopped.

1 handful of cilantro, chopped.

1 medium sweet onion, chopped.

1 TBSP nutritional yeast (optional).

2 TBSPs lemon juice.

Put the boiled pasta in the fridge to cool and form resistant starch. Your body will break it down slower, form butyrate, a short chain fatty acid, which feeds the cells lining your large intestine.

Put the pasta water, lemon juice and all the chopped veggies in a pot or skillet that you can cover and cook them over medium heat, stirring occasionally, for about 20 minutes or until most of the water cooks off.

Add the pasta to the cooked veggies an stir until the pasta is heated up and the water has completely cooked off. Put the lid on tight, take it off the heat and give it 5 minutes for the pan to deglaze. Plate it and sprinkle on the nutritional yeast.

Enjoy!!!

Chocolate Nicecream!

Chocolate Nicecream

Long, hot day. Short, frozen nicecream!

Chocolate, frozen and fudgy. No milk products. No nuts. Just delicious and refreshing...

Four ingredients:

4 over ripe bananas - Slice up and freeze 

2 Tablespoons plant milk of choice ( this was soy)

4 Tablespoons cocoa powder

8 Pitted Dates .

Blend it all together.  Transfer it to a container and freeze for at least 4 hours. If it is the next day and brick hard,  microwave it for 20 seconds, let it sit for 2 minutes then scoop!

Brown Rice with Cilantro and Lime, Twice Baked Potato and Sweet Corn #WFPBnoSOS #PlantBasedMeal

Brown Rice with Cilantro and Lime, Twice Baked Potato, Sweet Corn

You are looking at my whole food, plant based, no added salt, oil and sugar free dinner last night. 

The brown rice came out perfectly fluffy, which was a first for me. 

The twiced baked potato was also a bit of a triumph, because I didn't really, truly bake it even once.

The sweet corn was perfect without boiling or baking it either!!!

Recipes

BROWN RICE

1 Cup of dry brown rice.

2.5 cups of homemade no added sodium veggie broth (or water).

1/4 Cup of chopped cilantro.

Juice 1/2 of a lime. 

Put it all together in a small pot that has a lid. Bring it to a boil, then reduce the heat to a simmer. Put the lid on and leave it alone for 40 minutes. Take it off the heat and leave it alone for 10 more minutes. Fluff it up with a fork and serve.

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TWICE BAKED POTATO

1 large Russet potato.

2 TBSPs of Nutritional Yeast.

1/2 tsp of smoked paprika.

1/4 cup of soy milk (any plant based milk)

Wash a large Russet potato. Wrap it in paper towel. Microwave it for 6 minutes, flip it over and microwave for 2 more minutes. Let it sit for 10 minutes; it's still cooking. When it's cool enough to handle, cut enough of the skin off the top to hollow it out with a spoon. 

Mix it all together with the nooch, plant based milk and smoked paprika until smooth and spoon it back into the potato skin. Use a fork to make lines on the top. Put it into the toaster oven or oven and broil it to darken the top. I used a small torch.

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CORN ON THE COB

Shuck the corn, wash it and wrap it in paper towel. Microwave it for 2 minutes per ear. Leave it alone for 10 minutes (it's still cooking) until it's cool enough to handle. DONE!!!😋

One Pan Pasta Revisited

I like to tweak my recipes once in a while. Here is a pasta tweak. Costco now has an Italian pasta made from wheat and Lupini beans. It is high in fiber and protein while very low in fat. This recipe works with any type of pasta, but rotini or fusilli gives it body and texture. You can make any pasta into a resistant starch by simply refrigerating it over night and warming it up again. Resistant starches are heat stable. Once formed, your body will absorb the carbohydrates at a slower rate. In addition, the Lupini beans break down in your intestines to form butyrate, a short chain fatty acid that nourishes the cells of your intestine and help you avoid colon cancer. 

Recipe

2 cups of dry Pasta made from wheat and Lupini beans. The rest is veggies...onion, purple cabbage, red, green and jalapeno peppers, celery, basil, fresh pineapple, 3 tablespoons of nutritional yeast (nooch),  an orange with orange zest. 4 cups of water. 

Put everything but the nooch in one covered pan. Simmer on low heat until most of the water is gone (30 to 40 min), then uncover and stir in 3 TBSPs of nooch. It's done when the rest of the water cooks away. Turn off the heat and cover it for 10 minutes to deglaze the pan. Salt to taste. (I use way less salt when I add a pinch at the end)