Veggie Chopped Liver on Rye! #wfpbno #VeganVeggieChoppedLiver

VEGGIE CHOPPED LIVER ON RYE!

Veggie Chopped Liver…

It's made in a non stick pan with about a pound of portobello mushrooms, a large-ish onion, 14 oz of extra firm tofu, the juice of half a lemon, 1 TBSP of beet juice (or 1 slice of a roasted beet), 2 cups of rolled oats ground into rough flour, 1/2 cup of tamari, 1 TBS garlic powder, 1 TBS onion powder, a pinch of black pepper, an avocado, and 2 tsp 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.

Oil Free Air Fried Potato Wedges! #wfpbno

Seasoned Potato Wedges

Here's my quick and easy recipe for air fried potatoes.  I used my convection toaster oven and it worked perfectly. Mine is the Cuisinart Air Fryer Convection Oven which happens to be on sale !!!

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. Brush on a little water so the seasoning sticks. 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 375F for 15 minutes until they brown. Remove them from the rack. Drizzle with hot sauce or ketchup or both. Serve hot. No oil needed!!

10 Minute Eggplant Meal! #vegan #wfpbno

Batch cooking is such a life saver! A simple veggie chopper helps.  All I did was cut up a variety of veggies  and roast them in the oven on Sunday. Eat some daily. Occasionally get fancy. Using the cooked veggies, this was a 10 minute meal. Plenty for 2 people. 

Wash a whole aubergine (eggplant), wrap it lightly in paper towel and microwave it for 6 minutes.  While that cooks, put 1 cup of couscous in a bowl,  add some seasonings or hot sauce with 1 cup of boiling water. Give it a quick stir and cover for 3 minutes. Lightly chop up 2 cups of your mixed veggies. Mix the couscous and veggies together.

 DING!!!  Take out the eggplant (aubergine), slice it lengthwise and fluff up the inside with a fork. Smother it with the veggies and couscous.  Put some of your sliced carrots on top with parsley as a garnish.  Put some broccoli or cauliflower florets around it. Cover with paper towel and pop it in the microwave again for 90 seconds. I seasoned the broccoli with juice from half a lime and a drizzle of maple syrup....

DING DING DING!!!  

Matzo Brei Without the Butter, Oil or Eggs! #VeganFriedMatzo #WFPBNOfriedmatzo

 

5 Matzo broken up, soaked in boiling water, then strained but still a little wet.

14 oz Extra Firm Tofu drained and crumbled.

1T fresh lemon juice.

2 Scallions, finely chopped.

1 handful of fresh parsley, chopped, plus some for garnish.

2 T of seasoning of your choice  (I mixed up my own using turmeric for color, cumin, onion powder, cayenne pepper,  curry powder (sabji masala) and 2 pinches of black salt for the eggy flavor).

Add the Matzo last so it doesn't totally disappear.  Mix it all together and put it in a nonstick pan with a lid. Cook it over medium heat, folding it over itself as it cooks, every 30 seconds and replacing the lid so it doesn't dry out completely. As the bottom browns, keep folding it together until the moisture is gone. You can add a little water or low Sodium veggie stock if it dries out before it browns. Garnish with fresh parsley.

Serve hot

Is Plant Based Eating Hard?

QUESTION- IS EATING PLANT BASED HARD?

Type 2 Diabetes?       Hard.

Heart disease?           Hard.

Stroke?                        Hard.

Colon cancer?            Hard.

Multiple Sclerosis?   Hard.

Plant-based eating?   NO.

ROASTED VEGGIES

On parchment paper, I roasted chunks of sweet potato, parsnips, carrots, butternut squash, pineapple and mango seasoned with a drizzle of low sodium Tamari, Kinder's No Salt Garlic and Herb seasoning, the juice of one orange and 1/2 a lime for 35 minutes at 425F, then broiled then for an additional 10 minutes. The natural sugars caramelized and blackened on some of the veggies and the pineapple. I loved it!!! 

Vegan Stir-cooked Pineapple Mango Veggies Quinoa #wfpbno

Vegan Stir-cooked Pineapple Mango Veggies

...and QUINOA!!

Makes 2 large servings (218 calories with 1/2 cup cooked quinoa per serving)

Sweet and slightly spicy this stir-cooked veggie dish has a balanced flavor and can be used as a main course or side dish.

RECIPE

1 medium onion

2 cloves finely chopped garlic

1 red Bell Pepper sliced into thin strips 

2 stalks celery  cut into thin 3 inch strips

1 cup of purple cabbage cut into thin strips

1 poblano pepper  sliced into thin strips

1 large carrot cut into thin rounds

1/2 cup mango cut into small, thin squares

3/4 cup pineapple cut into small thin squares 

1 cup dry quinoa cooked with 1T Lite Soy Sauce, 1T fresh lime juice and 2 cups water

In a large nonstick pan caramelize the onions. (Over medium heat cook the onions dry, covered with a lid. Stir every few minutes until they start to brown or just start to burn. Deglaze the pan with 1/4 cup of water while stirring the onions giving them the caramelized color. Cook off the water.)

Add all the vegetables and fruit and cook covered on medium to low heat, stirring occasionally, until tender. Cook off the water released by the vegetables. Cover and put aside to let the flavor develop white the quinoa is cooking.

In a small saucepan bring the 2 cups of water to a boil. Add the soy sauce, lime juice and dry quinoa. Turn the heat down to a low simmer and cook covered for 15 minutes.  

Plate it and enjoy!

Thanksgiving Side Dish - Glazed Veggie Casserole #Vegan #Glutonfree #wholefoodplantbasednooil #WFPBNO

#OilFree #GlutenFree #NoAddedSugar 

Oh yes you can make AMAZINGLY delicious food free of animal products and even gluten free even on Thanksgiving! Even better still...oil free as well!!!
Honestly. Haven't you been trying to eat healthier?
Its so much easier to do than you imagine. You already have most everything you need in your own kitchen. I got my Nutritional Yeast at Amazon, but everything else is from Kroger's.
 2 cups GF flour, 2 tsp baking soda, pinch of salt, pinch of rosemary, 3/4 cup water, 1/4 cup applesauce.  That's what I used to make the bottom crust.
The glaze is made of a simple reduction of nutritional yeast, maple syrup, vegetable stock and a rounded TBS of GF flour! Just put it in a sauce pan, simmer it and whisk it until it's thickened.
The middle is all the good food I use to make vegetable soup plus 1/2 cup chopped pineapple and 1 inch of chopped fresh ginger added. All the stock was squeezed out through a strainer and saved for the recipe. Bake it at 375 for an hour, let it cool for 15 minutes then cut and serve.  Simple!

Vegetable Soup

• 1 large sweet onion chopped.
• 4 cloves of garlic chopped.
• 3 medium carrots chopped.
• 1 large parsnip washed and chopped with the skin on.
• 1 medium russet potato peeled and chopped.
• 3 stalks of celery chopped.
• 1/2 cup of dry split peas.
• 1 can of green beans drained.
• 1/4 tsp cumin.
• 1 TBS dried parsley.
• 1 TBS dried basil.
• 1/8 tsp black pepper.
• 1/3 cup low sodium soy sauce.
• water to cover the veggies (about 6 to 8 cups) .

In a stock pot or pressure cooker add all the ingredients. Add enough water to cover all the veggies by an inch. Cook it!  

(In the stock pot, bring it to a boil, turn the heat down low to let simmer and cover. Cook it for an hour).

(In the pressure cooker, seal, set it on the soup setting, let it vent naturally).

Save the stock and drain the veggies as thoroughly as you can.

Add the pineapple and chopped ginger. Mash the veggies with a potato masher. 

In a 9 x 9 inch glass casserole dish lined with parchment paper press the crust out to line the pan including the sides. Bake it for about 20 minutes at 425 F or until it begins to brown. Add the strained veggies making a flat surface. Cover it with the glaze and bake it for another 30 to 40 minutes until the glaze is beginning to brown. Let it cool for 20 minutes then cut and serve.