Shepherdess Pie


This version is similar to Shepherd's Pie, but leaves out meat and dairy.


Veggie Base:

  • onions and garlic 
  • bell peppers 
  • Green beans 
  • Carrots 
  • 16 oz tomato sauce - many prefer 1/2 c vegetable broth!!! 
  • More Veggies - onions, garlic, corn, broccoli, mushrooms, peas, celery, 
  • Spices & Sauces - Coconut Aminos, vegetable broth 

Mashed Potatoes

  • 2 cups potatoes 
  • Liquid Options - some of the starchy liquid from boiled potatoes, nut milk, cashew cream
  • Flavor Options - garlic, spices 
  • Toppers: paprika, chives 

Garnish

  • paprika
  • chives

* Tip 

Instead of using a baking dish, keep the filling in the (ovenproof) sauté pan in which you cook it, top with the crust, and bake it all in the oven for a skillet version that won't dirty another dish. An IRON SKILLET would be perfect!!!

  1. Boil potatoes. Reserve some of the cooking water. 
  2. Saute onion, garlic & peppers in LARGE *skillet. (IRON SKILLET) Drain. 
  3. Add vegetables (not the potatoes). 
  4. Simmer. 
  5. * Spoon veggie mixture into baking dish (or follow tip and bake in iron skillet!). 
  6. Make mashed potatoes - blend potatoes with other ingredients like nut milk, vegan butter, roasted garlic, salt and pepper. Check out this recipe for mashed potatoes! It uses cashew cream. I need to try that! 
  7. Cover vegetables with potato mixture. 
  8. Bake for 20 to 25 minutes. 
  9. Garnish with paprika, chives... 


Interesting - The Differences Between the Different Shepherd-Like Pies:

Shepherd’s Pie  - refers to the pie when it’s made with lamb.
Cottage Pie -  made with beef.
St. Sephen’s Day Pie - made with ham and turkey.
Fish Pie - is made with, you guessed it, fish.
Shepherdess Pie - vegetarian or vegan.


Salad - Quinoa with Butternut Squash and Caramelized Onions

Inspired by: Recipe from Julia's Album



  • broth
  • 1 1/2 cups quinoa, cooked 
  • 1 onion, sliced 
  • 1/2 butternut squash, medium size 
  • salt 
  • 1/4 cup French Vinaigrette salad dressing, add generous amounts of dressing to individual portions 
  • sprinkle of nutritional yeast - optional
  • 1/4 cup pine nuts, toasted 


COOK QUINOA
  1. Place quinoa in a fine mesh strainer and rinse it a few times under cool water.  Quinoa can be bitter if you do not properly rinse it before you cook it. Rinsing gets rid of the quinoa’s natural coating, called saponin, which is what makes it taste bitter.  Quinoa should NOT be soaked.
  2. Add uncooked quinoa, 1/8 teaspoon of salt and 1 cup of water to a large sauce pan. Bring to boil. 
  3. Reduce to medium simmer and cook, covered, for about 20 minutes. 
  4. Remove from heat, stir the quinoa with the spoon. Cover the pan with lid, and let the quinoa rest in the pan for about 10 minutes. 
  5. Yield: 1/2 cup of uncooked quinoa yields 1 1/2 cups of cooked quinoa. 
More info on cooking quinoa can be found HERE.



ROAST BUTTERNUT SQUASH
  1. Preheat the oven to 400 F.  Line the baking sheet with aluminum foil.
  2. Peel the squash and slice it into 3/4 inch cubes. You will only need 1/2 of the medium size squash. Toss the squash cubes in a large bowl with 2 tablespoons broth and generously sprinkle with salt. 
  3. Put butternut squash on the greased baking sheet and roast for about 30 minutes, until soft. Flip the squash cubes over midway through baking. Let it cool slightly before adding to the salad. 


CARAMELIZE ONIONS

  1. Thinly slice 3 large onions. 
  2. Heat a large skillet on high heat. When pan is heated, add sliced onions and cook on high for about 10 minutes.
  3. Reduce heat to medium and continue cooking onions for 10 more minutes, continuing to stir, as onions brown even more without burning. At this point add just a pinch of salt over onions. 
  4. Continue cooking the onions for 10 more minutes on medium or low heat, stirring occasionally to make sure onions don’t stick to the bottom of the pan or burn. Add a little bit of water or broth if they start to stick. 
  5. Total, by now you should have cooked onions for 30 minutes
  6. Remove the pan with caramelized onions from heat and sprinkle the onions with a small amount of balsamic vinegar to deglaze the pan. 
  7. Using spatula, stir the caramelized onions, scraping the bottom of the pan and coating onions with a pinch of balsamic vinegar you just added. 





PUT IT ALL TOGETHER: 

  1. In a large bowl, combine cooked quinoa, roasted butternut squash, caramelized onions, and mix with the dressing. Add the dressing only before the serving, and add as much as you want to individual portions, as both quinoa and butternut squash tend to be on a dry side, and this dressing (when generously applied) fixes this beautifully! 
  2. Top each individual serving of quinoa salad with nutritional yeast and toasted pine nuts.



Note: The quinoa salad keeps very well refrigerated for up to a week, but only without dressing. Add the dressing only before serving.

Ratatouille - Slow Cooker Version

Inspiration:  Eating Bird Food


This is before cooking.  I didn't have eggplant, but look forward to including it next time!

  • 1 large onion, chopped 
  • 6 cloves garlic, minced 
  • 1 large eggplant, chopped 
  • 1 orange bell pepper, chopped 
  • 4 summer squash/zucchini squash 
  • 1 cup chopped grape tomatoes 
  • 1 teaspoon dried oregano or Herbs de Provence 
  • salt and pepper 
  • 1/4 teaspoon crushed red pepper (optional) 
  • 1 cup fresh basil, chopped

Add all ingredients except basil into a large slow-cooker, cover and cook.

Cook for 3-4 hours on high or 5-6 hours on low.
*IMPORTANT - Don’t overcook! It’ll turn to mush.

The ratatouille is ready when the vegetables have softened, but aren’t mushy.

If the ratatouille seems too watery, remove the slow cooker lid and cook on high for the last hour.

Just before serving, gently stir in fresh basil.

Serve over a whole grain like rice or quinoa as a main entree.



Special note about eggplants:

If you are worried that the eggplant might be bitter, peel and cut it in whatever size and shape pieces the recipe calls for. Place it in a colander, sprinkle generously with salt. Let the salted eggplant sit for at least 1/2 hour or up to 1 1/2 hours. You'll see beads of moisture start to form on the surface of the eggplant as it sits. Some of the pieces may start to look a little shriveled; this is fine. When you're ready to cook, rinse the eggplant under cold water to remove the excess salt and pat it dry.  Pressing the eggplant also collapses some of the eggplant’s air cells, so it absorbs less oil if it’s sautéed.

When eggplant slices are fried, their spongy texture absorbs a surprising amount of liquid. As air pockets collapse, some of that is released. 

There are plenty of ways to cook eggplant.  Roasted, baked, or grilled eggplant is also delicious.

- Source: Science of Cooking

Drink - Green Smoothies

Note:  I run hot and cold on smoothies. Even though the ingredients are super healthy, there's an ongoing debate over them.  I am not sure where I fall.  A number of years back, I had them most every day and felt great, so they must be pretty good.

In the last couple of years, I have leaned more towards having my fruits whole, believing the slower process of breaking down the fiber during digestion slows the sugar spike.  Occasionally, I would make one if running errands and needing an easy take-along.   A smoothie and a healthy muffin make a filling meal replacement and it beats the heck out of anything I could pick up at a fast food place.

UPDATE:  I'll probably start incorporating more smoothies again.  I recently saw a Dr. Greger / Nutrition Facts video where he makes a pretty good case for having a smoothie if it included berries.  Berries slow down the sugar spike - "a green smoothie recipe, packed with berries and greens, would be expected to deliver the best of both worlds: maximum nutrient absorption without risking overly rapid sugar absorption."



A green smoothie is basically a delicious and healthy fruit smoothie with a handful of greens thrown in. You don't taste the greens unless you use something strong.   OMG - don't use arugula!   The fruit should be the dominant flavor.


THE BLENDER
You blend everything in a blender. Most any blender will work. I used a cheaper blender for several months.  That will do an OK job while you experiment, so don't let the appliance stop you from trying this out.  The really good blenders (Vitamix and Blendtec) are the very best.  If you get really serious about smoothies, you may want to splurge on one of the better ones.  I have a Blendtec that's getting some age on it but still works great.  My sister has a Vitamix.  Both are equally good.


THE INGREDIENTS

First of all, don't get too hung up on recipes.  I think every smoothie I've made has turned out a little different from the last.  You will learn which ingredients you love, which combinations you enjoy, approximate amounts that see to work and shortcuts to make the whole thing easy.  Plan to experiment and have fun!

Water and Ice
When making enough to share or drink throughout the day, I start with around 20 to 24 oz of water. If I'm adding juiced ingredients, like citrus or veggies, I'd use less. If I want it really cold and milk-shakey and plan to add ice, I'd use less water.


Greens
Next I add a handful of greens.   Even if you have stomach issues and think you don't do well with greens, you WILL be able to tolerate them in smoothies.

After doing the smoothies for a while you'll find you start wanting larger proportions of greens in each smoothie. When just starting out or wanting to entice your family on board, use less.

It's good to vary the greens from day to day. I tend to overdo on the spinach because it's so easy to get organic, washed, and ready to go.  Here's a good article from Simple Green Smoothies with recommendations on good greens for smoothies.

My favorite greens are spinach and kale. Those have a really subtle flavor. Sometimes I add bits of parsley or mint. Those flavors are stronger, but pleasant. I have played around with other greens and will continue to do so.

Some greens are too strong.  I made an arugula smoothie once that had to be dumped out. Arugula is very strong. 





Fruit
Next I add fruit. Fruit combinations are where you will have the most fun experimenting to change the taste.

Citrus is at it's best here in the winter. They are great in smoothies.  HOWEVER, if you have a sensitive tummy, citrus may be irritating.  I know - I have to be very careful with citrus.

I keep lots of different fruits on hand and change with the seasons and my mood.  In the smoothie shown above, I have pineapple, mango, peaches, and strawberries. Organic is best if you can manage. Fresh is great. Frozen is fine. Canned will do in a pinch, but I try not to resort to this.

 When you are just starting, you will probably like the smoothies to be extra sweet.  Mangoes are really sweet - that's one of my favorites. Add bananas for added sweetness, but may not be best if you won't be having the smoothie right away.  Apples add sweetness as well, but the texture is different.



Color
The color of the smoothie will vary according to what you add. If you use yellow or light colored fruits, your smoothie will be a beautiful shade of green. If you use red or blue fruits (like berries), the color will be sort of a purple color. I've heard a few smoothie experts swear that kids are more apt to go for the purple colors. I prefer the bright color of the greens.  Sometimes, a combination of fruits can end up being a rather unsightly brownish shade.  It can still taste great, but if the color turns you off, put it into a non-see-through container!



Flax and Other Additions
I'm on a kick right now where I enjoy adding a bit of flax seed. I grind it in a Kitchen Aide coffee grinder until it's a powder. The flax is really healthy and as an added bonus, it helps the consistency of the smoothie.

Chia seeds are also healthy and thicken a watery smoothie a bit.

I have no need or use for protein powders for a number of reasons.  A whole Food Plant Based diet provides plenty of protein. Some of the ingredients in those powders are not so good.  I prefer to stick to whole foods for nutrition.


Blend
Next I blend. The picture above is about halfway through the blending process. There are still bits of green and chunks of fruit.


By the end, you should see no bits and pieces. This is where you notice the difference between a good blender and a great one. With a good blender, it takes longer to get this consistency. For the money difference, you may not care!


Consume
I end up with two quarts. I drink some and put the rest in the fridge for later. Drinking immediately is best, but you can make these ahead. Sometimes I make a batch in the evening for the next morning if I will have a rushed morning. One smoothie guru says to drink them within 24 hours.  I would say 8 to 12 hours is better.  After it sits awhile, it can separate - watery at the bottom and foamy at the top. Just shake it up and it's OK.


Clean Up
Finally, clean up your mess. The blender should be cleaned immediately. Just put a bunch of water in and 1 tiny drop of detergent. Blend. Rinse. I can make a batch within 10 minutes and that includes the time getting everything out and cleaning up.


More


Don't use the same ingredients every day
You want to get a wide variety of nutrients!  


As I first got started on smoothies, Green Smoothie Girl was one of my main resources. Her site has a great video demonstration and lots more information. It's been awhile since I perused her site. I see that she's added all sorts of new things. I think I might need to go explore.

Cabbage - Braised

Inspiration Source:  Kitchn



Original recipe called for bacon.
I'm not gonna lie - it was good, but  that was from another life.

This healthier version was yummy and very easy!!  

  • 5 cloves garlic, finely chopped
  • 1 medium green cabbage, cut into 1/4-inch-thick wedges
  • 1 cup broth
  • 1 bay leaf
  • 1-1/2 teaspoons kosher salt
  • 1-1/2 tablespoons apple cider vinegar
  • Kosher salt
  • Freshly ground black pepper
  1. Heat a 5-quart or larger Dutch oven on medium-high heat. Add a little broth.
  2. Add garlic and stir. 
  3. Place the cabbage wedges cut-side down in the pot (they will not sit in one layer). Cook undisturbed until the cabbage pieces on the bottom begin to slightly brown, 4 to 5 minutes. Using a wooden spoon, bring up the cabbage sitting on the bottom to rotate the pieces on the top to the bottom of the pot. Continue cooking until the cabbage slightly wilts and more pieces brown on the edges, 7 to 8 minutes.
  4. Reduce the heat to medium. Add the broth, bay leaf, and salt. Simmer, stirring every few minutes, until the cabbage is tender and all the liquid is evaporated, 20 to 25 minutes.
  5. Remove from the heat and stir in the vinegar. Taste and season with salt and pepper as needed. Serve immediately.

Bread - Honey Wheat Bread - Bread Machine Version



MY Whole Wheat Honey Bread



Place wet ingredients in bread machine pan.
  • 1/3 cup honey 
  • 1 cup warm water (not too hot) 


Place these ingredients in different corners of the bread machine pan. None of these should be close to the yeast.
  • 1 ½ tablespoons room temp butter (or olive oil or safflower oil)
  • 1 ½ teaspoons salt (opposite corner from butter)
  • ½ teaspoon white sugar 



Place flour in bread machine pan.
  • 1 cup whole wheat flour 
  • bread flour - 2-1/4 cups  (Seriously - BREAD FLOUR! NOT all purpose!) 



Make a shallow indent in the middle of the flour. Pour the yeast into this indent. Do not go so far as to touch the liquid!!! If the yeast and liquid get together before the machine is scheduled to begin, then the yeast will become active and likely make a big mess out of the machine.
  • 1½ teaspoons yeast



Advice 1: Yeast used in a bread machine should be labeled “Active Dry”. Rapid rise yeast isn’t worth the extra cost, and the time savings is negligible once you get the hand of making bread.  Packets of yeast usually hold 2 ¼ teaspoons of active dry yeast. You may use one packet of yeast to replace 2 teaspoons of yeast in most bread machine recipes. The extra ¼ tsp of yeast won’t make that much difference.Advice 2: Quantity of yeast is important, as less yeast will make the bread less fluffy after baking, whereas too much yeast will make the dough light and runny in consistency, causing it to collapse in the oven while baking.


Bread Machine Settings:
    • Select  - 3 clicks Whole Wheat  (3:35)
    • Crust Control  2 clicks 1 ½ lb  
    • Loaf Size1 click Light  (3:27)


Press Start. Time on machine reads 3 hours 27 minutes.

During the first kneading, take a look at the dough! Make sure it’s forming a dough ball. If it’s too gooey, add a little more flour. Skip this step and be prepared for possible heartache!

Set two timers - 

Timer #1 -  2 hours -  Take it out before the baking cycle begins. 

Timer #2 - 30-35 minutes. Make sure the dough is forming a dough ball. If it’s too gooey, add a little more flour. Skip this step and be prepared for possible heartache! 



Prepare Pan  the bread will be cooked in - grease it or better yet, line with parchment paper!!!

Put dough in prepared pan and let it sit in a warm spot, covered with a tea towel, for hours til it doubles in size again. This step is optional but it makes 2 much lighter loaves instead of one heavy one.


Bake at 350 degrees as follows - 
  • one big loaf - 40 minutes 
  • wide loaf in casserole dish - 30-35 minutes – optional: cut in roll-size lines 
  • split into two loaves - 25 minutes 
  • two soup bowls - 25 minutes 
  • rolls - 15 minutes 

Brush crust w/ butter when it comes out.

BREADMAKING TIPS

I found this following notes somewhere online, possibly from more than one source.  I wish I could remember where and give credit because they sure were helpful to me while getting my recipe right.

FLOUR
Bread Flour makes better bread. I know you don’t want to hear that but it is true. Bread flour is made from hard wheat so it has more gluten, or wheat protein, in it than regular all-purpose flour. All-purpose flour is a blend of hard and soft wheat. This makes it serviceable for biscuits, cakes and quick breads, which prefer soft wheat flour; and also serviceable for yeast bread, which prefers hard wheat flour. It is called all-purpose flour because it is designed to be used for all baking purposes.
Bread flour is made for yeast bread. If you don’t have bread flour then you may use all purpose flour for most bread recipes. Your results will not be exactly the same as if you had used bread flour, but you will still have good results, and you will still get good bread. Sometimes you will need to add a tiny bit more flour to your dough if you use all-purpose flour. This isn’t always true but it is sometimes.
Different brands of bread flour produce different textured breads. I use the cheapest bread flour I can find and have always been very pleased with the results. Bread flour costs a little bit more than all-purpose flour. I consider it worth the extra cost.

SALT 
Salt is a necessary ingredient in machine made bread. It regulates the rising process so that the bread dough doesn’t spill over the bread bucket into the machine. I have read that it takes at least 1/4-teaspoon of salt per pound of bread to regulate it properly. I don’t know if this is true or not. If it is though then it means that you can reduce the amount of salt in a 2 lb recipe to a minimum of 1/2-teaspoon. Salt also adds flavor to the bread. Bread made completely without salt doesn’t taste as good as bread made with some salt.

SWEETENERS 
Sugar, honey and other sweeteners soften the texture of the dough and the finished loaf. They also contribute to the browning of the bread and the crispness of the crust. The main role they play though is as easy-to-use-food for the yeast. Yeast can use the starch in flour for it’s food but it is much happier if it gets an easy to use food like sugar or honey. Most bread machine recipes call for at least a small amount of sugar. A very few may not, like machine made French bread, or occasionally pizza crust. If desired you may add between a teaspoon and a tablespoon of sugar to recipes that don’t call for any sweeteners of their own but you don’t really have to.
Bread machine breads do best if they don’t have too much sugar added to them. When making sweet dough from scratch it isn’t unusual to add a full cup of sugar to the dough. When making sweet dough in the machine though it is better to use 1/4 to 1/2-cup of sugar or honey at the very most. This is because the dough rises faster and higher in a bread machine than it does when prepared by hand. Too much sugar is too much food for the yeast and it gets over-excited. This can result in a machine made mess that is unpleasant to clean up.

LIQUIDS 
Liquids used in a bread machine should be room temperature or a little bit warmer. You should never use hot liquids in a bread machine. Liquids that are too hot will kill the yeast. Room temperature liquids make the yeast happy. If you are using tap water then warm tap water is fine. If you are using yogurt or buttermilk you may want to take it out of the fridge to warm up a bit before you use it in the bread machine. This isn’t strictly necessary, especially for breads baked on the Basic Cycle or longer. If you are using the Rapid Cycle though it is imperative that the liquids be warm or at least at room temperature.
Milk, buttermilk, and yogurt make the finished loaf of bread softer and give it a finer crumb. With milk or buttermilk, I usually use warm tap water and add powdered milk or dry buttermilk with my dry ingredients. If you have any whey leftover from making cheese it makes a very finely crumbed bread. It tastes really good too, better than you would think. Also runny yogurt that didn’t set up quite right is great in breads.
If you are making bread with water and you want to try something fun for a change, add a spoonful of vinegar along with the liquid ingredients. You will not taste the vinegar in the finished bread but the acid in it will keep the bread fresh for a little while longer after it is baked. This is an old-fashioned trick that still works well today.

FATS 
Fats make the finished loaf richer, softer, and also keep the dough from sticking to the non-stick surface of the bread pan (weird, huh?). Usually between 1 and 4-tablespoons of fat are used in a 2 lb loaf of bread machine dough. You can use most fats interchangeably in a bread machine. Margarine, oil, shortening, lard, chicken fat, bacon grease or butter will all give you pretty much the same results. Some of the fats will add a different flavor, and the texture of the bread will change very slightly, depending on which type of fat you use. The changes however, are minor so you can pretty much use whichever type of fat you prefer. Most often I use margarine or oil.
Solid fats do not have to be melted before adding them to the bread machine. It helps if they are at room temperature, but this isn’t always practical. I have added a couple of tablespoons of cold margarine to warm tap water before, and the bread has turned out fine. If you are using the Rapid Cycle the temperature of the fat becomes more important than for the Basic Cycle or longer cycles.

The Order In Which Ingredients Should Be Added to the Bread Machine
There is a big mystique about the order in which ingredients should be added to a bread machine. The truth is, if you are going to mix and bake the dough right away then it really doesn’t matter which order you add the ingredients. The machine will mix them all up regardless of the order they were added to the bread bucket. If you want to program the machine with the Delay Cycle to start while you are away, then the order becomes very important. The ingredients must be added in a way that will keep them inert until the machine begins it’s mixing. Therefore it is a good idea to get in the habit of adding the ingredients in this way from the beginning.
Most machines like it best if you put the liquid ingredients in first. This would include water, eggs, milk, honey, buttermilk, fats and extracts. Put the liquids into the machine first. Next add the flour. As you are adding the flour, urge it out overtop of the water so that that it sort of seals the water in. Then you can add the other dry ingredients like salt, sugar, dry milk powder and seasonings. The last thing you should add is the yeast. Most recipes suggest that you make a shallow indentation or well in the center of the flour and sprinkle the yeast into it. This is important because it prevents the yeast from coming into contact with the liquid until the machine begins mixing. If the yeast and liquid get together before the machine is scheduled to begin, then the yeast will become active and likely make a big mess out of the machine. I have never seen this happen, but my imagination is pretty vivid, and I try to avoid it. For quick reference, here is the order in which the ingredients should be added:
1. Liquid ingredients (water, eggs, milk, fat, honey)
2. Flour, to “seal” in the liquid
3. Other dry ingredients (dry milk, salt, sugar, seasonings)
4. Add the yeast last.

To sum it up, if you are going to mix and bake your bread right away, then add the ingredients in any order you please. If you are going to use the delay cycle to program the bread machine to work while you are away, then add them in the order given above.

Brussels Sprouts - in the Air Fryer or Oven


FROZEN Brussels Sprouts in the Air Fryer

Main Source: Whole Lotta Yum

The best way to cook Brussels sprouts in the air fryer is to use FROZEN ones! Frozen ones cook more evenly than fresh.

PREP

Grease the air fryer basket with a little avocado oil.  
In a medium-sized bowl combine the frozen Brussel sprouts, 2 tsp olive oil, sea salt, and pepper.  You don’t have to chop or slice the sprouts. 

LOAD THE BASKET

Do not over-crowd. If cooking lots of sprouts, consider cooking in batches. You will get the best results if you lay the Brussel sprouts in a single layer with space around each piece. If you stack, they might not get as crispy or browned.

Feel free to mix in other vegetables -mushrooms, onions, or butternut squash pieces, OR fruits - apples or pears are nice.

COOKING 

You are looking for the sprouts to be brown and crispy on the outside and soft on the insides. Brussel sprouts are technically soft and cooked through in less than 17 minutes, however, they still have some bitterness. Cooking them until they are slightly charred brings out the caramelization and reduces bitterness. Recommended cooking temperatures and times varied-
390 for 14 minutes 
375 or 380 for 20 minutes
When using a basket style air fryer, shake the sprouts EVERY 5 MINUTES!

FLAVOR OPTIONS 
 
Toss with cooked and chopped bacon.
Mix in maple syrup and cinnamon.
Stir in some melted butter and parmesan cheese.
Drizzle with a honey balsamic glaze. 
Toss with garlic powder and a squeeze of lemon.
Mix with some olive oil and fresh herbs.


ROASTED 

So you think you hate Brussels sprouts? Then try roasting them! OMG! They're actually sweet because the sugars caramelize in the roasting process. But the best part? They're easy!

Cut sprouts in half and peel off the tough outer leaves. 

Toss with a little salt, pepper and broth.   

Avoid olive oil. Interesting - in looking over a number of Whole Foods Plant Based brussels sprouts recipes, I realized that most of them simply skip the oil. They still turn out great. 

Extras, like coconut aminos, are nice, too. 

Roast them at 375 degrees until they're caramelized and tender - 20-30 minutes. (or 20 minutes in 450 degree preheated oven.

TIP: throw in some pecans towards the last few minutes! The toasted pecans make a great addition.


BREADED - Stovetop, then finished off in oven

  • 1 1/2 pounds Brussels sprouts
  • 1 teaspoon salt
  • 4 tablespoons broth
  • 4 tablespoons Nutritional Yeast
  • 4 tablespoons dried bread crumbs
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon seasoning salt
  1. Wash and trim Brussels sprouts. Cut an "X", about 1/8 inch deep in the stem of the sprouts, (this helps cook the sprouts more evenly and quickly).
  2. In a medium-size pan (preferably one that is ovenproof), cover Brussels sprouts with water, add salt and bring to boil. Cover and simmer for 6 minutes or until tender; drain. Be careful not to overcook sprouts.
  3. Place sprouts in a small casserole dish. Sprinkle broth over the sprouts and mix well to coat.
  4. Combine Nutritional Yeast dried bread crumbs, garlic powder, black pepper, seasoning salt and remaining broth and mix well; sprinkle mixture over sprouts.
  5. Heat sprouts under broiler (about 4 inches away from heat) for about 5 minutes or until crumb mixture is lightly browned. Serve hot.



Asparagus in Instant Pot - with Garlic & Nooch




  • 1 bunch of Asparagus, ends trimmed off
  • 3 cloves of Garlic
  • 1-1/2 cup water
  • 3 tbs broth (or oil)
  • 3 tbsp nutritional yeast  (aka Nooch) - traditional version uses Parmesan
*Note: Recipes originally called for oil instead of broth, so the asparagus may not turn out all that crispy.

Instant Pot Version


  1. Place 1-1/2 cup of water and trivet in the bottom of your Instant Pot.  Nice touch - add lemon juice to the water.
  2. Place Asparagus on a stainless steel insert with whole cloves of garlic.  Drizzle with broth / oil.   Salt and pepper to taste. If you like you can seasoned salt instead to kick it up a notch. Sprinkle with several drops of lemon juice, and lay a few thin slices on top of the asparagus.   Do not cover.  Can also use large piece of aluminum foil with the edges folded up so no broth leaks out.
  3. Place your Pot on High pressure for 4 minutes for regular size stalks or 2 minutes for small ones.  
  4. After 2 minutes natural release, do a quick release.   
  5. Sprinkle with nutritional yeast and serve.


Instant Pot Cooking Option from Another source -

Select the Steam option and set the timer for 0 minutes.  When the timer goes off, quickly release the pressure.


Alternate Stovetop Version

Heat broth in a large skillet over medium.

Add asparagus spears. Put a lid on the pan to steam for a few minutes. Continue to cook with lid removed so the asparagus will crisp. Stirring occasionally. Entire process only takes about 7 to 12 minutes.
Drain off broth, and sprinkle with Nutritional Yeast, salt and pepper.


How do I reheat asparagus?

If you have leftover pressure cooker asparagus that you want to reheat, simply place the leftover asparagus onto a cookie sheet and place it under the broiler for 2 to 3 minutes, or until it is warmed. You can reheat the asparagus in the microwave but the texture will come out a little bit soggy. By reheating the instant pot asparagus under the broiler, you’ll have a nice crispy outside with a soft inside. 

Brussels Sprouts - Stovetop with Toasted Pecan & Coconut Milk

Photo taken during the first step (in the skillet).
They are still soggy at this point.
This photo was taken before I discovered a similar recipe that called for cranberries.

This recipe calls for stovetop first, then baking.  Use a skillet that is oven proof so you won't need to mess up two pans!
I don't do the baking step every time, but baking gives them a bit of crispness, a nicely browned look, and, most importantly, keeps them from being soggy.
  • 1 pound of Brussels sprouts, halved
  • 1 cup coconut milk
  • ½ cup pecans
  • cranberries or craisins
This recipe included craisins.  It's a great addition.  My sprouts were much paler than usual.  I was afraid they were not as fresh and maybe wouldn't be as tasty, but thankfully, they were still delicious!

  1. De-stem and halve Brussels sprouts.
  2. Place Brussels sprouts in a skillet on medium-high heat. Pour coconut milk over sprouts and stir occasionally until no milk remains. Add pecans and craisins - toast until pecans are golden brown.
  3. Stick the pan in the oven and bake for a bit until the sprouts are slightly browned.  Maybe 10-15 minutes.



Condiments - Roasted Garlic Mushrooms

This is right out of the oven.
A garnish of fresh herbs would have been even better.

Simple and tasty mushrooms roasted in a balsamic-soy and garlic sauce!

Regular mushrooms are best.  The second time I made it, I used shiitakes and they were just too chewy for this recipe.  I might try some other varieties later.

  • 2 pounds mushrooms 
  • 3 tablespoons balsamic vinegar 
  • 2 tablespoons coconut aminos (could also use soy sauce or tamari) 
  • 3 cloves garlic, chopped 
  • 1/2 teaspoon thyme, chopped 

  1. Preheat oven to 400-ish. 
  2. Toss the mushrooms in the balsamic vinegar, soy sauce, garlic, thyme, salt and pepper. 
  3. Arrange in a single layer on a baking pan. 
  4. Roast in a preheated oven until the mushrooms are tender, about 20 minutes, mixing half way through.

This recipe also works just fine with sliced mushrooms.

Asparagus - Balsamic Roasted New Potatoes with Asparagus




A simple, delicious side dish featuring seasonal asparagus and new potatoes with the subtle sweetness of balsamic vinegar. 

Potatoes First

Preheat oven to 390F.

Line a large casserole dish or cookie sheet with parchment. Spread the potatoes in the dish. mix with oil, vinegar and salt.

Bake the potatoes for about 40 minutes.  (Could also steam them.)
  • new potatoes, cut into quarters
  • A generous pinch of salt and pepper
  • 2 tbsp garlic-infused olive oil - omit if avoiding oil
  • 4 tbsp balsamic vinegar


Asparagus Last 15 Minutes

Mix in asparagus and cook for an additional for about 15 minutes. 
  • asparagus tips, cut into 2 inch pieces or halved  (OR green beans)

Serve and enjoy!

CAUTION:  In the photo below, the potatoes were good, but the asparagus overdone and dry.  I did not use foil or a cover and I think I cooked the asparagus with the potatoes the whole time instead of the last 15 minutes.



You can use green beans instead of asparagus in this recipe!

This is before baking.  All I had on hand were frozen green beans, which are not as good, but it turned out OK.  I forgot to take a photo after they were cooked.



Squash, Zucchini, Tomato and Vidalia Onion Casserole

There are lots of ways to do this recipe.  Most similar recipes call for olive oil, butter, Italian dressing, and/or lots of cheese, which sucks the healthy right out and certainly doesn't vibe with a whole foods, plant based lifestyle.  





2 medium yellow squash
2 large zucchini
1 Vidalia onions, thinly sliced
2 large tomatoes, sliced
sprinkle of nutritional yeast
Italian Seasoning, maybe even Italian bread crumbs
 salt and pepper to taste

More:
Garlic
Basil - Granish

  1. Preheat oven to 375 degrees.
  2. Cut the zucchini and squash.  There are lots of ways to do the cutting.  It all depends on the presentation you're in the mood for.   The photos (from The Blond Cook) above are just two ideas.
  3. Line a baking dish with parchment and layer the squash, zucchini, onion and tomatoes into the baking dish. Sprinkle with nutritional yeast and bread crumbs. Season each layer with Italian seasoning and salt and pepper.
  4. Continue this layering process until all the vegetables are used up.
  5. Cover and bake at 375 degrees for 20 to 30 minutes (OR 350 degrees for 35 minutes  or until vegetables are to desired tenderness. --- This recipe could also be sautéed stovetop.

Squash - Healthy Summer Squash Casserole

I used basil instead of parsley - still good 



  • 2 lbs summer squash zucchini and yellow squash, cut into ¼-inch slices
  • 1 tsp salt
  • ½ tsp pepper
  • ⅓ cup Panko breadcrumbs, gluten-free
  • 2 Tbsp fresh parsley finely chopped



  1. Preheat oven to 350 degrees.
  2. Cut yellow squash and zucchini into thin, ¼-inch slices.  Place slices in dish, overlapping in rows.  You should be able to form 4 rows.**   Or just put everything in willy-nilly.
  3. Sprinkle breadcrumbs and spices over the zucchini and squash.
  4. Cover baking dish with aluminum foil and bake in preheated oven for 30 minutes.
  5. Remove foil and turn heat to a High broil. Broil for an additional 5-7 minutes, or until breadcrumb topping starts to turn a golden brown.
  6. Top with fresh parsley and enjoy!