Quinoa - Basics

Which is better, regular quinoa or red quinoa? Well, red does have about twice the antioxidant power, leading the investigators to conclude that red quinoa might significantly contribute to the management and/or prevention of degenerative diseases associated with free radical damage––though it’s never been put to the test. What about black quinoa? Both red and black quinoa appear equally antioxidant-rich, both beating out the more conventional white.  - Nutritionfacts.org

White quinoa is the least bitter of the three, while red and black have a chewier texture that holds up better in cold dishes like salads.

Make extra to freeze!

RINSE QUINOA:
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.  Place 1/2 cup quinoa in a fine mesh strainer and rinse it a few times under cool water.  Quinoa should NOT be soaked.


CHOOSE A LIQUID:
Cooking quinoa in water is just fine, but there are other options as well. Milk is good if making breakfast quinoa.  If I’m making it as a savory side dish, cook in a broth for a bit of extra flavor.


COOKING IN INSTANT POT:
Remember the Number ONE - 1 cup water, 1 cup quinoa, 1 minute in IP

The water to quinoa ratio is less in the Instant Pot - 1 cup of water for every cup of quinoa.

The reason for the reduced water is that the Instant Pot is more “sealed” than a traditional cooking pot, meaning less evaporation of water during the cooking process.

Toast the quinoa.   Optional but so good.   Use the Sauté function and add the quinoa. Stir it around for about 5 minutes, until it starts to smell, well, toasted. It really does make a difference on the final texture. You can skip it if you want, but don’t.

Cook - 1 MINUTE ON HIGH PRESSURE, SLOW RELEASE.


COOKING STOVETOP:
I use 1/2 cup quinoa and 1 cups of liquid, which will make about 1 1/2 cups of cooked quinoa. If you want you can double that to make a larger batch. Bring the cooking liquid to a boil, then stir in quinoa. Reduce heat to low, cover, and let simmer for exactly 15 minutes. Remove the saucepan from heat and let stand covered for another 5-10 minutes.


FLUFF AND SERVE:
Fluff the quinoa with a fork. Quinoa will pop upon cooking and expand. To help separate the grains, use a fork and fluff the quinoa.

Use it right away or portion it out into freezer bags and freeze until you need quinoa.

Add in fruit, nuts, milk, spices, or whatever your heart desires.

Inspiration Sources:  Ambitious Kitchen, Platings and Pairings, Pass the Plants

Carrots - Herb-Roasted Tri-Colored

Herb-Roasted Tri-Colored Carrots – Lightly caramelized around the edges, crisp-tender in the center, and seasoned with rosemary, thyme, and parsley!! A trusty side that you’ll make again and again for holidays or easy weeknight dinners!!

Inspiration Source:  Averie Cooks

This is not my photo.  I'll put my own up soon.

• 2 pounds carrots, trimmed, peeled, and cut on the diagonal into 1/2-inch pieces (I used tri-colored carrots but you can use all orange)
• 2 tablespoons olive oil  broth
• 2 to 3 teaspoons fresh rosemary, finely chopped
• 1 teaspoon fresh thyme
• 1 teaspoon salt, or to taste
• 1 teaspoon pepper, or to taste
• 2 to 3 teaspoons fresh Italian flat-leaf parsley, finely chopped
• 2 teaspoons lemon juice, optional

Preheat oven to 450F and line a baking sheet with aluminum foil for easier cleanup. - When not using oil, go low and slow.  Try 375.  Remember, the no-oil versions do better with "low and slow" cooking!

Mix and coat the carrots with broth, and evenly sprinkle with thyme, rosemary, salt, pepper, and toss to evenly coat.

Arrange the carrots in a flat layer on a baking sheet with space between the pieces if possible and bake for about 30 to 35 minutes or until carrots are lightly caramelized around the edges and fork-tender. Baking times will vary based on the size of carrots and personal preference for doneness. The no oil version, with a lower oven temp, may require more time in the oven.

Stir and flip halfway through baking to ensure all sides cook evenly.

Evenly sprinkle with parsley, evenly drizzle with optional lemon juice (brights up the dish), and serve immediately. Carrots are best warm and fresh but will keep airtight in the fridge for up to 5 days.

Burger - Grilled Portobello Mushroom Burger

Inspiration Source:  Well Vegan

Great on the grill but can also cook in a cast iron grill pan in the oven or stovetop.

Portobello Burger Ingredients

4 large portobello mushrooms, wiped clean with dampened paper towels
3 tbsp. olive oil  broth
3 tbsp. balsamic vinegar
1 tomato, cut crosswise into 1/2-inch slices
1 bunch arugula, washed and spun dry
4 hamburger buns
salt
fresh ground pepper


Cut the stems off the portobello mushrooms flush with the mushroom caps. Using the tip of a paring knife, make tiny holes in the caps.

Combine the olive oil broth and balsamic vinegar in a small bowl and whisk to mix. Generously brush the portobello caps and tomato slices with some of the vinegar mixture and season them with salt and pepper.

Set up the grill for direct grilling and preheat to high.

Arrange the portobello caps, rounded side down, grill until nicely browned and soft, about 3 to 6 minutes per side.


Vegan Basil Aioli Ingredients

1 cup vegan mayonnaise - could also make a cashew cream and avoid the oil!
3 garlic cloves, put through a garlic press
24 fresh basil leaves, thinly slivered
1 tbsp. lemon juice
salt
fresh ground pepper

To make the basil aioli: Combine the vegan mayonnaise, garlic, basil, and lemon juice in a small bowl and whisk to mix. Season with salt and pepper to taste. Alternatively, you could toss it all into a small food processor and pulse until well combined.

Spread the insides of the rolls or buns with basil aioli. Add the grilled mushrooms, tomato slices, and arugula.

Salad - Basic Idea Page

Eat a big salad every day!!!  This one thing will improve you health greatly!!!  If you have a refrigerator, you can make your own.  If you need to eat out, salads are super easy to find.  If you are eating out and the salad comes with bacon or chicken or something you don't want, just ask them nicely if you can substitute something else you'd rather have.  

The salad should be your meal.  Whether you do it at lunch or dinner doesn't matter.  You could even do it for breakfast if you like.  

It needs to be loaded with greens and good veggies.  You may find yourself getting interested in color and composition.  There's an art to a salad!  

Greens - Base

Using a combination of these is great!

• lettuce - Not iceberg! - there are so many types of healthier lettuces for you to explore!
• spinach - this is high histamine so be careful if you have stomach issues
• kale

Greens - More to Consider

• arugula 
• cabbage - purple is pretty and healthier! 
• dandelion greens 
• endive 
• parsley or cilantro or other herb

Veggies!!! - Make it colorful!!!

• asparagus 
• avocado 
• bell pepper 
• broccoli 
• carrots 
• cauliflower - white, green or purple
• celery 
• corn
• cucumber 
• edamame 
• mushrooms 
• onions - sweet, red, spring...
• radishes 
• squash / zucchini
• tomatoes 

Beans / Legumes 

Greens, fruits and veggies digest quickly and you could get hungry again rather fast.  If you add some beans, you will feel more satiated and not need to eat again too soon.  Canned is fine, but rinse them before adding to your salad.  If you are ordering a salad at a Mexican restaurant, they can easily give you black beans, just make sure you aren't getting refried ones.

• black beans (my favorite)
• black-eyed peas
• Southern Caviar! 

Fruit - a little goes a long way

• apples 
• beets 
• berries 
• figs 
• grapes 
• mango
• pears
• pineapple 
• orange wedges - this is high histamine so be careful if you have stomach issues
• peaches, plums, nectarines - these are high histamine so be careful if you have stomach issues

Dried Fruit - in moderation

• dried cranberries 
• raisins 

Nuts & Seeds

• Walnuts, pecans... 
• Sunflower seeds 
• Pumpkin Seeds 
• poppy seeds 

Flowers

Yes, flowers are a fabulous garnish on salads!   There are a number of edible flowers to choose from.  They are especially fun to use for special occasions.  They all have unique flavors.  Some are quite spicy.  You can remove the petals and scatter them into the salad, or use the whole flowers to garnish.  Remove pistils and stamens before eating.  

• carnation
• chrysanthemum
• citrus blossoms
• cornflower
• dandelion
• day lily
• dianthus
• daisy
• geranium
• hollyhock
• honeysuckle
• impatiens
• jasmine
• lavender
• lilac
• marigold
• nasturtium
• pansy - a fav of Martha Stewart
• passionflower
• clover
• rose
• snapdragon
• sunflower
• violet

Here's a few posts with more info about edible flowers - The View from Great Island, Spoon University, West Coast Seeds

Squash - Spaghetti - several versions

New - Try baking cut sides up at 460 degrees for 40 to 50 minutes as described on Chocolate Covered Katie.  The squash will be nicely caramelized and less watery.

Inspiration Sources:  Detoxinista and The Kitchn

COOKING IT IN HALVES

Slice the spaghetti squash in half and then scoop out the seeds in the center.

Place a trivet or steamer basket in the bottom of the Instant Pot and add a cup of water into the bottom.

Arrange the cut squash halves on top of the trivet and secure the lid. Make sure the vent at the top is turned to the "sealed" position.

Use the manual button to set the pressure cooker to cook for 7 minutes on high pressure.


COOKING IT WHOLE

Add one cup of water to the cooker and then set its steamer basket or a metal trivet inside the pot as well.

Pierce the squash all over with a paring knife, making about a dozen 1/2-inch vents for the steam to penetrate the squash’s skin.

Then add the squash to the electric pressure cooker, set for 15 minutes on high pressure, and cook away.



FINISH UP FOR BOTH

When time is up, quick release the pressure and remove the squash.

Give the squash at least 10 minutes to cool before halving and shredding.

Carefully remove the lid, use a fork to check the squash to make sure it's cooked to your liking.  If there is water collected in the center of your squash, drain it before serving.

To serve the squash, use the tines of a fork to separate the cooked strands into spaghetti-like pieces and remove them from the hard shell.

Use the cooked squash in your favorite recipe and store leftovers in an airtight container in the fridge for up to a week.

Condiments - Cashew Cream - Basics - Sweet, Savory or Cheese-y

Apparently, I need to jump on the cashew cream bandwagon.  You can add different ingredients to the recipe to make the cream savory or sweet.

Cashew cream is  about the consistency of yogurt.  Lightly sweetened versions can take the place of whipped cream on desserts or drinks. The savory version can add body to vegetable-based soups, serve as a luscious dressing for roasted vegetables or grain bowls, and can even do double duty as a dip (with a few minor upgrades) for raw vegetables or chips.

Inspiration Source:  

How to Turn Basic Cashew Cream into Vegan Cheese Dip, Vegan Alfredo Sauce, and Vegan Whipped Cream - This is the most perfect and all-inclusive article to be found on the subject of cashew cream.  WOW!  The info I have on this page is mostly copied from her page, but I rearranged the info in places for my own purposes.  I thought about just linking to her article, but I've been bitten doing that a few times in the past - the blog could end and the article could disappear into cyberspace.

For basic, all-purpose cashew cream:

• 1 cup raw, unsalted cashews
• 2 1/2 cups water, divided
• 1/8 teaspoon kosher salt

For sweetened cashew cream:

• 1 cup raw, unsalted cashews
• 1 dried Medjool date, pitted
• 2 1/2 cups water, divided
• 1/8 teaspoon kosher salt

CHEESE-Y cashew cream 1:

• 1 cup raw, unsalted cashews
• 2 1/2 cups water, divided
• 1 tablespoon nutritional yeast
• 1 teaspoon freshly squeezed lemon juice
• 1/8 teaspoon kosher salt

CHEESE-Y cashew cream 2:

Inspiration Source:  Wallflower Kitchen

• 1 cup raw cashew nuts, soaked overnight in water
• 1/4 cup nutritional yeast flakes, if using powder, you can use slightly less*
• 1 tbsp white miso, (Optional)**
• 1 tsp garlic powder, or fresh minced garlic
• 1 tsp onion powder, or fresh minced onion
• 1/2 tsp mustard powder
• 1/8 tsp ground nutmeg
• Salt and pepper, to taste
• 1 cup dairy-free milk, (unsweetened)

*Nutritional yeast is a deactivated yeast with a natural cheesy flavour. You can find it in most health food shops or online and it's not expensive.

**White miso paste really helps give that fermented cheese flavour. It can be found in health food shops or Asian supermarkets. I buy mine from my local supermarket in the Asian food aisle. You can use brown miso instead, if you wish.

Directions

Soak the cashews: Place the cashews (and date, if using) in a medium bowl and add 2 cups of the water. Set aside uncovered at room temperature for 10 to 12 hours. The cashews are ready when they break apart when pressed between two fingers.  

• Raw cashews are soaked in water for as little as an hour, but preferably overnight. If you know that you want sweetened cashew cream, throw a Medjool date into the overnight soak too.
• The longer you soak the cashews, the creamier your cashew cream will be! An hour is the minimum, but an overnight soak is the best for super-creamy cashew cream. 
• Soaking in cool water (rather than boiling water, as some suggest) makes for a milder-tasting cream

Drain and add fresh water: Drain the soaking water from the cashews. 

• Discard the soaking liquid. Soaking pulls out the cashew’s phytic acid and enzyme inhibitors, making the cream tastier and easier to digest, but leaving a less-than-tasty liquid after the long soak.

Blend into cream: Add the drained cashews (and date, nutritional yeast, or lemon, if using), remaining 1/2 cup water, and salt to a blender.   Blend on high speed until completely smooth, about 3 minutes. Stop, scrape down the sides of the blender and process again for 1 minute.

• A blender, not a food processor, is your best tool for making cashew cream. Blender cashew cream is silkier in texture and more voluminous, with a slightly sweeter flavor. We’re not knocking the food processor entirely — it still works, but just expect a slightly less smooth cashew cream.

Store or use: Use immediately or transfer to an airtight container and refrigerate for up to 1 week.

- - - - - - 

You can use this sauce almost anywhere you’d use cream as a garnish or sauce, but it can also be a replacement for other dairy products like cheese and butter.

Here are a few ideas.

• Add nutritional yeast, lemon juice, and a pinch of cayenne pepper for a faux-queso dip.
• Add minced garlic to the basic cashew sauce, blend again until smooth, and then toss with warm linguine noodles for a vegan Alfredo sauce.
• Turn cashew cream into vegan Caesar dressing with minced garlic and nutritional yeast, lemon juice, and black pepper.
• Sweetened cashew cream can be chilled and then lightly whipped with a hand or immersion blender for a vegan alternative to whipped cream.

Why dates for sweetening?

You could sweeten cashew cream with a variety of liquid sweeteners after blending, depending on your diet. Granulated sugar is often skipped by vegans for its processing practices, and vegans avoid honey for conservation reasons. Maple syrup is a great option, but makes for a distinctly maple-y cashew cream. For an all-purpose sweetened whipped cream, a dried date or two is the best choice. I prefer the flavor and texture of the sweetened cashew cream when the date is soaked along with the cashews.

What to Do with Basic Cashew Cream

The basic, unsweetened, not cheesified cashew cream is a wonder to have on hand. 

Slather it onto toast instead of butter, or use it on a sandwich or wrap as you would mayonnaise. Or stir basic cashew cream into warm oatmeal — probably my favorite way to use it. Mash boiled potatoes with cashew cream for luxe mashed potatoes. Drizzle the cream over scrambled eggs or add it to your morning smoothie. You can even freeze it and turn the cubes into a creamy, dreamy vegan milkshake with the help of some cashew milk.

Salad - Southwestern Chopped with Cilantro Lime Dressing

Inspiration Source:  Oasis Advanced Wellness and Damned Delicious

SALAD

• 5 cups chopped romaine lettuce
• 1/2 cup cherry tomatoes, halved
• 1/2 cup canned corn kernels, drained
• 1/2 cup canned black beans, drained and rinsed
• 2 tablespoons chopped fresh cilantro leaves
• 1 avocado, halved, seeded, peeled and diced
• 1/4 cup tortilla strips, for garnish (optional)

To assemble the salad, place romaine lettuce in a large bowl; top with tomatoes, corn, black beans and cilantro. Pour the dressing on top of the salad and gently toss to combine. Stir in avocado.

DRESSINGS

To make the cilantro lime dressing, combine ingredients in the bowl of a food processor.

DRESSING 1 

from  Damned Delicious

• 1 cup loosely packed cilantro, stems removed 
• 1/2 cup plain Greek yogurt 
• 2 cloves garlic 
• Juice of 1 lime 
• Pinch of salt 
• 1/4 cup olive oil 
• 2 tablespoons apple cider vinegar 

DRESSING 2 

from Little Blue Plates

• 1/2 cup unseasoned rice vinegar
• 1/3 cup fresh squeezed lime juice (from 2-3 limes) 
• 1 cup mangos, diced (fresh or frozen) 
• 1/3 cup pure maple syrup 
• 1/2 teaspoon sea salt 
• 1/2 cup fresh cilantro, chopped (about 1/2 bunch) 
• 1 pinch of chipotle chili powder 
• (Optional) 1/4 teaspoon xanthun gum powder (to thicken the dressing, if desired) 

DRESSING 3  

from From My Bowl

• ¼ cup Cashews, soaked Overnight*
• ¼ bunch Cilantro, roughly chopped (stems and leaves) 
• 1 large Jalapeño Pepper 
• Juice of 1 Lime 
• 1 tbsp Unseasoned Rice Vinegar (or the juice of another ½ Lime) 
• ½ tsp Salt 
• ½ cup Filtered Water

Drink - Tea and Infused Water in the Instant Pot

Inspiration Sources:  Crave the Good,   So Texan,   New Life Outlook

Fruity Tea in the Instant Pot

This recipe is very versatile!   Switch out the fruit.  Add herbs and or spices.   It produces a concentrate of sorts, so be aware that it’s like rocket powered tea.  Adding cream makes this iced tea an extra decadent treat.

One Example:

• 2 apples peeled, quartered
• 5 tea bags, such as Pure Leaf black tea with vanilla
• 6 cups filtered water
• pinch of baking soda, optional - helps cut the bitterness
• Maple syrup or honey, to taste
• cream, optional  - Plant Based!

Add water to pot of pressure cooker, set to reduce, and bring to a simmer.

Once simmering, add the tea bags, apple quarters and baking soda, if using, to a steamer basket in the Instant Pot.

Close lid, and valves, cook at medium pressure for 5 minutes. Quick steam release.

Strain the tea into a large container, add sweetener 1 tbsp at a time, tasting in between. Tea will be a bit bitter when hot, so be cautious not to over-sweeten!

Chill in the fridge for a couple hours.

Serve over ice, and add cream if desired.

This infused water was made from an under-ripe mango, strawberries and mint.

The juice turned out a pale pink.
 I thought the taste might turn out too weak, but it was really good.
It would have probably been even better if the mango had been ripe.

Serving Suggestion

If serving infused water for guests in a clear container, add some extra (uncooked) fruit to the container.  The cooked fruit loses color and becomes mushy.  It doesn't look all that appetizing.  

photo found on Pinterest

Infused Water Combination Ideas

Make infused water in the Instant Pot -  5 minutes high pressure, quick release. Thats it.  The combinations are endless.

CUCUMBER LIME
1 c cucumber
Juice and zest of 1 lime

MANGO STRAWBERRY LIME
1 mango
5-6 strawberries
Juice and zest of 1 lime

MANGO MINT
1 mango
mint leaves

LEMON BLUEBERRY
1 c blueberries
Juice and zest of 1 lemon

RASPBERRY PEACH
1/2 c raspberries
1 c peaches

APPLE CINNAMON
1 c apples
2 cinnamon sticks

ORANGE BASIL
1 c orange slices and zest
5 large basil leaves

STRAWBERRY MINT
1 c strawberries
1/4 c mint leaves

BLUEBERRY ORANGE
1 c blueberries
Juice and zest of one orange



Place the fruit into a steamer basket and set the steamer basket in the Instant Pot (basket not required, but it makes getting the fruit out easier).

Cover the fruit with water, about 5 cups. 

Set Instant Pot to manual high pressure for 5 minutes. 

Once it’s done, quick pressure release it and pour into a pitcher to use as concentrate or ice cube trays to freeze for later.

What a great tip!
You can easily remove the flesh of the mango by using a jar, glass or cup.
Source: Courtney's Sweets

MORE Infused Water Recipes

Clean Eating and Detox

• Strawberries, lime (or lemon) and fresh mint. Mint is especially useful for helping with skin tone and digestion. 
• Watermelon, cucumber, and mint. Watermelon and cucumber are excellent sources of antioxidants and anti-inflammatories. 
• Mint, strawberries, and watermelon. Not only makes a beautiful presentation but is a very tasty detox. Kids seem to especially like this combination. 

Appetite & Blood Sugar Support

• Cucumber, strawberries, and kiwi. Kiwi has some amazing health benefits. In addition to curbing appetite, kiwi is very high in vitamin C, so it’s fabulous for immune support. It’s also very high in antioxidants. This is helpful for clear skin and anti-inflammatory benefits. 
• Cucumber, lemon, and lime. In addition to the above, cucumber also helps to aid digestion. 
• Ginger, cucumber, and lemon. Ginger is helpful with any digestion issues and helps provide that appetite support keep the snacking at bay. 
• Lemon, lime, and green tea. Work well together for a great taste and health benefits. 

Lower Blood Pressure

In addition to a lower salt diet, these combinations of fruit infused water can also be helpful in lowering blood pressure. Though some of these are not fruits you normally might eat, they are excellent as far as taste goes.

• Kiwi, guava, and passion fruit. Guavas improve the sodium and potassium balance of the body, thereby regulating blood pressure in patients with hypertension. 
• Pomegranate, cherry, and kiwi. Pomegranates have amazing antioxidant benefits. Also, they are very heart-friendly and known to help lower cancer risks. You do have to be careful though as they can affect some medications like grapefruit does so be sure to double-check this one with your doctor. Additionally, beware when using as the juice can stain fingers, clothes and even your countertops. 

Metabolism Boosting

I always feel like whatever I’m doing is never enough to keep my metabolism hopping. Here’s a way to help boost your metabolism and get your daily water in at the same time.

Bonus tip: Guava fruit is also known to be a metabolism booster so adding it to any of the below combinations can give your metabolism an extra boost.

• Green tea, mint, and lime. Green tea has a lot of weight loss benefits, and metabolism boosting is one of them.
• Cinnamon, green tea, and strawberries. A tasty, healthy combination.
• Mint and lemon. Besides aiding in digestion, mint, and lemon together is perfect for a metabolism pick me up.

Immune Boosting and Digestion

Anything with ginger in it will typically help with digestion. The citrus fruits are all great for immune boosting qualities.

• Lime, orange, and lemon. This combination is fantastic for immune defense and lemon is also good to aid in digestion and heartburn prevention.
• Pear, ginger, and a cinnamon stick. Not only is this very pretty in your glass but cinnamon is a great metabolism booster. It’s also known to help with blood sugar control.

Rice - Jambaya-ish Spicy Rice and Veggies

"This simple vegan jambalaya is a super tasty, satisfying and nutritious dish. It’s a delicious dinner recipe, which is also oil-free and very low in fat."


Inspiration Source: Simple Vegan Blog

The veggies were cooked separate from the beans and rice which made for a more colorful presentation.
In this photo, the beans had just been added.  Also, the beans were cooked with a bit of tahini, which was in the original recipe.  Lots of reviewers loved that addition.  I wasn't a fan of it and it's been dropped from my recipe.

VEGGIES

• garlic 
• onion, - sweet, red, spring, whatever 
• bell pepper - red, yellow, purple or orange 
• 1 carrot 
• fresh tomatoes (could also use canned) 
• squash and zucchini (optional) 
• finely chopped kale or spinach (optional) 

* Rotels or canned fire-roasted tomatoes could also work, but the amount of spices would need to be adjusted.

HERBS SPICES

• 2 tbsp tamari or soy sauce - Add salt instead of the tamari or soy sauce if you want. 
• 2 tsp dried oregano 
• 1 tsp dried thyme 
• 1 tsp garlic powder 
• 1 tsp onion powder 
• 1 tsp cumin powder 
• 1 tsp paprika 
• 1/8 tsp ground black pepper 
• 1/8 tsp cayenne powder - Maybe more! 

RICE

• 1 cup uncooked rice - cook in Instant Pot   - Might as well cook extra and freeze the leftovers!

BEANS - Use any legumes you like.

• 1 cup canned or cooked beans - black beans, chickpeas, whatever - drained and rinsed!

GARNISH

• Chopped fresh parsley for garnish

Instructions:

Note: This method messes up 3 pans, but it's worth it to keep the meal more colorful. (see photo below)

1. Cook rice - in the Instant Pot.
   
2. Cook beans - in separate pan.
   
3. Sauté onions in a skillet - once the onions are well on their way, add in carrots, and bell pepper.
   
4. Add faster cooking veggies - squash, zucchini, greens and tomatoes and herbs and spices to skillet and cook for a bit more. Careful! Don't overcook and turn it all to mush!
   
5. Stir in beans just before serving.
   
6. Rice can be stirred in or kept separate.
   
7. Serve with some chopped fresh parsley on top (optional). 

READER COMMENT - Cooking Everything Together in Pressure Cooker:

• This was great. I cooked everything together in a pressure cooker.  I set the cook time to how I normally pressure cook rice I am using. 

The original recipe calls for the beans and rice to be cooked together.  Then it's all added to the veggies.  Everything ended up this brownish color and it looks like mush.  It was still good, but I made changes in the recipe to keep the color.  On the other hand, if I were making it just for me and nobody else would see it, I'd probably throw everything in the Instant Pot and cook it together.  

NOTE ABOUT RICE:

My first time with this recipe, I had a box of Zatarains Jambalaya Rice on hand so I skipped making the spicy rice myself. I'll make my own from now on.  Some of those ingredients are not nice!

Here are the ingredients in Zatarains:
Enriched Long Grain Parboiled Rice (Iron Phosphate, Niacin, Thiamine Mononitrate and Folic Acid), Dehydrated Vegetables (Onion, Bell Pepper), Salt, Yeast Extract] Soy Sauce (100%, Soybean), Dextrose, Thiamine Hydrochloride, Soybean Oil (Tbhq Added As A Preservative), Paprika, Garlic, Spices, Monosodium Glutamate (MSG), Chili Powder, Caramel Color, Silicon Dioxide (Flow Agent).

Potatoes - Briam, Greek Baked Zucchini and Potatoes

Inspiration Source:  Allrecipes

Briam is a traditional Greek roasted vegetable dish with potatoes, zucchini, tomatoes, and red onions with lots of olive oil.  I feel sure using the oil would result in a tasty dish, but it is well worth it health-wise, to learn to cook without oil.   See Cooking Without Oil.

The Mediterranean Diet is healthy in spite of olive oil- not because of it. The lowered heart attack risk on this diet is due to the high consumption of whole plant foods rather than the addition of olive oil.

First attempt - 90 minutes at 400 degrees - a little too done.

• 2 pounds potatoes, peeled and thinly sliced 
• 4 large zucchini, thinly sliced 
• 4 small red onions, thinly sliced 
• 6 ripe tomatoes, pureed 
• 2 tablespoons chopped fresh parsley (optional) 
• sea salt and freshly ground black pepper to taste 
• 1/2 cup broth 

Optional: 

• Eggplant

Preheat oven to 350.   The recipe called for 400, but when cooking without oil, it is recommended to go "low and slow".   Everything was a little too done at 400 for 90 minutes.

Toss all ingredients together in a large bowl so that the vegetables are evenly coated. 

Spread ingredients in a 9x13-inch baking dish, or preferably a larger one. Use 2 baking dishes if necessary.

Bake in the preheated oven, stirring after 1 hour, until vegetables are tender and moisture has evaporated, about 90 minutes. Check on them at about 75 minutes.

Cool slightly before serving, or serve at room temperature.



Comments from reviewers:

• For all of us that have to mess with it..... DON'T!!! It took all of my will power to not add a little of this or that. Namely garlic. This is hands down phenomenal made just as directed. Greek Hubs said I was granted a lifetime visa to Athens for this dish. Make a huge batch! It's even more delightful the next day 
• I actually made a mistake and cut EGGPLANT instead of zucchini. (Don't ask....giggle!!!!) Anyway, as I didn't have anything else immediately planned for the eggplant, I decided to include it in my ingredients. I used less zucchini as a result and crossed my fingers that the eggplant would not adversely affect the end result. OH MY GOSH....it was sooooooooooo good! I plan to always include the eggplant along with the zucchini. This is truly a very satisfying dish and my husband LOVED it! Main dish or as a side....this is a recipe to keep handy!!! 
• Using a mandoline made veggie slicing quick and easy. 
• I make a similar dish that uses bell peppers instead of zucchini and basil and balsamic instead of parsley. Roasted vegetables are the best!

Chia Puddings

Inspiration Sources:
Minimalist Baker, A Saucy Kitchen

Chia puddings have become a new favorite snack.  They are tasty, satisfy a sweet tooth, and pack a wallop of nutrition as well.  Chia seeds are high in fiber and protein.  They are great sources of protein and omega-3 fatty acids.  They give the pudding a wonderful little crunch.  It's also easy to add other ingredients to bump up the nutritional value - like ground flax.

Chia puddings are quite versatile.  Add a bit of cacao (chocolate goodness, but healthier than cocoa).  Add a bit of powdered matcha tea - it turns the pudding a beautiful green and adds a little energy boost.  AND of course, add fruits and nuts.  You can add the extras as toppers or get fancy and create a layered effect,  You can serve it in a bowl or make it more fun by serving in a wine glass.

One point - most of the chia puddings I make are not very sweet.  The fruit toppings provide the sweet boost.

Chia Puddings

My first try at a chocolate chia pudding - it's a keeper!

Note: The amounts below allow for making different flavors for each person.  If both want the same flavor, then double the amount.

Basic Chia Pudding

• 3/4 cup almond milk, cashew milk, coconut milk or oat milk
• 1/4 cup chia seeds
• 2-4 Tbsp maple syrup ***
• 1/4 tsp vanilla extract
• 1/4 tsp ground cinnamon (optional)
• 1 pinch sea salt

*** If avoiding maple syrup, blend 1-3 dates with milk.

Pudding - Flavor and Extra Nutrition Options

• 1/8 cup cacao powder (or unsweetened cocoa powder)
• 3 TBSP cocoa/cacao -and- 2 TBSP peanut butter or almond butter
• matcha (makes it green)
• turmeric (Golden Milk)
• 3 TBSP hemp seeds

To a small mixing bowl add basic pudding ingredients except chia and whisk to combine. Then add a little dairy-free milk at a time and whisk until smooth.

Taste it to see if it's sweet enough.  Getting the maple syrup right with the least amount is tricky.

Add chia seeds and whisk once more to combine. After 15 minutes, whisk again to be sure the chi seeds are evenly distributed.

Cover and refrigerate overnight, or at least 3-5 hours (until it's achieved a pudding-like consistency).  Leftovers keep covered in the fridge for 4-5 days, though best when fresh. 

Topping Options
Serve chilled with desired toppings, such as -  

• fruit - strawberries, raspberries, bananas...
• granola or toasted oats
• nuts - toasted is good
• coconut whipped cream
• shaved dark chocolate
• orange slice
• mint leaves

If Making Nut Milk, Sweeten With Dates!

This is an even healthier version!

Make your own cashew milk, 

sweeten with dates (no maple syrup), 

add in hemp seeds, as well.

This example is for cashew milk -

Place raw cashews in a bowl and cover with cold water. Allow to soak for at least one hour up to overnight, then drain and rinse. 

Add 1 cup of water, hemp seeds, cashews and dates to a blender. Blend on high speed for 2-3 minutes, until a smooth milk is made.

Add 1-1/2 more cups of water, chia seeds, and other pudding ingredients and pulse until combined, leaving chia seeds whole.

Layering!

1. Make the pudding. Making several batches of different colors is fun!
2. Let the mixture sit for about 30 minutes at room temperature.
3. Mix once more, cover, and refrigerate for at least 3 hours (for best results, refrigerate overnight).
4. Remove the bowl with the pudding from the fridge about 15 minutes prior to serving.
5. Layer some pudding into the bottom each serving glasses. Layer CHILLED AND DICED FRUIT on top of the pudding layer. Alternate layers of pudding and fruit until glasses are filled to the top, ending with fruit.
6. Serve immediately or keep in the fridge until ready to serve. 
   

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Inspiration!

Simple Oceanic Chia Recipe

MATCHA CHIA PUDDING

CHIA PUDDING RECIPE RATIO

chocolate peanut butter chia pudding

almond milk fig chia pudding

GOLDEN MILK CHIA SEED PUDDING

Chia Pudding Recipe

Beans - Roasted Garbanzos, Tomatoes, and More

Inspiration Source:  AllRecipes

This was from my first try.  It was declared a keeper.

SAUCE

• 1 tablespoon olive oil
• 2 cloves garlic, minced
• salt
• black pepper
• juice from 1 lime - can use lemon instead

SAUCE SEASONING IDEAS:

Balsamic vinegar, rosemary, curry powder, cumin,  Montreal Steak Seasoning, a few TB honey (to help it caramelize),

MAIN INGREDIENTS

• 2 cups cherry or regular tomatoes
• 1 (15 ounce) can garbanzo beans, drained - could also use another bean - like cannelini

ADDED VEGGIES - Choose 1 or more

• cauliflower (this is what the original recipe called for)
• Brussels sprouts
• broccoli florets
• onion or scallions (Some reviewers suggested red onions)
• bell pepper - red, yellow, or orange

GARNISH

• chopped fresh cilantro
• REVIEW SUGGESTIONS:  Top with avocado wedges, sprinkle with lime juice

Preheat oven to 450 degrees. 

Line a baking sheet with aluminum foil and grease with cooking spray.

Combine olive oil, garlic, and other sauce ingredients in a bowl. 

Add garbanzo beans first and mix to coat - the beans need a little more of the oil so they won't dry out while cooking.

Add tomatoes and and other veggies; toss until well coated.  You can let it all marinate for a bit if time permits.

Spread in a single layer on the prepared baking sheet. 

Roast in the preheated oven until vegetables are caramelized, about 25 minutes. 

Remove lime wedges and top with fresh cilantro.

SUGGESTIONS from REVIEWS:  

• Serve over rice, couscous, quinoa, barley...

Beans - Dried or Frozen - In The Instant Pot

Inspiration Sources:  The Blond Cook, The Foodie Eats, and Simply Recipes

Suggested Instant Pot Times for DRIED Beans - 

I'm still trying out these times!

• Black beans: 20 to 25 minutes 
• Black-eyed peas : 10 minutes, slow release 
• Great Northern beans: 25 to 30 minutes 
• Navy beans: 25 to 30 minutes 
• Pinto beans: 25 to 30 minutes 
• Cannellini beans: 35 to 40 minutes 
• Chickpeas (garbanzo beans): Perfect - no soak, 30 minutes, slow release 

Make sure they don't turn to mush! Allow the pressure to naturally release for 10 minutes, then quick release remaining pressure.

Carefully remove lid and stir. Remove and discard bay leaf. Garnish with fresh chopped parsley, if desired.

FROZEN Instant Pot Baby Lima Beans - 

• 1 bag frozen baby lima beans 
• chopped medium yellow onion 
• minced garlic 
• liquid - broth and water - Just enough liquid to cover the beans 

1. Rinse and sort beans in a colander, removing and discarding any debris.
2. Place beans and spices (except parsley) in the insert of your Instant Pot.
3. Add liquid (enough to account for the beans expanding) and stir well to combine.
4. Place the lid on and lock. Steam release knob should be set on “sealing”.
5. Cook on manual setting (high pressure) for 7 minutes. 
6. Make sure they don't turn to mush! Do a quick release, stir and let sit on warm for 10 minutes.
7. Remove and discard bay leaf. Garnish with fresh chopped parsley, if desired.

Seasoning Suggestions for Beans: 

• Italian seasonings 
• salt - I read in some places to put salt in at the start, but also this - If you add the salt before cooking, the skin of the beans will be tougher. It is kind of a rule-of-thumb to always add salt to beans AFTER they are cooked. 
• black pepper 
• bay leaf - Apparently, bay leaves help reduce the chemical that causes gas in beans 
• turmeric 

Garnish Suggestions for Beans: 

• parsley 
• cilantro 
• basil 
• salsa and guacamole are good on black beans 

Using and storing your beans: 

The beans can be strained and used right away, or cooled and stored in their cooking liquid. They will keep for up to a week refrigerated or up to 3 months in the freezer.



What to do if your beans aren't quite done: 

Put the lid back on the pressure cooker and make sure the release valve is set back to "sealing." Cook at high pressure for another 5 to 10 minutes (depending on if you think your beans need just a little more time or a little more time to finish). The pot will quickly come back up to pressure because the contents are already hot. Check your beans after the extra cooking time and continue cooking for longer if needed.

Rice - No-Fry Fried Rice

Source:  Forks Over Knives

TERIYAKI SAUCE

• 1 small clove garlic, crushed 
• 1 small nob ginger, finely grated 
• 1 tablespoon low-sodium Tamari 
• 2 tablespoons dry sweetener 
• ½ cup water 
• 1 tablespoon cornstarch plus 1 tablespoon water 

UNFRIED RICE

• 1 cup frozen or fresh corn 
• 2 carrots, diced 
• 3 green onions, chopped 
• 4 mushrooms, sliced 
• 1 8-ounce can chopped pineapple, or fresh if available 
• 2 cups baby spinach 
• 1 red chile, seeded and diced 
• ½ cup chopped cilantro 
• 1 small head broccoli, diced 
• 2 cups uncooked brown jasmine rice 

Give rice a really good wash and then cook it.  See this post on Rice Basics for more best instructions on this.

SKILLET: Heat a tablespoon of water over medium-high heat in a nonstick frying pan or wok, until the water begins to simmer. Add the carrots, broccoli, and green onions and cook until the onions are translucent, about 5 minutes.

Add the mushrooms, corn, pineapple, spinach, chile, and cilantro. Mix together and turn down to medium heat. Add water 1 to 2 tablespoons at a time as needed, to keep the vegetables from sticking to the pan.

SAUCEPAN: To prepare the sauce, place the garlic, ginger, tamari, and coconut sugar in a small saucepan. Stir and let it cook for a minute or until the sugar dissolves. Add the ½ cup water.

Mix the cornstarch and water together in a small bowl. Add the cornstarch mixture to the sauce, stir well, and let it cook and thicken for a further 2 minutes.

Once the rice is cooked, throw it in the pan with the cooked veggies, pour your delicious sauce on top and mix it all through! Serve immediately.

Green Beans - Crispy Roasted

Inspiration:  Our Best Bites   This *may* have been what inspired me in the first place even though I didn't follow the recipe.

I'm still experimenting with this recipe. The first time was perfection, but now I can't find the recipe I based it on.

• green beans, whole, fresh, with ends trimmed off 
• the tiniest bit of olive oil you can get away with - can this be done with broth instead?
• dash of Cajun seasoning - BE CAREFUL - NOT TOO MUCH 
• sprinkle of nutritional yeast 

Other ingredients to try for variety - garlic, onion powder, Sriracha sauce, Italian or Bruschetta seasonings, Panko bread crumbs

1. Preheat oven to 400 degrees.   Some similar recipes call for same time, but at 425.
   
2. Mix all the ingredients in a bowl til seen beans are coated. Leave them in the bowl til ready to cook.
   
3. Spread the beans out on a parchment paper lined cookie sheet.
   
4. Bake for 20-25 minutes.
   
5. Turn the oven up to broil. Move the pan to the highest shelf and broil for a few minutes til the beans get just a little dark in places. Watch carefully - too long and they'll burn.   NOTE: The second time I made this, the beans didn't achieve that really great crispiness I was after and they were a little too al dente. I think it's because I forgot to do this broil step.

Muffins - Oatmeal Banana Blueberry Apple Walnut

source: T/ Colin Campbell Center for Nutrition Studies

When I'm having  sugar craving melt down, these muffins will calm the beast.  They are very healthy, but don't let that scare you. They are heavy and filling - you only need one, really. They aren't going to be a favorite for someone eating a Standard American Diet, but a vegan will appreciate and enjoy the interesting mix of fruits and nuts. I love that they are sweetened entirely with whole foods, and truly, they are sweet enough to make me happy.

My second batch - They look like they'd be terrible, but they're really good!
And if you are struggling to give up processed sugar, these taste like a gift from the gods!

Get Ready

1. Preheat oven to 350 degrees F.
2. Put 12 paper liners in muffin tin.

DRY

In small bowl combine and whisk together dry ingredients.

• 2½ cups rolled oats 
• ½ cup oat flour 
• 1 tsp baking powder 
• ½ tsp baking soda 
• ½ tsp salt 
• 1 Tbsp cinnamon 
• ½ tsp ground nutmeg 

WET

In large bowl combine bananas, apple, non-dairy milk, vanilla and stir until well combined.

• 4 ripe bananas, mashed 
• 1 apple, grated 
• ½ cup nut milk 
• 2 tsp vanilla extract 

Add wet ingredients to dry and combine well.

FOLD IN 

• ½ cup blueberries 
• ½ cup chopped walnuts, optional 
• pumpkin seeds, optional, but great 

BAKE

For 18 regular sized muffins, bake for 35 minutes. For 6 huge muffins, 45 minutes.

Muffin Ideas

I plan to experiment with muffin recipes til I find at least 3 keepers.

Oatmeal Breakfast Muffins  needs apple, 4 bananas

Colin Campbell muffin recipe page -
Lots of dif recipes.  Many require applesauce and or bananas, plus special grains.
Here are some of them:

Blueberry Muffins
½ cup millet - soaked overnight
½ cup buckwheat groats - soaked overnight
⅓ cup plant-based milk
1 tsp applesauce
1 rounded Tbsp peanut butter
1 large banana, ripe
2 tsp baking powder
¾ cups blueberries, fresh or frozen
Pinch of sea salt

HEALTHY OATMEAL MUFFINS - needs bananas

Beans - Black-Eyed Peas in the Instant Pot

This recipe was inspired by the recipe on Forks Over Knives.

Soak the black-eyed peas in double the water up to 24 hours. Drain and rinse the beans.

• 1½ cups black-eyed peas (dry)

Sauté onions in the Instant Pot 

• chopped onions

Add soaked beans and other ingredients 

• 2 teaspoons maple syrup 
• sea salt - When adding salt to beans in an instant pot, add it at the beginning.  If cooking beans stovetop or in a crock pot, add it at the end.
• Liquid:  3 cups water and/or broth

Optional Ingredients:

• 2 teaspoons parsley flakes
• 4 teaspoons minced/dried onions
• 1 can tomato paste (6 ounces) - I cut up some fresh campari tomatoes instead
• cayenne (optional)
• liquid smoke (optional)
• smoked paprika (optional)

Instant Pot Settings:

set on high for 6 minutes

FAST Release 

*Notice the big onion end!

TIP - - - You can add leftover vegetable bits to create a more flavorful stock - carrot ends, the end of the onion, limp celery and more.