Recipes to Explore


Coconut Bacon - good on salads, in collards, etc

Mushroom Toast by Evergreen Kitchen on Instagram


From - theyummyplant.com
"✔️Black beans ✔️hemp seeds ✔️avocado ✔️pesto ✔️tomatoes ✔️sautéed mushrooms and @sietefoods tortillas! Recipe for the pesto can be found on my website: theyummyplant.com"



Ordinary Vegan - top 5 Sauces to Transform Your Greens


A screenshot from my Salads folder - 


from AlexaFueledNaturally on Instagram

Vegan Basil fried rice 
Serves 4 
2 cups cooked jasmine rice or brown rice 
1/2 yellow onion, diced small 
2 cloves garlic, minced 
1 red bell pepper, chopped small
2 large carrots, chopped small
1 cup frozen peas 
1 bunch fresh basil, chopped 
4 tbsp soy sauce 
2 tbsp avocado oil (or oil of choice)

Method: 
1. Heat a large skillet or wok to medium heat. Pour oil in the bottom. Add chopped onion and minced garlic. Cook for 3 minutes then add chopped bell pepper and chopped carrot. Cook for 5-7 minutes or until veggies have soften. Add frozen peas and cook for an additional 3 minutes.
2. Add the cooked rice to the veggies. Pour the soy sauce on top. Stir the rice and veggie mixture until heated through and combined. Cook for 5 minutes. Turn off heat then add chopped basil . Stir then serve! 
Notes:
Feel FREE to add any other veggies or plant protein like tofu, tempeh, veg chicken. •

Creamy White Bean Dip from Evergreen Kitchen


RICE BASE

No-Fry Fried Rice

Collard Greens  -   explore ways to bump up the flavor so bacon is not missed!!!

BEAN BASE

Black Eyed Peas - Instant Pot
Braised Cabbage - Stovetop

and 

Herb-Roasted Tri-Colored Carrots - Oven



PASTA BASE


Roasted Veggie Pasta
This is a THUG KITCHEN recipe, posted to Forks over Knives.



POTOATO BASE







SNACKS and Breakfast


Vegan Overnight Oats - from Oh She Glows





Hmmmm - treat toast like pancakes



Muffins - Oatmeal Banana Apple Walnut












Sort of a whipped cream, I think - Cashew Vanilla Cream


Soon



with Collard Greens




  • Spaghetti squash cooked in my IP, marinara and "parmesan" made with pecans and nutritional yeast and a side salad with spinach, pecans and cranberries.
  •  Spinach lasagna w cashew alfredo
  • airfried garlic fries and guacamole
  • Baked spaghetti squash, raw cashew cream sauce (non dairy, recipe is on FOK site) with sauteed mushrooms...with a dap of pesto on top. 


Dressing suggestions:
  • Lately my favorite has been a tablespoon of tahini, a tablespoon of mustard, a squeeze of miso paste, all mixed with a bit of water.


Other Recipes to Explore


Muffins - Oatmeal Banana Apple Walnut


Vegan Portobello Stroganoff - 4-1/2 stars - I'm thinking that if this were used as one of three items on the plate, as if it were just another vegetable, it might be OK, but it looks seriously rich and low on actual whole foods.  Plus, it calls for ingredients I wouldn't consider staples.







Warm Lentil and Sweet Potato "Salad"





EAT TO LIVE FOOD PREP GUIDE
From Hello Nutritarian
Revisit and check out the links.  This post includes a tons of resources.  It's a one stop resource for how to be vegan - with tips on how to set up the fridge, basics to have on hand and the main go-to recipes you'll use over and over!

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Condiments - Dressing and Sauce Ideas

Mmmm....   This looks good.

Creamy White Bean Dip from Evergreen Kitchen


 This article from Eat Well ATL lists a ton of sauce ideas!  These are mostly things you can buy ready-made.

These are misc ideas for dressings other plant based eaters say they love -


  • Yum Yum Sauce is made of mayonnaise (use Vegan), ketchup, vinegar, garlic, sugar, paprika and water to thin the sauce out. That's it! It's really just a matter of the right ratios of ingredients to get the flavor you want!
  • Orange juice with white wine vinegar & some minced garlic makes a nice salad dressing. Add some strawberries and clementines to your spring mix and arugula and it’s delicious.
  • Someone made me a salad on Monday. Their dressing was ONLY 1 fill Orange & half of a lemon. That was it. And it was surprisingly delicious.
  • Blend avocado with tomato... It's creamy and delicious!
  • Lime with ginger garlic and chilli with coriander or parsley
  • Dijon mustard thinned with lemon juice
  • Avocado/cilantro creamy dressing made with cashews
  • Lemon Tahini Dressing
  • How Not to Die has a delicious faux Caesar dressing....
  • Blend ripe mangoes, add a few basil leaves, salt and pepper.
  • 1/2 orange juice, some mustard, apple cider vinegar, balsamic vinegar, Marple syrup and season to taste. Mix everything well
  • Flavored balsamic vinegar, I have raspberry and blood orange now, so good!
  • maple syrup and mustard
  • Rafal Los KEWPIE Deep-roasted sesame dressing
  • Apple cider vinegar, liquid aminos, garlic, and nutritional yeast
  • Peach balsamic
  • Blend sesame seeds, mustard, lime juice and mango chunks together
  • Lemon,.tahini, parsley blended
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Soup - Roasted Poblano Potato Stew

Recipe Inspiration Source:  Monkey and Me Kitchen Adventures






Poblano Peppers

What Are Poblano Peppers?

Poblanos (pronounced po-blah-no) peppers are a mild variety of chili pepper. They are as large or even larger than a bell pepper but are skinnier and have a pointy tip, similar to hot chili peppers like jalapeños. They are often sold while green and are used for dishes like chile relleno, chiles en nogada, and rajas con crema. Dried red poblano peppers are called ancho chili peppers.





  • 2 – 3 poblano peppers  (2=mild heat, 3=medium)
  • 1 medium yellow onion, finely diced
  • 2 heaping tablespoon minced garlic (about 8 – 9 cloves)
  • 1 Tablespoon flour ( or gluten free flour)
  • 1 – 14.5 oz. can petite diced tomatoes (or fire roasted tomatoes)
  • 2 cups vegetable broth *
  • 2 cups unsweetened plain plant milk
  • 1 Tablespoon Nutritional Yeast (optional)
  • 1 – 15 oz. can black beans, drained and rinsed
  • 1 – 15 oz. can or frozen corn, drained
  • 3 cups red or white baby potatoes, halved or quartered



Seasonings/Spices:

  • 2 teaspoons smoked paprika
  • 1 teaspoon onion powder
  • 2 teaspoon garlic powder
  • 2 Tablespoons dried minced onion flakes
  • ¼ teaspoon cumin
  • ¼ teaspoon coriander
  • 1 ¾ teaspoon sea salt (+/- to taste)



Other Optional Ingredients/Toppings:

  • Chopped avocado
  • Fresh cilantro
  • Lime wedges
  • Tortilla chips


Roast the Poblanos
Place the oven rack to the top and set the oven to high broil. Place the poblano peppers on a baking sheet and broil on high, turning occasionally until the peppers are soft and the skins are dark (black). This takes about 10-12 minutes. Immediately place the peppers in a glass container and cover with plastic wrap or a tight-fitting lid to sweat the peppers for about 10 minutes.  Then pull off the top, slit open on the sides and scrape out the seed, flip it over and scrape off the darkened skins. Set aside.

Sauté Onion
In a large ceramic/enamel-lined Dutch oven or similar stock pot, add the finely minced onion; sauté over medium heat until they begin to soften, approximately 5 to 7 minutes. Add a tablespoon or so of water if the onions start to stick and/or to prevent burning.

Add Flavor
Add the minced garlic sauté for 30 seconds, then sprinkle the flour over the onions and garlic and sauté for 1 minute, then add the dry spices (onion powder, garlic powder, dried minced onion flakes, cumin, coriander, smoked paprika, and sea salt) and sauté to release their fragrance, about 1 minute.

Add Veggies and More
Then add the vegetable broth, unsweetened plain plant milk, petite diced tomatoes, corn, baby potatoes, stir well to thicken, and cook (uncovered) over medium heat for 10 minutes.

In the meantime, take the cooled poblano peppers and pull the stem off and discard; then tear open one side of the peppers and scoop out the seeds (discard), then lay the peppers out flat, charred skin side up, then pull and scrape off the charred skins and discard; then dice the peppers, and add to the stew.

Then add nutritional yeast; cook uncovered until the potatoes are almost tender, about another 25 minutes, largely dependent on the size of the potatoes. Then add the black beans and continue cooking until the potatoes are tender.

Test the flavors, add more spices, if necessary, to achieve the level of flavor you desire.
Top individual servings with freshly chopped cilantro, lime wedges, avocadoes and serve with tortilla chips (if desired)

NOTES

*Poblano Peppers:  If you like a lot of heat use 3 poblano peppers, if you wish moderate heat, use 2 poblano peppers.
*Vegetable Stock:  We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Makes:  4 – 5 servings
*Storage:  Refrigerate, use within 7 days.
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Sandwich Ideas

Most of these should be pretty easy to duplicate.

The Yummy Plant






Labels:

Pasta - Pas See Ew (Spicy Noodles)

Inspiration Source:  AlexaFueledNaturally on Instagram



PASTA:
Begin cooking noodles.

  • 1 box noodles (I love lentil noodles! Bonus: they are very high protein)
Note:  Let the noodles cook til done.  If they are too al dente, the dish will come out dry.


 VEGETABLES:

Sauté garlic and onion 4 minutes.
  • 1 onion, thinly sliced 
  • 3 cloves garlic

Add the rest of the veggies. Sauté for 5-7 minutes.
  • 8 ounces broccolini, chopped 
  • 1 bell pepper, thinly sliced - red would be good
  • more options:  edamame, sugar snap peas, grated or thinly sliced carrots

When noodles are done, stir them in with the veggies.


SAUCE:  

 This is an easy sauce to make and is quite tasty! It could be used with other dishes.
Combine soy sauce and sriracha in a measuring cup  and pour over the noodles. Fold gently to combine, for the sauce to coat the noodles evenly and to caramelize. Letting cook for 4-5 minutes.

5 tbsp soy sauce, tamari, or coconut aminos
1 1/2 tbsp sriracha
1-2 tsp chili pepper flakes (depending of preference of heat!)

*****  Maybe make more of this so the dish doesn't come out too dry!


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Oatmeal

My preference - a dollop of oatmeal in the center, nuts sprinkled on top, surrounded by lots of fruit



Toppings:

  • NUTS - walnuts, almonds, or pecans - toasted is extra good! 
  • BERRIES - especially blueberries and strawberries 
  • OTHER FRUITS - apples, mango, bananas, kiwi, pineapple... 
  • DATES - Even though dates are about eighty percent sugar by weight, this whole food has a low glycemic index and offers a variety of health benefits. See more at Nutrition Facts
  • cinnamon 

Oatmeal in the Rice Cooker

Note: This is my preferred method of cooking oatmeal.  I don't have to watch it. It comes out just right each time.  When it finishes, the cooker keeps it on warm until I'm ready to eat.

Unfortunately, I no longer know the measurements on these.  I scoop up a little of this and a little of that, eyeballing everything.
  • old fashioned oats
  • steel cut oats
  • quinoa   
  • Extras - chia & hemp seeds 
  • ground flax 
  • cinnamon 
  • one cut up date for sweetness
  • liquid - water, nut milk or combination - I usually just use water

Set rice cooker to QUICK setting. It takes 39 minutes.


Timesaving Tip

I pre-measure and batch all the ingredients except water in pint sized ball jars.  I usually put together a week's worth at a time - 7 jars.  This makes it easy each morning and also is great for traveling.


Oatmeal in the Instant Pot

This makes 2 servings!

  • 1-1/2 cups old fashioned oats (2 cups was too much for 2 people!) 
  • 3 cups liquid - water, nut milk or combination 
  • 1 tablespoon flaxseed 
  • More options: chia seeds, cinnamon, vanilla, 

For steel cut oats - 3 cups liquid to 1 cup oats (less processed needs more liquid to soften the grain)

For rolled oats - 2 cups liquid to 1 cup oats (flatter surface needs less liquid to soften the grain)


Insert steamer rack inside inner pot of Instant Pot. Add in 1 cup of water to inner pot. 
 
Inside a 7 cup heat safe bowl, mix together the oats, 1 cup water, dairy and flax seed. 
 
Place bowl on top of steaming rack and put lid on Instant pot. 
 
Set Valve to "sealed" and set manual or time to 8 minutes on high pressure. One recipe had 6 minutes.
Allow to naturally release for 5 minutes before carefully releasing any addtional steam by using a wooden spoon to turn valve to vent. 
 
Remove bowl carefully from pressure cooker and then serve with desired toppings or allow to cool and store in fridge to reheat as needed.






Variations
Source: Plantbaseddr

Tahini and Date Oatmeal


  • 1/3-1/2 cup rolled or quick oats
  • 1 tbsp ground flaxseed
  • 1/2 tsp cinnamon
  • 2 tsp tahini (I used @soomfoods Tahini because it’s delicious)
  • 1-2 medjool dates, diced
  • Pinch of salt
  • 1 banana, sliced up
  • 1 cup unsweetened almond milk 

.
Combine all ingredients in a sauce pan and stir while bring the mixture to a simmer. Allow oats to thicken while stirring about 3 minutes, then remove from the stove top. Top as desired.

Photo is topped with mango, gooseberries, blueberries and pepitas.❤️


 MORE Ideas 

  • Vanilla Maple: 1/2 teaspoon vanilla extract and 1/2 tablespoon maple syrup
  • Chocolate Peanut Butter: 1 tablespoon cocoa powder, 1 tablespoons peanut butter,  and 1/2 tablespoon maple syrup.
  • Almond Joy: use coconut milk as your dairy or top cooked oatmeal with a bit of coconut milk before serving and top with mini chocolate chips, shredded coconut and toasted almonds
  • Pumpkin Pie: mix in 2-3 tablespoons pumpkin puree, 1/2 tablespoon maple syrup, 1/2 teaspoon each of cinnamon, nutmeg and 1/4 teaspoon ground ginger.
  • Raisin Nut: top oatmeal with a dash of cinnamon and 1-2 tablespoons each of raisins and chopped walnuts.
  • Apple Pie: top oatmeal with chopped fresh apple, cinnamon, and honey or maple syrup.
  • Apple, Nuts, Cranberries and Cinnamon: can drizzle with honey
  • Honey Nut: stir in 1 tablespoon honey and top with toasted nuts of any variety.
  • Pina Colada: top oatmeal with pineapple chunks, toasted coconut and sliced bananas. Serve with a splash of coconut milk.
  • Berries and Cream: stir in 1/4 cup fresh berries. 1/2 teaspoon vanilla and 1/4 cup yogurt

 Measurement Adjustments:
SteelCut Oats
oats
2.00
1.50
1.00
0.75
0.50

water
5.00
3.75
2.50
1.88
1.25














Old Fashioned
oats
2.00
1.50
1.00
0.75
0.50

water
3.50
2.63
1.75
1.31
0.88

Measurements above are using a real measuring cup 

- not the one that came with the cooker.


Inspiration Sources:

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