Cauliflower, Sticky Sesame

My fabulous niece, Sarah, shared this one with me!

Recipe Inspiration Source:  Chocolate Covered Katie  

I love this quote from her with advice for someone wanting to move towards vegan - 

My first recommendation is to NOT replace meat with vegan meat substitutes, which can just set you up for disappointment when you expect one thing and get another.  Instead, think of it as an opportunity to explore new recipes and look at vegetables in a whole new light.  ...when you start looking at vegetables as the main event, it opens up a brand new realm of possibilities.

Preheat your oven to 450 F. Grease a baking pan or line with parchment. 

BAKE CAULIFLOWER - SIDE 1

Cut cauliflower into florets, then slice so one side of each floret is flat. Arrange in a single layer in the greased pan. 

• 1 small head cauliflower, chopped (6 1/2 cups florets)

Bake 10 minutes on the center rack. 

THE SAUCE

Whisk together the soy sauce, sweetener, vinegar, garlic, sesame oil, and ginger in a saucepan. Bring to a boil. 

• 1/3 cup low-sodium soy sauce *
• 1/4 cup pure maple syrup, honey, or agave
• 1/4 cup rice vinegar
• 1 tbsp minced garlic
• 1 ½ tsp toasted sesame oil
• ½ tsp powdered ginger

* Soy sauce alternative - combine 1/4 cup Worcestershire sauce with a tbsp or two of water to replace half cup of soy sauce. 

While waiting, stir together the cornstarch and water until cornstarch dissolves fully, then slowly whisk this into the saucepan as soon as it boils. 

• 1 1/2 tbsp cornstarch or arrowroot
• 1/4 cup water

Turn heat to medium and cook 2 minutes, stirring more frequently once it returns to a boil. Cook until thick. You can also make the sauce ahead of time if desired, and it thickens more as it sits in the fridge. 

BAKE CAULIFLOWER - SIDE 2

Flip cauliflower florets and bake 10 additional minutes. If desired, you can now move the pan to the top rack and broil 1-2 minutes. 

COMBINE AND SERVE

Pour sauce over florets. Sprinkle sesame seeds and optional scallions on top, and serve.

• sesame seeds and scallions, for garnish

Drink - Brewed Cacao (Giving Up Coffee)

You can order from the Crio Bru site or Amazon.

Ordering from the Crio Bru site was less expensive and still allowed payment thru Amazon.

This isn't a recipe.  

I have a love hate relationship with coffee.  I like the boost of energy.  I like starting the day with something warm and cozy.  I don't like that even one cup in the morning messes up my sleep at night.  I don't like that it's a bit rough on my stomach.  

Solution - Brewed Cacao.  I came across an article recently about the benefits of this drink. I no longer have a link to that article.   I remembered a scene from the movie, Medicine Man, that highlighted a natural energy boost with fresh cacao.  

I hoped the brewed cacao would be a healthy alternative to coffee and hot chocolate, which is also not my friend.  I have recently enjoyed a few cups of hot chocolate - just one a day for a few days.   It was yummy, but I know it's unhealthy, and I had a few unpleasant reactions to it. The most upsetting reaction was a crazy rosacea breakout.  Before I figured out that the breakout was being caused by the hot chocolate, I ordered some Crio Bru cacao beans.  It took a week or so to arrive and by the time it did, I had figured out the chocolate reaction so I was a little hesitant to try the cacao beans.  When I did, I was very relieved to see that it did not cause any of the reactions the junk food hot chocolate did.  

The brewed cacao beans have a subtle chocolate flavor.  You prepare it the same way as coffee. The energy boost is not fast and jolting like coffee.  It's more subtle and longer lasting.  Best of all it's healthy.

Superfood Packed with Nutrients - Cacao is packed with nutrients like antioxidants to boost your immune system and magnesium to support bone, brain, and heart health. Additionally, while low in carbs and calories, cacao also acts as a natural appetite suppressant. Best of all, cacao is loaded with natural mood enhancers that can help you feel great, increase focus, reduce stress, and sleep better. 

Honest Energy - Brewed cacao is 99.9% caffeine free but contains theobromine, a naturally occurring stimulant found in cacao that can be longer lasting, milder, and more pleasant than caffeine. 

Here are some articles that explain it more in detail - 

Cacao and Coffee - the Differences and Similarities of Chocolate and Coffee

Crio Bru: Roasted Cocoa Is Coffee Alternative

Note about brewing:

Cacao brews slower than coffee and it can cause the water to overflow in your coffee machine. Paper filters are NOT suggested as they get clogged easily with cacao. The paper in combination with the texture of the crushed beans doesn't let water through and would probably overflow.   A permanent gold-tone or mesh filter is recommended because it is more porous and allows for slower brewing.

French Press Method

1. Add ½ cup of Crio Bru to 32oz or 34oz French Press.
2. Pour boiling water into french press and stir.
3. Allow Crio to steep for 10 minutes, stir occasionally.
4. 1-2 minutes before depressing plunger, stir one last time.
5. Depress plunger.
6. Pour and enjoy!

You can also brew it in regular coffee makers, Kurigs (using refillable cups), and even in an Instant Pot.

Brussels Sprouts - Garlic Parmesan Roasted

Recipe Inspiration Source:  Eatwell 101

This recipe is not vegan, but if I could find a nut based part I liked, it could work.

Preheat your oven to 400º and line a large baking sheet with parchment paper.

Pat the Brussels sprouts dry with paper towels and place in a large bowl. 

• Brussels sprouts, trimmed, halved, and rinsed

Add olive oil, Italian seasoning, garlic, Parmesan, salt, and pepper. Toss gently to coat the Brussels sprouts evenly.

• 3 tablespoons olive oil (or melted butter)
• 1/2 teaspoon salt and freshly cracked black pepper
• 1 teaspoon Italian seasoning
• 3 garlic cloves, minced
• 1/2 cup grated Parmesan cheese, or to taste

Note: Some recipes also mix in bread crumbs!

Place the Brussels sprouts on the prepared baking sheet,  spreading evenly into one layer. 

Bake the parmesan Brussels sprouts on the center rack for 25 to 30 minutes – Adjust the time depending on your oven, the vegetables should be golden brown.

Transfer the roasted parmesan Brussels sprouts to a large serving bowl and sprinkle with fresh chopped parsley if you like.

 

Soup - Judy's Vegetarian Chili

Recipe Inspiration Source:  Allrecipes

Judy and Steve made this when we stopped by for a visit in the mountains.  WOW!!!  Best chili ever!

• 1 TBSP olive oil

PRODUCE

• 2 stalks celery, chopped
• 2 bell peppers, chopped
• 2 jalapeno peppers, chopped
• 3 cloves garlic, chopped
• ½ medium onion, chopped

SPICES

• ¼ cup chili powder
• 2 bay leaves
• 1 tsp ground cumin
• 2 TBSPs dried oregano
• 1 tablespoon salt
• 1 tablespoon ground black pepper  

CANS

• 2 (4 oz) cans chopped green chile peppers, drained
• 3 (28 oz) cans whole peeled tomatoes, crushed
• 1 (15oz) can kidney beans, drained
• 1 (15oz) can garbanzo beans, drained
• 1 (15oz) can black beans
• 1 (15oz) can whole kernel corn

FROZEN

• 2 (12 oz) packages vegetarian burger crumbles

Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.

Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving. 

Drink - Coffee Creamer

Recipe Inspiration Sources: 

Pastry Chef Online

Raw Sunshine

Detoxinista

FAT - I tried skipping the oil or nuts but then it was too watery and had no richness.  A bit of fat is necessary.  

SALT - Salt actually helps reduce bitterness in coffee, so don't skip that.

SWEETENERS - For me, I needed to make it really sweet, so sweet that it's not good to drink it straight.  When added to coffee it tastes nice.  

HOW DOES THIS COMPARE TO STORE BRANDS?  I love it, but honestly, I'm not sure I'd serve this to someone who is not vegan and into health foods.  I love that it has mostly healthy ingredients and is not a chemical concoction.  I love the rich flavorful flavor.  But I am not mainstream America.

Blend 1 cup of dry ingredients til powdery. Use a combination of any of the following.  I generally prefer mostly rolled oats.

• rolled or steel cut oats - could use shredded coconut with this
• scoop of hemp hearts
• finely shredded coconut (adds fat)
• cashews (adds fat)

Add 2 cups water.  If not in a big hurry, let it soak for 10 minutes before blending.  Blend,  then strain through a mesh strainer.  

Some recommend blending real well - like 3 minutes.  Others, like Detoxinista, say it will get slimy if you blend over 30 seconds.  I probably blended for a minute or so.  If I were making oat milk for drinking, maybe I'd notice a slimy texture, but for a coffee creamer, it just seems creamy.  

• 2 cups water 

Add Flavors and blend again.  This can be adjusted depending on how sweet you like your coffee and ingredients on hand.  

Sweeteners

• 4 dates
• ¼ cup sugar

Fat

• 1 TBSP coconut oil (adds fat -skip this if using cashew nuts or shredded coconut)
• Other oils - walnut, almond, macadamia

More

• 1 tsp vanilla extract
• 1 tsp vanilla
• ½ tsp salt

 

Variations

• spices - cinnamon, nutmeg
• extracts - almond, peppermint, hazelnut
• maple syrup
• Cocoa or Cacao Powder
• 2 Tablespoons Creamy Peanut Butter (100% peanuts)  see Raw Sunshine

These incredible flavor ideas came from Hello Veggie.  I cannot wait to try the culinary lavender one!!!!

To make Lavender Oat Milk Coffee Creamer: Add 1-2 teaspoons culinary lavender buds into the blender with the dry oats. Strain as directed and add vanilla extract, if desired, and sea salt. (This flavor doesn't last quite as long as the other variations - it lasts only 2-3 days.)  Also see this lavender recipe from Making Thyme for Health.

 

To make Vanilla Oat Milk Coffee Creamer: Place the oats in a blender with fresh water. Add 2 tablespoons desired sweetener, 1 tablespoon vanilla extract, and sea salt. 

To make Salted Caramel Oat Milk Coffee Creamer: Add 2 soft, pitted medjool dates along with the dry oats and water to a blender. Strain and stir in or blend in 2 teaspoons vanilla extract and a pinch sea salt. 

To make Chocolate Truffle Oat Milk Coffee Creamer: Start with 1 cup rolled oats and 2 cups water in the blender. Add 1-2 tablespoons dark cacao or cocoa powder, 2 tablespoons sweetener of choice, 1 teaspoon vanilla extract, and a pinch sea salt. Optional: add peppermint or creme de menthe extract for a mint chocolate creamer.

If willing to spend some extra time, a pumpkin spice creamer could be fun.  The recipes I saw used pumpkin puree, but it had to be cooked, adding an additional step.  This recipe from My Organized Chaos looks good.

It lasts about a week in the fridge.  Shake/sir well before each use.

Apples in the Microwave - Fast and Easy Snack

Recipe Inspiration Source:  Allrecipes, Salad in a Jar

Actually, the wife who is part owner of Adams Farm told me about this.  She saw I was buying a few of their HoneyCrisp apples.  The way she described them made me definitely want to give it a try.  I also decided to look up some similar recipes in case there were any variations to consider.

• 2 apples, sliced - can also use pears!
• 1 teaspoon white sugar, brown sugar, honey or maple syrup (sweeteners can be omitted for a healthier version)
• ½ teaspoon ground cinnamon

Optional: 

• butter, nutmeg, ground cloves, raisins, nuts

Place apples in a microwave-safe bowl; 

Cover with another glass plate or microwave safe lid and heat in microwave for 1 minute. 

Tip: Adding a little water at the beginning will keep them from being too dry.

Sprinkle sugar and cinnamon over apples and stir to coat.  

Heat apples in microwave until soft and warm, 1-4 minutes more.  Check on them each minute.   They can be cooked at a lower temp for longer.

Serving Options - 

• serve with ice cream
• sprinkle with granola
• bake them in a pie crust
• roll them up in a tortilla for an apple burrito
• Make an “Apple Bueno" - Pour cooked apples over all fried flour tortilla chips and eat like nachos

Apple Bueno

Sausage (Vegan) & Sprouts Sheet Pan Dinner

Recipe Inspiration Source:  Kroger

This came in one of their coupon flyers.  It looked interesting.  I subbed vegan sausage for regular.  Oil can be omitted.  It turned out pretty good. 

• 3 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 3/4 teaspoon salt
• 1/4 teaspoon ground pepper
• Sausage - Vegan Smoked, sliced into ¾” segments - Field Roast is a good brand!
• Potatoes - petite, halved
• Brussels sprouts, ends and outer leaves removed, halved
• 1/2 red onion, chopped

OPTIONAL:

• sliced apples, pistachios, craisins

Because of this recipe, I did a little research on vegan sausages.  

This one was rated well and it tasted pretty close to the real thing.  

It's best in recipes rather than alone.

We got the smoked apple sage flavor.

Preheat oven to 400°F.

In small bowl, whisk together oil, garlic, thyme, salt and pepper. Set aside.

On sheet pan, arrange sausage, potatoes, Brussels sprouts and onion. 

Drizzle with oil mixture; toss to coat.

Bake 30 minutes, tossing halfway through, until vegetables are tender.

Pasta - Spaghetti - BAKED!

I'm not sure why, but I like baked spaghetti better than spaghetti cooked totally stovetop.  Do the flavors set in more?  I don't know.  But it's good.  Also, it's less messy to eat.

Recipe Inspiration Sources:  

Rabbit and Wolves (vegan)

Build Your Bite (a vegetarian version)

Note:  Most of the recipes I found use real cheese or a cheese substitute, tofu, meat substitutes, and very few vegetables other than mushrooms.  I have skipped meat and used cut up veggies in my spaghetti for ages, even before I was full-on vegan.  Some people might prefer a recipe that is more similar to the traditional version.  If so, the sources above will have better options than my version.  I was unable to find a source with a recipe more like my preferences, so I used bits and pieces from tons of recipes and created a recipe of my own.

The one pictured here is not a vegan recipe, 

but I love seeing it in an iron skillet.  

Cook spaghetti noodles according to package directions, drain and set aside

• spaghetti noodles

You can use regular noodles, grain-free noodles or even spaghetti squash!

Sauté Veggies (any combo) -

NOTE - If you use a large oven-proof skillet, you can use it for the baking step as well!  It's pretty in an iron skillet.

• onion
• garlic
• mushrooms
• peppers
• squash
• zucchini
• carrots

Add pasta sauce to veggie mixture and stir to combine.  

Cheese   Most recipes call for adding lots of cheese.  You can keep the recipe a bit cleaner by not adding any. It's still very good.   If you are Vegetarian, you probably don't worry about cheese, but do you really need that mess?  If you do, you can cheat a little by mixing in just a bit of parmesan, but cheese is addictive and the only way to break the habit is to stop eating it altogether. You could use a Vegan cheese substitute.  I haven't yet tried it with any of those, but Rabbit and Wolves uses:

• ¼  cup nutritional yeast 
• 1 cup of Follow Your Heart vegan mozzarella.  

Violife brand cheeses are a new one on the market and are getting great reviews.  Kroger carries those. 

Toppings

• parsley
• basil

If making it for company...  Put in a 9 X 13 baking dish.

If it's just a normal home dinner...  keep it in the oven-proof skillet.

Bake at 350 degrees for 12-15 minutes.  Oven temps varied for different recipes.  Some were as low as 350, some as high as 450.  It doesn't matter that much, especially if you aren't using cheese or tofu.

Salad - Southern Caviar

a.k.a. - Georgia Caviar, Texas Caviar, Mississippi Caviar, Redneck Caviar, Cowboy Caviar

Recipe Inspiration Sources:  

Grits and Pinecones

Comfort of Cooking

Alabama Southern Living

Mommy's Kitchen

Savory Thoughts

This recipe is so versatile!  You can also heap it on top of juicy burgers for a spicy Southwestern spin. Or, scoop it onto crostini for a pretty, easy appetizer.  It makes a wonderful side salad.   You can use it as a dip with tortilla chips.  Since I eat a big salad every day, I love it as a salad topper.   

As for ingredients, there are so many variations.  Just toss in whatever you are in the mood for and have on hand.  This list gives you lots of choices.  You don't need to use ALL of these options! 

It's super easy.  Just throw everything together and mix it up.  Put it in the frighted for at least an hour.  It's even better the next day, so this is a great make ahead recipe!

Bean Base - choose 1 or more

They can be fresh, canned or frozen, but they need to be cooked and rinsed.

• Black-Eyed Peas - my personal fav for this recipe
• Acre peas
• Black beans

Base - main produce

• Corn, fresh
• Bell pepper - red, yellow or orange
• Tomatoes, fresh or 1 can Rotel 

More Options

• Onion - Vidalia, Sweet , or Red
• Scallions or Green onions
• Garlic
• Jalapenos (seeds and ribs removed)
• Celery

Last minute

• Avocado

Condiments, Herbs and Spices

• 4 tbsp Lime juice, fresh
• Cilantro or parsley
• salt and pepper

Oils & Vinegars

• 4 tbsp Olive oil, extra virgin
• 1 tbsp Red wine vinegar
• some like to use Italian Dressing

Inspiration - 

Asparagus and Mushrooms, Sauteed

Recipe Inspiration Source:  Mirlandra's Kitchen

Her page has lots of extra info and tips.

I made this recipe and it's a keeper.  It's easy and tasty.  It can be modified to be oil-free.

• 1 bundle of asparagus
• 6-12 mushrooms crimini or baby bella
• 3 Tbsp. Butter (or not!)
• 1/4 cup water
• fresh ground pepper
• salt

Snap or cut the root ends off of asparagus spears and then snap or cut each spear into pieces 1"-3" long.

Wash and slice mushrooms.

In a large nonstick pan, add butter and mushrooms. Sprinkle on a little salt. Fry on medium - high heat until mushrooms are golden brown in color, about 1 minute.

 

Remove the mushrooms to a plate but leave the any remaining butter in the pan. 

Add asparagus, and water. Sprinkle additional salt (at least 1/8 tsp.) and grind in some pepper.

Saute the asparagus on medium high for about 2 minutes until it is bright green and slightly softened. If you bite a piece and it has a slight chew/crunch but is still mostly soft it is done.

Remove from heat, stir in mushrooms and serve hot.

Salad - Broccoli with Apples, Walnuts, and Craisins - and Variations!

This salad is easy to change according to what you have on hand.  A few ideas are at the bottom of this post.

In the bottom of a large mixing bowl, whisk together dressing ingredients until smooth.

• Vegannaise (or mayo) - vegan yogurt
• honey - maple syrup
• apple cider vinegar
• salt and pepper 

Add the remaining ingredients; stir well to coat.

• fresh broccoli florets cut into small pieces
• dried cranberries or raisins
• 1 apple unpeeled and diced
• walnuts coarsely chopped or sunflower seeds

• diced red onion    (optional)
• chopped fresh parsley    (optional)

Notes

This recipe can be served immediately, but the flavors improve after a few hours in the fridge. 

To turn it into "Christmas Salad", add carrots, cauliflower, diced red onions, and corn.

This one is "Broccoli, Cashew, Apple and Pear Salad" with Cranberries and chopped red onions.

Peas could be used in this salad as a main ingredient or as an addition.

Recipe Inspiration Sources:  

Bowl of Delicious, 

Julia's Album - This is her Pinterest page.  She is not vegan but has a bunch of interesting looking salad recipes that would easy to make vegan.

Potatoes - Roasted - Various Recipes

There are tons of slightly different ways to roast potatoes.  I have simplified the recipes here and chosen 1 basic method - boil first, mix with flavorings, then roast.  

1 - Boil The Potatoes

Boil the potatoes in water with a little salt and baking soda for just a bit - around 15 minutes.  Doing this will ensure the potatoes get properly done and will give the potatoes just the right amount of crispiness and color after roasting.  It really is worth the extra step!

• 1.5 lbs potatoes - Yukon Gold or Fingerling are great (mixture of yellow, red, and blue, if possible!)
•  baking soda
•  sea salt

🌿 Preheat oven to 400F.  

🌿 Cut potatoes into small chunks or slices. 

2 - Mix with Sauce and/or Spice Combinations

There are lots of different recipes here.  Changing the ingredients gives the recipe personality. See recipe variations at the end.

3 - Roast the Potatoes

🌿 Place the potatoes cut-side up and spread them out evenly on the baking sheet. Roast for 15 minutes. 

🌿 Flip the potatoes and roast for an additional 10 minutes, or until the potatoes are caramelized, crispy, and fork-tender.

Variations

Potatoes Roasted with Tangy Dill Dijon  

Sever hot or cold - this is like potato salad if cooled.

Recipe Inspiration Source:  Instagram - Plant Based and Tasty

This is a just potato salad without all the extras. The dressing pairs perfectly with the roasted potatoes.

Cook the potatoes - 

🌿 Toss the boiled potatoes in 1 tbsp + 1 tsp olive oil, then roast.

Prepare the dressing - 

🌿 Whisk:

• ½ cup vegan mayonnaise
• ⅛ cup freshly chopped dill
• 1 tbsp red wine vinegar or apple cider vinegar,
• juice of ¼ lemon
• ½ tablespoon Dijon mustard
• ¼ cup chopped red onion, salt to taste. 
• Add a bit of maple syrup to dressing if desired 

Combine and serve -

🌿 Once the potatoes are cooked, remove from oven. Transfer to a large bowl and set aside to cool. 

🌿 Toss with desired amount of dressing. Add a few turns black pepper and salt to taste. Serve at room temperature or chill in the refrigerator for 30 minutes before serving.  

Roasted Fingerlings with Tarragon - Shallot Butter

Recipe Inspiration Source:  A Beautiful Plate - Her recipes look so good!  It's well worth going to her page to see all the notes on this recipe.  

TARRAGON-SHALLOT BUTTER:

•  3 tablespoons unsalted butter
•  1 large shallot, finely diced
•  ½ teaspoon whole black peppercorns, coarsely chopped
•  2 teaspoons freshly grated lemon zest
•  3 large sprigs of fresh tarragon, leaves removed and finely chopped (plus 1 additional sprig for garnishing)
•  juice of half a lemon
•  kosher salt

Toss the boiled potatoes with the olive oil, pepper, and salt and roast.

Remove the potatoes from the oven, place on a rack, and allow them to cool slightly while you prepare the tarragon-shallot butter.

Prepare Tarragon-Shallot Butter: 

In a small skillet, heat the butter over medium heat. Once the butter has melted fully and is bubbling slightly, add the shallot and sauté, stirring frequently, for 1 to 2 minutes, or until soft and translucent.

Add the chopped peppercorns, lemon zest, tarragon, and lemon juice. Reduce heat to low, and continue to reduce the sauce for an additional minute or so. Season sauce to taste with salt and pepper.

Combine and GARNISH - Place the roasted potatoes in a medium, shallow heat-proof bowl. Add the warm tarragon-shallot butter (scrape the skillet with a spatula to remove any bits), and toss the potatoes gently with a spoon or tongs until they are evenly coated in the sauce. Garnish with the remaining tarragon, season to taste with salt and pepper, and serve.

Butternut Squash or Sweet Potatoes - Maple Pecan Hasselback

Recipe Inspiration Source:  Seasons and Suppers

Total Baking time will be about an hour!

• 1 small butternut squash (Could also modify this for a sweet potato)
• Cooking oil, for brushing
• 1/4 cup maple syrup
• 2 Tbsp butter
• 1/2 tsp dried thyme leaves
• 3 sprigs Fresh thyme
• 2 Tbsp pecans (finely chopped)
• Salt and freshly ground pepper
• Flaky finishing salt, like Maldon's

Preheat oven to 425F with rack in top third of oven. Have a baking sheet ready - one that is just a bit larger than the two squash halves.  Not a ceramic one since this recipe calls for adding water to a hot pan 3x.   Hmmm- would parchment paper be helpful at all???

BAKE 20 MINUTES - Cut butternut squash in half lengthwise, trying to keep the two halves as even in size as possible (for even cooking). Scoop out the seeds and pulp from the squash and discard. Using a vegetable peeler, peel off the skin and the whitish layer just beneath it to expose bright orange flesh. Place on prepared baking sheet, cut side down. Brush squash with oil and sprinkle with salt and pepper. 

Cook in preheated oven for 20 minutes. Remove from oven and allow to cool for 5 minutes.

HASSELBACK CUT - Remove squash halves to a cutting board. Using a sharp knife, cut slits 1/4-inch apart in the squash, cutting almost but not all the way through.  Don't attempt to cut the slits in the butternut squash without pre-baking it for 20 minutes first. That's a quick way to end up in the emergency room!

TIP:  Cutting anything in to hasselback shape is not always easy, but I heard a tip some time ago that has made that job so much easier! Simply lay the long handle of a wooden spoon next to the squash as you cut straight down. The handle will prevent your knife from going all the way through the squash. Just be sure to hold your knife completely parallel to your cutting surface.

BASTE AND BAKE #1 - Return cut squash to the same baking sheet. Heat the maple syrup and butter in the microwave or a small saucepan until the butter is melted. Stir well to combine. Brush with some of maple/butter mixture and sprinkle with salt and pepper. Sprinkle dried thyme leaves over squash, trying to get in the slits a bit, if possible. Pour 1/4 cup water in to bottom of pan.  Return to 425F oven for 15 minutes. 

BASTE AND BAKE #2  - Remove from oven, baste with more maple/butter mixture. Add another 1/4 of water to the pan and return to the oven for a further 15 minutes.

BASTE AND BAKE #3 - Remove from oven. Tuck 2 or 3 thyme sprigs between a few slits in each squash half. Add pecans to remaining maple/butter mixture and stir to combine. *Note: If mixture has hardened at all, re-warm before adding pecans so it's liquid again. Brush pecan/maple/butter mixture over-top of squash. Add a final 1/4 cup of water to the pan and return to the oven for a further 8-10 minutes, or until squash is tender.

MORE TOPPING - Remove from oven. Drizzle a bit of maple syrup over each half. Sprinkle with finishing salt.

Salad - Carrot Salad

"The trick is to start with the best carrots you can find. Here is where buying organic or from a farmer’s market really makes a difference in taste." - Simply Recipes

 

"I’ve found that freshly grated carrots work much better in a salad like this, when compared to store-bought shredded carrots. When you buy a bag of shredded carrots, they are typically thicker in texture so that they won’t turn brown in the bag, and they tend to be on the dry-side." - Detoxinista

Making Ahead:

This salad — without lemon juice or ACV — can be served right away, but also keeps well in the fridge for an hour or two if you want to get your dinner side dish prepped and crossed off the list.

If you want to make it further ahead, grate the carrots and prep the apples, then toss them with a bit of lemon juice or apple cider vinegar to prevent browning. Wait to combine with the mayo until closer to serving.  With a bit of lemon juice, this carrot salad will keep well in the fridge for 2 to 3 days.  It’s also important to note that flavors tend to mellow as they sit in the fridge, so be sure to taste the salad before serving it. You might want to brighten up the flavor with a little more salt, or an extra squeeze of fresh lemon juice.

Mix the dressing ingredients in the bottom of a decent sized bowl.

• 1/4 to 1/3 cup mayonnaise (Veganaise!)
• 2 teaspoons pure maple syrup (or honey)
• 2 tablespoons freshly squeezed lemon juice (if needed!!!) - 
• If adding pineapples, some of the juice can be added to the dressing.

Mix in other ingredients.

• 4 to 6 medium-sized carrots, freshly grated 
• 1/2 to 1 cup raisins (regular, golden, craisins or a mix)
• 1 large apple, (peeled or not, your preference) cored and chopped
  -or- cubes of pineapple

Cover and refrigerate until ready to serve.

If using nuts, add them right before serving if you make this in advance. If you don't plan on serving this salad right away,  the nuts will get softer in the fridge. 

• 1/2 cup pecans , roughly chopped (optional)

Optional herbs:

• 1 1/2 to 2 tablespoons finely chopped fresh herbs, such as parsley, tarragon, chives,or chervil

Ina Garten adds a little sugar, pineapple and sour cream.  She prefers golden raisins.

"I resist the urge to add other things to this French classic, although if you have some beets, you can grate those in raw (or use all beets to make this salad)." - David Libovitz   Also - "Don’t overdress the salad; the carrots should be moistened and glistening, not swimming in dressing."   Interesting - David prefers to serve this salad at room temperature.  

Drink - Low Histamine Alcohol

I have a major histamine intolerance. Histamine is in all foods, but the goal is to keep the histamine levels low enough to not cause overload problems.  Histamine overload was the source of my stomach issues for years. Figuring it out was a long, long road and was ultimately what led me to being a WFPB vegan.

Alcohol tends to be high histamine, so mostly I avoid it which makes me a very popular designated driver, but every now and then it's fun to have a little something, but holding it to one drink maximum is best and I don't do even that very often.  It's just not a big deal to me anyway.

Alcohols with the lowest histamine levels - 

• Vodka: Clear, unflavored, top-shelf like Gray Goose or Prairie
• Tequila: Clear, Silver/Blanco, top-shelf like Patron Silver or 1800 Silver
• Gin: Clear, Top shelf, unflavored like Hendricks or Tanqueray
• Rum: Clear/White, unflavored like Bacardi Silver or Appleton White

Mixers with the lowest histamine levels - 

• Sparkling mineral water or seltzer (like San Pellegrino)

• 100% pure organic low histamine juice/blended fruits like:

• Apple
• Blueberry
• Cranberry
• Grape
• Mango
• Peach
• Pomegranate
• Lemon/Lime (small amounts - I'm not too good with citrus actually)

A Few Recipe Ideas  

Vodka: 

Clear, unflavored, top-shelf like Gray Goose or Prairie

Pomegranate Martini – Lower Histamine, Low to Medium Oxalate, Low Lectin, Low Salicylates

This is a really beautiful martini. The deep red of the pomegranate and bright green of the rosemary make for a festive presentation. Even better, both pomegranate and rosemary have histamine lowering and mast cell stabilizing properties!

• ½ ounce to 2 ounces (as desired) top shelf, clear, unflavored vodka
• ½ cup organic pomegranate juice or use fresh squeezed
• ¼ cup sparkling mineral water (like San Pellegrino)
• 2 tsp fresh squeezed, organic lime juice (optional, only use if tolerated)
• 1 cup ice cubes
• Stevia, monk fruit, or simple syrup to taste
• Pomegranate seeds for garnish (optional)
• Fresh rosemary sprigs or lime slices for garnish (optional)

Add vodka, pomegranate juice, sparkling water, lime juice (optional), and ice to a cocktail shaker. Shake thoroughly and strain into a glass.


Optional:
Add a tsp of fresh pomegranate seeds to glass . Garnish with fresh rosemary sprigs or lime slices. Freeze pomegranate juice ahead of time into ice cubes and float in glass

Vodka Cranberry 

– Lower Histamine, Low Oxalate, Low Lectin, Low FODMAP

This is another great, festive drink. It is bright and pretty. Cranberries are loaded with antioxidants. This drink is also low-FODMAP! If you have problems with SIBO, bloating, gas, etc – go with this one and make it a mocktail.

• ½ ounce to 2 ounces (as desired) top shelf, clear, unflavored vodka
• ½ cup organic cranberry juice, or use fresh squeezed
• ¼ cup sparkling mineral water (like San Pellegrino)
• 2 tsp fresh squeezed, organic lime juice (optional, only use if tolerated)
• 4-6 ice cubes
• Stevia, monk fruit, or simple syrup to taste
• Fresh lime slices for garnish (optional) 

Add vodka, cranberry juice, sparkling water, lime juice if using, and ice to highball glass.

Optional:
Freeze cranberry juice ahead of time into ice cubes and float in glass.  Garnish with a couple lime slices (optional)

Gin: 

Clear, Top shelf, unflavored like Hendricks or Tanqueray

Autumn Sparkler 

– Lower Histamine, Low Oxalate, Low Lectin

This drink is made with apple juice, sparkling water, and gin. It’s a nice fall and winter drink. But you could really have this anytime of the year.  Apples are loaded with quercetin. Especially just under the peel. So, if possible make the apple juice fresh at home with the peel on.

• ½ ounce to 2 ounces (as desired) top shelf, clear, unflavored gin
• ½ cup organic apple juice, or use fresh squeezed
• ¼ cup sparkling mineral water (like San Pellegrino)
• 2 tsp fresh squeezed, organic lemon juice (optional, only use if tolerated)
• 4-6 ice cubes
• Stevia, monk fruit, or simple syrup to taste
• Fresh lemon slices for garnish (optional)
• Fresh thyme sprig for garnish (optional)

Add gin, apple juice, sparkling water, lemon juice (optional), and ice to highball glass. Stir gently. Garnish with a lemon slice, an apple slice, and sprig of thyme (optional).

Rum: 

Clear/White, unflavored like Bacardi Silver or Appleton White

Classic Mojito – 

Lower Histamine, Low Oxalate, Low Lectin, Low FODMAP

Mint is high in salicylates. And this makes it have pain relieving properties similar to aspirin. Mint also has mast cell stabilizing properties. Be sure to use an organic lime for Mojitos. You’ll need to leave the peel on to get the oils out of the peel. Be sure to muddle this in batches as described to get the best flavor. Mojitos are hard to do right without sugar. So I made an exception to this one too. You can use cane sugar or coconut sugar. If you are low FODMAP, use the cane sugar.

• ½ ounce to 2 ounces (as desired) white rum
• 20 fresh lime leaves
• 1 organic lime, cut into 8 sections – leave peel on
• 1 cup sparkling mineral water (like San Pellegrino)
• ~2 cups ice cubes
• 2 tblsp organic cane sugar 
• Fresh lime slices for garnish (optional)
• Fresh mint for garnish (optional)

Put 10 mint leaves and 2 lime wedges into a heavy highball glass. Crush the mint and lime with a muddler to release the oils. Add 2 more lime wedges and 2 Tblsp sugar and muddle again.

Repeat steps 1 to 3 in a 2nd. Don’t strain the mixture. Fill each highball glass nearly to the top with ice. Add ½ the rum to each glass. Top the glass with sparkling mineral water. Garnish with a lime slice and fresh mint (optional).

Tequila: 

Clear, Silver/Blanco, top-shelf like Patron Silver or 1800 Silver

Frozen Mango Margarita 

Lower Histamine, Low Oxalate, Low Lectin

This frozen margarita is so creamy and delicious. Since my histamine bucket is lower, I do add 1 drop of Rocky Mountain Oils Orange Essential Oil*. This is my secret ingredient. But only use once you’re 6 months or more into the Low Histamine Diet. *Only use therapeutic grade oils in foods. Not all brands of essential oils are safe to use. And not all types of oils are safe to use internally.

 

• ½ ounce to 2 ounces (as desired) top shelf, silver, unflavored tequila
• 1 cup frozen mango
• Juice of 1 organic lime (optional, only use if tolerated)
• 2 cups ice
• Stevia, monk fruit, or simple syrup to taste
• Granulated sugar or fine unrefined sea salt (optional)
• 1 drop Rocky Mountain Oils Orange Essential Oil (optional, if tolerated)
• Fresh lime slices for garnish (optional)

Put tequila, frozen mango, lime juice (optional), ice, sweetener, and orange essential oil (optional) in blender. Blend until smooth. Run a lime wedge around the edge of glass. Dip into sugar or sea salt, if desired. Pour frozen mango mixture into glasses. Garnish with a couple lime slices (optional)

Recipe Inspiration Source:  Mast Cell 360

Potatoes - Sweet Potato in the Instant Pot

This is my go-to method of cooking sweet potatoes.   They turn out sweeter if baked in the oven, but they are more moist when cooked in the instant pot.  I often cook several of similar sizes at one time and put them in the refrigerator until I'm ready to use them.  Doing this reduces the starch a bit and makes them a tad healthier.  

• Wash AND PIERCE 1 to 6 Sweet Potatoes
• Use steamer basket or trivet
• 1 cup water

• Manual on High
• Cook time varies by size of individual potatoes - 15 to 60 minutes:
• small - 15 to 18 min
• medium - 22 to 30 minutes
• large - 27 to 35 minutes
• gi-normous - 60 minutes
• Natural Release

Great post on sizes and times: Sweet Peas and Saffron

Stir Fry - and Easy Sauce I Love

This is one of my go-to meals.  It's so easy!!!

Note: This one is an easy compromise if you have a confirmed meat eater in the house.  Just cook some shrimp on the side and add their poor little carcasses over the serving for the unfortunate soul.

Sautéed VEGGIES
Use whatever combination is on hand -

• onion
• bell pepper (red, orange or yellow - never green)
• squash
• zucchini
• handful of spinach or kale
• broccoli or broccolini
• cauliflower
• corn - reg or baby corns
• mushrooms
• carrots
• sugar snap peas
• English peas
• green beans

Fruit -

• pineapple bits

Nuts -

• peanuts
• pistachios
• cashews

Meat-ish -

• Seaweed / Nori
• Gardein Mandarin Orange Chicken

SAUCE - I also have this recipe on a separate post on this blog.

Just mix and add to the veggies the last few minutes of cooking

My Easy SAUCE -

• Dijon mustard
• maple syrup
• Tamari or Coconut Aminos
• BBQ sauce adds a nice tang
• Kung Pao Sauce - like sweet and sour with a kick

Serve over RICE

• Click here to see a number of easy ways to make rice.  My fav is in the instant pot.
• Can also serve over noodles, but that's not as healthy, and definitely not helpful for weight loss.