Condiment - Tzatziki Sauce

Notes

• 1 small cucumber — peeled, seeded, and shredded — about 1 cup
• 1 cup non dairy yogurt
• 1- 2 tablespoons lemon juice
• ¼ – ½ teaspoon salt
• 2 garlic clove, minced
• 2 sprigs fresh dill — chopped or about ¼ – ½ teaspoon dried dill or to taste
• 1 tablespoon fresh mint – optional – Tami prefers it with dill only

Combine all ingredients in a bowl, stir to mix. Chill.

🌿  It makes a wonderful appetizer served with pita bread, pita chips or vegetable dippers. 

🌿  Make it ahead and chill it for a couple of hours to let the flavors develop. 

Recipe Inspiration Source/s:  

Nutmeg Notebook

Salad - Chopped Salad - How To and Ideas

I first heard about chopped salads from my friend, Shirley.  I played with it a minute, but then forgot about it.  Later, I saw it's praises sung by Chef AJ and Nutmeg Notebook.  I watched the tutorial from Nutmeg Notebook and was intrigued.  I played with it a bit, but again, dropped.  Sometimes it takes a while for something to take hold.  Now, I'm obsessed.  They are way less messy.  They are easier to chew.  The flavors mingle and each bite is better for it.  You end up eating far more salad than you might have otherwise.  

Greens

• lettuce, any variety
• spinach
• kale
• swiss chard

Veggies

• celery
• radishes
• cucumbers
• carrots
• jicama
• peppers - red, yellow or orange 
• scallions, onions - spring, red or sweet
• broccoli
• cabbage
• cauliflower
• Brussels sprouts
• squash
• corn
• tomatoes
• mushrooms - Don't eat raw. Cook at least 2 minutes to get rid of toxins.

Herbs

• cilantro
• mint
• parsley
• basil

Fruit

• apples, pears
• raisins
• blueberries - stir in, don't chop

Misc

• beans - black beans are great - stir in - don't chop
• pasta - stir in - don't chop
• nuts and seeds

🌿  Put together any combination of ingredients you want.  

🌿  Chop it up!  You can use a regular knife.  There are all sorts of gadgets and gizmos for chopping - lever-like food chopper, pizza slicers, special chopping scissors, etc.  Tami from Nutmeg Notebook and Chef AJ chop theirs in a wooden bowl with a mezzaluna style knife.  I use my grandmother's very old wooden bowl and a mezzaluna knife.   It really doesn't take long at all and clean-up is a breeze.  

🌿  Some people chop theirs in a food processor, but the salad can end up a bit mushy if you over process the least little bit.  

Recipe Inspiration Source/s:  

Debra Klein

Clean and Delicious 

Speedy Salad Batch Prep - Tami Kramer - Nutmeg Notebook

Our Weekly Salad Prep Guide (Plant Based, Vegan, Oil Free) - Krocks in the Kitchen

Condiment - Honey Mustard Dressing - FAV!!!

🌿 You can make vegan honey mustard dressing with as little as two ingredients if you like!  The basics are mustard, maple syrup — but it really pays off when you use a few more delicious add-ins.

Honey Mustard dressing is my absolute favorite dressing, which is funny because I have never particularly loved mustard.  I have made this dressing numerous ways and it hardly ever failed.  Originally, I would carefully measure, but as I began making it in larger quantities I would add a little of this and a little of that, then taste to see what I might need to add more of to balance the flavors.  

The creamy version is good, but I'm moving away from the creamy versions.  Mostly, I just use Dijon mustard, fresh squeezed lemons, maple syrup, and garlic powder.

This creamy version is from Nutriciously.

 My Go-To Mason Jar Batch:

• ⅓ cup maple syrup
• ¾ cup Dijon mustard
• 2 lemons, juice of
• 9 oz yogurt
• 3 tsp garlic powder

For different amounts, use this basic formula - 

2 PARTS - SWEETENER:

• 2 tbsp maple syrup
• or agave nectar
• or honey if not truly vegan

4 PARTS - MUSTARD:

• 4 tbsp Dijon mustard
• or yellow mustard
• or brown mustard
• or whole grain mustard (combine with one of the other mustards)

6 PARTS - ACIDIC OPTIONS:

• 6 tbsp lemon juice - using fresh lemons is best, but bottled will do in a pinch
• or apple cider vinegar
• or rice wine vinegar
• or red wine vinegar

EXTRA FLAVOR:

• 1 tsp garlic powder - Don't skip!  Most all sources highly recommend using this!

6 PARTS - Optional - For a creamy texture add:

☝️ Many sources skipped a base altogether.  I prefer the extra creaminess it adds.

• 6 tbsp vegan yogurt
• or silken tofu
• or zucchini, peeled and steamed 

DIRECTIONS:

Add the dressing ingredients into a jar with a lid and shake well or use a whisk to blend.  Taste and adjust to your preference by adding more of any of the components.  

This vegan honey mustard dressing keeps well in the fridge for up to a week (perhaps more, it was always gone by that time in our family) and is best stored in an airtight container.

 

This super simple version is from Shane and Simple.

☝️ Shane and Simple only uses 3 ingredients - 

mustard, maple syrup and garlic powder!  

He didn't even bother with the acidic ingredient or a creamy base!

Recipe Inspiration Source/s:  

Nutriciously

Keeping The Peas

Eat Plant Based

Shane and Simple

Condiment - Stir Fry Sauce

This sauce can be stirred together in minutes.  Just mix and add to the veggies the last few minutes of cooking.  

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

Condiment - Chipotle Nacho Cheese Sauce - Potato & Carrot Base

🌿 This is a keeper!  I need to keep working on it til the spice level is perfect for me.

Tami uses this sauce with so many meals,
including her Mexican Chopped Salad pictured here.

• 2 cups white potato – cooked & peeled
• 1 cup carrots – cooked & peeled
• ½ cup nutritional yeast
• 2 cups water
• ½ cup rolled oats
• 2 tablespoons lemon juice
• 2 teaspoons smoked paprika
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• ½ teaspoon ground cumin

        THE HEAT  

My first try at this was just a little too spicy for me.  I need to work on reducing the heat.   

I'm not sure whether to reduce the chipotle or the cayenne.

• 1 teaspoon chipotle chili powder
• ½ teaspoon chili powder (I used cayenne)
• ¼ teaspoon jalapeno powder or use a fresh jalapeno I skipped this totally from the start.

Cook potatoes and carrots.  Steaming is good.

Put all ingredients in a high powered blender and blend for 2-3 minutes until smooth and creamy.

This sauce does firm up when refrigerated and if it gets too thick thin it with some unsweetened plant milk or water when reheating to make it pourable again.  Can also put it in a small saucepan over low heat, stirring while it heats up. Use a wire whisk to help make it smooth and creamy.

Keep it refrigerated – it will last for 5-6 days. I haven't tried freezing it myself but subscribers tell us they have frozen it with it success. If it separates when thawed just put it in the blender to make it all smooth and creamy again.

★ Optional Variation:  Use 3 cups cooked butternut squash instead of the potatoes and carrots. I like to use oven roasted butternut squash by cutting a whole squash in half length wise, scooping out the seeds. Place squash cut side down on a parchment lined rimmed baking sheet. Place in a preheated 400 degree oven for 45 minutes or until soft. How long to bake will depend on the size of the squash. Let cool and measure out 3 level cups of squash to use in place of the potatoes and carrots.

Recipe Inspiration Source/s:  

Nutmeg Notebook

Condiment - Dipping Sauce - Thousand Island-ish

This is really good, but I want to try it without high fat cashews.  I plan to try making it with a potato base first, maybe with some added carrots or zucchini. 

• ½ cup (raw) cashews *
 FIND A SUBSTITUTE! - try 2 Yukon Gold potatoes and 2 carrots/1zucchini.
• 1 Tablespoon tomato paste  I used Sriracha instead since I had it on hand.  It made for a great tang, but to make this more like Thousand Island, I could omit it or even use some ketchup.  I never buy tomato paste and don't want to start just to get 1 TBSP for this one recipe.
• ¼ cup + 1 Tablespoon distilled white vinegar
• 3 Tablespoons water
• 2 Tablespoons pure maple syrup
• ½ teaspoon reduced-sodium tamari (or Braggs Liquid Aminos, or Coconut Liquid Aminos) 
• 2 teaspoons dill pickle relish (do not need to drain the pickle brine)
• ½ teaspoon garlic powder
• ¼ teaspoon sweet paprika
• ¼ teaspoon smoked paprika
• pinch to ½ teaspoon sea salt (+/-) 

Cook veggies to use for base - potatoes, carrots, zucchini, cauliflower...

BLEND - Place the veggies into a high-speed blender.  Add all the remaining ingredients. Blend on high until smooth and emulsified, scraping down the sides occasionally.

Serve as a dipping sauce for fries. Also, it makes a spread for sandwiches.  

Recipe Inspiration Source/s:  

Monkey and Me Kitchen Adventures

Condiment - Ranch Dressing - Zucchini Base

I LOVE this dressing!!!  It's tasty, easy to make, and requires no prep.  

I plan to try making it with a lower fat vegetable base instead of using tofu.  Tofu is not unhealthy, but in terms of weight management, it's not the best option.  Plus, I LOVE the idea of sticking more with whole foods.

Veggie Base

• 12 oz. package soft silken tofu (1 ½ cups)
• 3 medium zucchini * - no need to cook!
• Another Base Option - Potatoes - red or yellow (not Russet), cooked and peeled
• Another Base Option - Vegan Yogurt

• optional: ½ cucumber, chopped  - It puts the “cool” in “cool ranch.”
• Optional: throw in some spinach or kale if I am OK with the color turning green
• Optional: chopped onion - spring onions would be good!

Acid / Liquid

• Option 1 - 2 teaspoons lemon juice 
• Option 1 - 1 Tablespoon + 1 teaspoon apple cider vinegar

• Option 2 - 2 ½ TBSP lemon juice  

• Option 3 - 2 ½ red wine vinegar  
• Option 3 - 1 ½ Tbsp plain non-dairy yogurt  

• Option 4 - 1 ½ Tbsp white wine vinegar 
• 
  
• 4 Tablespoons + 1 teaspoon water - Just add enough liquid to get the consistency you are aiming for -   thicker for dips, thinner for dressing.

Spices

• 1 ¾ teaspoons garlic powder or ½ clove
• ¾ teaspoon onion powder
• 1 teaspoon sea salt (+/-)
• Pinch black pepper (+/-)
• ¼ teaspoon + pinch dried ground mustard powder

Herbs

• ⅛ teaspoon of dried dill weed - Dreena Burton and Chef AJ insist using dill SEEDS or fresh dill instead of dill weed makes a big difference!
• ¾ teaspoon dried parsley or ¼ cup fresh flat-leaf parsley
• 2 ½ teaspoons fresh chives, finely chopped
• Optional: cilantro
• Optional: basil

Misc Options

• tiny bit of maple syrup or 2 medjool dates or raisins
• 1 TBSP nutritional yeast
• 2 TBSP tamari

Blend everything together except the fresh herbs. Let it run on high for a bit so it is really creamy and smooth.

Add the fresh herbs and pulse or stir to mix them in without turning everything green.  If adding spinach or kale, there's no point in this step - blend away.

Taste and add additional seasonings to taste.

Recipe Inspiration Source/s:  

Monkey and Me Kitchen Adventures   

Love and Lemons 

Feasting on Fruit  

Vegan Sandra

Dreena Burton - This recipe is included in a video interview on Chef AJ's show. The recipe is included in the description.

Growing Microgreens

Broccoli - 

I used Rainbow Heirloom seeds.

• Soil or Mat -               Mat  (be sure to soak overnight)
• Soak Seeds -               No
• Blackout time:            4-5 days 
• Optional: Flip blackout dome on Day 4-5 and set on top of emerging plants to strengthen roots. I did not do this.
• Germination Time:     2-3 days
• Time to Harvest:         8-12 Days  (or Harvest when the leaves are open and 1-3" tall ,day 5-14)

Radish

I used Rainbow Heirloom seeds.

• Soil or Mat -               Mat  (be sure to soak overnight)
• Soak Seeds -               No
• Blackout time:            No cover needed! 
• Germination Time:     1-2 days
• Time to Harvest:         5-12 Days 

Superfood Microgreen Mix
Broccoli, Purple Kohlrabi, Radish, Collard & Turnip

I used Rainbow Heirloom seeds.
I don't have specific growing instructions for a mix of seeds, so I'm using the instructions for Broccoli.

• Soil or Mat -               Mat  (be sure to soak overnight)
• Soak Seeds -               No
• Blackout time:            4-5 days 
• Flip blackout dome on Day 4-5 and set on top of emerging plants to strengthen roots.
• Germination Time:     2-3 days ?
• Time to Harvest:         8-12 Days ?

Inspiration Source:

• Bootstrap Farmer: Microgreens Cheat Sheet , Top Ten Microgreens, Sprout People (instructions on each seed page), 

Beans - Lentils

Cooking lentils in the Instant Pot is the easiest way to go!  

Basics:

• 1¾ cup water or veggie broth
• 1 cup lentils

Reds get mushy and are great for soups or thickening recipes.

The other colors can stay firmer unless you cook them too long. They are great for salads, grain bowls, wraps, etc. 

 

 

Optional Additions:

Lentils are like sponges - they absorb the flavors of the ingredients in which they’re cooked.

These Can be sautéed right in the Instant Pot before cooking the lentils!

• onions
• bell pepper
• garlic
• mushrooms
• carrots

Spices and Herbs!

• salt (this can interfere with softening, so best to add after cooking)
• pepper
• bay leaves
• cumin
• coriander
• chili pepper
• onion powder
• garlic powder
• paprika
• turmeric
• thyme
• rosemary
• oregano

Instant Pot - Cook at High Pressure, release after 10 minutes. If you let them release on their own, they might be a bit softer, but it's no big deal.   NO NEED TO SOAK before cooking!

 

RED -  2-3 minutes  

Keep in mind that red lentils will have a mushy texture no matter what, so you can cook them longer if making a soup or curry with them. They will completely dissolve into a soup and will act as a thickener if you cook them for 10 minutes at high pressure.

BROWN, GREEN, r BLACK -  6-9 minutes, 10 for softer

If you want them softer, you can always add an extra 1/2 cup of water and pressure cook them again for 2-3 minutes. There shouldn't be too much liquid left in the pot, so you can use them right away without draining them.

Store cooked lentils in an airtight container in the fridge for 5-7 days, or freeze for 4-6 months.

Easy ways to use pre-cooked lentils.

• Toss them with BBQ sauce for a vegetarian sandwich
• Serve them over a salad for plant-based protein
• Add to Salad
• Add them to pasta sauce for vegetarian spaghetti
• Add to soups

Recipe Inspiration Source/s:  

Rainbow Plant Life

Detoxinista

🌿  💚  ✅  ☝️  ★   ★  

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