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your vegetables with water and maybe a bit of tamari (type of soy sauce). This will improve your health and it tastes great.
]]>Vegan Cheesy Bean Potato Tots with Ranch Dressing
These beauties are all plant based and oil free. Using the best from beans, potatoes, nutritional yeast and hemp seeds, you have a treat that could be used for an hors d'oeuvre or a great side dish for dinner. Either way, it uses easily acquired ingredients and is vegan, vegetarian and gluten free. Use the vegan “Ranch dressing” to dip or pour over the tots. Enjoy.
Flavour: Aromatic cheese with great texture from the beans and potatoes.
Benefits: Low calorie, zero cholesterol and high in vitamin B12. A great source of copper, calcium and zinc which help in metabolism, muscle health and stamina and as a bonus, it is fibre rich too.
Yield: 12-13 tots
Total time: 45-55 minutes
Equipment: blender or food processor, measuring cups and spoons, mixing bowls, foil and sheet pan
“Cheesey” Sauce
2 tbsp (29 ml) lemon juice or apple cider vinegar
¼ cup nutritional yeast (add more if you like cheesey flavour)
¼ cup (59 ml) filtered water
2 cloves garlic
2 tsp onion powder
1 tsp tamari or ½ tsp salt
Blend and set aside until mixed into the bean and potato mixture below.
Bean and Potato Mix
1 cup (180 g) cannellini beans (canned and rinsed)
1 cup (180g) red kidney beans (canned and rinsed)
2 small (276 g) potatoes, washed with skins on
Preheat oven to 375°F (191°C).
Use either a grater or the attachment on the food processor to shred the potato into hash brown or roti pieces.
Add the beans into the mixture and pulse until mixed but not pureed. Texture of potatoes and beans is nice to see, and you don’t want to extract all the water out of vegetables.
Put contents into a bowl and gently mix the “Cheesey sauce” (see above) into the potato and bean mixture.
Place foil onto a cookie sheet and measure out ¼ of mixture using a measuring cup to measure. Use your hands to shape the tots into a round or other preferred shape. Note: you can use oil on the foil if you wish, but it should not be necessary.
Place on cookie sheet a bit apart so that they do not touch. This will make getting them off the foil easier.
Bake at 375°F (191°C).for 30-35 minutes. The outside should be golden brown and still somewhat soft. If you wish to bake longer to make the interior less soft, cover with foil to prevent burning.
While they are baking, prepare the “Ranch” Dressing.
“Ranch Dressing”
Prep time: 5 minutes
Equipment: blender or food processor
Yield: 1¾ cup, (253 g)
½ to ¾ cup (117-177 ml) filtered water
1 cup (170 g) shelled hemp seeds
¾ tsp tamari, soy sauce or salt
2 cloves garlic (if you are not a fan of spicy, use 1 tsp garlic powder instead)
1 tsp onion powder
1 tsp ground mustard seed
3 tbsp (44 mls) apple cider vinegar or lemon juice
1 tsp dried dill, crushed
½ tsp cayenne pepper or red pepper flakes (optional)
½ cup (52 g) purple onion, diced
Blend and set aside until needed. Can be refrigerated for 1 week to 10 days.
Use the “Ranch Dressing” to dip the bean and potato tots into. Decorate with slices of sweet red and yellow peppers. Eat.
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Parsnips are an overlooked vegetable. They are plentiful and can be prepared in a variety of ways. They are slightly sweet which may make them a nice alternative for potatoes. An affordable way to eat healthy and have great flavour.
Flavours: Naturally sweet with a nice crunch balanced by tamari for some saltiness.
Benefits: They are full of fibre, no fat, zero cholesterol, and have a large amount of vitamin C, K and E.
Yield: 4 servings
Equipment: Sharp knife, pan, parchment paper,
Total Time: 25 minutes
3 small or 2 large (350 g) parsnips (preferably organic), washed
3 tbsp fresh dill
1 tsp tamari
1 tsp ground black pepper
Preheat oven to 450°F (232°C)
Wash the parsnips carefully and cut out any bad pieces. Leaving the skins on, cut the parsnips in half lengthwise and put the flat side down. Cut in half lengthwise again. Cut them again to make the size you want. Try to keep them the same size to get consistent baking times. Thicker fries will take longer to bake.
Place the parsnips in a bowl and put the tamari, dill and pepper on the parsnips.
Spread the parsnips in a single layer onto a parchment paper lined pan. Bake for 15 minutes. They should start to slightly blister. Jiggle the fries to loosen and turn them over with tongs to get even baking. Bake another 5-10 minutes as desired for colour. They should be browned and blistered. If you desire additional browning, set the temperature on broil for a minute or two. Watch carefully as parchment paper can burn in temperatures above 500F° (260°C).
Dip in the sauce of your choice. We used Romesco sauce from @ricardo
Nutrition (Per Serving): 3 oz. (84 g) Baked Parsnips | Deep fried |
|
Calories |
119 | 274 |
Fat |
.7 g | 14.4 g |
Saturated Fat |
.1 g | 3.4 g |
Cholesterol |
0 mg | 0 mg |
Carbohydrate |
27.9 g | 31.9 g |
Fiber |
3.5 g | 3 g |
Protein |
3.6 g | 3.2 g |
Sugar |
2.1 g|.6 g |
Sodium |
125 mg |165 mg |
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Banana bread is such a favourite for so many. But a typical banana bread is loaded with refined sugar and butter or oil. This version features no eggs, dairy, refined sugar or oil. It is spiked with maca to enhance energy and sexual vitality.
Flavours: Bananas aged bring out the beautiful natural sugars and the extra bananas on top assure an unforgettable richness.
Benefits: This recipe has lower calories and saturated fats and has zero cholesterol. The chia seed “eggs” have omega-3s, iron and calcium. With monkfruit in place sugar, the calories are about half a traditional recipe.
Yield: 1 loaf, 10 servings
Total Time: 1 hour 40 minutes
Equipment: Loaf pan, mixing bowls, sharp knife
½ cup (100 g) sugar or ½ tsp monkfruit 3 tbsp (45 g) almond butter + 2 tbsp (30 ml) water 2 chia seed eggs (2 tbsp (12 g) ground chia seeds + 4 tbsp (60 ml) water) 1 tsp vanilla 3-4 (350 g) medium sized bananas, mashed 1 tbsp (17 g) sourdough starter (optional) 4 tbsp (60 ml) water 2 tbsp (29 g) non-dairy low sodium yoghurt 1 tbsp (15 ml ) apple cider vinegar 2 cups (276 g) whole wheat flour 1 tsp baking soda 2 tbsp (30 g) black maca powder 2 tbsp (30 g) red maca powder 1 banana (118 g) cut in half lengthwise 16 to 20 pistachios (10 g), shelled and crushed or ¼ cup nuts your choice
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Preheat oven to 350°F or (175°C) or if using a dark pan, set temperature to 325°F (163°C)
Mix chia seed eggs and set aside for 5 minutes.
In a medium mixing bowl, cream sugar (or monkfruit) with chia seed eggs, almond butter and 2 tbsp water. Add vanilla extract. Mix until completely incorporated.
Add the mashed bananas to the mixture, 4 tbsp water and sourdough starter (if using). Mix thoroughly.
Add vinegar to non-dairy yoghurt in a measuring cup. Stir a few times and then add to the banana mixture.
In a separate small bowl, mix the flour, baking soda and maca together. Then add the dry ingredients mixture to the banana mixture and stir until thoroughly mixed but do not over mix. Fold in nuts and mix slightly.
Parchment paper can be used to line the pan, no oil is required. Alternatively, parchment paper can be put only on the bottom a ceramic pan. Pour batter into a 8”x4” (20.32 cm X 10.15 cm) loaf pan. Push the batter slightly higher at the edges than at the center. Place the cut bananas on top touching each other. They will move apart as the loaf rises.
Bake 1 hour and check with a toothpick inserted in the center comes out clean. Bake up to an additional 20 minutes, checking at 10-minute intervals. A foil cover can be put on after one hour to prevent over browning. Do not over bake.
Remove from oven and let cool for an hour before serving.
Nutrition (Per Serving): 1 slice (3 oz (85 g) monkfruit | sugar |
|
Calories |
175 | 212 |
Fat |
3.2 g |
Saturated Fat |
.4 g |
Cholesterol |
0 mg |
Carbohydrate |
32.3 g | 42.3 g |
Fibre |
3 g |
Protein |
4.8 g |
Sugar |
6.8 g | 16.8 g |
Sodium |
89 mg |
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In Flavour with Benefits: France, this recipe is included. Using this snack, you can make small changes and receive big benefits.
These are easy raspberry bars you can make as a go to snack. On your whole food plant based journey, this is a fast healthy recipe that you can make and substitute any fruit you choose. This video will help you from start to finish each step.
Recipe below:
This recipe is easy and fun for the entire family. It is very healthy and fully plant-based and oil-free. It might be an interesting one to try with children to teach them about good nutrition and baking. It has zero cholesterol, and the oats give a great dose of fiber and some protein. They are also high in vitamins C and K which help the immune system and bones and an added benefit is manganese, an important trace mineral.
Yield: 12 bars
Total Time: 45 minutes
Equipment: mixing bowls, measuring cups, measuring spoons, 9x9’ non-stick pan, parchment paper
Dry Ingredients:
1 cup whole wheat flour or white whole wheat flour
½ cup all-purpose flour (or substitute whole wheat flour)
1 cup old fashioned rolled oats
½ cup coconut sugar
½ tsp ground nutmeg or mace
½ cup of unsweetened coconut (optional)
Wet Ingredients:
½ cup water
2 flax eggs (2 tablespoons of ground golden flax seed and 4 tablespoons water, mix and set aside for 5 minutes to set up)
Last Ingredient:
6 ounces of fresh or frozen raspberries (see note)
Preheat oven to 350°F
Line 9X9 inch pan with parchment paper or use a non-stick pan without parchment paper. If using parchment paper, allow paper to hang over edges of the pan. This allows you to remove it easily after baking.
Mix all dry ingredients together and whisk to mix.
Add water and flax eggs and mix thoroughly. It will form a moist dough; a little sticky is ok.
Take half of the dough from the bowl and spread it into the bottom of the pan. Note: a little bit of plastic wrap can be used to form the dough more easily. It is fun to spread it. Try to get it as even as possible. It will bake more evenly that way. Be sure to remove the plastic wrap after spreading the dough.
Place fresh raspberries in a bowl and mash them until pureed. Spread raspberry puree over the dough trying to cover all of it.
Note: if using frozen raspberries, you can gently defrost the raspberries first in the microwave for 30 seconds. Then gently break them apart and spread the mixture over the dough.
Crumble rest of dough over the top of the raspberries, trying to cover the raspberries as much as possible
Bake 30 minutes until golden brown. Cool 10 minutes before lifting from the pan, if using parchment paper. Transfer to cooling rack, if desired.
Allow to cool completely before cutting into 12 even sized bars. Age for a few hours makes the bars softer if desired.
Nutrition (Per Serving): 1 bar |
|
Calories |
158 |
Fat |
2.5 g |
Saturated Fat |
1.2 g |
Cholesterol |
0 mg |
Carbohydrate |
30.8 g |
Fiber |
2.9 g |
Protein |
3.3 g |
Sugar |
12.1 g |
Sodium |
21 mg |
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Making grilled cabbage using a plant based sauce of nuts and capers.
]]>Cabbage is such a plentiful vegetable and so healthy. Giving it a kick by grilling and some great seasonings makes this recipe a welcome side dish or main dish anytime.
Flavours: The sweetness from the cabbage and saltiness from the capers are balanced by a bit of bitterness from walnuts.
Benefits: High in fibre, protein and zero cholesterol with significant levels of vitamins A, C and K.
Yield: 4 servings
Total Time: 45 minutes
Equipment: Sharp knife, roasting pan, parchment paper, mixing bowl, tongs
1 medium head cabbage 32 oz (908 g), any colour
½ cup (128 g) nut-based parmesan, purchased or see below
¼ cup (60 g) capers, rinsed and soaked in white wine, note 1
3-4 (15-20 g) garlic cloves, pressed
4 tbsp (15 g) fresh Italian parsley or cilantro leaves, ripped
½ tsp ground black pepper
½ cup (118 ml) pistachio or other non-dairy milk
¼ cup (25 g) pistachios or walnuts, crushed
½ cup fresh dill (30 g) or cilantro
Preheat the oven to 450°F (232°C).
Cut the cabbage in half and cut out the core and stem. Then slice each half into four slices each 1½ inch (~4 cm). Put parchment paper in the roasting pan and place the slices in one layer. The slices can touch each other but not overlap.
In a medium bowl, combine nut-based parmesan, capers, Italian parsley or thyme and pepper. Add the nut milk to the bowl and mix thoroughly until a paste is formed.
Press the paste into the leaves of the cabbage. Roast until cabbage has browned, about 25-30 minutes. If it needs a little more browning, broil at 550°F (288°C) for 1-2 minutes and turn the temperature back to 450°F (232°C).
Remove pan from oven and sprinkle pistachios or walnuts on the cabbage. Return to oven for 5 minutes until the nuts are roasted.
To garnish, sprinkle fresh dill or cilantro and some more nut-based parmesan. Serve immediately.
Note 1: take the capers and run them under water and then soak them in a 1-2 tbsp of white wine to cut the saltiness for 5-10 minutes. Discard the wine. Thanks to https://www.italiaregina.it/how-to-desalinate-capers/
Nutrition (Per Serving): 11½ oz (325 g) |
|
Calories |
214 |
Fat |
9 g |
Saturated Fat |
1.7 g |
Cholesterol |
0 mg |
Carbohydrate |
28.4 g |
Fibre |
9.4 g |
Protein |
11.6 g |
Sugar |
.8 g |
Sodium |
198 mg |
Yield: 1¼ cup, 20 servings
Time: 10 minutes
Equipment: food processor or blender
1 cup (150 g) raw cashews or walnuts
2-3 garlic cloves (15-20 g) (taste after 2 and see if it needs more)
3 tsp fresh squeezed lemon juice or apple cider vinegar
½ cup (88 g) tablespoons nutritional yeast
1 tsp tamari
2 tsp garlic powder
2 tsp onion powder
Pulse in food processor until the nuts become fine and sandy. Don’t over process or you will have nut butter. Adjust additional ingredients to taste. Serve immediately. It will keep in the refrigerator for about two weeks. If you want the cheese to be dry, then either eliminate the tamari or substitute with sea salt.
Nutrition (Per Serving): 1 tbsp (16 g) |
|
Calories |
56 |
Fat |
3.4 g |
Saturated Fat |
.7 g |
Cholesterol |
0 mg |
Carbohydrate |
4.7 g |
Fibre |
1.3 g |
Protein |
3 g |
Sugar |
.7 g |
Sodium |
67 mg |
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Flavours: Cheesy and crunchy with the earthiness of asparagus.
Benefits: Zero cholesterol, high in fibre and omega-3s, they are low in sodium too.
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When strawberries and blueberries are at the height of ripeness, this is an easy summer treat that is easy to make and healthy too. Ready in under 45 minutes and when using some stevia or monk fruit, reduces sugar by 25%, has zero cholesterol and oats deliver fibre and protein and keep it gluten-free. No need to order out. Make this one yourself.
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Flavours: The warm nutty spice flavours from cinnamon and mace with the moist texture you love.
Benefits: Less than half the calories of the traditional version, nondairy, zero cholesterol, some protein and fibre.
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