Millet Premavera
I’ve been making this recipe since my early days of plant-based eating. It’s so good that it’s remained a favorite through the years. It has the flavors of an Italian pasta dish without the pasta.
Recipes is from Whole Food American Favorites
1 cup millet, uncooked
1 onion, chopped
1 – 2 cups chopped mushrooms, cremini or white button
3 cloves garlic, minced
4 carrots, halved lengthwise and sliced
3 cups small cauliflower florets
3 cups small broccoli florets
2 14 oz. cans diced tomatoes
2 cups frozen peas
1 T dried basil
1/4 t black pepper
1/3 cup pine nuts, coarsely chopped (or raw pumpkin seeds)
2 T lemon juice
Sea salt
Boil 2 cups water in a small saucepan. Add millet, reduce heat to low, cover, and simmer 20 minutes until tender. In a large pan over medium- high heat, sauté onion and mushrooms in 1/4 cup water for 2 minutes. Add garlic and remaining raw vegetables, and cook until vegetables are tender. Add more water if needed to keep from sticking. Add tomatoes, peas, basil, and pepper. Cook 5 more minutes. Mix in cooked millet, pine nuts, lemon juice, and salt to taste.
Creamy Cauliflower Kale
This has been one of my favorite dishes while on an elimination diet. It will continue to be one of my go-to meals after I’ve incorporated more foods. I love this dish and it’s so easy! I often add steamed green beans.
1 medium head cauliflower
1 onion, chopped
1 clove garlic, minced
1 bunch kale, finely chopped
1 t turmeric
1/4 t black pepper
Cooked short-grain brown rice
Salt to taste
Break off florets from cauliflower and wash good. Place in a steamer basket or sauce pan with 1 cup water and steam until tender.
While cauliflower is cooking, saute’ onion in a dry sauce pan until it starts to brown. Add garlic and stir 1 minute.
Add 3/4 cup water and chopped kale and cover. Bring to a boil, reduce heat to low and simmer 5 – 10 minutes until kale is tender.
Stir in turmeric and pepper and cook additional minute or two. Stir in desired amount of cooked rice. (Since on an elimination diet I always have cooked rice on hand.)
When cauliflower is tender, blend until smooth. This makes a wonderful gravy to put over any veggies, grains, or potatoes. It’s a great soup base as well or substitute for mashed potatoes.
Pour desired amount of Cauliflower Cream over kale and rice and mix well. Salt to taste.
Add other seasonings as you wish. There are only certain seasonings I can tolerate and because turmeric and pepper are so anti-inflammatory, I’ve made them a daily part of my diet.
Mediterranean Lentil Salad
Vine-ripe tomatoes and fresh basil are key to making this salad amazing. It’s one of my husbands favorite summer meals. This recipe has been revised from my original recipe for “Lentil Salad” in my cookbook Whole Food Goodness.
1 cup lentils rinsed
2 1/4 cups water
2 cloves garlic minced
1 red bell pepper, chopped
1 cucumber cut in small pieces
2-3 medium tomatoes coarsely chopped
4 oz. chopped spinach
1/2 cup black olives, drained, rinsed and chopped
1/2 cup thinly slice red onion
1 cup fresh chopped basil
3 T balsamic vinegar
Fresh ground black pepper
Salt to taste
Bring water to boil. Add lentils, lower heat, and simmer for 30 minutes, until tender. Add more water if needed. Transfer to salad bowl to cool. When cool, add remaining ingredients and mix well.
Eggplant Roll-Ups
Even meat-eaters will devour these comforting Eggplant Roll-Ups. Using thinly sliced eggplant instead of noodles is a great way to get this nutrient-dense vegetable into your diet.
2 large eggplant, sliced lengthwise 1/4 inch thick
1 medium onion finely chopped
1 medium red bell pepper chopped
2 cups chopped mushrooms
4 cloves garlic minced
2 tsp Italian style seasoning
3 Tbsp Sesame Parmesan seasoning
2 Tbsp nutrition yeast flakes
2 Tbsp balsamic vinegar
14 oz firm tofu pressed and crumbled
10 ounces baby spinach
1/2 cup chopped olives
1 large jar of oil free pasta sauce
Preheat oven to 350 degrees. Arrange eggplant in a single layer on cooking sheet lined with parchment paper. Cover with a second baking sheet or aluminum foil. Bake about 20 minutes, uncover and bake an additional 5 – 10 minutes to brown and become flexible enough to easily roll.*
While eggplant is cooking, sauté bell pepper, onion, garlic and mushrooms until tender. Add seasonings, tofu and spinach. Mix well and cover until spinach is wilted. Add 1/2 cup pasta sauce and salt to taste. Mix well. Lightly cover bottom of pan with pasta sauce. Place 1/4 cup of the vegetable filling on each eggplant slice, roll and place in a baking dish. Top with pasta sauce and olives. Bake 20 minutes.
*Baked eggplant slices are delicious with hummus spread on them and rolled up. See my Whole Food Hummus recipe found here.
Better Than Meat Loaf
This recipe is from my cookbook Whole Food American Favorites.
1/2 cup dry green lentils
1 onion, chopped
1 cup chopped mushrooms, cremini or white button
2 cloves garlic, minced
1 carrot, finely chopped
1 stalk celery, chopped
1/2 cup chopped fresh parsley
1 T dried oregano
1/2 t pepper
2 cups cooked kidney beans
1 1/2 cups rolled oats
1/2 cup chopped walnuts or pecans, raw
1 cup Blender BBQ Sauce (Page 98 in Whole Food American Favorites)
Boil 1 1/4 cups water. Add lentils, reduce heat to simmer, and cook until tender. Add more water if needed. Sauté onion, mushrooms, garlic, carrot, and celery until tender. Add herbs and pepper. Cook 3 – 4 minutes. Transfer to large mixing bowl. Add cooked lentils, kidney beans, oats, nuts, and BBQ sauce. Using a pastry cutter, mash all ingredients together until they become sticky. Don’t mash too much. You want to leave a little texture. Transfer to a loaf pan. Top with more BBQ sauce. Bake at 350 degrees for 1 hour. Let cool 10 minutes before cutting.
Taco Stack
You can make a “Taco Stack” with any recipe for a taco filling but this one in particular has no beans. It’s a great recipe for those who are in the advanced stages of a leaky gut re-introduction protocol or who have a hard time digesting beans. If you don’t have a problem with them, be sure to include them. There are outstanding benefits from eating beans!
1 onion, chopped,
1 clove garlic, minced
2 medium tomatoes, chopped
1 bunch of kale, chopped (or other green leafy veggie)
2 cups corn
1 – 2 cups cooked brown rice
2 t chili powder
2 t cumin
Sea salt and pepper to taste
Saute chopped onion in a hot dry pan over medium high heat until it starts to brown. Add garlic and cook one minute. Add tomatoes and cook until juicy. Add chopped kale and 1/2 cup water. Cover, bring to boil, then turn heat down to low. Cook 10 minutes stirring periodically adding spices half way through cooking. When kale is tender, add cooked rice and corn. Salt and pepper to taste if needed. Layer between steamed corn tortillas.
Spicy Kale w/ Lentils and Quinoa
Not very pretty but delightfully delicious! This was a dish I through together when I couldn’t decide what to fix for dinner.
2 cups cooked quinoa
2 cups cooked lentils
1 onion, chopped
3 cloves garlic, minced
1 cup chopped mushrooms
3 cups chopped tomatoes
8 cups chopped kale
2 t Mrs. Dash Extra Spicy seasoning
1/4 cup pumpkin seeds, chopped
Salt to taste
Saute onion over medium high heat (dry, with no oil) until it starts to brown. Add garlic and cook for 1 minute. Stir in chopped mushrooms and tomatoes, lower heat to medium, cover and cook for 5 minutes until juicy. Add kale, cover, and cook until tender, adding a little water if need to keep from sticking. Stir in seasonings half way through cooking. When kale is tender, stir in cooked lentils and quinoa. Add pumpkin seeds and salt to taste.
Zoodles Marinara w/ Millet
Home Made Marinara
Make this sauce a day ahead so the flavors will meld and taste amazing!
1 medium onion, chopped
2 cloves garlic, minced
2 pounds vine-ripe tomatoes, chopped
1 cup chopped mushrooms
1 t oregano (use fresh if available)
1/2 cup fresh basil, chopped
Saute’ onion in a dry sauce pan over medium-high heat until it starts to brown. Add minced garlic and saute for 1 minute. Add mushrooms and tomatoes. Bring to boil. Lower heat to medium and cook for 1/2 hour to 1 hour over medium low heat. The more you cook the tomatoes, the more concentrated the sauce will be. Add fresh herbs the last 10 minutes of cooking.
Cooked Millet
Bring 2 cups water to boil in a sauce pan. Add dry millet, turn heat to low, cover, and cook for 15 – 20 minutes until tender.
Zoodles (“noodles” made with zucchini)
Spiral slice 3 medium zucchini into a large saute pan and cook over medium high heat until desired tenderness, adding a bit of water as needed to keep from sticking to the pan.
Once the “Zoodles” reach the desired tenderness, pour the marinara over the Zoodles and stir well. Mix in desired amount of cooked millet.
Note: Cooked quinoa can be used in place of millet but I prefer the hardiness of the millet.
Red Lentils w/ Cabbage and Rice
This is one of my favorite Indian dishes. It’s simple to make, although it takes about 30 – 40 minutes to get the lentil to my desired tenderness so I cook them ahead of time. Once lentils are done, everything else comes together quickly.
1 1/4 cups dry red lentils
5 cups water
1 1/2 t turmeric
2 t cumin seed
1 medium onion, chopped
2 – 4 cloves garlic, minced
1 T fresh ginger, minced (or 1 t powder)
1 – 2 jalapeno chili peppers, minced (or canned/bottled)
2 medium tomatoes, chopped
1 pounds green cabbage, coarsely grated or chopped
Boil water, add lentils, cover, lower heat to medium low and cook until tender. Stir in turmeric and continue to cook on low while preparing vegetables.
Cook cumin seeds in a hot skillet for 3 – 4 minutes until fragrant. (no oil needed) Add onion and saute until it starts to brown. Add garlic and stir 2 more minutes. Add 1/2 cup water, green chilies, ginger, tomatoes and cabbage. Cook, stirring occasionally, until cabbage is very tender. Stir in cooked lentils. Serve over cooked brown rice.
Creamy Potato Salad
Recipe from Whole Food American Favorites
A delicious spin on traditional potato salad
Cooked Potatoes:
3 pounds red potatoes, scrubbed and cut into small chunks.
Cover with water, bring to boil, and simmer until tender.
Drain, rinse, and place in large bowl to cool.
Add:
1 bunch green onions, thinly sliced
2 cups sliced celery
2 14 oz. cans kidney beans, rinsed and drained
Dressing:
Juice from two lemons
1 T apple cider vinegar
2/3 cup water
1/4 cup raw cashews (or use sunflower seeds)
1/4 cup raw sunflower seeds
1/4 cup raw sesame seeds, un-hulled
2 t dried mustard powder
1/4 cup fresh chopped dill
1 t sea salt
Blend everything but the fresh dill in a powerful blender on high until smooth. Stir in fresh dill. Pour over salad and mix well. Chill and serve.
Note: For extra goodness, add chopped Bubbies naturally fermented pickles.
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