Simple Italian Greens and Grains
Having food sensitivities has made cooking so simple. It’s still delicious and I love it! I’m not sure I’ll ever go back to my old ways once I’m able to add more foods.
This is a super healthy dish that gives me the taste of Italian. I’ve listed the “Base Ingredients” that I can tolerate and then have listed additions if you are able to tolerate those foods.
Base Ingredients:
1 small onion, chopped
1 clove garlic, minced
1/4 tsp. red pepper flakes
1 bunch rainbow chard, coarsely chopped
1 1/2 – 2 cups cooked long grain brown rice or millet
2 Tbsp. chopped fresh basil or 1 – 2 tsp. dried
1 cup (or more) tomato sauce or canned chopped tomatoes
2 Tbsp. apple cider vinegar
Chopped fresh spinach
Sauté onion in sauce pan over medium high heat for 3 minutes until it starts to brown. Add garlic and cook an additional minute. Add 1/2 cup water and chard. Cover then lower heat and cook until chard is tender, only about 3 – 5 minutes. Stir in desired amount of grain. Add 1 cup or desired amount of tomato sauce or chopped tomatoes. Stir in vinegar. Salt to taste. Serve mixed with a small amount of chopped raw spinach.
If it’s summer time and you have tomatoes galore, instead of tomato sauce or canned tomatoes, add 2 cups chopped fresh tomatoes. (Don’t add 1/2 cup water) Cook 5 minutes then add chard. Add a little water if needed to keep from sticking. Cook until greens are tender then add grain.
Additions if tolerated:
4 sliced mushrooms added with greens
Fresh or dried oregano
Hoppin John Salad w/ Kale
Black-eyed peas are an often forgotten legume that is super healthy and really delicious! They have a whopping 13 grams of protein, 11 grams of fiber and provide 88% of RDA of folate, an important nutrient for the developing fetus and important for decreasing symptoms of depression. This salad is fresh and delicious and perfect for hot summer months.
1 cup long-grain brown rice
2 cups finely chopped kale
1 avocado, halved, pitted, and scored in small chunks (olives can be used instead)
5 T lime juice
1 T unseasoned rice vinegar
1 clove garlic, minced
4 green onions, sliced
4 stalks celery, diced
1 red bell pepper, diced
1/2 cup fresh chopped parsley
1 cup raw corn, fresh off the cob
2 cups cooked black-eyed peas
Sea salt
1/4 t cayenne pepper
Chopped tomato for garnish
Boil 2 cups water, add rice, lower heat to simmer, and cook for 20 – 30
minutes until tender. Place chopped kale in a large salad bowl and add
1/4 of the avocado, lime juice, and garlic. With hands, message kale
until tenderized and well coated with avocado and lime juice. Add
remaining ingredients, along with remaining avocado. Mix well. Salt to
taste. Gently mix in tomatoes or garnish on top each serving.
Vegetable Pot Pie w/ No-Oil Biscuit Crust
This Vegetable Pot Pie is so satisfying and delicious you wont even miss the meat. If you are gluten-free, no worries. Just make the insides and serve it over brown rice. This recipes is so delicious, I put it in both of my cookbooks, Whole Food Goodness and revised a bit in Whole Food American Favorites. I demonstrate this recipe in a cooking class posted on my YouTube channel here.
Review from a cooking class attendee:
We made the vegetable pot pie with biscuit crust recipe tonight. Omg good !!!
Florets from 1 head cauliflower
1 cups water
1 medium onion, chopped
2 cloves garlic, minced
3 medium carrots, sliced
4 ribs celery, sliced
3 cups small broccoli florets
2 cups chopped mushrooms, cremini or white button
1/2 cup chopped parsley
1 t dried sage
2 t dried thyme
2 cups frozen green peas
1/4 cup raw sunflower seeds (optional)
1 Biscuit Crust
In large covered pot, steam cauliflower florets in 1 cup water until tender. Transfer cauliflower and remaining steam water to blender jar. Set aside. In the same pot, add 1/2 cup water, raw vegetables, and herbs. Saute until carrots and broccoli are tender. Add more water if needed. Blend the steamed cauliflower with the Chicken Style Seasoning and sunflower seeds until creamy. Pour over vegetables, add peas, and mix well. Transfer to casserole dish. Cover with prepared Biscuit Crust. Bake at 400 degrees for 10 – 12 minutes.
Biscuit Crust
2 cups sifted white wheat flour
2 t baking powder
1/2 t sea salt
1/2 cup raw cashews
3/4 cup water
Combine flour, baking powder, and salt in large bowl and mix well. Blend cashews and water until smooth. Gradually add to dry ingredients and mix until dough forms a ball. Turn dough onto a lightly floured surface and knead for 30 seconds to form a smooth ball. Roll to ¼ – 1/2 inch thick and shape as desired. Cover pot pie.
White Bean Potato Soup w/ Broccoli
This White Bean and Potato Soup is made with simple ingredients and very simple to make. It has incredible flavor and a light creamy texture and is perfect for a cool spring evening meal.
This recipe is slightly revised from my book Whole Food Goodness.
1 onion, chopped
2 cloves garlic, minced
4 small Yukon gold potatoes, cut in 1/4″ cubes
3 medium carrots, chopped
3 cups chopped broccoli
3 cups cooked white beans (navy or great northern)
1/4 cup raw sunflower seeds (optional)
1 T Mrs. Dash Lemon Pepper
1/4 cup finely chopped parsley
Salt to taste
Saute’ chopped onion in a dry skillet over medium-high heat until it starts to brown. Add garlic and stir for 1 minute. Add 4 cups water, potato, carrots, and broccoli and cook until vegetables are tender. Blend 1 1/2 cups beans with sunflower seeds, 2 cups water, Mrs. Dash seasoning and 1 cup cooked vegetables from soup until smooth. Add chopped parsley to cooked vegetables and cook for 1 minutes. Stir blender contents into soup. Add more water to thin if needed. Salt to taste.
Wheat Berry Chili
They wont miss the meat in this chili with it’s chewy texture from the sprouted wheat berries, not to mention the delicious flavor. It you can’t eat gluten or don’t want to take the time to sprout, use quinoa, rice, or other non-glutenous grain. You could use the wheat without sprouting but it would take much longer to cook. This chili is cozy and warming on a cold winter night!
This recipe is from my cookbook Whole Food Goodness.
1 medium onion, chopped
3 cloves garlic minced
1 medium sweet potato, cubed 1/4 inch
4 cups chopped broccoli
2 cups chopped mushrooms
1 can chopped tomatoes
1 – 6 oz can tomato paste
¼ – ½ cup diced green chilies
2 tsp chili powder
2 tsp cumin
1 tsp onion powder
1 ½ cups cooked sprouted wheat berries* (or rice, quinoa or other grain of choice)
1 ½ cups red kidney beans
1 cup mashed pinto beans
½ cups fresh cilantro
salt and pepper to taste
Saute onion over medium-high heat until it starts to brown. Add garlic and saute 1 minute. Add 6 cups water, sweet potato and broccoli. Cook 10 minutes then add mushrooms. Cook until potato is tender. Add remaining ingredients and cook 5 more minutes. Salt and pepper to taste.
*To prepare wheat berries, soak 1 cup in water for 8 hours. Drain and leave to sprout for a day or two, rinsing twice a day. In a small sauce pan, bring them to boil in 2 cups of water, reduce heat to low and cook for 40 minutes or until tender.
Use either or sprouting jar or just use a large strainer to rinse your wheat.
Vegan Worcestershire Sauce
1 1/2 cups apple cider vinegar
1/4 cup pitted dates
1 small garlic clove, minced
1/4 cup dark molasses /p>
1/2 t ground allspice
1/8 t each: chili powder, ground cloves,
cayenne pepper, dry mustard
1/2 T onion powder
1 T tamari or 1/2 t sea salt (optional)
Combine all ingredients, except tamari or sea salt, in a saucepan over high heat and stir until boiling. Lower heat and simmer, uncovered, for one hour. Let cool then blend smooth. Add tamari or salt if desired. Refrigerate for six months.
Vegan Shepherd’s Pie
A classic comfort food recipe that’s healthy, hearty and filling. Bottom layer is chock full of vegetables with corn and kidney beans in a delicious tomato sauce. It’s a great meal all by itself to warm you during the cold winter months.
2 pounds Yukon gold potatoes, cut in chunks
Florets from one head cauliflower
1/4 cup raw sunflower seeds
1/2 t garlic powder
1 t onion powder
1/2 t sea salt
1 onion, chopped
2 cloves garlic, minced
1/2 pound of cremini mushrooms, chopped
2 carrots, sliced
2 celery stalks, sliced
1 bunch collard greens, chopped
3 T Kirkland No-Salt Seasoning or other no-salt seasoning
1 6 oz. can tomato paste
2 cups cooked kidney beans
2 cups frozen corn
1 t paprika
2 T April’s Vegan Worcestershire Sauce
Sea salt
Bring large pot of water to a boil. Add potatoes and cook until tender. Drain and set aside. Steam cauliflower until tender, then set aside, reserving steam water. In a large pot, saute onion over medium-high heat until it starts to brown. Add garlic and cook an additional minute. Add 1/2 cup water, raw vegetables, and no-salt seasoning. Cook over medium-high heat until vegetables are tender, adding more water if needed to keep from sticking. Add remaining ingredients. Salt to taste. Transfer to a casserole dish. Blend cauliflower with 1/2 cup steam water, seeds, onion powder, garlic powder. Mash blended cauliflower with potatoes. Carefully lay the mashed potato mixture over the cooked vegetables. Sprinkle with paprika. Bake at 350 degrees for 15 minutes.
Seed Cheeze Sauce
I use this in my Deep Dish Tortilla Pie recipe here.
1 cup raw sunflower seeds
1 cup water
1/2 red bell pepper, seeded and quartered*
6 T lemon juice
3 T nutritional yeast
1 t onion powder
1/2 t garlic powder
1/2 t sea salt
Blend all ingredients until smooth. If needed, soak seeds in water to soften for 4 hours before blending. *For a spicier cheeze sauce, add 1 – 2 red jalapeños, with or without seeds, in place of the bell peppers.
To cut out some of the fats, use 1/2 cup steamed potato in place of 1/2 cup seeds. It works great!
Deep Dish Tortilla Pie
I’ve been making this tortilla pie for years and it’s always a hit. I often use black beans instead of pinto and swap out the flour tortillas for corn and make it into a Enchilada Casserole. This recipe is in my cookbook Whole Food Goodness.
1 large onion chopped
2 cloves garlic minced
4 cups chopped broccoli
1 4 oz. can mild green chilies
1 can no-salt diced tomatoes
5 tsp chili powder
1 tsp cumin
1 tsp coriander
1 tsp oregano
1 6 oz. can tomato paste
2 cups fresh or frozen corn
3 cups cooked pinto beans
Sea salt
4 Ezekiel Tortillas or other whole wheat tortilla
1 Recipe Seed Cheeze Sauce
Sauté chopped onion, over medium-high heat, in large pan until it starts to brown. Add garlic and cook one more minute. Add 1/2 cup water and broccoli and cook until broccoli is tender. Add more water if needed to keep from sticking. Once broccoli is tender, add remaining ingredients up to beans. Cook 5 – 10 minutes. Salt to taste. Add more water if needed for moisture.
In a cast iron skillet, pour Seed Cheeze Sauce to cover the bottom of the skillet. Lay one tortilla in the skillet and top with 1/3 of the vegetable mixture. Drizzle cheeze sauce on top. Do this with the two remaining layers but instead of topping the last vegetable mixture with cheeze, place a tortilla on the top, then cover with remaining cheeze sauce. Bake at 300 degrees for 20 minutes. Serves 8-10.
Vegan Peanut Better Chocolate Chip Cookies
This recipe is adapted from a recipe someone brought to the Vegetarian Society of Utah potluck. (Not sure of the source) The recipe called for coconut sugar and almond milk. I’ve replace the coconut sugar with dates, a whole food sweetener, and since I rarely have almond milk on hand, I just used water. I knew that small amount wouldn’t make any difference.
15 small pitted dates (deglet noor is the type I use)
1/4 cup water
1 cup rolled oats
1/2 tsp baking soda
1/3 cup natural peanut butter
1 T apple cider vinegar
1 tsp vanilla
1/3 cup vegan semi-sweet chocolate chips
Preheat oven to 350 degrees. Soak dates in the 1/4 cup of water for a few hours to soften them.* The water will not cover the dates but moisten all the dates the best that you can.
In a food processor fitted with an S blade, add oats and baking soda and grind to flour.
Add peanut butter, softened dates, vinegar, and vanilla. Grind to a thick dough. Carefully mix in chocolate chips.
*If you don’t want to take the time to soften the dates, grind the dates with the oats until crumbly then add other ingredients, including the 1/4 cup water.
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