high nutrient

Millet Primavera

Recipe 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

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.

Shepherds Pie

Recipe from Whole Food American Favorites

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 Worcestershire Sauce (Page 101 in Whole Food American Favorites or other)

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, 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. Salt to taste. Add more liquid if needed. 

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.

 

Chic Pea Vegetable Soup

1 onion, finely chopped

2 cloves garlic, minced

1 cup finely chopped celery

1 cup chopped carrots

1 cup chopped red potato

1/2 pound kale or collard greens chopped

4 cups water or broth

1/2 cup quinoa

1 bay leaf

1 1/2 t dried thyme

1 cup finely chopped mushrooms

2 1/2 cups cooked chic peas

1/2 cup chopped parsley

Sea salt

 

Saute’ onion in a dry soup pot over medium high heat until it starts to brown. Add garlic and saute’ an additional minute. Add 1/2 cup water to loosen the onion and brown that has stuck  to the bottom of the pan. Add celery, carrots, potato, greens, quinoa, 2 – 3 cups of water just to cover the veggies. Stir in bay leaf and thyme. Cover and cook until quinoa and vegetables are tender.  Add chic peas, mushrooms and parsley and cook an additional 5 minutes. Salt to taste.

Thanksgiving Chic Pea Loaf

I should probably change the name of this recipe to “Garbanzo Stuffing” because it reminds me of  Stove-Top Stuffing but way better!  This recipe is Adapted from fatfreevegan.com. 

1 – 2 yams or sweet potato (need 2 cups cooked)

1 medium onion

2 cups chopped mushrooms

2 ribs celery

1 medium carrot

2 cloves garlic

4 cups cooked chic peas (garbanzo beans)

1 cup rolled oats

1/2 cup chopped walnuts

3 T balsamic vinegar or 2 T tamari or soy sauce

2 T tomato paste

1 T spicy brown mustard

1 1/2 t onion powder

1 t garlic powder

1/2 t dried sage

1 1/2 t dried thyme

1/2 t dried rosemary, crushed

¼ cup fresh parsley, chopped

1 t Real Salt or sea salt, or to taste

1/2 t black pepper

 

Bake sweet potato in a 350 degree oven for 1 hour – 1 hour 15 minutes or until soft. Set aside to cool.

Sauté vegetable in ¼ cup water until soft. Transfer to large mixing bowl. Add remaining ingredients, including cooked yam, and mash with a pastry cutter until the mixture become sticky and will hold together. Press into a 9 X 13 baking pan and bake at 375 degrees for 20 minutes. Loosely cover with aluminum foil and continue to bake an additional 25 minutes. Uncover and brown for 10 minutes if desired. Let set for at least 15 minutes before serving.

 

Almond Sugar Cookies

From my cookbook Whole Food American Favorites

1 cup raw almonds (raw cashews work too)

1 cup rolled oats

1 cup pitted dates

1/2 t almond extract

1 t baking soda

1 T apple cider vinegar

Chop all ingredients in a food processor until a dough starts to form. Add a tablespoon of water to help it become sticky. Using a cookie scoop or tablespoon, scoop out dough, roll in a ball and mash to a cookie shape. Place on a cookie sheet lined with parchment paper. Bake at 350 degrees for 10 – 12 minutes. 

Kale Tacos

1 bunch of kale

2 button mushrooms, finely chopped (optional)

1 clove garlic, minced

1 jalapeno chili, seeded and minced 

1 – 2 t chili powder

1 t cumin

1 t coriander

2 cups cooked black beans

1 avocado, mashed

Organic corn tortillas

 

Add kale, mushrooms, garlic, and chili to a medium sauce pan, along with 3/4 cup water. Cover, bring to a boil, then lower heat to medium, and cook 3 – 5 minutes. Add spices and cook until kale is tender.  Keep an eye on the water so it doesn’t burn. Add a little more water if needed. Add the black beans and heat through.

Take off the burner and stir in mashed avocado. Salt to taste.

Stuff them in a warmed corn tortilla. Makes 8 – 10 tacos.

April’s note: I love this mixture rolled up in a corn tortilla just the way it is, with no toppings, but they are also wonderful with shredded cabbage or lettuce and fresh vine-ripe tomatoes.

 

 

Sesame Kale Salad

This kale salad is not necessarily good by itself but is a delicious addition to a hummus wrap, stuffed pita, sandwich, or quinoa, pasta or other grain based salad.

Mediterranean Kale Salad

Humus Wrap

 

1 large bunch of fresh kale

1 – 2 T tahini (sesame seed paste)

Chic Pea Patty Stack

Juice of one lemon

1/2 T brown sesame seeds

Sea Salt

 

Finely chop kale and place in a large salad bowl. (Strip kale off stalks if preferred. If the stalks are young and tender, I like to keep them.)

Starting with 1 tablespoon of tahini, add to the kale along with lemon juice and 1/4 teaspoon salt.  Message kale with your hand until bright green and tender.  Add more tahini if more oil is needed.

Sprinkle on sesame seeds and mix through out. Salt more to taste if needed. 

Alternatively you can message 1/4 of an avocado into the kale if you are going to use it in a Mexican type salad or chop 1/2 can of olives and message them into the kale like I do in the Mediterranean Kale Salad pictured above.

 

April’s note: This salad travels well! I made this ahead for my 4 day trip to California to visit my brother. Not only did I use it in my humus wraps but one day for lunch we went to an Indian café where I bought a side of tabouli salad, a side of humus, and I mixed both into my kale salad. It was delicious!

 

 

 

Black Bean Patty

Enjoy these delicious patties as a burger or a “stack,” topped with a spread of avocado and topped with Simple Kale SaladSimple  Quinoa Salad and garden fresh tomatoes.

 

2 ½ cups cooked black bean

1 cup oats

1 onion, finely chopped

2 cloves garlic, minced

1 cup chopped button mushrooms

1/4 cup bottled or canned green chilies

1 1/2 t chili powder

1 t cumin powder

1 t onion powder

1/2 t oregano

1/4 t smoked paprika

1/4 cup chopped cilantro

1 t Sea salt

 

Preheat oven to 350 degrees. Using a pastry cutter, mash all ingredients together until the mixture is sticky enough to hold together in a patty. Form into patties and place on a cookie sheet lined with parchment paper. Bake 25 minutes, flip and cook an additional 5 – 10 minutes. Serve on a bun with your favorite toppings or in a “stack.”

Spinach Potato Salad

1 1/2 lbs red potatoes cut in small chunks

1 tsp tarragon

2 cups fresh or frozen corn

1/2 cup sliced red onion

1 red bell pepper chopped

3 cups chopped baby spinach

1 cup Sweet Mustard Dressing

2 Tbsp prepared mustard

1/2 avocado diced

1/2 tsp Real Salt or sea salt

Fresh ground pepper

 

Cook potatoes in boiling water for 5–10 minutes or until potatoes are fork tender. Drain well and transfer to a large serving bowl, carefully stir in tarragon and let cool. Add remaining ingredients. Mix well and serve immediately. Serves 6–8.

Tip: Speed up cooling time of the potatoes by mixing the frozen corn to the potatoes after draining.

Cauliflower Chic Pea Curry

1 head cauliflower

1 t fennel seeds

1 large onion, chopped

3 cloves garlic, minced

1 T minced ginger

1 T coriander

1 T cumin

1/4 t red chili flakes (more if you like more heat)

1 14 oz. can crushed tomatoes

2 t garam masala

Sea salt to taste

1/4 t black pepper

1/4 cup cilantro

 

Break cauliflower into small florets and set aside. Heat a medium sauce pan over medium high heat. Add fennel seeds and toast until fragrant, 2 – 3 minutes, stirring to keep from burning. Add onion and sauté until it starts to brown. Add garlic, ginger, coriander, cumin and red pepper flakes.  Stir for 2 minutes. Add 1/2 cup water and cauliflower florets. Cook until cauliflower is tender adding more water if needed.  Add tomatoes, garam masala, and pepper. Cook an additional 5 minutes. Stir in cilantro before serving or serve on top of individual portions as garnish. Serve over sweet potato, brown rice or other whole grain.

 

 

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“I’ve been using the recipes in your cookbooks. I love the Spicy pumpkin soup and your mustard potatoes…. yum! I cook up a batch of the potatoes and freeze them to use for meals for my brother. Usually potatoes get mushy in the freezer but these seem to be OK. I tried the Peppermint Patty’s and really liked them too! Thanks!”  K. Page, St. George, Utah
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Whole Food Goodness and Whole Food American Favorites contain a collection of my favorite high nutrient whole food plant based recipes. My recipes are unique in that they contain no extracted oils, minimal processed sugars, and limited processed grains. I use an abundance of leafy green vegetables, which are the healthiest foods on the planet and have the greatest power to cleanse, detoxify, and repair damaged cells and bring you greater health for life.

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