Italian

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.

 

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.

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.

Spinach and Mushroom Lasagna

10 whole wheat lasagna noodlesSpinach Mushroom Lasagna
1 eggplant
1/2 cup dry millet cooked in 1 cup water
2 T balsamic vinegar
1 T tamari soy sauce
1 small onion chopped
2 cloves garlic minced
1 pound mushrooms sliced
1 pound of fresh spinach chopped
1/4 cup raw sunflower seeds
1 tsp onion powder
1/2 tsp garlic powder
1/4 tsp nutmeg
1/4 tsp black pepper
1/2 tsp salt
1 T nutritional yeast
Juice of 1/2 a lime
1 jar fat free vegan marinara/pasta sauce
Sliced olives for garnish

Preheat oven to 350 degrees. Thinly slice eggplant and lay on cookie sheet that has been lined with parchment paper. Cover and bake for 30 minutes. Cook lasagna noodles according to package directions. In a small sauce pan boil 1 cup of water, add the millet, and cook until tender, about 20 minutes. Add balsamic vinegar, tamari, onion, and garlic to a large stock pot. Cook on medium-high for 2–3 minutes. Add sliced mushrooms and cook until soft. Add spinach and cook until wilted.

Drain the broth from the spinach mixture into a measuring cup. Add water to make 1 cup if needed. Pour liquid into a blender and add the cooked millet, sunflower seeds, seasonings and lime juice. Blend until smooth. Add this cream sauce to the spinach and mushrooms and mix well.
 
Ladle 1/3 of the marinara on the bottom of a 13×9 casserole dish. Layer noodles to cover bottom. Spread 1/2 the spinach mixture over noodles. Top with 1 layer of eggplant, 1/3 sauce, rest of spinach, layer of noodles, and remaining sauce. Sprinkle nutritional yeast on top and add sliced olives. Bake for 20 minutes.

 

Recipes Categories

If you live in the St. George Utah area and would like to receive notices about upcoming cooking classes, subscribe to my mailing list.

* indicates required
Email Format

Cookbooks by April

Now at a reduced price of only $13!

Order yours today!
100% Plant Based
100% Nutritious
100% Delicious

Book front

Whole Food Goodness

“Thank you April for your cookbook. We have been using your recipes for about 10 weeks now and I’ve lost 25 pounds. We’ve not been perfect but darn near. Best of all, I’m feeling healthier and I don’t feel deprived.” Rob - Pocatello, Idaho
Whole Food American Favorites FRONT cover finale

Whole Food American Favorites

Buy the set

“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
"Your recipes are making it much easier for us to keep on the diet." Yvonne, St. George
“I just love your cookbooks! I’ve been gradually working towards a plant based diet since about 2012 and have used a few really good cookbooks – the happy herbivore books, the China Study Books, Engine 2 etc — which all gave me a great foundation for this approach. Your cookbooks have offered new ways of seeing some of the recipes . I’ve made a few of the deserts, some of the loafs, and breakfasts. Great use of herbs and spices, and I like the fact that the ingredients are very simple to use. ” Thanks again, Sue

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.

Along with the recipes, you will find quotes from some of my favorite nutrition experts and documented research studies that will tell you why it's important to eat a plant based diet. Knowledge is power and it is my hope and prayer that these books will help you gain the strength and determination to make the changes necessary that will bring you excellent health throughout your entire life!

You can purchase a copy of Whole Food Goodness at these locations:

Downtown Yoga
50 E Tabernacle
St. George, Utah 84770
http://downtownyogasg.com/

Sunshine Nutrition
111 W. 535 S, Cedar City, Utah

Harvest Moon Health Foods
1241 North Main, Layton, UT 84041
(801)-719-6028