nut free

Wild Rice and Broccoli Pilaf

Serve as a side dish or stuff into acorn squash halves or other hollowed out winter squash for an attractive main dish.

1 cup wild rice

1 onion, chopped

2 cloves garlic, minced

1 cup sliced celery

1 cup chopped carrots

2 cups chopped mushrooms

4 cups chopped broccoli

2 ½ T Holiday Herb Mix

1/2 cup pumpkin seeds, pine nuts or chopped pecans

Sea salt

 

Cook rice according to package directions.

Saute onion over medium-high heat until it starts to brown. Add garlic and stir 1 minute. Add 1/2 cup water, celery, and carrots. Cook 5 minutes.  Add mushrooms, broccoli and herb mix and cook until broccoli is desired tenderness.  Stir in seeds or nuts. Salt and pepper to taste.

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.

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. 

 

 

 

 

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“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
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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
"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:

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