vegan

Cranberry Walnut Cookies

I’m not sure it’s possible for me to have a favorite cookie (I love them all!) but if I could, this Cranberry Walnut Cookie would be one of them. I love the tart from the cranberries, the “zest” from the orange and the richness from the walnuts and chewiness of the oats.  These Cranberry Walnut Cookies are gluten-free, vegan, have no oil or processed sugar, and are a wonderful addition to your holiday cookie plate.

Recipe is from my cookbook Whole Food American Favorites.

 

 

 

 1 cup raisins

1 1/2 cups raw walnuts

1 1/2 cups rolled oats

1/2 cup dried cranberries (preferably fruit juice sweetened)

Zest of 1 small orange

1 t vanilla

Soak raisins in 1/2 cup water for at least 2 hours. Grind walnuts, oats, and raisins with soak water in food processor until dough-like consistency. Add cranberries, zest, and vanilla, and process just to incorporate. Scoop out dough, place on a cookie sheet lined with parchment paper, and flatten with a fork. Bake at 300 degrees for 20 minutes.

 

Stuffed Winter Squash w/ Lentils and Kale

When it’s peak season for winter squash, when the “meat” is wonderfully sweet,  this is a delicious and filling meal all by itself but is especially an attractive main dish for Thanksgiving.  It can be served individually in halved or quartered acorn squash, the “bowl” of a butternut squash (my personal favorite) or fill the center of a banana squash. (Although banana squash aren’t usually as sweet.) The savory flavor of the “stuffing” mixes so nicely with the “sweet” from the squash.  

If you have food allergies or intolerances and aren’t able to eat seeds or nuts, replace them with avocado. Just dice or mash avocado and mix it into the stuffing. Having trouble with legumes? Replace some or all with more wild rice. 

This recipe is from my cookbook Whole Food American Favorites.

 

4 – 5 acorn squash or other winter squash

1/2 cup wild rice

1 cup green lentils

1 1/2 cup water or vegetable broth

2 medium onions, chopped

1 cup sliced celery

2 cloves garlic, minced

3 cups chopped mushrooms, cremini or white button

1 large bunch of kale, finely chopped

2 1/2 T Holiday Herb Mix (See below)

1/2 cup roughly chopped pumpkin seeds, walnuts, or pecans

1/2 t pepper

Sea salt

 

Bake squash whole on a baking sheet at 375 degrees for 1 hour or until soft. Let cool. Cut in half lengthwise, scrape out seeds and discard.

Boil 1 cup water in a small saucepan. Add rice, cover, reduce heat to low, and cook 30 minutes until tender. Boil 2 1/2 cups water in a medium saucepan. Add lentils, cover, reduce heat to low, and cook for 30 minutes, stirring once or twice. Over medium-high heat, sauté onion, celery, garlic, and mushrooms in 1/2 cup water or broth until tender. Add chopped kale and 1/2 cup more liquid.  Cover, bring to boil, lower heat to medium, and cook 5 minutes. Add herbs and continue to cook until kale is tender. Add more broth or water if needed to keep from sticking. Add cooked lentils, rice, and pine nuts. Mix well and salt to taste. If needed, warm squash halves in 300 degree oven on a baking sheet before stuffing. Fill center of each squash half with lentil-kale mixture.  Fills about 8 – 10 acorn squash halves.

 

Holiday Herb Mix

1/4 cup rubbed dried sage

2 T dried marjoram

2 T dried rosemary

2 T dried thyme

Grind all herbs in a coffee grinder. Store in a glass container.

Simple Italian Greens and Grains

Italian Greens and GrainsHaving 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

 

 

Vegetable Pot Pie w/ No-Oil Biscuit Crust

Vegetabale Pot PieThis 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

3 T Chicken Style Seasoning 

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.

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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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!