vegetarian

Chicken Style Cauliflower Gravy

 

This gravy is wonderful served over Thanksgiving Chic Pea Loaf or Cauliflower Mashed Potatoes. This recipe is from my cookbook Whole Food American Favorites. 

 

 

 

 

 

 

1 pound cauliflower florets

1/4 cup raw sunflower seeds 

2 T Chicken Style Seasoning (page 100)

1 1/2 t onion powder

Sea salt

 

Steam cauliflower in a covered pot with 1/2 cup water until tender. Blend steamed cauliflower, steam water, and remaining ingredients with 1 cup water until smooth. Add 1 more cup of water. Blend to mix. Heat if needed.

Cauliflower Mushroom Gravy

 

This gravy is great served over my Cauliflower Mashed PotatoesThanksgiving Chic Pea Loaf, or Holiday Lentil Loaf, and is in my cookbook, Whole Food American Favorites.

 

 

 

 

 

1/2 head cauliflower

1 t onion powder

1/2 t garlic powder

1/4 cup nutritional yeast

1/4 cup raw sunflower seeds

1 cup chopped mushrooms, cremini or white button

1 t dried thyme

Sea salt

 

Break off cauliflower florets into large pieces and steam in 1 cup water until tender. Transfer cooked cauliflower and steam water to blender jar, along with onion powder, garlic powder, nutritional yeast, and sunflower seeds. Blend until smooth. Set aside. Sauté mushrooms and thyme in 1/4 cup water until mushrooms are tender. Combine the cauliflower mixture with the mushrooms. Stir in more water to reach desired consistency. Salt to taste.

 

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.

Spaghetti Squash and Millet Marinara

I love to use cooked millet in place of pasta in Italian style dishes.  When added to spaghetti squash, it adds a heartiness to the squash and is much more filling. Millet is high in protein, fiber, vitamins, minerals, and is a great source of complex carbohydrates that our body uses for energy! If you want energy, eat a high-carbohydrate diet. 

 

 

 

 

 

 

 

 

 

1 spaghetti squash, cooked *

1 cup dry millet, cooked**

 

Marinara (Use your favorite bottled if desired)

1 onion, chopped

3 cloves garlic, minced

1 24 oz box Pomi tomatoes

1/2 can tomato paste (3 oz)

1 t basil

1 t oregano

1/2 t turmeric (optional)

1/4 t black pepper

 

*Cook spaghetti squash in the oven at 350 for about 1 hour until soft. I leave it whole. No need to stab it with a knife or anything . Just place it on a baking sheet and turn on the oven. I’ll put this in the oven in the morning while getting ready for work.

**Boil 2 cups water. Add dry millet, turn heat to simmer, cover and cook until tender, about 15 – 20 minutes.

Saute onion in a dry pan over medium-high heat until it starts to brown. Add minced garlic and stir for 1 minutes. Add tomatoes and tomato paste and 1/2 cup water. Bring to a low boil then turn to simmer. Add herbs and spices. Cook 10 or 15 minutes.  

Scrape squash strands into a bowl. Add desired amount of millet and  top with marinara.

 

Cream of Broccoli Soup

 

 

 

 

 

 

 

 

 

 

 

6 – 8 cups water

2 heads of broccoli with stalks (enough for 4 cups chopped florets)

Florets from 1/2 head cauliflower

1 medium yellow sweet potato, baked (enough for about 1 cups mashed)

1 onion, chopped

2 cloves garlic, minced

2 stalks celery, finely chopped

2 medium carrots, chopped

1 t marjoram

Fresh group pepper as desired

 

Place 4 cups water in a sauce pan.  Cut off stalks from broccoli, trim, slice and place in a sauce pan with 4 cups water. Add cauliflower florets. Cover and steam until tender.

Saute onion in a soup pot or large sauce pan over medium high heat until it starts to brown. Add a little water if needed to keep from sticking. Add garlic and cook for 1 minute.  Add celery, carrots, and chopped broccoli florets. Cook until tender. 

When cauliflower and broccoli stems are tender, blend with sweet potato, including cook water from vegetables, until creamy. Pour into soup pot.  Add more water if needed to thin. Stir in marjoram and pepper and heat through. 

 

Apple Oatmeal Crumble

Oat groats are the whole oat kernel when it comes off the plant. Eating grains in their whole intact form is the most nutritious way to eat them.  And oats, in particular, are one of the best foods for restoring a healthy gut. (This is a great interview with Dr. Richard Matthews about this.)  And Dr. Tom O’Bryan, who specializes in gut health, says that the pectin in cooked apple skins is more biovailable then raw and is really good to heal the gut. (Video interview with Dr. Tom O’Bryan)  He recommends eating a tablespoon of cooked apple 3 times a day. I figure I’ll get it done in one shot with breakfast. It’s a great way to sweeten up the oats.  Feel free to add a tablespoon or two of chopped nuts or sprinkle on some flax meal.

 

 

 

1/2 cup oat groats

1 cup water

2 T raisins

1 large apple chopped

1/2 cup rolled oats

1 1/2 t cinnamon

1/4 t cardmom

 

Soak oat groats and raisins in the 1 cup of water over night.  In the morning, transfer everything to a sauce pan, cover, turn the stove to medium heat and set the timer for 8 minutes.  After 8 minutes, oats should be boiling. Add the chopped apple, bring back to a boil,  leave on burner but turn off heat.  Let it set for 15 or 20 minutes. 

Figgy Oat Bars

After being on an elimination diet for a year I learned to be totally satisfied with fruit for dessert. However, when my fig tree produced an over abundance I wanted to try making some kind of dessert. I took a Banana Oat Bar recipe that I have and used figs instead of bananas, left out the nuts and dates and it worked great! 

 

 

 

 

 

 

25 figs, trimmed (leave on skin)

1/4 cup of red flame grapes (For extra moisture and sweet. I had an abundance of them as well.)

2 cups rolled oats

1 t baking soda

1 t cinnamon

1 T apple cider vinegar

 

Blend figs, grapes, and vinegar in a high-powered blender until smooth. The seeds in the figs make this very thick. Place oats, baking soda and cinnamon in a large bowl and mix well. Pour pureed fruit over oats and mix so that all the oats are moistened. Transfer batter to an 8 X 8 cake pan and bake at 350 for 15 – 17 minutes. Cool before cutting. 

 

Green Spanish Rice

On an elimination diet I always have cooked rice and sweet potatoes on hand. For this recipe I use the yellow fleshed sweet potatoes instead of orange. They have a firmer texture and believe it or not, replace the texture of beans, which are often not tolerated by those with food sensitivities. This is one of my more advanced stage recipes. I wasn’t able to add tomatoes or chili powder until after a year. When I was finally able, halleluia! 

 

 

 

 

Cooked short grain brown rice

1 small baked sweet potato, cut in 1/2 inch cubes

1 onion, chopped

1 clove garlic, minced

2 tomatoes, chopped or can chopped tomatoes

1 t turmeric

2 t chili powder

4 cups finely chopped broccoli

1 small bunch cilantro, chopped

1/4 t black pepper

Salt to taste

Sauté onion in dry pan until it starts to brown. Add garlic and cook 1 minutes stirring constantly. Add tomatoes and cook until juicy. Add spices and broccoli. Cook until broccoli is tender. Add sweet potato and desired amount of rice, cilantro and pepper. Heat through if needed. Salt to taste.

A nice addition is chopped almonds or pumpkin seeds.

Spicy Cabbage with Rice

Another “elimination diet” favorite that I’m so grateful for! I love the texture of the shredded cabbage but feel free to do a rough chop. This is so tasty and satisfying on it’s own but it would be very tasty rolled up in a corn tortilla if you can eat corn.  Cooked green lentils mixed in would be great too!

 

 

 

 

 

 

Cooked short grain brown rice

1 onion, chopped

1 clove garlic, minced

2 tomatoes, chopped

1 t turmeric

1 1/2 t chili powder

1/2 head cabbage, thinly sliced

1 small bunch cilantro, chopped

1/4 t black pepper

Salt to taste

Saute onion in dry pan over medium high heat until it starts to brown. Add garlic and cook 1 minutes stirring constantly. Add tomatoes and cook until juicy. Add spices and cabbage and 1/2 cup water. Cover, lower heat to medium and cook until cabbage is tender. Add rice, cilantro and pepper. Heat through if needed. Salt to taste.

When I was able to add them, I love mixing in chopped sprouted almonds or pumpkin seeds.

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.

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