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 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
Saute 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.
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 Potatoes, Thanksgiving 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.
Thanksgiving Chic Pea Loaf
A perfect main dish for your Thanksgiving feasts! Serve with my Cauliflower Mushroom Gravy or Chicken Style Gravy. All these recipes are from my cookbook Whole Food American Favorites.
2 cups cooked mashed yam
1 medium onion, finely chopped
2 cups chopped mushrooms, cremini or white button
2 stalks celery, finely chopped
1 medium carrot, finely chopped
2 cloves garlic, minced
4 cups cooked chic peas (garbanzo beans)
1 cup rolled oats
1/2 cup chopped raw walnuts
2 T nutritional yeast
2 T organic tamari or balsamic vinegar
2 T tomato paste
1 T spicy brown mustard
1/2 t dried sage
1 1/2 t dried thyme
1/2 t dried rosemary, crushed
1/4 cup chopped fresh parsley
1 t sea salt
1/2 t black pepper
Bake yam at 350 degrees for 1 hour 15 minutes until soft. Set aside to cool. Sauté vegetables in 1/4 cup water until tender. Transfer to large mixing bowl. Add remaining ingredients, including baked yam, and mash with a pastry cutter until the mixture becomes sticky and holds together. Press into a 9 x 13 baking pan lined with parchment paper. 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. Let set for at least 20 – 30 minutes before serving. Serves 10 – 12.
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.
Pumpkin Chocolate Chip Muffins
These muffins are moist and sweet and a healthy Halloween treat.
1 1/2 cups rolled oats
1/3 cup millet
1 cup pitted dates soaked in 1/2 cup water 4 hours
1 1/2 cup canned pumpkin
1/2 cup raw pecans, divided
2 T dark brown sugar (optional – *suggested brand below)
2 t cinnamon
2 t ginger
2 t baking powder
1 t baking soda
1 T apple cider vinegar
1 t vanilla
1/3 cup chocolate chips
Grind oats and millet in food processor or strong blender to a flour. Stir in cinnamon, ginger, baking powder and baking soda. Blend dates, soak water, pumpkin, sugar, vinegar and vanilla until smooth.
Pour over dry ingredients, add chocolate chips and mix well until flour is well incorporated. Spoon into muffin tins and bake at 350 degrees for 17 minutes. Makes 9 – 10 muffins.
*I hardly ever use processed sugars, but when I need to kick up the sweetness a little more than a whole food sweetener will do without making the end result too heavy, (it only takes a little) this is the sugar I use. I love the molasses flavor that it lends. It’s perfect for these muffins.
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.
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