Tag: dairy free

Chilled Tomato Cucumber Soup (Gazpacho)

Gazpacho: A light cold soup of Spanish origin made from raw fresh garden vegetables

Chilled Tomato Cucumber Soup

A bumper crop of tomatoes and cucumbers were the inspiration behind this soup. Well – that and several weeks of high 80 degree days with no cooling off in sight. Cold soup on hot summer days is refreshing and hydrating. This gazpacho recipe is loaded with flavor and a super fun way to make use of your home grown produce. Picking vegetables fresh from the garden means vitamin content will be at their highest and, absolutely hands down, homegrown vegetables taste a zillion times better then grocery store produce.

Don’t have space for a garden? You can still experience the joy by growing just about any vegetable and herb in containers on a balcany, patio, deck, terrace or even rooftop. Vertical hydroponic tower gardens are the latest craze for growing fresh food year round even in the basement. This year I bought whiskey barrels and my cherry and beefsteak tomatoes are thriving along with cucumbers, bell peppers and strawberries. Too soon to tell with the sweet potatoes. I also have containers with oregano, basil, chives and parsley along with mint and spearmint in the woods flowerbeds. Tending to the gardens, even small scale ones like my own, is pure joy and using the produce to create healthy eats is sheer happiness.

If you don’t have a garden go to a local farmers market. Many markets like Sandy Acres Farm in Harpersfield, Ohio pick their produce the day it sells. West Orchard is my favorite in Perry, Ohio. Located on the fertile shores of Lake Erie I swear zucchini, cucumbers, peppers, tomatoes, cabbage and corn never tasted better. Visiting local markets is not only a great outing but you’ll be sure to bring home perfectly ripe produce that is generally cheaper then the grocery store. Additionally there’s the satisfaction of supporting community and small business owners.

Not everyone can afford to buy fresh produce especially in these times of food price over-inflation. Many cities have community gardens where residents pitch in to grow and tend to the crops and then help themselves to what is available. The Life Brand Cowboy church in Painesville, Ohio opens their doors to anyone in need of fresh fruits and vegetables the first Saturday of every month. In fact, there are many other churches that offer free fresh produce programs. So check out what is available in your community.

Red peppers, cucumbers and tomatoes fresh off the vine!

Ingredients:

  • 6 large tomatoes
  • 12-15 cherry tomatoes
  • 1 large (or 2 small) red bell peppers
  • 1 large cucumber
  • 1/2 jalapeno pepper
  • 1 large sweet onion
  • 2 cloves garlic
  • 1/2 cup balsamic vinaigrette
  • 1 lime
  • 1/4 cup date syrup
  • 1 tsp. ground black pepper

Directions:

  • Peel the tomatoes by cutting an “X” at the bottom and remove the core. Place them in a pot of boiling water for one minute. Transfer the tomatoes to a bowl filled with ice water for another minute. The peels will easily slide off using your hands.
This year most of my tomatoes developed brown zipper lines. They are still delicious but definitely not going to win blue ribbons at the state fair! In my research it seems this may be due to uneven watering.
Boil for one minute
Setting the tomatoes in a bath of cold water cools them down so peels are easily removed by hand
  • Peel the cucumber, cut in half lengthwise, scoop out the seeds and then cut in small pieces.
  • Chop the onions and red bell pepper
  • Mince the garlic and jalapenos
  • Place everything in a large bowl and stir together
Just look at all the vibrant colors and the vitamins, minerals, antioxidants and fiber associated with those colors!
  • Cut the cherry tomatoes in half and place in a bowl. You may choose to remove the seeds but I did not. Add the balsamic vinaigrette, juice of one lime, date syrup and black pepper. Stir. Marinate for at least 2 hours to let the tomatoes soak up the flavors.
  • Puree into a smooth, creamy mixture.
Cherry tomatoes are the sweetest tomatoes which is what makes this gazpacho special. But the real hidden gem in this soup is the date syrup which, by the way, is a completely whole food plant based natural sweetener. It can be tricky to find but lately I’ve been lucking out at Meijers.
The pureed cherry tomato mixture. It was difficult doing the taste test without wanting to eat the whole doggone thing!
  • Puree half of the tomato / cucumber mixture in a high speed blender or food processor. Combine the pureed vegetable mixure and the pureed cherry tomato mixture with the rest of the cut up vegetables.

If you prefer a chunky, salsa like gazpacho then omit pureeing half of the tomato cucumber mixture. I would still puree the marinated cherry tomato mixture though.

This Chilled Tomato Cucumber Soup has become my new summertime favorite and I hope it becomes yours too. So long as the tomatoes and cucumbers keep on growing I will continue to whip up more and more batches. The best of health to all my friends!

Enjoyed eating this soup outside on a candlelit deck on a balmy 90 degree evening with crickets chirping and toads croaking. My husband is always skeptical of my plant based meals but he gave this soup an A+.
Garnished with freshly picked oregano. I think some chunks of avocado on top would have also been a good idea for some added healthy fat (especially if this was the main meal).

Zucchini-Basil Summer Soup

Zucchini Basil Summer Soup

The inspiration for this soup was a big huge indoor basil plant gifted to me by my son and daughter-in-law and a bumper crop of zucchini. Yep we are in the thick of zucchini season here in Ohio. For weeks I have been thinking about how I would concoct a soup using these two star ingredients and decided to practice the KISS principle – keep it simple stupid. Because zucchini is high in fiber – 2 grams in one medium zucchini – it is quite filling in and of itself. So this simple little soup contains only 5 modest ingredients. Zucchini is also 90% water which is why is cooks so quickly. So making this soup takes a mere 30 – 45 minutes including prep time. The result is thin, light and refreshing while delivering mega nutrients and vitamins. There’s more good news. Zucchini is a superfood rich in the anti-oxidants lutein and zeaxanthin the majority of which is found in the skin. Both of these anti-oxidants protect the eyes from free radical damage caused by exposure to oxygen and light.

I was recently describing lean, clean, green eating to a patient who made an interesting comment, “it’s like buying an extra life insurance policy.” Well I never really thought of it that way but you are right on the money Adella!

The gifted basil plant
Served piping hot or chilled this soup is sure to be a hit at your next garden party!

Ingredients

  • 3 large zucchinis unpeeled and cut in pieces
  • 1 cup fresh basil leaves
  • 1 medium sweet vidalia onion chopped
  • 5 cloves garlic minced
  • 4 cups sodium free vegetable broth
  • 3 tsp. ground black pepper (more or less to taste)
  • 1 cup cooked whole wheat rotini pasta (optional)
Zucchini, basil, vidalia onion, garlic, black pepper and vegetable broth

Directions

  1. Saute onions and garlic in a soup pot using 4-5 tbsp. water on high until onions become translucent.
  2. Pour in the vegetable broth and add the zucchini. Cook until the zucchini are tender (usually about 10 minutes tops).
  3. Add the black pepper and basil, stir on low heat until the basil is wilted.
  4. Puree the mixture in a high speed blender or food processor small batches at a time. Note: you may like your soup hot but your blender does not. Allow the mixture to cool down a bit before blending. Fill up only halfway and please make sure the lid is on tightly. When finished, remove the center cap to allow the steam to escape then, very slowly, remove the lid. Learn from my mistakes!
  5. Return mixture to the soup pot and heat back up again.
  6. If you are looking for a more filling soup then add a small amount of the cooked rotini to the bowl before ladeling in the soup. I added a smidgen of dill to the rotini which gave it a nice additional flavor. I also added a tiny bit of red pepper flakes as a garnish which gave it a nice little kick.
Oh my goodness – the sweet perfumey smell of basil cooking in the soup is heavenly. The reason basil smells so good is a volatile, aromatic compound called eugenol. Eugenol is an oil which can be extracted from the leaves and is one of the most powerful antioxidants and free-radical scavengers!
This little $10.00 Cuisinart garlic press has been a treasured member of the family for many years now. Some people love to mince garlic like Emeril Lagassi but I, for the life of me, have never mastered that art.
I mean look at how beautiful and made with summer garden fresh ingredients.
With a small amount of rotini although honestly this soup is filling enough without.
Leftovers the next day for lunch were served with avocado spread on a whole wheat wasa cracker. I spritzed a little lime juice in the soup which gave it an even more delightful taste.

Ginger Mango Delight

Ginger Mango Delight

Two nice cream posts in a row! Well, frankly, I just can’t get enough of this stuff. Plus it’s been mid to high 80’s with no rain in sight and nothing is more cooling then a nice bowl of nice cream.

I switched up the ratio of bananas to “other fruit” in this recipe. More mangos then bananas plus added more plant based milk then I normally would. The additional plant based milk makes the final product more creamy or custardy then my other nice cream posts.

Ingredients

  • 1 ripe banana sliced
  • 2 ripe mangos cut in pieces
  • 1 – 2 tsp. grated fresh ginger (preferred) or ground ginger
  • 1/4 cup unsweetened almond milk

Directions

  1. Freeze banana slices and mango pieces for at least 4 hours
  2. Place frozen banana and mango in a food processor or high speed blender
  3. Add grated fresh ginger or ground ginger and almond milk
  4. Puree until smooth and creamy

High fat, high sugar and high calorie ice cream is so yesterday. Zero fat, zero added sugar and nutrient dense nice cream is so today. Say no to ice cream and yes to nice cream!! Remember, the more you eat the healthier you are!

Cherry Nice Cream

Ohio has been blessed with some really warm weather and, I don’t know about you, but I am thinking ice cream. That’s right. Peace, love, joy and ice cream! I like my ice cream nice and creamy but without the added sugar, fat and a gazillion of empty calories. Is that even possible? Yes it is and here’s the scoop.

Nice cream is a sugar and dairy free dessert made by whipping together chunks of frozen bananas along with other fruit. The result is super rich, silky smooth and absolutely delectable. For added excitement walnuts, almonds, pecans, cocoa nibs, dried fruit, instant expresso or matcha powder can be added. And if you want you can even drizzle some date syrup over the finished concoction for an extra special bonus.

It is called nice cream because it is nicer for the body – easier to digest (gluten-free), 100% natural and super healthy. In fact, unlike regular ice cream, the more you eat the healthier you are. The best time for nice cream is always!

Cherry Nice Cream

Ingredients

  • 3 ripe bananas (the riper the bananas the sweeter the nice cream)
  • 1/2 cup fresh cherries (pitted)
  • 1 – 2 tbsps. unsweetened plain almond milk

Directions

  1. Cut bananas in 1″ slices, place in a freezer bag and freeze for at least 3 hours but preferably overnight
  2. Place pitted cherries in a freezer bag and freeze for at least 3 hours but preferably overnight
  3. Place frozen bananas, cherries and almond milk in a high speed blender or food processer and whip until nice and creamy

Note: If bananas are completely solid (left in freezer overnight) leave out at room temperature for 10 minutes before whipping.

Look at how smooth and creamy! For a Cherry Garcia copy cat just add cocoa nibs.

Blueberry Smoothie Bowl

I made this refreshing smoothie bowl over the weekend for a little change from my usual oatmeal and banana breakfast. Smoothies don’t have to be eaten with a straw. Try this thick smoothie and eat it with a spoon! It was delicious and nice to have a little diversity.

Ingredients

  • 1 large banana
  • 1 cup fresh slightly frozen blueberries
  • 1/2 cup unsweetened plant milk
  • Toppings: Walnuts, kiwi, fresh coconut slices, blueberries, bananas

Directions

Whip together the banana, blueberries and plant milk. The mixture will turn thick and creamy. Pour into your favorite bowl. Top with the walnuts, kiwi, coconut, blueberries and banana slices (or fruit, nuts or seeds of your choice). Enjoy!

Slow Cooker Split Pea and Red Potato Soup with Garlic Crema

Slow Cooker Split Pea and Red Potato Soup with Garlic Crema

With the high winds, rain and chilly weather, Wednesday definitely seemed like a soup day. It was also a work day so I didn’t have time to fuss for hours over the stove. During my morning shower I went through my refrigerator and cupboards in my head taking an inventory of what I had and what I could possibly make. I remembered the red potatoes and carrots that were getting a little soft and the dried split peas I bought bulk at Lucky’s Market over the weekend. I think I have an onion. No – I know for sure I have an onion way in the back of the crisper! Decision made – split pea soup – and I’ll throw it all in the slow cooker and hope it turns out.

So this recipe is kind of like the way so many things go in my life – “make it up as I go along.” But truthfully, once you get into the swing of plant based cooking it’s pretty easy to throw this, that, and the other thing together and make something fantastic. Inventing new meals anymore is kind of my registered trademark.

Well I put all the ingredients in the slow cooker at 12 noon (during my lunch break) and by 3:00 the pleasant aroma started permeating throughout the house. By 5:30 the most magnificant pot of cream of split pea and red potato soup was ready for consumption. The added bonus was eating it during the drama of a full fledge lightening and thunder-boomer storm!

Ingredients

  • 4 cups vegetable broth
  • 1 1/2 cups dried split peas
  • 1 carrot cut in pieces
  • 1 large unpeeled red skinned potato cut in pieces
  • 1 large onion chopped
  • 2 large garlic toes minced
  • 1 tsp. ground black pepper
  • 1/2 tsp. oregano
  • 1/4 tsp. cayenne pepper
  • 2 bay leaves
  • 1 cup unsweetened almond milk

For the garlic crema garnish (optional)

  • 1/2 cup unsweetened almond milk
  • 1 tsp. corn starch
  • 1 tsp. garlic powder
Vegetable broth, dried split peas, carrots, red skin potato, onion, garlic, bay leaves, black pepper, oregano, cayenne pepper, almond milk (not pictured)

Directions

  1. Rinse the dried peas. This is important to rinse off any dirt PLUS, because split peas are hollow, without rinsing they will not cook properly. Rinse ever so quickly to prevent loss of nutrients.
  2. Add the first 10 ingredients to the slow cooker. Cook on high for 4 hours or low for 8 hours.
  3. Remove bay leaves. Puree mixture in a high speed blender.
  4. Transfer to a pot, add 1 cup almond milk and simmer for a few minutes
  5. In a small saucepan add 1/2 almond milk, cornstarch and onion powder. Stir constantly over medium heat until the mixture thickens.
  6. Serve soup piping hot and garnish with the garlic crema.
Rinse ever so briefly to remove dirt
If you prefer a chunky style soup then omit the pureeing step (or just pulse 2 – 3 times)
The garlic crema adds a nice touch to the soup
Instead of croutons or bread, I served mine with pecan cranberry flax crisps. I will post this recipe soon.

Vegan Creamy Wild Rice and Mushroom Soup

Vegan Creamy Wild Rice and Mushroom Soup

Yesterday was a freaky. During the day it was a sunny 65 degrees and I was out at the beehive watching the girls flying around and having fun. By late afternoon the temperatures dropped to 38 degrees and the wind brought gusts up to 60 mph all night long. One of the things I like best about NE OH is the unpredictable, dramatic and extreme weather that mother nature brings our way. So with the drama of the storm I went right into soup making mode. Piping hot soup seemed to pair perfectly with the sleety rain and horrific winds. I took an inventory of what I had in the fridge and pantry and, before you know it, the kitchen permeated with the smell of Vegan Creamy Wild Rice and Mushroom Soup.

This was the first time I made this soup. I wouldn’t change anything at all. It was hearty and very filling. The cashew, cannellini and broth mixture provides the cream base for the soup and wow is it delicious. It is hard to believe it is dairy, fat, oil and salt free.

Ingredients

  • 1 cup raw cashews
  • 1 15 oz. can cannellini beans
  • 4 large carrots (cut in coins)
  • 3 stalks celery chopped
  • 1 onion chopped
  • 6 garlic toes chopped
  • 1 cup dry wild rice (thoroughly rinsed)
  • 8 oz. fresh white mushrooms (cut in pieces)
  • 6 cups vegetable broth
  • 1 tbsp. dried thyme
  • 1/2 tsp. ground black pepper
  • 1/2 tsp. fresh (preferred) or dried parsley
  • 2 bay leaves
  • 1 tbsp. miso paste

What is Miso Paste? Miso paste is made by fermenting soybeans with salt and koji (a mold that is also used to make saki). Miso paste is considered a green light substitute for salt. Although it has sodium in it the soy seems to counteract the hypertensive effects. An article published in Hypertension Research, “Long-Term Intake Miso Soup Decreases Nighttime Blood Pressure in Subjects of High-Normal Pressure or Stage 1 Hypertension” concludes by saying long term use of miso does not influence daytime blood pressure but does reduce nighttime blood pressure by promoting diuresis. Dr. Michael Greger, M.D. FACLM, an internationally recognized researcher and speaker on nutrition, states in his best selling book How Not to Die that miso paste is safe to use as a substitute for salt. Despite the research, I am still on the fence and use it only occasionally.

Why rinse the long grained rice? Arsenic in rice is a real concern. The FDA suggests thoroughly rinsing rice 6-8 times (until the water rinses clear) in order to reduce arsenic levels by 30-40 percent. I have read articles that recommend overnight soaking in order to reduce levels by 80 percent. Rinsing rice is also a great way to remove surface starch thereby lowering the carbohydrate content. This is a useful tip for individuals with diabetes.

Cannellini beans, raw cashews, wild rice, mushrooms, carrots, celery, onion, vegetable broth, miso paste, black pepper, thyme, parlsey, bay leaves, garlic (not pictured)

Directions

  1. Bring a pot of water to a boil. Pour in the cashews and cover the pot. Let cashews soak for 30 minutes (minimum) to 1 hour. Drain the water. Note: Soaking pulls the phytic acid and enzyme inhibitors out of the cashews making the cream tastier and easier to digest. The longer you soak the cashews the softer they become and the smoother and silkier your cream will be.
  2. In a large soup pot saute the onions, garlic and celery in some vegetable broth until onions become translucent.
  3. Add 7 cups of the vegetable broth, carrots, wild rice, mushrooms, thyme, black pepper, parsely, bay leaves and miso paste. Bring the mixture to a boil. Turn heat down to low and simmer for 40 minutes stirring occasionally.
  4. In a high speed blender add the cashews, cannellini beans and the remaining 1 cup vegetable broth. Puree for approximately 1 minute until mixture becomes smooth and creamy.
  5. Pour the cashew cream into the soup, stir and simmer for 15 more minutes. The soup is done when the carrots are soft and the rice is completely cooked. Remove the bay leaves. Serve with your favorite. bread.
Silky smooth cashew cream

This soup is very filling and hearty. It is good alone or paired with your favorite vegan bread.

https://www.nature.com/articles/s41440-019-0304-9#publish-with-us

Loaded Baked Potato with Cashew Garlic Cream Sauce

Turn a baked potato into an award winning side by adding cashew garlic cream sauce, a sprinkling of nutritional yeast and fresh chives. The cashew garlic cream sauce is a great substitute for sour cream without all the saturated fat. Nutritonal yeast is a deactivated yeast powder that has a cheesy and savory flavor. It is a great substitute for cheese. I like to add cut up chives for a nice oniony flavor. Some other additions could be black beans, broccoli florets, sliced jalapenos, salsa or corn kernels. For a fun dinner party idea set the toppings in individuals bowls and create a serving station.

What is nutritional yeast? Nutritional yeast is an inactive yeast that is grown on sugarcane or molasses. It gets heated and dried then crumbled into flakes or powder. It is low in calories and sodium and – best of all – nutritious. Nutritional yeast is an excellent source of B vitamins (B1 thiamine, B2 riboflavin, B3 niacin, B5 pantothenic acid, B6 pyridoxine and B7 biotin). The only B vitamins it does not have are B12 cyanocobalamin and B9 folic acid (unless it has been fortified). You cannot get yeast infections from eating nutritional yeast.

Where can you get nutritional yeast? I started off buying mine online because the local grocery stores did not sell it. I have since found that Trader Joes sells it near the baking products and Lucky’s Market sells it in their bulk section.

How do you store nutritional yeast? To preserve the B vitamins in nutritional yeast it ideally should be stored in a container with dark glass, tightly sealed to keep moisure out and in a cool dry place or refrigerator. Under these conditions it can keep for up to 2 years.

What are some ways you can use nutritional yeast? Add it to anything that you want a cheesy flavor to. Sprinkle on popcorn, bake it in crackers, stir it in mashed potatoes, cauliflower potatoes or rice, toss it on baked kale chips, add it to salads or add it to the cashew garlic cream sauce (along with some other spices) to make a fantastic vegan nacho sauce for tortilla chips or macaroni and cheese.

Nutritional Yeast

Cashew Garlic Cream

  • 2 cups raw cashews
  • 1 1/4 cup vegetable broth
  • 2 large garlic toes
  • 2 tsps onion powder

Directions

  1. Bring a pot of water to a boil. Pour in the cashews and cover the pot. Let cashews soak for 30 minutes (minimum) to 1 hour. Drain the water. Note: Soaking pulls the phytic acid and enzyme inhibitors out of the cashews making the cream tastier and easier to digest. The longer you soak the cashews the softer they become and the smoother and creamier your cream sauce will be.
  2. Place cashews, vegetable broth, garlic and onion powder in a high speed blender and whip it up for approximately 1 minute until creamy. Note: For best results use a blender. A food processor will not create the satiny smooth texture achieved by blending. If you don’t have a blender a food processor will work but the result will be less desireable.
Allow raw cashews to soak in hot water for 30 minutes to 1 hour
Raw cashews, garlic, vegetable broth, onion powder (not pictured)

Strawberry Banana Nice Cream

Imagine a world where eating creamy ice cream is actually good for you instead of bad. Imagine a world where you can lick the plate clean and have seconds without feeling one bit of guilt. Imagine being told that the more you eat the healthier you are. This can’t be real, right? Wrong.

I wish I could take credit for the genious invention of “nice cream.” I first found out about it a few years ago while reading Dr. Michael Greger’s bestseller book “How Not to Die.” This was a recipe he put in his cookbook. The term nice cream was originally coined to describe a soft plant-based confection made by whipping frozen chunks of bananas and sweet fruits into a creamy delectable custard-like consistency. It is dairy, sugar, fat, sodium and preservative free, low in calories and not processed. With so many people wanting to eat healthy restaurants are now serving nice cream on their dessert menus. In fact, there’s even a Nice Cream Food Truck based in Southern Florida that serves this plant based ice cream with plant based toppings like granola, cocoa nibs, nuts and berries!

You scream, I scream, we all scream for ice nice cream!

Ingredients

  • 2 frozen bananas
  • 1 1/2 cup sliced strawberries
  • 1/3 cup walnuts
The base is always frozen bananas but get creative with your sweet fruits and additional ingredients. Blueberries, cherries and pineapples work well. I have also made this with pumpkin and dates. If you want a little extra sweetness add date syrup which is a completely whole food and natural sweetener. How about adding fresh coconut, pecans or cocoa nibs on top? Get creative. There are so many possibilities.

Directions

  1. Cut over-ripe bananas in pieces, place in a zip lock bag and freeze for at least 2 hours. Tip: Never ditch overly ripe bananas. I always have a bag of frozen bananas in my freezer for when I get the taste for nice cream. They can be kept frozen for about 1 month. If the bananas are completely frozen solid I would keep them out at room temperature for 5 minutes to thaw them out a bit.
  2. Place bananas, strawberries and walnuts in a blender and whip until smooth and creamy. Lastly, I add a few more cut up strawberries and blend together slightly so the pieces still stay intact. Serve and enjoy! Nice cream can be made in advance and frozen in a large container or put into individual serving size containers.