The inspiration behind this bread was a recipe from the Winter 2024 edition of Forks over Knives magazine for Irish Porridge Bread. I essentially used the same recipe but replaced the maple syrup with date syrup (the only approved whole food plant based sweetener next to molasses), used whole grain rolled oats instead of quick oats (less processed), crumbled the oats up a little bit in a food processor and added walnuts and dried apricots. The end result, in all honesty, was something more like cake then bread. Straight out of the oven it was a bit crumbly when cutting but once cooled it was nice and firm. This bread is so delicious and really moist. I made a loaf Saturday morning, by evening half of it was gone and come Sunday afternoon just a little sliver was left.
Ingredients
2 cups unsweetened plant based milk
3 cups rolled oats
2 tbsps. apple cider vinegar
2 tbsps. date syrup
1 tsp. baking soda
1/3 cup dried apricots cut in pieces
1/3 cup chopped walnuts
Directions
Preheat oven to 350 degrees. Line an 8″ x 4″ loaf pan with parchment paper.
In a small bowl mix the plant milk and apple cider vinegar together and let sit for 10 minutes. The mixture will curdle slightly from the acidity similar to, although not quite as dramatic, as buttermilk.
Add all the other ingredients to a large mixing bowl and stir together. Pour in the milk / apple cider vinegar mixture and mix thoroughly.
Pour the batter in the loaf pan. Bake for 1 hour or until golden brown. Allow to cool completely before slicing.
How could this possibly be so healthy when it tastes so sinfully delicious?
Know Your Oats
Steel-Cut Oats:
These are the healthiest oats because they contain the highest amount of fiber and are the least processed. They contain the whole oat kernel that has been cut into pieces with steel disks. It takes longer to cook steel-cut oats (30 – 40 minutes) but the result is a creamier and chewy porridge with the lowest glycemic index score of 53.
Rolled Oats:
These are often called old fashioned oats. The whole grains are steamed, flattened and flaked resulting in a softer texture then steel-cut oats. They are lightly processed. It takes about 5 minutes to cook rolled oats on the stove. The glycemic index score is 59.
Instant Oats:
These are rolled oats that are thinly cut to allow for quicker cook time – 1 minute. They are the most processed of the oats making them the least healthy choice. They have the highest glycemic index score of 83.
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 minuteSetting 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).
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 plantServed 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
Saute onions and garlic in a soup pot using 4-5 tbsp. water on high until onions become translucent.
Pour in the vegetable broth and add the zucchini. Cook until the zucchini are tender (usually about 10 minutes tops).
Add the black pepper and basil, stir on low heat until the basil is wilted.
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!
Return mixture to the soup pot and heat back up again.
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.
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.
Freeze banana slices and mango pieces for at least 4 hours
Place frozen banana and mango in a food processor or high speed blender
Add grated fresh ginger or ground ginger and almond milk
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!
Tuscan Stuffed Portobello Mushroom Steaks with Cheesy Sauce
Mushroom [ˈməSHˌro͞om, ˈməSHˌro͝om] NOUN a fungal growth that typically takes the form of a domed cap on a stalk, with gills on the underside of the cap
I don’t know about you, but I think that definition sounds pretty really doggone disgusting. I mean, think about it. Eating a fungal growth with gills. For years I found mushrooms, portobella in particular, hands down repulsive. But when my son still lived at home and took a liking to cooking, he introduced me to the wonders of this funky toadstool fungus.
Mushrooms aren’t exactly bursting with color, or flavor for that matter, but they are packed with vitamins, minerals and protein. They are also rich in selenium which is a very powerful antioxidant. There has been much research on selenium and its cancer prevention properties as well as protection against cognitive decline and neurodegenerative diseases (Alzheimer’s and Parkinson’s disease, ALS, and multiple sclerosis). Selenium protects cells against oxidative stress damage. Increased oxidative stress is a prominent feature in these diseases.
Portobello mushroom caps are juicy, meaty and a lot of fun to stuff. I love exercising culinary creativity to conjure up different ways to stuff them. The sky is really the limit! Prepare the fungus mushrooms by washing them thoroughly to get rid of the gritty dirt. I use a vegetable brush but you can also just use a paper towel. DO NOT submerge the mushrooms in water because this will make them soggy. Remove the stems (if there are any) and save for mushroom stock. I buy mine without the stems (they will weigh less so will be cheaper). In order to make more room for the stuffing I first remove the gills on the underside of the cap by scooping them out with a spoon. You can also save the gills for stock if you’d like.
Ingredients (stuffing)
2 portobella mushrooms
1/2 red bell pepper cut in small pieces
1/2 yellow bell pepper cut in small pieces
1/2 poblano pepper cut in small pieces
1 scallion cut in small pieces
1 cup chickpeas
1/3 cup moderately chopped walnuts
1 tbsp. tomato paste
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/2 tsp. black pepper
1/2 tsp. cumin
1/2 tsp. chili powder
Ingredients (sauce)
3/4 cup unsweetened almond milk
3 tbsp. nutritional yeast
1 tbsp. corn starch
1/2 tsp. garlic powder
1/2 tsp. onion powder
Pinch of paprika
Directions
Using a fork smash the chickpeas and set them aside.
Saute the peppers, scallions and spices using a small amount of water for about 3 minutes.
Stir in the mashed chickpeas, tomato paste and walnuts.
Fill the mushrooms with the stuffing.
Place in a baking dish covered with a silicone cooking pad or parchment paper.
Bake in a 350 degree oven for 15 minutes.
While the mushrooms are baking prepare the cheese sauce. Put all the ingredients in a saucepan, cook over medium heat while stirring constantly until nice and thick.
Just look at that sauce! Stuff those babies until they overflow. Any leftover stuffing can simply be added off to the side of your dish. After I made this I thought that I could have added breadcrumbs on top of the stuffing. I’ll do that next time by popping a slice of Ezekiel bread in the toaster (on dark) and crumbling it with a grater. Oh my goodness!!! And leftovers taste even better the next day.
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
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.
Add the first 10 ingredients to the slow cooker. Cook on high for 4 hours or low for 8 hours.
Remove bay leaves. Puree mixture in a high speed blender.
Transfer to a pot, add 1 cup almond milk and simmer for a few minutes
In a small saucepan add 1/2 almond milk, cornstarch and onion powder. Stir constantly over medium heat until the mixture thickens.
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 soupInstead of croutons or bread, I served mine with pecan cranberry flax crisps. I will post this recipe soon.
What?? Cucumbers in a hot soup? You’re joking right? That was my initial thought when I saw this recipe in Eating Well magazine a few years back. But there was a sale on cucumbers at my local Giant Eagle and I started thinking about that recipe. I had some pretty low expectations but made it anyhow. Boy was I wrong. I will definitely make again, and again, and again!
Ingredients
1 ripe avocado
3 cucumbers peeled and sliced
6 cloves garlic, minced
1 sweet onion, diced
1/4 cup fresh parsley
4 cups vegetable broth
1 tbsp. freshly squeezed lemon juice
2 tsp. freshly ground black pepper
1 tsp. fresh or dried dill
1/8 tsp. cayenne pepper
1/2 cup fat free plain yogurt
Acocado, cucumbers, vegetable broth, onion, garlic, parsley, lemon, black pepper, cayenne pepper, dill (not pictured), roasted red tomatoes
Directions
Sautee the onions and garlic in a large saucepan using water. Stir occasionally until tender. Add the lemon juice and cook for 1 minute.
Add the cucumbers, broth, black pepper, cayenne and dill. Bring to a simmer then reduce heat and cook until the cucumbers are soft 8-10 minutes.
Transfer the mixture to a high speed blender. Add the avocado and parsley and blend until smooth and creamy.
Return soup to the saucepan and cook on low for another 5 minutes.
When serving garnish with roasted red pepper and a dollop of the yogurt.
Just look at that color!This soup can be served hot or cold. I served it hot seeing that it was a chilly day here in Ohio. I think on a hot summer day this soup would be refreshing served cold. Wasa whole grain crackers are always my “go to” crackers with soup when I am too lazy to make my own. Just can’t take enough pictures of this masterpiece. Hubby said by the time I completed my photo shoot I’ll need to reheat it. He was right.
Well our 40 degree heat wave did not last long. By mid-afternoon the temperature dropped to 20 degrees and then back to a winter wonderland. So with the white stuff bleeding from the sky and the roads once again covered in a brand spanking new blanket of snow, there seemed to be only one thing to do. Make soup.
The roasted cherry tomatoes last week were so delicious that I decided I had to have more. This time I chose vine tomatoes to give my soup a sweet flavor. They are a bit more expensive but worth every extra penny. I placed them on a parchment covered cookie sheet vine and all. I added a few sweet Walla Walla onions to continue with the sweet theme. Then I threw in some cut up red bell pepper and whole garlic. I spritzed some water over the vegetables and let them roast at 400 degrees for 30 minutes. The aroma of the roasted veggies was an olfactory overload.
Vined tomatoes, red bell pepper, sweet onions and garlicDon’t worry if some get a little burnt. It enhances the flavor.
Ingredients
4 vined tomatoes
2 red bell peppers
2 sweet onions
3 garlic toes
2 cups vegetable broth
1 tsp. black pepper (or more)
1 tsp. basil
1 tsp. garlic powder
1/2 tsp. date syrup (optional)
1 cup unsweetened almond milk
3 tbsps. corn starch
Directions
Roast the tomatoes, peppers, onions and garlic as explained above
Place roasted vegetables in a food processor or high speed blender and puree
Place puree in a soup pot and add the vegetable broth, spices and date syrup. Simmer for 30 minutes stirring occasionally.
Heat up the almond milk in a saucepan. Add the corn starch and stir continuously until thick. It won’t take long. Pour thickened almond milk into the soup pot and simmer for 10 more minutes. Garnish with homemade croutons or serve with Pepita, Sesame and Flaxseed Crisp Crackers or multigrain Wasa crispbreads.
Almond milk sauceThe finished product. It turned out amazing. We ate our soup curled up on the sofa, roaring fire, snow falling and watching Rick Steve’s Croatia & Slovenia. Winter = snow + soup.
There’s nothing better then walking through the door after a hard days work to the smell of veggie stew that’s been cooking all day long. This easy peasy stew is one of my standard weekday meals during brutally cold winter months in NE Ohio. With temperatures below freezing I decided this hearty stew was going to be on the Tuesday menu. I loaded up the slow cooker the evening before, plugged it in this morning and off to work I went. Around the 2 o’clock hour I started thinking about my little stew doing its thing in the cooker. I came home, took a warm shower, got into my jammies, robe and fluffy slippers (yes at 5PM), got a nice fire going and plopped in front of it with a nice piping hot bowl of this delicious and healthy stew. Winter evenings do not get any better than this – in my opinion. It’s the simple things in life that make me the happiest.
Easy Peasy Slow Cooker Vegetable Stew
Ingredients
1 28oz. can whole tomatoes
2 cans reduced sodium tomato soup
1/2 cup water
4 carrots peeled and cut in small pieces
4 large celery stalks cut in pieces
1 10 oz. package frozen pearl onions or large onion chopped
1 large package white mushrooms
3 red skinned potatoes cut in pieces and unpeeled
1 small bag frozen peas (or green beans)
1 package extra firm and pressed tofu cut in small cubes
1 tsp. black pepper
1/2 tsp. paprika
Directions
Add all ingredients to the slow cooker except the tofu. Set on low for 8 hours. Add the tofu the last 30 minutes. If you prefer a thick stew add a few tbsps. cornstarch and mix together. Serve with Wasa multi grain crisp bread.
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
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.
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.
