Tag: plant based

Ratatouille Fusilli

Ratatouille Fusilli

It all started with a bumper crop of eggplant. The old me would have whipped up a batch of eggplant parmesan with all the fried breading, mozzarella cheese, saturated fat and oodles of calories . The healthy me researched whole food plant based eggplant recipes. I found several on Forks Over Knives plant based nutrition site and decided to give Ratatouille Fusilli a try. I’m glad I did. What I like best about this dish is how simple it is to put together and how flavorful it is.

Eggplant, also known as aubergines, are often considered a vegetable but is really a fruit because they grow from a flowering plant and have seeds. We typically think of eggplant as purple in color but they can also be red, green or black. Eggplants are nutrient dense and packed with vitamins, minerals and fiber but very low in calories. Eggplants are high in anthocyanins which is a pigment responsible for their vibrant color but also a very potent antioxidant. Eggplants contain solasodine rhamnosyl glycosides (SRGs) which protect against certain types of cancers. There has been research to support SRGs effectiveness against skin cancer when applied directly to the skin. With all these health benefits, I’m going to make it a yearly tradition to add eggplant to my garden!

Ingredients

  • 1/2 cup green lentils washed and soaked
  • 1 (28 oz.) can diced tomatoes with juice
  • 1/2 cup finely chopped leeks, both white and light green parts
  • 3 cloves minced garlic
  • 2 1/4 tsp. Italian seasoning
  • 1 unpeeled eggplant cut into 1″ pieces
  • 2 tsp. white wine vinegar
  • 2 tbsp. finely chopped fresh basil
green lentils, canned diced tomatoes, leek, garlic, Italian seasoning, eggplant, white wine vinegar
My eggplant! Aren’t they beautiful??!!

Directions

  1. Place the lentils in a saucepan and fill with 1 1/2 cups water. Bring to boil then simmer until cooked, about 10 – 15 minutes. Set aside but do not drain.
  2. Cook pasta, drain and set aside.
  3. In a skillet over medium heat combine tomatoes with the juice, leeks, garlic and Italian seasonings and cook for 10 minutes. Stir in the eggplant and cook for 15 – 20 minutes stirring occasionally until soft.
  4. Add the pasta, lentils with their liquid and vinegar to the skillet and stir everything together until well combined.
  5. Cook until heated. Add 1/4 cup water if the mixture seems too dry. Adjust seasonings to taste.
  6. Add the basil and serve immediately.
Served with toasted pita bread

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!

Avocado Butter with Roasted Grape Tomatoes on Toasted Bun

Avocado Butter with Roasted Cherry Tomatoes on Toasted Bun

I found a package of grape tomatoes tucked in the back of my refrigerator that had seen its better days. They were shriveled but not yet moldy. Hubby told me to throw them away. “We don’t waste food Dennis,” I said. So I cut them in half, roasted them in a 400 degree oven for about 20 minutes, and Oh My God! Sweet like candy.

I also had a few over-ripe avacados that weren’t looking so great either. I pureed them with a tablespoon of unsweetend almond milk and a little black pepper until they got nice and creamy. I spread the avocado over a toasted whole wheat bun then smothered it with the roasted tomatoes. If you’ve never had pureed avocado on warm toast or bun try it. It tastes so buttery. Anyway, this was the birth of my Avocado Butter with Roasted Grape Tomatoes on Toasted Bun creation!

Place on parchment paper or a silicone pad to eliminate the need for oil. 400 degrees for 20 minutes.
Over-ripe avocados, grape tomatoes, a little almond milk and a bun. That’s all it takes to make this mouthwatering and super healthy sandwich.
The bun is Dave’s Market Killer Organic 21 Whole Grain and Seeds

Baby Bok Choy with Tahini-Ginger Sauce

I love this simple yet elegant dish that is a real cinch to prepare. It is light yet very flavorful and ultra healthy. Bok choy takes center stage in this special entree. Bok choy, or Chinese cabbage, has deep green leaves and lighter bulbous bottoms that remind me of spoons. It is a cruciferous vegetable (in the same family as brussel sprouts, broccoli, cabbage, cauliflower, kale and turnips). Cruciferous vegetables contain sulforaphanes which help reduce inflammation. If you recall from previous posts, prolonged inflammation is linked to cancer, heart disease, diabetes, arthritis, cognitive decline and dementia. Eating cruciferous veggies raw is the most optimal way to take in the sulforaphanes. The next best way is steaming for 2-3 minutes.

How did I dream up this recipe? Long story short, I’m in Lucky’s Market and this guy is admiring the baby bok choy. “Looks beautiful, doesn’t it?” I’ll be honest I heard of bok choy but never cooked it. My response, “Sure does. What do you do with it?” He told me his recipe. He stressed “it has to be baby bok choy – not mature stalks.” I got a pen and sales receipt (the only thing I had to write on) out of my purse and asked him to repeat. Then he hand picked the perfect bok choy for me and wished me luck with making. People are so great!

Baby Bok Choy with Tahini-Ginger Sauce (from the man at Lucky’s Market)

Ingredients

  • Fresh bok choy leaves
  • Firm and pressed tofu cut in small pieces
  • 2 scallions cut in pieces
  • Toasted sesame seeds
  • 2 garlic toes finely chopped (or put through garlic press)
  • 1 piece fresh ginger size of thumb (peeled and very finely minced)
  • 6 tbsps. tahini sauce
  • 2 tbsps. white vinegar
  • 1 tbsp. miso paste
  • 1/4 tsp. ground black pepper
Bok choy, ginger, garlic, scallions, tahini, white vinegar, miso paste, sesame seeds, black pepper, tofu (not pictured)

Directions

  1. Pour 1/2 cup water into a skillet pan. Place bok choy and scallions in the pan. Place tofu on top of the bok choy. Turn heat up to high. Put a cover tightly over the bok choy and tofu so that no steam escapes. Steam for 2 – 3 minutes until bok choy is tender and tofu heated through.
  2. For the sauce place tahini,white vinegar, miso paste, ginger, garlic and black pepper in a bowl and wisk ingredients together.
  3. Gently lift out the bok choy and tofu and place on dinner plate. Place tahini-ginger sauce off to the side and place scallions over. Sprinkle with toasted sesame seeds.

Cucumber-Spinach Immune Boosting Smoothie

Smoothies are a great way to sneak immune-supportive fruits and veggies into the daily diet. With Covid-19 continuing to be a global challenge, even for those who are triple vaccinated, diet is an excellent way to help boost your immune system. Whether you are trying to escape the monster or recovering from infection, good nutrition and hydration is critical.

Some foods that are effective in boosting the immune system include citrus, spinach, avocado, ginger, basil, black pepper, tumeric, green tea, garlic, broccoli, beans, nuts and seeds.

Please note that foods or supplements alone will not cure or prevent infection. The only way to protect yourself against Covid-19 is vaccination, physical distancing and proper hygiene practice.

Cucumber-Spinach Immune Boosting Smoothie

Ingredients

  • 1 cup baby spinach
  • 1 medium peeled cucumber (cut in pieces)
  • 2 stalks celery (cut in pieces)
  • 1″ peeled fresh ginger root
  • Juice of 1/2 lime
  • 3/4 cup almond milk
  • 3-4 ice cubes
  • 1 tbsp. chia seeds
  • 1/4 tsp. black pepper
  • Pinch of cayenne pepper

Directions

Add all ingredients to a high powered blender and whip until smooth and creamy (1-2 minutes). Drink, enjoy and stay healthy.

Zucchini -Chickpea Veggie Burger with Tahini Ranch Sauce

Zuccini- Chickpea Veggie Burger with Tahini Ranch Dressing.

I have tried making veggie burgers a variety of ways but honestly this recipe could win awards. I cannot completely claim rights to it. I found it in Eating Well magazine. I made a change though. I baked them in the oven as opposed to pan frying as the recipe suggests. I did this to eliminate the need for olive oil making the recipe healthier.

These zucchini chickpea burgers have the perfect blend of ingredients and seasonings which make them super delicious. The burgers are firm, no crumbling up or falling apart yet so juicy and moist. They are also super filling. I honestly could have these every day of the week if it weren’t for hubby saying otherwise.

I eat my burgers on a whole wheat bun for greater nutrition and fiber and add plenty of arugula and other salad greens, tomatoes, sliced zucchini and thin slices of vidalia (sweet) onions. This burger is delicious on its own, but if you prefer a sauce, the tahini ranch dressing works really good. I hope you enjoy this recipe as much as I do.

This recipe yields 2 generous size burgers or 4 smaller ones.

Ingredients

Zucchini – Chickpea Veggie Burger-

  • 1 15 oz can drained chickpeas
  • 2 tbsps tahini
  • 2 tsps miso paste
  • 1 tsp garlic powder
  • 2 tsp black pepper
  • 1 tsp ground cumin
  • 1 tbsp chopped chives
  • 1/2 cup shredded zucchini (squeeze out juice)
  • 1/3 cup oats
  • 2 tbsps water
  • Arugala and other salad greens, tomato slices, sliced zucchini, vidalia onions
  • Whole wheat bun

Directions

Puree first 7 ingredients then add zucchini and oats. Form into patties. Place in a baking dish lined with a silicone mat. Bake in oven set at 350 degrees until browned (approximately 30 minutes) flipping halfway.

Ingredients

Tahini Ranch Dressing

  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • 1 tsp white miso paste
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp black pepper

Directions

Stir the ingredients together. Slowly add some water until mixture is smooth.

To make my burgers nice and uniform I use an inexpensive plastic burger press that I puchased at Bed, Bath and Beyond. Don’t want to purchase a burger press? No problem. Just use a mason jar lid. It works perfectly every time!

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.