Tag: whole food plant based

Apricot Walnut Crumble Bread

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

  1. Preheat oven to 350 degrees. Line an 8″ x 4″ loaf pan with parchment paper.
  2. 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.
  3. Add all the other ingredients to a large mixing bowl and stir together. Pour in the milk / apple cider vinegar mixture and mix thoroughly.
  4. 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.

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!

Creamy Potato Leek & Tarragon Soup

There is no better comfort food then a steamy bowl of soup especially in the thick of Autumn. It really warms the heart and soul. This recipe is one of my favorites. I whipped up a batch last year for new nurses during their orientation. I really took a chance on this one seeing that none of them were whole food plant based eaters that I recall. It was either going to be a home run or I was going to be benched the rest of the afternoon. It turned out to be a home run! We even had leftovers the next day.

Not only is this soup comforting and delicious but it is loaded with antioxidants. And as my CDE dietician friend commented when I first put this recipe on Facebook, “Hail to antioxidants they rule the country!” Well said Maryellen. I couldn’t agree more.

So it’s 32 degrees today in Northeastern Ohio and I have this soup on my mind. As I’m preparing the ingredients it is snowing yellow and orange leaves outside my kitchen window. The wind is gusty. My tall purple Monkshoods are swaying in breeze. Yes, it’s November and they are still in bloom. The dark clouds are rolling in. It won’t be long before my entire kitchen will be filled with the aroma of this healthy and hearty soup. It’s things like this that make me so happy!

Creamy Potato Leek & Tarragon Soup

Ingredients

  • 6 – 7 potatoes (peeled and cubed)
  • 5 cups vegetable broth
  • 1 can cannellini beans (rinsed)
  • 2 cups leeks cut in small pieces
  • 1 small onion chopped
  • 2 garlic toes minced
  • 3 tbsp. apple cider vinegar (more or less to your tasting)
  • 2 tsp. ground tarragon
  • 2 tsp. black pepper
  • 2 bay leaves
Potatoes, vegetable broth, leek, onion, garlic, cannellini beans, tarragon, black pepper, bay leaves (not pictured) and apple cider vinegar

Directions

  1. Cut the roots and the green parts of the leek off. The parts you want in your soup will be white or very pale green. Thoroughly rinse the leeks under water to remove the grit and sand. Cut the leeks lengthwise and then make crosswise cuts. I prefer to use kitchen sheers for the crosswise cuts. Then place them in a collander and rinse, rinse, rinse. Use your hands to agitate the leeks in order to dislodge the debris that tends to stick to them. Tip: Hold on to the dark green parts of the leek. They are great to add to other vegetables when making homemade vegetable broth.
  2. Sautee the leeks, onions and garlic in a small amount of water
  3. Add the vegetable broth, potatoes, cannalini beans, terragon, black pepper, bay leaves and apple cider vinegar. Bring to a boil then simmer on low stirring occasionally until potatoes are soft (approximately 20 minutes).
  4. Place the mixture in a food processor, small batches at a time, and puree on high. Place back into the cooking pot and simmer on low for 10 more minutes. Classic potato leek soup is thick but, if you prefer thinner, adjust by adding more vegetable broth or water. Feel free to add more black pepper or apple cider vinegar according to your liking. Remove the bay leaves before serving.
Soup is on! Did you know potato leek soup is a classic French soup. They call it Soupe Vichyssoise. It is served warm in autumn and winter and cold in spring and summer.

Spicy Green Chile Black Bean Dip

Looking for a healthy dip for entertaining or snacking? This is the dip! It is ridiculously easy to make and completely WFPB no SOS compliant. You can whip this little number up in 5 minutes. It is tasty cold or warmed up. Serve it with cut up veggies, baked tortilla chips or my famous pepita, sesame and flaxseed seed crisp crackers. Leftovers store well in a closed container. Hope you enjoy!.

Spicy Green Chili Black Bean Dip

Ingredients

  • 1 15oz. can rinsed black beans
  • 1/2 medium red onion
  • 1 tomato diced
  • 2 large garlic cloves
  • 1 tsp. cumin
  • 1 tbsp. canned chopped fire roasted green chili peppers
  • 1/2 lime

Directions

  • Chop the red onion, tomato and garlic toes in a food processor
  • Add the black beans, green chilis, cumin and juice of the lime and puree until smooth and creamy. If you want more kick add more green chilis.

Pepita, Sesame and Flaxseed Crisp Crackers

These crispy and tasty crackers are a cinch to make, completely fat-free and super healthy. They essentially are just flax seeds, water and whatever other seeds and spices you care to add. That’s right, you are the author of how you want your crackers to taste. In this recipe I added pepita and sesame seeds, garlic and onion powders, and lots of black pepper. Not a fan of sesame seeds? No problem. Substitute for chia or poppy seeds or whatever else excites your taste buds. Play around with the seasonings. The sky is literally the limit.

I use a silicone pad on my baking sheet so I don’t have to use any oil. This pad may not look very pretty but it works like magic. TRUST ME NOTHING STICKS! And guess what? I bought it at Dollar General in the baking section. That’s right! And it was $1.00 and completely reusable. You can also use parchment paper if you prefer.

Are you wondering what pepitas are? Well it’s a type of pumpkin seed but not the kind with shells that you scoop out of pumpkins when making jack-o-lanterns. There are actually a variety of pumpkins called Lady Godiva, Naked Bear and a few others whose seeds have no hull- and these are called pepitas! The pepitas are the signature ingredient in these crackers. They give them an earthy and nutty flavor that will make you want to dig in for seconds.

Pepita, Sesame and Flaxseed Crisp Crackers

Ingredients

  • 1 2/3 cup ground flaxseed
  • 1/2 cup pepitas
  • 1/3 cup sesame seeds
  • 1 1/4 cup water
  • 1 tsp garlic powder
  • 2 tsp onion powder
  • 2 tsp ground black pepper
  • 1 tsp whole flaxseed
  • 1 tsp black cumin
Ground flaxseed, pepitas, sesame seeds, whole flaxseed, garlic powder, garlic pepper, black pepper, black cumin seeds, water

Directions

  1. Mix and stir the first 7 ingredients
  2. Pour the mixture over the silicone pad or parchment paper on the baking sheet
  3. Spread evenly over the silicone pad or parchment paper using a rolling pin. Dough should be 1/8″ thick. Tip: because my rolling pin is large I usually roll the mixture on the silicone pad first and then transfer the pad to the baking sheet.
  4. Using a pizza roller score the dough into bite size pieces (squares or triangles)
  5. Sprinkle the whole flaxseeds and black cumin over the top
  6. Bake at 350 degrees for 45 minutes. Test the centers with a tooth pick. If the centers are still soft continue baking until crackers are crispy but not burnt.
This is the dough spread on the silicone baking pad and cut into squares. The pieces do not need to be perfect. The only thing that should be perfect is the taste!
I love eating mine with my tasty Chili Black Bean Dip but they are tasty enough to just eat plain

Pumpkin Pie Smoothie

I can’t take credit for this recipe. I found it in Dr. Gregor’s “How Not to Die” cookbook. I have been making these all summer long but they are especially tasty this time of year. I hope you enjoy this recipe as much as I have.

Ingredients

  • 1 frozen banana (cut into pieces before freezing)
  • 1/2 cup pure pumpkin puree
  • 1 tbsp. almond butter
  • 3 pitted dates
  • 1/4 tsp. ground turmeric
  • 1 tsp. cinnamon

Directions

Combine all ingredients with 1/2 cup water and blenderize until smooth.

Veggie Cabbage Rolls

If I were to add another category to this blog called comfort food this recipe would definitely be in it. It is the perfect meal to make on a cold autumn day. When I dreamed this little baby up it happened to be a cold rainy day in September. The aroma of sautéed garlic and tomatoes permeated throughout the kitchen and then bam – once the red wine vinegar, black strap molasses and cinnamon were added that’s when the explosion of flavor happened! The smell of my veggie cabbage rolls baking in the oven literally drove me crazy. Finally, once pulled out of the oven and dished on my plate, I was able to enjoy this comfort meal while listening to the pouring rain and bolts of thunder. It is impossible to eat just one cabbage roll but you know what? The more you eat of this completely whole food, plant based, no salt, oil or sugar recipe the healthier you are. So second and thirds please!!

This meal works well alone or can be served with mashed potatoes. I mash up my potatoes with unsweetened almond milk and add nutritional yeast for a cheesy flavor. Yes, it is possible to make dairy-free mashed potatoes that are creamy and flavorful. Want a little extra flavor? Mix in little snippets of fresh chives.

Veggie Cabbage Rolls

Ingredients

  • 8 cabbage leaves
  • 4 garlic toes
  • 4 Roma tomatoes
  • 1 tbsp. red wine vinegar
  • 1/4 tsp. cinnamon
  • 1 tbsp. blackstrap molasses
  • 1 cup cooked couscous
  • 1 can reduced sodium tomato soup
Cabbage, Roma tomatoes, garlic, couscous, tomato soup, molasses and cinnamon
Couscous stuffing mixture

Directions

  1. Boil cabbage leaves until soft about 5 minutes
  2. Sautee 4 minced garlic toes and cut up tomatoes in a little water until aromatic
  3. Add 1 tbsp. red wine vinegar, 1/4 tsp. cinnamon and 1 tbsp. blackstrap molasses and stir for 8 – 10 minutes
  4. Stir in the cooked couscous
  5. Stuff the cabbage leaves and form into rolls
  6. Dilute the tomato soup with 1 can water. Pour a small amount on the bottom of a baking dish. Line the cabbage rolls over the tomato soup mixture. Pour the remaining tomato soup over the cabbage rolls. Sprinkle freshly ground black pepper over the top.
  7. Bake at 350 degrees for 30 minutes

A Deep Dive at the Health Benefits

The ingredient that takes center stage in this recipe is cabbage. Cabbage belongs to a family of vegetables referred to as cruciferous. Cruciferous vegetables (cabbage, broccoli, cauliflower, kale, Brussel sprouts) have a pretty interesting sulfur rich compound in them called sulforaphane. This compound has anti-cancer abilities. There are some pretty compelling evidenced based studies suggesting sulforaphane can protect chromosomes against damage and stop the metastasis (spread) of cancer.

There has also been some fairly recent studies on the effect of cruciferous vegetables on autism. A placebo controlled, double blind, randomized study of boys with autism found that eating 2 – 3 servings of cruciferous vegetables a day improved social interaction, behavior and communication within a few weeks. The medicinal properties of foods is rather intriguing isn’t it?

https://www.hopkinsmedicine.org/news/media/releases/chemical_derived_from_broccoli_sprouts_shows_promise_in_treating_autism

Roasted Applesauce Stuffed Acorn Squash with Peppered Seeds

This recipe circles back to my childhood. I remember the distinctive smell in my moms kitchen most notably during the autumn months. I remember the dark green shell set against the bright orange inner flesh and how pumped up, energized and happy those colors made me feel. I remember the sweet earthy aroma throughout the house. I also remember the delicious buttery nutty flavor of this amazing squash. As a kid I would eat acorn squash outer skin and all and that hasn’t changed as an adult! By the way, the outer skin is perfectly edible but if you aren’t keen on eating it, it separates away from the flesh quite easily when cooked.

I always thought all acorn squash was dark green. Well that by far is the most popular color but there are also white, pale yellow, tan and bright orange varieties. In my opinion they all taste pretty similar but white and pale yellow seem to have a smoother texture whereas the green are firmer.

Roasted Applesauce Stuffed Acorn Squash

Ingredients

  • 1 acorn squash (any color)
  • 3 peeled apples cut into cubes
  • 1 tbsp. ground cinnamon
  • 1/2 tsp. ground nutmeg
  • 1/8 tsp. ground black cumin seeds (optional)
Pumpkins may take center stage during autumn months but acorn squash is second runner up!
Acorn squash seeds have a sweet and nutty flavor and are a personal favorite of mine. Just place them in a baking dish, spray a little water on them and spice them up with lots of black pepper. Roast in a 400 degree oven for about 10 minutes or until nicely browned. Eat the entire seed – OMG so delicious!

Directions

For the applesauce peel and dice 3 apples. Place them in a pan, add enough water to cover the apples and boil until soft (just like boiling potatoes). Drain the water and pulse in food processor. If you don’t have a food processor use a blender or mash by hand.

  1. Place the whole acorn squash in the microwave for about 3 minutes. This softens the outer skin and makes it easier to cut.
  2. Using a sharp knife cut the acorn squash in half starting at the stem.
  3. Scoop out the seeds and set aside for roasted squash seeds.
  4. Scoop the applesauce into the hollow of each half.
  5. Sprinkle the cinnamon, nutmeg and black cumin (optional) on the applesauce.
  6. Bake in preheated oven set at 400 degrees for 45 minutes (or until the tops are browned and flesh is soft).

A Deep Dive at the Health Benefits

There are many varieties of winter squash – butternut, acorn, hubbard, spaghetti, sugar pumpkin, buttercup and kabocha. Hands down all these varieties deliver on the nutrition front but there is one that is the absolute champion of them all. You guessed it – acorn squash!

Acorn squash is packed with soluble fiber. Soluble means dissolves in water. So the fiber dissolves in water to form a gel. The gel binds to cholesterol in the small intestine and exits the body in the stool. This prevents it from entering the blood stream. So how about that? Acorn squash can control cholesterol. Another serving please! Soluble fiber also help regulate blood sugar.

Acorn squash is an amazing source of potassium. Adults need 4,700 mg. of potassium each day. One cup of cooked acorn squash is packed with 896 mg. of potassium. Most people associate bananas with potassium but one banana has only 422 mg. of potassium. Additionally one cup is packed with one-third the daily requirement of calcium, magnesium and folate.

Now even though acorn squash is the star performer give other squashes a try. Butternut squash comes in second place and excels in Vitamin C, beta-carotene and alpha-carotene which helps protect against cancer.

Spaghetti squash has the lowest overall nutrition score but it is a low calorie and low carbohydrate alternative to traditional pasta noodles.

Couscous Stuffed Chili Poblano Peppers

I have always been a fan of Mexican food. It’s fun, colorful and happy. But the high sodium and high fat cheeses, sauces and meats I can do without. We took a trip to Tucson in September and hubby was looking forward to eating Sonoran-style Mexican food. I, on the other hand, was simply hoping there would be some vegetarian options on the menus. To my delight, every restaurant we ate at had a few honest to goodness whole food plant based entrees! One of the restaurants at Hacienda Del Sol resort where we stayed, had two delicioso plant based meals. This post will feature one of them which was a stuffed pepper dish. Now while I didn’t exactly ask for the recipe, I payed close attention to what it was I was eating and came up with a pretty close match. Because I cannot recall the exact name of the entrée I am calling it Couscous Stuffed Chili Poblano Peppers.

Couscous Stuffed Chili Poblano Peppers
Topped with fat free mozzarella cheese (optional). See note section.

Ingredients

  • 4 poblano peppers
  • 2 cups cooked couscous
  • 1 can rinsed black beans (reduced salt or salt free)
  • 1 cup fresh or frozen corn
  • 1/2 chopped jalapeño pepper
  • 16 oz. tomato sauce
  • 1 cup salsa
  • 1 1/2 tsp. freshly ground black pepper
  • Fat free shredded mozzarella cheese (optional)
Note: If using fat free cheese keep in mind it is not whole food or plant based.  It has a fair amount of sodium (280 mg. sodium / 1/4 cup). Because the fat is removed it is resistant to melting and tends to scorch in the oven.
Tip: Thoroughly rinsing canned goods removes 50% of the added salt.
Ingredients: poblano peppers, jalapeño pepper, couscous, black beans, corn & black pepper
Mix ingredients together

Directions

  1. Grill or roast the peppers until they are soft. Place the charred and hot peppers in a large plastic zip lock bag, close tightly and let sit for 10-15 minutes. Remove the outer skin as this can be difficult to digest. Personally, I keep the skin on for added fiber and nutrients. The grilling or roasting process chars the peppers which expresses their flavor.
  2. Make a slit in the peppers and scoop out the seeds with a spoon. Wear gloves to avoid contact with capsaicin which is the chemical that makes peppers hot. The capsaicin is not on the seeds but on the white fleshy innards.
  3. Mix the couscous, black beans, corn, minced jalapeno pepper and black pepper together. Stuff the peppers.
  4. Spread the tomato sauce on the bottom of the baking dish. Line up the peppers over the sauce. Top with salsa. If you are adding the cheese do so the last 10 minutes of baking.
  5. Bake in a 350 degree preheated oven for 30 minutes.
Slice in half lengthwise and remove seeds
Roast in a 425 degree preheated oven for approximately 10 minutes until charred and skin blisters

Place in sealed zip-lock bag for 10 minutes allowing the steam to loosen the skin
Peel off the translucent skin

A Deep Dive at the Health Benefits

Everything about this meal speaks health. But lets take a closer look at the star ingredient – poblano pepper. Poblano peppers are a great source of insoluble fiber which supports gut health by promoting easier passage of stool. But they are an excellent source of soluble fiber as well. Soluble means dissolves in water. So the fiber dissolves in water to form a gel. The gel binds to cholesterol in the small intestine and exits the body in the stool. This prevents it from entering the blood stream. So how about that? A poblano pepper can control cholesterol. Another serving please!

Capsaicin, the chemical that makes peppers hot, has anti-inflammatory properties and the ability to fight off cancer cells. Yes, you read that correctly. Capsaicin has been shown to alter the expression of several genes involved in cancer cell survival, growth and metastasis. 1 Poblano peppers are mild and therefore have much less capsaicin then, say a habanero or ghost pepper, but there is still enough to make a difference.

Poblano peppers are stocked with vitamins A and C. They are very rich in potassium which is important in the regulation of blood pressure. They are very low in carbohydrates and have zero cholesterol. And if that wasn’t enough they are also rich in antioxidants.

I really hope you try and enjoy this recipe. I love comments. To the best of health – Diana

1 Anticancer Properties of Capsaicin Against Human Cancer. https://pubmed.ncbi.nlm.nih.gov/26976969/

click here for Capsaicin research