September 17, 2018 Tasting Menu

Morning Drink: P2.by Plant-Power Way, Rich Roll & Julie Piatt

1 large orange

3-4 inches peeled turmeric

2-3 inches peeled ginger

Blend in high-powered blender until very smooth, enjoy! Great anti-inflammation, digestion support.

 

Dip (also can be used as a salad dressing)

 

Maple Cayenne Tahini Dressing: adapted from Thrive by Brendan Brazier

Makes 1 ½ cups 

½ clove garlic

½ cup balsamic vinegar

½ cup hemp oil (or can skip)

¼ cup water

2 TB Tahini

½ TB dill

½ tsp cayenne pepper

¼ tsp maple syrup

Sea salt to taste

Put all ingredients in a blender. Blend until smooth.

 

Lentil Dressing: adapted from Thrive by Brendan Brazier

Makes ¾ cup

2/3 cup cooked lentils, unsalted

6 TB olive oil (could thin with water)

2 tsp miso paste

2 tsp Dijon mustard

4 tsp balsamic vinegar

Freshly cracked pepper to taste

 

Using a blender, process lentils, oil (or water), miso, mustard, and vinegar into a semi-smooth mixture. Add pepper to taste.

Breakfast (or pre-workout meal for more intense workouts)

Banana Chocolate Pancakes; adapted from ‘Thrive’ by Brendan Brazier

Makes 2 large servings

 2 bananas

2 fresh or soaked dried (pitted) medjool dates

1 cup puffed millet

1 cup chocolate hemp milk (see recipe below), or sub any vegan chocolate milk

1 cup water

½ cup buckwheat flour

¼ cup ground flaxseed

¼ cup hemp flour

¼ cup roasted carob powder (or sub ¼ cup cocoa powder or 2 TB cocoa nibs)

Sea salt to taste

Coconut oil spray to lightly coat pan (or no oil and use a good nonstick pan)

In a food processor, process all ingredients until smooth.

Optional- lightly oil a pan. Heat pan over medium heat. Pour in pancake batter to desired size and cook fro about 5 mins until bubbles begin. Flip, allow to cook another 5 minutes. Can be stored in fridge and reheated up to 5 days.

 

Chocolate Hemp Milk: adapted from Thrive by Brendan Brazier

 3 ½ cups water

1 cup hemp seeds

2 tablespoons roasted carob powder (or 2 TB cacao nibs to make milk 100% raw)

2 TB Agave nectar

In a blender, combine all ingredients.

 

Zesty Green Smoothie with Ginger and parsley (anti-inflammatory): by Green Smoothie Girl online

A zesty blend of ginger, parsley, and lemon for a refreshing start to the day

  • 3 cups filtered water

  • 2 cups favorite green (spinach, kale, chard)

  • 1/4 cup fresh parsley

  • 1 celery stalk

  • 1 cored granny smith apple

  • 1 tbsp peeled fresh ginger

  • 1 tbsp fresh lemon or lime juice

  1. Place all ingredients into a high powered blender and blend until smooth to enjoy

 

Energy Drinks:

Pre workout smoothie: ‘Can’t Beat Me Smoothie’ by Shalane Flanigan

Ingredients

  1. 1 cooked beet, peeled and quartered

  2. 1 cup frozen blueberries

  3. 1 small frozen banana

  4. 1 cup unsweetened almond milk (or other milk of choice)

  5. 1 cup coconut water

  6. 1-inch knob fresh ginger, peeled

  7. 1 tablespoon almond butter

Directions

  1. In a blender, place the beet, blueberries, banana, milk, coconut water, ginger, and almond butter. Blend on high speed for several minutes until smooth.

  2. For rushed mornings, this smoothie can be made the night before. Simply store in the a.m. and sip while you lace up.

During Workout Drink: 

Thrive Homemade Sports Drink Recipe (raw), posted on ‘no meat athlete’

Juice of 1/2 lemon

Juice of 1/4 lime

3 dates

2 cups water

1 Tbsp agave nectar

1 tsp coconut oil

sea salt to taste

Combine all the ingredients in a blender and process until smooth.  This makes about 16 ounces, so I usually make a double recipe to fill up my Nalgene bottle.

 

Energy gels during workouts: 

Carob Energy Gel: Thrive by Brendan Brazier

 2 large medjool dates

1 BT agave nectar

1 TB ground Chia

1 TB coconut oil

1 tsp lemon zest

1 TB fresh lemon juice

1 tsp cocoa nibs (or sub carob powder)

Sea salt to taste

Blend all ingredients together into a gel like consistency. For an extra thick consistency, add 1 tsp or ground yerba mat’e).

 

Lemon Lime Energy Gel: No Meat Athlete

 2 large medjool dates

1 TB agave nectar

1 TB gorund chia

1 TB conout oil

½ TB lemon zest

½ TB lime zest

½ tsp dulse

Sea salt to taste

Blend all ingredients into a gel like consistency. For and extra kick, add a ½ tsp of ground yerba mate and ½ tsp green tea).

Energy Bar: No Meat Athlete, online

The “dry” Ingredients:
1/2 cup whole wheat flour (can use gluten free 1:1, tastes better)
2/3-1  cup oats
1 cup Grape Nuts cereal (we don’t use)
3/4 cup raisins

¾ cup cranberries or Goji berries
1 cup shredded coconut
1/3 cup unsalted almonds, chopped
1/3 cup unsalted cashews, chopped

Optional- vegan mini chocolate chips

Optional- 1 full scoop Vega, vanilla protein powder
1 cinnamon stick, ground (or 2 tsp ground, but I totally recommend the taste of freshly ground!)

The “wet” ingredients:
2 tbs flax seed
1/4 cup warm water
1 1/2 cups cooked Great Northern Beans, rinsed and mashed (or 1 15 oz can)
15-20  dates, seeds removed and chopped (about 1 cup or 1/2 a lb)
1 ½ tsp vanilla extract
2-4tbs honey
1 tbs canola oil
1/2 cup unsweetened applesauce

Preheat the oven to 350 degrees.

If starting with dry beans, soak a half pound over night, then simmer for about one hour or until soft.  If starting with canned, rinse well to remove saltiness.  Chop the beans roughly either by hand or in a food processor.  They don’t need to be processed into a puree, just tiny pieces.

Grind the flax seed and mix it with the water, set aside to thicken.

Combine the dry ingredients together first and mix well.  Add the wet ingredients and mix until uniformly incorporated.  Press into a greased 9×13 pan or casserole dish.  Bake for a total of 20-25 minutes, rotating the pan half way through.  (Mine were finished at about 23 minutes).  Cool completely, then cut into 24 bars.   I cut a line down the middle of the pan lengthwise then 12 cuts across.  Leave unwrapped for harder bars; put in airtight container for softer bars.  Toast cut bars in the toaster oven for a crispy outside.  If keeping longer than one week, wrap and freeze.

 

Post Workout Smoothies:

 

Epic 5 Recovery Blend: Plant Power Way, Rich Roll

(2 large servings - ideal for an intense, longer workout)

2 Kale leaves (we use about 10)

½ red beet with its greens

1 apple cored and quartered

1 cup frozen blueberries

1 TB acai powder

1 tsp maca powder

¼ cup pumpkin seeds

1 tsp spirulina

1 scoop, vanilla plan-based protein powder

1 TB hemp seeds

¼ cup goji berries

3 cups coconut water (we use 2 cups so smoothie is really thick)

In high powered blender, add all ingredients. Blend on high for one minute until smooth.

(We wait until blended and divide into 2 cups, then add the above superfood powders to each drink at the full recipe amounts).

 

Anti-Inflammatory Cherrie Smoothie: from Strength and Sunshine, runner’s website:

Ingredients: (serves 1)

+ 1/2 Cup Frozen Cherries

+ 1/2 Cup Frozen Blueberries

+ 1/4 Tsp Cinnamon

+ 1/4 Tsp Turmeric (you can use fresh if you want more benefits!)

+ 2 Cups of Escarole (or other green)

+ 1 Scoop of Chocolate, plant-based  Protein Powder

+ 1 Cup Non-Dairy Milk or Water

+ 5 Ice Cubes

Directions:

+ In a blender, combine all ingredients and blend until smooth. 🙂

 

Salad:

Chinese Chopped Salad: Adapted from Thrive, by Brendan Brazier

Makes 4 servings 

Dressing:

1 ½ TB yacon syrup or agave nectar

1 ½ TB ume plum vinegar (can sub red wine vinegar)

1 ½ TB apple cider vinegar

1 TB + 1 tsp fresh ginger grated

1 whole jalapeno pepper, minced without seeds

¼ cup hemp oil or olive oil (could use ½ of oil or omit oil and sub a little less water to thin)

2 TB fresh squeezed orange juice

¼ cup sesame seeds

Combine all ingredients, except 2 TB sesame seeds, in a blender, blending until creamy as possible. Stir in reaming sesame seeds by hand, refrigerate until ready to use.

Salad

5 cups Chinese cabbage, shredded

5 cups romaine lettuce, shredded

¼ cup scallions, white and green parts (maybe more to taste)

1 cup snow peas or sugar snap peas

2 cups mung bean sprouts (can be bought in dry bag and prepared quickly, at Meijers)- could sub quinoa?

¾ cup chopped roasted sancha inchi seeds (or sub almonds)

½ cup dried golden berries (or sub golden raisins)

In a large bowl, combine all salad ingredients, except for nuts and golden berries or raisings.

Toss with dressing, just before serving. Sprinkle with golden berries or golden raisins.

 

Entrees:

Pre-race meal (ideally 2 nights before event. Night before event should be ‘bland’ and an additional 250-300 calories above what you normally eat during training. The week before race should be extra 250-300 calories per day).

Brown Rice  (or Banza Chickpea- higher protein and fiber count)Pasta with Sundried Tomatoes, Swiss Chard and Hemp Seed Pesto: by Pro Triathlete & nutrition counselor, Elizabeth Stein

Ingredients
1 box of brown rice pasta
2 T olive oil
2 cloves garlic, minced
1 can white beans
1 cup chopped sundried tomatoes, presoaked for 30 minutes
3 cups Swiss chard, chopped
Salt and pepper to taste

*Optional: add a block of extra firm tofu, cubed-sprinkled with salt and pepper and baked at 350 degrees for 30 minutes, turning half-way thru. Add the tofu once the entrée has been plated.. Place tofu on top of entrée.

Hemp seed pesto:
2 cups basil
½ cup walnuts
2 cloves garlic
½ cup extra virgin olive oil
Juice of ½ a lemon
½ cup hemp seeds
Salt to taste

Directions

In a large pot, bring water to a boil. Add pasta and cook for 8–10 minutes. Meanwhile, in a food processor add all the ingredients for the hemp seed pesto and blend until smooth. In a large nonstick pan, warm the olive oil over low heat. Add the garlic and stir until slightly brown and fragrant. Add beans, sundried tomatoes and Swiss chard. Cook until chard is slightly wilted. Set aside. Strain pasta and put in a large bowl. Toss in pesto and veggie/bean combo. Serve warm or cold. Makes 6 servings.

Easy Creamy Tomato Barley Risotto; Adapted from Vegan Yum Yum Cookbook.

Yield: ~2 cups

Ingredients:

1 cup dry pot barley

1 tbsp extra virgin olive oil

1/2 tsp dried oregano

1/2 tsp dried basil

1 large garlic clove, minced

1.5 cups canned pureed/diced tomatoes (15 oz can)

1 cup almond milk (or other milk)

1/2 cup water

1/4 cup nutritional yeast (provides the cheesy/creamy taste)

1/2 tbsp Miso, mixed with 1/2 tbsp water

1/4-1/2 tsp kosher salt, to taste

·       *Optional: add a block of extra firm tofu, cubed-sprinkled with salt and pepper and baked at 350 degrees for 30 minutes, turning half-way thru. Mix into the dish as a last step.

  • Optional: Instead of tofu, crumble tempeh, then saute in one garlic clove and add ¼ cup pureed tomatoes once tempeh is browned. Mix into the dish as a last step.

Directions: Rinse pot barley in a strainer and place into medium sized pot that has a lid. Add olive oil, basil, and oregano and stir well until barley is coated with oil. Turn heat to medium until barley begins to sizzle.

Once the barley sizzles, add in the minced garlic and reduce heat to low-medium. Cook for 1 minute and then add in the tomatoes, milk, water, nutritional yeast, miso, and salt. Stir well and bring to a gentle boil and then cover and reduce heat to low.

Cook, covered (with a bit of air escaping) for 30-35 minutes, stirring every 5 minutes or so, being careful not to burn the barley on the bottom of the pot.

The mixture should be creamy, but not soupy, and the barley will be very chewy and not mushy. Serve immediately. Serves 4 side dishes and makes 2 cups worth.

Note: I read that it can take 2 hours to cook, but after just 35 minutes, I deemed it ready to eat. If you don’t want it as chewy you could always cook it longer.

Post-race Meals: (Ideally a post-race smoothie immediately after race – we keep ours in cooler, in the car when possible). Then a post- race meal within 2 hours of race, such as these two options- one healthy, one just a good after race treat). Keep in mind that many sources suggest a 4:1 ration of carbs to protein to replenish amino acids and repair muscle.

Healthy post-race option:

Black Bean Sweet Potatoe Chili: by ‘What’s Gabby Cooking’, online

Ingredients

1 tablespoon plus 2 teaspoons extra-virgin olive oil

1 medium-large sweet potato, peeled and diced

1 large red onion, diced

4 cloves garlic, minced

2 tablespoons chili powder

½ teaspoon ground chipotle pepper

½ teaspoon ground cumin

1/4 teaspoon salt

3 ½ cups vegetable stock

1 15-ounce cans black beans, rinsed

1 14.5-ounce can diced tomatoes

½ cup dried quinoa

4 teaspoons lime juice

serving suggestions: avocado, cilantro, crema, cheese

Instructions

  1. Heat a large heavy bottom pot with the oil over medium high heat.

  2. Add the sweet potato and onion and cook for about 5 minutes, until the onion is softened.

  3. Add the garlic, chili powder, chipotle, cumin and salt and stir to combine.

  4. Add the stock, tomatoes, black beans and quinoa and bring the mixture to a boil. Stir everything to combine.

  5. Cover the pot and reduce the heat to maintain a gentle simmer.

  6. Cook for 30-40 minutes until the quinoa is fully cooked and the sweet potatoes are soft and the entire mixture is slightly thick like a chili.

  7. Add the lime juice and remove the pot from the heat. Season with salt as needed.

  8. Garnish with avocado, cilantro, crema or cheese before serving.

    Addlt healthy post race options:

    Minimalist bakers, online, pad thai

    Vegan Creamy Mushroom lasagna, epicurious online (double the cashew and mushroom/spinach sauce)

    Ironman Chili by DeBoom out of E2 Cookbook, https://medium.com/@GrandCentralPub/debooms-ironman-cherry-chili-1d3ca37b4bca

    *See all past PBLTC recipe packets posted at www.pbltc.org for other entrée ideas

     

    ‘Treat Yourself’ Post-race meal option:

    Hot for Food’s BBQ Chikun Pizza with Arugula & Ranch

    ** makes enough for 1 x 13"-15" pizza ** 

    ingredients:

    1/4 C shelled unsalted pistachios

    1/2 tsp sea salt

    1/2 tsp garlic powder

    2 C veggie chik'un strips (we used 2 pkgs of Yves brand)- we use more, like two bags of gardein

    1 tbsp vegetable oil (for frying chik'un)

    1/4 C bbq sauce (or you can use half bbq and half hot sauce)

    1 C daiya mozzarella style shreds

    1/2 C thinly sliced red onion

    2 C arugula

    Heat a pan over medium heat with vegetable oil and break up or finely chop chik'un strips even more so with your hands or a knife. Brown the strips for 4-5 minutes, then add bbq sauce and cook another minute until well coated.

    Grind up pistachios in a coffee grinder until a fine powder is formed. Pour out the pistachio dust into a small bowl and stir in sea salt (if the pistachios are unsalted) and garlic powder. 

    Dust the pistachio crumbs all over the crust. Make your own from our recipe here or you can find pre-risen pizza dough in the deli section of most grocery stores. 

    Add mozzarella shreds, red onion, and bbq chik'un strips.

    Then bake the pizza in an oven pre-heated to 450 F for approx.. 20-25 mins, until crust is crispy. Add arugula during last minute of baking to slightly wilt it.

    Thin out the vegan ranch with a little bit extra almond milk or water and drizzle it on top of the pizza before serving.

    Quick Rise Pizza Dough from Hot for Food: (our pizzas fill the largest cookie sheet - , with this dough recipe. We have two large cookie sheets & make this pizza, plus Hot for Foods meat lover’s stuffed crust pizza- except we don’t stuff the crust. We use the pistachio dust on all of our pizza crusts before we dress them.)

    Hot for food pizza dough recipe: (very easy to make)

    3 cups all-purpose flour (we use King Arthur)

    1 TB granulated sugar (we use cane sugar)

    2 tsp quick-rise instant yeast

    1 tsp sea salt

    1 TB veg oil

    1 ½ cups warm water

    In large bowl, combine flour, sugar, quick rise yeast. Create a well in middle, and add vegetable oil and warm water. Fold with a rubber or wooden spatula to form a sticky ball. Lightly flour a work surface and knead dough with your hands (coated in some flour), 10-15 times. Final ball should be slightly sticky and soft, but you can still handle it.  Lightly coat dough ball in oil, transfer to clean bowl, cover bowl with a damp tea towel and let rise to double its size (about 50 mins).

    Hot For Food ranch dip ingredients:

    1 C wildwood zesty garlic aioli (or vegan mayonnaise of your choice)

    1/8 C non-dairy milk

    2 tsp apple cider vinegar

    1 tsp onion powder

    1/4 tsp sea salt

    1/4 tsp ground pepper

    1 tbsp dill

    1 tbsp parsley

    1 tbsp chives

    If you use a regular vegan mayonnaise without garlic in it, then you might also want to add 1 tsp of garlic powder.

    Finely chop the fresh dill, parsley and chives. Whisk together all the ingredients until smooth.

    Treat yourself addtl options: 

    Minimalist baker online, Best Damn Vegan Burger with a rice/bean side

    Hot For Foods Tempeh Tacos, online (use a premade cabbage slaw & add vegan mayo, with a bean/fruit salad side and caramelized sweet potatoes.

     

    Desserts:

    Cherry chocolate, chocolate chip cookies: by hell ya its vegan, online

    Ingredients

    • ½ c soy milk or water

    • 1 Tbsp ground flax seeds

    • 2 c sugar

    • ¾ c canola oil

    • 1 tsp vanilla extract

    • 1 tsp almond extract

    • 2 c flour

    • ¾ c cocoa powder

    • 1 tsp baking soda

    • ½ tsp salt

    • ½ c chocolate chips

    • ½ c dried cherries, chopped

    Instructions

    1. Preheat oven to 350°F.

    2. In a small bowl, whisk together flax seed and soy milk or water.

    3. In a medium bowl, sift together flour, cocoa, baking soda, and salt.

    4. In a large bowl, beat together oil and sugar. Beat in flax mixture and vanilla.

    5. Add the dry mixture and blend well.

    6. Fold in chocolate chips and cherries.

    7. Roll dough into 1″ balls and flatten, slightly, into discs. Try really hard not to eat all the dough!

    8. Bake for 10 minutes on an ungreased cookie sheet.

    Caramel Apple Cheesecake Bars: 365 days of baking and more, online

    Ingredients

    Crust

    • 3/4 cup graham cracker crumbs

    • 1/4 cup vegan butter melted (or sub unsweetened applesauce)

    • 2 tablespoons brown sugar

    Cheesecake Filling

    • 1 8 oz. package vegan cream cheese softened

    • 1/3 cup sugar

    • 1 flax egg (1TB ground flax seed with 3 TB water or bob’s red mill egg replacer)

    • 1/2 teaspoon vanilla

    Apple Layer

    • 1 Granny Smith apple

    • 1 tablespoon brown sugar

    • 1/2 teaspoon cinnamon

    • 1/4 teaspoon nutmeg

    • 1/8 teaspoon cloves

    Streusel Topping

    • 1/4 cup brown sugar

    • 1/4 cup flour

    • 1/4 cup oats

    • 1/4 teaspoon cinnamon

    • 2 tablespoons vegan butter melted

    Caramel Drizzle

    • 12 individually wrapped vegan caramels

    • 1 tablespoon unsweetened milk

    • OR vegan salted caramel sundae topping

    • OR vegan homemade date caramel sauce recipe below:

    Ingredients for date caramel sauce:

    • 1 cup pitted Medjool dates

    • 1/2 cup coconut nectar or brown rice syrup

    • 1/2 cup full fat coconut milk

    • 1/4 tsp vanilla bean powder (or 1 tsp vanilla extract)

    • Pinch of salt

    Instructions

    1. Combine all the ingredients in a high-speed blender.

    2. Blend on high until very smooth and creamy. You can adjust the consistency by adding more coconut milk if it is too thick to pour easily.

    3. It makes a lot, so keep the extra in an air-tight container in the fridge

     

    October 18th Tasting Menu

    Sloppy Lentil Joes: Adapted from Esselstyn’s Preventing & Reversing Heart Disease

    Can be served by itself, with steamed spinach & Kale and a big salad, or served on a whole grain bun or over rice.

    Ingredients-

    2 cups vegetable broth

    1 large Vidalia onion chopped

    1 large pepper any color, seeded & chopped

    1 tablespoon chili powder

     1 ½ cup dried lentils, red or brown (rinse well)

    1 15 oz. can diced tomatoes

    1 TB. Low sodium Tamari or Bragg’s liquid Aminos

    2 TB. Dijon mustard

    1 TB. Dark brown sugar

    1 TB. Rice vinegar

     1 tsp. vegan worchestershire sauce

    1 bunch cilantro

    Freshly ground pepper to taste

     

    1.     Place 1/3 cup water in large pot. Add onions & pepper & saute 5 minutes until onions soften, stirring occasionally. Add water by TB. If needed to prevent sticking.

    2.     Add chili powder & mix well.

    3.     Add remaining 2 cups no salt/oil vegetable broth, lentils (we use sprouted lentils) tomatoes, & rest of ingredients. Mix well, bring to a boil, lower heat, cover, & cook over low heat for 55 min.s (less if used sprouted lentils).

     

    Tempeh Chili with Red Pepper, Carrots, & Apple: Adapted from The Plant Powered Way

    Can be served with no oil corn or zucchini bread & a big salad.

    Ingredients:

    5 cans black beans drained/rinsed 

    2 garlic gloves peeled & minced

    2 (8 oz lightlife, no added oil) packages tempeh

    1 (12 oz) bottle barbecue sauce- best is Organic Ville’s original BBQ sauce @ Lucky’s

    2 lg. red peppers

    3 large carrots, peeled & chopped

     1 medium delicious appled & 1 Fuji apple

    3 TB ground cumin

    2 TB. raw cacao powder

    2 TB.chili powder

    1 TB. Celtic Sea Salt

     

    1.     Crumble tempeh into small pieces in a bowl. Stir in bottle of barbecue sauce & marinate for an hour.

    2.     Sautee the garlic, red pepper, and carrots over medium high heat using 2 TB. water at a time to prevent sticking.

    3.     Add beans to the peppers and carrot mixture to simmer on low.

    4.     Quarter apples (leave peels on) & puree in high-powered blender. Pour into beans.

    5.     Add crumbled tempeh and any remaining BBQ sauce in bowl.

    6.     Add cumin (may need extra), cacao powder, chili powder, & salt. Simmer 20 minutes & adjust seasonings.

     

    Fabulous Burritos: Adapted from Esselstyn’s Preventing & Reversing Heart Disease

    Use Ezekiel Sprouted Grain Tortillas & serve with a large salad.

    Ingredients:

    1 large Vidalia onion chopped

    2-3 garlic cloves minced

    Vegetable Broth

    2 15 oz. cans pinto beans, drained/rinsed

    1 can Refried beans (no oil added)

    1 can corn, no salt

    1 lg. red pepper diced

    1 15 oz. can mild salsa & 1 jar no oil pasta sauce

    4 no oil whole wheat, nonfat tortillas

    4 tomatoes sliced

    Chopped cilantro

     

    1.     Preheat oven to 350

    2.     In large sautee pan, saute onion, garlic, red pepper, and corn. Use vegetable broth (2 TB. at a time) to prevent sticking, until softened.

    3.     Mix ¾ pasta sauce and ½ salsa in a bowl, set aside.

    4.     Add pinto beans and some of the pasta/salsa sauce and mash. Cook for a few minutes.

    5.     Put enough pasta sauce in bottom of 9 x 13 to cover bottom.

    6.     Spread each tortilla with bean  mixture, roll up like a sausage, and place in pan, nestling burritos together.

    7.     Cover rolled burritos with remaining pasta/salsa sauce

    8.     Place sliced tomatoes on top of burritos.

    9.     Bake for 35 min.s, until bubbly & tortilla edges are crispy.

    Serve with Lime Guacamole (1 avocado & ½ lime juice, mix well) and no oil ‘cheez sauce’ (recipe below). Sprinkle cilantro on top & additional salsa. Black olives as additional garnish.

     

    No Oil, no nut  ‘Cheez Sauce’:

    Eat Healthy, Eat Happy

    Ingredients:

    2 c peeled, cubed potato

    1 carrot, chopped

    water for boiling

    4 Tbs olive oil

    1/2 c unsweetened almond milk

    3 tsp lemon juice

    1/2 tsp garlic powder

    1/2 tsp onion powder

    1/2 tsp salt

    1/2 tsp smoked or regular paprika

    4 tsp mustard (Dijon or brown work well)

    1 tsp lower sodium soy sauce or tamari

     

    1.     Combine the potato and carrot in a medium saucepan and cover with water. Bring to a boil and simmer for about 20 minutes, or until fork-tender. Drain and transfer to a food processor or power blender.

    2.     Add all the other ingredients to the food processor and process for about 2 minutes, or until totally smooth.

    3.     Serve over Mexican food, veggies, potatoes, rice or pasta for a healthy meatless meal

     

    Gluten-free, oil-free, & Vegan Double Chocolate Baked Donuts: Adapted from Allergy Aweseomeness  

    Ingredients

    • DONUT:

    • 1 cup gluten-free flour

    • ½ cup sugar

    • ½ cup cocoa powder

    • 1 and ½ tsp. baking powder

    • ¼ tsp. salt

    • ¾ cup rice milk

    • ½ tsp. apple cider vinegar

    • ½ tsp. vanilla extract

    • 2. Tablespoons unsweetened applesauce

    • ¼ cup measured, then melted coconut oil (replace with ¼ cup unsweetened applesauce)

     

    • CHOCOLATE GLAZE:

    • 1 and ½ cups powdered sugar

    • 1 Tablespoon light corn syrup

    • 1 tsp. vanilla

    • 1 - 3 Tablespoons water (go very sparingly, slowly on adding water)

    • ¼ cup cocoa powder

    1. Preheat the oven to 350 degrees F. In a stand mixer with the paddle attachment, stir all of the dry ingredients until the cocoa powder is fully incorporated. Next, add all of the wet ingredients and stir until everything is well combined.

    2. Grease your donut pan well. Either carefully spoon the mixture into the donut pan, filling just below the top, or put your batter in a baggie, snip the end and then squeeze it out into the donut rims.

    3. Bake for 10-12 minutes. Once they are done, turn them out onto a wire rack to cool. While they cool, assemble the glaze.

    4. In a bowl, place all of the ingredients and whisk until combined. Be sure to start with only 1 Tablespoon of water to see what your consistency looks like. I ended up doing all 3, but you may want yours thicker. The less water, the thicker it will be.

    5. Once the donuts have cooled, drop them gently into the bowl with the glaze. Gently pull them up and place them back on the wire rack. They will drip a bit, so be sure there is something underneath your wire rack to catch it. Once the glaze has set a bit, dip them again to get a nice, thick glaze. They're delicious plain, but if you want to do sprinkles, be sure that you add the sprinkles when the second coat is still wet so they'll stick well.

    6. Keep covered.

     

     

    Carrot Cake with Vanilla/Pineapple Frosting: Adapted from Minimalist Baker’s Carrot Cake & Esselstyn’s Pineapple Frosting

     

    Carrot Cake (makes 2 round layered cakes with frosting in middle or cupcakes, or large 9x 13. Baking time is for two riound layered cakes. Adjust baking as needed for other options.

    Ingredients

    CAKE

    • 3 flax eggs (3 Tbsp flaxseed meal + 7 ½ Tbsp water)

    • 1/3 cup (80 ml) melted coconut oil* (or sub other neutral oil)

    • 1/4 cup (60 ml) maple syrup

    • 1 scant cup (~235 g) unsweetened applesauce

    • 1/2 cup (110 g) organic brown sugar* (or sub coconut sugar)

    • 1/4 cup (50 g) cane sugar* (or sub coconut sugar)

    • 3/4 tsp sea salt

    • 1 1/2 tsp baking soda

    • 1 1/2 tsp baking powder

    • 1 tsp ground cinnamon

    • 3/4 - 1 cup (180-240 ml) plain unsweetened almond milk* (or other non-dairy unsweetened milk)

    • 1 1 /2 cups (~165 g) loosely packed grated carrot

    • 1 1/2 cups (168 g) almond flour* (I didn’t test with almond meal, but I think it would work)

    • 1 1/2 cups (150 g) gluten-free flour blend*

    • 3/4 cup (87 g) chopped raw walnuts* (if preferred, omit, or sub 1/2 cup- 1 cup Flame Raisins or regular raisins)

    • *We don’t use walnuts

     

    1. Preheat oven to 350 degrees F (176 C). Butter and flour two 8-inch, 1 9x13-inch, or 3 6-inch round pans with coconut oil or vegan cooking spray and dust with gluten-free flour. Shake out excess. Set aside.

    2. Prepare flax eggs in a large mixing bowl. To flax eggs, add oil and maple syrup and whisk to combine. Next, add applesauce, sugars, salt, baking soda, baking powder, and cinnamon and whisk to combine.

    3. Add 3/4 cup (180 ml) almond milk and stir. Add grated carrot and stir. Then add almond flour and gluten-free flour blend and stir. The batter should be thick but pourable. If too thick, add remaining 1/4 cup (60 ml) almond milk. If adding walnuts, add at this time and stir.

    4. Divide evenly among cake pan(s). Bake for 40-50 minutes or until deep golden brown and a toothpick inserted into the center comes out clean. When you press on the top, it shouldn’t feel too spongy, so don’t be afraid of over-baking! The gluten-free blend just takes a little longer to bake. Also, note that the size of pan you use will vary baking time.

    5. Remove from oven and let rest in the pans for 15 minutes. Then carefully run a knife along the edges and gently invert onto cooling racks to let cool completely.

    6. NOTE: This cake needs to cool completely. It benefits from plenty of airflow, and the flavors develop as the cooling process goes on. If short on time, you can speed the cooling by placing the cakes in the refrigerator or freezer until very cool to the touch.

    7. Once cooled, you can serve as is or frost! For frosting, you have several options! See options above.

    8. Store leftovers at room temperature, covered, for 2-3 days, in the refrigerator for 3-4 days, or covered well in the freezer for several weeks. However, it's best when eaten fresh.

    9. Do note that, if using vegan cream cheese or yogurt in the frosting, the cake should be stored in the refrigerator. From the refrigerator, let set out for 10-15 minutes before serving so it warms a bit and becomes more tender. Let thaw completely from the freezer.

    Notes

    *If avoiding oil, sub extra applesauce. The cake may not be quite as moist and may not bake up as nicely, however, so proceed with caution.
    *I used brown and cane sugars because they provided the best texture (fluffy and tender) for the cake. I also tested with coconut sugar, and although it was sweet enough, the texture was more dense. But, if coconut sugar is preferred, it still turns out well!
    *If almond/nut-free, sub the almond milk for rice, hemp, or coconut milk. And sub the almond flour for another nut/seed flour (such as hazelnut, sunflower seed, or brazil nut). If you can't tolerate nuts or seeds, try subbing more gluten-free flour blend or oat flour. And omit the walnuts or sub raisins.
    *I used my go-to gluten-free flour blend. If subbing your own blend, know that the results may vary.
    *Recipe adapted from my Vegan Carrot Apple Muffins.
    *Nutrition information is a rough estimate for 1 of 12 slices without frosting.

     

    November 14th Tasting Menu

    Roasted Vegetable Salad

    Ingredients for 4 servings

    1 medium sweet potato

    1 medium parsnip

    2 medium carrots

    1 medium beet

    3 tablespoons extra virgin olive oil

    1 teaspoon sea salt

    Freshly ground pepper

    1 cup chickpeas, cooked and drained

    1/3 cup chopped toasted walnuts (optional)

    6 cups baby arugula leaves (about 3.5 ounces)

    Dressing

    1 tablespoon whole grain Dijon mustard

    1 tablespoon unpasteurized apple cider vinegar, e.g. Braggs

    1 tablespoon balsamic vinegar

    2 tablespoons fresh orange juice

    1 teaspoon fresh lemon juice

    1/2 teaspoon sea salt

    1/4 cup extra virgin olive oil

    Preparation

    1.

    1. Preheat oven to 400 degrees. Line baking sheet with parchment paper. 2. Halve potato, parsnip and carrots lengthwise and cut in 1/4-inch slices. Half and thinly slice beet. 3. In a large bowl, toss vegetables with olive oil, salt and pinch of black pepper. Lay out in a single layer on tray and roast for 20-25 minutes or until lightly browned. Set aside to cool. 4. Combine all dressing ingredients in a jar and shake; set aside 5. Place chickpeas, walnuts (optional), roasted vegetables and arugula in a large salad bowl and toss to combine. Drizzle dressing and toss again. Serve immediately

    *Green Bean Casserole by Minimalist Baker may be a more flavorful option, not gluten-free

    Vegan & Gluten Free Green Bean Casserole, Adapted from Hot For Food Website

    makes 6 servings

    crispy onion strings ingredients:

    1 white onion

    1 1/2 C non-dairy milk (soy or almond work best)

    1 tbsp apple cider vinegar

    1 1/2 C rice flour 

    1 tsp smoked paprika

    1 tsp sea salt

    1/2 tsp ground pepper

    3 C vegetable oil (for frying)= Bake them in oven instead to avoid use of oil

    green bean casserole ingredients:

    8 C fresh green beans (or thawed frozen green beans)

    1 C raw whole cashews (soaked for 3 hours)

    1 1/2 C water

    1 tbsp arrowroot flour (or cornstarch)

    1 tbsp coconut oil

    8 oz cremini mushrooms

    1 shallot, finely chopped

    2 garlic cloves, minced

    1 tsp onion powder

    1/2 tsp nutmeg

    1/2 tsp sea salt

    1/2 tsp ground pepper

    2/3 cup vegetable stock 

    1 tbsp lemon juice

    Thinly slice the onion with a mandolin or if you're great with a knife then try it out! They should be thin enough that you can see through them. 

    Pour the non-dairy milk into a bowl and whisk in the apple cider vinegar. Let the onions soak in this mixture for 10-15 mins. 

    In a separate mixing bowl combine the flour with smoked paprika, sea salt, and pepper. 

    Heat your frying oil in large pot until it reaches 375 F. 

    Using your hands toss and coat all the onions with flour. Gently shake off any excess and set them aside in another bowl. Deep fry onions in small batches. They take approx. 2 minutes then remove with tongs and lay out onto paper towel. Continue doing batches until all the onions are used up. 

    If you have more onions then you need to top the one casserole, just bring the extras to the table as I'm sure people will be topping their entire plate of food with these delicious, crunchy onions! 

    To make the sauce for the casserole, drain the cashews from the soaking water. Rinse them under fresh water and drain. Then add to a high powered blender with fresh water and arrowroot flour. Blend until very smooth.

    Heat coconut oil in a large pan over medium heat, add mushrooms and sauté for 2 minutes.

    Add shallot and sauté for another 3-4 minutes.

    Add minced garlic and sauté for another minute. Then add nutmeg, onion powder, sea salt and ground pepper and sauté for 2-3 minutes.

    Then stir in vegetable stock and cashew cream in small portions, bit by bit, stirring constantly until smooth and well combined. Bring to a simmer.

    Once the sauce is simmering add lemon juice and then green beans. Toss the beans in the sauce and cover the pan with a lid. 

    Let this sit for 20 minutes stirring occasionally until the beans are cooked, but still bright green and slightly crisp. 

    Remove the pan from the heat and either serve it in the pan or transfer beans and sauce to a casserole dish. Top with crispy onions. You can also put the whole casserole under the broiler for a few minutes to warm and crisp up the onion strings. Serve immediately!

     

    Butternut Pecan Sweet Potato Mash, Adapted from Minimalist Baker website

     Prep time: 10 mins

    Cook time: 50 mins

    Total time: 1 hour

    A healthier sweet potato casserole with butternut squash, sweetened with maple syrup, and topped with toasted, lightly-sweetened pecans. The perfect side dish for fall and holiday gatherings.

    Author: Minimalist Baker

    Recipe type: Side

    Cuisine: Vegan, Gluten-Free

    Serves: 6

    Ingredients

    SQUASH + SWEET POTATOES

    • 3 large (or 6 small | ~ 1 lb. or 453 g) sweet potatoes, halved (skin on | organic when possible)

    • 6 cups (840 g) butternut squash (~1 small butternut squash)

    • 2 Tbsp (30 ml) grape seed or melted coconut oil, divided

    • Pinch each sea salt + black pepper

    • Pinch ground cinnamon

    • 1 Tbsp (15 ml) maple syrup

    • 1 Tbsp (14 g) vegan butter= sub soymilk

    PECAN TOPPING

    • 1 cup (100 g) pecans, roughly chopped

    • 1 Tbsp (15 ml) coconut oil

    • 1 Tbsp (12 g) coconut sugar

    • 1 Tbsp (15 ml) maple syrup

    • Pinch ground cinnamon

    • Pinch sea salt

    • optional: 1 Tbsp (14 g) vegan butter

    Instructions

    1. Preheat oven to 400 degrees F (204 C) and lightly grease (or line with parchment paper) 2 large, rimmed baking sheets. Also lightly grease a small baking dish (8x8 inch is ideal).

    2. To make this recipe easier, you could just bake the swwet potatoes and halved butternut squash—then just scoop out insides if you want… ~Leigh

    3. Add halved sweet potatoes to one baking sheet, and the cubed butternut squash to another. Drizzle each with 1 Tbsp grape seed or melted coconut oil.

    4. Sprinkle with a pinch of salt and pepper. Rub sweet potatoes together to distribute the oil, and toss the butternut squash as well.

    5. Roast butternut squash for 15 minutes, then remove from oven and test doneness. It should be very fork tender and easily mashed. Once it's done, remove from oven and set aside.

    6. Depending on the size of your sweet potatoes, they should take anywhere from 20-35 minutes total. Remove from oven when very soft to the touch. Then reduce oven heat to 350 degrees F (176 C).

    7. Heat a large skillet over medium heat. Add chopped pecans and toast for 5 minutes, stirring frequently. If smoking or browning too quickly, turn heat to medium-low or low.

    8. At the 5-minute mark, add coconut oil, coconut sugar, maple syrup, cinnamon, and salt. Stir to coat and cook for another 1-2 minutes. Remove from heat and set aside.

    9. Peel sweet potatoes and add to a large mixing bowl with butternut squash. Use a fork, potato masher, or whisk to thoroughly mash.

    10. Add another pinch salt + pepper, ground cinnamon, maple syrup, and vegan butter. Mash once more to combine, then taste and adjust seasonings as needed.

    11. Transfer mashed squash and potatoes to prepared baking dish and top with toasted pecans. Add 1 Tbsp vegan butter, cubed, to add additional moisture and flavor (optional).

    12. Bake for 10-15 minutes or until completely warmed through and fragrant. Let cool briefly and then serve.

    13. Leftovers store well in the refrigerator for 2-3 days, though best when fresh. Reheat in a 350-degree F (176 C) oven or in the microwave.

    Nutrition Information

    Serving size: 1/6th of recipe Calories: 308 Fat: 16.3 g Saturated fat: 3.9 g Carbohydrates: 40.8 g Sugar: 14.5 g Sodium: 80 mg Fiber: 7.1 g Protein: 4.7 g

     

    1-Hour Vegan Shepherd's Pie

    Prep time: 15 mins

    Cook time: 45 mins

    A hearty, 9-ingredient Vegan Shepherd's Pie that's loaded with veggies and savory lentils and topped with fluffy mashed potatoes. So flavorful and satisfying that you won't miss the meat!

    Author: Minimalist Baker

    Recipe type: Entrée

    Cuisine: Vegan, Gluten-Free

    Serves: 6

    Ingredients

    FILLING

    • 1 medium onion, diced

    • 2 cloves garlic, minced (we used 3-4)

    • 1 1/2 cups uncooked brown or green lentils, rinsed and drained

    • 4 cups vegetable stock (we started with only 2 1/2, then added as needed)

    • 2 tsp fresh thyme or 1 tsp dried thyme (we used more thyme)

    • 1 10-ounce bag frozen mixed veggies: peas, carrots, green beans, and corn

    • *Adding ‘Better than boullion’ vagan vegetarian of beef boullion will deepen the flavor in this dish(we did just 1 tsp., add slowly)

    MASHED POTATOES from Minimalist Baker

    Ingredients:

    3 pounds yukon gold potatoes, thoroughly washed

    3-4 Tbsp vegan butter

    Salt and pepper to taste

    Insuructions

    1. Slice any large potatoes in half, place in a large pot and fill with water until they’re just covered. Bring to a low boil on medium high heat, then generously salt, cover and cook for 20-30 minutes or until they slide off a knife very easily.

    2. Once cooked, drain, add back to the pot to evaporate any remaining water, then transfer to a mixing bowl. Use a masher, pastry cutter or large fork to mash until smooth. Add add desired amount of vegan butter (2-4 Tbsp), and season with salt and pepper to taste. Loosely cover and set aside.

    3. While potatoes are cooking, preheat oven to 425 degrees F (218 C) and lightly grease a 2-quart baking dish (or comparable sized dish, such as 9x13 pan. An 8x8 won’t fit it all but close!).

    4. In a large saucepan over medium heat, sauté onions and garlic in 1 Tbsp olive oil until lightly browned and caramelized - about 5 minutes.

    5. Add a pinch each salt and pepper. Then add lentils, stock, and thyme and stir. Bring to a low boil. Then reduce heat to simmer. Continue cooking until lentils are tender (35-40 minutes).

    6. In the last 10 minutes of cooking, add the frozen veggies, stir, and cover to meld the flavors together.

    7. OPTIONAL: To thicken the mixture, add 2-3 Tbsp mashed potatoes and stir. Alternatively, scoop out 1/2 of the mixture and whisk in 2 Tbsp cornstarch or arrowroot powder and whisk. Return to the pan and whisk to thicken.

    8. Taste and adjust seasonings as needed. Then transfer to your prepared oven-safe baking dish and carefully top with mashed potatoes. Smooth down with a spoon or fork and season with another crack of pepper and a little sea salt.

    9. Place on a baking sheet to catch overflow and bake for 10-15 minutes or until the mashers are lightly browned on top.

    10. Let cool briefly before serving. The longer it sits, the more it will thicken. Let cool completely before covering, and then store in the fridge for up to a few days. Reheats well in the microwave.

    Notes

    *Inspiration from Martha Stewart

    Nutrition Information

    Serving size: 1/6th of the recipe Calories: 396 Fat: 5.3g Saturated fat: 1.6g Carbohydrates: 72g Sugar: 4g Sodium: 109mg Fiber: 19g Protein: 17.7g

      er went for nostalgia with the shepards pie ( not veggie). After looking at the brown gravy soaked sadness bowl I had to try a bite…. It was then I vowed to wow him with a much better (taste and health wise) veggie version.

    Thanksgiving Roast Beast

    by Hot for Food’s Website

    ** serves 6 to 8 people

    Apple cranberry sauce ingredients:

    1 C dried cranberries

    3/4 C water

    1/2 C unsweetened apple sauce

    1 apple, peeled and small diced

    1/2 tsp cinnamon

    1/4 tsp nutmeg

    1/4 tsp ginger

    1/4 tsp all spice

    1/4 tsp sea salt

    sweet potato mash ingredients:

    4 C peeled & diced sweet potato (approx. 2 medium potatoes)

    1/4 C non-dairy milk

    2 tbsp nutritional yeast

    1 tbsp vegan butter

    1/2 tsp cinnamon

    1/2 tsp garlic powder

    1/2 tsp sea salt

    1/4 tsp all spice

    1/4 tsp nutmeg

    1/4 tsp ginger

    1/4 tsp ground pepper

    mushroom & lentil stew ingredients:

    1 C finely yellow onion

    1/2 C finely chopped celery

    1/2 C finely chopped carrot

    1 tbsp vegetable oil= saute in 1-3 TBS water to avoid oil

    1/2 tsp thyme (fresh of ground)

    1/2 tsp sage

    1/2 tsp sea salt

    1/2 tsp ground pepper

    1/4 tsp nutmeg

    3 portabella mushrooms, roughly chopped

    2 garlic cloves, minced

    1 C cooked green lentils

    3/4 C vegetable stock

    1 tbsp cornstarch

    1 tbsp water

    extra ingredients:

    1 pkg vegan puff pastry (thawed from frozen in the fridge - should be kept cold)

    1/3 C all-purpose flour (for rolling pastry)

    vegetable oil (to oil bread pan)- we baked it on the parchment paper to avoid oil

     

    Bring a pot of water to a boil and cook sweet potatoes until fork tender. Drain and set aside. 

    Place all the ingredients for the apple cranberry sauce in a saucepan and bring to a simmer. Stir occasionally and once it is bubbling reduce heat to a low simmer and allow the sauce to reduce for approximately 20 minutes. It should be thick and darker. Set aside and allow to cool.

    Meanwhile mash the sweet potatoes in the pot you cooked them in and add the remaining ingredients. Stir and mash to combine well, set aside and allow to cool. 

    To prepare the mushroom and lentil stew, heat a large pan over medium heat and add vegetable oil. Sauté onion, celery, and carrot together for 4 to 5 minutes until soft and mostly cooked through.

    Then add thyme, sage, nutmeg, sea salt, and ground pepper and continue to stir for another minute or so. Then add in mushrooms and cook for about 4 to 5 minutes until the mushrooms are mostly cooked through.

    Then add garlic and lentils and combine well, stirring for 2 to 3 minutes. 

    Then add vegetable stock and bring up to a simmer. Once simmering combine cornstarch and water in a small bowl into a slurry and then add that to the stew. Stir over medium-low heat for 1 to 2 minutes until thickened and there isn't too much liquid remaining in the mixture. Turn off the heat and allow this mixture to cool down before adding to the pastry. 

    Flour your rolling surface, hands and rolling pin before handling the pastry. Your puff pastry should unfold once into a rectangle shape. Roll this out to 1/8" thick into a rectangle approximately 17" wide x 12" tall. You'll need to roll a bit, then flip the dough ensuring the rolling surface is floured to prevent the dough from sticking and continually flour the rolling pin and your hands!

    Make a cut about 3/4 of the way across. Cutting from top to bottom (the shortest edge) so you have one large piece (approx. 11" wide x 12" tall) that will fit in a bread pan and the smaller piece (approx. 6" wide x 12" tall) that will fit on top.  

    Cut a piece of parchment paper to fit in the width and longest sides of the bread pan with some overhang. Lightly oil the exposed top and bottom sides (the narrower sides) of the bread pan. 

    Gently place the largest piece of pastry into the bread pan, fitting it into the corners, and overlapping or folding any excess at the corners. Gently press it into all sides of the pan.

    I suggest watching the above video to see how I did this!

    If you have any gaps, you can cut a small piece of the excess overhang from the side and use a small amount of water on a finger to glue the dough pieces together. 

    Then layer the sweet potato mash on the bottom. It should be higher than an inch. Then add all of the mushroom lentil stew, and then all the apple cranberry sauce. 

    Place the top piece of pastry on the top and gently press along the edge of the pan to seal in the top. Fold over the edges all the way around to form a crust. It can be rustic and uneven. Press the edges together with the prongs of a fork.

    Using a sharp knife cut 3 to 4 small slits on along the top to allow steam to escape.

    Bake in an oven pre-heated to 375 F for approximately 30 to 40 minutes on the middle rack. The pastry should be a dark golden colour and the centre is hot to touch when you insert a knife or fork. 

    Once baked allow it to rest for at least 20 minutes in the pan before lifting it out with the parchment paper. A nice presentation idea is to use a piece of twine to tie the excess parchment around the roast. It's helps with cutting as well and holding it together as you slice it. 

    Gravy by Hot for Food’s website:

    ** makes approx. 1 1/4 to 1 1/2 cups (we make a double batch even for just 4 people)

    ingredients:

    2 C mushrooms, minced

    1 tbsp coconut oil= sautee onion in 1-3 TBS water to avoid oil

    1 shallot minced (can sub 1/4 C white onion)

    1 clove garlic, minced

    3 tbsp vegan butter/margarine

    1/3 C rice flour (can sub all-purpose flour)

    1 1/2 C vegetable stock

    1 tbsp onion powder

    2 tbsp tamari (can sub soy sauce)

    2 tsp molasses

    3/4 C water ( we add water slowly, don’t always use all of it)

    Heat coconut oil in deep pan over medium heat and stir in the mushrooms and shallots (or onion). After 5 minutes stir in the garlic and let brown for another 5 minutes. Meanwhile in a smaller pan prepare a roux which is done by melting vegan butter and gradually adding in the flour. Stir the mixture over medium-low heat for 2-3 minutes until thickened and then set aside.

    Go back to your browned mushroom pan and gradually add in vegetable broth. This will help lift up all of the delicious brown bits stuck to the bottom of the pan. Add the roux mixture to the pan stirring with a whisk and reduce to low heat. Whisk in onion powder, tamari and molasses. Then slowly incorporate the water, about a 1/4 C at a time, until the desired consistency is achieved. For the poutine we found that 3/4 C was the magic number, but if you want it a bit runnier then add a little more water. 

    ** using rice flour and gluten-free tamari and veggie stock makes your vegan gravy gluten-free as well!

    Hot for Food’s Sausage & Mushroom Stuffing (not oil free as contains sausage)

    ** makes 6-8 servings

    Ingredients for the base:

    1 tbsp olive oil= sautee in water to avoid oil

    1 C finely chopped leek

    3/4 C finely chopped celery

    1 finely chopped shallot

    2 garlic cloves, minced

    1 tbsp finely chopped sage

    1 tsp finely chopped rosemary

    1/2 tsp nutmeg

    1/4 tsp sea salt

    1/4 tsp ground pepper

    1/2 C vegetable stock

    1/2 C dried cranberries

    1/3 C finely chopped parsley

    Ingredients for the sausage & bread stuffing:

    3 vegan apple sage sausages (or your choice of flavour)

    4 C cubed multigrain bread

    2 tbsp olive oil

    1 tsp fresh thyme

    1/4 tsp sea salt

    1/4 tsp ground pepper

    Chop up the vegan sausages into small pieces and toss with bread in olive oil, thyme, sea salt, and ground pepper. Bake on a baking sheet for 20 minutes in an oven pre-heated to 400 F. Flip and toss half way through baking time. 

    NOTE: this makes the bread crunchy which we like, but if you want soft bread then you could cook the sausage in the pan with the base ingredients (see below for instructions) and add in the cubed bread near the end along with the parsley and cranberries so it can absorb some of the liquid in the pan. 

    If you're baking the sausage and bread, then while that's baking you can heat olive oil in a pan over medium heat and sauté leek, celery, and shallot for 4 minutes until soft. Add in garlic, sage, rosemary, nutmeg, sea salt, and ground pepper, and cook for 2 minutes. You may need to reduce the heat to med-low so you don't burn the garlic.

    Then add in vegetable stock and simmer stirring occasionally for 5 minutes. Add in dried cranberries and parsley and cook for another 2 minutes. Mix this into the bread and sausage component right out of the oven and serve warm. 

    You can also prepare the stuffing in advance of your dinner and reheat it in the oven covered in foil prior to serving.

    Lemony Wild Mushroom and Pine Nut Stuffing: Adapted from Food & Wine

    Active Time -30 MIN

    Total Time -1 HR 30 MIN

    Yield -Serves : 10 to 12

    Ingredients

    • 1 cup pine nuts (4 1/2 ounces)

    • One 14-ounce brioche loaf—crusts removed, bread cut into 1-inch dice

    • 1/4 cup extra-virgin olive oil

    • 1 medium red onion, cut into 1/4-inch dice

    • 2-3 celery rib, cut into 1/4-inch dice

    • 1 pound assorted mushrooms—such as shiitake, oysters and chanterelles—shiitake stems trimmed, caps thinly sliced

    • Kosher salt and freshly ground pepper

    • 1 cup heavy cream = 1 cup Soy Milk

    • 2 large eggs = use 2 substitute ‘eggs’ from VeganEgg brand

    • 1/2 cup vegetable or low-sodium broth

    • Finely grated zest of 1 lemon

    • Juice of 2 lemons

    • 1 cup chopped parsley

    How to Make It

    Step 1    Preheat the oven to 350°. Generously butter a 12-cup muffin tin. Spread the pine nuts in a pie plate. Toast the nuts for about 4 minutes, until golden.

    Step 2    Spread the brioche cubes on 2 large baking sheets. Bake for about 15 minutes, until toasted. Transfer to a large bowl and let cool. Increase the oven temperature to 375°.

    Step 3    In a large skillet, heat the oil. Add the onion and celery and cook over moderate heat until softened, 5 minutes. Add the mushrooms and season with salt and pepper. Cover and cook, stirring, until the mushrooms are tender and browned, 7 minutes. Let cool, then add to the brioche.

    Step 4    In a medium bowl, whisk the cream with the eggs. Stir in the stock, lemon zest and juice and 2 teaspoons of salt. Add to the brioche along with the parsley and toasted pine nuts and stir well. Spoon the stuffing into the prepared muffin cups. Bake in the upper third of the oven for about 45 minutes, until crisp on top and heated through. Unmold and serve hot.

    Roasted Vegetables with Pecan Gremolata: Adapted from Epicurious

    Ingredients

    1.      

    1. 1 pound medium carrots, peeled, halved lengthwise, then crosswise

      1. 1 pound medium parsnips, peeled, cut in half lengthwise, then crosswise

      2. 1 pound turnips, peeled, halved, cut into 1-inch-thick wedges

      3. 1 1/4 pounds brussels sprouts, trimmed, halved

      4. 6 tablespoons olive oil, divided

    2.      

    1. 3/4 cup pecans

      1. 1/4 cup grated Parmesan cheese (about 1 ounce)

      2. 1/4 cup finely chopped fresh parsley

      3. 2 tablespoons fresh lemon juice, divided

      4. 1 tablespoon finely grated lemon peel

      5. 1 small garlic clove, minced

    Preparation

    1. Preheat oven to 425°F. Toss carrots, parsnips, turnips, and brussels sprouts in large bowl with 3 tablespoons oil. Transfer to rimmed baking sheet; sprinkle with salt and pepper. Roast until vegetables are tender, tossing often, about 1 hour. Transfer vegetables to large platter; cool.

      1. Using on/off turns, chop pecans in processor until coarsely ground. Transfer ground pecans to small bowl; stir in grated cheese, parsley, 1 tablespoon lemon juice, lemon peel, garlic, and 1 tablespoon oil. Season gremolata to taste with salt. Drizzle vegetables with remaining 2 tablespoons oil and remaining 1 tablespoon lemon juice. Sprinkle gremolata over vegetables just before serving.

    Vegan Pumpkin Chocolate Chip Cookies

    Prep 20 mins

    Cook 10 mins

    Total 60 mins

    Yield 16 big cookies, or make smaller on cookie sheet (bite size even)

    Ingredients

    • 1/2 cup coconut oil, solid (be sure it's not melted at all)= sub ¼ cup unsweetened applesauce to avoid oil

    • 3/4 cups dark brown sugar, packed

    • 1/2 cup granulated sugar

    • 2 teaspoons vanilla extract

    • 2 tablespoons unsulphured molasses

    • 2 tablespoons unsweetened coconut milk (almond or soy milk will also work)

    • 1/3 cup pumpkin puree (not pumpkin pie mix!)

    • 2 and 1/4 cups all-purpose flour (be sure not to pack your flour)- gluten free if possible

    • 1 teaspoon baking soda

    • 1/2 teaspoon salt

    • 2 teaspoons pumpkin pie spice

    • 1 and 1/2 cups chocolate chips (use vegan chocolate chips if vegan’ Enjoy Life’ brand dark choloclate are great), divided

    • Flaky sea salt, optional

    Instructions

    1. Preheat oven to 375 degrees (F). Line a large baking sheet with parchment paper; set aside.

    2. In the bowl of a stand mixer fitted with the paddle attachment, or in a large bowl using a handheld electric mixer, beat the coconut oil, both sugars, and vanilla on medium-speed until smooth; about 2 minutes. Add in the molasses, coconut milk and pumpkin puree and beat on low speed until well combined. Turn mixer off.

    3. In a separate bowl combine the flour, baking soda, salt, and pumpkin pie spice; whisk well to combine.

    4. Add the dry ingredients into the wet mixture and, with the mixer on low speed, beat until ingredients are combined. The batter will be very thick! Fold in 1 and 1/4 cups of the chocolate chips.

    5. Scoop three tablespoon sized mounds of dough onto the prepared cookie sheet, leaving a few inches between each cookie. Bake for 9 to 10 minutes, or until the edges are golden and the centers are soft but set. Press remaining chocolate chips on top of warm cookies, and sprinkle with sea salt, if using. Cool cookies on the baking sheet for 30 minutes before transferring them to a cooling rack.

    Pumpkin Cheesecake with a hint of Chocolate: Relish Website

    Ingredients

    1/2cup chocolate chips

    1/4cup walnuts

    1-- (9-inch) natural pastry crust, preferably whole grain

    1-- (12.3-ounce) container extra-firm silken tofu

    1/2cup vegan cream cheese

    2/3cup natural granulated sugar

    1/2teaspoon cinnamon

    1/2teaspoon pumpkin pie spice, or more, to taste

    1 1/2cups well-baked, coarsely mashed sugar pumpkin or butternut squash

    Instructions

    1. Preheat the oven to 350F.

    2. Combine the chocolate chips and walnuts in a food processor and pulse on and off until finely chopped. Scatter the chocolate chip-walnut mixture evenly over the bottom of the pie crust and set aside.

    3. Combine half of the tofu, half the cream cheese, and half of the sugar in the container of a food processor and process until smoothly pureed. Pour into the pie crust and smooth down with a cake spatula.

    4. Combine the pumpkin or squash pulp in the food processor with the remaining tofu, cream cheese, and sugar, along with the cinnamon and pumpkin pie spice. Process until smoothly pureed, then pour into the pie crust over the plain tofu layer. Smooth down with a cake spatula.

    5. Bake for 40 minutes, or until the mixture is set and the crust is golden. Let the pie cool to room temperature. Cut into 6 or 8 wedges to serve.

    Vegan ‘Santa Snacks’

    Ingredients:

    1 bag Dark Chocolate Vegan Chocolate Chips, Enjoy Life name brand

    2-3 pkgs. Gluten free graham crackers

    3-5 TBs. butter

    2 cups coconout flakes

    1-2 cans vegan sweetened condensed milk (or use the condensed milk recipe from unconventional baker)

     

    Instructions:

    1.     Preheat oven to 350 degrees.

    2.     Melt butter and mix with crushed graham cracker crumbs.

    3.     Pat graham cracker crust into a 9 x 13 pan

    4.     Pour chocolate chips over crust.

    5.     Sprinkle coconut flakes over top.

    6.     Drizzle condensed mile over top.

    7.     Bake in oven for 20-25 minutes until melted and slightly golden.

    8.     Set out to cool, or in fridge before slicing.