INGREDIENTS
- 1 stick salted butter, vegan Melt Organic stick, or vegan Country Crock Plant Butter olive oil stick *
- 2/3 cup sugar
- ¼ TSP Himalayan pink salt
- 1-11/4 cup cornmeal: My preferred brands are Miracle Maize Country Style cornmeal or House of Autry yellow corn meal
- 2TBSP aluminum free baking powder
- 2-3 large eggs
- 1-11/4 cup coconut milk [I use either So Delicious original or unsweetened shelf stable coconut milk or full fat canned coconut milk mixed with water. Pour “milk” in dish then add water to can and mix. This gives the perfect consistency for baking
RECIPE
- Melt butter. You can microwave for 1 minute in glass measuring cup or other safe dish or place in oven safe dish to melt butter first.
- Add cracked eggs and other ingredients to your mixing bowl
- Mix ingredients until smooth (not too lumpy) using a hand mixer or using a wisk and strong arms
- Pour immediately into 8x11 rectangular glass dish or 9.5-inch round glass pie plate covered with a layer of avocado oil or the same “butter” product used in the mix
- Bake at 375-400°F for 20-22 minutes
- Remove from oven. While still warm, add layer of spreadable butter or Melt Organic Spread.
- Try to let it cool before you enjoy. It actually is better after it settles after 3-6 minutes
- My cornbread is a delicious indulgence, so don’t ask about the calories.
- This is a guide as I usually “eyeball” the final batter until it looks right to me.
- I hate dry cornbread. I frequently add ¼ cup extra virgin olive oil or avocado oil to the batter mix so it is super moist and fluffy and reheats well.
- I frequently use the Country Crock vegan plant butter Olive oil as it is more readily available in mainstream grocery stores, has great butter taste in baked goods, and is frequently on sale (Food Lion, Harris Teeter, Wal-Mart, Lowes’ Foods, etc.)
- Whenever possible use fresh local eggs as the taste is even more awesome!
www.thetakebacktour.com
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Super Easy Vegan Cinnamon Rolls
1 cup water heated to 120 to 130 °F ¼ to 1/3 cup Extra Virgin Olive or Avocado oil 1 3 cups unbleached, unbrominated flour ¼ cup raw cane sugar ½ TSP Himalayan pink salt 1 pkg active dry yeast Cinnamon/sugar mix Softened vegan butter or Nutiva shortening (coconut and red palm oils) ICING 1 TSP PURE Vanilla extract 2 TBSP Coconut milk- full fat 2 cups Organic powdered sugar OPTIONAL: a dash of cinnamon/sugar 1. Lightly spoon flour into measuring cup; level off. In large bowl combine all the dry ingredients; mix well. Using a hand sifter works great too. 2. Add the water and stir until well mixed. Then add the oil; mix well and pour and knead into dry ingredients. Turn dough out onto lightly floured surface. Knead dough for 2-3 minutes or until smooth. 3. Place dough in glass or stainless-steel bowl and cover with parchment paper or towel. Let rise in a warm place for 30 to 35 minutes. 4. Take covering off and allow dough to cool for 15-18 minutes. 5. Roll dough out into rectangle shape. 6. Spread with Nutiva Shortening (coconut and red palm oils) or favorite vegan softened butter. 7. Sprinkle evenly with cinnamon/sugar mix to your preference. You can Use McCormick’s brand or use your own cinnamon and fine ground sugar mix. 8. Sprinkle with 2 TBSP pure vanilla extract 9. OPTIONS: a. Roll dough into tube then place in bread loaf pan or 3 mini loaf pans b. rollugh into tube shape and the slice into round disk shapes c. cut strips of the dough at the longest portion of the rectangle, then roll each piece into a rolled shape and place in a glass dish 10. Add to warm oven until dough doubles in size. 11. Once risen, bake for 18-20 min. at 350°F. 12. Top with melted vegan butter (I like Melt Organic) 13. Once cooled add icing: a. Mix 2 TBSP coconut milk, 2 TBSP melted vegan “butter”, 2 cups powdered sugar, 1 TSP pure vanilla extract. I use a mini wire whisk and it takes 1 minute. c. Drizzle icing over cinnamon roll bread or rolls 14. Keep in tightly closed container for up to 3 days. (I have never made it past 3 days). You may also freeze the rolls/bread to thaw at a later date Enjoy. -Renee A print friendly version is listed below
The Vegan Millionaire Pie
1 container So Delicious Cocowhip 1 can crushed pineapple in 100% fruit juice, drained well 1 can sliced peaches in 100% juice, cut small, drained well 1/4 cup fresh lemon juice 1 can sweetened condensed coconut milk 2 Graham Cracker crusts in pie pan. NOTE: Mi-Del sells a gluten-free version that works well for this recipe as well. Instructions: Mix all ingredients and add to prepared Graham cracker crust in pie pan. Spread evenly. Cover and refrigerate overnight. Top with cherries if you like them. You can also add fresh cut strawberries and/or shredded coconut to the mix, but since I don't like shredded coconut ( a texture thing) I did not add. Enjoy. Pace yourself from Renee Lea-Currie I found the sweetened condensed coconut milk in Harris Teeter and Sprouts Market ( I used Sprouts brand) |
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( gluten-free, dairy-free)
- 1 can full fat coconut milk + 1 can water
- 2-21/2 packages Daiya vegan cheddar shreds
- 1/4 cup of my vegan R.U.M. seasoning *
- 1-2 12 oz package frozen broccoli florets
- 1-2 TSP avocado oil or 1-2 TSP Country Crock Plant Based “Butter” Olive Oil (sticks)
- 1 TSP red palm oil
- 2-3 TSP Turmeric root powder
- ½ TSP McCormick Rotisserie Chicken Seasoning (vegan, MSG and gluten-free)
- ¼ TSP Himalayan Pink Salt
- ¼ cup finely chopped sweet yellow onion
- ½ cup THINLY sliced carrots (~1 medium sized carrot)
- OPTIONAL: Bob’s Red Mill Potato flakes for gluten-free thickening
- Wash fresh carrots using vinegar/water wash. Then cut carrots into thin slices.
- Add coconut milk to pot. Rinse the can with water and pour that into the pot too.
- Add 2-21/2 packages Daiya vegan, gluten-free “cheddar shreds”
- Add thinly sliced carrots, onions, turmeric root powder, McCormick Rotisserie Chicken Seasoning, Himalayan Pink Salt and oils to pot and stir
- Add 1/3 cup my vegan R.U.M. seasoning *
- Warm over medium-high heat until carrots become partially tender (about 8-12 minutes)
- Then add frozen broccoli and gently stir into “cheese” mixture
- Continue cooking using medium heat until broccoli becomes tender (about 10-12 minutes)
- If soup is too thin for your preference, you can use a few tablespoons of Bob’s Red Mill Potato Flakes (gluten-free) to thicken
- You may also freeze the cooled soup in sturdy meal size polypropylene containers with lid (recycle code #5 PP found on bottom) for up to 4-5 months. This soup freezes and thaws well so you can enjoy a delicious homemade meal anytime.
* My R.U.M. Seasoning= Renee's Umami Max- INSTRUCTIONS
Don't Throw Out that Chickpea water!!!
1. Mix 1 part chickpea water + 1 part dried shitake mushrooms.
2. Allow to sit in the refrigerator for 3-5 days.
3. Remove this rich umami flavored broth and freeze in small amounts or use immediately.
4. Use the mushroom pieces to make mushroom burgers or add to other dishes
Teriyaki-Ginger Roasted Tofu with Steamed Vegetables and Brown Jasmine Rice
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INGREDIENTS
2 packages extra firm tofu
3-4 bottles HT Traders teriyaki sauce
Fresh Ginger root (or fresh frozen ginger root for easier grating)
Himalayan Pink Salt
1/3 cup R.U.M. (Renee's Umami Max vegan seasoning *)
1 TBSP oil (TBSP avocado oil , coconut/red palm oil blend or Country Crock Plant Butter Olive Oil stick)
3 bags Harris Teeter Steamable vegetables ( broccoli, sugar snap peas, carrots)
Preparing/Roasting TOFU
1. Use Extra Firm Tofu only!
2. Open package and drain excess water.
3. Place tofu on cutting board and press as much moisture out as possible. You can use lint free paper towels or lint free towel to blot
4. Remove extra water then cut into cubes and place in container with lid
5. Add enough of the Harris Teeter HT Traders Teriyaki sauce to cover all pieces of the tofu with at least 1/2 inch above the cubes.
6. Grate fresh ginger (or fresh washed ginger that has been frozen for easier grating) according to your taste. I LOVE ginger so I use about 1 TBSP minimum!
7. Cover and marinate in the refrigerator for 3-6 days. The longer the better.
8. Once ready, use a straining spoon and remove tofu cubes in a single layer onto a large pan covered with parchment paper and a light spray of olive oil. There will still be teriyaki sauce attached but that is ok. SAVE the marinade sauce!!!!! DO NOT DISCARD
9. Bake at 375-400°F for 60-70 minutes. Stir after half the time has elapsed. Remove any edge pieces that get too crispy.
10. Once all cubes are browned, remove and allow to cool. Place in refrigerator
11. After 6-24 hours minimum in the refrigerator, the texture of the tofu should be nice and firm and ready to eat. This is where I must stop myself from just eating the roasted tofu
Rice
1. Cook according to instructions.
2. Add 1/3 cup R.U.M. seasoning and 1/4 TSP H Pink Salt
3. Add 1 TBSP avocado oil or 1 TBSP coconut/red palm oil blend or 1 TBSP Country Crock Plant Butter Olive Oil while cooking
4. Drain and allow to cool.
5. Store covered and refrigerated until ready to assemble final dish
Vegetables
I used Harris Teeter HT Steamable vegetables (sugar snap peas, broccoli, carrots)
FINAL ASSEMBLY
1. If serving immediately then steam the bags according to directions, then assemble the ingredients : roasted tofu ( from 2 packages):vegetables ( 3 bags) :10-12 oz brown rice ( 10-12 oz, depending on your preference).
2. Pour the saved teriyaki-ginger marinade over the dish and stir.
3. If serving for a future date the next day, DO NOT steam the vegetables fully (~4-5 minutes). This allows future heating/cooking once the ingredients are assembled without loss of texture.
* My R.U.M. Seasoning= Renee's Umami Max- INSTRUCTIONS
Don't Throw Out that Chickpea water!!!
1. Mix 1 part chickpea water + 1 part dried shitake mushrooms.
2. Allow to sit in the refrigerator for 3-5 days.
3. Remove this rich umami flavored broth and freeze in small amounts or use immediately.
4. Use the mushroom pieces to make mushroom burgers or add to other dishes.
Super Easy Vegan
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Good2UGood4U Favorite Recipes for Busy People
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Vegan Cheddar Broccoli Soup
(Yes My Mama approved; gluten free, soy free)
1 1/2 package Daiya vegan cheddar shreds
1/4 cup of my vegan R. U.M. seasoning *
1 package frozen organic broccoli
1 tbsp avocado oil or red palm oil
1/4 cup finely chopped sweet yellow onion
1/4 cup finely chopped organic carrot
3/4 cup water
Dump it all in a pot and cook until your desired texture.
Serve with the "My Mama Approved" Vegan Biscuit for a fall/winter treat
*Renee's Umami Max = R.U.M. = 1 part dried sliced shitake mushrooms + 2 parts water from canned chickpeas ( or cooked chickpea water)
Marinated in the refrigerator for 3 days in a glass jar/container. I use re-purposed glass spaghetti jars
Save the fluid full of umami flavor.
How to Make Aquafaba
- Drain a can of chickpeas
- Whip until it forms white foamy peaks. This can take 6-12 minutes. Use a hand mixer NOT a blender.
- Add as a vegan egg white replacement for meringues, or egg replacement for muffins, pancakes, pies, cornbread, etc.
- 3 TBSP Aquafaba = 1 egg. (I get ~ ¾ cup per can of chickpeas/garbanzo beans.
Good2UGood4U Vegan Sweet Potatoes
8x8 glass baking dish
2 Large sweet potatoes
1/3 cup Red Palm Oil
1/3 cup Extra Virgin Olive Oil (EVOO)
1/3 cup Extra Virgin Avocado Oil
1 TBSP Pure Vanila Extract *
1/4 TSP or less Himalayan Pink Salt, fine grain
Optional: Cinnamon, Ground or fresh ginger, allspice to your taste
* BEWARE Pure Baking Extracts as this is not pure vanilla and has artificial ingredients
1. Wash and peel sweet potatoes. Cut to your desired shape and add to your glass dish
2. Mix equal amounts of EVOO, avocado oil and red palm oil to a glass container. Stir well to mix using a fork or spatula or small whisk. NOTE: RED PALM OIL WILL STAIN so do not use plastic.
3.Pout this delicious mixture over your sweet potatoes.
4. Sprinkle with 1/4 or less TSP Himalayan Pink Salt
5. Pour 1 TBSP PURE vanilla extract over the potatoes.
6. Optional to add a 1/4 TSP of cinnamon, ground or fresh ginger and allspice
7. Cover and bake for 30 minutes.
8. Enjoy.
Renee
"My Mama Approved" Easy Vegan Biscuit Recipe
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“My Mama Approved” So Easy Vegan Biscuits
2 ¼ cups coconut cream from 2 13-14 fl. oz cans cold coconut milk
Brands preferred: Chaokoh, La Fe, Native Forest Organic Refrigerate 2 cans for 1-2 days. Open can and scoop out the semisolid coconut cream on top and sides of can. Choose brand WITHOUT guar gum or it will not separate.
2 ¼ cups unbleached flour I like Bob’s Red Mill Unbleached, Unbrominated flour
3 TBSP cane sugar
1 TSP salt
3 TBSP Aluminum free baking powder
- Add all dry ingredients to a mixing bowl and stir. Leave ¼ cup flour for dusting
- Add 2 cups coconut cream retrieved from 2 cans refrigerated coconut milk
- Mix with your hands until the soft dough forms.
- I press the soft dough flat using only my hands as no rolling pin is needed.
- Use a biscuit cutter to cut out 2-4 inch size biscuits based on your preference
- Place in refrigerator for 5-10 minutes.
- Bake at 425°F for 12-15 minutes.
- Remove from oven, place on plate and add your favorite vegan butter
- Enjoy delicious flaky vegan biscuits that even butter lovers will devour. These re-heat well the next day.
- Add the remaining water from your cans of coconut milk to your bath for softer skin.
Kid Favorite: Crunchy Kale Chips (updated 2016)
Extra Virgin Olive oil (EVOO) or EVOO spray
Seasoning of your choice [ Italian style seasoning + sea salt , Himalayan Pink Salt or MSG free, reduced sodium seasoning salt]
Pizza pan
- Wash fresh kale using white vinegar and water as a veggie wash. Pat or shake to dry.
- Cut the leaves off the large stems as much as possible. I find that kitchen shears worked the best to keep the pieces large.
- Drizzle or spray with olive oil.
- Season to your taste.
- 1 part Tony Chatcher’s Creole seasoning + 2 parts Italian seasoning ( sweet basil, rosemary, oregano, thyme, garlic powder); mix and shake on 1 side of the kale to season
- 1 part Himalayan Pink Salt + 2 parts Italian seasoning ( sweet basil, rosemary, oregano, thyme)
- Bake at 200-300 degrees Fahrenheit until the curly edges start to turn brown and crispy.
- Watch carefully or it can burn quickly. The burnt kale smell is not good
- Enjoy. I store in a closed container (for up to 3 weeks) for a quick tasty way to enjoy a serving of vegetables. WARNING! These crunchy veggies are addictive.
package Beyond Meat Chicken-Free Strips-grilled (not frozen)
HT Traders Teriyaki sauce ( Harris Teeter)
fresh grated ginger ( to taste)
1 pinch of coconut sugar
1. Add fresh grated ginger root to the teriyaki sauce and stir to mix.
2. Marinate the Chicken-free strips in this mixture for 5-15 minutes
3. Add to kabob sticks. Add tomatoes or other veggies * and brush again with teriyaki sauce micture.
4. Heat for 30 -60 seconds in microwave or 2-3 minutes in a pre-warmed oven.
5. VOILA! Fun & easy vegan "chicken" kabobs that are non-GMO, gluten-free, kosher and nut free
* NOTE. the tomatoes in the photos are from my garden! A true miracle for this "black thumb"
pumpkin chili recipe
Prep Time: 15 minutes
Cook Time: 8 hours
Yield: 4 servings
Ingredients
- 1/2 pound ground soy crumbles from Lightlife Foods ( non-GMO) *
- 1/2 medium onion, chopped
- 1/2 red bell pepper, chopped
- 1 14.5-ounce can diced tomatoes
- 1 8-ounce can tomato sauce
- 1 15.25-ounce can black beans
- 1 cup pumpkin puree ( or 1 small steamed pumpkin innards)
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1/2 teaspoon cinnamon
- few drops hot sauce
- salt and pepper, to taste
- In a medium saute pan, brown the soy crumbles. Add the onions and bell pepper and cook until the onions are translucent.
- In a medium slow cooker, combine the diced tomatoes, tomato sauce, beans, pumpkin, chili powder, cumin, cinnamon and hot sauce. Stir to combine. Add in the soy crumbles and stir. Season to taste with salt and pepper.
- Cook on low for 6-8 hours or on high for 4 hours. Serve with your favorite chili toppings, such as cheese, sour cream, or tortilla strips.
- For soy-free crumbles, use the chickpea loaf recipe and crumble it.
Super Easy Black Bean Burger
1 can black beans, drained
½ cup oatmeal flour (quick cook oatmeal ground in food processor or blender until powder)
1 TSP cumin seed
1 TSP chili powder
1 TSP garlic powder
1 TSP onion powder
1 TBSP Italian blend seasoning ( rosemary, oregano, basil, savory)
1 TSP creole seasoning
½ cup vegetable or chicken broth
- Add black beans, broth and seasonings to a blender or food processor and mix until smooth.
- Scoop into a bowl and add oatmeal flour and mix well by hand until desired consistency
- Form into patties and fry for 2 minutes each side minimum over medium heat.
- Serve on a burger or with your favorite steamed vegetables. I have not tried to freeze this one yet but it re-heats well the next day.
Gluten-free, Soy-free, Nut-free Chickpea Cutlets
1 can chickpeas (garbonzo beans), drained
1 cup organic vegetable or chicken broth
1 TBSP nutritional yeast flakes [optional]
2 TSP onion powder
½ TSP garlic powder
1 cup oatmeal flour (quick cook oatmeal ground in food processor or blender until powder)
- Add chickpea, broth and seasoning to a blender and blend smooth
- Pout into a bowl and add the oatmeal flour.
- It will become stiff. Knead with hands for 2 minutes. Add more oatmeal flour until
- Form into an oval shaped loaf and place on a cookie sheet or glass dish
- Bake 50 minutes at 350°F.
- Cool on a rack and slice thin. Serve with a mushroom gravy for a delicious sliced turkey-like substitute.
- This item makes 1 loaf and freezes very well. Double the recipe and stock up for quick meals from the freezer
- Use an air popper to pop some popcorn according to manufacturer’s instructions. If not available, use any brand Natural Microwave popcorn. [popcorn is a whole grain]
- While still warm, pour into a bowl and add 2 dashes of sea salt and 2 TSP Best Life buttery spread, homemade butter or Spectrum vegan butter flavor shortening (Best Life and Spectrum shortening are mainly palm fruit oil so they contain no trans fats)
- Toss in your favorite dried fruit such as raisins, dried cranberries or banana chips. You can also add regular or gluten-free pretzels.
- Enjoy.
3-Color Fruit Pops
1 12 oz. bag frozen strawberries
1/2 cup black seedless grapes
plain almond or coconut milk
Agave nectar
3 oz plastic cups
Popsicle sticks
water
blender
strainer
1. Add frozen strawberries, 1/3 cup almond milk and 1/4 cup water to a blender. Blend until smooth. Adjust sweetness with agave nectar if needed ( 1-3 tablespoons)
2. Fill the 3 oz cups 1/3 full.
3. Cover top of cup with plastic wrap, aluminum foil or Press-N-Seal wrap.
4. Poke a hole in the top with a popsicle stick. Freeze until frozen about 40-45 minutes.
5. Add frozen mangoes or peaches, 1/4 cup almond milk and 1/4 cup water to a blender. Blend until smooth. Use a strainer to remove any large chunks that remain.
6. Remove cover and pour on top of frozen strawberry mixture. Adjust the popsicle stick as needed to make sure it is straight.
7. Add to freezer until frozen (about 1 hour)
8. Add fresh black seedless grapes and 1/3 cup water to a blender. Blend until smooth.
9. Strain to remove any remaining skin or pulp. Press a spoon to release all the fresh juice.
10. Remove cover from cup and pour over frozen mangoes or peaches. Do not fill to the top.
11. Adjust the popsicle stick as needed to make sure it is straight. Cover again and freeze until frozen.
12. To enjoy, rinse the OUTSIDE of the cup for 3-5 seconds with cold water. Pull out the popsicle stick and enjoy a fruity fun healthy popsicle.
NOTE: This is a great way to use fruit that begins to get a bit too mushy but still. Puree, strain and freeze to make yummy popsicles whenever you like. Experiment with different fruits you may have kicking around. Depending on how much you loose to straining some of the fruits, this should make at least 20 popsicles.
Healthy St. Patrick's Day dessert
All the green fruits and veggies I could find. Green apples stuffed with grape fruit kabobs, green grape fruit kabobs, kiwi slices, lime slices, cucumber slices, kale chips ( not shown in photo)
I am so excited that the kids at church LOVED this fruit and veggie display. Their plates were filled with kale chips and fruit kabobs and only their empty plates ended up in the trash can. Kids WILL enjoy healthy foods when presented in a fun way. What a life lesson for the adults as well to remember that we are the examples of a healthy future for our children.
1 1/2 CUPS SOY OR ALMOND MILK
1 1/2 TBS. APPLE CIDER VINEGAR (CAN USE ANY KIND OF VINEGAR)
1 CUP CORNMEAL
1 CUP UNBLEACHED OR WHOLE WHEAT FLOUR
2 TBSP SUGAR
3/4 TSP. SALT
1 TSP BAKING POWDER
1/2 TSP. BAKING SODA
2 TBSP OLIVE OIL
BUTTER OR SOY MARGARINE
- PREHEAT OVEN TO 425 DEGREES F.
- COMBINE MILK AND VINEGAR AND LET STAND WHILE MIXING DRY INGREDIENTS IN A LARGE BOWL
- ADD THE MILK/VINEGAR MIXTURE AND THE OIL INTO THE BOWL OF DRY INGREDIENTS AND STIR. (SOMETIMES I ADD ABOUT 1/4 CUP MORE OF MILK BECAUSE I USE WHOLE WHEAT FLOUR)
- POUR THE BATTER INTO LIGHTLY GREASED 9 INCH BAKING DISH OR IRON SKILLET
- BAKE 25 TO 30 MINUTES UNTIL TOOTHPICK INSERTED IN CENTER OF BREAD COMES OUT CLEAN
- TOP WARM CORNBREAD WITH BUTTER OR SOY MARGARINE OF YOUR CHOICE.
1 pound fresh kale
Olive oil or olive oil spray
Seasoning of your choice [ Italian style seasoning + sea salt , Himalayan Pink Salt or MSG free, reduced sodium seasoning salt]
- Wash fresh kale using white vinegar and water as a veggie wash. Pat or shake to dry. Cut the leaves off the large stems as much as possible. I tried using my hands and a knife and found that kitchen shears worked the best to keep the pieces large.
- Drizzle or spray with olive oil.
- Season to your taste. My new favorite is now 1 part Tony Chatcher’s Creole seasoning + 2 parts Italian seasoning ( sweet basil, rosemary, oregano, thyme, garlic powder); mix and shake on 1 side of the kale to season
- Bake at 200-300 degrees Fahrenheit until the curly edges start to turn brown and crispy.
- Enjoy. I store in a closed container for a quick tasty way to enjoy a serving of vegetables. WARNING! These crunchy veggies are addictive.
- Experiment by substituting the kale with other fresh green leafy vegetables such as spinach, turnip greens or seaweed.
1/2 cabbage shredded
1/2 each green pepper,red pepper,yellow pepper
1/2-1 yellow onion
1 teaspoon adobo seasoning(available in Latin section of Wal-mart/Food Lion)
2 TBSP olive oil
dash of soya sauce(optional)
1. Heat oil in a large skillet and do not over heat. [I recommend a cast iron skillet]
2. Add cabbage and stir in all other ingredients and saute. Do not over cook, over cooking any vegetables kill all the natural vitamins. (cabbage should be crunchy to chew)
You may also make this receipt with shreaded carrots leaving out the colorful peppers which can be pricey at times. diseases. ENJOY
frozen concentrate 100% fruit juice (apple, orange, grape)
sparkling water
1. Reconstitute thawed juice concentrate with sparkling water instead of regular water. Yummy!
Fizzy Fiber Juice
5-6 dried apricots
sparkling water
2 TBSP apple juice
crushed ice
1. Add the dried apricots into 2 TBSP apple juice and let soak for 5-10 minutes inside a blender.
2. Blend until smooth.
3. Add crushed ice and some sparkling water to your taste for a refreshing fizzy fiber rich drink.
4. There is about 3-4 grams of fiber in a serving of dried apricots, so this is a great tasting way to get a bit more fiber for the day.
Renee's Italian Pasta Bake- a real 30 minute, $10 meal
1 box whole grain rotini pasta ( Barilla, Heartland, Ronzoni Smart Taste)
1 bag steam vegetables, Italian style or baby broccoli
1 jar spaghetti sauce
1 8 oz. package Italian blend cheese, shredded
1 clove garlic, grated
1. Cook pasta according to package instructions (usually 8-12 min).
2. Cook microwave steam vegetables according to package directions (usually 6-7 min.).
3. Drain cooked pasta and pour into a 13x9 dish. Stir in Italian cheese into hot pasta.
4. Pour jar of spaghetti sauce over pasta and cheese and stir.
5. Add fresh clove of grated garlic and stir again.
6. Slice 2 of the 4 Lightlife Italian sausage and stir into mixture.
7. Add the steamed vegetables to mixture and stir. Place in oven for 6-8 minutes on 400 degrees while you set the table. ALTERNATELY, you can serve the steamed vegetables as a side dish.
8. This is great served with fresh bread or cornbread if you have some leftover. Serves 4-8 depending on how hungry you are at the time. YUMMY!! My kids had seconds and wanted the leftovers for breakfast.
* Remember Lightlife Foods does NOT use genetically modified soybeans in their products, unlike many other mainstream meat analogs. You can substitute 2 Boca Italian vegetarian sausages that are thawed a bit (it comes frozen) for this recipe. DO NOT use Morningstar Farms Italian Sausage as it has a crumb-like mushy consistency and does not taste nearly as good as the ones by Boca or Lightlife Foods in my family's opinion.
Oatmeal Burgers
2 cups quick oatmeal (cook in 3 cups water)
1 cup chopped walnuts
1 medium onion
1 cup seasoned breadcrumbs
3 eggs beaten
1.5 TSP chicken style seasoning
Oil for frying (such as canola, coconut, safflower, sunflower) 1. Cook oatmeal in 3 cups water according to package directions.
2. In a large bowl place the cooked oatmeal and add the remaining ingredients. Mix well.
3. Form into medium size patties and fry in oil.
4. Makes 12 patties.This may also be served with a mushroom gravy
Vegan version Oatmeal Burgers
2 cups quick oatmeal (cook in 3 cups water)
1 cup chopped walnuts 1 medium onion
1 cup seasoned breadcrumbs
¾ cup soy flour
1.5 cups water
1.5 TSP chicken style seasoning
Oil for frying (such as canola, coconut, safflower, sunflower)
1. Cook oatmeal in 3 cups water according to package directions.
2. In a large bowl place the cooked oatmeal and add the remaining ingredients. Mix well.
3. Form into medium size patties and fry in oil.
4. Makes 12 patties. This may also be served with a mushroom gravy
FUN FRUIT BOWLS
Add fresh whipped cream (see recipe below) to a waffle cone bowl. Top with fresh fruit. I like to use a mixture of blueberries, red grapes, green grapes, fresh orange slices, strawberries. Easy and yummy. Keep separate and prepare up to 2 hours before serving so the waffle cones do not become too soggy. If serving immediately, you can add some fresh banana slices. Garnish the dish with the extra fruit.
Real Whipped cream
16 oz. organic heavy whipping cream ¼ cup powdered organic sugar
½ TSP pure vanilla extract
Whip using a hand mixer with a whisk attachment until fluffy. Chill in the refrigerator for at least 2 hours. Prepare 20 fruit bowls. Enjoy.
Vegan Whipped cream
chill one can coconut milk in the refrigerator for 1-2 hours.
1 can cold coconut milk
1/3 cup powdered organic sugar
1 TSP pure vanilla extract
2 TBSP coconut oil
Whip using a hand mixer with a whisk attachment until fluffy. Chill in the refrigerator for at least 2 hours. Prepare 20 fun fruit bowls. Enjoy.
PEAR CUSTARD
CRUST
1/2 cup butter or margarine, softened
1/3 cup raw sugar
3/4 cup unbleached flour
1/4 teaspoon pure vanilla extract
2/3 cup chopped macadamia nuts
Custard Filing1 (8 oz) package cream cheese, softened
1/2 cup raw sugar
1 large egg
1/2 teaspoon pure vanilla extract
1 (15¼ oz.) can pear halves in natural juice,drained & sliced
1/2 teaspoon raw sugar
1/2 teaspoon ground cinnamon
VEGAN PEAR CUSTARD
CRUST
½ cup soy margarine*
1/3 cup raw sugar
3/4 cup unbleached flour
1/4 teaspoon pure vanilla extract
2/3 cup chopped macadamia nuts
Custard Filing8 oz extra firm tofu
1/2 cup raw sugar
¼ cup canola or olive oil
1/2 teaspoon vanilla extract 1 (15¼ oz.) can pear halves in natural juice, drained & sliced
1/2 teaspoon raw sugar
1/2 teaspoon ground cinnamon
1 tablespoon cream of tartar
1. In a mixing bowl, cream butter and sugar.
2. Beat in the flour and vanilla until combined.
3. Stir in the macadamia nuts.
4. Press into a greased 8-inch square baking pan.Bake at 350° for 20 minutes or until
lightly browned.
5. Cool on a wire rack.I
6. Increase oven temp to 375°.
7. In a mixing bowl, beat cream cheese ( or tofu & cream of tartar) until smooth.
8. Add sugar, egg (or oil) and vanilla; mix until combined. Pour over crust.
9. Cut pears into 1/8 inch slices; arrange in a single layer over filling.
10. Combine sugar and cinnamon; sprinkle over pears.
11. Bake at 375° for 28-30 minutes (center will be soft set and will become firmer upon
cooling).
12. Cool on a wire rack for 45 minutes. Cover and refrigerate for at least 2 hours before
cutting. Store in the refrigerator.
The taste reminds me of a pear cheesecake* FOR MY VEGAN FRIENDS: Use soy margarine such as Earth Balance. Smart Balance Light is vegan but not really suitable for cooking/baking. Regular Smart Balance is NOT VEGAN.
Vegan Fried Chicken
½ cup textured soy protein (TVP granules)
1 tablespoon vegetarian chicken bouillon powder
2/3 cup seasoned breadcrumbs (or crushed cornflakes)
2-3 small red or white potatoes
½ teaspoon seasoned salt
1 clove fresh minced garlic
Oil for frying
Directions:
1. Cut potatoes into bite sized pieces so they cook faster. Boil potatoes until soft
enough to mash easily with a spoon.
2. Put ½ cup hot water in a bowl. Stir in bouillon powder. Soak textured soy protein
in this liquid for 10 minutes.
3. Mix in seasoned salt, garlic and other seasonings to taste.
4. Mix in enough mashed potatoes to make a cohesive mixture that can be formed into
patties. If still too runny, add some unbleached flour. Put breadcrumbs or crushed
cornflakes in a plate. Dip patties into breadcrumbs or cornflakes, covering them
completely.
5. Heat some oil on medium heat in a heavy frying pan. Fry patties in oil until crispy,
turning occasionally. You will be astounded! I certainly was by the great taste.
Make Mine Meatless Thursday Recipe: Chickpea Potato Curry
3-4 cloves fresh garlic
2 TSP fresh grated ginger
1 TBSP ground cumin
1 TSP ground coriander
2 TSP dried cilantro
1 TBSP ground yellow mustard
1 TSP chili powder
1/2-1 TSP turmeric
1 TSP raw sugar1
/2 TSP sea salt
1 TBSP butter or Smart Balance or Earth Balance spread
3 medium potatoes (red or gold work best)
1 can diced tomatoes, drained
1 can chickpeas, drained
21/2 -3 cups water
1/4 TSP cayenne [add up to 1 TSP if you like it spicy as I do]
1. Add 21/2-3 cups water to a pot.Peel and cut potatoes into small pieces. Add to the pot.
2. Add drained chickpeas and tomatoes.
3. Add other spices. Stir and cook on medium heat for 30-40 minutes.Serve over brown rice for a
tasty flavorful meal.
TAKE BACK YOUR HEALTH Easy Soft Bread
1 cup water heated to 120 to 130° F
¼ CUP. Canola Oil
3 CUPS unbleached flour
¼ CUP. raw sugar
½ TSP. salt
1 pkg active dry yeast
1. Lightly spoon flour into measuring cup; level off. In large bowl combine all the dry
ingredients; mix well.
2. Combine the water and the oil; mix well and pour and knead into dry ingredients. Turn
dough out onto lightly floured surface. Knead dough 8 minutes until smooth.
3. Place dough in bowl; cover with aluminum foil or towel. Let rise in a warm place for
30 to 40 minutes.
4. Take covering off and punch down dough. On lightly floured surface place dough and
cover with inverted bowl, and allow to rise for 15 minutes.
5. Shape dough into rolls or loaf. Spray baking pan with non stick cooking spray. Place
rolls or loaf in baking pan, cover; let rise in warm place for 35 to 40 minutes or until
doubled in size.
6. Preheat oven 350°F. Bake at 350 F (or 390°F for 2 loaves) for 25 to 35 minutes or
until brown.
7. Brush top with Smart Balance spread or softened butter on cooling rack. ENJOY!
TAKE BACK YOUR HEALTH Easy Whole Wheat Bread
1 cup water heated to 120 to 130 F
2 TBSP. Canola Oil
2 CUPS unbleached flour
1 CUP whole wheat flour
2 TBSP. raw sugar
1/2 TSP. salt
1 pkg active dry yeast 1. Lightly spoon flour into measuring cup; level off. In large bowl combine all the dry
ingredients, mix well.
2. Combine the water and the oil; mix well and pour and knead into dry ingredients.
3. Turn dough out onto lightly floured surface. Knead dough 8 minutes until smooth.
4. Place dough in bowl; cover with plastic wrap and then cloth towel. Let rise in a warm
place for 30 to 40 minutes.
5. Take cloth towel and plastic wrap off and punch down dough. On lightly floured
surface place dough and cover with inverted bowl, and allow to rise for 15 minutes.
6. Shape dough into rolls or loaf. Spray baking pan with non stick cooking spray. Place
rolls or loaf in baking pan, cover; let rise in warm place for 35 to 40 minutes or until
double in size.
7. Preheat oven 350°F. Bake at 350 F (or 390°F for 2 loaves) for 25 to 35 minutes or
until brown.
8. Brush roll or loaf with Smart Balance spread on cooling rack, and ENJOY!
TAKE BACK YOUR HEALTH Vegan Calico Beans
1 - package BOCA Burger Style Crumbles
1 - onion, chopped [ or 3-4 cloves fresh garlic]
2 - 16oz. cans Bush Vegetarian Baked Beans
1 - 16oz. can Bush Light Red Kidney Beans
1 – 16 oz. can Bush Dark Red Kidney Beans
1 - 16oz. can Bush Chili Beans (mild or medium)
1 - 16oz. can butter beans, drained
½ -1 cup Bacos or McCormick’s bacon bits (not the real bacon)
¾ cup raw sugar
½ cup distilled vinegar
1 tablespoon dry mustard
1. Brown "meat" and onion (or garlic), drain, and put in crock pot.
2. Add other ingredients and stir until blended.
3. Cook on low heat for at least 5 hours, stirring occasionally.
4. Serve buffet style directly out of the crock pot.5. Great served over brown rice or pasta. Coconut milk banana-mango ice cream (NO ICE CREAM MACHINE REQUIRED)
1 13.5-14 oz. can coconut milk ( full fat version, not the light)
2 medium size bananas
1/4 cup Philippine brand dried mangoes
1 TBSP organic powdered sugar
1/4 TSP pure vanilla extract
2 TBSP water
1. Place can of coconut milk in the refrigerator.
2. Cut up 2 bananas in 1 inch size slices and place in the freezer for up to one hour.
3. Reconstitute 1/4 cup dried mangoes in 2 TBSP water and place in the refrigerator for 5-10 min.
4. Add cold bananas, mangoes, sugar, vanilla & coconut milk to a blender and mix until well
blended.
5. Pour in glass bowl with a lid and place in freezer until frozen.*
6. Scoop out like regular ice cream and enjoy. Makes 3.5 cups.
7. Try not to eat the whole thing at once. (smile)
* Makes a great tasting smoothie or milk shake as well if you do not freeze it.
TAKE BACK YOUR HEALTH Veda’s Caribbean Black Bean Surprise
1 15oz can tomatoes, drained
1 15oz can black beans, drained
1 cup -- Frozen corn
1½ cups Canned (in 100% juice) or fresh pineapple chunks
½ - teaspoon ginger
1-2 teaspoons curry powder (to your taste)
Save some of the drained tomato or pineapple juice in case the mixture gets too thick during heating. Heat in a saucepan and serve over brown rice or pasta. You can also add chopped peppers, water chestnuts, etc.)
