The plant based nurse

My family's excellent adventure to better health!


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Winter kale salad with walnuts and raw root vegetables

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This salad was an experiment for my Rouxbe cooking course that was a success. I learned that even vegetables that we don’t traditionally eat raw are crisp, fresh tasting, and surprisingly delicious with little to no fuss. This was not a dish I would normally prepare and it may push me to try more raw food dishes in the future. It was much more colorful and beautiful in person then I could capture in the photo even though I went outside to use the natural light.  As a bonus,  root vegetables are loaded with vitamins and minerals, folic acid, and are high in fiber, and low in calories!

Ingredients:

Kale, about 6 cups, stripped, rinsed, and roughly chopped

juice of 2 lemons

About 1/2 cup ground walnuts

About 2 tsp stone ground Dijon mustard

2 small carrots or 1 large carrot, julienne cut with knife or mandolin or shred in food processor

1 golden carrot, julienne or shred

Celeriac root, fine julienne cut, I used about 1\2 cup and roasted the rest for a snack

About 1\2 parsnip, julienne cut or shred in food processor.

About 1 tsp chopped garlic

A handful of sliced sun dried tomatoes

A handful of dried berries or raisins (I used golden berries)

A handful of raw pumpkin seeds

*Feel free to substitute away with ingredients as I made this dish from what I had in my fridge and cupboard*

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Directions:

Grind or finely chop the walnuts , mix with lemon juice, mustard, and a pinch of salt if desired and set aside while you prep the veggies.

Prep your veggies, sun dried tomatoes, and berries.

Place the kale into a large bowl and add the lemon walnut mixture and massage the kale with your hands for a couple of minutes until the kale starts  to soften.

Toss the veggies, garlic, and berries with the kale, plate your dish and top with pumpkin seeds or whatever seeds you have or like.

All of the veggies in this dish were from my weekly CSA from Lackawaxen Farm Company. It has been a great adventure getting new vegetables every week and finding ways to incorporate them into our meals. It is coaxing us to eat more seasonally, is a great value, and is a lot of fun!

veggies

Remember to have fun with your food and enjoy!

 

 

 

 

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A Taste of Fall: Three Bean Chili with Roasted Butternut Squash

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I have been feeling like I needed a new challenge, so I decided to jump in and take the Rouxbe cooking school professional plant-based certification course. I will be very busy for the next six months learning more about plant-based nutrition, knife skills, cooking techniques, and new recipes.

Our first cooking assignment in class was to make our go to dish, one with which we are familiar and is in our regular meal rotation. I have always loved chili and now that we are plant-based, chili is almost an obsession for me. I not only eat it year round, but I always make a big pot and can eat it daily until it’s gone when most would put the leftovers in the freezer.

In the fall, I love all of the sweet, colorful squash that is available in the local farmers markets and in the grocery stores. They are loaded with flavor, visual interest, and nutrients, such as Vitamin A and beta carotene. One cup of cooked squash has 457% of the recommended daily allowance  of Vitamin A, and is a good source of fiber, potassium, and magnesium. One of my favorite squashes is butternut. I love it in chili as it adds a mild sweetness to contrast the spice of the chili powder, jalapeno peppers, and chipotle seasoning. Did you know that the butternut squash is a member of the cucurbitaceae family, which includes gourds and melons most likely originated in Mexico? Once called “the apple of God,” the butternut squash was prized by American Indians, who believed its seeds increased fertility. Australians refer to it as “butternut pumpkin”  and it can be substituted in most recipes that call for pumpkin. Thanks to WebMD for these fun facts!

Hope you love chili as much as we do and let me know if you enjoy this recipe:

Three Bean Chili with Roasted Butternut Squash

Ingredients:

1 large or 2 small diced onions

1 large or 2 small diced jalapeno peppers

1 large clove of garlic, minced or 3 small cloves

3-4 tablespoons of chili powder

1 teaspoon of ground red chipotle

1/4 teaspoon of cayenne pepper

1 – 15 oz can of kidney beans, low sodium or no added salt

1 – 15 oz can of pinto beans, low sodium or no added salt, rinsed and drained

1- 15 oz can of black beans, low sodium or no added salt, rinsed and drained

1- 28 oz can low sodium crushed tomatoes

1- 15 oz can diced, fire roasted tomatoes, low sodium

1 small butternut squash, peeled and cubed (grocery stores often sell cubed squash in the produce section if you need a time saving shortcut)

About 1/2 -1 c. chopped fresh cilantro

Juice of 1/2- 1 lime

About 1/3 cup of vegetable broth for sautéing your veggies. You can use water if you don’t have broth.

Optional: Your favorite guacamole recipe to complement your chili or serve on the side with some baked oil free tortilla chips. Our favorite is Alton Brown’s Homemade Guacamole.  We make it whenever we have rice and beans or chili. It is mouth watering good!

20161030_174930.jpg Directions:

Preheat oven to 400 degrees.

  1. Spread the butternut squash out on a baking tray covered with parchment paper or a silicone mat and bake for about 30 minutes until fork tender and lightly browned.
  2. While the squash is baking, sauté the onion and jalapeno pepper on medium high until soft, add veggie broth or water as needed to prevent sticking, add the garlic and sauté 1-2 minutes.
  3. Add the chili powder, chipotle, and cayenne and stir.
  4. Add the crushed tomatoes, fire roasted tomatoes, and kidney, pinto, and black beans.
  5. Turn the heat down to low and let your chili simmer.
  6. When your squash has finished baking, add it to the chili, along with the fresh lime juice.
  7. You can add cilantro to your chili to taste, or if you have friends or family who can’t eat cilantro because it tastes like soap to them, just put it on the table so folks can add it as desired.
  8. Top with guacamole or tofu sour cream as desired.

Chili is so versatile. It is wonderful over rice, baked white or sweet potatoes, pasta, or even polenta. So, get your chili on and have fun with it! Make your chili your own with your own flavors and spice preferences.

And, as always…Have fun with your food and enjoy!

 

 

 

 


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Cheap-Ass Fake-Ass Veggie Biryani from my plant-based husband

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Yes, he can cook! My husband made me a delicious veggie biryani tonight. He calls it Cheapass Fakeass Veggie Biryani. Cheapass because it is a very inexpensive and fakeass because it might not pass the test of authenticity in an Indian kitchen. However, I loved it and wanted to share it with you because it’s a no fuss dish that is delicious and can be made in minutes. Here’s his recipe!

Cheap-Ass Fake-Ass Biryani   -by G. Scott Hayes

Well, we’ll see how this goes. I didn’t keep track of my amounts. I should’ve known Jean would want to blog this.
Start with an onion, 2 cloves of garlic, and 1 1/2 cups of raw Basmati rice.
Dice the onion, mince the garlic and sauté, adding several shakes of your favorite curry powder–we like Penzey’s.

Add a couple extra shakes of fenugreek if you have it. That’s the one spice that I think makes curry taste like curry. Add the raw rice and sauté with the onion, garlic, and spices,

adding water and cooking according to the package directions.
While the rice is cooking steam some vegetables, frozen or fresh, in vegetable broth. I used
frozen Potatoes O’Brien (with onions and peppers!) 1 carrot (peeled and sliced), about 1 cup frozen broccoli, 1 c. frozen cauliflower, 1/2 c. frozen peas, and 1/4 c. of frozen corn.
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Throw in a few raisins and cashews while you’re at it. I wish I had thought of that when I
was making it. Sprinkle in some more curry powder with the vegetables.
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When the rice and vegetables are done, combine them in a big fancy bowl so Jean can take
pictures.
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You can adjust the spices at the table if you want extra kick. We added some Sriracha sauce and I sprinkled some extra curry powder on my dish.
Thanks to my plant-based husband for a great dinner and for sharing his recipe!
Remember to have fun with your food and enjoy!


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What’s in the fridge stir “fry” with baked sesame tofu

 

Last evening I was in the mood for a dish with tofu and I had time to drain it, marinate it, and chop the veggies for a stir “fry” which is one of my husband’s favorite things. I also had a bowl of fresh broccoli and broccoli greens that I had just cut from my garden. The greenhouse where I bought the broccoli plants told me that if I’m lucky, I may still be harvesting broccoli into January!

20161015_143633The next step was to drain the tofu. I always use extra firm tofu for this dish and after I drain off the water, I slice it in 1/2 lengthwise, lay it in a colander, cover it with paper towels, put my family flat iron on top and ignore it for the afternoon. When I’m in a hurry I only drain it for 30-60 min, but it absorbs the marinade so much better when it’s well drained and has so much more flavor.

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While the tofu is draining, I make the marinade:

1/2 c. low sodium veggie broth

1 TBS lower sodium soy sauce or Bragg’s liquid aminos

1 huge clove of garlic or 2-3 average sized cloves, minced

A 3 inch piece of fresh ginger, peeled and minced in a mini chopper or grated with a ceramic grater

1 tsp of sambal oelek or Sriracha sauce if you like some heat

Mix all the ingredients together in a small bowl, cut the tofu into bite sized cubes and place into a shallow dish. Sprinkle Chinese Five Spice over the tofu and then pour the marinade over the tofu. Let the tofu marinate for at least 30 minutes.

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While the tofu is marinating, get your other ingredients lined up:

3 carrots, peeled and sliced thinly

1 onion, sliced thinly or several green onions, chopped (white and green parts)

1 red pepper, chopped

½-1 jalapeno pepper, chopped finely

1 lime, cut into 6 wedges

1-2 TBS of fresh Thai basil or cilantro, chopped

Approximately 2-3 cups or more of broccoli, chopped along with the leaves if available.

If no broccoli leaves/greens available, add some chopped cabbage or bok choy

12-16 oz whole grain rice vermicelli or your favorite whole grain pasta (or cooked brown rice, approximately 3 cups)

1 TBS cornstarch mixed with 2-3 TBS water

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Preheat the oven or toaster oven to 450 degrees. If you don’t have the veggies in the ingredient list, use the ones you have in your fridge or garden! The possibilities are endless.

Place the tofu cubes on a baking tray lined with parchment paper or a silicone mat, sprinkle with sesame seeds, and bake for 30-40 min until they are nice and brown. You can turn them if you like, but I prefer to leave them alone. Save the marinade!

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Using a slotted spoon, remove the remaining ginger and garlic from the marinade and set aside. Add ½ c. veggie broth to reserved marinade.

While the tofu is baking, prepare your rice or pasta and keep warm.

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When the tofu is almost done, heat up your wok or a very large skillet.

Add a couple of TBS of veggie broth or water to your pan and when it is hot, and the onions, peppers, garlic, ginger, and cook for a couple of min at high heat until the veggies begin to soften.

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Add the carrots, broccoli, and greens and cook for a couple of minutes until they are done to your liking. Add more veggie broth as needed to keep the veggies from sticking and help them to steam.

When the veggies are done, move them to the sides of your wok or pan, and pour the reserved marinade into the center of the wok. Heat the marinade through and add the cornstarch that you mixed with water and let the broth thicken. Mix the sauce and veggies together. Add the Thai basil or cilantro.

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Place the rice or pasta in a large serving bowl, add the veggies, and top with the tofu.

Enjoy!

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Tips:

  1. Serve with extra chopped Thai basil or cilantro and the lime wedges. The fresh lime adds a wonderful brightness at the table.
  2. Add extra Sriracha sauce or sambal oelek at the table as desired for extra kick!
  3. If you don’t have heart disease, you can add a couple of tablespoons of peanut butter to the reserved marinade.
  4. Remember this is your dish. Feel free to make changes and substitutions to accommodate your preferences AND what you have in your fridge and your cupboard!
  5. To save time, use frozen veggies or chopped veggies from the produce section of the grocery store.

I hope you will love the Thai basil as much as we do. It’s aromatic, beautiful, and adds wonderful flavor to stir fry dishes. It also grows with little tending or care in the garden.

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Remember to have fun with your food and enjoy!

leftover-tofu-noodles


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Summertime, and the grillin’ is easy…

We are so excited that grilling season is here! We were off to a little bit of a late start at the Hayes house since my husband found that the bottom of the grill had rotted over the winter. In our effort to downsize our possessions we opted for a nice compact grill. It’s just big enough to grill up veggies for the two of us and it works awesome!

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 plated grilled veggies

We had  corn that my husband steamed in the Instant Pot for 8 min first, asparagus, red pepper, onions, and leeks earlier this week. Everything came out great except the leeks which were chewy. Next time I’ll look up some recipes for how to prepare the leeks first. My husband was also craving potato salad, so he whipped up a recipe on the fly and it was delicious.

Scott’s potato salad

5-6 Yukon gold potatoes

1/2 of a 14 oz pkg of extra firm tofu or silken tofu

3 green onions, chopped

1 tablespoon of parsley

1/4 c. of apple cider vinegar

2 tablespoons of country Dijon mustard or mustard of your choice

Freshly ground black pepper

Peel the potatoes or just scrub them if you prefer to eat the peels. Cut them into large cubes and steam until tender. You can steam them in a steamer basket for 15-20 min or use an Instant pot for about 11 minutes. While the potatoes cool, mix the tofu, vinegar, and mustard in a food processor, blender or Ninja bullet. Add parsley or herb of your choosing and pepper and stir and coat potatoes with dressing and serve!

potato salad

We enjoyed the grilled veggies so much that I decided to grill again mid week and I added bean brats to the menu using a recipe adapted by my friend Sharon Euler at Engine2extra from Jeff Novick’s basic bean burger recipe to include brat seasoning and it is spot on!

Sharon’s Bean brats

1 can dark red kidney beans

1/2 cup quick oats

1/2 cup cooked brown rice

3 TB smoky BBQ sauce (it’s not spicy) – you could use diced tomatoes, too or probably even ketchup – you need the moisture.  Jeff’s recipe calls for 2 TB moisture but it wasn’t enough liquid to get them to stick together well.

1 tsp salt (I think I could have left this out completely)

1 tsp pepper

1/4 tsp allspice

1 tsp paprika

1 tsp marjoram

1 tsp sage

1 tsp onion powder

1 tsp garlic powder

Mash up the kidney beans with a potato masher.  Add the oats and the rice and the spices and mix them all up together.  Add the liquid and stir and smush it all up til it is all well mixed.

I used my sushi mat to make the rolls and compress them together tightly.  I covered the sushi mat with plastic wrap (to keep the mat clean and to make sure the beans wouldn’t stick to the mat). I took a handful of brat mixture, put it on the sushi mat and used the sushi mat to make them into rolls and tightly compressed them together.

Put the rolls into the refrigerator for about an hour.  This allows the starches to bind the rolls together.

Cook the brats by your method of choice – broiler, skillet or wrap in foil and throw in the campfire!  You have to keep rolling them to get them evenly browned on all sides.

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Brats ready to go on the grill

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Brat served on a crisp romaine leaf with leftover potato salad and grilled veggies

 

Hope you have fun this summer experimenting with grilled veggies and  bean and veggie burgers and transforming traditional foods into plant strong dishes!

Remember to have fun with your food and enjoy!


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Recipe for a plantstrong pizza party, Days 16 and 17, Engine 2 Nationwide challenge!

I have had some requests for the pizza sauce and whole wheat pizza crust recipes from our Engine 2 pizza party last Friday, so I thought I would share them here! First, make sure you invite some good friends over to help you eat all of the delicious food you will be making. Next, set aside a few hours if you want to make your sauce nice and thick. You can go about your day, and just check on it periodically and get your crust rising while it simmers.

Jean’s Pizza Sauce (just a guideline, adjust the ingredients to your taste buds!)

2 medium onions, roughly chopped

A few large cloves of garlic, chopped

Crushed red pepper, a few shakes, or less if you don’t like spicy sauce

2-3 carrots, washed and chopped

28 oz can of low sodium crushed tomatoes

1 container of Pomi no salt added tomatoes (26.5 oz) or 2- 15 oz cans of no salt added diced tomatoes

1/2 of a 6 oz can of tomato paste

A few tablespoons of oregano

A couple of tablespoons of dried basil or fresh basil

Heat up your pan (I use a nonstick stock pot) and add the onions, garlic, and carrots, and sauté until soft. If they start to stick, add a little water or veggie broth. Next, add the oregano, red pepper and dried basil. If using fresh basil, add it just in the last few min of simmering your sauce so it stays fresh tasting. Next, add the tomato paste and heat it up and incorporate the spices. Add the crushed and chopped or diced tomatoes. Stir and let it simmer on low after you get it bubbling. After an hour or two, blend it with an immersion blender to make  it smooth. If you  don’t have one, then grate the carrots before you add them to the sauce. Let the sauce simmer a total of about 4 hours so it cooks down and thickens. Taste and add more of whatever you think it needs. In the summer, we also add zucchini to the sauce. The onion and carrot will help sweeten the sauce so you  don’t need any sugar.

Pizza sauce

You can make your pizza party simpler by using pizza sauce from a jar if you  need to save time. It is  difficult to find  oil free sauce but not impossible. Classico fire roasted pizza sauce is the only one I have found locally that is oil free, but I doubt it is low sodium. Chime in if you have found one!

Scott’s whole wheat pizza crust:

2 cups warm water,105-115 degrees

1 tablespoon molasses

1 tablespoon yeast

1 lb , 9 oz whole wheat flour

1/4 cup vital wheat gluten

1 tablespoon salt (I use about 1/2)

1 tablespoon applesauce

Preheat oven to 375 degrees 

Mix the molasses into the warm water. Sprinkle the yeast on top and give it a few minutes to form a sponge. In the meantime, weigh out the flour. Add about half of it to the sponge along with the vital wheat gluten, then add the salt and the oil. Stir well with a wooden spoon gradually adding the rest of the flour.

Transfer the dough to a Kitchen-Aid or other upright stand mixer and mix, using the dough hook, on the lowest speed to combine the ingredients, adding more flour a little at a time if necessary to keep the dough from sticking to the sides of the bowl. After a minute or 2, increase the mixer speed to 2 and let it knead the dough for 10 minutes until it is smooth and elastic. Remove the dough from the bowl, divide it into two, cover it with flour, place it on a cutting board, cover it with a plastic bag and let it rise for about 45 min or until doubled in size.

Stretch the dough onto a 14″ round pizza pan sprinkled with corn meal. I like to turn it upside down and slowly remove it from the pan and bake it for 450 degrees for about 6 minutes. I found a new toy recently that helped me stretch the dough. It’s a small wooden pizza dough roller I found at the grocery store and it’s my new favorite kitchen tool!

Top your pizza with whatever you like–  tomato sauce cashew cheez, hummus, fresh veggies, olives, spinach…the possibilities are endless!

Put the pizza back on the stone or back into the oven on the pan with your toppings and bake at 450 degrees for about 10 min or until it’s as crsip as you like.

If the making your own dough is too cumbersome or time consuming for you, you can purchase oil free crusts, although they are somewhat difficult to find. Ann Esselstyn recommends Sami’s bakery crusts, but I found the shipping cost to be a little high. They make a millet and flax crust that looks tasty. You can also use oil free pita or oil free tortillas. I like Ezekiel sprouted grain tortillas.

Let your imagination be your guide, serve your pizza with a big salad and some fresh fruit, or have a salad pizza, and top your pizza with all of your salad fixings!

Remember to have fun with your food and enjoy!

pizza dough rising

pizza roller

spinach pizza 

E2 pizza11

E2 pizza 16

 


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Lemon garlic hummus with roasted yellow bell pepper and my first cooking video!

I like to make hummus on Sunday afternoon when I get home from church to have for lunch and so I have leftovers for snacks and lunches during the week. I especially love it when we have fresh tomatoes in the garden so I can make hummus sandwiches with fresh greens, tomatoes, and whole grain mustard. Hummus is filling and nutritious and you can use it for so many dishes. For example, if you like 3-2-1 dressing (3 TBS balsamic, 2 TBS mustard, 1 TBS maple syrup), but you want to change it up and give it some more texture and creaminess, just add a little hummus! It’s great on grilled Portobello mushroom, as a snack with raw veggies or in a wrap with a tortilla or a romaine or collard leaf.

Hummus is a great way to add beans to your diet, especially if you’re new to this way of eating and not so sure about eating whole beans yet. I remember before we started eating this way and I used to groan a little inside when my husband would make a dish with beans. Now I LOVE all kinds of beans. They are a great source of plant protein, will help you feel full, are rich in phytonutrients and can help you lower your blood pressure, lose weight, lower your cholesterol and may even be protective against cancer according to Michael Greer, MD from nutritionfacts.org. So eat your beans! Have some hummus, rice and beans, bean tortillas, bean dip, veggie and bean soup, bean salad, or whatever you like.

Today, on a whim, I decided to try to make a video about making hummus. The lighting wasn’t perfect and I had some technical difficulties, but it was fun and I hope you enjoy it!