Three Grain Salad With Beets and Walnuts

Lotsa Vegetable Chowder by Judy Micklewright From Forks Over Knives – The Cookbook

www.ForksOverKnives.com
Ingredients
8 small Yukon Gold, white, or russet potatoes (about
2 pounds), cut into ½-inch chunks
½ small onion, peeled and chopped
3 ears fresh corn, kernels removed (about 1¾ cups),
cobs reserved
2 medium carrots, peeled and diced
2 stalks of celery, chopped
¼ cup chopped red bell pepper
1 cup chopped broccoli and cauliflower stalks,
outer fibrous parts removed and discarded (about
½ pound)
1 clove garlic, peeled and minced
2 tablespoons chopped thyme
1/8 teaspoon white pepper
2 teaspoons ground cumin
3 tablespoons chopped dill
Salt to taste
Instructions:
In a large pot, combine the potatoes, onion, corn kernels and cobs, carrots, celery, pepper, broccoli and cauliflower, garlic, thyme, white pepper, cumin, and 6 cups water. Bring to a boil over high heat. Reduce the heat to medium-low and simmer for 30 minutes, or until the vegetables are tender.
Remove the corn cobs and let cool. Remove 1 cup of the soup and puree in a blender with
a tight-fitting lid, covered with a towel. (If you like a thicker soup, puree 2 cups.) Return the
pureed soup to the pot and add the dill. Scrape corn cobs with back of a knife to remove the
creamy corn bits from the kernel, and add the bits to the pot. Stir well and season with salt.

JACKIES BLACK BEAN SALAD *** Hacres.com

1 cup Black Beans (cooked and drained)
1 cup Frozen Corn (thawed)
1 cup Celery (diced)
1/4 cup Sweet Onion (diced)
1/4 cup Red Pepper (diced)
1/4 cup Tomato (diced)
 
Marinate all of the above in your favorite Italian Dressing (the longer the better), stirring occasionally for
best results. Serve on shredded lettuce or eat as is.

Everyone loves it, even non-vegans. Excellent year round!"

ENJOY!
 
*ORGANIC INGREDIENTS ARE ALWAYS RECOMMENDED.

great Superbowl recipes

Recipes for Super Bowl XLVI

Posted on January 31, 2012

Super Bowl XLVI is this Sunday and Julieanna Hever, R.D. has partnered with FOK to bring you delicious, healthy plant-based diet recipes for your Game Day party. Hope you enjoy!

Table of Contents:

1. Hearty Nachos
2. Roasted Red Pepper Hummus Tapenade
3. BBQ Tofu “Wings”
4. Lentil Chili
5. Whole-Grain Corn Muffins

Download PDF Version

 

1 ~ Hearty Nachos

These nachos are a meal in and of themselves. You can also use the versatile cheese sauce on potatoes, raw or cooked vegetables, and cooked whole grains and legumes.

Cheese Sauce:
1/2 cup raw cashews, soaked in water for at least 30 minutes and then rinsed
1 TB. tahini
1 roasted red pepper (rinsed from jar or prepared from fresh)
1/4 cup nutritional yeast flakes
1 TB. tamari (or Bragg’s liquid aminos or low-sodium soy sauce)
zest and juice of 1 lemon
1/4 tsp. cayenne pepper
1/4 cup water

Bean Dip:
1 (16-oz.) can oil-free refried beans (plain pinto beans will work, too)
1 cup prepared salsa
1 1/2 tsp. chili powder

Garnishes (optional):
1 avocado, sliced
1/2 cup fresh cilantro, finely chopped (parsley or lettuce can substitute)
1/2 cup prepared salsa
1/2 cup fresh tomatoes, diced
Baked unsalted tortilla chips

1. In a blender, combine cashews, tahini, roasted red pepper, nutritional yeast flakes, tamari, cayenne pepper, and water. Blend on high until smooth and set aside.

2. In a medium saucepan over medium heat, place beans, salsa, and chili powder. Continue to stir while the mixture heats and combines. Once the beans are smooth, turn off heat.

3. Spread bean dip evenly onto the bottom of a medium-sized serving bowl or baking dish. Smooth surface and sprinkle cilantro over beans. Pour some or all of the Cheese Sauce on top of the cilantro. You can serve the extra Cheese Sauce on the side for the rest of the meal or for dipping. Or you can halve the recipe.

4. Garnish with sliced avocado, extra salsa, and diced fresh tomatoes and serve with chips.

2 ~ Roasted Red Pepper Tapenade Hummus

A combination of zesty and sour, this play on hummus may look benign, but it has a spicy kick and will give some heat to keep you energized for the game.

1 (15-oz.) can garbanzo beans, rinsed and drained
1 cup roasted red peppers (from the jar, rinsed)
1/2 cup artichoke hearts, packed in water and rinsed
1/4 cup tahini
zest and juice of 1 lemon
2 TB. tamari (or Bragg’s liquid aminos or low-sodium soy sauce)
1 TB. capers
1-2 cloves garlic, minced
1/2 tsp. black pepper
1/4 tsp. cayenne pepper
1/4 cup kalamata olives, pitted (optional, or as garnish)

1. Place all ingredients into a food processor, fitted with an S-blade. Process until well-combined.

2. Serve with baked tortilla chips, whole grain crackers, and/or raw vegetables.

3 ~ BBQ Tofu Wings

Plant-based? Yes…you can still have your spicy hot wings and eat them too. Enjoy these hot and sour “Wings” with oil-free, dairy-free ranch dressing and with crunchy celery.

14 oz. package extra firm tofu
1 (6-oz.) can tomato paste
1/2 cup pineapple juice
1/4 cup 100% pure maple syrup
3 TB. tamari (or Bragg’s liquid aminos or low-sodium soy sauce)
2 TB. apple cider vinegar
2 TB. stone ground mustard
1 TB. minced ginger
1-2 cloves garlic, minced
1/2 tsp. ground chipotle powder
1/2 tsp. paprika (or smoked paprika)
1/2 tsp. ground black pepper
1/4 tsp. onion powder
1/4 tsp. cayenne pepper

1. Rinse and drain tofu, pressing out as much water as possible with paper towels. Slice it into small rectangles (approximately 24 pieces) and set aside.

2. In a blender, combine the remaining ingredients and blend until smooth.

3. Pour half of the BBQ sauce onto the bottom of an 8x10x2.5-inch baking pan. Gently place the tofu pieces over the sauce evenly across the pan. Pour remaining sauce over tofu and distribute it evenly over all the pieces.

4. Place in refrigerator for at least 30 minutes to marinate.

5. Preheat oven to 350°F.

6. Bake for 30 minutes. Then take the pan out, flip the tofu rectangles over and bake for 15 more minutes or until golden brown.

7. Serve with celery sticks and oil-free, dairy-free ranch dressing. You can use this BBQ sauce in other recipes or over baked potatoes, rice, or quinoa.

4 ~ Lentil Chili

This hearty chili is robust and satiating. Enjoy with a Whole-Grain Corn Muffin (or two) and even a dollop of Cheese Sauce. Keep this recipe on standby for anytime you want a warm, easy, and soothing stew.

1 1/2 cups yellow onion, chopped
1 1/2 cups celery, chopped
1 cup carrots, sliced
1 cup bell pepper, chopped
1-2 garlic cloves, minced
6 cups vegetable broth
1 1/2 TB. chili powder
1 tsp. cumin
1 tsp. paprika
1/2 tsp. ground chipotle powder or smoked paprika
1/2 tsp. cayenne pepper
2 cups green lentils, rinsed
1 (28-oz.) can crushed tomatoes
1 (15-oz.) can kidney beans
zest and juice of 1 lime

1. In a large soup pot over medium-high heat, sauté onion, celery, carrots, bell pepper, and garlic in 1 cup of the vegetable broth. Stir occasionally and cook until vegetables soften, approximately 5-7 minutes.

2. Add chili powder, cumin, paprika, ground chipotle powder, and cayenne pepper and cook for an additional minute, stirring well.

3. Add lentils, crushed tomatoes, kidney beans, and remaining vegetable broth into the soup pot. Cover and bring to a boil. Cover and bring to a boil. Once boiling, reduce heat and simmer until lentils are soft, approximately 45 minutes, stirring occasionally.

4. When lentils are cooked, zest and juice lime into the chili and stir. Taste and add spice according to preference. Serve hot with Whole-Grain Corn Muffins.

5 ~ Whole-Grain Corn Muffins

The perfect addition to a piping hot bowl of Lentil Chili is lightly sweetened cornbread. But, for the Big Game, you can make individual cornbread muffins so you can pass them around and keep your eye on the game.

1 1/2 TB. ground flaxseed
1 cup unsweetened plain almond milk
1/2 cup unsweetened applesauce
1/2 cup 100% pure maple syrup
1 cup corn meal
1 cup oat flour
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
1 cup frozen corn kernels, thawed

1. Preheat oven to 375°F.

2. In a small bowl, combine flaxseed with almond milk and set aside to allow it to gel for 5 minutes.

3. In a large mixing bowl, stir applesauce and maple syrup together and add in flaxseed/almond milk mixture. Then sift in corn meal, oat flour, baking soda, baking powder, and salt. Stir until well-combined, but avoid over-mixing. Add in the corn kernels.

4. Either using a silicone 12-cup muffin pan or a 12-cup muffin pan lined with paper, spoon out equal portions of batter into the cups.

5. Bake for 20 minutes or until toothpick comes out clean when inserted into the center. Serve warm.