Plant Based U

Fat-Free and Low Fat Vegan Plant Based Recipes

gluten-free

Dr. Fuhrman’s Cinnamon Fruit Oatmeal Recipe

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Now that’s it’s cooling down, you may be craving something warm and comforting for breakfast these days instead of smoothies or cold cereal. So I decided to make up one of Dr. Fuhrman’s (author of Eat To Live and Super Immunity) ultra healthy nutritarian breakfast oatmeal recipes.

This is ultra healthy because it contains zero processed ingredients and zero sugar or sweetener. It relies on whole foods for fibre and nutrition and naturally sweet fruit for flavor. It’s got healthy omega 3’s in the form of walnuts and fresh ground flax seed (which I use my coffee grinder for) .

I whipped this up and it was a nice change from the same old oatmeal. If you prefer steel cut oats instead you can definitely use those for the base and then just add the fruit and nut toppings to it. (I often make steel cut oats in my rice cooker for a no fuss breakfast.)

I used a little more cinnamon than in the recipe because I just love my ceylon cinnamon. It’s a delicious sweet variety that tastes almost like candied cinnamon. You should try it, it makes oatmeal and baked goods taste even better!

I also like that this is a high raw recipe, in that a lot of the ingredients are raw and not cooked, such as the apples, flax and walnuts.

My oatmeal turned purple because I only had frozen mixed berries, so if you use fresh yours will look a little less colorful! 🙂

Dr. Fuhrman’s Cinnamon Fruit Oatmeal

 

Serves 2 (Prep time 15 minutes) (Mandi/Andi score 7)

Ingredients:

1 cup water
1 tsp vanilla extract
1/4 tsp cinnamon
1/2 cup old fashioned rolled oats (not instant/quick oats)
1/2 cup blueberries or mixed berries (fresh or frozen)
2 apples, peeled, cored and diced
2 tbsp chopped walnuts
1 tbsp ground flax seed
1/4 cup raisins (optional)

Directions:

1. In a medium saucepan add the water, vanilla and cinnamon. Bring to a boil.

2. Add oats and reduce heat to a simmer and cook for about 5 minutes.

3. When the oats are soft add the berries and stir in. Continue cooking until heated through.

4. Remove from heat. Cover and let stand 15 minutes until thick.

5. Mix in the apples, walnuts, flax and raisins.

6. Serve.

Nutrition Facts: 1 serving 240.7 Calories 12.7 g Protein 40.8 g Carbohydrates 8.1 g Total Fat 6.8 mg Sodium

The Mandi/Andi score refers to a nutrient dense value of the recipe that Dr. Fuhrman uses in his program. He now recommends that you aim for 100+ in Mandi points a day for nutrient dense foods.  One serving of this recipe will give you 7 points.

Have you ever tried one of Dr. Fuhrman’s recipes before? What’s your favorite healthy breakfast?

Fat Free Vegan Red Lentil Tarka Dal Curry (Indian Lentil Curry)

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Now that the weather is cooling down, how about some delicious dal curries to warm things up?

This is another version of tarka (meaning tempered spices) dal using split red lentils. It is really simple to make, totally vegan and contains only a few ingredients. I make this recipe often when I’m looking for a quick dish and I always keep onions, tomatoes and red lentils on hand for just such an occasion. What’s nice about this dish is you can take this basic recipe and change it up with different spices, add more or omit the chilies depending how spicy you like it and use it as a thick stew as it is or a curry to serve over rice.

The dal is cooked separately and then the tarka seasonings are fried on their own and added  after so they retain more of their flavor. If you’re short on time you can throw everything in together, but it might be a little blander so you’ll want to adjust the seasonings. Normally the spices are tempered in ghee or oil, but since I don’t use oil in my recipes I’ve added slightly more whole dried spices to this recipe and used some water instead.

This is a beautiful dish that is great for entertaining and also a nice way to introduce lentils to your friends and family that may be skeptical of them. Red lentils are very mild and don’t have any flavor when they are cooked so they absorb the flavors they are cooked in very well. I prefer using split red lentils over regular whole brown lentils for this recipe as they are lighter and smoother tasting.

Feel free to try using other lentils, but you will need to cook your dal much longer as whole lentils will take twice as long to cook.

 

Fat Free Vegan Red Lentil Tarka Dal (Indian Lentil Curry)

Serves 4

Dal Ingredients:

1 cup red lentils (split)
1 large onion, diced
2 large tomatoes, diced (or 1 15 oz. can diced tomatoes)
2-3 cloves of garlic, minced
1/4 tsp turmeric
1/2 – 3/4 tsp Herbamare or salt to taste
3 cups of water or vegetable broth (low sodium)
1-2 tbsp lemon juice
3/4 tsp roasted ground cumin
1/2 tsp roasted ground coriander
1 handful cilantro/coriander, chopped for garnish

Tarka Tempering:

2-3 inches of ginger peeled and sliced in long strips
1 tsp cumin seeds
1 tsp mustard seeds (black)
1 dried red chilli, chopped (more if desired)
4-6 curry leaves *optional

Directions:

1. Place lentils into a mesh metal strainer and rinse under cold water until water runs clear. *To cook your lentils faster you can soak in warm water while you prep the rest of your vegetables.

2. Heat a medium saucepan or wok over medium heat and add the onions, garlic and turmeric. Sprinkle a little salt on the onions to get them to sweat. Saute for 2-3 minutes and then add the tomatoes and continue cooking until the tomatoes are soft.

3. Add drained lentils and 3 cups of water or vegetable broth. Stir and bring to a boil uncovered. Turn heat down to medium low and and cover with a vented lid (or leave lid cracked to let steam escape) cook for 20-30 minutes until the lentils are soft and to desired tenderness.

4. In another pan, add a little water and fry the slices of ginger, chilies and curry leaves. Stir the ginger. When the water dissipates, add the mustard seeds and toast until they pop. Then add the cumin seeds and toast for a minute or two.

5. Add the tarka seasonings, lemon juice, cumin and coriander powder to the dal and stir in. Add Herbamare or salt to taste and adjust seasonings if desired.

6. Serve and garnish with chopped cilantro.

Additional Tips:

If you like you can use different lentils, but keep in mind that whole lentils will take longer to cook, so you may need to cook this dal for around an hour until they are soft.

What’s your favorite way to use lentils?  

Soy Curls With Chickpeas In Tomato Sauce

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Soy Curls with Chickpeas and Tomato Sauce

I would say this recipe reminds me a bit of chicken cacciatore and it’s one of my favorite ways to make Soy Curls. I find Soy Curls need to be seasoned well and it’s nice to have a sauce to cook them in for better flavor. Sometimes I add sautéed eggplant to this recipe, but I didn’t have any today, so it’s just onions, soy curls and chickpeas in tomato sauce. I served mine with multigrain rice from Trader Joe’s but you can also serve this over pasta, couscous, quinoa or another rice of your choice.

Soy Curls are a non-GMO product made by Butler Foods and come from Portland, Oregon. So if you’re in Portland you will find them at Food Fight Vegan Grocery, Whole Foods and other health food stores. You can also sample them in dishes at places like Homegrown Smoker Food Cart, A N D Cafe, Blossoming Lotus Restaurant and many more.

There are a lot of different ways you can prepare Soy Curls. I like that they are a dry product that you can keep in the cupboard as opposed to having to refrigerate it or freeze it and it’s unflavored so you can season it however you want.

Here is what the package looks like. One package will make 3-4 recipes for 4 servings.

If you don’t live in Portland you can buy Soy Curls online and have them shipped anywhere in the continental USA (my mom orders these and has them shipped to her place in Texas).

I prefer to not use the chicken style seasoning they sell as it contains hydrolized soy protein which is another term for MSG. (For more info on food ingredient terms that contain or mean MSG check out http://www.truthinlabeling.org/hiddensources.html)

Here is one of my favorite ways to prepare Soy Curls. You can use this recipe or adapt it to contain whatever seasonings you desire. You can even turn it into a curry if you want to add cayenne pepper or hot chilies too.

 Soy Curls With Chickpeas In Tomato Sauce

 

Serves 4

Ingredients:

1 onion, diced
2-3 cloves of garlic, minced
2 14.5 oz cans fire roasted diced tomatoes (I use Muir Glen Organic)
1 15 oz can chickpeas, drained (I use Eden Organics Salt-Free)
1 – 1 1/2 cups Soy Curls (buy on Amazon here)
Trader Joe’s 21 Seasoning Salute to taste (or other salt free herb seasoning)
Herbamare or salt to taste
Fresh ground pepper to taste

Directions:

1. Soak Soy Curls in a large bowl of warm water and sprinkle in some salt and 21 Seasoning Salute. Adding some salt will help give the soy curls some flavor. Leave for 8-10 minutes while you chop your onion and garlic.

2. In a large non-stick skillet or wok sauté onion and garlic dry for 4-5 minutes until soft.

3. Drain the Soy Curls, season with more 21 Seasoning Salute or salt free seasoning and add to the pan and sauté until the soy curls dry out a bit (4-5 minutes.)

4. Add tomatoes and drained chickpeas, and stir. Break up the tomatoes and season to taste with Herbamare or salt and pepper and any other desired seasonings.

5. Cook until tomatoes are soft.

6. Serve with rice, quinoa or pasta.

Have you ever tried Soy Curls before? What’s your favorite way to cook them?

Low Fat Vegan Quinoa Stuffed Zucchini Boats

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These vegan quinoa stuffed zucchini boats would make a delicious entree for a special dinner or any holiday occasion. I really think it’s important to have a nice entree when serving a holiday meal without meat so those who are not used to eating vegan feel more comfortable eating something more eye catching and filling than a plate full of vegetable sides.

Honestly I think that’s the major problem with people’s perception of a vegan diet. When you take away the meat, they assume they are supposed to just eat salad, a side of steamed vegetables and maybe some rice or a potato and this can get rather mundane day after day. I find that most traditional restaurants have no clue how to make a vegan plate and often just take take take without giving anything back. No meat, no cheese, no creamy sauce/dressing and you’re left with a tiny plate of vegetables with little calories (so you’re starving 30 minutes later).

Don’t let this happen to your family or dinner guests! If you want to serve them a delicious vegan dinner, why not have a beautiful entree like a stuffed vegetable? I have made Greek Stuffed Eggplant on the blog here, Greek Stuffed Peppers and Holiday Stuffed Acorn Squash in my new ebook here. All of them contain rice, so let’s switch it up and try quinoa instead of rice for a change?

Now quinoa can be quite bland on it’s own so it’s nice to serve with saucy vegetables, or season it while it cooks (which is what I did in this recipe.) Then I sautéed it with cooked vegetables to let the flavors meld and then tossed in some chopped pecans and cranberries for good measure to add some more flavor and texture to it.

Most recipes I’ve seen on the internet for zucchini boats are based on ground beef and then topped with cheese and let’s face it, zucchini doesn’t have to be completely hidden by overpowering flavors for people to enjoy it! Zucchini lovers unite! Show everyone how delicious it can be on it’s own without being covered in meat and cheese. 🙂

Check out my recipe below:

(Vegan) Quinoa Stuffed Zucchini Boats

 

Serves 8 

Ingredients:

Quinoa:

1/2 cup quinoa
1/2 cup vegetable broth low sodium or homemade
1 tbsp balsamic vinegar
1/2 tbsp fresh or 1/2 tsp dried thyme
1/4 tsp salt
Fresh ground pepper (as desired)

Zucchini Boats:

4 medium zucchini, washed
1 medium sweet onion, diced
4 cloves of garlic, minced
1 medium carrot, diced
1 stalk of celery, diced
1 handful of greens like spinach, chard, beet greens etc. chopped
1/2-1 cup vegetable broth low sodium or homemade (to cook with)
2 1/2 tbsp balsamic vinegar
1/2 tbsp fresh thyme or 1/2 tsp dried thyme
1/4 cup pecans, chopped
2 tbsp cranberries (apple juice sweetened)
1/4 tsp Herbamare or salt (or as desired)
Fresh ground pepper

Directions:

1. Soak the quinoa in a bowl of cool water for 15 minutes.

2. Fill a large 6 quart/litre pot with water and bring to a boil.

3. While waiting for pot to boil, drain quinoa, add vegetable broth 1 tbsp balsamic vinegar, thyme and salt and pepper to a small pot. Bring to a boil and then cover and reduce heat and cook for 25 minutes. Remove from heat, fluff and set aside.

4. Preheat oven to 375 F / 191 C and add zucchinis whole to the large pot of water and boil for 15 minutes until tender. Set aside on racks to cool.

5. Slice zucchinis in half and scoop out the middle seeds, leaving enough flesh to hold the zucchini together. Chop the flesh and set aside. (You can use or discard the seeds if you wish. I discard most of them in favor of the other diced vegetables I’m using)

6. Meanwhile in a large skillet or wok add 1/2 cup vegetable broth and heat over medium high heat. When hot, add onions carrots and thyme. Sauté for 2 or 3 minutes and then add celery, some of the zucchini pulp, balsamic vinegar and garlic. Continue cooking until tender. Add more broth if needed to prevent sticking. Toss in pecans, cranberries, and quinoa and season with salt and pepper as desired.

7. If desired sprinkle some balsamic vinegar and/or salt lightly on the inside of the zucchini boats. Stuff the zucchini with filling mixture. Bake for 20-25 minutes until tender.

8. Serve warm.

Please note: you will not have room for all the other vegetables and quinoa if you use all of the zucchini pulp and seeds. So i just use the pulp and chop it and discard the heavily seeded parts.

I served these with traditional Thanksgiving sides like Garlic Mashed Potatoes and stuffing. For more Thanksgiving and other delicious entree recipes check out my new recipe ebook Vegan Comfort Foods From Around The World. (Some favorite holiday recipes include Holiday Stuffed Acorn Squash, Garlic Mashed Potatoes With Mushrooms and Onions, Cranberry Pecan Holiday Stuffing, Holiday Yam Pecan Casserole, The Best Cabbage Rolls and more.)

Have you ever had stuffed zucchini before or any other stuffed vegetable?

Vegan Comfort Foods From Around The World Now Available!

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My new recipe eBook Vegan Comfort Foods From Around The World is now available!

I originally wanted to release this in the spring, but I decided to double the amount of recipes included in it and take more delicious photographs! It’s got over 60 recipes in it. All are 100% oil free, low in fat and based on whole foods like potatoes, yams/sweet potatoes/ rice, beans and lentils. There’s absolutely NO fake meat and no fake cheese in these recipes either!

I also teach you how to cook brown rice, Indian rice, quinoa and pasta so you can have delicious side dishes.

Oh and did I mention there are 5 different gravy recipes too? As well as cheezy sauce, hummus, baba ghanoush, roasted red pepper hummus, tangy ranch dip and queso sauce, so you’ll never again wonder what to put on your vegetables!

Some of my favorite recipes include:

Fettuccini Alfredo With Mushrooms And Spinach

Indian Chickpea Curry (Chana Masala)

Greek Rice Stuffed Peppers

Vegan Baked Butternut Squash Mac and Cheese

Marinated Portobello Bean Burritos

Black Bean And Corn Tacos

The Best Cabbage Rolls

and more!

So check it out:

http://www.plantbasedu.com/comfortfoods

 

Low Fat Vegan Baked Butternut Squash Macaroni & Cheese

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Vegan Baked Butternut Squash Mac and Cheese is one of my faaaaavorite recipes in my new ebook. I make it quite often for my friends and family and it’s super pretty to serve with the panko topping and red and green spices on top.

This is one of my favorite recipes I created for my cookbook

Vegan Comfort Foods From Around The World 3D

And the winner of my new ebook Vegan Comfort Foods From Around the World is…..

Missy!

Congratulations Missy! You will receive a copy of my new recipe ebook Comfort Foods From Around The World.

Now on to my delicious recipe of the week… This one was mentioned numerous times by you guys as one you just HAD to have. So I’m giving you a sneak peek this week before my ebook goes on sale next week.

A delicious vegan mac and cheese recipe can be quite elusive to find. I had actually never eaten vegan mac and cheese until I started playing around with recipes and made one myself. But later whenever I saw vegan mac and cheese while traveling around Canada and the USA I tried some because I was curious what other people had come up with. Generally speaking it’s not that special. Most vegetarian restaurants serve macaroni tossed in oil and a bit of seasoning and then top it with fake (vegan) cheese and then bake it and you end up with a slightly greasy, fairly salty overcooked macaroni that leaves much to be desired. I have yet to be impressed.

I think what makes a great mac and cheese regardless if it’s vegan or not is having some actual cheese sauce in it. All of these vegetarian restaurants skipped this essential part! (I am still baffled as to why they would do this, when classic recipes always have a cheese sauce.)

My vegan mac and cheese recipe actually doesn’t contain any oil or fake vegan cheese at all. I wanted the “cheese” sauce to be amazing and give all the flavour to this classic casserole dish without the need for high fat vegan cheese. I’ve even served this to my mom’s friends and they had NO IDEA that it was vegan or that it didn’t contain cheese. Needless to say whenever I am cooking for people who are skeptical of vegan food this is one of my top 3 go to dishes. (My others are Quinoa Veggie Chilli and Greek Stuffed Peppers which are also in my Comfort Foods From Around The World recipe ebook).

What I love about using squash in the cheese sauce is that it’s a natural thickener because of the high starch content, that way you can easily create a thick creamy sauce without any extra oil or fat and it holds it together nicely.

The 2 essential ingredients for flavoring this recipe would be miso paste and smoked paprika. Miso paste is what gives this sauce a really cheesy flavor, because it’s fermented and tangy. (Nutritional yeast also helps, but you need the miso paste for it to taste like cheese.) My favorite is Genmai brown rice miso paste, you can find it at the health food store in the refrigerated section near the tofu and fake meat products. I have tried using different miso pastes like white (shiro) and yellow miso but they are much milder and I found I had to add a lot more to my recipes. So keep this in mind if you use a different kind of miso paste and use as much as you feel you need when taste testing your sauce. The other ingredient is smoked paprika, I think this is a vast improvement over regular paprika (which I never liked as a child) and I like to include it in any recipes that I’d like a nice mild smokey flavor to. Plus it’s absolutely gorgeous for sprinkling on top of recipes as you can see as well. So do try and find smoked paprika, once you do you’ll want to put it on everything! (and of course check Amazon if you can’t find it locally.)

I know this is recipe is one you’re going to want to make for your family again and again because it’s delicious, yet light. It has all the decadence of mac and cheese without the guilt or the excess calories and you easily serve it with a side salad or steamed vegetable like broccoli to make an even more balanced meal.

This is by far the BEST vegan mac and cheese I’ve ever had (and I’ve tried a lot). It’s so good that all your vegan and omnivore friends will be begging you to make it again and again. And best of all it is very low in fat and much healthier than the original classic.

Vegan Baked Butternut Squash Mac & Cheese

from Comfort Foods From Around The World

Serves 6

Ingredients:

½ medium butternut squash (or 1 2/3 cups cooked and mashed)
16 oz/454 g package elbow macaroni or spirals (for GF use Tinkyada brown rice pasta for best results)
1/4-1/2 tsp. salt (*optional for pasta)
1/2-3/4 cup vegetable broth (for cooking)
1 large onion, diced
4 cloves garlic, minced
3 tsp. brown rice miso (use more if using shiro/white/yellow miso)
3 cups almond milk (unsweetened original)
2 tbsp. flour or cornstarch
3/4-cup nutritional yeast flakes
1/4-1/2 tsp. black pepper
1/2-1 tsp. smoked paprika
1/2-3/4 tsp. salt (*optional for sauce)

Topping:
2/3 cup panko breadcrumbs (or GF)
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. smoked paprika

Directions:

1. Peel and cube the butternut squash and bring to a boil and steam just until soft. Alternatively you can cook in a pressure cooker at high pressure for 5-7 minutes. Drain well. (Tip, if your squash is hard to peel or cut, pop it in the microwave for 3-4 minutes to soften the skin to make it easier to slice.) Measure out 1 2/3 cup of mashed squash and set aside.

2. In a large pot, bring water to a rolling boil and then add salt if desired. Add pasta and cook just before tender. Generally it’s about 5 minutes. Drain well in a colander and rinse in cold water. (Do not overcook the pasta.)

3. Preheat oven to 350 F/ 177 C.

4. In a large saucepan heat vegetable broth over medium heat and add the onions. Cook for 5-6 minutes until tender adding broth when needed to prevent burning.

5. Add cooked onions and any remaining broth from pan into Vitamix or food processor, add mashed squash and miso and blend until combined. Set aside

6. In the same large saucepan add 1 cup of the almond milk and sprinkle 1 tbsp. of the flour or cornstarch when hot and whisk in. Add the remaining 2 cups of milk and sprinkle in another tbsp. of flour. Whisk this together fast. It’s ok if there are a few small bits of flour still.

7. Cook the sauce for a minute or two until hot and quickly add the squash mixture and whisk in. Heat through another minute or two and then add the nutritional yeast and whisk in. Turn off heat and add remaining seasonings starting with the lower amounts. Taste test and add additional seasonings to your liking.

8. Add drained pasta to sauce pot and stir to coat. Spread out in a casserole dish. (If you want to add some vegan cheese like Daiya cheese you would layer some in now and mix it in, but I don’t feel the need to add it personally.) Sprinkle breadcrumbs evenly over top. Sprinkle basil, oregano and paprika to cover.

9. Bake for 20-30 minutes just until pasta is tender. (20 minutes if you slightly overcooked your pasta, 30 minutes if you didn’t)

10. Serve with steamed broccoli or a green salad.

Additional Tips:

To save time you can use frozen cubed butternut squash and then cook it and mash it, or use canned butternut squash. Both are sold at health food stores in North America.

Smoked paprika (also called Spanish Paprika) is much more flavourful than traditional paprika, it lends a nice smokey flavor to this cheesy sauce. McCormick makes one, or you can get it at some ethnic or Indian markets.

To reheat you will want to either microwave it and then toast it in the oven or toaster oven to crisp up the breadcrumbs again, or just reheat in the oven until warm.

 What do you think of this recipe? Have you ever tried vegan mac and cheese before?

This is just 1 of 60 other delicious recipes in my new recipe ebook Comfort Foods From Around The World. It’s going to be released shortly, so make sure you are subscribed to my mailing list to keep up to date on it’s release!

Preview Photos From Vegan Comfort Foods From Around The World Recipe Ebook

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I’m excited to announce that I’ll have a BRAND NEW recipe ebook coming out soon. This one has been a long time in the making, because I was forever adding recipes and expanding the tutorials included in it. My ebook Vegan Comfort Foods From Around The World has ballooned to over 60 new delicious recipes and includes how to cook every low fat vegan side dish from scratch as well.

This is the one recipe book you’re going to want to dive in and start making recipes from right away. I’ve taken classic rich and decadent (and typically unhealthy) comfort foods and stripped the fat and processed ingredients from it and created a delicious and whole foods based version. There is absolutely NO processed fake meat, NO store bought fake vegan cheese or anything like that in these recipes. These dishes are nutritious and focus on calories from whole carbohydrates and lean vegan proteins such as lentils and beans. It’s also extremely gluten free friendly, and most recipes are soy free and nut free as well. There are a few recipes that use tofu (for tofu ricotta “cheese”), but the majority of the recipes are based on vegetables and whole grains and legumes.

Right now we’re just finishing up some final edits for the ebook and it will be available shortly. But I wanted to kick off with a contest! To enter to win a copy of my new ebook Comfort Foods From Around The World just comment below and tell me what 1 or 2 recipes you are MOST looking forward to trying and why. You can also share what your favorite comfort food was growing up too. I wanted to cover a wide variety of comfort foods, so half of them are American and the other half are European and Asian.

BTW there were just way too many photos to post, so this only HALF of all the recipes that are in the ebook to give you an idea of what I have in store for you. And every single recipe in this book comes with a photo unlike most recipe books, so you can let your eyes decide exactly what you want to make!

Baked Artichoke Risotto
Yam Black Bean Enchiladas
Baked Butternut Squash Mac And Cheezy (contains no fake cheese)
Quinoa Veggie Slow Cooker Chili
Baked Ziti And Greens
Better Than Boston Baked Beans
Black Bean And Corn Tacos
Cauliflower Potato Tofu Frittata
Deluxe Spinach Mushroom Lasagna
Easy Cheezy Shells And Broccoli
Fettuccini Alfredo With Mushrooms And Spinach
Gourmet Chanterelle Mushroom Risotto
Greek Rice Stuffed Peppers
Herbed Lentil Loaf
Holiday Stuffed Acorn Squash
Indian Chickpea Curry (Chana Masala)
Meatless Sloppy Joe’s
Rainbow Nachos with Queso Sauce
Indian Roasted Eggplant Curry (Baingan Bharta)
Pulled Jackfruit Carnitas (faux pulled pork)
Marinated Portobello Bean Burritos
Mashed Potatoes With Gravy
Ratatouille
Costa Rican Rice and Beans (Gallo Pinto)
Rotini Marinara With Chanterelle Mushrooms
Saucy Eggplant Fajitas
Yam And French Lentil Shepherd’s Pie
Spicy Mexican Black Bean Burgers
The Best Cabbage Rolls
Yam Chickpea Spinach Curry

How To Win a Copy: What 1 or 2 dishes are you MOST excited to try and why? Comment below and you’ll be entered to win a copy when Comfort Foods From Around The World is launched. The winner will be randomly selected from all entries. You have until Wednesday Oct 10 at 11:59 pm EST to enter.

Good luck everyone! I know you’re going to love eating these recipes as much as I did making them. Make sure you sign up for my newsletter (the pink box on the right) to make sure you’re notified when my ebook is for sale.

How To Cook The Perfect White Basmati Rice

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How To Cook The Perfect White Basmati (Indian Rice)

 

Long grain Indian Basmati rice is a little different from the typical white rice. It is long and thin and, if cooked properly, can be light and fluffy and delicious. Quite often it can be overcooked and turn out sticky and mushy. Follow these directions for the best white Indian Basmati rice.

Stove top directions for white basmati rice:

1. Measure rice and add to a bowl or mesh strainer. Rinse with cold water 3 times moving the grains around with your hands.
2. Add rice to a bowl and soak with 1-½ times as much cold water for firm rice and double the water for softer rice. Add ½ tsp. of salt for every cup of rice. (This is optional, it helps the grains stay firmer and not stick together.) Let the rice sit for 30 minutes to 2 hours. This helps stop the grains from breaking and sticking together.
3. Transfer rice and water to a heavy bottomed pot and cover with a fitted lid. If it has a steam vent cover it with a small cloth.
4. Turn to high heat and bring to a boil.
5. When it’s at a rolling boil, turn the heat down to a simmer and cook for 12-14 minutes. DO NOT PEEK OR OPEN THE LID.
6. Turn off the heat and let the rice steam for 5-10 minutes.
7. Fluff with a fork and serve.

Rice cooker directions for white basmati rice:

1. Measure rice and add to a bowl or mesh strainer. Rinse with cold water 3 times moving the grains around with your hands.
2. Add rice to a bowl and soak with double the cold water as rice. Add ½ tsp. of salt for every cup of rice. (This is optional, it helps the grains stay firmer and not stick together.) Let the rice sit for 30 minutes.
3. Transfer rice and soaking water to rice cooker pan and set the white rice/regular cook setting.
4. Allow rice to steam for 5-10 minutes when cooking cycle is complete.
5. Fluff with a fork and serve.
For firmer more al dente rice, at the beginning, just rinse in cold water and skip the soaking time. Combine water and rice in a rice cooker and cook on the white rice/regular cook setting.

For cooking brown basmati rice over the stove, use 2 cups of water for every cup of rice. Bring to a boil and cook it covered over a simmer for 35-40 minutes. Let it stand 10-20 minutes after done cooking to finish steaming.

For brown basmati rice in the rice cooker set it to the brown rice setting.
Tip: You can also add any additional Indian spices such as cumin seeds, cardamom pods, mustard seeds, whole cloves, cinnamon sticks, turmeric etc. to the soaking water to flavor your rice.

Low Fat Vegan Greek Stuffed Eggplant With Brown Rice

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Greek Stuffed Eggplant (Little Shoes)

This summer I had some girl friends over for an end of summer vegan dinner party. I wanted to make something special and I decided on stuffed eggplant. Many people have tried stuffed peppers, but few have had stuffed eggplant, let alone delicious succulent Greek stuffed eggplant.

When I was traveling around the world I fell in love with rustic Greek cuisine. It’s nothing like you find in North America and it’s not all about souvlaki and rack of lamb. Many classic Greek dishes are vegan or vegetarian in nature, so it was a pleasant surprise to find delicious homemade dishes at local tavernas. These are called Melitzanes Papoutsakia or “Little Shoes”. They are often served luke warm or room temperature as is customary in Greece.  They believe that room temperature food is the best for health and this may be why their mezze platters are so popular, where a variety of items can be eaten together at the same temperature.

This is my vegan spin on Greek Little Shoes and you can find it with and without rice. Since this was a main entree I decided to add rice to it and I had some delicious pre cooked brown rice from Hinode in the cupboard so this was pretty easy to throw together.

I have found that it makes a difference in cooking time to precook the eggplant before baking and this way the flesh can soften without having to be cooked with oil. It’s got all the flavor you need by adding fresh herbs without any of the fat.

I served this with salad and my Tuscan Roasted Tomato Chickpea Soup that’s featured in my Comfort Soups To Keep You Warm recipe ebook.

Greek Stuffed Eggplant (Little Shoes)

Serves 8

Ingredients:

4 medium eggplants/aubergine
1 cup vegetable broth (low sodium or homemade)
1 large red onion, diced small
5 large cloves of garlic, minced
4 cups of fresh tomatoes, diced small
1 1/2 cups cooked brown rice (I used Hinode)
3 tsp lemon juice
1 1/2 tbsp fresh oregano or 1 1/2 tsp dried
1/2 cup of fresh dill or parsley, chopped
2 -3 tsp of honey/maple syrup or pureed dates
1/2 tsp salt
Fresh ground pepper
olive oil for greasing pan and sprinkling on eggplant

Directions:

Step #1: Cut tops off of eggplant and slice in half. Bring a large pot of water to a boil and boil eggplant skin side down for 15 minutes. Depending on how large your pot mouth is and your eggplant you may have to boil 4 halves at a time.

Step #2: Once done, take out eggplant and set aside to cool before handling.

Step #3: Preheat oven to 350 F/177 C. Scoop eggplant out of shell carefully and leave a small layer of flesh inside to prevent skin from tearing.

Step #4: Heat a large wok or frying pan over medium heat and add the vegetable broth. Add the onions and sauté for 4-5 minutes. Add the garlic and tomatoes and sauté for 5 minutes.

Step #5: Cut the chunks of eggplant into smaller pieces or mash them. Add to tomatoes and onions and continue cooking.

Step #6: Meanwhile, chop the dill or parsley into small pieces.

Step #7: Add cooked rice, dill/parsley, oregano, lemon juice and salt and pepper to eggplant and tomatoes. If your tomatoes are a little acidic, add honey or sweetener to balance the taste as desired.

Step #8: Place a sheet of parchment paper on a baking sheet and place the eggplant shells skin side down. Fill with tomato eggplant mixture evenly.
Bake eggplant in oven until heated through, about 20 minutes.

Greek Stuffed Eggplant (Little Shoes)

Serve warm with salad, potatoes, or pita and hummus.

 

Have you ever had eggplant before? What’s your favorite eggplant recipe?

How To Cook The Perfect Brown Rice

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How To Cook The Perfect Brown Rice

 

Brown rice takes much longer to cook than white rice and sometimes it can be confusing why your brown rice didn’t turn out if you have never cooked it before. Brown rice is a whole grain and still contains the outer layer of bran. White rice has just been de-hulled and reveals the white endosperm inside. Any rice that contains the outer layer of bran will look brown and can be called brown “rice”.

So let me show you how to cook brown rice in 2 easy ways, on the stovetop or in a rice cooker.

Stove Top Directions For Cooking Brown Rice:

  1. Measure out rice using a measuring cup. Usually it’s 1/3 cup for a small single serving and 1 cup for several servings. You can always make a big batch in advance and reheat it later or use to make rice salad.
  2. Place rice in a mesh strainer or a bowl and rinse with cool water to remove any debris and excess starch.  Drain.
  3. Add rinsed rice to a pot and add 1 ½ times the amount of rice you have in fresh water. For 1 cup of rice, add 1 ½ cups of water.
  4. Put the pot on the stove uncovered and turn the heat to high and bring it to a boil.
  5. Once your water is boiling, turn the heat to a simmer and cover with a lid. If your lid has a hole or steam valve cover it with a little cloth. Let the rice cook at a simmer for about 20 minutes.
  6. Turn off the heat and let the rice sit and steam for another 10 minutes.
  7. Fluff with a fork and serve.
My favorite rice cooker is the Zojirushi 5 1/2 cup (dry amount) rice cooker. It’s designed in Japan and is like the Mercedez of rice cookers. You can program it to cook rice at any hour of the day, but I personally enjoy being able to set it the night before to cook steel cut oats for whole grain oatmeal in the morning. It also has settings for brown rice, white rice, mixed rice, sweet rice, porridge, cake and steaming vegetables. So if you’re looking for an awesome all in 1 grain cooker I recommend this one. If you’re just a single or looker for a cheaper one there’s also the Zojirushi 3 cup (dry amount) rice cooker. 

Rice Cooker Directions For Cooking Brown Rice:

  1. Measure out rice using the measuring cup that comes with rice cooker. Usually it’s 1/3 cup for a small serving and 1 cup for several servings. You can always make a big batch in advance and reheat it later or use to make rice salad.
  2. Place rice in a mesh strainer or in rice cooker pan and rinse with cool water to remove any debris and excess starch.  Drain.
  3. Add rinsed rice back to rice cooker pan and add water to the corresponding water level for brown rice. If your rice cooker pan does not have a brown rice and white rice water line, use 1 ½ times the amount of rice for water. For example: 1 cup of dried brown rice will need 1½ cups of water.
  4. Turn rice cooker on and select brown rice setting. If your rice cooker does not have a brown rice setting, select white rice or just press on/start.
  5. Once cooking is complete and the rice cooker turns to the keep warm setting, let the rice sit and steam for 5-10 minutes before opening. (This helps your grains stay separated and not stick together when you scoop it out.)
  6. Fluff with a fork and serve.

I suggest setting your rice cooker to cook 1 to 2 hours before your main dish is ready to ensure that it is ready on time. For basic rice cookers it’s about 1 hour of cook time, for the Zojirushi it’s about 2 hours because it adds a soaking cycle (and produces better brown rice.)