Farro Pilaf with Veggies and Blackened Melon

INGREDIENTS

• 4 cups low-sodium vegetable broth
  
• 1½ cups dry pearled farro
• 3 cloves garlic, minced
• 4 cups chopped fresh greens such as collards, spinach, kale, and/or chard, stems removed
• ½ of a medium cantaloupe or honeydew melon, seeded, peeled, and cut into 12 wedges
• 2 to 3 teaspoons blackened seasoning
• 4 roma tomatoes, cut into wedges
• 1 medium sweet onion, cut into ½-inch-thick slices
• 12-oz. package extra-firm silken tofu, drained
• 1 tablespoon apple cider vinegar
• ½ teaspoon dry mustard
• ¼ teaspoon onion powder
• ¼ teaspoon garlic powder
• ¼ teaspoon cayenne pepper
• ¼ teaspoon sea salt

INSTRUCTIONS

• In a medium saucepan combine broth, farro, and garlic. Bring to boiling; reduce heat. Cover and simmer 25 to 30 minutes or until farro is tender; drain any excess cooking liquid. Add greens; cook and stir until wilted. Remove from heat; keep warm.
• Meanwhile, season melon wedges with blackened seasoning. Grill melon wedges, tomato wedges, and onion slices, uncovered, over medium-high 6 to 8 minutes or until lightly charred, turning once.
• For Cajun Mayo, in a small food processor combine half the tofu (save the rest for another recipe), the apple cider vinegar, dry mustard, onion powder, garlic powder, cayenne pepper, and sea salt. Process until smooth.
• Coarsely chop tomatoes and onion; stir into farro mixture. Serve melon wedges over farro mixture. Top with Cajun Mayo

CHEESY CAULIFLOWER POTATO CASSEROLE (so yummy!)

 I adapted this recipe from this blog

Makes a full 9 x 13 pan!

Ingredients

• 1 head cauliflower 
• 7 yukon gold potatoes cubed I used potatoes about the size of a fist
• 1/2 cup nutritional yeast
• 1 /2 cup unsalted cashews  boiled for 5 minutes
• 1 can of white beans
• 1 large onion chopped
• 2 cup veggie broth
• 1 cup unsweetened non-dairy milk
• 1 lemon juiced ( I used real lemon juice from a jar;)
• 3-5 gloves garlic
• 2 tsp salt
• 1 tsp pepper
• 1/2 cup breadcrumbs of choice
• fresh parsley to garnish

Instructions

• Preheat oven to 450 degrees F. Bring a large pot of water to a boil.
• Cut cauliflower, onions, and potatoes then add them into boiling water and cook for 10 minutes or until tender.
• While cauliflower, onions, and potatoes cook, add soaked/boiled cashews into a high speed with all the other ingredients and the rest of the garlic except breadcrumbs and parsley. Blend until smooth.
• Strain potatoes mixture then add into a 9x13 casserole dish. (You may need to put a cookie sheet under it in the oven in case it spills over.)
• Pour cashew cheese sauce over and mix until combined. Top with breadcrumbs.
• Bake for 20 minutes or until top is golden brown. Garnish with chopped fresh parsley.
• Enjoy!

Notes

Add more salt + pepper to taste if needed

Quinoa with spinach and Roasted Butternut Squash

Makes about 8 cups Ready In: 90 minutes

INGREDIENTS:

1 small butternut or acorn squash (about 1 pound)

3 cups stemmed and finely chopped spinach

1⁄2 cup finely chopped fresh parsley

1⁄4 cup fresh lemon juice (from 2 to 3 lemons)

1 small clove garlic, minced Sea salt

Freshly ground black pepper 

1⁄2 cup dry/uncooked quinoa 

1⁄2 cup dry/uncooked millet (Or brown rice?) 

1⁄3 cup slivered almonds

1⁄4 cup raisins

1 Preheat the oven to 375°F. Cut the squash in half and scoop out and discard the seeds. Place the squash cut-side down on a rimmed baking sheet and bake until tender, 50 to 60 minutes. Set aside until completely cool. Peel off the skin and cut the squash into 1⁄2-inch cubes.

2 Meanwhile, in a large bowl, combine the spinach, parsley, lemon juice, garlic, and salt and pepper to taste. Let stand for 30 minutes.

3 Bring 2 cups water to a boil in a small saucepan. Add the quinoa and millet and return to a boil. Reduce the heat to low, cover the pan, and simmer for 10 minutes. Remove from the heat and let stand, covered, for at least 10 minutes. When the liquid is absorbed, remove the cover and let cool.

4 While the grains cook, place the almonds in a medium skillet and toast over medium-low heat, stirring frequently, until lightly browned and fragrant, 5 to 7 minutes. Immediately transfer the nuts to a plate to cool.

5 Add the squash, quinoa-millet mixture, and raisins to the spinach mixture. Stir gently to combine. Taste and adjust the seasonings. Top with the toasted almonds. Serve at room temperature or chilled.

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Green Chile Rice with Black Beans

From Forks Over Knives - The Cookbook By Del Sroufe

Ready In: 60 minutes

INGREDIENTS:

1 poblano chile pepper, seeded and diced small

One 4-ounce can mild green chiles

1 cup coarsely chopped cilantro 1⁄2 cup spinach

4 cups Vegetable Stock, or low- sodium vegetable broth

11⁄2 cups medium-grain brown rice

1 medium yellow onion, peeled and diced small

1 teaspoon ground cumin

1 jalapeño pepper, seeded and minced

2 cups cooked black beans, or one 15-ounce can, drained and rinsed

Zest of 1 lime Salt to taste

Black beans are not usually added to this popular Mexican rice dish, but their addition makes it into a one-pot meal. Use whatever beans you have on hand, or leave them out if you want to serve this as a side dish.

Add the poblano pepper, green chiles, cilantro, and spinach to a blender and puree. Add some of the Vegetable stock, as needed, to achieve a smooth consistency. Add the mixture to a medium saucepan with the remaining vegetable stock. Add the brown rice and bring to a boil over high heat. Reduce the heat to medium and cook, covered, until the rice is tender, 45 to 50 minutes.

Place the onion in a large saucepan and sauté over medium heat for 7 to 8 minutes. Add water 1 to 2 tablespoons at a time to keep the onion from sticking to the pan. Add the cumin, jalapeño pepper, and black beans and cook for 5 minutes longer. Fold in the cooked rice and lime zest. Season with salt.

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Thai Peanut Coconut Curry Chickpeas

Thai Peanut Coconut Curry Chickpeas.

•3 Cloves Garlic.

•½ Red, Green, and Yellow Bell Pepper.

•1 large carrot, thinly sliced.

•3 Sprigs of Thyme.

• 1 Chopped White Onion.

•2 Stalks Green onions, diced.

• 1Can Coconut Milk (HIGH in fat! try low fat)

•2 Tablespoons Organic Satay Sauce. (Wegman’s Thai Peanut sauce)

•2 Tablespoons Curry Powder.

•1 Tablespoons Natural Peanut Butter.

•½Teaspoon Ginger salt.

·      1 clove garlic

·      1 tbsp oregano

·      2 teas cumin

•½Teaspoon Smoked Paprika.

•½Teaspoon Dry Parsley Flakes.

•2 Cans Chickpeas.

Method: On Medium heat into a Cast Iron or Nonstick Pan.

• Burn Curry Powder for about 5 mins.

• Add Other Dry Spices to Pan and Combine well.

•Add Chopped White Onion, Carrot, Scotch Bonnet Pepper, Thyme, And Garlic along with the Coconut Milk, and Peanut Butter Satay Sauce, (Peanut sauce) stir and little it simmer for about 10 minutes before adding Chickpeas.

• Stir, cover and turn the stove down to low and let it simmer for 5 minutes.

•Remove Cover and add.

Bell Peppers And Green Onions Stirring well, cover and let it cook for another 5 minutes and you're done.

Southwestern Enchilada Casserole

From straightupfood.com By Cathy Fisher

Southwestern Enchilada  Casserole 

6-8 servings  Ready In: 40 minutes

INGREDIENTS:

1 medium yellow onion, chopped(about 2 cups)

1 medium red bell pepper, chopped (about 1½ cups)

1 tablespoon finely chopped garlic (about 4 medium cloves)2 teaspoons chili powder

1 teaspoon dried oregano

1 teaspoon dried basil

1 can (15 ounces) diced tomatoes (1½ cups), not drained 

1 can (15 ounces) black beans(1½ cups), drained and rinsed

1 medium zucchini, sliced (about2 cups)

1 cup raw, frozen, or canned corn (drained)

5 cups coarsely chopped greens(kale, collards, or Swiss chard)

4 (6-inch) corn tortillas, cut into1-inch squares

2 (6-inch) corn tortillas, cut into1-inch squares 

Guacamole or diced avocado(optional)

From straightupfood.com By Cathy Fisher

1.Heat 1 tablespoon of water in a large frying pan or soup pot over medium-high heat. When the water starts to sputter, add the onion and bell pepper, and cook, stirring, for about 5 minutes. Reduce the heat to medium, and add the garlic, chili powder, oregano, and basil, and cook for 2 minutes more, adding a little water as needed to prevent sticking.

2.Stir in the diced tomatoes, beans, zucchini, corn, greens, and the4 cut-up corn tortillas, then cover and cook for 5 minutes, stirring halfway through.

3.Preheat the oven to 375°F. Set aside a 9×13-inch casserole dish(you do not need to prepare it with any oil or parchment paper).

4.Place 1 cup of the cooked vegetables into a blender, and blend until smooth (add a little water if the mixture is too thick to blend). Stir this back into the cooked vegetables.

5.Spoon the mixture into the casserole dish, and scatter the remaining 2 cut-up corn tortillas on the top. Bake uncovered for15 minutes. Set aside for 5 minutes before serving.

6.Variation: Most stores carry a standard chili powder, which is mild in flavor and what I have used in this recipe. If you like things on the hot-n-spicy side, feel free to use a hotter chili powder of your choice instead, or add ½ teaspoon of red pepper flakes or a few chopped jalapeños.

Healthy Vegan Chile Relleno

Healthy Vegan Chile Relleno

A light and healthy chile relleno recipe with nutritious beans and quinoa, loads of veggies, and a drizzle of vegan cheddar cheese sauce. 

Author Elizabeth Shah • Healthy Midwestern Girl

Ingredients

    4 poblano peppers whole with stems on (about 1 pound)

    1 pound Roma tomatoes cut in half (about 4-5)

    1 serrano pepper cut in half and seeded

    1/2 white onion cut into 1/2 inch slices

    1 small garlic bulb bottom trimmed off to expose cloves (or 1/2 large bulb)

    1 15 ounce can black beans (or 1 1/2 cups cooked dried beans)

    4 packed cups spinach leaves chopped

    1 cup cooked quinoa (I used tri-colored-see notes)

    1/2 cup corn kernels (I used frozen)

    1 teaspoon taco seasoning (or make your own-see notes)

    2 tablespoons tomato paste

    1/4 cup fresh cilantro leaves

    Sea salt and freshly ground black pepper to taste

    Optional: Cheddar Sauce for topping**Recipe below 

Instructions

    Preheat the oven to 450 degrees Fahrenheit. Line a baking sheet with parchment paper. (Use 2 if necessary.)

    Place the whole poblano peppers and onions slices on the baking sheet. Then place the cut vegetables--tomatoes, serrano pepper and garlic bulb--on the baking sheet, cut side down. Roast for 25-30 minutes, turning the peppers and onions over halfway through cooking, until the peppers are blistered on both sides the veggies are cooked.

    Optional: Make the Cheddar Sauce if using. Set aside.

    To make the filling: While the vegetables are roasting, in a pot or large skillet, cook the spinach, and drain the excess liquid. Add the cooked quinoa, black beans, corn, and taco seasoning, and cook a few minutes over medium heat, just enough to heat and blend the flavors and spices. Add a little water if needed to keep things from sticking--but allow it to cook off so the filling is not too wet. Season with sea salt and freshly ground black pepper, to taste. Set aside.

    When the veggies finish roasting, remove them from the oven, and reduce the heat to 400 degrees Fahrenheit.

    To make the sauce: Use a spatula to add the tomatoes, onions and serrano pepper to a blender. Use a towel to grasp the garlic bulb, squeeze the cloves out of their skins, and add them to the blender. Add the tomato paste and cilantro to the blender, and process on low, gradually increasing to high speed, being careful to let some steam escape. Add sea salt to taste. Pour the sauce into the bottom of a baking dish just large enough for the peppers, about 13 x 9 inches.

    Place the poblano peppers on a cutting board. Carefully slice one side of each pepper down the center lengthwise to form a pocket, being sure not to pierce the other side. Use a spoon (or your fingers) to gently scoop the seeds and membrane out of each pepper.

    Fill each pepper with 1/4 of the filling, and place into the baking dish, cut side up.

    Cover and bake 20-25 minutes at 400 degrees Fahrenheit, or until the filling is hot and the sauce is bubbling.

East Thai Noodles

Ingredients

8 ounces brown rice noodles or other whole-grain noodles

3 tablespoons low-sodium soy sauce, or to taste

2 tablespoons brown rice syrup or maple syrup

2 tablespoons fresh lime juice (from 1 to 2 limes)

4 cloves garlic, minced

1 (12-ounce) package frozen Asian-style vegetables (about 3 cups)

1 cup mung bean sprouts

2 green onions, white and light green parts chopped

3 tablespoons chopped, roasted, unsalted peanuts

¼ cup chopped fresh cilantro

1 lime, cut into wedges

Instructions

Cook the noodles according to the package instructions. Drain and set aside.

Meanwhile in a large saucepan, combine the soy sauce, brown rice syrup, lime juice, garlic, and ¼ cup water. Bring to a boil over medium heat. Stir in the Asian mixed vegetables and cook until crisp-tender, about 5 minutes.

Add the cooked noodles and mung bean sprouts and toss to coat. Cook until heated through, about 2 minutes.

Garnish the noodles with the green onions, chopped peanuts, cilantro, and lime wedges. Serve.

Quinoa and corn

Red Quinoa

Ingredients

1 pkg (8 oz) Red Quinoa, cooked per pkg directions, cooled

1 pkg (12 oz) Sweet Corn cooked per pkg directions, cooled

1 cup chopped fresh cilantro

1 bunch green onions, trimmed, thinly sliced on bias (about 1 cup)

2 plum tomatoes, 1/4-inch dice (about 1 cup)

2 avocados, peeled, pitted, 1/4-inch dice

1/2 cup Lemon Vinaigrette

1/2 tsp salt

1/2 tsp black pepper

Select all ingredients

Directions

Add cooked quinoa, cooked corn, cilantro, green onions, and tomatoes to mixing bowl; stir to combine. Fold in avocado and dressing; season with salt and pepper. Serve chilled or at room temp.

Chef Tips

Frozen corn can be replaced with kernels from 4 ears fresh corn. Blanch 30 sec and cool before use.

Hollywood Bowl Brown Rice Salad

Hollywood Bowl Brown Rice Salad

From The Forks Over Knives website

Ingredients

1 cup brown rice

1 zucchini, finely chopped (about 1 cup)

1 cucumber, finely chopped (about 1 cup)

2 tomatoes, finely chopped (about 1 cup)

1/2 cup finely chopped green onions, white and light green parts

1 cup chopped fresh cilantro leaves

3 to 4 tablespoons fresh lemon juice (from about 2 lemons)

1/4 teaspoon freshly ground black pepper

Sea salt

Instructions

Rinse the rice, and place it in a saucepan with 2 cups water. Bring the water to a boil over high heat. Reduce the heat to low, cover, and simmer until the rice is tender, about 45 minutes.

Remove the pan from the heat and let stand, covered, for 10 to 15 minutes.

Transfer the rice to a large bowl, and let it cool for a few minutes until no longer steaming.

Add the zucchini, cucumber, tomatoes, green onions, cilantro, 3 tablespoons lemon juice, pepper, and salt to taste. Mix well. Taste and add more lemon juice if desired.

Cover and chill, or let stand at room temperature for 30 minutes, to allow the flavors to meld.

Taste and adjust seasoning. Serve cold or at room temperature. Store in an airtight container in the refrigerator for 2 to 3 days.