Posts in category: Coaching

Potato Salad with Avocado And Dill

How do you make a creamy potato salad when using whole foods? Simple! Mash up a fresh ripe avocado, and substitute it for the vegan mayo (not an ingredient I use in my kitchen!) I like to season this recipe to give it an extra kick, so it’s truly a dish you can enjoy on its own or paired with a light soup or wrap. Get ready to try the best whole-food potato salad ever!

INGREDIENTS

• 2 pounds small red potatoes
• 1 large avocado
• 2 teaspoons fresh lemon juice
• 1 tablespoon Dijon mustard
• ¼ teaspoon smoked paprika
• ½ teaspoon (or less) Herbamare or sea salt
• 1½ teaspoons maple syrup or liquid sweetener (optional, to balance the acidic lemon and spicy mustard)
• Freshly ground black pepper
• ⅓ cup fresh dill, packed and then chopped
• ½ bunch green onions (green part), sliced
• 3 stalks celery, trimmed and sliced
• ½ white onion, diced

INSTRUCTIONS

1. Wash the potatoes and cut out any bad spots or eyes. Steam gently for about 10 minutes, until just fork tender through the center. Immediately run under cold water to prevent further cooking.
2. For best results, refrigerate the cooked potatoes for about an hour. (This ensures they don’t fall apart when slicing.)
3. Quarter the potatoes and peel if desired. Place in a large bowl.
4. Peel and mash the avocado in a small bowl. Add the lemon juice, mustard, paprika, Herbamare or salt, and maple syrup (if using), and stir into the avocado to create a dressing. Season with pepper to taste.
5. Add the dill, green onion, celery, onion, and avocado dressing to the potatoes. Toss gently until everything is coated. Taste test and adjust seasonings if desired.
6. Serve the same day, or refrigerate and serve the next day, (as the avocado darkens and breaks down quickly).

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Veggie And Apple Slaw

This multicolored vegan slaw is tossed with a tangy Dijon vinaigrette and sweetened with freshly grated apple. Carrots and celery round out the salad with extra crunch and flavor. The slaw should be prepared no more than a few hours before serving, since the vinegar in the dressing will keep the apples from browning for a short time, but not for longer storage. For an even easier version, use pre-cut slaw mixes from the supermarket in place of the cabbage and carrots. You can also try making it with different types of vinegars, such as balsamic or raspberry. Serve as a side with sandwiches or veggie burgers.

INGREDIENTS

• cups shredded green cabbage
• 2 cups shredded red cabbage
• 1 cup thinly sliced celery
• ¼ cup white wine vinegar
• 2 tablespoons pure maple syrup
• 1 teaspoon Dijon-style mustard
• Pinch of sea salt
• 3 red apples, such as Braeburn, Jazz, or Honeycrisp
• 2 carrots

INSTRUCTIONS

1. Combine the green cabbage, red cabbage, and celery in an extra-large bowl.
2. Whisk together the vinegar, maple syrup, mustard, and salt in a small bowl.
3. Spiralize or shred the apples and carrots using the coarse blade of a spiralizer or the coarse side of a box grater; add to the cabbage mixture. Drizzle with dressing; toss to coat.

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No-Fry Fried Rice

Yum! I love this oil-free, vegan, fried rice dish. Top with cilantro and fresh chile and you are good to go! Sometimes I also add Sriracha, because I’m an addict … don’t judge me.

INGREDIENTS

TERIYAKI SAUCE

• 1 small clove garlic, crushed
• 1 small nob ginger, finely grated
• 1 tablespoon low-sodium Tamari
• 2 tablespoons dry sweetener
• ½ cup water
• 1 tablespoon cornstarch plus 1 tablespoon water

UNFRIED RICE

• 1 cup frozen or fresh corn
• 2 carrots, diced
• 3 green onions, chopped
• 4 mushrooms, sliced
• 1 8-ounce can chopped pineapple, or fresh if available
• 2 cups baby spinach
• 1 red chile, seeded and diced
• ½ cup chopped cilantro
• 1 small head broccoli, diced
• 2 cups uncooked brown jasmine rice

INSTRUCTIONS

1. Give your rice a good wash and then cook it according to package directions or in a rice cooker.
2. Heat a tablespoon of water over medium-high heat in a nonstick frying pan or wok, until the water begins to simmer. Add the carrots, broccoli, and green onions and cook until the onions are translucent, about 5 minutes.
3. Add the mushrooms, corn, pineapple, spinach, chile, and cilantro. Mix together and turn down to medium heat. Add water 1 to 2 tablespoons at a time as needed, to keep the vegetables from sticking to the pan.
4. To prepare the sauce, place the garlic, ginger, tamari, and coconut sugar in a small saucepan. Stir and let it cook for a minute or until the sugar dissolves. Add the ½ cup water.
5. Mix the cornstarch and water together in a small bowl. Add the cornstarch mixture to the sauce, stir well, and let it cook and thicken for a further 2 minutes.
6. Once the rice is cooked, throw it in the pan with the cooked veggies, pour your delicious sauce on top and mix it all through! Serve immediately.

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Vegan Shawarma With Roasted Cauliflower And Chickpeas

These scrumptious vegan shawarma bowls check all the boxes—colorful, full of tasty textures, and loaded with flavorful veggies. The centerpiece of this dish is the tender cauliflower and chewy chickpea jumble that’s coated in warm Mediterranean spices and roasted to perfection. Refreshing slices of cucumber and crunchy bell pepper add freshness while a simple tahini dressing brings the Turkish-inspired recipe to life. Squeeze some fresh lemon juice over everything and take your taste buds on an international vacation without leaving the kitchen!

INGREDIENTS

• ¼ cup + 2 tablespoons lemon juice
• 2 tablespoons pure maple syrup
• 4 cloves garlic, minced
• 1½ teaspoons paprika (sweet or hot)
• 1 teaspoon ground cumin
• ½ teaspoon ground cinnamon
• ½ teaspoon ground turmeric
• ¼ teaspoon ground coriander
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 1 2-lb. head cauliflower, cut into florets (6 cups)
• 1 15-oz. can no-salt-added chickpeas, rinsed, drained, and patted dry
• ¼ cup tahini
• ⅛ teaspoon cayenne pepper
• 2 cups hot cooked brown rice
• 1 medium cucumber, halved lengthwise and thinly sliced (2 cups)
• 2 medium bell peppers, any color, cut into bite-size strips
• ½ cup slivered red onion
• Fresh cilantro leaves
• Lemon wedges

INSTRUCTIONS

1. Preheat oven to 425°F. Line a large rimmed baking sheet with parchment paper. In a large bowl stir together ¼ cup of the lemon juice and the next nine ingredients (through black pepper). Add cauliflower and chickpeas; stir to coat. Spread evenly in prepared baking sheet. Roast 35 minutes or until cauliflower is browned on edges, stirring once.
2. In a small bowl stir together tahini, the remaining 2 tablespoons lemon juice, the cayenne, and 3 to 4 tablespoons water. In bowls arrange rice, cauliflower mixture, cucumber, pepper strips, and red onion. Drizzle with tahini mixture. Sprinkle with cilantro leaves and serve with lemon wedges.

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Vegan Mashed Potatoes And Gravy

It’s not hard to see why this dish represents comfort food for people of many different backgrounds. Its creamy, savory goodness is always a hit!

From The Forks Over Knives Plan

This Mashed Potatoes recipe and other kid-friendly and comfort food ideas are also available in our convenient iPhone app and newly released Android recipe app.

INGREDIENTS

• ¼ cup cashews
• 2 pounds russet potatoes (about 4 medium-large), scrubbed and chopped
• 2 cups cooked brown rice
• 8 ounces button mushrooms, sliced (about 4 cups)
• 4 cups low-sodium vegetable broth
• ½ teaspoon dried sage
• ½ teaspoon dried marjoram
• ½ teaspoon dried thyme
• 1 clove garlic, minced
• 2 tablespoons fresh lime juice (from 1 to 2 limes)
• ⅛ teaspoon freshly ground white or black pepper, plus ¼ teaspoon freshly ground black pepper
• Sea salt

INSTRUCTIONS

1. Place the cashews in a small bowl and cover with 1 cup water. Set aside to soak for 30 minutes.
2. Place the potatoes in a large saucepan and add cold water to cover. Bring to a boil over high heat, then reduce the heat to medium and cook until the potatoes are very tender when pierced with the tip of a sharp knife, about 20 minutes. Drain thoroughly and set aside to cool.
3. Meanwhile, in a saucepan, combine the rice, mushrooms, and vegetable broth. Bring to a boil over medium-high heat, then reduce the heat to medium and simmer until the mushrooms are tender, about 10 minutes. Remove from the heat and let cool slightly. Carefully transfer the mixture to a blender or food processor and blend until smooth. (Alternatively, leave the mixture in the pan and use an immersion blender to blend until smooth.)
4. If necessary, return the mixture to the pan. Add the sage, marjoram, thyme, garlic, lime juice, ⅛ teaspoon of the pepper, and salt to taste. Cook over medium heat for 10 minutes to blend the flavors. Cover to keep the gravy warm and set aside.
5. Transfer the cashews and their soaking water to a clean blender. Add a pinch of salt and the remaining ¼ teaspoon pepper and blend until smooth. Pour the cashew cream over the potatoes and use a potato masher or handheld electric mixer to mash well. Taste and adjust the seasoning.
6. Serve the mashed potatoes topped with the gravy.

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Potato-Cauliflower Curry

This simple vegan curry recipe is packed with comforting potatoes, cauliflower, and peas, and the sauce comes together easily in your blender. Serve over brown rice garnished with fresh cilantro.

INGREDIENTS

INSTRUCTIONS

1. Place cauliflower in a steamer basket in a large saucepan or deep skillet. Add water to just below basket. Bring to boiling. Cover pan and steam 5 minutes or until cauliflower is crisp-tender. Transfer cauliflower to a bowl.
2. Place potato pieces in steamer basket, cover pan, and steam 10 minutes or until potatoes are tender. Add to cauliflower in bowl; drain water from pan.
3. For sauce, in a blender combine onion wedges, tomato paste, curry powder, ginger, cumin seeds, and garlic. Add 1 cup of water. Cover and blend until smooth. Transfer sauce to a skillet, and stir in 1 more cup of water. Bring sauce to boiling; reduce heat to medium-high, and cook 5 to 7 minutes. Reduce heat to medium-low, and cook 10 minutes longer or until sauce darkens in color.
4. Add steamed cauliflower and potatoes, peas, cashews, lime juice, and cayenne pepper to sauce. Cook 5 to 7 minutes or until sauce is absorbed by the vegetables, stirring occasionally and adding additional water if needed to reach desired consistency. Season with salt.
5. Serve vegetable mixture over rice and sprinkle with cilantro.

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