Posts in category: Health updates

This Spinach-Potato Tacos Recipe is Easy to Make

One of the best parts of understanding the health benefits of a whole-food plant based diet is that you stop freaking out about carbs and can enjoy tasty carb-on-carb meals like these potato tacos.

Traditional Mexican tacos are much more than ground beef and sour cream in a fried shell. There are many, many ways to make tacos—in my opinion, this is one of the best.

INGREDIENTS

• 2 large yukon gold potatoes, scrubbed and cut into small dice
• 1 (10-ounce) package frozen spinach, thawed
• 1 large onion, diced
• 1 medium poblano pepper, seeded and diced
• 2 cloves garlic, minced
• 2 teaspoons ground cumin
• 1 cup unsweetened, unflavored plant milk
• 3 tablespoons nutritional yeast
• Sea salt and freshly ground black pepper
• 12 corn tortillas
• ½ cup chopped fresh cilantro

INSTRUCTIONS

1. Place the potatoes in a medium saucepan and add water to cover. Bring to a boil, then reduce the heat to medium-low and simmer, covered, until the potatoes are tender when pierced with the tip of a sharp knife, 10 to 12 minutes. Drain well and set aside.
2. Meanwhile, lay a clean kitchen towel or several layers of paper towel on the counter and place the thawed spinach at the bottom of one short end. Roll up the spinach in the towel and, holding it over the sink, twist either end of the roll to squeeze out as much liquid from the spinach as you can. Unroll and set aside.
3. In a large skillet, cook the onion and poblano pepper over medium heat, stirring occasionally and adding water 1 to 2 tablespoons at a time as needed to keep the vegetables from sticking, until softened, 7 to 8 minutes. Add the garlic and cumin and cook until fragrant, about 1 minute.
4. Add the reserved spinach and potatoes along with the plant milk and nutritional yeast. Season to taste with salt and pepper and cook until heated through, 2 to 3 minutes. Remove from the heat and set aside.
5. Meanwhile, heat a large nonstick skillet over medium heat. Add as many corn tortillas to the pan as will fit in a single layer and heat for a few minutes to warm the tortillas through. Remove them from the pan and set them aside, covered with a clean kitchen towel to keep warm. Repeat with the remaining tortillas.
6. To serve, place the tortillas on individual serving plates or a large platter and divide the potato mixture among them, spooning it onto the center of each. Sprinkle with cilantro and serve.

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Green Pea Guacamole

For a low-fat, avocado-free guacamole, try this tasty blend of frozen green peas and classic add-ins like fresh garlic, lime, cilantro, cumin, and hot sauce. For a low-fat, avocado-free guacamole, try this tasty blend of frozen green

No avocados? No problem. This FOK fan-favorite recipe is a tasty blend of frozen green peas and classic guacamole add-ins like fresh garlic, lime, cilantro, cumin, and hot sauce. The result is an ultra light and creamy dip that doubles as a delicious sandwich spread. For a low-fat, avocado-free guacamole, try this tasty blend of frozen greegree Pea Guacamole

INGREDIENTS

• 2 cups frozen green peas, thawed
• 1 teaspoon crushed garlic
• ¼ cup fresh lime juice
• ½ teaspoon ground cumin
• 1 tomato, chopped
• 4 green onions, chopped
• ½ cup chopped fresh cilantro
• ⅛ teaspoon hot sauce
• Sea salt

INSTRUCTIONS

1. Blend the peas, garlic, lime juice, and cumin in a food processor until smooth.
2. Transfer the mixture into a bowl and stir in the tomato, green onion, cilantro, and hot sauce. Add salt to taste.
3. Cover and refrigerate for at least 30 minutes, to allow the flavors to blend.

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Herbed Fingerling Potatoes

One of the tricks to cooking great-tasting food without oil is learning new cooking methods. In this recipe, all the cooking is done on the stovetop, yet it seems like the potatoes have been roasted in oil. This recipe uses a lot of fresh herbs, but you can make it with dried herbs instead. Use only half the quantity for dried herbs as indicated for the fresh herbs.

INGREDIENTS

• 1 ½ pounds fingerling potatoes, scrubbed
• 1 cup vegetable broth
• 1 tablespoon fresh marjoram
• 1 tablespoon fresh thyme
• 1 teaspoon fresh rosemary
• 1 teaspoon onion flakes
• 1 teaspoon garlic powder
• sea salt
• ground black pepper
• 1 tablespoon fresh chives

INSTRUCTIONS

1. Add the potatoes to a saucepot and fill with enough water to cover the potatoes. Bring to a boil and cook on medium-high heat, covered, for 20 minutes until the potatoes are tender when poked with a fork.
2. In the meanwhile, place the broth, marjoram, thyme, rosemary, onion flakes, and garlic powder in a saucepan. Mix well and let stand until the potatoes are ready.
3. Drain the potatoes and run under cold water until cool enough to handle. Cut them lengthwise into halves.
4. Bring the broth to a boil, add the potatoes, stir well, and cook for about 5 minutes on medium-high heat, stirring occasionally, until the broth is absorbed by the potatoes.
5. Sprinkle with salt, pepper, and chives and serve warm.

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Potato Pancakes

These crispy, gluten-free potato and zucchini pancakes are baked, not fried, and would make a great St. Patrick’s Day brunch or lunch.

Here’s my plant-based version of potato pancakes, a recipe that traditionally consists of shallow-fried grated potato, flour, and egg. My recipe here is free of the ingredients that damage our arteries. As a plant lover, I prefer dairy-free toppings, such as the traditional applesauce, or nontraditional choices like salsa, guacamole, or hummus.

INGREDIENTS

• 2 russet potatoes, grated
• 1 large zucchini, grated
• ½ yellow onion, grated
• ½ cup oat flour
• 1 teaspoon baking powder
• ½ teaspoon freshly ground black pepper

INSTRUCTIONS

1. 1. Preheat oven to 425 degrees. Cover two sheet pans with parchment paper.
2. Spread half of the grated vegetables on a clean kitchen towel, then roll and wring the towel to draw out the excess moisture. Transfer to a large mixing bowl. Repeat with the remaining vegetables.
3. In a small bowl, combine the oat flour, baking powder, and pepper. Add to the vegetable bowl, and mix well, using your hands to evenly distribute the flour and baking powder.
4. Scoop about ¼ cup of potato mixture, and hand-shape it into a semi-tight ball. Flatten with your palms, and place the pancake onto the prepared pan. Repeat with the remaining mix, spacing the pancakes about 2 inches apart.
5. Bake for 12 minutes. Flip and bake for another 12 minutes, or to your desired level of crispness. Serve at once. Top with the condiment of your choice.

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