Posts tagged: fitness

Vegan Mashed Potatoes

For the simplest vegan mashed potato recipe ever, just add garlic powder and granulated onion to the potato-cooking water. You’ll be amazed at the flavor.

Just thinking about mashed potatoes makes me swoon—they’re so fluffy and belly-pleasing. But all the butter, milk, and cream that are typically added are not pleasing at all. Below you’ll find an easy recipe for basic dairy-free, vegan mashed potatoes.

INGREDIENTS

• water
• 4 large russet potatoes, peeled
• 2 teaspoons garlic powder
• 1 teaspoon granulated onion
• ½ to ¾ cup cooking water

INSTRUCTIONS

1. Cut the potatoes into chunks. In a soup pot, cover the potatoes with water. Add the garlic powder and granulated onion, and bring to a boil. Boil on med-high until potatoes are soft and easily pierced with a fork and starting to fall apart, about 10-15 minutes.
2. Drain the potatoes and place into a large bowl (but keep the cooking water handy). Using a handheld electric beater, blend the potatoes on low, adding the cooking water gradually until you reach your desired consistency. Serve with pepper and chives, or finely chopped, cooked broccoli.

Courtesy: https://www.forksoverknives.com/recipes/vegan-baked-stuffed/potato-recipes/

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Mashed Potatoes And Creamy Golden Gravy

For the ultimate side dish or snack, grab a plate of these garlic mashed potatoes, made with fresh garlic and plant milk. The gravy, which is just soy sauce, tamari, veggie broth, and brown rice flour, is amazing!

This creamy, golden vegan gravy recipe takes just minutes to put together. Sometimes my boys eat just a bowl of mashed potatoes and gravy for a snack. For dinner, we serve this dish with sautéed broccolini or green beans.  Hot tip: The gravy can be made ahead and refrigerated. It will thicken slightly more as it chills. To reheat, place in a saucepan, add a small amount of water, whisk to combine, and then heat slowly, stirring occasionally.

INGREDIENTS

FOR THE CREAMY GOLDEN GRAVY

• 2 cups vegetable broth
• 2 tablespoons low-sodium soy sauce
• 2 tablespoons tahini
• ¼ cup brown rice flour
• freshly ground black pepper

FOR THE GARLIC MASHED POTATOES

• 4 large Yukon Gold potatoes
• 2 cloves garlic
• ¼ cup unsweetened, unflavored plant milk
• Several twists of freshly ground white pepper
• Dash of sea salt

INSTRUCTIONS

1. To make the gravy, place all ingredients except the pepper in a small saucepan. Stir well to mix. Cook over medium-low heat, stirring occasionally, until smooth and thick. Season with pepper to taste. Serve at once.
2. To make the Garlic Mashed Potatoes, peel the potatoes and chop into chunks. Place in a stainless pan with water to cover.
3. Add the whole garlic cloves. Bring to a boil, reduce heat, cover, and cook for 15 minutes, until potatoes are tender. Drain.
4. Mash in the pan, using an immersion blender, electric beaters, or a hand masher, adding the remaining ingredients as necessary to get a smooth consistency and a delicious flavor.

Courtesy: https://www.forksoverknives.com/recipes/vegan-baked-stuffed/potato-recipes/

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Lotsa Vegetable Chowder

What a fabulous recipe: Grab whichever vegetables you have on hand, and before you know it you have a delicious chowder. And it’s a “lazy soup”: a bit of chopping at the beginning; then put your feet up or get back to whatever you were doing, and let the smells take over the house!

You might call this a “corny” chowder instead, because when I tell my two-year-old that I am making my “Heavenly and Heavily Herbaceous Cauliflower Crowded Chowder,” she cracks up.

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
• ⅛ teaspoon white pepper
• 2 teaspoons ground cumin
• 3 tablespoons chopped dill
• Salt to taste

INSTRUCTIONS

1. 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.
2. 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. Season with salt and stir well.

Courtesy: https://www.forksoverknives.com/recipes/vegan-baked-stuffed/potato-recipes/

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Kale and Potato Stew

You can’t beat a good stew when it’s cold out, and the white bean and potato combination in this one is delicious/ Just be sure to make plenty: It freezes well and it’s so handy to have leftovers in the fridge to scoop another meal from.

An easy, warm stew full of flavor is just what I crave when I get home from work on a cold, snowy night. This recipe keeps well, so it’s great to pack for healthy lunches or to enjoy as left-overs on those nights when you just don’t have time to cook dinner. Serve it over brown rice and it will seem like a new dish entirely!

INGREDIENTS

• 1 cup diced red or white onion
• 3 cloves garlic
• 2 28 ounce cans diced tomatoes (salt free if you prefer)
• ¼ – ½ teaspoon red pepper flakes
• 5 cups red-skinned potatoes cut into one inch squares
• 1 tablespoon dried oregano
• 1 tablespoon dried parsley
• 6-8 packed cups of kale, after it has been de-stemmed and chopped
• 2 15 ounce cans Cannellini beans, drained and rinsed
• salt (optional)

INSTRUCTIONS

1. Place a large soup/stock pot over a medium high flame and pour some of the liquid from one of the cans of the diced tomatoes into the pot to cover the base of the pot. When the tomato liquid starts to bubble, add the onion and stir. Lower heat a little. Press garlic into pot. Add red pepper flakes (to taste). Continue to cook and stir, lowering heat as the time passes, for a total of about 10 minutes or until onions are soft.
2. Add the rest of the first can of diced tomatoes and the entire second can into the pot. Bring heat up to medium-high again so that tomatoes begin to simmer. Place diced potatoes, oregano and parsley into the pot and stir. Cover pot, lower heat to low and simmer for 20 minutes.
3. Place all of the kale into the pot and cover the pot again. Let kale steam and shrink for 3 minutes. Uncover pot and stir in kale. Add Cannellini beans and stir. Taste and season with salt (or not). If potatoes are not as soft as you desire, continue to let simmer.

Courtesy: https://www.forksoverknives.com/recipes/vegan-baked-stuffed/potato-recipes/

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Boulangere Potatoes

This creamy potato dish is a great alternative to traditional scalloped potatoes, which tend to be high in fat. Serve as a side dish or as a main meal with a salad. It really does make everything else on your plate taste better! This recipe is a great alternative to scalloped potatoes, which are traditionally very high in fat. 

INGREDIENTS

• 1 leek, thinly sliced
• 1 yellow onion, thinly sliced
• 1 stalk celery, thinly sliced
• 2 shallots, thinly sliced
• 2 tablespoons chopped garlic
• 1 tablespoon granulated garlic
• 1 tablespoon granulated onion
• 6 cups low-sodium vegetable broth
• 9 medium Yukon gold potatoes, peeled and very thinly sliced
• 1 tablespoon chopped, fresh flat-leaf parsley, or 1 teaspoon dried
• 1 tablespoon chopped fresh thyme, or 1 teaspoon dried

INSTRUCTIONS

1. Preheat the oven to 350º F. Put the leek, onion, celery, shallots, and garlic in a large dry saucepan over medium heat and cook, stirring constantly, until the onion starts to brown, about 5 minutes.
2. Stir in the granulated garlic and granulated onion and cook for 2 minutes. Stir in the broth, increase the heat to medium-high, and simmer until the liquid is reduced by half.
3. Add the potatoes and stir until well combined. Decrease the heat to low and cook, stirring constantly so the potatoes don’t stick together, until the potatoes are translucent, about 15 minutes.
4. Remove from the heat and stir in the parsley and thyme. Transfer to 13×9-inch baking dish and bake uncovered for about 25 minutes, until the potatoes are golden brown and fork-tender. Serve hot.

Courtesy: https://www.forksoverknives.com/recipes/vegan-baked-stuffed/potato-recipes/

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Potato Bake with Rosemary

The fresh rosemary and vine tomatoes bring this simple vegetable bake to life. Serve as a starter or as a side dish to a main meal—you can’t go wrong! This simple dish of roasted potatoes and tomatoes has amazing flavor and is easy to throw together.

INGREDIENTS

• 16 Yukon gold (or any round yellow) potatoes, washed
• 1 red onion, peeled and chopped
• 8 vine tomatoes
• Fresh rosemary, chopped
• Fresh bay leaves, chopped
• 1 Tbsp. tamari
• 1 cup water

INSTRUCTIONS

1. Preheat oven to 425 degrees. With a sharp knife, puncture potatoes in several spots to accelerate the cooking process. Arrange them in a large silicone, ceramic, or glass baking dish so they do not overlap. Add onions, tomatoes, and herbs.
2. Mix tamari in one cup of water and pour over the potatoes. Bake for 30 minutes, checking occasionally. If the potatoes begin drying out, add 1-2 cups of water-tamari mix. Serve and garnish with fresh rosemary.

Courtesy: https://www.forksoverknives.com/recipes/vegan-baked-stuffed/potato-recipes/

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Green Bean and Potato Knishes

These vegan knishes are well worth the effort. The dough is made with potato flour and the filling is just potato and green beans. If you don’t have green beans, you could use spinach, Swiss chard, corn, peas, mushrooms, or kale.

Though the process is a bit lengthy, these vegan knishes are well worth the time and effort. You’ll use fresh steamed potatoes for the filling, but for the dough, I prefer potato flour: It’s easier to ensure an accurate measurement, which is important in baking.

INGREDIENTS

WASH

• ½ cup unsweetened, unflavored plant milk
• 1 tablespoon ground flaxseed
•  

DOUGH

• 2 cups all-purpose flour
• 2 cups potato flour
• ½ cup almond flour
• 2 teaspoons baking powder
• 1 teaspoon salt
• 2 cups unsweetened, unflavored plant milk

FILLING

• 1 pound potatoes, peeled and cut into ¼-inch dice
• 1 pound green beans, cut into ¼-inch dice (3 cups)
• 2 medium tomatoes, cut into ½-inch dice (2 cups)
• 1 medium onion, cut into ¼-inch dice (2 cups)
• 6 cloves garlic, minced
• Sea salt
• Freshly ground black pepper
• ¼ cup finely chopped fresh parsley

INSTRUCTIONS

1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.
2. To make a wash for the dough, warm ½ cup of the milk in a pan and add flaxseed. Mix well, remove pan from heat, and let stand until ready to use in Step 7.
3. To make the dough, warm 2 cups of the milk in a pan. In the bowl of a food processor combine the flours, baking powder, and salt. Pulse to combine. With the processor running, add the warm milk very gradually until the dough combines. The texture of the dough will be spongy. Let stand for 10 minutes.
4. To make the filling, in a skillet combine potatoes, green beans, tomatoes, onion, and garlic. Cook 15 minutes on medium-low, covered, until vegetables are tender, adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. If there is any excess moisture once the vegetables are cooked, cook for 3 to 5 minutes uncovered for the liquid to cook off. Add salt and pepper to taste. Mix in parsley. Set aside to cool.
5. To assemble knishes, dust a clean surface with flour. Using a rolling pin, roll out 1 cup of dough into a ¼-inch-thick oval that is at least 6 inches long and 6 inches wide. Cut the dough into 3×6-inch rectangles using a knife or pastry cutter. Save dough scraps to roll more knishes.
6. Place ¼ cup of filling on one half of the rectangle. Fold the other half over the filling and press the edges together to seal. Place knish on prepared baking sheet.
7. Repeat Steps 5–6 with remaining dough and filling. Brush assembled knishes with milk wash.
8. Bake knishes for 45 to 50 minutes, until tops are golden-brown. Serve warm.

Courtesy: https://www.forksoverknives.com/recipes/vegan-baked-stuffed/potato-recipes/

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Vegan Potato Salad Recipe you will want more of

With crunchy celery, creamy tofu, and sweet-tangy dill pickle relish, your taste buds will flip over this tantalizing potato salad. 

When I was a kid, I would only eat my mom and grandmother’s potato salad – I refused to eat potato salad from the grocery store. This vegan potato salad recipe is my favorite, try it and find out why!

INGREDIENTS

• 8 medium red potatoes, scrubbed and chopped
• 1 (12-ounce) package firm or extra-firm silken tofu
• 2 tablespoons prepared yellow mustard
• 1 tablespoon Dijon mustard
• 4 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• ½ teaspoon sea salt
• ¼ cup dill pickle relish
• 4 large stalks celery, finely diced
• 1 medium red onion, finely diced
• sea salt
• freshly ground black pepper

INSTRUCTIONS

1. Place the potatoes in a large pot and add cold water to cover. Bring the water to a boil over medium-high heat, then reduce the heat to medium-low and simmer the potatoes until just tender, 8-10 minutes. Drain the potatoes in a colander and rinse them under cold water until cool.
2. In a blender, combine the silken tofu, yellow mustard, Dijon mustard, garlic, lemon juice, and salt. Blend until smooth and creamy.
3. Transfer the mixture to a large bowl, add the relish, and stir well to combine. Add the celery, onion, and potatoes and toss gently to combine. Season with salt and pepper to taste.
4. Cover and chill for 1 hour. Taste and adjust seasoning before serving.
5. Store the salad in an airtight container in the refrigerator for up to 1 week.

Courtesy: https://www.forksoverknives.com/recipes/vegan-baked-stuffed/potato-recipes/

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Potato-Edamame Hash on Toast

Great as a brunch, lunch, or dinner meal, this colorful potato-edamame hash is as satisfying as it is delicious. This colorful and comforting hash-on-toast recipe makes a memorable breakfast and could easily serve as a light supper on a busy night.

INGREDIENTS

• 1 pound russet potatoes, cut into ¾-inch pieces
• 1 cup coarsely chopped red bell pepper
• ¼ cup finely chopped shallots
• 2 cups frozen edamame, thawed
• 1 cup coarsely chopped tomatoes
• ½ teaspoon garlic powder
• Sea salt and black pepper, to taste
• 12 slices whole grain bread, toasted

INSTRUCTIONS

1. Place the potatoes in a steamer basket in a large saucepan. Add enough water to the saucepan to reach just below the basket. Bring to water to a boil, cover pan, and steam potatoes 8 to 10 minutes or until tender.
2. Transfer potatoes to a large skillet. Add bell pepper and shallots; cook over medium-high heat 3 to 5 minutes or just until pepper is tender, stirring occasionally. Add edamame; cook 3 to 4 minutes more. Stir in tomatoes and garlic powder; heat through. Season with salt and black pepper. Serve hash over toast.

Courtesy: https://www.forksoverknives.com/recipes/vegan-baked-stuffed/potato-recipes/

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Festive Vegetable Pot Pie

Try this pie once and you’ll fall in love with the gluten-free crust, which is made with mashed potato. Have fun adapting the filling to suit what you have on hand. 

This vegan pot pie may take some time to bake, but the flaky crust and the well-spiced filling makes it totally worth the effort. The gluten-free crust is made with almond flour and mashed potatoes, and the savory vegetable filling is fragrant with warming spices including cinnamon, nutmeg, cloves, and allspice.

INGREDIENTS

CRUST

• 2 large potatoes (about 1½ pounds), cut into large pieces
• 1½ cups gluten-free oat flour, plus more for dusting
• ¼ cup almond flour
• 1 tablespoon ground golden flaxseed
• 1 tablespoon fresh rosemary (or ½ tablespoon dried)
• ½ teaspoon sea salt
• 1 teaspoon baking powder

FILLING

• 1 medium onion, cut into ¼-inch dice (2 cups)
• 8 ounces button or cremini mushrooms, cut into ¼-inch dice (about 3 cups)
• 1 tablespoon fresh garlic, minced (6 cloves)
• 1 (15-ounce) can diced tomatoes (1½ cups)
• ¼ teaspoon ground allspice
• ¼ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• ⅛ teaspoon ground black pepper, plus more to taste
• ⅛ teaspoon ground cloves
• 4 cups frozen vegetable medley (20 ounces)
• ¼ cup nutritional yeast
• 2 tablespoons gluten-free oat flour
• 2 tablespoons lemon juice
• Sea salt

INSTRUCTIONS

1. Preheat oven to 425°F. To make the crust, place a steamer insert in a saucepan over 1 or 2 inches of water. Cover pan, and bring to a boil over medium-high heat. Add the potatoes, cover, and steam for about 10 minutes, until the potatoes are very tender when pierced with the tip of a sharp knife. Remove the pan from the heat, and transfer potatoes to a large bowl to cool. Mash the potatoes well with a potato masher.
2. Mix together the oat and almond flours, flaxseed, rosemary, salt, and baking powder in a bowl. Add the potatoes, and mix well with a spatula or by hand, to bind the dough; if needed, add up to 3 tablespoons of water in 1-tablespoon increments. Without kneading, gather the dough into a ball; it should have a crumbly-flaky texture.
3. Divide the dough into two equal portions. Line a wood cutting board with plastic wrap, and lightly dust the plastic with oat flour. Place one portion of dough on the plastic, cover it with a second piece of plastic, and roll out the dough to a 10- to 11-inch disk. Lay the dough in a dry pie dish, pressing up the sides to the edge of the dish. Poke dough with a fork a couple of times. Bake for 20 minutes.
4. Meanwhile, roll the second portion of dough out to a 10- to 11-inch disk; set aside.
5. To make filling, place the onions, mushrooms, and garlic in a saucepan and sauté over medium heat, stirring frequently, for 10 minutes or until the onions start to turn translucent. (There is no need to add water; the mushrooms will release enough liquid to prevent sticking.)
6. Add the tomatoes, allspice, cinnamon, nutmeg, pepper, and cloves, and let the mixture cook for another 5 minutes.
7. Add the frozen vegetables, nutritional yeast, oat flour, lemon juice, and salt and pepper to taste. Mix well. Cook for another 5 minutes.
8. Pour the filling into the pie crust. Lay the top crust over the filling, and crimp the dough around the edges. If there is any dough left over, shape it into leaves or use cookie cutters to make decorations that can top the pie before baking.
9. Bake the pie for about 60 minutes, or until golden brown. Remove from oven and let it sit for 10 minutes before cutting and serving.

Courtesy: https://www.forksoverknives.com/recipes/vegan-baked-stuffed/potato-recipes/

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