Posts tagged: healthcoach

Cheesy Dressing

This versatile sauce is excellent tossed with veggies or with chips, pita bread, and anything else you or your kids like to dip. You can also mix leftover sauce with warm cooked pasta for a quick mac ‘n cheese, or use it as a cheesy spread in wraps and sandwiches. It’s a good standby for packed lunches with celery or carrot sticks. White miso is fermented for a shorter period than other varieties of miso and therefore is milder and less salty. It contributes to the cheesy flavor. The optional turmeric adds nice color.

Cauliflower and potato form the backbone of this simple sauce, while a blend of nutritional yeast, mustard, and white wine vinegar mimic cheesy flavors.

INGREDIENTS 

• 1 pound trimmed cauliflower, cut into 1-inch florets
• 1 medium Yukon Gold potato, cut into 1/2-inch dice
• 2 small garlic cloves
• 1/8 teaspoon ground turmeric (optional)
• 1/2 cup nutritional yeast
• 2 teaspoons white wine vinegar
• 1/2 teaspoon dried marjoram
• 1/2 teaspoon mild white miso (optional)
• 1/4 teaspoon prepared yellow mustard
• Sea salt and freshly ground black or white pepper
• 1/2 cup unsweetened, unflavored plant-based milk, or as needed

INSTRUCTIONS

1. In a large saucepan, place the cauliflower, potato, garlic, turmeric (if using), and 1 cup water. Bring to a boil over medium heat, then reduce the heat and simmer until the vegetables are very tender, about 10 minutes.
2. Remove the pan from the heat and set aside until very warm, but not piping hot.
3. Transfer the cauliflower mixture with all its liquid to a blender. Add the nutritional yeast, vinegar, marjoram, miso (if using), mustard, and salt and pepper to taste. Blend until creamy and smooth, adding milk as necessary to achieve the desired consistency. Serve at once.

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Dr Joel Fuhrman’s Vegan Breakfast Salad Recipe

Dr Joel Fuhrman is one of my favourite Plant-based doctors and I was lucky enough to interview him in 2021. He has an amazing outlook on life and cares deeply about human health, animal welfare, and the environment.

If you’re looking for a delicious and nutritious vegan breakfast recipe, look no further than Dr Joel Fuhrman’s oats recipe. This dish is packed with healthy ingredients like cucumber, apples, and walnuts, and it’s sure to give you the energy you need to start your day. Best of all, it only takes a few minutes to make!

Vegan Breakfast Salad . . . and why not?  Try tossing berries, apples, fresh fennel and cucumbers with a creamy cashew-hemp dressing.

This recipe serves 3 people

INGREDIENTS 

1/4 cup diced fennel bulb

1 medium cucumber, peeled, thinly sliced in rounds, and halved

1 cup blueberries

1 cup organic strawberries, sliced

1 green apple, peeled and sliced

1/4 cup chopped walnuts

FOR THE DRESSING:

1/3 cup raw cashews

2 tablespoons hemp seeds

1/2 cup unsweetened soy, hemp or almond milk

3 regular or 1 1/2 Medjool dates, pitted

INSTRUCTIONS:

Combine fennel, cucumber, berries, apple and walnuts.

Blend dressing ingredients in a high-powered blender until smooth. Pour over vegetable and fruit mixture and toss.

Remember this recipe is for Dr Fuhrmna’s Breakfast Salad and we give it a 10/0 for taste, freshness and lasting fullness. It’s such a refreshing start to the day and gives you energy to undertake your day with a smile.

So what are you waiting for? Give Dr Joel Fuhrman’s vegan breakfast recipe a try today! You won’t be disappointed.

Leave us a comment below to let us know whether you enjoyed this recipe.

Let us know which is your favourite in the comments below. And don’t forget to share this post with your friends!

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Budget-Friendly Lentil Bolognese

An Instant Pot (or other pressure cooker) is a great time-saver in the kitchen, allowing you to cook most beans and legumes from dried in record time. (This is also helpful for saving money, as dried beans are cheaper than canned).

A tasty Lentil Bolognese is a must for your recipe arsenal, and this one passes the test for a busy student—or anyone in a hurry or on a budget. Made in a pressure cooker, this Lentil Bolognese is a quick and healthy spin on a traditionally meat-based sauce.

INGREDIENTS 

• 1 (28-ounce) can salt-free diced tomatoes or tomato purée
• 1 (6-ounce) can tomato paste
• 1 ½ cup black beluga lentils, rinsed and drained
• 3 ½ cups water
• 1 onion, diced
• 4 cloves garlic, minced
• 2 carrots, grated or finely chopped
• 2 tablespoons Italian seasoning
• 2 teaspoons poultry seasoning
• Pinch of crushed red pepper flakes
• ½ cup packed fresh basil, chopped
• Sea salt and freshly ground black pepper
• Garlic powder and onion powder
• Splash of balsamic vinegar or red wine vinegar

INSTRUCTIONS

Pressure Cooker Method

1. Place the tomatoes, tomato paste, lentils, water, onions, garlic, carrots, Italian and poultry seasonings, pepper flakes, and ¼ cup chopped basil into a pressure cooker. Cook at high pressure for 20 minutes.
2. After releasing pressure, mix well, then season with salt, pepper, garlic powder, and onion powder to taste. Finish with the remaining fresh basil and a splash of balsamic vinegar or red wine vinegar.
3. If you’d prefer a smoother consistency, transfer 2 to 3 cups of the sauce to a blender with a tight-fitting lid covered with a towel and puree until smooth.
4. Serve over whole-grain pasta, zucchini noodles, or roasted sweet potatoes.

Stovetop Method

1. Cook all ingredients for 30 to 40 minutes over high heat until the lentils are soft.
2. Optional: Saute the onions and garlic first.

Note: You can replace the black beluga lentils with another variety, but be sure to adjust the cooking time accordingly.

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Lemon Broccoli Rotini

Cooked in plant milk and vegetable broth with mushrooms, garlic, and onion, this one-pot pasta dish has extra hearty flavors, while tarragon, lemon zest, and juice take it to the next level.

Enjoy the classic combination of broccoli, lemon, and tarragon in this creamy pasta dish. For the best presentation, use the same half of the lemon for the zest and juice, reserving the other half to cut into wedges for serving.

INGREDIENTS 

• 3 cups sliced cremini mushrooms (8 oz.)
• 1 medium onion, chopped (1 cup)
• 4 cloves garlic, minced
• 4 cups dried whole wheat rotini pasta (12 oz.)
• 2 cups low-sodium vegetable broth
• 2 cups unsweetened, unflavored plant-based milk
• 1 lemon
• 1 16-oz. package frozen broccoli florets (or 6 cups fresh)
• ½ cup chopped roasted red bell peppers
• 1 teaspoon chopped fresh tarragon
• Sea salt and freshly ground black pepper, to taste

INSTRUCTIONS

1. In a large saucepan cook mushrooms, onion, and garlic over medium 2 to 3 minutes, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Stir in rotini, vegetable broth, and milk. Bring to boiling; reduce heat. Cover and simmer 5 to 7 minutes or until pasta is nearly tender.
2. Remove 1 tsp. zest from lemon and stir into saucepan with pasta. Stir in broccoli, red peppers, and tarragon. Cook about 5 minutes or until broccoli and pasta are tender. Stir in 1 Tbsp. of juice from lemon. Season with salt and black pepper. If desired, sprinkle with additional lemon zest and serve with lemon wedges.

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Butternut Squash Mac And Cheese With Broccoli

This butternut squash mac and cheese is wonderfully quick to make and uses plant milk, nutritional yeast, and fresh thyme to get cheesy pasta flavors. Make plenty!

Spiced butternut squash blended with nutritional yeast and a little plant milk makes a delightfully rich and “cheesy” sauce for pasta and broccoli. Pumpkin, acorn squash, or delicata squash will also work in this recipe.

To make this recipe gluten-free, chose a whole grain pasta made with rice, corn, and/or quinoa.

INGREDIENTS 

• 1 medium butternut squash (1¾ lb.)
• 1 onion, finely chopped (1 cup)
• 4 cloves garlic, minced
• ½ teaspoon finely chopped fresh thyme
• 2 cups unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice
• 2 tablespoons nutritional yeast
• 1 tablespoon white wine vinegar
• ¼ teaspoon sea salt
• ⅛ teaspoon freshly ground black pepper
• 3 cups dried whole grain penne pasta (8 oz.)
• 3 cups small broccoli florets
• Fresh basil leaves

INSTRUCTIONS

1. Peel squash; halve squash and remove seeds. Cut squash into large pieces. Place squash pieces in a steamer basket in a large pan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, about 12 minutes or until tender.
2. Heat a large saucepan over medium. Add onion, garlic, thyme, and ¼ cup water to pan. Cook about 10 minutes or until onion is tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
3. Transfer onion mixture to a blender. Add squash and the next five ingredients (through pepper). Cover and blend until smooth. Pour squash mixture into a large saucepan.
4. Cook pasta according to package directions, adding broccoli the last 5 minutes of cooking; drain. Add drained pasta and broccoli to squash mixture; toss to coat. Serve warm topped with fresh basil.

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Moroccan Butternut Squash And Chickpea Stew

This sweet, fragrantly spiced butternut squash stew is ready in 30 minutes, but it really only takes a few minutes of active prep time. Chop and simmer away!

The dish comes together really quickly because there’s little prep work aside from measuring, especially if you buy pre-cubed butternut squash. If you prefer your stews extra-spicy, throw in a few rings of jalapeño peppers or a dash of chili flakes. Note that this recipe calls for cooked brown rice, so plan to have that ready to go ahead of time. Follow package instructions for the correct yield. And if you don’t have cooked brown rice on hand, any cooked grain will work.

INGREDIENTS 

• 1 small butternut squash, peeled and cut into ¾-inch pieces (3 cups)
• 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
• ½ cup chopped onion
• 4 cloves garlic, minced
• 4 cups vegetable stock
• 2 teaspoons curry powder
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• ½ teaspoon ground ginger
• Pinch of cayenne pepper
• 1 (5-ounce) package fresh baby spinach
• 1 (15-ounce) can no-salt-added chickpeas, drained and rinsed
• 1 cup cooked brown rice
• ¼ cup coarsely snipped fresh parsley
• Lime wedges

INSTRUCTIONS

1. Combine the butternut squash, diced tomatoes, onion, garlic, stock, curry, cumin, paprika, ginger, and cayenne in a 6-quart Dutch oven. Bring to a boil over high heat; reduce heat to medium-low. Simmer for 18 to 20 minutes or just until squash is tender. Stir in the spinach, chickpeas, and rice; heat through.
2. Top servings with parsley and serve with lime wedges for squeezing.

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30-Minute Chili

Every household I know has some version of chili in its recipe box. For my part, sometimes I make chili an all-day affair—cooking the beans from scratch, toasting the spices, and letting the chili simmer nice and slow for hours. And then there are days I just need to get dinner on the table. This easy vegan chili recipe is for those occasions, when delicious and fast are both the order of the day. Serve this 30-minute wonder with rice or pasta for an extra-hearty dinner.

There are loads of great-tasting plant-based chili recipes, but most rely on long simmering times. Not this one. Using tomatoes and beans from a can makes for a quick and hearty chili à la busy weeknights.

INGREDIENTS 

• 2 yellow onions, chopped (1½ cups)
• 1 large green bell pepper, chopped (1½ cups)
• 3 tablespoons mild chili powder
• 1 tablespoon dried oregano
• 2 teaspoons ground cumin
• 4 cloves garlic, minced
• 2 15-oz. cans pinto beans, rinsed and drained
• 1 28-oz. can diced tomatoes, undrained
• 2 cups low-sodium vegetable broth
• Sea salt, to taste
• Freshly ground black pepper, to taste
• Cooked brown rice or whole grain noodles (optional)

INSTRUCTIONS

1. In a Dutch oven cook onions and bell peppers over medium 5 minutes or until softened, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
2. Stir in chili powder, oregano, cumin, and garlic; cook 1 minute. Add beans, tomatoes, and broth. Bring just to boiling over medium-high; reduce heat. Simmer, partially covered, 20 minutes or until tomatoes start to break down and mixture is slightly thick.
3. Season with salt and black pepper. If desired, serve chili over rice.

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Caldo Verde

Caldo Verde is a Portuguese soup extravaganza of puréed potatoes with simmered kale, spiked with garlic and made hearty with red beans. In Portugal, caldo verde is typically consumed during Portuguese celebrations, such as weddings, birthdays, and popular celebrations—but I find this to be a hearty soup recipe that can be made and enjoyed year round. Pureed potato with kale and red beans form the heart of this popular Portuguese soup.

Pro tip: Cube the potato before cooking for even speedier results.

INGREDIENTS 

• 4 cups water
• ½ yellow onion, chopped
• 4 medium potatoes, preferably Yukon Gold
• ¼ teaspoon salt
• ¼ teaspoon freshly ground black pepper
• 2 cloves garlic
• ¼ teaspoon crushed red pepper (optional)
• 1 bunch kale, sliced
• 1 cup cooked, rinsed red beans

INSTRUCTIONS

1. Bring the water to a simmer.
2. Add the onion, potatoes, salt, pepper, garlic, and crushed red pepper, if desired. Simmer for 10 minutes, until the potatoes are soft.
3. Blend the ingredients with an immersion blender (or in a standard blender and then return to the pot).
4. Return the soup to a simmer. Add the kale to the simmering soup, cooking it for about 5 minutes.
5. Remove from the heat, then immediately stir in the red beans.

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