Posts tagged: nutrition

Morel Mushroom And Apple Salad

The earthy umami flavor of morel mushrooms perfectly complements the sweet apple and zesty vinaigrette in this delicious autumnal salad. Fresh morels are a culinary treasure but can be hard to come by; dried morels work just as well in a pinch and rehydrate nicely. Farro or barley adds a hearty component to the mixture and chopped apricots create bursts of tart flavor.

Tip: About ¼ cup (¼ oz.) dried morel mushrooms will yield ½ cup rehydrated mushrooms. To rehydrate, place mushrooms in a bowl and cover with hot water. Let stand for about 15 minutes and then drain mushrooms in a fine-mesh sieve. The soaking liquid makes a flavorful addition to soups and sauces!

Ingredients:

• 2 2-inch dried morel mushrooms
• ½ cup cider vinegar
• 2 tablespoons finely chopped shallot
• 2 tablespoons pure maple syrup
• 2 teaspoons coarse-ground mustard
• 1 teaspoon chopped fresh thyme leaves, plus more for garnish
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 8 cups torn fresh kale, stems removed
• 3 cups cooked farro or barley
• 2 red apples, cored and thinly sliced
• ½ cup small fresh morel mushrooms or rehydrated dried morel mushrooms, halved lengthwise
• ½ cup chopped dried apricots
• ¼ cup coarsely chopped toasted walnuts

Instructions:

1. For dressing, place dried mushrooms in a small food processor or spice grinder. Process until finely ground to a powder. In a small bowl whisk together mushroom powder and the next five ingredients (through thyme). Season with salt and pepper.
2. Place kale in a large bowl. Add 1 tablespoon of the dressing. Massage kale with your fingers until glossy, about 2 minutes. Add the remaining ingredients and the remaining dressing; toss to combine. Garnish with additional fresh thyme.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/page/4/

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Jerk Grain Bowls With Air Fried Plantain Chips

Crunchy air-fried plantain chips offer a sweet and spicy pop to this three-grain salad bowl, while coconut flakes and pineapple add divine tropical flavor.

Air fryer–cooked plantain chips add extra texture and flavor to these colorful, spicy jerk-flavored bowls. For best results, choose a half-ripe plantain, which is more yellow than green, but not dark or covered in black spots. That way it will be easy to slice but not too sweet.

We used sorghum, steel-cut oats, and wild rice for the grain base, but feel free to mix and match any leftover grains you have on hand, or just use one kind. Or make a bigger batch of each grain called for and freeze extra portions to use later.

Tip: Cook grains according to package directions. For 1½ cups each cooked, use ½ cup dried grain and 2 cups water. Do not overcook.

Ingredients:

• 1 medium half-ripe plantain
• 4 teaspoons salt-free Jamaican jerk seasoning (such as Benson’s Calypso blend)
• 1 teaspoon packed brown sugar
• ¾ cup pineapple juice
• 1 5-oz. package fresh arugula or fresh arugula and baby spinach blend (8 cups)
• 3 cups fresh pineapple chunks (½-inch pieces)
• 1½ cups cooked sorghum (see tip in recipe intro)
• 1½ cups cooked steel-cut oats (see tip in recipe intro)
• 1½ cups cooked wild rice (see tip in recipe intro)
• 1½ cups bite-size strips red and/or green bell peppers
• Sea salt and freshly ground black pepper, to taste
• 2 tablespoons coconut flakes or chips
• 1 lime, cut into wedges

Instructions:

1. Make Jerk-Flavor Plantain Chips: Preheat an air fryer to 375°F. Peel and thinly slice 1 medium plantain. Mist plantain slices with water (if necessary) and toss with 2 tsp. of the jerk seasoning and the brown sugar. Working in batches if necessary, arrange slices in a single layer in the basket of air fryer. Air-fry 6 to 8 minutes or until crisp. Let chips cool; they will continue to crisp as they cool.
2. In a large bowl whisk together pineapple juice and remaining 2 tsp. jerk seasoning. Divide arugula among bowls. Add the next five ingredients (through bell peppers). Season with salt and pepper. Drizzle with pineapple juice mixture. Top with Jerk-Flavor Plantain Chips and sprinkle with coconut. Serve with lime wedges.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/air-fryer-recipes-crispy-oil-free

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Air-Fryer Eggplant Parmezzan With Pasta

In this plant-based take on an Italian favorite, air-fried eggplant slices sit atop linguine in marinara sauce with fresh basil. Coated with a seasoned blend of crispbread crackers  and nutritional yeast, the eggplant rounds are deliciously crunchy with cheesy flavor.

Air-fryers are a fantastic tool for whole-food, plant-based kitchens, as they make it easy to cook up perfectly crispy meals and snacks without any oil. Crispbread crackers give air-fried eggplant extra crunch in this healthy take on an Italian comfort-food classic. Be sure to peel the eggplant because the skin can get tough.

Tip: Depending on the size of your air-fryer basket, you may need to fry just a few eggplant slices at a time; to keep air-fried slices warm, transfer to a baking sheet in a 250°F oven while cooking the remaining slices.

Ingredients:

• 4 crispbread crackers
• 2 tablespoons + 1 teaspoon nutritional yeast
• 1 teaspoon garlic powder
• 1 teaspoon dried Italian seasoning, crushed
• ¼ cup unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice
• 1 medium eggplant (1 lb.), peeled and sliced into ½-inch rounds
• 10 oz. dry whole grain linguine
• 1 onion, chopped (1 cup)
• 1 green bell pepper, chopped (1 cup)
• 1 8-oz. package sliced fresh button mushrooms
• 1 22- to 23-oz. jar oil-free marinara sauce
• 1 14.5-oz. can no-salt-added diced tomatoes, undrained
• ¼ cup chopped fresh basil

Instructions:

1. Preheat air fryer to 370°F. In a food processor place crackers, 2 Tbsp. of the nutritional yeast, the garlic powder, and Italian seasoning. Cover and process until finely chopped; place in a shallow bowl. Pour milk into a second shallow bowl. Dip each eggplant slice into the milk and then the crumbs, lightly coating all sides. Place on a baking sheet.
2. Place eggplant slices in air fryer, in batches if necessary, so they are not touching. Air-fry 12 to 15 minutes or until eggplant is tender and breading is crisp, turning slices once.
3. Meanwhile, cook linguine according to package directions. Drain and return to pot. In a large skillet cook onion, bell pepper, and mushrooms over medium 5 to 7 minutes or until tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Transfer to pot with pasta. Add marinara sauce and tomatoes; mix well. Cook 5 minutes or until heated through.
4. Top linguine mixture with eggplant. Sprinkle with the remaining 1 tsp. nutritional yeast and the basil.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/air-fryer-recipes-crispy-oil-free

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Thai Green Curry Rice

This creamy, subtly spiced vegan Thai dish from Mary McDougall, RN, co-author of The Starch Solution, combines copious quantities of fork-tender veggies with green curry paste and fresh herbs with delicious results. Coconut extract adds rich coconut flavor without the fat of coconut cream.

This dish is made with mild Thai green curry paste sold in Asian markets, natural food stores, and some supermarkets. For a spicier variation, substitute red curry paste for the green, or serve hot sauce on the side. For an especially colorful dish, use Thai purple rice in place of the brown rice.

Ingredients:

• ⅓ cup vegetable broth
• 1 onion, cut into ½-inch cubed
• 1 red bell pepper, cut into ½-inch cubed
• 1 yellow bell pepper, cut into ½-inch cubed
• 2 cloves garlic, crushed or minced
• 1 to 2 tablespoons Thai green curry paste
• 2 cups coarsely chopped napa cabbage
• 1 cup broccoli florets
• 1 cup cauliflower florets
• 1 cup sugar snap peas
• 1 tablespoon regular or reduced-sodium soy sauce
• 4 cups cooked long-grain brown rice
• 1 tomato, cut into ½-inch cubed
• 1 tablespoon coarsely chopped fresh Thai or common (field) basil
• 1 tablespoon coarsely chopped fresh cilantro
• 1 cup almond milk or rice milk
• 1 teaspoon coconut extract

Instructions:

1. Place the broth in a large saucepan along with the onion, red and yellow peppers, and garlic.
2. Cook over medium heat, stirring occasionally, for 5 minutes. Stir in 1 tablespoon of the curry paste, or up to 2 tablespoons for a spicier dish.
3. Add the cabbage, broccoli, cauliflower, snap peas, and soy sauce.
4. Mix well, cover, reduce the heat to low, and cook until the vegetables are tender, about 5 minutes.
5. Add the rice, tomato, basil, cilantro, almond milk, and coconut extract.
6. Stir well, then cook until heated through, 2 to 3 minutes.
7. Serve hot, on plates or in bowls, with chopsticks if you like.

   Note: Coconut extract mixed into rice milk or almond milk makes a wonderful substitution in recipes calling for coconut milk.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/vegan-thai-recipes/

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Thai Vegetable Noodle Soup

Ready in 25 minutes, this veggie-laden one-pot meal is fabulously nourishing. A homemade Thai Spice Blend does the heavy lifting when it comes to flavor, while fresh basil rounds out the flavors like only fresh herbs can.

This recipe requires just one pot and 25 minutes. With lots of veggies and plenty of Thai spices, this brightly flavored Thai noodle soup is both colorful and comforting.

Ingredients:

• ½ cup thinly sliced scallions (green onions)
• 2 tablespoons Thai Spice Blend
• 4 cups low-sodium vegetable stock or water
• 1 cup 1-inch pieces green beans
• 1 cup thinly sliced carrots
• 4 oz. dry brown rice noodles
• 1 cup snow peas, trimmed and halved crosswise
• 1 cup 1-inch broccoli and/or cauliflower florets
• 1 baby bok choy, cut into 1-inch pieces
• 1 cup unsweetened, unflavored plant milk
• 3 tablespoons lime juice
• ⅛ teaspoon sea salt
• 4 to 6 fresh basil leaves, torn into pieces

Instructions:

1. In a large saucepan combine scallions, Thai Spice Blend, and ¼ cup water. Cook over medium 2 minutes. Add stock, green beans, and carrots. Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes. Add noodles, snow peas, broccoli, and bok choy; simmer 5 to 7 minutes more or until noodles are cooked. Add milk; cook 1 minute. Stir in lime juice and salt. Garnish with basil.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/vegan-thai-recipes/

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Almost Egg Salad

With cubes of tofu and a cashew sauce featuring nutritional yeast and yellow mustard, this dreamy side salad tastes a little bit like egg salad and a lot like potato salad—soft and creamy, with just the right amount of crunch and tang. Make plenty: You won’t want to run out of this one!

You’ll never miss the eggs in this classic salad: Potatoes and tofu are delicious stand-ins. Red leaf lettuce and crispbread crackers makes a fresh, light base for serving, but you could also roll it up in a wrap or serve on toast.

Tip: To soak cashews, place them in a bowl and cover with very hot water. Let stand 30 minutes; drain.

Ingredients:

• 6 oz. extra-firm silken light tofu
• 1½ cups ½-inch cubes peeled potatoes, cooked
• ½ cup chopped celery
• ½ of a small onion, chopped (¼ cup)
• ¼ cup sliced radishes
• 2 tablespoons soaked raw unsalted cashews (see tip in intro)
• 1 tablespoon nutritional yeast
• 2 teaspoons yellow mustard
• ⅓ to ½ cup unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice
• Freshly ground black pepper, to taste
• Paprika
• Red leaf lettuce leaves
• 4 crispbread crackers

Instructions:

1. Place tofu between paper towels. Top with a plate weighted with an unopened can of food. Let stand 30 minutes to press out as much liquid as possible, replacing paper towels once during pressing. Cut tofu into ½-inch cubes. In a large bowl toss together tofu, potatoes, celery, onion, and radishes.
2. In a small food processor or blender combine cashews, nutritional yeast, and mustard. Process until smooth, gradually adding plant milk until dressing is the consistency of ranch dressing. Add dressing to vegetables; gently toss to coat.
3. Season with pepper and sprinkle with paprika. Serve on red leaf lettuce with crispbread crackers.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/vegan-potato-salad-recipes-for-every-occasion/

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Potato Salad With Horseradish Vinaigrette

In this vibrant vegan potato salad, waxy new potatoes, tender asparagus spears, and crunchy red bell pepper showcase warm-weather veggies at their best. A simple vinaigrette featuring horseradish, garlic, and mustard adds a subtle bite that enlivens the palate without overpowering the vegetables. Note: If you can’t find asparagus, green beans would work well, too. Share a reviewer, “Delicious, fresh, and highlights the vegetables!”

Fresh dill is the perfect flavor partner for horseradish in this quick vegan potato salad. New potatoes work well in this dish because they hold their shape well even when cooked tender; brighten things up by choosing new potatoes in a variety of colors.

Ingredients:

• 2 lb. tiny red, yellow, and/or purple new potatoes, halved if large
• 1 lb. asparagus, trimmed and cut into bite-size pieces
• 3 tablespoons red wine vinegar
• 1 tablespoon whole grain mustard
• 6 cloves garlic, minced
• 2 teaspoons snipped fresh dill
• 1 teaspoon prepared horseradish
• 1 cup bite-size pieces red bell pepper
• Sea salt and freshly ground black pepper, to taste

Instructions:

1. In a 6-qt. Dutch oven cook potatoes in boiling water 8 minutes or until nearly fork-tender. Add asparagus. Cook 3 minutes more; drain. Rinse with cold water to cool; drain again.
2. In an extra-large bowl whisk together vinegar, mustard, garlic, dill, and horseradish. Add potato mixture and sweet pepper; toss to coat. Season with salt and black pepper.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/vegan-potato-salad-recipes-for-every-occasion/

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Deviled Potato Sandwiches

These tasty vegan Deviled Potato Sandwiches are ideal for lunches, and they’re good enough to serve a crowd at a party—simply cut each sandwich into smaller triangles. Think of them as a very tasty vegan variation on egg salad sandwiches. The addition of black salt (optional) adds a bit of sulfuric aroma that’s reminiscent of hard-boiled eggs. We’ve got even more delicious and healthy vegan sandwiches for you to try.

Invigorate your lunch routine with these delectable vegan potato salad sandwiches. Blended potato combines with hearts of palm, celery, and scallion to create a chunky potato salad that tastes great slathered on whole grain bread with a leaf of lettuce and slice of tomato.

Pro tip: You could also make open-faced sandwiches on bread or crackers.

Ingredients:

• 1 large Yukon Gold potato (about ¾ pound), peeled and cut into 1½-inch pieces
• ½ cup unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice, or water
• ¼ teaspoon yellow mustard
• Dash ground turmeric
• Dash black salt (optional)
• 1 14-ounce can hearts of palm, drained and finely chopped (about 1¼ cups)
• 1 small celery stalk, finely chopped (about ¼ cup)
• 1 scallion, white and green parts, thinly sliced (about ¼ cup)
• Sea salt and freshly ground white pepper, to taste
• 9 lettuce leaves (optional)
• 2 medium tomatoes, thinly sliced (optional)
• 18 slices whole-wheat bread

Instructions:

1. Place potato pieces in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 15 to 20 minutes or until very tender. Remove potato; cool.
2. In a blender combine potato, milk, mustard, turmeric, and black salt, if desired. Cover and pulse until smooth. Transfer mixture to a medium bowl. Stir in hearts of palm, celery, and scallion. Season with sea salt and white pepper.
3. Layer potato mixture and, if desired, lettuce and tomatoes between bread slices. Serve immediately, or wrap in waxed paper or plastic wrap and store in refrigerator up to 2 days.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/vegan-potato-salad-recipes-for-every-occasion/

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Air-Fryer Taquitos with Black Beans

Air fryers work magic when it comes to cooking up crispy food without adding unhealthy fat. These crunchy-on-the-outside, tender-on-the-inside taquitos are stuffed with hearty black beans, meaty mushrooms, and Southwest taco seasoning to satisfy all your Mexican food cravings.

The air fryer cooks these taquitos just right—crunchy on the outside and tender on the inside. When placing taquitos in an airfryer, it helps to position them seam side down so that they hold their shape and stay closed as they cook. Check out more of our favorite vegan air-fryer recipes!

Ingredients:

• 1½ cups chopped fresh mushrooms
• 1 cup finely chopped onion
• 1 cup finely chopped green bell pepper
• 1 clove garlic, minced
• 1 15-ounce can black beans, rinsed and drained
• 2 tablespoons tomato paste
• 4½ teaspoons salt-free taco seasoning
• 2 cups riced cauliflower
• 1 tablespoon lemon juice
• ¼ teaspoon sea salt
• 10 5-inch corn tortillas
• 1¼ cups guacamole

Instructions:

1. Preheat air fryer to 320°F for 8 minutes.
2. For filling, in a saucepan cook mushrooms, onion, bell pepper, and garlic in ¼ cup water over medium about 10 minutes or until onion starts to turn translucent, stirring occasionally. Add water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in beans, tomato paste, and taco seasoning. Cook 5 minutes, stirring occasionally. Remove from heat. Stir in riced cauliflower, lemon juice, and salt. Taste and adjust seasoning.
3. Warm tortillas according to package directions. Wrap in a kitchen towel to keep warm. To assemble taquitos, lay a warm tortilla on a clean surface. Spoon tablespoons filling horizontally across middle of tortilla. Starting from edge closest to you, roll up tortilla, tucking it under filling and rolling tightly to make a thin roll. Place assembled taquito on a tray lined with an additional kitchen towel. Keep covered. Repeat with remaining tortillas and filling.
4. Transfer half of the taquitos, or as many as can fit, into the air fryer. Air-fry 5 to 7 minutes or until tortillas are crisp and slightly browned around the edges. Serve warm with guacamole.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-recipes-totally-crave-worthy/

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Enchilada Sauce

This tangy sauce is exactly what you need to prepare Potato Enchiladas or a South-of-the-Border Pizza. And when there’s some on hand in the refrigerator, a very quick meal can be made by stirring some sauce into a pot of rice, beans, and sautéed onions and peppers.

Ingredients:

• 1 large yellow onion, roughly chopped
• 3 pounds tomatoes, cored and roughly chopped
• 1 (6-ounce) can tomato paste
• 3 cloves garlic
• 1 tablespoon ground cumin
• 2 tablespoons sweet paprika
• ¼ teaspoon smoked hot paprika
• 1 tablespoon onion powder
• 1½ teaspoons garlic powder
• 1½ teaspoons dried oregano
• Sea salt
• ½ teaspoon arrowroot powder

Instructions:

1. In a blender or food processor, combine the onion, tomatoes, tomato paste, and garlic. Blend until smooth. (Do this in batches if necessary.)
2. Transfer to a saucepan and stir in the cumin, paprika, onion powder, garlic powder, oregano, a generous pinch of salt, and 3 cups water. Bring to a boil over medium heat and cook for 10 to 15 minutes.
3. Meanwhile, in a small bowl, mix the arrowroot powder with 1 tablespoon water, stirring well to avoid any lumps. Add this to the sauce, stirring well.
4. Simmer, covered, for 15 to 20 minutes, until the sauce reduces a bit and is fragrant. Taste and adjust the seasoning.
5. Store in an airtight container in the refrigerator for up to 7 days.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/mexican-food-recipes-plant-based/

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