Category: Recipes I Have Tried

https://youtube.com/shorts/dX5LQ3k09hI?is=UV1Je7g1H_JU0lN1

First blanch raw broccoli by dropping into rapidly boiling lightly salted water for 1-2 minutes.

Drain, then wauté (oilfree sauté) in slurry of:

• 1 tablespoon Soy sauce (or tamari)
• 1/2 teaspoon Sweetner of your choice
• A pinch of Mushroom powder (or use the soaking liquid from dried shiitake mushrooms)
• A small splash of Water mixed with Cornstarch to thicken it up in the pan
• 1-2 cloves of minced Garlic
• Sprinkle a bit more Water if broccoli sticks to the pan

Ingredients

For the vegan burger patties
400g chickpeas in water, drained
2 sweet potatoes
250g plain flour
1 tsp whole cumin seeds
1 tsp paprika powder
1/2 tsp black peppercorns
Small bunch of coriander
Vegetable oil, for frying (or just airfry)

For the beetroot hummus
2 large purple beetroots
1 tbsp red wine vinegar
200g chickpeas
1 clove of garlic
1 tsp cumin powder
1/2 tsp paprika powder
1 tbsp tahini paste
Pinch of salt
Juice of 1 lemon

For the tomato salsa
6 plum tomatoes
1/2 red chilli
1/2 clove of garlic
1/2 red onion

To garnish
Vegan burger buns
Baby gem lettuce leaves, 2 per burger

Cooking instructions

For the beetroot hummus
*Cook the beetroot in water with red wine vinegar and a pinch of salt – make sure that the water completely covers the beetroots.
*Bring to a boil, cover, and turn down the heat to simmer for around 30 minutes.
*When the beetroots are soft and can easily be speared with a knife, remove them from the water and blitz in a food processor to make a smooth puree.
*Blitz the drained chickpeas in a food processor, add 1 tsp of cumin powder, 1 crushed clove of garlic, ½ tsp of paprika powder, 1 tbsp of tahini paste, the juice of one lemon and a pinch of salt.
*Mix all ingredients together until smooth.
*Mix the beetroot puree into the hummus.
*Half of this mixture will be added to the burger patty mix, and half will be kept aside for garnishing.

For the vegan burgers
*Cook the sweet potatoes in the oven at 200 degrees celsius for around 20 minutes until they are soft in the middle.
*Cut into halves and scoop out the insides.
*Blitz 400g of drained chickpeas, add the cooked sweet potato, half of the beetroot hummus, coriander, whole cumin seeds, paprika, and salt and pepper to taste.
*Mix until smooth.
*Transfer to a mixing bowl and add 250g of plain white flour and mix it well.
*Shape 3tbsp of the mixture into a round patty shape, continue with the rest of the mixture.
*Add 1 tsp of vegetable oil to a frying pan and cook each patty on a medium to high heat. [Better to simply airfry w/ no oil at this point]
*Cook each side for 1 minute until browned, and then transfer the patty to the oven and cook it for a further 10 minutes at 200 degrees celcius.

For the tomato salsa 
*Dice the plum tomatoes.
*Add ½ a diced red chilli
*1 chopped clove of garlic
*half a diced red onion

Constructing the burger 
*Spread beetroot hummus over both sides of the vegan bun.
*Add 1-2 baby gem lettuce leaves, depending on their size, and some sliced red onion.
*Lay a baked vegan patty on top and then spoon over tomato salsa.
*Add the top half of then bun, and enjoy!

https://www.gordonramsayrestaurants.com/recipes/sweet-potato-chickpea-and-beetroot-vegan-burger/amp

INGREDIENTS

*chopped romaine

*purple cabbage

*tomato

*onion

*cucumber

*dill pickle

*green olives

* hummus on bed of

*yellow curried jasmine rice

*w/ tahini dressing

With side of pita bread

Ingredients:
* 1 cup white jasmine rice (for brown rice see note below)
* 1 ½ cups low-sodium vegetable broth (or water for even lower sodium)
* 1 teaspoon yellow curry powder (check for low-sodium brands)
* ½ teaspoon turmeric powder
* 1 teaspoon olive oil or avocado oil (totally optional, may use water/broth for light sauté)
* 1 small garlic clove, minced (optional)
* 2 tablespoons finely chopped onion (optional)
* Fresh parsley or cilantro, chopped (for garnish)
* Freshly ground black pepper, to taste (optional)

Basic Cooking Method
* Rinse 1 cup white jasmine rice until water runs clear.
* In a pot, combine rice with about 1.5 cups low-sodium broth or water.
* Stir in 1 teaspoon yellow curry powder and 1/2 teaspoon turmeric.
* Add a small amount (about 1 tsp) of oil if using, and minced garlic or onion if desired.
* Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until rice is tender.
* Remove from heat and let sit covered for 5 minutes.
* Fluff rice with a fork and garnish with fresh herbs.

Flavor and Health Benefits
– This dish is fragrant, mildly spiced, and colorful.
– Turmeric and curry powder contain antioxidants and anti-inflammatory compounds.
– Using low-sodium broth keeps it heart-healthy.
– Minimal oil and no added sugar make it suitable for low-SOS diets.

NOTE
To modify the recipe for unprocessed brown jasmine rice, increase the cooking liquid to 2 to 2 ¼ cups of low-sodium broth or water per 1 cup of rice. Brown jasmine rice requires a longer cooking time—simmer covered on low heat for about 40 to 45 minutes instead of 15 minutes. After cooking, let the rice rest covered for 10 minutes before fluffing. Expect a nuttier flavor and chewier texture, which pairs well with the warm spices in the recipe. This adjustment preserves the dish’s flavor while providing a more nutrient-dense, whole grain option.

Melis Family Crockpot Minestrone (very low oil version)

Stovepipe and Insta

* Prep time: 20 minutes
* Cook time: 6–8 hours (Low) or 3–4 hours (High)
* Servings: 8 servings

## Ingredients## The Bean Trio

* 1 can (15 oz) cranberry beans (or pinto beans), drained and rinsed
* 1 can (15 oz) fava beans (or cannellini/great northern beans), drained and rinsed
* ½ can (approx. 7 oz) chickpeas (garbanzo beans), drained and rinsed

## The Vegetables & Aromatics

* 1 medium yellow onion, chopped
* 2 medium carrots, chopped
* 2 stalks celery, chopped
* 2 cloves garlic, minced
* 1 medium fennel bulb, chopped (reserve a few green fronds for garnish)
* 2 medium yellow potatoes, peeled and cubed
* 1 can (14 oz) crushed or diced tomatoes

## Liquid, Herbs, Pasta & Oil-Control

* 5 to 6 cups water or low-sodium vegetable broth (plus ¼ cup water for sautéing)
* ¼ cup fresh flat-leaf parsley, chopped
* 2 tablespoons fresh basil, chopped
* ⅓ cup Sardinian fregula (or ditalini pasta, small shells, or Israeli couscous)
* 1 teaspoon extra-virgin olive oil (Optional—used only as a light finish for flavor, or skip entirely for a 100% oil-free soup)
* Salt and freshly cracked black pepper to taste

——————————
## Step-by-Step Instructions

   1. Oil-Free Water Sauté: Heat a skillet over medium heat. Instead of oil, add ¼ cup of water or vegetable broth. Add the chopped onion, carrots, celery, and garlic. Cook for 5 minutes, stirring frequently, until the vegetables soften. If the pan gets too dry, add an extra tablespoon of water to prevent sticking. Transfer everything into the crockpot. (Alternatively, you can skip the skillet entirely and place the raw veggies straight into the crockpot).
   2. Load the Crockpot: Add the potatoes, fennel, crushed tomatoes, parsley, basil, and your drained/rinsed beans (cranberry, fava, and chickpeas) to the slow cooker.
   3. Add Liquid: Pour in 5 to 6 cups of water or low-sodium vegetable broth. Stir the ingredients well to combine.
   4. Slow Cook: Cover with the lid and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours, until the potatoes and vegetables are completely tender.
   5. Cook the Pasta: Turn the slow cooker setting to HIGH (if it was on low). Stir in the pasta. Cover and cook for an additional 25 to 30 minutes until the pasta is al dente.
   6. The Low-Oil Finish: Turn off the slow cooker. Season with salt and pepper to taste. If your dietary needs allow, stir in just 1 teaspoon of high-quality extra-virgin olive oil to distribute a hint of rich Mediterranean aroma across all 8 servings, or leave it out completely. Garnish with chopped fennel fronds.

——————————
## Recipe Notes & Adaptations

* Stovetop Adaptation: Increase the liquid to 6 to 8 cups. Use ¼ cup of water to water-sauté the onion, carrots, celery, and garlic in a large Dutch oven over medium heat for 5 minutes. Add all remaining ingredients except the pasta and optional oil. Bring to a boil, reduce heat to low, cover, and simmer for 45 minutes to 1 hour. Stir in the pasta during the final 10–12 minutes of cooking.

* Instant Pot (IP) Adaptation: Keep the liquid at 5 cups. Select the SAUTÉ function on your Instant Pot.

Add ¼ cup of water and sauté the onion, carrots, celery, and garlic for 3 minutes. Stir in the potatoes, fennel, tomatoes, herbs, and beans. Pour in the 5 cups of liquid. Secure the lid, seal the valve, and select MANUAL / PRESSURE COOK on High for 5 minutes. Allow a 10-minute natural pressure release, then quick-release the rest. Turn the IP back to SAUTÉ, stir in the pasta, and cook uncovered for 8–10 minutes until tender.

* Flavor Tip for Low-Oil Cooking: Without oil to carry flavor, acidity and herbs become more important. If the soup tastes flat at the end, stir in a tiny splash of fresh lemon juice or red wine vinegar right before serving to make the flavors pop.

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1/2 C pumpkin puree

1 C rolled oats

1 T sweetness (like maple syrup, date paste, etc)

1 t cinnamon

1 handful dark choco-chips (sub w/ sprinkle of cacao powder for lower fat)

Roll, chill & enjoy!