Category: Recipes I Have Tried

Easy, Creamy, Plant-Based Yogurt – Vegan, Oil-Free & Refined Sugar-Free

https://youtube.com/watch?v=HoZ0FZDjr7A&si=exmNT1L4w2unouQo

Ingredients:

1 cup dried chickpeas
4 cups water for soaking
4 cups water for blending
⅓ cup raw cashews OR raw sunflower seeds
1 tbsp lemon juice
2 tsp vanilla bean powder or 3 tsp vanilla extract

Fruit Layer:
10-12oz fresh or frozen fruit
2 tbsp – ¼ cup water
Date paste to taste

Instructions

Soak dried chickpeas in 4 cups of water for 10-12 hours at room temperature.

Reserve 2 tbsp of chickpea soaking water and set aside.

Rinse and drain the chickpeas.

Add soaked chickpeas and remaining 4 cups of water to a blender and blend.
Strain chickpea milk through a nut milk bag into a pot until you extract all the excess liquid.

Add the raw cashews or sunflower seeds to the blender with about a cup of the chickpea milk and blend until completely smooth.

Add cashew/sunflower mixture to the pot of chickpea milk.

Bring chickpea milk to a simmer and mix for about 10 minutes or until the mixture has thickened. As you cook the mixture, scrape the bottom of the pot to prevent sticking and scorching. You can also whisk the mixture to prevent clumping.

Once it has thickened, whisk in the vanilla.

Remove the pot from the heat to allow it to cool until lukewarm.

Mix and whisk to prevent clumping as the mixture cools.

Transfer to a clean glass jar and whisk in 2 tbsp of chickpea soaking water and the lemon juice.

Cover the jar with a cheese cloth or paper towel and allow to ferment for 12 hours at room temperature.

Cover and store in the fridge.

Add fruit mixture and/or date paste as desired. Enjoy!

Fresh vs. Frozen Broccoli: Is One Actually Healthier Than the Other?

… frozen broccoli is generally higher in vitamins C and A as well as some antioxidants, compared to fresh broccoli that’s been sitting in your crisper for several days,

… frozen vegetables are blanched to help preserve color, safety, and texture, which can reduce water-soluble and heat-sensitive nutrients, including sulforaphane.

… to make frozen broccoli even more nutritious. “Chopping broccoli and letting it sit for about 30–40 minutes before cooking allows an enzyme called myrosinase to activate, which helps increase the formation of sulforaphane,” Hadley says. “Adding a small amount of mustard seed after cooking can also help boost sulforaphane production, making both fresh and frozen broccoli more nutritionally impactful.

https://www.realsimple.com/fresh-vs-frozen-broccoli-is-one-healthier-11894791

Ratatouille Flatbread Pizza Recipe | Dr. McDougall

https://www.drmcdougall.com/recipes/ratatouille-flatbread-pizza/

Ingredients
1 1/2 Cups Ratatouille
1 1/2 Cups Mashed potatoes
2 Sprouted whole-grain tortillas
To Taste Fresh basil


Directions
1.Preheat oven (or toaster oven) to 400 degrees.

2. Place whole grain tortillas or flatbreads onto a baking sheet.

3. Slather
with a thick layer of mashed pototoes.

4. Top the potatoes with the ratatouille, and sprinkle fresh basil over the ratatouille.

5. Bake flatbread pizzas for approximately 10 to 12 minutes, or until the edges begin to turn crispy and golden brown, and the center is hot and bubbling.

Remove from oven, and serve hot.

Gregory’s Vegan Choco Birthday Cake (oil-free)


Created for my sweet brother, somewhere on the sea!

### Ingredients

**Wet**

* 1 cup **almond pulp** (left from making almond milk)
* 1 ripe banana, mashed
* ½ cup unsweetened applesauce
* ½–¾ cup almond milk
* ½ cup **date paste** *(blend ~6–8 soaked dates with a little water)*
* 1 tsp vanilla extract (optional)

**Dry**

* 1 cup **oats**, blended into oat flour
* ¼ cup unsweetened cacao powder
* 1 tsp baking soda
* ½ tsp baking powder
* ¼ tsp salt

### Instructions

1. **Preheat oven** to **350°F (175°C)**.

2. Blend the **oats in a blender until they become flour**.

3. In a large bowl mix:

   * almond pulp
   * mashed banana
   * applesauce
   * almond milk
   * date paste
   * vanilla

4. In another bowl whisk:

   * oat flour
   * cacao powder
   * baking soda
   * baking powder
   * salt

5. Combine wet and dry ingredients until just mixed.

6. Batter should be **thick but pourable**. Add a little almond milk if needed.

7. Pour into a **lined or lightly greased 8-inch pan**.

8. Bake **35–45 minutes**, until the center is set and a toothpick comes out mostly clean.

9. Cool completely before frosting.

—

## Chocolate Date Frosting (Oil-Free)

Blend until smooth:

* 1 cup soft dates or date paste
* ½ cup cacao powder
* 1 cup peanut powder
* ½ cup almond milk (more if needed)
* ½ tsp vanilla
* pinch salt

Chill briefly to thicken, then spread over the cooled cake.

Esselstyn” Style: Dump & Bake Potato Casserole

Recipe (w/ video time references)

Ingredients:
* Large onions (2) (2:05)
* Large potatoes (4), cut into 1/4 or 1/8 inch slices (2:50)
* Large red bell peppers (2), sliced (3:29)
* Fresh chopped garlic (6 cloves) (4:13)
* Large bunch of greens (Swiss chard, kale, beet greens, or spinach) (5:00)
* Large round tomatoes (3), sliced (4:43)
* Vegetable broth, no sodium (1 1/2 cups) (7:12)
* Smoked paprika (1 tablespoon) (7:22)
* Dried oregano (1 teaspoon) (7:26)

Instructions:
1.  Prepare the base: In a 9×13 inch pan, spread a layer of sliced onions (2:11).
2.  Add potatoes: Place a layer of thinly sliced potatoes over the onions. The video uses enough for at least two to three layers in total (2:33).
3.  Layer with bell peppers: Add a layer of sliced red bell peppers (3:43).
4.  Incorporate garlic: Sprinkle a couple of heaping teaspoons of chopped garlic (4:13).
5.  Add greens: Create a layer with a large bunch of greens (5:00).
6.  Add tomatoes: Place a layer of sliced tomatoes (5:25).
7.  Repeat potato layer: Add one more layer of thinly sliced potatoes to cover everything (5:45).
8.  Top with remaining ingredients: Spread the remaining onions and any leftover chopped garlic on top (6:36).
9.  Prepare the liquid: In a separate bowl, mix 1 1/2 cups of no-sodium vegetable broth with 1 tablespoon of smoked paprika and 1 teaspoon of dried oregano (7:12). Pour about 3/4 to 1 cup of this mixture over the casserole (7:46). Save any leftover liquid for mashed potatoes if making them (7:52).
10. Cover and bake: Cover the pan with parchment paper first, ensuring the foil doesn’t touch the food, then cover with foil (8:08).
11. Preheat and bake: Preheat the oven to 375°F (8:28) (or up to 400°F). Bake for 1 hour (8:45).
12. Uncover and finish baking: After 1 hour, remove the foil and parchment paper. Return the casserole to the oven, uncovered, for another 20 minutes, or until the top is nicely browned and bubbling (15:22).
13. Cool and serve: Let the casserole cool down for 20-30 minutes before serving (15:49).