Ingredients 

• ▢1 pkg firm silken tofu 12-14 oz
• ▢2 tablespoons lemon juice
• ▢1 tablespoon red wine vinegar
• ▢1 clove garlic or more
• ▢1/4 teaspoon salt

Instructions
Open tofu package and drain any water. If using shelf-stable tofu, there won’t be much water. For the refrigerated tofu, you’ll need to drain and then press all water out.

Place all ingredients in a blender or food processor and blend until smooth.

Keeps in air tight container in the refrigerator for up to 10 days.

https://eatplant-based.com/tofu-sour-cream/

https://minimalistbaker.com/how-to-cook-brown-rice-2-ways/#:~:text=Do%20you%20have%20to%20soak,digestibility%20and%20speed%20cook%20time.

Preparation Time: 10 minutes
Cooking Time: 8 hours
Servings: 8

1 20 ounce can young green jackfruit in brine or water
1 onion, chopped
1-2 garlic cloves, crushed
1 cup barbecue sauce (approximately)
¼ cup water

Drain the jackfruit and rinse several times with water. Let rest in the strainer to remove as much water as possible while sautéing the onion and garlic.

Sauté the onion and garlic in a non-stick pan until softened slightly, about 5 m

Place the jackfruit in the bottom of a crockpot, (it won’t look like there is much of it, but as it breaks apart there will be plenty for 8 servings), spoon the onions and garlic over the top and add ½ cup of barbecue sauce and the water. Stir gently to mix well, cover and cook on high heat in the crockpot for about 3 hours before stirring. After 3 hours stir gently and add about ¼ cup more barbecue sauce. Cook for an additional hour on high.

Uncover and stir, breaking up the jackfruit as much as possible into strands. Reduce heat to low. Cover and continue to cook for another 3-4 hours, stirring and breaking up the jackfruit until it is all broken into strands. Add the remaining barbecue sauce occasionally, as necessary. The jackfruit will become softer and easier to break apart the longer it cooks. It should be very thick and stringy at the end of the cooking time. Serve on buns, topped with coleslaw (May 2010 Newsletter), sautéed onions (May 2010 Newsletter) and Sriracha hot sauce.

Hints: This is a fantastic barbecued sandwich just bursting with flavor. Choose any of your favorite fat-free bbq sauces.

*******

Another version, this one from Kathy Carmichael.

https://www.kathysvegankitchen.com/bbq-jackfruit-recipe/#recipe

ENGINE 2 HUMMUS
Ingredients

2 cans chickpeas, drained (keep some of the liquid/aquafaba in case needed to thin the hummus)

3 cloves raw garlic (sometimes I use 6-8 cloves of roasted garlic instead)

Juice of 1 lemon (2-3 Tablespoons)

2 teaspoons ground cumin powder

2 teaspoons Bragg Liquid Aminos or low sodium tamari/soy sauce

1/4 cup vegetable broth

Dash of sweet paprika, optional

Instructions

Blend all ingredients except paprika (using a food processor or high speed blender) into a thick paste. Scrape sides as needed. If too thick add some aquafaba or broth to thin.

You can also customize this recipe by adding one or more of the following: 2 tablespoons toasted sesame seeds; 1 fresh jalapeño, seeded and chopped; 1 roasted and chopped red bell pepper; 1 cup Kalamata olives; 1 bunch fresh mint; 1 cup fresh spinach; 1 cup cooked eggplant.

Sprinkle top with paprika when serving.

https://lexmindfulmedicine.com/recipe/the-best-oil-free-hummus

Description

NO OIL and NO DEEP FRYING!

Ingredients

4 corn tortillas


Instructions

Preheat oven to 350 degrees Fahrenheit.

Drape corn tortillas over oven rack. I use two spaces so my shells will stand up. It’s easier to build the taco.

Bake for 10-15 minutes or until the shells start to turn golden brownish. But, be careful and don’t let them burn.

Remove from the oven and stuff them with whatever fillings you like. But, really Cauliflower Mushroom Walnut Taco Meat is perfect!

https://shaneandsimple.com/crunchy-baked-taco-shells/

INGREDIENTS

• Aquafaba (Liquid from 1  chickpea can, save chickpeas for salad)
• Juice of 1 lemon
• 1 Medjool date, pre-soaked in water for 10 minutes, then drained
• 1/2 TABLESPOON tahini (just b/c I had some in fridge, better to throw 2T raw cashews into the blender!)
• 1/2 teaspoon Dill WEED
• 1/2 teaspoon Dill SEED
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1 TABLESPOON nutritional yeast

INSTRUCTIONS

• Blend & refridgerate, it will thicken as it cools

Ingredients

1/2 C. Plant Based Milk

1/2 C. Flour

1/2 tsp Garlic Powder

1/2 tsp Onion Powder

1/8-1/4 tsp Cayenne Pepper

1 TBSP Nutritional Yeast

Spicy Garlic Wing Sauce (see here)

Instructions

1. Preheat oven to 450F and line a baking sheet with parchment paper.
2. Whisk all ingredients together to form a thick pancake like batter.
3. Dip florets into batter, and place on baking sheet. (If your cauliflower head is huge you may need to double the batter.)
4. Bake for 25 minutes, until golden brown, crispy, and fork-tender inside.
5. Toss baked florets with your choice of sauce until coated. SERVE!

https://www.eatingyoualive.com/recipes-from-film/2016/12/15/cauliflower-hot-wings

Ingredients

• 1 cauliflower cut into medium pieces/florets
• 1 teaspoon curry powder
• ½ teaspoon garam masala
• ½ teaspoon sea salt
• ¼ teaspoon freshly cracked black pepper

Instructions

• Preheat oven to 400°F. Line a baking tray with parchment paper.
• Rinse and drain, but do not dry the cauliflower florets. The small amount of water clinging to the cauliflower will help the spices stick.
• Spread cauliflower out in a single layer on baking tray. Sprinkle all the spices over the cauliflower, then stir with a spoon or spatula to coat.
• Bake for 35-40 minutes, stopping to stir halfway through cooking. They are done when the cauliflower is fork tender and just starting to brown on the edges.*See Notes for heat and time adjustments, if using an air fryer or frozen cauliflower.

Notes

If using frozen cauliflower, increase temperature of oven to 425 F and check at 25 minutes.

If using air fryer, reduce temperature to 375 F and check at 20 minutes. It may take less or more time, depending on your machine.

Additional Optional Spices:

• ½ teaspoon ground turmeric
• ½ teaspoon granulated garlic powder
• ½ teaspoon ground cumin

https://veryveganish.com/wprm_print/6541

INGREDIENTS:

1 cup salt-free cannellini beans, rinsed & drained
1 cup plant milk
2 tablespoons apple cider vinegar
1 teaspoon garlic powder
1 teaspoon onion powder
2 teaspoon dried dill
2 teaspoon fresh dill
1 teaspoon low sodium miso, optional
1 tablespoon fresh lime juice

PREPARATION:

1-Place everything in a high speed blender except for the fresh dill. Blend until smooth.
2-Add to this mixture fresh dill and pulse a few times until everything is incorporated.
3-Place everything in a jar and refrigerate. Should last about 4-5 days.

Here’s the Ingredients!

3 cups of water –

12 oz of tomato paste –

1 oz or 1/4th cups sun-dried tomatoes –

2 tbs maple syrup (https://amzn.to/2vT8TSN) –

1 tbs salt free Italian seasoning –

1 tsp garlic powder –

1 tsp onion powder –

1 tsp crushed red pepper flakes –

1 tsp ground black pepper

*******

https://youtu.be/XcjhYOHjwhs?si=3nvg_xt7vevapDNW

HERE’S ALL IT TAKES
2 large garlic cloves, chopped
1 small yellow onion, chopped
1 bay leaf
2 teaspoons Italian Seasoning
3 ounces tomato paste (half of a small can)
2 (28-ounce) cans diced tomatoes
1 cup vegetable broth

Simmered over low heat for 35-45 minutes. Stir every 15 minutes. Use an immersion blender to gently puree tomatoes.

*******

https://youtu.be/pLf2scHS3C8?si=fmuYO5iySGcTUQxv

Fresh tomatoes with the skins removed
1/2 onion chopped
2 cloves garlic
1/2 carrot chopped
1 stalk celery chopped
1 red pepper seeded and chopped
1/4 cup tomato paste
1 T Italian seasoning
veggie broth
crushed red pepper
Flat leaf parsley
salt and pepper to taste

Saute onions and garlic in water or veggie broth for a few minutes. Add to pressure cooker.
Add the rest of the ingredients except salt and pepper and flat leaf parsley to the pressure cooker.
Cook on manual for 15 to 20 minutes.
After cooking is over add salt and pepper to taste.
Use immersion blender or regular blender until sauce is smooth
add flat leaf parsley and serve over pasta of your choice.

*******

https://youtu.be/ZRAb4BOcD-I?si=M_yQyIMQl3lIi3lo

Ingredients

1 can (794 g / 28 oz) diced tomatoes with liquid (or 2.5 cups freshly diced tomatoes + 1 cup water)
1 can (156 ml / 5.5 fl oz) tomato paste (or 2/3 cup)
1/2 diced onion
1/2 diced red pepper
1/2 diced green pepper
2 tsp garlic powder
2 tsp onion powder
1 tbsp Italian seasoning (or 1.5 tsp basil, 1.5 tsp oregano)
1/4 tsp black pepper and/or crushed red pepper flakes
optional: 1/2 tsp date syrup (or maple syrup-see note)

Directions

Mix all ingredients over medium-high heat on the stovetop for 5-10 minutes. The consistency will be quite thick; it will thin slightly as it simmers.
Reduce heat to medium-low, cover, and allow to simmer for 15-20 minutes (stirring occasionally).
Enjoy on top of your favourite pasta, grain, potatoes, or vegetables!

Notes

We like our veggies to be slightly crisp. If you prefer a softer texture, you can cook the onion and peppers for a few minutes first, before adding the remaining ingredients.

Sugar is often used in tomato-based sauces to balance the acidity. We don’t use any sweetener in our sauce, but you can add date syrup (or maple syrup) 1/2 tsp at a time to achieve desired flavour.
© 2020 Plant Fit Meg