Category: Recipes I Have Tried

BBQ Lentil Oat Loaf from Rip Esselstyn’s Plant-Strong! | Vegan, Low-Fat, Oil-Free

Ingredients:

* 1 ½ cups red lentils (plus ½ tsp salt for cooking the lentils)

* 2 ½ cups water

* 1 large onion

* One 8 oz package of mushrooms, chopped

* 4 garlic cloves

* 4 cups packed spinach, chopped

* One 15 ounce can diced tomatoes with juices

* 1 teaspoon dried sage

* 1 teaspoon garlic powder

* ½ tsp salt

* ½ cup fresh cilantro

* 2 cups old-fashioned rolled oats

* 1 cup barbeque sauce (I use “True Made” BBQ sauce, “Kansas City” flavor sold at Sprouts) Sooo yummy!

Instructions:

1) Preheat oven to 350 degrees.

2) Bring water and lentils to a boil. I added a ½ tsp salt. Upon boiling, lower heat and cover to simmer 8 to 10 min.

3) In same pan mash lentils with potato masher.

4) In a non-stick pan sauté onions over medium heat. Add mushrooms and garlic. Add the spinach and cover for 5 min.

5) Add the lentils to the onion, mushroom, spinach mixture and stir to combine. Add diced tomatoes, 1 tsp dried sage, 1 tsp garlic powder, ½ teaspoon salt, cilantro and stir. Add oats and stir again.

6) Get a one 9×9 pan or two 9×5 loaf pans and spread ½ cup barbeque sauce all over the bottom. Add the lentil oat mixture to the pan(s), then flatten, and add the remaining ½ cup barbeque sauce on top.

7) Bake for 45 to 55 min until the barbeque glaze turns crispy on the edges. Let set for 15 min before cutting and serving.

Here is the link for vegan ranch dressing!

https://youtu.be/gpk1QQ2sXhM

Fast No Knead Bread

(both white & whole wheat recipes here)

Ingredients:

3 C all-purpose flour
1 t salt
1/4 t yeast
1 1/2 C hot tap water

(If you prefer whole wheat flour simply increase water by 1/4 cup & bake an extra 5-10 minutes)

Instructions:

  • Fold ingredients together in bowl
  • Cover w/ plastic & towel for 3 hours
  • Use scraper to form into a loose blob
  • Set blob in parchment lined bowl
  • Preheat Dutch oven inside oven 450 deg for 15 minutes
  • While waiting, brush bread ball in bowl w/ non-dairy milk, sprinkle w/ sesame seeds
  • Drop ball (including parchment) in Dutch oven, cover, bake 30 minutes
  • Remove lid, bake another 15 minutes
  • Done!

Oil-free Baked Mung Egg Omelet / Omelette

RAW VS BAKED & FOLDED
RAW VS BAKED & FLAT

PREHEAT OVEN TO 350 DEGREES

INGREDIENTS:

* homemade mung-egg mixture https://projectwaistline.com/?p=27576

* chopped fresh veggies (mushrooms, tomato, onion, arugula, baby spinach, sprouts)

INSTRUCTIONS:

* place parchment baking paper on cookie sheet

* pour mung-egg mixture on the paper

* spoon all chopped veggies on top

* sprinkle seasoning to taste – try pepper & low sodium Tajin (chili con limón), and tabasco sauce

*bake uncovered for about 25 to 30 minutes at 350 degrees

* serve by removing omlette with spatula & fold, if desired

*****

Below is a recipe different than mine that is baked @ 375° for 25 minutes in silicone molds.

Also note that a recipe for chickpea flour can be found at the bottom of THIS link.

VEGAN POTATO SOUP (EASY & OIL-FREE)

INSTRUCTIONS: https://nosweatvegan.com/vegan-potato-soup-recipe/#recipe

INGREDIENTS

Optional Garnish

PLANT FOOD SOURCES TO RESIST VIRUSES

QUERCETIN

Capers (most concentrated source!)

Red Onion (highest vegetable source!)

Shallots

Red Apples

Grapes

Berries

Cherries

Scallions

Kale

Tomatoes (organically grown tomatoes have up to 79% more than conventional fruit)

Broccoli

Brussels sprouts

Cabbage

Citrus fruits

Bell peppers (green and yellow)

Nuts (almonds and pistachios)

Asparagus (cooked has slightly more)

Buckwheat 

Black Tea

Green Tea

Elderberry Tea

SPERMIDINE (this is a protein, it will help long covid, as well)

  1. Green Peas
  2. Broccoli
  3. Cauliflower
  4. Soy Beans
  5. Lentil Beans
  6. Grapefruit
  7. Red Grapes
  8. Blueberries
  9. Bananas
  10. Mangos
  11. Hazelnuts
  12. Shiitake Mushrooms
  13. NOTE THAT WHEAT GERM, CURCUMIN, BLACK CUMIN SEED, SUNSHINE AND INTERMITTENT FASTING ALSO HELP WITH LONG COVID (eating between 8 a.m. and 2 p.m. – instead of between 8 a.m. and 8 p.m.)

ZINC

  1. Legumes
    including lentils, beans, chickpeas
  2. Nuts
    including walnuts, cashews, almonds, etc.
  3. Seeds
    including sesame, chia, hemp, pumpkin, ground linseed
  4. Oats
  5. Quinoa
  6. Tofu
    Made from soybeans, so it is a  processed legume

VITAMIN C

  1. blackcurrants
  2. pepper (red and green)
  3. kale
  4. papaya
  5. spring greens
  6. cranberry juice
  7. strawberries
  8. Brussels sprouts
  9. broccoli
  10. cabbage
  11. mange-tout (snap & snow peas)
  12. cantaloupe
  13. kiwi
  14. grapefruit
  15. mango
  16. oranges
  17. watercress
  18. raspberries
  19. tomatoes
  20. cauliflower
  21. potatoes
  22. pineapple
  23. spinach
  24. parsley

VITAMIN D

  1. Mushrooms
    all edible varieties
  2. Fortified Plant Milk
  3. Fortified Juices
  4. Fortified Cereals
  5. SUNSHINE!

COPPER (zinc depletes copper)

  1. Wholegrains
    (wholewheat spaghetti, oats, wholemeal bread, quinoa and brown basmati rice)
  2. Nuts (peanuts, cashews, walnuts, Brazil nuts and almonds)
  3. Seeds (sunflower seeds and sesame seeds)
  4. Pulses (legumes) (lentils, adzuki beans, baked beans, edamame, kidney beans)
  5. Dried Apricots
  6. Mushrooms
  7. Spinach

Treatment for Viral Infections

Flavonoids have proven antibacterial and antiviral effects. Numerous laboratory studies have shown that certain flavonoids prevent cell replication of H1N1 flu, HIV, SARS, and RSV viruses. Further research is needed to determine how flavonoids work in the body against viruses, and whether they could be an effective preventative measure.

Foods With Flavonoids

Many plant foods are rich in flavonoids, therefore, increasing fruits and vegetables in your diet is the easiest way to obtain them. These 10 foods are some of the best sources of dietary flavonoids available:

  1. Berries
    All berries contain flavonoids, but certain varieties are more potent than others.  Blackberries are particularly powerful and include all six types of flavonoids. Blueberries, cherries, and raspberries also contain all flavonoids. Strawberries have moderate amounts of anthocyanidins.
  2. Red Cabbage
    Another great dietary source of anthocyanidins is red cabbage. Anthocyanidins, in particular, have been studied for their protective effects against cancer, cardiovascular disease, diabetes, and age-related cognitive disorders.
  3. Onions
    Onions form the basis for a multitude of cuisines, and it’s no wonder why. This humble vegetable is a powerhouse of nutrients and adds flavor to any dish. Onions are a great source of flavonols, which can reduce the risk of prostate cancer. 
  4. Kale
    Another great source of flavonols is kale. Kale leaves make an excellent base for salads and can be added to soups and stews to boost their nutritional value. If you don’t care for the taste, add kale in smoothies and protein shakes to hide the taste.
  5. Parsley
    Parsley provides more flavonols in the American diet than any other food. Parsley contains over 130 milligrams of flavonols per gram. Add it to soups and sauces, or sprinkle over dishes before serving.
  6. Tea
    The easiest way to add flavonoids to your diet is to drink tea. Green, oolong, and black teas all contain high levels of flavanols, which have been studied for their benefits to cardiovascular and cognitive health.
  7. Red Wine
    Another great source of flavanols is red wine. Red wine in moderation has multiple health benefits, especially with lowering risks of cardiovascular disease.
  8. Dark Chocolate
    Chocolate and cocoa are both high in flavanols. Cocoa, in particular, has been studied for its cognitive-boosting properties and its protective effect on the cardiovascular system.
  9. Citrus Fruits
    Citrus fruits like oranges, grapefruit, tangerines, lemons, and limes contain flavanones. Juicing these fruits results in even more concentrated availability of these healthy plant compounds. You can also squeeze fresh lemon or lime juice into ice water to add nutritional value.
  10. Soybeans
    Soybeans come in a variety of different forms and are the best source of isoflavones. Eating edamame, tofu, tempeh, and soy sauce are great ways to increase isoflavones in your diet. Isoflavones have been studied for their protective effects against reproductive cancers like breast, ovarian, prostate, and testicular cancer.

PS Brazil nuts are very high in magnesium, but also fat. Also prunes scored number 1 in the ORAC (Oxygen Radical Absorbance Capacity) test, which means they resists diseases like heart disease, many forms for cancer, Alzheimer’s Disease, arthritis, stroke, allergies, chronic fatigue and aging in general.

Some vegans like to eat one Brazil nut and one prune each day!

Phyllo Dough Berry Burritos

I was craving berry pie, but didn’t want the fat. Here’s how I made a berry burrito.

In the freezer section of the grocery store, near frozen pies, you may find this Greek pastry dough.

It has only 1 gram of fat per serving & is flaky without lots of fat. It must be thawed, comes in stacks of very thin delicate sheets of dough that dry out easily, so you must work quickly. After you thaw a portion (not the entire box), remove what you need and seal the remaining thawed dough in a big baggie & refrigerate it.

I started with the filling, by adding some coconut sugar to ripe berries in a bowl, then smashed them with a potato masher.

Then I very carefully separated a few sheets of Phyllo dough (I don’t recall how many, maybe five). I laid them stacked on top of one another, spooned a line of berries, then carefully rolled them like a flattened thick cigar. I did nothing to the ends, just left them open.

I sprinkled a little bit of coconut sugar on top, then baked them on a cookie sheet lined with parchment paper at 375 degrees for about 20 minutes, until golden brown. They are very delicate & flaky, fall apart easily.

They were good, but I cannot eat a whole bunch at once, so I saved leftovers for the next day. I heated up the leftovers in the oven to make them crunchier, instead of soggy. On day two they were even better than day one!