Category: Recipes I Have Tried

Ethiopian Seasoning Mixture
by Susan Voisin
(link below)

1 Tbs. ground cardamom
1 Tbs. ground coriander
1 Tbs. fenugreek
1 Tbs. ground nutmeg
1 Tbs. ground cloves
1 Tbs. ground allspice
1 Tbs. cinnamon
1 Tbs. paprika
1 Tbs. turmeric
1 tsp. cayenne
1 Tbs. ground black pepper
1 Tbs. ground sea salt

[I buy bulk seasoning at Winco Market where all scoops are same size, so just replace measurements w/ 1 tsp=1 scoop AND 1 Tbs=3 scoops, double or triple recipe & store in glass jar.]

http://blog.fatfreevegan.com/2007/02/chickpea-and-turnip-stew-with-ethiopian.html

Berberé Stew
by Susan Voisin
(link below)

The stew:

1/2 large onion, chopped
1 + 1/4 cup red lentils
2 1/4 cups water
1 garlic clove, crushed
1-2 Tbs. [Ethiopian seasoning mixture]
1 28-ounce can crushed tomatoes [I used half this amount]

Mix lentils with water, garlic, onion, and spices. Cook, uncovered, over medium-low heat, for 20 minutes or until the lentils have softened. Watch carefully and add water if it starts to dry out. Add the tomatoes and heat at least 15 more minutes. Good alone or over whole grains such as brown rice.

http://fatfreevegan.com/blog/2010/03/13/berbere-stew-ethiopian-lentil-stew/

Chickpea & Turnip Stew
by Susan Voisin
(link below)

This is a very simple, adaptabIle dish that cooks up quickly. If you don’t have time to make the berberé spice mixture, you can change the flavoring entirely and use curry powder or garam masala; you may need to adjust the amount to taste. Also feel free to substitute the turnips with potatoes or any other root vegetable.

Ingredients:
1 pound small turnips (may substitute potatoes or sweet potatoes)
1/2 small head shredded cabbage
1 medium onion, chopped
1 teaspoon minced ginger root
2 teaspoons [Ethiopian seasoning mixture]
1/2 teaspoon turmeric
3 leeks, white parts only, washed well and chopped
2 carrots, chopped
4 cups vegetable broth or stock [I used 1 cup broth + 3 cups water]
1 15-ounce can chickpeas, drained well
1 teaspoon salt, or to taste
1/2 cup plain soymilk [I used almond milk]
[I also added 1 teaspoon coconut sugar & small tomato paste to the pot]

Instructions

Clean the turnips well. Trim off the tops and bottoms and then peel them. Cut them into 1/2-inch cubes.

Heat a large, non-stick pot. Add the onions and sauté until they begin to turn brown. Add the ginger root, seasoning, and turmeric and sauté for another minute.

Add all the remaining ingredients except the milk. *Cook, covered, until the turnips are tender, about 20 minutes. Remove about 1 1/2 cups of the stew and puree it in a blender. Return it to the pot, along with the milk. Stir well until heated throughout and serve.

[* Try adding 1 teaspoon coconut sugar to pot]

Preparation time: 15 minute(s) | Cooking time: 30 minute(s)

Number of servings (yield): 4

http://blog.fatfreevegan.com/2007/02/chickpea-and-turnip-stew-with-ethiopian.html

INGREDIENTS:

• boysenberries
• coconut palm XL-sugar
• corn starch
• cinnamon
• lemon
• pecans
• mini fillo pastry cups

DIRECTIONS:

1. Clean berries
2. Pre-heat oven to 350 degrees
3. Cover berries w/ water in a pot on stove & bring to simmer
4. Add sugar, cinnamon, lemon to taste
5. In a glass w/ 1/2 cup cool water mix 2 to 3 tablespoons of corn starch, then add it to pot
6. Stir as it simmers & thickens
7. Fill pastry cups w/ berrie mixture & add a single pecan
8. Bake on cookie sheet for 10 minutes

INGREDIENTS:

• white onion, sweet peppers, garlic, tomatoes all diced/minced
• various other veggies, chopped
• 23.25 oz jar fat-free Italian sauce
• 1 lb dry spaghetti noodles
• 1/4 cup red wine
• 1 cup water

DIRECTIONS (this recipe cooks pasta INSIDE pressure cooker, but pasta texture best if boiled & drained separately on stovetop)

1. Select the saute function on your Instant Pot. Add a bit of water/red wine & saute onion, sweet pepper, garlic, tomatoes.
2. Select the cancel function on your instant pot.
3. Add jarred Italian sauce, all other veggies & 1 cup water.
4. Break-up some dry noodles in pot
5. Twist lid closed
6. Press “Manual” button
7. Then press minus button – to SUBTRACT time down to 6 minutes
8. Close top vent key (use “SEALING” position)
9. Just wait & pot will warm up & eventually begin the 7 min cooking countdown
10. When finished it will switch to LO keep warm mode. (You may unplug.)
11. Now do pressure quick-release by turning top vent key to “VENTING” position (use towel, it’s hot!)
12. After steam stops, twist lid open with towel (it’s hot!) and serve.
13. If pasta is not quite cooked all the way, saute another 1-2 minutes.

INGREDIENTS:

• veggies (bell peppers, onion, garlic, cabbage, carrots, broccoli, cauliflower, etc… just clean out your fridge!)
• dry spaghetti noodles
• 9 cups of water
• 1/2 cup picante sauce

DIRECTIONS:

• Wash & cut veggies
• Plug in Instant Pot
• Add 9 cups of water and 1/2 cup salsa & veggies
• Break-up some dry noodles in pot
•  Twist lid closed
• Press “Manual” button
• Then press minus button – to SUBTRACT time down to 7 minutes
• Close top vent key (use “SEALING” position)
• Just wait & pot will warm up & eventually begin the 7 min cooking countdown
• When finished it will switch to LO keep warm mode. (You may unplug.)
• Now do pressure quick-release by turning top vent key to “VENTING” position (use towel, it’s hot!)
• After steam stops, twist lid open with towel (it’s hot!) and serve.

• Plug in Instant Pot
• Wash, peel & cut potatoes lengthwise in half
• Press “Manual” button
• Place 1 to 2 cups water AND potatoes inside I-pot
• Twist lid closed
• Press “Manual” button
• Then press minus button – to SUBTRACT time down to 4 MINUTES
• Close top vent key (use “SEALING” position)
• Just wait & pot will warm up & eventually begin the 4 min cooking countdown
• When finished it will switch to LO keep warm mode. You may unplug. 
• Now do pressure quick release by turning top vent key to “VENTING” position (use towel, it’s hot!)
• After steam stops you can twist lid open with towel (it’s hot!) and serve
• (May add splash of almond milk, pepper, mustard & make mashed potatoes)

(Total actual time in pot = approx 90 min)
Plug in Instant Pot
Wash/ rinse dry beans
Pour beans in Instant Pot w/ three inches water above beans & add some garlic
Twist lid closed
Press “Manual” button
Close top vent key (use “SEALING” position)
Timer will show 30 min.
(Usually you press “+” to ADD time, or “-” to SUBTRACT time. But don’t do that b/c 30 min is perfect for dry beans!)
Just wait & pot will warm up & eventually begin the 30 min cooking countdown.
When finished it will switch to LO keep warm mode. You may unplug now. Do nothing else, just wait & let heat release natually for approx 30 more minutes.
Twist open & eat. Very hot metal pot!
******
Approximate cooking times for other unsoaked beans in Instant Pot:
Black beans: 20 to 25 min
Black-eyed peas : 20 to 25 min
Great Northern beans: 25 to 30 min
Navy beans: 25 to 30 min
Pinto beans: 25 to 30 min
Cannellini beans: 35 to 40 min
Chickpeas (garbanzo beans): 35 to 40 min

*****************
For dried beans… add 4 cups water for every 1 cup of beans. Or cover rinsed beans with water by 3-4 inches.
For dried lentils… add 1 3/4 cups liquid (vegetable broth or water) for every 1 cup of lentils.
You can add seasonings before cooking.

#1. WALNUT VINEGARETTE

http://www.food.com/recipe/dr-fuhrmans-walnut-vinaigrette-dressing-512810

1⁄4 cup raisins
1⁄4 cup balsamic vinegar
1⁄2 cup water
1teaspoon Dijon mustard
1garlic clove, chopped
1⁄4 teaspoon thyme
1⁄4 cup walnuts, chopped
Blend

*******

#2. ORANGE SESAME DRESSING

http://www.doctoroz.com/recipe/dr-joel-fuhrmans-orange-sesame-dressing

3 tbsp unhulled sesame seeds, divided
1/4 cup raw cashews nuts, or 2 tbsp raw cashew butter
2 oranges, peeled
2 tbsp orange flavored vinegar or white wine vinegar
Orange Juice, if needed to adjust consistency

Directions

Toast the sesame seeds in a dry skillet over medium high heat for three minutes, mixing with a wooden spoon and shaking the pan frequently.

In a high powered blender, combine sesame seeds, cashews, oranges and vinegar.

If needed, orange juice can be added to adjust consistency.

*******

#3. SUNNY TUSCAN DRESSING

www.doctoroz.com/recipe/dr-joel-fuhrmans-sunny-tuscan-dressing

1/4 cup dried, unsulfured apricots
1/2 cup water
1 navel orange, peeled
2 tbsp unhulled sesame seeds or tahini
1/4 cup raw cashews
2 tbsp lemon flavored vinegar or balsamic vinegar
1 tsp dried basil
1/2 tsp dried oregano
2 scallions (white part only)

Directions
1. Soak apricots in 1/2 cup water for 30 minutes.

2. Add apricots and soaking water to a high-powered blender along with remaining ingredients and blend until smooth.

Recipes from The End of Heart Disease by Joel Fuhrman, MD. Copyright 2016.

*******

Next five dressings from www.onegreenplanet.org/vegan-food/oil-free-dairy-free-salad-dressings/

#4. MUSTARD VINEGARETTE

1/3 cup your choice yellow or stone-ground mustard
1/4 cup raw apple cider vinegar
1/2 teaspoon your choice sweetener (may use pureed raisins, date, dried fig)
1 teaspoon black pepper
2 tablespoons water.
Blend in a small blender and drizzle onto your salad.

*******

#5. MISO VINEGARETTE

1 teaspoon miso
1/3 cup water
2 whole olives
2 tablespoon brown rice vinegar
pinch of black pepper
1/2 teaspoon brown rice syrup or liquid stevia
1 tablespoon of dulse flakes (or another flaked seaweed such as kelp or wakame).
Blend and enjoy.

*******

#6. HERBED CREAMY MOCK RANCH DRESSING

3 tablespoons raw organic tahini (you can also use regular roasted if you can’t find raw)
1/3 cup water
2 tablespoons unsweetened almond milk (choose a carrageenan-free, GMO-free brand when possible)
pinch of black pepper if desired
1-2 tablespoons Herbs de Provence or Italian seasoning
pinch of fresh ginger
pinch of pink sea salt if desired.
Blend and enjoy.

*******

#7. LEMONY GARLIC CREAMY MUSTARD DRESSING

juice from 2 lemons
1/4 teaspoon minced garlic or 1/4 teaspoon fresh garlic
1 teaspoon diced onions
2 tablespoons raw cashew butter (or tahini, almond butter or almond or soy milk)
pinch of black pepper
2 teaspoons mustard
1 teaspoon of dried parsley
1/4 cup water.
Blend, drizzle and serve.

*******

#8. SWEET LEMON CURRY DRESSING

2 tablespoons water
2 tablespoons apple cider vinegar
juice from 2 lemons
1/2 teaspoon curry
tiny pinch of cayenne and black pepper
1/2 teaspoon your choice sweetner (may used 1 pureed date or a pureed dried fig).

*If you use a piece of dried fruit as your sweetener, you may want to let it soak in the water used 30 minutes to soften before making this (or keep soaked dried fruit in the fridge overnight).

For a creamier flavor, add 2 tablespoons either tahini, almond butter or cashew butter in addition to the other ingredients called for.
Blend, drizzle, and serve.

Bean Brownies

1/3 C oats (blenderize into flour)
2 T cacao or carob powder
1 can drained black or white beans
2 bananas (soft)
2 medjool dates
(Optional walnuts)

Blend & pour into parchment paper lined baking dish

Bake 350 degrees for 25-30 min