Category: Recipes I Have Tried

(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!
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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

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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

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#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.

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#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.

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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.

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#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.

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#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.

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#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.

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#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

Watch Guilt Free Vegan Jeff Morgan & his lady share 30 Easy Vegan Meals In 30 Days: 

http://www.youtube.com/playlist?list=PLRiFBqmvqX1V7R4PB3DJ7Ix8YV9h-iybR

Great recipe by YouTuber VEGANLOVLIE (Teenuja). I make mine on a nonstick pan, oil-free, use oat flour (blenderized dry rolled oats) & use egg-like flavor of Kala Namak salt. Here’s her recipe:

Veggie Pancake

1 C chickpea flour (I use oat flour)
Salt to taste (I use Kala Namak)
1 t tumeric
1/2 t baking powder
3/4 c water
1/3 C mashed sweet potato
Handful cilantro
Chopped onion
Wilt spinach in pan, chop, then add to batter
Shredded carrots
Etc

Cook on hot griddle:
3 min one side
Flip
3 min other side
Flip
1 min on first side
Done! 🙂

Ingredients:

• cauliflower
• unbleached flour + corn meal
• bread crumbs
• seasonings (garlic powder, smoked paprika, Kala Namak salt, etc)
• nut milk
• hot sauce of your choice
• optional “honey mustard” dip: mustard+tabasco+blackstrap molasses
• optional cream dip: vegan mayo+vegan sour cream+chopped parsley, dill, chives+cayenne pepper+Kala Namak (salt)+white vinegar+liquid smoke

Instructions

pre-cook cauliflower florettes (boil or microwave few minutes)

dip florettes in milk, seasoned flour/meal, breadcrumbs

bake on 450 degrees for 10+ minutes

remove & dip in hot sauce & return to oven for about 5 min

INGREDIENTS:
* potatoes (peeled, cubed, boiled)
* diced celery
* shredded carrots
* diced onions
* black olives
* pepperoncini
* dill relish
* mustard
* dab of vegan mayo (and/or avocado)
* several drips of liquid smoke
* nutritional yeast
* garlic powder
* lemon pepper,
* kala namak (sulfur-egglike salt)

INSTRUCTIONS:
* mash cooked potatoes in bowl w/ mashing tool
* fold in all other ingredients
* serve either hot or chilled

Notice how I use avocado in place of lard or oil (see recipe below).

Here we are assembling my bro’s tamales… delicious fancy stuffing!

Here’s my own simple vegan oilfree recipe!

INGREDIENTS…

DRY CORN HUSKS

DOUGH:
– masa flour
– red enchilada sauce
– saltfree veggie broth
– avocado

FILLING:
– tomato
– squash
– potato
– onions
– garlic
– saltfree veggie broth
– tomato-based salsa
– cooked pinto beans
– cooked brown rice

INSTRUCTIONS…

CORN HUSKS:
Soak dry corn husks in water to soften them. We will use them to encase the tamales while steaming them. (If husks are unavailable try using parchment baking paper.)

FILLING: (set these aside after preparation)
* Saute onions, garlic, tomato, squash (I used yellow & green), corn, cubed potato (may need to pre-bake potatoes a bit) in the following liquid – veggie broth, tomato salsa & a bit of water.
* Cooked/canned pinto or black beans (no added oil)
* Brown rice (I add some salsa while cooking)

DOUGH:
Combine corn flour (masa harina, it’s basically corn flour treated with lime), enchilada sauce (I just use canned version, red or green), saltfree veggie broth, fresh avocado & water (as needed) to form a soft peanutbutter-like consistency.

Now spread this buttery dough on husks with the back of a spoon, place small amount of filling on top, then wrap like a burrito. (Check out this youtube masa spreading video demo that I found online.)

And here’s zippity-quick video showing us how to fold tamales in their corn husks. (Very similar to my method, but instead of using string I simply fold the top down.)

Now steam over water, not *in* water (on stove top pot w/ steam basket, or double boiler, or pressure cooker) for aproximately 2 hours. (In pressure cooker I set to “steam”, close the vent & go for approximately 1.5 hrs)

And don’t forget to remove husks when you eat them!

If all fails… book a flight to Mexico!