Healthy Living

Chickpea Chorba

Chorba is a type of soup found in national cuisines across the Balkans, Eastern Europe, Central Asia, and the Middle East. The beets in this recipe add a beautiful reddish-purple color to the soup as well as powerful nutrient compounds that help protect against heart disease and certain cancers, especially colon cancer. Low in fat, high in fiber, and an abundance of flavor in every bite, this soup is sure to keep you warm on even the coldest winter days. It may also be served without blending, either over rice or as-is with a hearty whole-grain bread for a complete meal.

Makes 12 servings

Ingredients

6-8 cups vegetable broth, divided 
1 cup dry barley 
1 15-ounce can chickpeas, drained and rinsed 
3/4 cup fresh or frozen corn 
1 – 28 ounce can diced tomatoes 
4 carrots, chopped 
2 beets, peeled and chopped 
1/2 cup chopped fresh sugar snap peas 
1/2 cup chopped fresh or frozen green beans 
2-4 garlic cloves, chopped 
1 celery stalk, chopped 
1 large onion, chopped 
1 cup roughly chopped beet greens (loosely packed)

Directions

Heat 2 to 4 tablespoons broth over medium-high heat. Add onion, celery, and garlic and sauté for 5 minutes, or until onion is translucent.

Add green beans, sugar snap peas, beets, carrots, tomatoes, and corn to the pot. Add chickpeas, barley, and enough broth to cover vegetables by 2 to 3 inches. Simmer over low to medium-low heat stirring occasionally for 45 to 50 minutes, adding more broth as needed to keep vegetables covered.

During the last few minutes of cooking, add beet greens. Cook until tender, around 5 minutes. 

Remove 2 to 3 cups of soup, add to blender, and process until smooth. Return to soup pot and stir. Alternately, if you have an immersion blender you may instead use this for 10 to 15 seconds, pulsing to blend about 1/3 of the soup. Serve in a bowl over rice.

Note: Feel free to add your favorite vegetable or adjust the amounts to your taste.

Per serving (1/12 of recipe): 159 calories; 1.2 g fat; 0.2 g saturated fat; 6.2% calories from fat; 0 mg cholesterol; 5.7 g protein; 33.6 g carbohydrates; 5.8 g sugar; 7 g fiber; 613 mg sodium; 60 mg calcium; 2.2 mg iron; 11.3 mg vitamin C; 1,896 mcg beta-carotene; 0.8 mg vitamin E

Source: Kendra Cogsdill

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

Spanish Brown Rice


This Spanish-style rice is extremely easy and very versatile. Serve it as a side dish, or add your favorite plant-protein for a one pot meal!


Makes 8 servings


Ingredients


2 cups dry brown rice
1/2 onion, chopped
1/2 green bell pepper, seeded and chopped
1/2 red bell pepper, seeded and chopped
3 garlic cloves, crushed
1 tablespoon paprika
1 cup water
6 ounces tomato paste
salt, to taste


Directions


Cook rice according to package directions. Set aside.


Combine onion, bell peppers, garlic, paprika, and water in a saucepan. Bring to a boil and simmer 15 minutes. Add tomato paste and rice and mix well. Add salt to taste.


Per serving (1/8 of recipe): 200 calories; 1.7 g fat; 0.3 g saturated fat; 7.5% calories from fat; 0 mg cholesterol; 5.2 g protein; 42.1 g carbohydrates; 2 g sugar; 6.6 g fiber; 325 mg sodium; 30 mg calcium; 1.4 mg iron; 27.8 mg vitamin C; 709 mcg beta-carotene; 1.3 mg vitamin E


Source: The Power of Your Plate by Neal Barnard, M.D.

Vegan Cheese

Ingredients

3 cups diced potatoes

2 cups diced carrots

1/2 cup nutritional yeast flakes

1/2 cup water (reserved from the vegetables)

1/4 cup olive oil

2 Tbsp Chicken Style Seasoning 

(Better Than Bouillon, or McKay’s)

1 Tbsp Garlic

1 Tbsp onion powder

1 tsp sea salt

1 tsp lemon juice (optional)

Note:

For a sharper flavor, you can increase the seasonings to taste.  The potatoes and carrots were peeled for this photo, but if you leave the skins on, you will just have a few specks in the sauce.  Same great flavor with more nutrients.   
 
Directions

Boil the potatoes and carrots until very tender.  Drain the veggies, saving the ‘veggie juice’ and place in a blender or food processor with all the remaining ingredients. Blend on high for a minute, scrape the sides and blend for another minute on high. You will have a creamy velvety cheese sauce.  Add additional veggie juice as needed.

I recommend a powerful mixer, like a vita-mix or Blend-tec.   

This base recipe is perfect just the way it is for nachos, haystacks, or any creations needing cheese; like au-gratin potatoes, mac and cheese, or stuffed spuds.  You can also chill and reuse later.  When re-heated, it will again become creamy. 

For added variations, add salsa, or herbs.  It also works as a fantastic thickener for potato or broccoli soups.

Recipe is from Mark Anthony who teaches on 3 ABN frequently

Apple Maple Syrup


Pure maple syrup is unquestionably delicious, but it’s also high in calories and a bit expensive. To reduce the cost to your waistline and your wallet, try this fabulous blend. It is so easy to make, adds a bit of extra nutrition, and extends the maple syrup while retaining all of its magnificent flavor. It’s the perfect topping for pancakes, waffles, or French toast.


Makes about 1 cup


Ingredients


1/2 cup pure maple syrup
1/2 cup unsweetened applesauce


Directions
Stir together maple syrup and applesauce until well blended. Serve at room temperature, or warm briefly over low heat. Store leftovers in the refrigerator.
Per serving: 118 calories; 0.1 g fat; 0 g saturated fat; 0.7% calories from fat; 0 mg cholesterol; 0.1 g protein; 30.5 g carbohydrates; 26.4 g sugar; 0.4 g fiber; 4 mg sodium; 28 mg calcium; 0.5 mg iron; 0.4 mg vitamin C; 4 mcg beta-carotene; 0.1 mg vitamin E


Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak

Organic Sesame Truffles

A friend of mine sent me this gluten free vegan recipe so everyone can enjoy a healthy dessert.


Sesame Truffles

 
½ cup (raw) cashews
2 fresh Medjool dates (or 3 Fresh Barhi dates) (add to part of cashews in food processor for best chopping, then add the rest of the cashews)
¼ cup tahini
1 teaspoon vanilla extract
¼ cup sesame seeds 

Place part of cashews in food processor with dates and pulse. When dates are fairly fine, add the rest of the cashews and pulse until the texture of coarse sand.

Add tahini and vanilla and pulse until smooth.

Transfer mixture from food processor to a bowl and refrigerate 2 hours.
Roll into 1-inch balls and coat with sesame seeds.

Makes 8 truffles


African Bean Soup

Sweet potatoes and peanuts are familiar ingredients in many African cuisines. In this colorful soup they are combined with garbanzo beans and other vegetables and served over cooked rice.

Makes 8 servings

Ingredients

1/2 cup water 
3 tablespoons reduced-sodium soy sauce 
1 onion, sliced 
2 small sweet potatoes or yams, peeled and diced (about 2 cups) 
1 large carrot, thinly sliced 
1 celery stalk, thinly sliced 
1 red bell pepper, seeded and diced 
1 15-ounce can crushed tomatoes 
4 cups vegetable broth (see recipe) or water 
1 15-ounce can garbanzo beans, undrained 
1/2 cup chopped fresh cilantro 
3 tablespoons peanut butter 
1-2 teaspoons curry powder 
4 cups cooked brown rice

Directions

Heat water and soy sauce in a large pot. Add onion and sweet potatoes or yams and cook over high heat, stirring often, until onion is soft, about 5 minutes.

Add carrot, celery, and bell pepper. Cover and cook 3 minutes, stirring occasionally.

Add tomatoes, broth or water, beans and their liquid, cilantro, peanut butter, and curry powder. Stir to mix, then cover and simmer until vegetables are tender when pierced with a fork, about 10 minutes.
Per serving: 279 calories; 5.6 g fat; 1 g saturated fat; 18% calories from fat; 0 mg cholesterol; 10.5 g protein; 48.9 g carbohydrates; 6.2 g sugar; 9 g fiber; 472 mg sodium; 80 mg calcium; 3.3 mg iron; 35.7 mg vitamin C; 3,251 mcg beta-carotene; 1.8 mg vitamin E

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

Black Bean Breakfast Burrito

Take a break from your morning smoothie or bowl of oatmeal and try this savory Black Bean Breakfast Burrito! Packed with vegetables and beans, it is the perfect combination of plant foods to power you through your day.

Make this recipe in bulk and freeze the burritos individually to eat throughout the week.

Makes 12 servings

Ingredients

1/4 cup water 
1 onion, diced 
2 bell peppers (red, orange, yellow, or green), seeded and diced 
1 tablespoon ground cumin 
1/2 teaspoon crushed garlic 
black pepper, to taste 
3 cups drained canned or cooked black beans 
10 button mushrooms, sliced 
2 ripe tomatoes, chopped 
1/2 cup salsa 
3 cups cooked brown rice 
Salt or tamari, to taste 
Tabasco sauce, to taste 
12 whole-grain tortillas

Directions

Heat water in a large saucepan or wok. When hot, add onion and sauté until limp. Add bell peppers, cumin, garlic, and black pepper, and cook and stir 2 minutes longer. Add a little more water if necessary, to prevent sticking. Stir in black beans, mushrooms, tomatoes, and salsa, and cook and stir until mushrooms are tender, about 10 minutes. Add rice and season to taste with salt or tamari and Tabasco sauce. Serve on warm tortillas, folded or rolled up to enclose filling.

Per serving: 230 calories; 2.4 g fat; 0.5 g saturated fat; 9% calories from fat; 0 mg cholesterol; 9.2 g protein; 45 g carbohydrates; 2.7 g sugar; 9.8 g fiber; 271 mg sodium; 58 mg calcium; 2.7 mg iron; 29.7 mg vitamin C; 499 mcg beta-carotene; 0.8 mg vitamin E

Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

Cranberry Orange Scones

2 cups Flour
3 Tbsp natural sugar *
1 whole orange zest peel
2 tsp. baking powder
1/4 tsp. baking soda
1/3 cup cold vegan margarine
1 cup dried cranberries
1/4 cup orange juice
1/4 cup soy milk
1 1/2 tsp egg replacer or ground flax seeds and water
* I use some Stevia powder and avoid the sugar.
 
In a bowl, combine the flour, sugar, orange peel, baking powder, and baking soda. Mix well and cut in the margarine until consistent. In another bowl mix the cranberries, orange juice, soy milk, and egg replacer. Mix in the flour mixture and mix until stiff dough forms. On a floured surface, gently knead about 6 times. Pat dough into 10 inch circle, cut into 8 to 10 wedges. Bake at 400 degrees for 12-15 minutes. Great served with a dollop of lemon pie filling.
Recipe from Chef Mark Anthony

Banana Nut Bread

3 cups white wheat flour
3 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
3 tsp ground flax seed mixed with 1/4 cup water
6 large bananas
1 1/2 cups honey
1/2 cup applesauce
1 cup chopped walnuts or pecans
Mix dry ingredients and set aside. Combine ground flax and water and let rest for a few minutes, mash the bananas and mix with honey, apple sauce and flax mixture. Add in the dry ingredients then the nuts. Bake at 350 degrees for 50-60 minutes. Do not over cook, it is actually better to under cook a little bit.
Makes 6 mini loaves or 2 large loaves.
Recipe from Chef Mark Anthony

Spinach & Mushroom Lasagna

This simple spinach-and-mushroom lasagna is a perfect dish to serve to the whole family for the holidays.

To make this dish even easier, use a jarred marinara sauce. Just make sure it is filled with simple, plant-based ingredients!

Makes 12 servings

Ingredients

1/4 cup water
1 onion, chopped 
1 carrot, grated 
3 garlic cloves, pressed or minced 
2 cups sliced mushrooms (about 1/2 pound) 
1 fifteen ounce can crushed tomatoes, low-sodium
1 twenty-eight ounce can tomato sauce, low-sodium
1 teaspoon dried basil 
1 teaspoon dried oregano 
1/2 teaspoon dried thyme 
1/2 teaspoon fennel seeds 
1/8 teaspoon cayenne pepper 
1 pound firm tofu, low-fat
1/2 cup finely chopped fresh parsley 
2 tablespoons soy sauce, low-sodium
1 10-ounce package frozen chopped spinach, thawed and squeezed dry 
12 ounces dry lasagna noodles (about 10 noodles)
Directions

Sauté onion and carrot in water, add more liquid as needed. Cook over high heat, stirring often until onion is soft, about 5 minutes.

Add garlic and mushrooms and continue cooking until mushrooms are soft, about 5 minutes.

Stir in tomatoes, tomato sauce, basil, oregano, thyme, fennel seeds, and cayenne. Simmer 15 minutes.

Preheat oven to 350 F.

Mash tofu in a mixing bowl, then stir in parsley and soy sauce.

To assemble, spread 1 cup of sauce in a 9″×13″ (or larger) baking dish. Cover with a layer of uncooked noodles, half the tofu mixture, and half the spinach.

Spread with half of remaining sauce.

Repeat layers of noodles, tofu, spinach, and sauce. Cover tightly with foil and bake until noodles are tender, about 1 hour. Let stand 10 minutes before serving.

Note: This lasagna may be assembled up to a day in advance and baked just before serving. The noodles will soften while the lasagna stands, so the baking time can be reduced to 30 minutes.

Per 1-cup serving: 172 calories; 2.5 g fat; 0.4 g saturated fat; 12% calories from fat; 0 mg cholesterol; 9.8 g protein; 31.6 g carbohydrates; 5.9 g sugar; 5.8 g fiber; 123 mg sodium; 87 mg calcium; 3.5 mg iron; 13.4 mg vitamin C; 1,973 mcg beta carotene; 2.1 mg vitamin E

Adapted From: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Raspberry Cranberry Sauce

Ingredients
1 lb. bag fresh cranberries, rinsed
1 can frozen 100% raspberry white grape juice
1 Tbsp lemon juice
¼ cup Florida cane crystals, optional
1 tsp arrowroot powder
¼ cup water
 
Directions
In a medium sauce pan add; cranberries, frozen juice, lemon juice and cane crystals. Bring to simmer and cook according to directions on cranberry package. When cranberries are done add arrowroot powder to water, stir and pour into cranberry mixture, stirring continuously for 3-5 minutes. Remove from heat and let set.  Serve warm or chilled. 
This recipe is from the Adventist Angels ( Chef Mark Anthony and Melody Prettyman )

Mashed Potato Casserole

TIME
40 minutes, plus 30 to 40 minutes’ baking

YIELD
12 to 14 servings

INGREDIENTS
14 tablespoons unsalted butter, softened, and more for the pan
6 pounds russet or Yukon Gold potatoes, peeled and cut into chunks
2 tablespoons plus 1 teaspoon kosher salt
1 1/2 cups sour cream
1 teaspoon black pepper
6 tablespoons finely chopped chives
2/3 cup bread crumbs
2/3 cup grated Parmigiano-Reggiano cheese

As a vegan, I use Earth Balance instead of the butter, Tofutti sour cream and vegan cheese.

PREPARATION
Lightly grease a 9-inch-by-13-inch baking pan.
In a large pot, bring the potatoes, 4 quarts water and 2 tablespoons salt to a boil. Boil potatoes until fork tender, about 20 minutes. Drain.

Mash potatoes with 10 tablespoons butter, sour cream, 1 teaspoon salt and the pepper. (If you have a food mill or ricer, now is the time to use it; push the potatoes through and then gently combine them with the butter, sour cream, salt and pepper.)

Mash in the chives. Taste and adjust seasoning, if necessary. Spread potatoes into the prepared pan. At this point you can cover and refrigerate for up to 3 days, but it is best to avoid chilling mashed potatoes if you can.

In a small bowl, combine the remaining 4 tablespoons butter, bread crumbs and cheese. Mix together until it forms coarse crumbs. Crumbs can be refrigerated for three days.

Heat the oven to 400 degrees. Sprinkle crumbs over the top of the potato casserole and bake until golden and crisp, 30 to 40 minutes.

Recipe from Melissa Clark and published in New York Times

Sweet & Tangy Cranberry Sauce

A unique twist on classic cranberry sauce will wow your guests on Thanksgiving and have them going back for seconds!

Pair this sweet and tangy cranberry sauce alongside a No-Meat Loaf and some Roasted Veggies for a delicious and healthful Thanksgiving meal.

Makes 8 servings

Ingredients

2 cups fresh or frozen cranberries 
1/2 cup orange juice concentrate 
2 ripe pears, finely chopped 
1 medium apple, finely chopped 
1/4 teaspoon cinnamon 
1 teaspoon grated orange peel 
1/2 cup raw sugar or other sweetener, or to taste

Directions

Combine cranberries, juice concentrate, pears, apple, cinnamon, and orange peel in a saucepan and bring to a simmer over medium heat. Continue cooking, uncovered, until cranberry skins pop and mixture is thickened slightly, about 10 minutes. Add sugar or other sweetener to taste.
Serve hot or cold.

Per Serving (1/8 of recipe): 121 calories; 0.3 g fat; 0 g saturated fat; 2.4% calories from fat; 0 mg cholesterol; 0.7 g protein; 30.6 g carbohydrates; 25.8 g sugar; 2.9 g fiber; 6 mg sodium; 24 mg calcium; 0.5 mg iron; 30.4 mg vitamin C; 33 mcg Beta Carotene; 0.3 mg vitamin E

Source: Food for Life by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

Spaghetti Squash

The texture and flavor of spaghetti squash are deliciously complemented with a fresh vegetable medley and flavorful marinara sauce!

Makes 6 servings

Ingredients

1 large spaghetti squash (about 3 cups cooked) 
2 cups fat-free spaghetti sauce 
2 tablespoons chopped fresh basil 
2 tablespoons nutritional yeast [or dairy-free parmesan cheese substitute] (optional)
thinly sliced radishes for garnish (optional)

Directions

Preheat oven to 350 F. Wash the outside of the squash and carefully puncture with a knife 5 times. Place on a baking sheet and bake 30 to 40 minutes until tender when tested with a knife. Set aside to cool.

Cut the cooked squash in half lengthwise and remove the seeds. Remove the spaghetti-like threads with a fork and place in a baking dish. Toss with spaghetti sauce. Cover lightly with aluminum foil. Return to the oven for 20 to 30 minutes or until well heated.

Sprinkle with basil and nutritional yeast or vegan parmesan substitute, if using. Garnish with radishes if desired.

Stored in a covered container in the refrigerator, leftover Spaghetti Squash with Sauce will keep for up to 2 days.

Per Serving (1/6 of recipe): 48 calories; 0.3 g fat; 0.1 g saturated fat; 4.6% calories from fat; 0 mg cholesterol; 0.9 g protein; 11.7 g carbohydrates; 8.4 g sugar; 1.6 g fiber; 274 mg sodium; 25 mg calcium; 0.5 mg iron; 6 mg vitamin C; 205 mcg Beta Carotene; 0.4 mg vitamin E

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D., and Jennifer Reilly, R.D.

Veggie Chili

Who does not love a warm bowl of chili on a chilly November day? Whip up a big pot of this recipe, and have it to eat for the rest of the week!

Makes 6 servings

Ingredients

One 28 ounce can tomato sauce 
3 ounces tomato paste 
1 bunch chopped fresh spinach (optional) 
1/3 teaspoon ground allspice 
salt, to taste (optional) 
1/4 cup water 
1 cup dry texturized vegetable protein *
1 cup cooked kidney beans 
4 ounces chopped mushrooms 
1 green bell pepper, seeded and chopped 
1 jalapeno pepper, chopped 
1 medium onion, finely chopped 
1/3 cup chili powder 
1 1/2 teaspoons ground cumin 
1 teaspoon crushed red pepper 
2 teaspoons garlic powder 
1 teaspoon dried oregano 
1 chopped tomatoes (optional)

* Can’t find texturized vegetable protein near you? No problem! Just add an extra can or two of chickpeas, pinto beans, or kidney beans.

Directions

Place all ingredients except chopped tomatoes and spinach in a large saucepan. Bring to a boil, cover, reduce heat, and simmer for 2 to 2 1/2 hours, or until lightly thickened. Refrigerate overnight. Reheat when ready to use. To serve, ladle into individual bowls, and add chopped tomatoes and/or spinach, if using.

Per Serving (1/6 of recipe): 247 calories; 2.3 g fat; 0.4 g saturated fat; 8.2% calories from fat; 0 mg cholesterol; 23.9 g protein; 38.6 g carbohydrates; 9.8 g sugar; 11.1 g fiber; 1,063 mg sodium; 156 mg calcium; 7.4 mg iron; 44.9 mg vitamin C; 2,037 mcg Beta Carotene; 2.8 mg vitamin E

Source: Recipe from Hard Times Café, Rockville, Maryland. Published in The Best in the World, Neal D. Barnard, M.D., editor.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.
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