Wholly Legume Loaf

I have always wanted to create a loaf that does not have cheese or eggs or bread crumbs.  I grew up on Cottage Cheese loaf or Special K loaf and it was always a special treat.  When I made it for my family a couple years ago (it was a treat for me and Paul...) the kids were amazed at what went into it and they did not like it very well.  They thought it was kind of weird.  That is good because it is not something I want to make very often.  So I thought of making a loaf using bulgur wheat and lentils as a base for the loaf and I really enjoyed it.  The kids only liked it if I put barbecue sauce or ketchup on it.  They kind of thought the lentils created too much texture.  (Maybe if I blend up a bunch of the lentils they might like that better so I will try that next time I make it.)  It is a simple loaf and something that can be made ahead of time and baked the day you want to serve it.  And I like to make the bulgur wheat and the lentils ahead of time so then the loaf can be thrown together and baked.  

I like to add a lot of veggies (I realize that gives a lot of texture as well).  Celery, carrot, mushrooms, onion, and peppers.  Mince them up so they are small or can process in a food processor.

All mixed together.  The bulgur wheat, lentils, vegetables and seasonings. 

To cook bulgur wheat (and make 3 cups cooked): 3/4 c dry bulgur wheat and 1 1/2 cups of water, bring to a boil, reduce to simmer, cook for 15 minutes, and let sit covered off heat for 5 minutes, then it is ready to be used or can be stored in the fridge for 1-2 days before using.

To cook lentils: (I like to soak my lentils for 24 hours before cooking but it is not required) 1 c dry lentils, 3 cups of water, bring to a boil, reduce to simmer, cook for 20 minutes, and remove from heat and they are ready to be used or can be stored in the fridge for 1-2 days before using.

The mixture of the bulgur wheat, lentils, vegetables and chia seed mixture is what holds it together.  I used 3 TBS ground chia seeds (ground them in a coffee grinder) + 3/4 cup of water and let sit for 10 minutes or until gelatinous.

Optional: put barbecue sauce or ketchup in the bottom of the glass pan before pressing the loaf mixture into the bottom of the pan.  Press the mixture into a 9x13 glass dish or 2 8x8 glass dishes.  And bake in a 375 degree oven for 30-45 minutes.  It is a very simple dish and I served it with butternut squash, asparagus, and broccoli.

Wholly Legume Loaf

3 c bulgur wheat, cooked

3 c lentils, cooked

3 TBS ground chia seed + 3/4 c water 

1 small onion, minced

2 celery stalk, minced

3 mushrooms, minced

1 carrot, minced

1/2 green or red pepper, minced

1 tsp salt

1 tsp garlic powder

1 tsp basil

1 tsp oregano

1 tsp parsley

2 TBS nutritional yeast

2 TBS chik-like seasoning

1. Mix the ground chia seed and water together and set aside to become gelatinous.

2. Prepare the vegetables and mince and put into large bowl.

3. Mix together the cooked bulgur wheat, cooked lentils, vegetables, seasonings and chia mixture together well.

4. Squeeze ketchup or barbecue sauce on the bottom of a 9x13 or 2 8x8 pans and press loaf mixture into bottom of pan.

5. Bake for 30-45 minutes in a 375 degree oven.

Enjoy!

What do I call it... Plant Based Cheese?!

This is a hard one for me... I do not like to use substitutes for animal products because if we are going to avoid it we should just avoid it and not try to make substitutes for it.  And as a health coach I always try to make sure my clients can enjoy real food and not have to work too hard in the kitchen because the majority of the time they do not like cooking.  Or they are cooking for their family which can be harder too, especially when making big changes.  And cheese is usually the hardest thing to give up for most people.  So here goes a couple recipes for anyone to try.

So my family and I tried some plant based cheeses for fun!  Some were pretty gross and other just okay and then we finally found two that we really like after some major alterations!  I will only tell about the two that we really liked.  We will skip the details on the gross ones.  :)

The first one is a queso sauce and very versatile.  It can be used for dipping, drizzling or dumping on a lot!  When I served it at a family gathering the other day they said they could not tell it was non-dairy plant based.  I hope you all were telling the truth!  ;)  This one I drizzled it on my black bean soup and it was so good just like that.

The queso sauce is a great alternative to your typical cheese and sour cream on your taco salad or haystack.  Here I dumped it on and obviously you cannot see the beans under the salad and guacamole!  But is has a great flavor for getting it wet.  I know some like their ranch dressing this is also a great alternative to that.

My favorite thing to eat is chips and salsa!  I love hot salsa so I would add sour cream to it to cool it off a little (and I do not like sour cream but it was good with the salsa).  Well the queso sauce is so good with salsa and chips.  So happy with this alternative.  And honestly it is really healthy too.  Not too high in fat which is usually what most people do not like about cheese or the alternative cheeses is the fat.

The first batch of this sauce that I made it was too runny and tasted like a big vat of nutritional yeast.  Now I like nutritional yeast but I do not like it that much!  So I modified and modified until it was easy for me and my family and what I know my clients will have on hand and what I know they can find in stores near them.  I want to make it as easy as possible.  That is really the whole point of this blog anyway!  Recipe for queso sauce below...

The next 'cheese' we tried was a block cheese.  My kids call it 'cashew block' which just makes me laugh!  They love this alternative and eat it about 2x a week with different sandwich options.  They love making their own food at the table!  So for lunches we will makes fun sandwiches or burritos.  So this first one we made was for Taco Tuesday and we had black beans, greens, cashew 'cheese' and other veggies stuffed in it.  And of course a little salsa or taco sauce.

This one we we used homemade whole wheat bread, hummus, sprouts, gluten patties (or veggie burgers) and cashew 'cheese'.  I served it with cucumbers and tomatoes as well.  This is an odd recipe and I learned it from the cookbook '7 Secrets Cookbook'.  And I say odd because it uses agar powder which I found at an Asian store but it can also be bought from Amazon which is where some friends have bought it.  The first time I made it I didn't do it quick enough and it almost solidified in the pan that I was using to thicken the agar and water.  But I was successful.  I had to modify the recipe the second time because I wanted it to have more flavor.  Either way the kids liked it and they think it is neat because it slices and it is more like a real piece of cheese (but we still do not compare it).

And the last one was we toasted the bread, added hummus, sprouts (we use alfalfa, clover, radish and broccoli seeds for our sprouts), tomato and the cashew 'cheese'.  Either way it is fun to add to a sandwich or burrito.  We also cut it in little pieces and added it to our haystacks.  We couldn't really taste it but it was still a fun way to eat it.  So try out the recipes and see which one is preferable for your family.  Some say they are happy with nothing at all or do like the alternative.

Queso Sauce

1 c water

1 TBS lemon juice

1/4 c roasted red pepper

3 TBS green chilies 

          OR

3+ TBS jalapenos (I used the canned variety and this is our favorite way to eat it)

1/2 c cashews (soak overnight or for 2+ hours they will blend up nicer and creamier)

1/2 c oats (quick oats will make a lighter sauce and regular rolled will make it a lot thicker)

3 TBS nutritional yeast flakes

1 tsp onion powder

1/2 tsp garlic powder

1/2 tsp salt

1. Put all ingredients in a blender (high speed blender works best) in the order stated and blend for 90+ seconds.

2. Serve warm with your favorite salsa, salad or just for dipping!

Cashew Block Cheese

2 c water

3 tsp agar powder (buy here)

1 c raw cashews (soak overnight or for 2+ hours, they will blend up smoother)

1/4 c roasted red pepper

1 TBS lemon juice

1 TBS nutritional yeast flakes

1 tsp salt

1 tsp onion powder

1/2 tsp garlic powder

1. Put all ingredients except 2 cups of water and 3 tsp agar powder in blender and set aside.

2. Have a glass pan (I used an 8x8 pyrex dish) ready to pour mixture immediately into.  It sets up fast.

3. Mix 2 cups of cold water and 3 tsp agar powder together in medium pan and bring to a boil.  Mix for 1 - 1 1/2 minutes at a boil. 

4. Pour water/agar powder from pan into blender immediately and blend for 90-180 seconds.

5. Pour mixture into the glass pan and let set up.  It takes about 30 minutes in the refrigerator and it will keep for 2 weeks in the refrigerator.  I was told you can freeze it and then shred it but have not gone to that extreme.  We are just happy for something fun to try and eat once in a while.

Hope you enjoy and let me know what you think about our crazy recipes!

Our favorite... Black Bean Soup!

This is a soup we can eat all year round!  Usually we like our soups when it is cold outside and the wood stove is cranked up!  Black Bean soup is good with haystacks because it is thicker, it is good as nachos, or it is good just as soup with some fresh cilantro and tortillas.  It soup freezes well and will keep in the fridge for 2-3 days before you want to serve it.  I like to make my black beans ahead of time and have then in the fridge or in the freezer so the dish is quick and easy.  The first part of the post is how I make my black beans.  It is best to make them ahead so this meal is quick and easy or just to have on hand for a quick meal.  And black beans are really good with potatoes or sweet potatoes and steamed vegetables.  So dual post in one!

Having fresh cilantro in the garden or in the fridge is wonderful for this soup!  And the soup can be mild or spicy depending on what you want to put in it.  I make it mild for the kids and then Paul & I add either jarred jalapenos, pico de gallo or hot sauce.

First of all, how to make the black beans... I soak and sprout my legumes, grains and seeds before using them.  It helps with abdominal pain and we absorb the nutrients from the food better when it is soaked and sprouted.  Add 2 cups (or 1 lb bag of black beans) to a 1/2 gallon jar and fill to the top with water.  These sprouting lids can be purchased online or at your local health food store.  And soak overnight or up to 24 hours.

After 24 hours drain off the water and rinse.  The black beans can be used at this time or they can be sprouted for another 1-2 days.  Make sure to rinse the beans 2x a day.  They soak up a lot of water.  From 2 cups of beans they become 5 1/2 - 6 cups of beans after soaking for 24 hours.

After they have been soaked they need to be cooked (cooking them before making the soup is ideal but if cooking in a slow cooker all of the ingredients can be placed in a slow cooker and cook on low for 6-8 hours).  I like to use a pressure cooker to cook my legumes because it is quicker and fairly easy.

Add 2 TBS onion powder, 1 tsp garlic powder, 2 TBS chik-like seasoning, 1 TBS cumin, and 5-6 cups of water to the pan and cook for 1-2 hours in a traditional pan on the stove or 6-8 hours on low in a slow cooker or for 15 minutes at pressure in a pressure cooker.

Make sure to add the 5-6 cups of water!  Once the black beans are cooked (cook them ahead of time it is so much easier) prepare the vegetables.

For the Black Bean Soup I like to add several vegetables.  1 large onion, 2 peppers (color of your choice), 2-3 carrots, 1-3 cloves of garlic, 4 oz mushrooms (not pictured, gives it a meaty type texture very delicious).  I like to use a vegetable chopper to make them as small as possible.

And then the kids can help me chop.  Once the vegetables are prepared them can chop them up and of course they like helping.

Saute the vegetables in 1/2 cup of water.  Oil is not necessary because of the water.  Saute for 5-8 minutes or until the vegetables are to desired tenderness.  (When the cooked black beans are added it only needs to heat up so make sure the vegetables are done.)

Then add 1 tsp salt 1/4 tsp cayenne pepper (optional), 1/2 tsp basil, 2 TBS chik-like seasoning, 2 TBS cumin.  Let it saute for 1-2 minutes longer.

Then add the cooked black beans and mash them a few times or use an immersion blender and add another 2-3 cups of water.  And leave on stove for 15-20 minutes to warm up and let flavors mix.

Black Bean Soup

6 c black beans, cooked

1 large onion, diced

1 green pepper, diced

1 red pepper, diced

4 oz mushrooms, diced

3 garlic cloves, minced

2 carrots, diced or shredded

1 tsp salt

1/4 tsp cayenne pepper (optional)

1/2 tsp basil

2 TBS cumin

2 TBS chik-like seasoning

3+ c water

Instructions

1. Saute vegetables in ¼ c water on low setting until tender.

2. Add remaining ingredients and 3+ c water until desired consistency.

3. Use a masher or immersion blender and mash/blend a few times.

4. Simmer for 15 - 20 minutes.

Enjoy!

Creamy Vegetables Over Potatoes

Potatoes are such a welcome treat in the colder months but sometimes they can be boring.  I came up with a topping that brings together the vegetables, beans and a comfort type sauce.  This is a great sauce that can also be served over rice or noodles as well, it is very versatile.  My husband said it is kind of like a stroganoff just a healthier version without the dairy.  Also this is a recipe that is good as a leftover, I like to make recipes that can be a leftover at least once a week.  

The sauce is good over rice, noodles, potatoes, sweet potatoes or any other winter squash.  It is a simple one dish meal.

Before I start I like to get the cashews soaking.  Soaked cashews blend up better and seem to make them creamier.

Any combination of vegetables and legumes will work in this.  I used broccoli, carrots, celery, mushrooms, onions, peppers and cooked garbanzo beans.  (I like to have beans and legumes cooked and in the freezer at all times so I can prepare a meal quicker.)  Chop up the vegetables in small pieces (about the size of the garbanzo beans).

Saute the vegetables in 1 cup of water with the lid on for 10 - 15 minutes or until vegetables are tender.

After cooking for 10 - 15 minutes add the cooked garbanzo beans and cook another few minutes to warm the beans.

While the vegetables are cooking prepare the sauce.  Blend together the soaked cashews, arrowroot powder (or cornstarch), chicken like seasoning, nutritional yeast, salt, and water.  And add blended sauce to the pot of vegetables and garbanzo beans.  

Over medium high heat cook sauce for 5-7 minutes or until desired thickness.

Creamy Vegetables

3/4 cup cashews (+2 cups of water to soak cashews, discard water & rinse after soaking)

1 onion, chopped

1 head broccoli, chopped

3 carrots, chopped

2 celery stalks, chopped

8 oz mushrooms, chopped

1/2 red or orange pepper, chopped

2 cups garbanzo beans (or 1 can)

1 TBS arrowroot powder (or cornstarch)

2 TBS chicken like seasoning

2 TBS nutritional yeast flakes

1/4 - 1/2 tsp salt

2 cups water

Directions:

1. Soak cashews in 2 cups of water while preparing the vegetables.

2. Chop vegetables and cook in 1 cup of water for 10 - 15 minutes or until vegetables are to desired tenderness.  Add garbanzo beans after cooking vegetables for 10-15 minutes.

3. While vegetables are cooking prepare sauce.  Discard water from soaked cashews and rinse.

4. Blend soaked cashews, arrowroot powder, chicken like seasoning, nutritional yeast, salt and water and add to vegetables.

5. Cook sauce for 5 - 7 minutes or until desired thickness.

6. Serve over rice, noodles, potatoes, sweet potatoes, or other winter squash.

7. Also tastes good with a little extra garlic.  Some may be new to the little to no salt will want to add some garlic salt on top of the sauce.

It is a yummy dish and very easy!   

Taco Salad

I have to say I had so much fun cooking up bulgur wheat and adding it to our taco salad!  It was one of those grains that I did not experiment with because I did not make the time.  For those of you who are gluten free soaked quinoa works well in this recipe (I would like to try teff or millet in it but have not tried it but I will!).  I usually just make some chili beans and serve them with a big salad, salsa and guacamole.  So this was a fun, healthy addition to our taco salad.  Bulgur wheat is high in iron, vitamin B-6 and magnesium so adding it to some beans and salad is a great idea!  

When I tried the bulgur wheat plain it was kind of bland but it went well with all of the other vegetables and it gives it a nice texture.  It has that texture that I know my clients who have been meat eaters in the past enjoy.  So this is a great alternative for you and it is healthy!

First (I forgot to take a picture of the bulgur wheat cooking...), I cook the bulgur wheat.  1/2 cup of bulgur wheat and 1 cup of boiling water and simmer for 15 minutes in a covered pan.  After it is finished just set the cooked bulgur wheat aside.  I like to cut up the vegetables small.  After the vegetables are prepared saute them in 2 TBS of water for 5-7 minutes (or until tender).

Add the cooked bulgur wheat and saute for 1-2 minutes more and then add the seasonings and saute for another 1-2 minutes while stirring.

Finished bulgur wheat and ready for the taco salad!

I think it has a nice looking texture!  And the texture in the mouth is wonderful too!  It makes about 3 cups of bulgur wheat.

I added 2 cups of my chili beans (recipe at the bottom of the page at that link) or any of your favorite chili beans or pinto beans if you do not like spicy.

Our taco salad is: lettuce, spinach, tomato, red onion, peppers, olives, green onions and cucumbers.

Then mix it all together... And add your favorite guacamole or avocado!  Yum!  We also like it with tortilla chips.  The blue corn chips or the corn chips with flax!  Such a filling meal and so good for you!

Taco Salad

1 small onion, minced

3 - 4 mushrooms, minced

1/3 red or yellow pepper, minced

2 cups bulgur wheat (cooked ahead of time)

1 TBS onion powder

2 tsp garlic powder

1 tsp chili powder (optional for those who like it spicy)

1/2 tsp salt

1 TBS cumin

1. Cook 1/2 cup of bulgur wheat in 1 cup of water for 15 minutes.  Set aside.

2. Saute onion, mushrooms, and pepper for 5-7 minutes in 2 TBS of water or until golden.

3. Add bulgur wheat and stir wheat and saute another 2 minutes.

4. Add seasonings (onion powder, garlic powder, chili powder, salt and cumin) and saute another 1-2 minutes.  Remove from heat.

5.  Add 2-3 cups of chili beans.

6. Serve with salad, guacamole and chips.

Enjoy!

Split Pea Soup to warm on a cold day!

I think taking pictures is one of my favorites things to do besides cook or maybe bake... And I have to say that Split Pea Soup is one of our favorites soups!  It is easy, cheap, hearty, and healthy!  But it is not photogenic at all!  It does not look pretty when taking a picture of it.  Green mash is what I think of but if one just closes their eyes and takes a bite the image of it will go away because it tastes so good!  The secret to this split pea soup is that I put a sweet potato, onion, carrots and celery in it to help enhance the goodness of the soup!  It is a very tasty soup and my kids do not mind eating it.  It is helpful when they eat the foods I make.  As long as it is not spicy they will eat anything!

See not that glorious of a picture... but when making the soup it does help to know what it shall look like in the end!

I prepare the vegetables (pictured here is an onion, 3 carrots, and 3 celery stalks) by using my onion/vegetable chopper so it is quicker and all of the pieces are the same size.  And I like to saute them (use a 6 quart pot to cook the soup) before adding the seasonings and split peas.  I use 1/2 - 1 cup of water to saute and saute for 10 minutes on medium high and covered.  (Split peas cook very quickly so in order to avoid split pea casserole, as Paul would say, I like to saute the vegetables ahead of time so they do not take very long to cook once the split peas have been added.) 

Just another picture here with the sweet potato on top.  I saute all of the vegetables together.

Once the vegetables have been sauteed for 10 minutes I add the seasonings and the split peas and then the water.  I use my homemade chicken - like seasoning, nutritional yeast (good B vitamins), dried parsley, salt and garlic powder.  Stir well to incorporate everything together.  And bring to a boil and then cook over low heat covered for 20-30 minutes or until the split peas are to desired tenderness.  

Split Pea Soup

1 large onion, chopped

3 carrots, chopped

3 celery stalks, chopped

1 large sweet potato, chopped

2 TBS chicken-like seasoning

2 TBS nutritional yeast

1 TBS dried parsley

1 tsp garlic powder

1/2 - 1 tsp salt 

1 lb (2 cups) split peas

6-8 cups of water (use judgment the more water the more brothy)

1. Heat a 6 quart pot with 1/2 - 1 cup of water.  

2. Prepare vegetables and saute vegetables in the pot of water for 10 minutes on medium high.

3. Add seasonings, split peas, and water.  Stir well to incorporate ingredients together.

4. Bring to a boil.  Simmer for 20-30 minutes or until desired tenderness.

5. This makes about 8 large bowl fulls and goes well with a green salad and corn muffins.

Enjoy!