Updates from our Health Ministry

VANILLA RASPBERRY VEGAN CHEESECAKE

This raw cheesecake is much lighter and fresher-tasting than a dairy cheesecake and the cashew topping is such a good medium for color and decoration. Even though it looks stunning as a whole cake, we sometimes make individual ones in a silicone muffin tray.

12 mini cheesecakes

Equipment: 8-inch springform pan or 12-cup silicone muffin mold, food processor, and high-speed blender

For the base

  • 1 1⁄4 cups unsalted cashews
  • Generous 1 cup pitted dates
  • 2 tablespoons coconut oil
  • 1 tablespoon maca powder
  • 1 teaspoon vanilla extract

For the filling

  • Scant 2 cups unsalted cashews, soaked for at least 4 hours but preferably overnight
  • Juice of 1 lemon
  • 1⁄2 cup coconut oil, melted
  • 1 3⁄4 cups whole coconut milk
  • 1/3 cup maple syrup
  • 2 tablespoons freeze-dried raspberry powder
  • Fresh raspberries, for topping

Grease a 8-inch springform pan or a 12-cup silicone muffin mold with a neutral oil such as sunflower oil. Do not use coconut oil as this will freeze solid and will not have a lubricating effect.

To make the base, blend the cashews in a food processor to the texture of coarse sand. Add the dates, oil, and maca, and continue to blend until the mixture comes together as a smooth mass. Pour the mixture into the springform pan or divide evenly among the muffin cups and press down well. Place in the freezer as you make the filling.

To make the filling, drain the cashews and rinse under running water. Put them in a high- speed blender along with all the other filling ingredients, apart from the raspberry powder. Blitz well on high speed until completely smooth and creamy. Pour the mixture straight into the springform pan or muffin mold cups, to halfway up the side—you should have about half the cashew mix left. Return the mold to the freezer for 20 minutes. In the meantime, add the raspberry powder to the mixture left in the blender and blitz again, until the raspberry is spread evenly throughout.

After 20 minutes take the tray out the freezer and pour the raspberry cashew mix on top of the vanilla, right to the top of the pan or cups. Return the mold to the freezer for at least 4 hours, but preferably overnight.

Take the mold out of the freezer 20 minutes before you want to serve them, and top with the fresh raspberries.

VEGAN LENTIL SHEPHERD’S PIE

 

Lentil Shepherd’s Pie! A rich, vegan lentil stew topped with homemade mashed potatoes.

Ingredients

  • 1 tablespoon olive oil
  • 1 cup chopped leeks (can substitute white onion)
  • 1 cup chopped carrots
  • 1 cup chopped celery
  • 3 garlic cloves, chopped
  • 1 cup green (or brown) lentils
  • 3 cups vegetable broth (I love Pacific Foods low-sodium broth)
  • 2 bay leaves
  • 1 bundle fresh thyme
  • 1 stem fresh rosemary
  • 3 tablespoons tomato paste
  • 2 pounds yukon gold potatoes, chopped into 1″ pieces
  • 1 teaspoon salt
  • 1/2-3/4 cup unsweetened soy milk (or other unsweetened flavor)
  • 1/4 cup dairy-free butter, melted
  • 1 tablespoon chopped parsley
  • 1 cup frozen peas

Instructions

  1. Heat the olive oil in a large wide pan (like a Dutch oven) over medium heat. Add the onion, carrots, celery and a pinch of salt and freshly ground pepper. Cook for 10 minutes until vegetables are soft and tender.
  2. Add in the garlic, lentils, vegetable broth, bay leaves, thyme, rosemary and bring to a boil. Reduce heat to a low, cover and simmer for 30-35 minutes until lentils are tender. Stir every 5 minutes or so, making sure vegetables aren’t sticking to the bottom of the pan. You may need to add more vegetable broth/water- I like to start with 3 cups broth and go from there, you may use up to 4 cups. Once lentils are cooked, whisk in the tomato paste.
  3. While the lentils are cooking, make the potatoes. Place the potatoes in a medium saucepan and cover by 1-inch with water. Stir in the salt and bring water to a boil. Reduce heat to medium and simmer potatoes until they are fork tender, about 15 minutes.
  4. Drain the water from the potatoes and pass them while they are still hot through a food mill or ricer.
  5. Place the potatoes back in the medium saucepan and stir in the milk and melted butter. Season to taste with salt and freshly ground pepper.
  6. Remove the bay leaves, thyme bundle, rosemary and discard from the lentil mixture and stir in the peas.
  7. Preheat the broiler. Transfer the lentil mixture to a 9×13 baking dish. Spread the mashed potatoes over the lentils in an even layer. Place the baking dish under the preheated broiler and broil until the potatoes are golden brown and crispy, about 5 minutes.
  8. Remove from oven, garnish with parsley and serve.

 

TOFU QUICHE WITH MUSHROOMS AND HERBS

This crustless tofu quiche is so tasty and easy to prepare that you may come to prefer it over the heavy egg-and-cheese variety. For another tofu-based quiche, see Ricki Heller’s gluten-free Classic Tofu Quiche.

Serves: 6

  • 1 tablespoon olive oil
  • 1 1/2 cups chopped onion
  • 2 cloves garlic, minced
  • 8 ounces cremini or baby bella mushrooms, stemmed and sliced
  • 1/4 cup chopped fresh parsley or cilantro
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons chopped fresh herbs of your choice (try a mixture of
    stronger-flavored herbs such as thyme, tarragon, and/or rosemary )
  • 14- to 16-ounce tub firm tofu, drained well, blotted, and coarsely crumbled
  • 2 teaspoons good-quality curry powder
  • Salt and freshly ground pepper to taste
  • 1/2 cup fresh bread crumbs
  • Sliced tomatoes as needed

Preheat the oven to 350 degrees F.

Heat the oil in a skillet. Add the onion and garlic and sauté until the onion is just beginning to brown. Remove from the skillet and set aside.

In the same skillet, cook the mushrooms over medium heat, covered, until slightly wilted and beginning to give off liquid. Drain the liquid from the pan, stir in the fresh herbs, and remove from the heat.

Transfer half of the onion mixture to the container of a food processor along with the tofu and curry and process until smooth.

In a mixing bowl, combine the blended tofu, the remaining onion mixture and the mushroom-herb mixture. Mix thoroughly.

Oil a 9-inch quiche pan or tart pan. Sprinkle the bottom with the bread crumbs. Pour in the tofu-mushroom mixture and pat in. Top with concentric circles of thinly sliced tomatoes.

Bake for 40 minutes, or until firmly set. Let stand for 10 to 15 minutes, then cut into wedges to serve.

“Cheesy” Broccoli & Quinoa Casserole (Vegan)

Prep Time

25 mins

Cook Time

30 mins

Total Time

55 mins


An upgraded version of traditional Broccoli & Rice casserole, with a dairy-free “cheese sauce!

COURSE: MAIN COURSE

SERVINGS: 

CALORIES: 250 KCAL

AUTHOR: DETOXINISTA.COM

Ingredients

For the cheese sauce:

  • 1 cup cooked mashed sweet potato
  • 1.5 cups water
  • ¼ cup nutritional yeast
  • 2 teaspoons salt
  • 1 teaspoon onion powder
  • ½ teaspoon chili powder

To assemble:

  • 1 cup dry quinoa , rinsed
  • 2 cups water
  • 1 teaspoon coconut oil
  • 1/2 yellow onion , chopped
  • 5 cups broccoli florets

Instructions

  1. Preheat your oven to 350F. In a small saucepan over high heat, bring the quinoa and water to a boil, then cover and reduce the heat to low for 15 minutes, until the quinoa is tender and the moisture has been absorbed. Fluff with a fork and set aside.
  2. While the quinoa is cooking, saute the chopped onion in a large saute pan (preferably with a lid) in the coconut oil until tender, about 5 minutes. Add in the broccoli florets and a splash of water to prevent sticking, then cover the pan and allow to steam for about 10 minutes, or until the broccoli is fork-tender.
  3. To prepare the “cheese” sauce, combine all of the ingredients in a blender and blend until completely smooth and creamy. Keep in mind that this sauce will be diluted over the entire batch of quinoa and broccoli, so it may be on the salty-side to taste.
  4. If your large saute pan is oven-safe, you can save yourself from cleaning an extra dish by assembling the casserole directly over the sauteed onion and broccoli. Add in the cooked quinoa, then pour over the cheese sauce, and stir to mix well. Adjust any seasonings to taste, then use the back of a large spoon to smooth the top.
  5. Bake at 350F for 30 minutes, or until bubbly hot! Serve immediately, and store any leftovers in the fridge for up to 3 days.

Vegetarian Chili

Total: 6 hr 15 min
Prep: 15 min
Cook: 6 hr
Yield: 4 to 6 servings
Level: Easy


Ingredients

  • 1 (28-ounce) can diced tomatoes
  • 4 cups reduced-sodium vegetable broth
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (15-ounce) can white (cannellini) beans, rinsed and drained
  • 1 (15-ounce) can red kidney beans, rinsed and drained
  • 1 cup frozen baby lima beans or regular lima beans
  • 1 cup chopped onion
  • 1 green bell pepper, seeded and chopped
  • 2 cloves garlic, minced
  • 1 tablespoon minced pickled jalapeno (from can or jar)
  • 2 tablespoons chili powder
  • 2 tablespoons dried Mexican oregano or regular oregano
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1 to 2 teaspoons hot sauce
  • 1/3 cup couscous
  • 1/2 cup shredded Monterey jack cheese
  • 1/3 cup chopped fresh cilantro leaves
  • Salt and freshly ground black pepper

Directions

In a slow cooker, combine all ingredients but the couscous, shredded cheese, cilantro and salt and pepper.
Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours.
Five to 10 minutes before serving (depending on temperature of slow cooker) add couscous, cover and cook, until couscous is tender. Season, to taste, with salt and black pepper.
Just before serving, top each serving with shredded cheese and cilantro.

Recipe Revamp: Make Any Recipe Vegan or Vegetarian

You’ve been perusing recipes and finally found THE ONE you’ve been searching for. (Sometimes it can be as hard as finding THE ONE.) Problem is, the recipe needs to be vegan. Have no fear! We’ve put together our recipe-revamp cheat sheet that offers five easy substitutions to turn any recipe into a vegan or vegetarian one.

Instead of: Chicken or beef broth
Use: Vegetable or mushroom broth

Vegetable broth has a lighter flavor and works well in recipes that call for chicken broth. If you want the kind of heartier flavor you’d find in beef, turn to mushroom broth. As with any packaged broth, look for low-sodium varieties.

Recommended:
Instead of: Butter
Use: Coconut butter or soy margarine

Both of these alternatives are free of cholesterol. Coconut butter is rich in flavor, while soy margarine is milder. Use soy margarine in recipes where you don’t want the butter competing with other strong flavors.

Recommended:
Instead of: Honey
Use: Agave or maple syrup

To make a recipe vegan, there can’t be honey in sight. Agave is sweeter than honey and has a thinner consistency. It blends nicely in hot bevvies like tea and coffee. If you opt for maple syrup, make sure you get the real deal. Look for “100% pure maple syrup” on the ingredient list.

Recommended:
Instead of: Eggs
Use: Bananas, flax seeds or silken tofu

Mashed banana acts as a nice binding agent in baking recipes like muffins and brownies – plus, it will give your recipes a potassium boost! Substitute 1/4 cup mashed banana for 1 egg. Omega-3-filled flax seeds are also a great substitute in baked goods. Grind 1 tablespoon flax seeds in a coffee grinder and mix with 3 tablespoons water until a gelatinous mixture forms. A third option to substitute is 1/4 cup blended silken tofu in lieu of 1 egg. You can use it for baked goods or just make a good old tofu scramble loaded with your favorite veggies.

Recommended:

Ener-G Egg Replacer has been used as an egg substitute for years. It tends to get the best reviews when used in cookie recipes.

Instead of: Cow’s milk
Use: A variety of milk substitutes

There are so many alternatives to use these days. Almond, soy, hemp, rice, coconut and oat milk can now be found in many markets around the country. When substituting for milk in a recipe, soy and rice tend to have milder flavors that mesh well with a variety of other ingredients.

Recommended:

Spicy Spaghetti Squash with Black Beans

Serves 4

Serve these stuffed squash halves immediately or fill with the stuffing and refrigerate them, covered, one day in advance. Simply reheat them before serving

Ingredients: 

  • 1 medium spaghetti squash, halved lengthwise and seeded
  • 2 teaspoons extra-virgin olive oil
  • 1/2 cup chopped red onion
  • 1 jalapeño pepper, seeded and minced
  • 1/2 cup red bell pepper, chopped
  • 1 cup cooked black beans
  • 1/2 cup sweet corn, frozen or fresh
  • 1 teaspoon chili powder
  • 1/3 cup fresh cilantro, finely chopped
  • 1 tablespoon lime juice
  • 1 teaspoon fine sea salt

Method: 

Preheat the oven to 375°F. Arrange squash in a large baking dish, cut-sides down. Pour 1/2 cup water into the dish and bake until just tender, 30 to 35 minutes. Rake with a fork to remove flesh in strands, leaving the shell intact for stuffing.

For the filling, heat oil in a large skillet over medium heat. Add onion, jalapeño and bell pepper and cook for 2 minutes or until soft. Add beans, corn and chili powder; cook, stirring frequently, 1 minute longer. Add cooked squash, cilantro, lime juice and salt, cook 1 minute until heated through.

Fill squash halves with filling, mounding mixture in the center, and serve.

Nutritional Info: 

Per Serving: 160 calories (30 from fat), 3.5g total fat, 0.5g saturated fat, 330mg sodium, 29g carbohydrates, (7 g dietary fiber, 5g sugar), 6g protein.

Cauliflower Hot Wings with Vegan Aioli

50 minutes Makes 2-3 servings

Ingredients

Produce

  • 1 head Cauliflower
  • 2 tsp Garlic powder
  • 2 Green onions

Refrigerated

  • 3/4 cup Almond or soy milk, unsweetened

Condiments

  • 1 cup Bbq sauce, spicy
  • 1 tsp Sriracha sauce

Baking & Spices

  • 1 Black pepper
  • 3/4 cup Chickpea flour
  • 1 1/2 tsp Paprika, powder
  • 1 Salt

Liquids

  • 1/4 cup Water

Roasted Potato Vegetable Salad

Recipe from Aberdeen’s Kitchen Serves 4

Southwest Roasted Potato Salad recipe – One pan roasted red potato salad with bell pepper, corn, fresh dill and spices drizzled with olive oil.

Ingredients

Produce

  • 1/4 tsp Ancho chili pepper, powder
  • 2 lbs Baby red potatoes
  • 1 Bell pepper, orange
  • 1 Corn, on the cob
  • 1 tbsp Dill, fresh
  • 1 Green bell pepper
  • 1 Green onion
  • 1 Red bell pepper

Baking & Spices

  • 1 tsp Pepper
  • 1 tbsp Salt, coarse

Oils & Vinegars

  • 3 tbsp Olive oil

Nuts & Seeds

  • 1/2 tsp Cumin

Vegan Corn Chowder

Recipe from theroastedroot.net

Hearty and healthy veggie-packed vegan corn chowder. Blended up corn, potato, and coconut milk make the chowder base for this super delicious meal!

55 minutes

Ingredients

∙ Serves 4

Produce

  • 3 Carrots, large
  • 3 large stalks Celery
  • 4 ears Corn
  • 5 cloves Garlic, large
  • 1 Red bell pepper, large
  • 2 Red potatoes, large
  • 1 White onion, large

Canned Goods

  • 2/3 cup Coconut milk, full-fat canned

Baking & Spices

  • 2 tsp Cajun seasoning
  • 1/2 tsp Paprika
  • 1 1/2 tsp Sea salt

Oils & Vinegars

  • 3 tbsp Coconut oil

Nuts & Seeds

  • 1/4 tsp Cumin, ground

Liquids

  • 2 cups of water