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Recipes
Brown Rice Noodle Veggie Casserole
By mjensen
Entree
- Veggies:
- low-sodium chicken broth
- 6 large garlic cloves, minced
- 1/2 sweet yellow onion, chopped
- 1 sweet red bell pepper, chopped
- 2 cups broccoli florets, cut into bite sized pieces
- pinch potassium salt
- White Sauce:
- 1 tbsp. extra virgin olive oil
- 1/4 sweet yellow onion, chopped
- 6 tbsp. 100% whole grain spelt flour
- all-natural unsweetened soy milk
- chicken broth powder
- nutritional yeast
- fresh ground black pepper
- Miscellaneous:
- 3/4 pack brown rice noodles
- rice bread crumbs
Black Bean Pineapple Salad
By mjensen
The pineapple adds a subtle sweetness to this easy black bean salad recipe
- 4 1/2 cups cooked black beans or 3 (14-ounce) cans, drained and rinsed
- 2 cups pineapple, chopped
- 5 stalks green onions, chopped
- 1 bunch cilantro, chopped
- 2 sweet red pointed peppers, chopped
- 3 ears corn, cooked and kernels removed
- 1/2 cup white or red onion, finely chopped
- 1/4 cup fresh pineapple juice
- 1/4 cup white balsamic vinegar
- 1 tablespoon lime juice
- Fresh ground pepper, to taste
Spicy Salsa
By mjensen
Dip
- 4 large tomatoes, chopped
- 2 garlic cloves, minced
- 1/4 large red onion, chopped
- 1/2 jalapeño, minced
- 1 chili pepper with seed, minced (omit seeds for milder version)
- 1 large handful cilantro, roughly chopped
- 4 tbsp tomato purée (to desired consistency)
- 2-3 tbsp. lime juice (can sub. lemon)
- a dash cumin
- 1 tsp. low-sodium vegan vegetable stock powder (optional)
Banana Oat Muffins (Vegan/Sugar Free/Oil Free)
By mjensen
Muffin
- 3 medium over-ripe bananas
- 2 tsp. pure vanilla extract
- 1 flax egg (1 tbsp. ground flax + 3 tbsp. water, mix and let sit at least 10 min)
- 2 tbsp. unsweetened applesauce
- 1/2 cup date sugar
- 3/4 tsp. potassium salt
- 1 tsp. ground cinnamon
- 3/4 cup unsweetened plant-based milk
- 3 1/2 tsp. baking powder
- 1 tsp. baking soda
- 1 1/4 cup almond meal
- 1 1/4 cup 100% whole-grain spelt flour
- 1 1/4 cup rolled oats
Black Bean Walnut Cookies
By mjensen
Cookies
- 1 can (14 oz/398 ml) no-salt black beans, drained and rinsed
- 2 tbsp. unsweetened plant-based milk
- 2 tbsp. raw almond butter
- 2 tbsp. unsweetened applesauce
- 1 tsp. vanilla essence
- 3 tbsp. 100% whole grain spelt flour
- 1/4 cup raw cocoa powder
- 1/2 cup date sugar
- 1 tsp. baking powder
- pinch of cinnamon
- pinch of potassium salt (or omit)
- 3 tbsp. dark chocolate chips
- 2 tbsp. chopped raw walnuts
Whole Grain Pancakes with Raspberry Sauce and Coconut Whipped Cream
By mjensen
Pancakes
- For the pancakes:
- 2 cups natural plant-based milk
- 1/2 cup 100 % whole buckwheat flour
- 1/2 cup oat flour
- 1/2 cup 100% whole grain spelt flour
- 1 cup Medjool dates, pitted
- 2 tsp. vanilla essence
- 1 1/2 tsp. baking powder
- 1/2 tsp. salt (omit for healthier version)
- 1 1/2 tsp. lemon juice
- For the raspberry sauce:
- 2 cups frozen raspberries
- 1/2 cup date paste
- 1/4 cup water
- 1 tsp. vanilla essence
- 1 1/2 tsp. lemon juice
- 1 1/2 tsp. cream sherry (optional)
- For the "whipped cream":
- 1 can full-fat coconut milk, refrigerated overnight
- 1 tsp. vanilla essence
- 1 tbsp. date paste
Marinara Pasta Sauce
By mjensen
Sauce
- 4 cloves garlic, minced
- 1/2 yellow onion, chopped
- 2 cups cremini mushrooms, chopped
- 1 can tomato paste, no salt added (156 ml)
- 1 can crushed tomatoes, no salt added (796 ml)
- 1 tbsp. date paste
- 1/2 tbsp. Italian seasoning
- 1/2 tsp. dried basil
- 1/4 tsp. crushed red pepper flakes
- 1 cup dry red wine
- 1/2 cup low-sodium chicken broth
- 1 sweet pointed red pepper, chopped
Almond Butter Truffles
By mjensen
Sweet Treat
- 1/4 cup raw almonds, chopped
- 2 cups Medjool dates, pitted and finely chopped
- 1/4 tsp. salt (omit for healthier version)
- 1 tsp. vanilla extract
- 1 tsp. cinnamon
- 1/2 cup (heaping) raw almond butter
- 2 - 3 tbsp. raw cocoa powder (optional, to taste)
Blueberry Banana Muffins (Vegan/Sugar-free/Oil-free)
By mjensen
Muffins
- 1 flax egg (1 tbsp. ground flax + 3 tbsp. water - combine and let sit at least 10 min)
- 3 large over-ripe bananas, mashed
- 3/4 cup date sugar
- 1/3 cup unsweetened applesauce
- 1/4 cup unsweetened plant-based milk (all-natural)
- 1 1/2 cups 100% whole grain spelt flour
- 2 tsp. baking powder
- 1 tsp. baking soda
- 1/2 tsp. potassium salt (or omit)
- 1 cup wild blueberries (or regular, frozen or fresh)
Basic Balsamic Vinaigrette (Oil-free/Sugar-free)
By mjensen
Dressing
- 1 cup balsamic vinegar
- 1/2 cup date paste
- 1/4 cup raw almond butter
- 1/4 cup water
- 3/4 tsp. dried thyme
- 2 cloves garlic
- 1 1/2 tsp. Dijon mustard