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Monday, June 27, 2011

baked spaghetti--vegan style

This was delicious and an easy way to make a good sized batch.

8 to 16 oz) of spaghetti noodles (these above are gluten free quinoa noodles--great because quinoa is a complete protein.

1 or 2 good sized jar of marinara (I used one that was probably 26-28 ounces--it was a good quality one too which makes a difference) It depends how much noodles you use and how much sauce you like.

1 onion
2 cloves of garlic minced
1 green bell pepper
1 jar of mushrooms (or fresh, sliced and cooked)
1 zucchini squash sliced
nutritional yeast (gives it a cheese like flavor and good for you too)

Cook spaghetti noodles till almost done
Cook onions, garlic, pepper, mushrooms, squash until just done

Mix the sauce, the noodles and the veggies together. Place in a large 2 or 3 quart casserole sprinkling nutritional yeast as you add it into the casserole dish (I put it in in batches so I could alternate the yeast.) After placing in the casserole sprinkle additional nutritional yeast.

Bake covered at 350 for about 20 minutes or until nice and hot. I had placed mine in the refrigerator and cooked it later so the time will vary depending on how you do it. Could be as fast as 15 and as long as 30 minutes depending on if you cook immediately or after refrigerating it.

Chickpeas in coconut milk

Not the best of pictures, but this is quick and tasty. It would also be good with added veggies such as peas or broccoli. It is from the cookbook called, "Indian".

Serves 4


generous 1 cup water
10 oz/280 g potatoes, cut into 1/2 inch cubes (or whatever!)
14 oz/400 g canned chickpeas, drained and rinsed well
generous 1 cup canned coconut milk (I just used the whole can--about 14 oz)
1 tsp salt
2 tab oil
4 large garlic cloves, finely chopped or crushed
2 tsp ground coriander
1/2 tsp ground turmeric
1/2-1 tsp chili powder
juice of 1/2 lemon

Indian bread, to serve (optional)


1. Pour water into pot with potatoes. Bring to boil and reduce to low and cooked covered about 6-7 minutes or until al dente. Add chickpeas and cook, uncovered for 3-4 minutes, until the potatoes are tender. Add coconut milk and salt and bring to slow simmer (I got rid of the water and used all of the coconut milk)

2. Meanwhile heat oil in small pan over low heat. Add garlic and cook, stirring frequently, until it begins to brown. Add the coriander, turmeric, and chili powder and cook for 25-30 seconds.

3. Fold the aromatic spiced oil into chickpea mixture. Stir in the lemon juice and remove from heat. Serve immediately with bread.

Wednesday, June 15, 2011

Cauliflower, egglplant & green bean korma

Another good Indian type dish. DON'T LEAVE out the MINT--it really adds to the flavor!
Serves 4-5 Got this from a cookbook called , Indian.


generous 1/2 cup cashews
1 & 1/2 TBSP garlic and ginger paste (I just used fresh and added some water)
scant 1 cup water (I used almond milk)
4 tab oil (I used less)
1 large onion
5 green cardamom pods, bruised (I had to use some ground cardamom)
1 cinnamon stick, broken in half
1/4 tsp ground turmeric
generous 1 cup of heavy cream (I used almond milk and none of the above water--coconut milk would be good too!)
5oz/140 g new potatoes, scrubbed and chopped into 1/2 inch pieces
1 & 1/2 cups cauliflower florets
1/2 tsp garam masala
5 oz/140 g eggplant, chopped into 1 inch chunks
5 oz/140 g green beans, chopped into 1 inch lenghs
salt and pepper to taste
chopped fresh mint to garnish


1. Heat pan. Add cashews and stir until they start to brown. Remove from skillet.

2. Put nuts with garlic and ginger paste and 1 tab of water (I used more water since I used fresh
garlic and ginger). Grind in spice grinder or blender and process to a course paste.

3. Place 1/2 the Oil in pan. Brown onion over med high heat until golden.

4. Add the nut paste and stir for 5 minutes.Stir in the cardamom, cinnamon stick and turmeric.

5. Add the cream (or milk and water if using). Bring to boil, stirring. Reduce the heat to very low , cover, and simmer for 5 minutes.

6. Add the potaotes, cauliflower, and garam masala and simmer, covered, for 5 minutes. Stir in the eggplant and green beans and simmer for an additional 5 minutes, or until veggies are tender (I may have turned it down to low, but mine took about 20 minutes!). Check to make sure it isn't sticking--I used a non-stick ceramic lined pan.

7. Taste and add salt and pepper and sprinkle with the MINT!!

Monday, June 13, 2011

Oatmeal Raisin cookies (healthy-McDougall)

A mcdougall recipe. When we first made these we felt they were not sweet enough. But then we loved them and they even seem better the next day. We do like more raisins and walnuts which you add at the end. Also we prefer them less flattened. So you can experiment --you don't have to flatten with the fork.

Oatmeal-raisin Cookies

These are your traditional oatmeal-raisin cookies, but without eggs, dairy, oil, salt, refined flour or sugar. Instead, this recipe uses oats, flax seeds, cashews, bananas and dates.
¾ cup water (note--it may need a tablespoon or so more see directions)
6 medjool dates, pitted
½ cup raw cashews or pecans
1 cup rolled oats
2 cups rolled oats, ground into flour (see note below)
3 tablespoons flax seeds, ground
¾ teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon (more--I like 1 & 1/2)
½ teaspoon nutmeg (me less, 1/4 tsp)
4 tablespoons lemon juice
3 teaspoons lemon zest
½ ripe banana, mashed with a fork
1 teaspoon vanilla extract
¾ cup raisins (I like these with more raisins-a cup at least)
¾ cup roughly chopped walnuts (optional) (more is good)

Preheat oven to 350. Line a baking sheet with parchment paper (or use a non-stick cookie sheet) and set aside. Place the pitted dates and cashews in a bowl with the ¾ cup of water and soak for 30 minutes.(I don't wait the whole 30 minutes )

While the dates and nuts are soaking, combine all of the dry ingredients (whole oats, ground oats, flax, baking soda, baking powder, cinnamon and nutmeg) in a large bowl and mix thoroughly with a fork.

In another bowl, combine wet ingredients (lemon juice, zest, banana and vanilla). (I actually blend the banana with the date stuff) .Blend the soaked dates, cashews and their water in a high-speed blender until smooth; add this mixture to the bowl of wet ingredients, and combine. Add the bowl of wet ingredients to the bowl of dry, and mix thoroughly, adding in the raisins and walnuts last (add a little water as needed if dough is too dry).

Using a one-tablespoon measure, place a scoop of cookie dough on the baking sheet and press down gently a couple times with a fork (optional). Bake for 15-18 minutes on the middle rack, until cookies are lightly browned on the bottom and around the edges. Remove from oven and let sit for 5 minutes before transferring to a cooling rack.

Notes: Regular, whole rolled oats work best (as opposed to quick or instant oats). / A Vitamix or Tribest Personal Blender both work well to blend the nuts and dates, and grind oats into flour. / If you’ve never used fresh nutmeg, this would be a great opportunity to pick some up in the bulk section of Whole Foods and try it. / To zest lemons and nutmeg, use a fine grater, such as a Microplane. / These cookies are not overly sweet; if you’d like to add more sweetness, add two more dates to the recipe.
Preparation: 30 minutes; cooking time: 18 minutes; makes: 25-30 cookies
2011 John McDougall All Rights Reserved
Dr. McDougall's Health and Medical Center
P.O. Box 14039, Santa Rosa, CA 95402

Garden peas and Tofu in chili-tomato sauce (Indian dish)

This is great served with new potatoes as a main meal. I love the flavors in this dish. From INDIAN cookbook


4 TbSP olive oil
9 oz/250 g. Tofu (or Paneer) I used a bit more!
4 green cardamom pods bruised (I just used ground cardamom)
2 bay leaves
1 onion , finely chopped
2 tsp garlic paste (I just used fresh minced garlic)
2 tsp ginger paste (I just used fresh grated ginger)
2 tsp ground coriander
1/2 tsp ground turmeric
1/2 to 1 tsp chili powder
5 & 1/2 oz. 150 g, canned chopped tomatoes (I used a bit more)
scant 2 cups warm water plus 2 TBSP of water
1 tsp salt, or to taste
1 & 1/4 cups frozen peas
1/2 tsp garam masala
2 tbsp light cream (I used almond milk)
2 tbsp chopped fresh cilantro leaves (I had to use dried)


1. Heat 2 tab oil in medium non-stick saucepan over med heat. (I don't have a non stick and tried it in my iron skillet. I ended up having to place it under my broiler to get it to brown). Cook until evenly browned. Be careful as it tends to splatter in hot oil. Remove and drain on paper towels.

2. Add the remaining oil to pan. Reduce heat to low. Add the cardamon and bay leaves and let sizzle gently for 20- 25 seconds. Add the onion, increase heat to medium and cook, stirring frequently for 4-5 minutes, until onion is softened. Add garlic and ginger pastes and cook, stirring frequently for an additional 3-4 minutes, until onion is pale golden in color.

3. Add the coriander, turmeric, and chili powder and cook, stirring, for 1 minute. Add the tomatoes and cook, stirring, for 4-5 minutes. Add the 2 tablespoons of warm water and cook, stirring for 3 minutes, or until the oil separates from the spice paste.

4. Add the scant 2 cups of warm water and salt. Bring to boil, then reduce the heat to low and simmer, uncovered, for 7-8 minutes.

5. Add the Tofu (Paneer) and peas and simmer for 5 minutes. Stir in the garam masala, cream, and fresh cilantro and remove from the heat.

Indian Potatoes with Cauliflower--garlic and chili flavored

This is a yummy dish. I found it in a cook book called INDIAN. It has some cool flavors. The way the veggies are cooked are nice too, because they aren't over cooked! Serves 4


12 oz/350 g. young , waxy potatoes (I just used new red)
1 head of cauliflower
2 tbs olive oil
1 tsp black or brown mustard seeds (I had to use mustard powder)
1 tsp cumin seeds (Note--seeds-not ground cumin)
5 large garlic cloves, lightly crushed then chopped (I just minced mine)
1-2 fresh green chilies, finely chopped, seeded if you like (I had to use some in a jar )
1/2 tsp sale, or to taste
1/2 tsp ground tumeric


1. Cook potatoes with skin on in pan with boiling water for 20 minutes. Drain and soak in cold water for 30 minutes. Peel them if desired or leave peels on. Cut so they are about the size of your cauliflower florets.

2. Meanwhile divide cauliflower into about 1/2 inch/1 cm florets and blanch in a large saucepan of boiling salted water for 3 minutes. Drain and plunge into iced water to prevent additional cooking , then drain again.

3. Heat oil in medium saucepan over medium heat. When hot , but not smoking, add mustard seeds, then cumin seeds. Remove from heat and add the garlic and chiles. Return to low heat and cook, stirring, until the garlic has a light brown tinge.

4. Stir in the tumeric, followed by the cauliflower and the potatoes. Add the salt, increase the heat slightly and cook, stirring , until the vegetables are well blended with the spices and heated through. Only takes a short time!

5. Stir in the cilantro , remove from the heat, and serve immediately.

Tuesday, June 7, 2011

Crock-pot Pilaf from Hallelujah holiday recipes

I liked the flavor of this and I cooked it on low for about 6 hours which was really too much in mine--a little gooey--but very nice flavor. We added after cooking some Chinese 5 spice and some salsa--so lots of ways to mix it up!

This is for a four quart crock pot.

2 & 1/2 cups water or vegetable stock
16 ounces tomatoes peeled and chopped (or salt-free tomato sauce
1 medium ripe bell pepper seeded and chopped
1 large clove garlic (or 2 small) peeled and minced
2/3 cup ripe black olives sliced
1 & 1/2 cups raw (uncooked) Basmati rice
2 tsp All purpose seasoning
1/4 tsp Celtic sea salt

optional: Chinese 5 spice seasoning and salsa

Place all ingredients in crock pot and stir well. Cover and cook on low 6-9 hours or high 3 hours. Serve with a heart salad and bread if desired. Serves 3 Can add salsa chinese 5 spice at the end or green onions and sour cream etc

Thursday, June 2, 2011

Tu-no Salad Wraps--McDougall


This is wonderful and better for you than tuna--I will have this a lot this summer! You can do half of this too. (I only made 1/2 and it was a good amount for the two of us) From McDougall newsletter

Tu-no Salad Wraps

Chickpeas—aka garbanzo beans—are a perfect plant-based substitute for canned tuna when it comes to creating a healthier version of tuna salad. For this recipe, the Tu-no salad is wrapped in warm corn tortillas and steamed collard leaves.

2 15-oz. cans chickpeas/garbanzo beans
4 ribs celery, diced
½ red onion, diced
2 tablespoons chopped fresh basil (I had only dried so used less--still good!)
¼ cup curly or Italian parsley, chopped
1 avocado, small diced (optional)
½ cup water
½ cup raw, plain cashews
3 tablespoons lemon juice
2 teaspoons apple cider or rice vinegar (I used rice vinegar--milder and better)
1 tablespoon prepared/wet mustard (I had Dijon so used a bit less)
½ teaspoon garlic powder
Salt and Pepper to taste (ME)

1 bunch collard greens
1 package corn tortillas

Place the drained chickpeas into the bowl of your food processor and pulse briefly, just until beans are broken up and sticking together slightly. Scrape this into a large bowl and toss with the celery, onion, basil, parsley and avocado.

Blend the dressing ingredients (water, cashews, lemon juice, vinegar, mustard and garlic powder) in a high-speed blender until smooth. Add this to the bowl of garbanzos and vegetables, and mix thoroughly. Serve in corn tortillas or wrapped in collard green leaves. (To prepare leaves: after washing the leaves and trimming the thick stem end, place each leaf in almost-boiling water for 1 minute to soften; remove and pat dry before filling and wrapping. Tuck or trim ends, then cut in half.

Notes: For a salt-free mustard, look for Westbrae Natural brand. / For salt-free canned beans, look for Eden brand. / Look for corn tortillas that are made with only corn, water and lime as their ingredients.
Preparation: 15 minutes; cooking: just a few minutes for the collard leaves; serves: 6