Vegetable Bean Casserole

ACTUALLY BEWARE---MY HUBBY DID NOT LIKE THIS ONE!!!!!


I found this here https://www.vnutritionandwellness.com/vegetable-bean-casserole-4/

This is really good. I am going to list the ingredient it called for and tell what I substituted. You can go to the link for directions and more info.

This Vegetable Bean Casserole is creamy and delicious. Filled with brown rice, broccoli, carrots, and celery, you'll love this hearty meal. 

 Course Main Course

 Cuisine American

 Prep Time 5 minutes

 Cook Time 40 minutes

 Total Time 45 minutes

 Servings 5

 Calories 372 kcal

 Author Mary Ellen

Ingredients

• 2 TB extra virgin olive oil
• 2 cloves garlic minced
• 1 onion chopped
• 1 small carrot chopped
• 2 stalks of celery chopped
• 2 cups broccoli chopped small
• 1.5 cups vegetable broth (I used Chicken broth--I prefer the flavor of it!)
• 8 oz container vegan cream cheese or 1 cup cashew cream*(me-Organic Greek Yogurt) cashew cream would be better than yogurt!-link tells how Or omit add extra broth and thicken with arrowroot powder 
• 1/4 cup nutritional yeast (me-a bit of Parmesan) 
• 2 TB tamari (or soy sauce if not gf)
• 1 can of white beans drained and rinsed
• 2 cups pre-cooked brown rice (me--basmati brown rice)can sub riced cauliflower
• NOTE  some seasonings would add flavor like rosemary, thyme, sage

Topping

• 1 cup gluten free bread crumbs (or regular if you're not gf)(ME-GF Matzo)not shown in photo but bread crumbs would be better!
•  
• 2 TB extra virgin olive oil (or melted vegan butter)

Instructions go to sight link above and here: https://www.vnutritionandwellness.com/vegetable-bean-casserole-4/

Gluten Free Blueberry pancake or coffee cake

Above photo in 8 inch pan--better in the 8 inch---takes 25 to 30 min. First photo
-I used a 9 inch pan because I was lazy.
This is tasty   I found the recipe here: https://gourmandeinthekitchen.com/baked-blueberry-pancake-gluten-free-paleo/

The ingredients are as follow. Go to link for directions: note I prefer omitting lemon and using vanilla 

Ingredients

• 2 large eggs
• 1 Tablespoon/15ml lemon juice or omit and use vanilla 1 teaspoon 
• The zest of 1 lemon or 1 teaspoon vanilla
• 1 Tablespoon/15ml coconut oil (plus more for greasing pan)
• ¼ cup/88g mild honey (me-use less!)
• 4.5 oz/120g coconut yogurt (or full fat regular yogurt for non-paleo), plus more for serving or reg greek yogurt
• ¼ cup/30g coconut flour
• ¼ cup/ 30g tapioca flour
• ¼ cup/28g almond flour
• ¼ teaspoon sea salt
• ½ teaspoon baking powder (non-cornstarch powder for paleo)
• ¼ teaspoon baking soda
• 1/3 cup/70 fresh or frozen blueberries

GF Blueberry muffins using GF Bisquick

Note: if you make half of the recipe it makes 8 muffins (I could use less on the sugar!)

  Combine 2.5 c gf bisquick

 1/2 c sugar

 Combine 2 eggs,

 1 1/3 c milk, 

1/4 c veg oil. 

1 pint blueberries

Mix both together. If too dry, add more milk a tablespoon at a time to look like thick cake batter. Fold in pint of fresh blueberries. Spoon into muffins tins (either greased or with paper cups) and bake at 400 for 15 to 20 minutes, until tops are golden.

Teff flour bread GF takes minutes

This tastes just like bread to me and only takes a few minutes. Eventually I want to fool around with the recipe and perhaps just try egg white instead of egg or maybe flax seed. 

The recipe is found here: https://www.lowtoxlife.com/wp-content/plugins/wp-ultimate-recipe-premium/core/templates/print.php  or here  https://www.lowtoxlife.com/2-minute-teff-bread/

The ingredients are:

• 1/4 cup teff flour
• 1.5 tbsp water
• 2 tbsp coconut oil or butter (I used only one)
• 1/2-1 tsp dried herb mix of your preference (I didn't use any)
• 1 egg (organic pasture raised from healthy, happy chooks!)
• 2 pinches salt
• 1 heaped tsp baking powder
• 1 tsp apple cider vinegar (optional. makes it more fluffy by interacting with the baking powder)
• 1 tbsp coconut oil, olive oil or butter for frying (I used Pam and a spritz of olive oil in ceramic pan)

Go to link for all the details. I just mixed and let sit a moment to let the baking powder take effect and then cooked in a pan heated already to medium for about 3 minutes on one side and a shorter time on the other.  YUMMM<<<<

I have also done the same thing with

1/4 cup of teff flour (ivory teff)
1.5 tbsp water
1 tbsp coconut oil (melted)
1 tablespoon flaxseed with 2 and 1/2 tab water (let sit 5 minutes before adding to the mix)
a bit of salt
1 heaped tsp baking powder. 

This came out really well! 

Red Lentil Kofta or red lentil burgers

This makes about 11 full sized burgers as shown above in part.  Below is if you make about 24 small versions for snacking or appetizers.



This is yummy and similar to Falafel .  Recipe is here: http://www.mediterrasian.com/delicious_recipes_red_lentil_kofta.htm


I made 1/2 the recipe and it makes 12 for 1/2 and 24 for the whole thing. This is the list of ingredients for the larger amount:

1½ cups dried red lentils
½ onion — chopped
2 garlic cloves — chopped
1½ tablespoons chopped fresh flat-leaf parsley
1 teaspoon dried oregano
1 tablespoon tomato paste
1½ teaspoons salt
½ teaspoon freshly ground black pepper
4 tablespoons extra virgin olive oil

Go to the link for the how to do!  Also if you make them larger they make a good meatless burger! Easy to do---the only time consuming thing is you have to pre-soak the beans for 2 hours---from there it just takes minutes.

Sweet Potato Tortillas

These are my favorite---makes about 4 or 4 plus a smaller one. Pictured is the smaller one.  The link to where I found this is at the bottom of the post.

Favorite tofu

This is one of my favorite ways to have Tofu

Using Extra Firm Tofu (pre cut)
garlic powder
salt
smoked paprika

optional: at end of cooking at soy sauce--sprinkled around on it

In the non-stick ceramic pan spritz with pam . Place tofu in and sprinkle with seasonings. Spritz with just a little olive oil. Cook on medium high ,covered, turning after it starts to get brown. Repeat.After cooking can sprinkle soy sauce if desired (I use GF).

Dairy free, GF pizza / cauliflower crust

Crust:

Raw Cauliflower riced , egg white, ground flax seed,water, Italian seasonings, salt, pepper Garlic powder.

 Topping:Tomato sauce, bell peppers, onions, mushrooms .  

I mixed the crust ingredients–(used 1 egg white, rounded teaspoon or so of the flax seed with a bit of water.. Let the flax seed absorb a bit of water to thicken) Dumped in some raw rice cauliflower and seasoned it.. Mixed crust ingredients together and cooked in medium temperature skillet (used pam on pan) flipping into another skilled to brown both sides.Flipped it into a parchment covered sheet.

Placed the toppings on and broiled a few minutes and then reduced oven to 375 and cooked  6-10 minutes until done. 

Teff flour banana pancakes

Crockpot Pilaf

Note: I cooked the whole thing in my smaller crockpot and it finished in 4 hours on low. ...so it pays to watch it.

Note--can use leftovers on top of a green salad, throwing in dried cranberries, and pecans, and dressing.

Crockpot Pizza Potatoes from Mcdougall

This is great. Found: https://www.drmcdougall.com/health/education/recipes/mcdougall-recipes/?recipe-id=186&recipe-name=Crockpot-Pizza-Potatoes

It can be found in Dr. Mcdougall's newsletter here: https://www.drmcdougall.com/misc/2007nl/jan/recipes.htm  (it is down in the newletter)

I used 1/2 of the recipe for the 2 of us.  Here are the ingredients for the whole thing however: 

4 cups thinly sliced potatoes (use a Mandolin for best results)
2-3 cups of pizza toppings (such as:
     sliced onion
     sliced mushrooms
     sliced bell peppers (I had a yellow one)
     sliced tomatoes
     sliced water-packed artichoke hearts (I omitted)
     sliced black olives (Or any kind you want)
     fresh spinach (I chopped it in thin slices using my sissors)
2 15 ounce cans fat-free pizza sauce or Marinara sauce (I used pizza sauce)
¼ cup water 

Mix the water into the sauce and set aside.

Place 2 cups of the potatoes in the bottom of the crockpot.  Layer all of the toppings that you choose to include over the potatoes.  Cover with half of the sauce.  Layer on the remaining 2 cups of potatoes and finish with the sauce.  Cover and cook on low for 6-8 

hours.NOTE: I did mine 4 and 1/2 hours on low plus 2 and 1/2 on high--so if doing the recipe on all low I would plan for 9 or 10 hours, but it may depend on the crockpot

Half of the amount above made enough for the 2 of us (we had seconds). The entire thing should make enough for 4 adults or 5. 

Breakfast Apple Risotto crockpot

Nice comfy food. I will have to get a better photo!  This is delicious.

Ingredients:

3 apples (you can also mix part peaches, or canned peaches with some of the apples-yummy)
couple handfuls of raisins
1 and 1/2 cup Arborio rice (I have used Jasmine rice--came out fine if you want to try it)
1 and 1/2 tsp cinnamon
1/8 tsp of  ground nutmeg
18 tsp ground cloves
1/4 tsp salt
1 cup apple juice
3 cups almond milk (or milk of choice)
a splash of maple syrup if desired (the juice, apples, raisins sweeten it. I sometimes use 2 teas of         maple syrup and can add more when serving.
optional: 4 tab of butter

Directions

Grease a 4 qt crockpot -(I use Pam). Cut up apples leaving peel on. Stir in everything and cook on high for between 2 and 2 and 1/2 hours. You want the apples nice and soft and the rice also. It depends on your slow cooker.  Or cook on low for 4-6 hours.

Note: I like cooking this ahead of time and then I refrigerate it and just heat it up in the morning. It also makes a nice dessert; tastes similar to a bread pudding. Nice served with extra milk or yogurt.

Brown Jasmine rice with sauteed veggies, tofu and sauce

Yummy easy supper. Sauteed mushrooms, onions, garlic, zucchini, carrots(slivered) tofu, sprinkled with salt and pepper, GF soy sauce, spaghetti sauce and mixed with Brown Jasmine Rice (rice was a left over).
Easy fast and good.

Jasmine brown rice with egg whites

This was a yummy breakfast

For one:

1 cup or so of left over Brown Jasmine rice
3 or more mushrooms
a bit of onion sliced
3 egg whites
1 tsp olive oil
salt and pepper

Place onions and mushroom in a well seasoned iron skillet with a tiny bit of olive oil. Throw in the cooked rice. Spread it out in the pan and cover & cook for a few minutes still it starts to crisp on medium. Cover and place on low setting. Every so often lift cover and stir. Once the rice gets crisped up and veggies are done, remove from the pan. Scramble 3 egg whites. Pour into the hot pan on low and brown on both sides. Flip onto a pate and serve with the rice combo on top.

Riced cauliflower with veggies and spices

Riced Cauliflower , Mushrooms, onions, garlic, zucchini, carrots, Spinach, tofu,Garam masala, turmeric,cinnamon, cardamom,allspice, Salt and pepper,cumin. Yum -- Did it to taste.

Riced cauliflower salad

•  2 cups cauliflower riced
   1 cup chopped cucumber
•  3/4 cup chopped cherry tomatoes (plum tomatoes are also yummy)
•  1/3 cup chopped red onion* (I just use plain onion if I don't have purple)
•  1/3 cup chopped fresh mint (can sprinkle with dried mint to taste)
•  1/3 cup chopped fresh parsley
•  Juice of 1 large lemon about 1/4 cup (I usually do to taste)
•  1 tbsp red wine vinegar
•  2 tbsp olive oil OR OMIT IF ON ORNISH DIET
•  Salt to taste
•  Lemon pepper to taste optional

Directions---mix all the veggies. Then mix the lemon juice , vinegar, oil (if using), salt and pepper. Mix with the veggies. Add lemon pepper if desired to your taste.

Breakfast/ veggie egg white scramble

Breakfast today: egg whites, cauliflower, broccoli slaw, onion, sweet potato, turmeric, salt, pepper

Teff flour cereal

This is a GF grain. I found this recipe to be super tasty! This grain is easy to digest as well. Makes 1 good size serving or 1 and 1/2 smaller.

First step

1/2 or so of a chopped apple with peel
a handful of raisins
1/4 tsp cinnamon
pinch of nutmeg
a squeeze of lemon
1/2 cup water

For the second step:

1/2 cup almond milk (use only part and add as needed)
1/3 cup teff flour
1 tsp maple syrup

topping:

apple butter if desired

1. place chopped apples in small pot. Add all of the first step ingredients. Cook a few minutes (in covered pot) until apples are tender.
2. Add part of the milk, and maple syrup to pot.  Then slowly, lightly sprinkle the teff flour in whisking or stirring with a spoon.  If it thickens too much add a bit more water or milk.
3. Serve topped of with more milk if desired.  Really fantastic with a dollop of apple butter!!! NOTE: if you place to much liquid it can turn out like glue--!

Grain Free hot cereal; sweet potato/almond meal/ apple

This is a nice comforting hot cereal! (makes one or 2 servings)

1/4 cup almond meal (I usually use the one with the peels--can use either)
1/2 of a sweet potato grated
1 small apple (chopped)
handful of raisins
coconut flakes (if desired)
sprinkle of cinnamon (to taste)
after cooking can add walnuts if desired.
almond milk added after cooking

Place first 5 ingredients in a small pot. Add water (as much as you like---I usually do almost enough to cover the ingredients ---you can always pour some liquid off later).  Cook for 5-8 minutes until all is tender. I usually do 5 min.  Then add almond milk and nuts if desired.