Category: RECIPES

How to prepare delicious plant-based dishes

Posted in FEATURED, RECIPES

Guacamole Recipe

Posted on by Mary Ann Lesh

This traditional guacamole combination is served all over Mexico as a side dish with chips, or as a main ingredient in a taco.

  • PREP 20 min / SERVES 4
  • INGREDIENTS
    • 2 peeled ripe AVOCADOS
    • 1/2 c chopped TOMATOES
    • 1/4 c chopped ONION
    • 1/4 c chopped CILANTRO
    • 1 clove crushed GARLIC
    • 2 Tbsps LEMON JUICE
    • 1 small SERRANO CHILE, seeded and chopped
    • SALT and PEPPER to taste
  • INSTRUCTIONS
    1. Mash the avocados until creamy
    2. Add other ingredients and stir lightly until well mixed
PLANT FOOD FACTS

Avocado Facts

Avocados have become very popular in the last fifty years, but I still consider them relative newcomers to the United States. Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

Mary Ann Lesh's avatar by Mary Ann Lesh
PLANT FOOD FACTS

Garlic Facts

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.

Mary Ann Lesh's avatar by Mary Ann Lesh
Posted in RECIPES

Camotes Enmielados Recipe

Posted on by Mary Ann Lesh

In Mexico, camote vendors (camoteros) with sweet potatoes cycle through the neighborhoods announcing their arrival with a characteristic whistle. The neighbors come out to buy chunks of sweet potato steamed in piloncillo and served with a generous sprinkling of cinnamon and sweetened condensed milk. If you don’t have a camotero in your neighborhood, you can make them at home.

  • PREP 15 min / OVEN 425° F/ ROAST 30 min
  • INGREDIENTS
    • 3 SWEET POTATOES, unpeeled and cut into large chunks
    • 1 PILONCILLO cone
    • 1 CINNAMON stick
    • 3 whole CLOVES
    • 1 strip ORANGE PEEL
    • 2 cups WATER
    • Pinch of SALT
  • INSTRUCTIONS
    1. Combine all ingredients in a generous-sized pot
    2. Cover and simmer over low heat for 45 minutes until tender
    3. Uncover and continue cooking until syrup is thick and glossy
    4. Cool before serving
Posted in FEATURED, RECIPES

Oven-Roasted Sweet Potatoes Recipe

Posted on by Mary Ann Lesh

Roasted sweet potatoes can be served as they are or scooped out and used in a variety of dishes.

  • PREP 15 min / COOK 30 min / TEMP 425 F / SERVES 2
  • INGREDIENTS
    • 1 SWEET POTATO, unpeeled
    • 1 Tbsp OLIVE OIL, or enough to lightly cover the peeling
    • SALT, to taste
  • INSTRUCTIONS
    1. Wash and dry unpeeled SWEET POTATOES
    2. Rub the peeling with OLIVE OIL
    3. Slice SWEET POTATOES lengthhwise
    4. Season to taste with SALT and seasonings of your choice
    5. Place cut-side down on a cookie sheet
    6. Roast in pre-heated oven at 425° F for 30 minutes until center is soft

ABOUT SWEET POTATOES

Sweet Potato Facts

Sweet potatoes are rich in vitamin A, vitamin C, manganese, minerals, antioxidants, and fiber.

Posted in RECIPES

Pita Pockets Recipe

Posted on by Mary Ann Lesh

Homemade pita bread to accompany hummus or most anything you want.

  • PREP 20 min + 2.5 hrs to rise / HOT SKILLET / COOK 1-2 min per side / MAKES 10
  • INGREDIENTS
    • 2 1/2 c FLOUR
    • 1 tsp SALT
    • 1 Tbsp SUGAR
    • 1 Tbsp YEAST
    • 1 c LUKEWARM WATER (110º F)
    • 1 Tbsp OLIVE OIL
  • INSTRUCTIONS
    1. Whisk the FLOUR, SALT, YEAST and SUGAR together.
    2. Add WARM WATER and OLIVE OIL a little at a time until it forms a sticky dough.
    3. Knead the dough with a small amount of flour for about 8 minutes and shape into a ball.
    4. Place the dough in an oiled bowl, cover and let rise for 2 hours.
    5. Roll out the dough and divide into ten equal pieces. Roll out each piece, covering with a tea towel as you make each one. When all are rolled out, let rise for 30 minutes.
    6. Place the rounds on a very hot skillet for about 20 seconds, flip and continue cooking. Flip again to finish cooking the first side.
Posted in RECIPES, Soups

Carrot Ginger Soup Recipe

Posted on by Mary Ann Lesh

A colorful and flavorful soup to warm you up on a cold winter day

  • PREP 20 min / MEDIUM HEAT / COOK 10-15 min / SERVES 4
  • INGREDIENTS
    • 1 small chopped ONION
    • 1 Tbsp OLIVE OIL
    • 1 finely chopped clove GARLIC
    • 2 c chopped CARROTS
    • 1 1/2 tsp grated FRESH GINGER
    • 1 Tbsp APPLE CIDER VINEGAR
    • 3-4 c VEGETABLE BROTH
    • SALT and PEPPER to taste
    • CREAM or substitute
    • PARSLEY
  • INSTRUCTIONS
    1. Saute ONION and GARLIC in OLIVE OIL
    2. Add CARROTS; continue cooking about 8 minutes
    3. Stir in GINGER and APPLE CIDER VINEGAR
    4. Stir in VEGETABLE BROTH to desired consistency
    5. Simmer about 30 minutes until CARROTS are tender
    6. Add SALT and PEPPER to taste
    7. Cool thoroughly, then blend until smooth
    8. Garnish with CREAM and PARSLEY before serving
Posted in RECIPES, Sauces

Italian Tomato Sauce Recipe

Posted on by Mary Ann Lesh

It’s always good to have a few cans of tomato sauce and tomato paste on hand, but if I have the time and the fresh ingredients available, a slow-simmering homemade sauce is fun to make.

PREP 15 min / MEDIUM HEAT / COOK 20 min / SERVES 4

  • INGREDIENTS
    • 1-2 fresh ripe TOMATOES
    • 1/2 c ONION, finely chopped
    • 2 cloves GARLIC, crushed
    • 1 tsp SUGAR
    • 3 stems fresh BASIL
    • Dash RED WINE VINEGAR
    • SALT and PEPPER to taste
  • INSTRUCTIONS
    1. Drop TOMATOES into a pan of boiling water for about 1 minute until the skins split. Lift out and peel, then chop roughly.
    2. Saute ONION on medium-low heat about 5 minutes until translucent but not brown. Add GARLIC and cook 2 more minutes.
    3. Add peeled TOMATOES breaking them up with a wooden spoon, then add 1 tsp SUGAR, dash of RED-WINE VINEGAR, and BASIL STEMS (save the leaves). Season lightly with SALT and ground BLACK PEPPER.
    4. Bring to a simmer, then turn down the heat and simmer 45 minutes, stirring occasionally.
    5. Test the seasoning, add the roughly-torn BASIL LEAVES before serving.

Posted in RECIPES

Almond Milk Recipe

Posted on by Mary Ann Lesh

Almond Milk is a tasty vegan beverage that can be substituted for animal milk in most recipes

PREP 10 min / need BLENDER / MAKES 2 cups

  • INGREDIENTS
    • 1 c raw ALMONDS
    • 2 c WATER
  • INSTRUCTIONS
    1. Soak ALMONDS overnight
    2. Drain and rinse thoroughly
    3. Remove skins (optional)
    4. Add WATER and blend until smooth
    5. Drain and squeeze through a cheesecloth
    6. Save the pulp for other uses if desired
Posted in RECIPES

How to Cook Quinoa

Posted on by Mary Ann Lesh

The secret for fluffy cooked quinoa is to cook it UNCOVERED, then steam it COVERED.

PREP 5 min / LOW HEAT AFTER BOIL / COOK 10 min / COVER AND STEAM 5 MINUTES / SERVES 4

  • INGREDIENTS
    • 1 c QUINOA
    • 1 3/4 c WATER
    • SALT to taste
  • INSTRUCTIONS
    1. Wash QUINOA thoroughly under running water to eliminate bitter taste
    2. Combine 1 cup QUINOA, 1 3/4 cup WATER, and SALT to taste; stir lightly
    3. Bring to a boil and cook Uncovered for 10 minutes or until water is absorbed
    4. Cover and steam 5 minutes more
    5. Fluff with a fork
Posted in RECIPES

Granola Recipe

Posted on by Mary Ann Lesh

This basic granola recipe can BE VARIED to suit your taste, your nutritional needs, and to use what you have on hand.

PREP 15 min / 300 F/ BAKE 30 min / MAKES 3 cups

  • INGREDIENTS
    • 2 cups WHOLE ROLLED OATS
    • 1/2 cup CHOPPED NUTS (WALNUTS, ALMONDS, PECANS)
    • 2 tsp CINNAMON
    • 1/2 tsp SALT
    • 2 Tbsp OLIVE OIL
    • 1/4 cup MAPLE SYRUP
  • INSTRUCTIONS
    1. Preheat oven to 300 F and line a baking sheet with parchment paper
    2. Combine OATS, NUTS, CINNAMON, and SALT
    3. Drizzle in OLIVE OIL and MAPLE SYRUP
    4. Stir until combined
    5. Scoop th mixture onto baking sheet and press to about 1 inch thick
    6. Bake 15 minutes, then gentle break apart just a bit. Bake 15 minutes more until golden brown
    7. Sprinkle with 1/3 cup of RAISINS if desired

Posted in RECIPES

Broccoli Steamed with Garlic Recipe

Posted on by Mary Ann Lesh

Roasted sweet potatoes can be served as they are or scooped out and used in a variety of dishes.

PREPCOOKTEMPSERVES
30 min5 minMEDIUM HEAT4
  • INGREDIENTS
    • 1 lb FRESH BROCCOLI
    • 1/4 c COLD WATER
    • 1 Tbsp extra-virgin OLIVE OIL
    • 4-6 cloves GARLIC, finely chopped
    • SALT, to taste
  • INSTRUCTIONS
    1. Trim off the bottoms from the broccoli stalks and cut off the main stem of each stalk; peel away the fibrous layer and cut into small pieces. Break the broccoli into bite-size pieces.
    2. Rinse and drain the BROCCOLI. Place in a pot with ¼ cup cold water, 1 Tbsp OLIVE OIL, SALT to taste, and 4-6 cloves of GARLIC. Add RED PEPPER FLAKES (optional) if you wish
    3. Bring to a boil, cover tightly, and steam until the broccoli is bright green and crisp-tender, no more than 5 minutes. Remove with a slotted spoon and serve at once.

ABOUT BROCCOLI

Broccoli Facts

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

Garlic Facts

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.

Posted in RECIPES, Soups

Lentil and Potato Soup Recipe

Posted on by Mary Ann Lesh

Simple vegan ingredients with Spanish flair.

PREP 20 min / STOVETOP medium, then low / COOK 20-25 min / MAKES 8 servings

  • INGREDIENTS
    • 3 Tbsp OLIVE OIL
    • 1 SMALL ONION, finely chopped
    • 4 GARLIC CLOVES, roughly chopped
    • 2 tsp SMOKED SPANISH PAPRIKA
    • 1 tsp CUMIN
    • 1/2 c TOMATO SAUCE
    • 2 MEDIUM POTATOES, cut into bite-sized pieces
    • 1 c DRY LENTILS, rinsed
    • 5 c VEGETABLE BROTH
    • 1 BAY LEAF
    • SALT to taste
    • FRESH GROUND PEPPER to taste
    • 2 BAGUETTE SLICES
    • 4 GARLIC CLOVES, whole, peeled
    • 1/4 c FRESH PARSLEY, chopped
    • SALT, to taste
    • FRESHLY CRACKED BLACK PEPPER, to taste
  • INSTRUCTIONS
    1. Saute the chopped ONION in the OLIVE OIL until transparent; add chopped GARLIC and continue to saute, taking care not to burn it
    2. Add the SMOKED PAPRIKA and CUMIN; stir lightly
    3. Add the TOMATO SAUCE, stir the mixture well, and continue cooking about 5 minutes until the sauce starts to thicken
    4. Stir in the chopped POTATOES and DRY LENTILS and give it all a quick mix
    5. Add the VEGETABLE BROTH and the BAY LEAF, bring the mixture to a boil, lower the heat and continue cooking over low heat for about 20 minutes until the LENTILS and the POTATOES are tender
    6. Make a paste of the BAGUETTE SLICES, GARLIC CLOVES, and PARSLEY and stir it into the soup while it is still cooking
    7. Season the soup to taste with SALT and PEPPER just before turning off the heat
Posted in RECIPES, Salads

Easy Salad Dressing Recipes

Posted on by Mary Ann Lesh

Salad dressings are healthy and easy to make with just a few simple ingredients. Add or subtract ingredients to your taste. If it tastes good to you, it’s a win! Here are some ideas to get you started.

Whisk, shake, or blend: Citrus Basil / Cilantro Lime / Maple Mustard / Lemon Poppy Seed / Greek Yogurt / Peanut / Vinaigrette

PREP TIME15 min or less
  • CITRUS BASIL
    • BLEND UNTIL SMOOTH
      • 1 cup BASIL LEAVES
      • 1 Tbsp DIJON MUSTARD
      • 3 Tbsp FLAVORLESS OIL (SUCH AS AVOCADO)
      • 1 ORANGE
      • 1 LIME
      • SALT TO TASTE
      • PEPPER TO TASTE
  • CILANTRO LIME
    • BLEND UNTIL SMOOTH
      • 1 small AVOCADO
      • 1 handful CILANTRO
      • 1 LIME
      • 1-2 Tbsp WATER
  • MAPLE MUSTARD
    • PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
      • 1 Tbsp MAPLE SYRUP
      • 1 Tbsp DIJON MUSTARD
      • 1 Tbsp BALSAMIC VINEGAR
      • 6 Tbsp FLAVORLESS OIL (SUCH AS AVOCADO)
  • LEMON POPPY SEED
    • PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
      • 6 Tbsp EXTRA VIRGIN OLIVE OIL
      • 1 Tbsp DIJON MUSTARD
      • 1 Tbsp BALSAMIC VINEGAR
      • 1 Tbsp POPPY SEEDS
      • 1 Tbsp HONEY
      • 1 LEMON
      • SALT TO TASTE
  • GREEK YOGURT
    • PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
      • 2 Tbsp MAYONNAISE
      • 1 Tbsp PLAIN GREEK YOGURT
      • 1 tsp DIJON MUSTARD
      • 2 Tbsp WATER
      • SALT TO TASTE
      • PEPPER TO TASTE
      • 1/4 c FRESH HERBS (SUCH AS BASIL, PARSLEY, CILANTRO, DILL or a mix of any or all of them)
  • PEANUT
    • PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
      • 2 Tbsp SMOOTH PEANUT BUTTER
      • 1 tsp GRATED GINGER
      • 1 tsp GRATED GARLIC
      • 1 Tbsp SOY SAUCE
      • 1 tsp SESAME OIL
      • 1 LIME
      • 1-2 Tbsp WATER
  • VINAIGRETTE
    • PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
      • 2 Tbsp LEMON JUICE
      • 1/2 tsp DIJON MUSTARD
      • 3 Tbsp OLIVE OIL
      • 1 Tbsp HHONEY
Posted in RECIPES

Crusty Bread Recipe

Posted on by Mary Ann Lesh

The secret of extra-crusty bread is to place a small pan of boiling water in the oven with the bread. I was skeptical about putting the dry yeast in with the flour and not proofing it in warm water first, but the results have been good every time I have tried it.

PREP 15 minLET RISE 3 hrs / then 30 minTEMP 450 FBAKE 30 minMAKES 1 loaf
  • INGREDIENTS
    • 2 1/2 c FLOUR
    • 1/4 tsp DRY YEAST
    • 1 tsp SALT
    • 1 c LUKEWARM WATER (about 110 F)
  • DIRECTIONS
    1. Whisk FLOUR to aereate
    2. Add YEAST and continue whisking
    3. Add WATER and blend to make a sticky dough
    4. Cover and let rise until double, about 3 hours
    5. On a floured surface, fold the dough 10-12 times
    6. Shape into a loaf
    7. Bake in a preheated oven at 450 F until crust is brown, about 30 minutes For extra crusty bread, place in the oven a small baking ddish containing 1 cup of boiling water
Posted in RECIPES

Huitlacoche Tacos Recipe

Posted on by Mary Ann Lesh

This basic taco mix is quick, easy, and delicious! Huitlacoche is rich in potassium, which reduces blood pressure and protects against stroke, osteoporosis, and kidney stones.

PREP20 minTEMPmediumCOOK11 minSERVES8
  • INGREDIENTS
    • 2 Tbsps OIL
    • 1 lb HUITLACOCHE, rinsed and cut into bite-sized pieces
    • 1/4 MEDIUM ONION, finely chopped
    • 2 cloves GARLIC, finely chopped
    • 4 EPAZOTE leaves (optional)
    • SALT to taste
    • 8 CORN TORTILLAS
    • SALSA to taste
  • DIRECTIONS
    1. Lightly saute the ONION until transparent
    2. Add the GARLIC and continue to saute for 1 minute
    3. Add the HUITLACOCHE and EPAZOTE. Continue to cook for 5 minutes. Do not overcook
    4. Add SALT to taste
    5. Serve the mixture in a warm TORTILLA
    6. Add your favorite SALSA
Posted in RECIPES

How to Cook Brown Rice

Posted on by Mary Ann Lesh

The secret of fluffy brown rice is rinse before cooking and boil uncovered for a full 30 minutes.

PREP 20 min
NEED large pot
TEMP medium
COOK 30 min
MAKES 3 cups

INGREDIENTS

  • 1 c BROWN RICE
  • 6 c WATER
  • SALT to taste
  • INSTRUCTIONS
    1. Rinse RICE under running water to remove excess starch
    2. Bring WATER to a boil
    3. Add RICE to boiling WATER
    4. Reduce temperature as needed to prevent overflow but maintain a steady boil. Boil uncovered for 30 minutes.
    5. Drain off remaining cooking water and return RICE to the pot
    6. Remove from heat and let rest for 10 minutes
    7. Fluff and season as desired
Posted in RECIPES

Lentil Meatballs Recipe

Posted on by Mary Ann Lesh

This tasty dish with Italian flavor is a dekucious entree for a vegetarian meal

PREP 15 minMEDIUM HEATCOOK 10 minSERVES 4
  • INGREDIENTS
    • 1 c cooked LENTILS
    • 1/4 c cooked QUINOA
    • 1/2 c CORN MEAL
    • 1/4 c chopped ONION
    • 1 clove GARLIC
    • 1 Tbsp ITALIAN SEASONING
    • 1 1/2 c MARINARA SAUCE
  • DIRECTIONS
    1. Combine all ingredients in a food processor and blend.
    2. Form into balls of the desired size
    3. Sear the balls for 5 minutes in small amount of oil
    4. Add marinara sauce and simmer for 5 minutes
Posted in RECIPES

Thai Peanut Salad Recipe

Posted on by Mary Ann Lesh

A fresh and crunchy salad with the flavor of Thailand.

PREP 20 minCOOK 0 SERVES 4

INGREDIENTS

INSTRUCTIONS

  1. Combine QUINOA, CABBAGE, CARROT, SNOW PEAS, CILANTRO and GREEN ONION
  2. Toss and pour in PEANUT SAUCE
  3. Toss again until everything is lightly coated with sauce
  4. Garnish with PEANUTS
Posted in RECIPES

Thai Peanut Sauce Recipe

Posted on by Mary Ann Lesh

A tasty sauce for noodles and salads. Use for THAI PEANUT SALAD.

PREP 10 minCOOK 0SERVES 4

INGREDIENTS

  • 1/4 c SMOOTH PEANUT BUTTER
  • 3 Tbsp SOY SAUCE
  • 1 Tbsp HONEY
  • 1 Tbsp APPLE CIDER VINEGAR
  • 1 tsp TAHINI
  • 1 tsp FRESH GINGER, grated
  • 1 1/2 tsp LIME JUICE
  • pinch of RED PEPPER FLAKES

INSTRUCTIONS

  1. Whisk the PEANUT BUTTER and SOY SAUCE until smooth
  2. Add remaining ingredients and continue to whisk until well blended
  3. If it is too thick, add WATER to achieve desired consistency
Posted in RECIPES

Leek and Potato Soup Recipe

Posted on by Mary Ann Lesh
This tasty soup is rich in Vitamins B6, K, and C.

PREP 15 min / LOW-MEDIUM HEAT / COOK 20 min / SERVES 4

  • INGREDIENTS
    • 1 Tbsp BUTTER or vegan substitute
    • 1 large or 2 small LEEKS
    • 2 medium POTATOES
    • 2 1/4 c VEGETABLE BROTH
    • 1 Tbsp chopped CHIVES
    • 1 medium chopped CARROT
    • 1 c frozen PEAS (optional)
    • SALT and PEPPER to taste
    • DIRECTIONS
      1. Cut the roots and dark green ends off the LEEKS, keeping only the white and light green parts. Slice them lengthwise and rinse under running water, scrubbing away the dirt and sand that may have accumulated between their layers. Cut into thin slices. There should be about 2 cups of sliced LEEKS.
      2. Sauté the LEEKS in the BUTTER for about 10 minutes, until they are soft.
      3. Cut the POTATOES into small squares and cook with the LEEKS about 10 more minutes, until the potatoes are soft.
      4. Add the VEGETABLE BROTH, CARROTS and PEAS and cook over low heat until vegetables are well done.
      5. Season with SALT and PEPPER to taste, and sprinkle CHIVES on top before serving.