Category: RECIPES

How to prepare delicious plant-based dishes

Posted in RECIPES, TEMPLATE

Sweet Potato and Eggplant Bake

Posted on by Mary Ann Lesh

One-dish meal packed with nutrition.

PREP minCOOK minMEDIUM HEATSERVES 4
  • INGREDIENTS
    • 1 ONION
    • 3 Tbsps OLIVE OIL
    • 1 SWEET POTATO, peeled and cubed
    • 1 medium EGGPLANT, cubed
    • 1 RED PEPPER, cubed
    • 1 clove GARLIC
    • 1/2 tsp PAPRIKA
    • 1/2 tsp CUMIN
    • 1/2 tsp TURMERIC
    • 125 ml BROTH
    • 1 can chopped TOMATOES
    • 1 can CHICKPEAS
    • 3 Tbsp CILANTRO
    • 4 oz SOUR CREAM
    • SALT, SUGAR, TABASCO SAUCE to taste
  • DIRECTIONS
    1. Combine all ingredients in a baking dish and bake at 400 F for 30 minutes, stir, lower heat, and continue baking until vegetables are cooked.
    2. Serve with sour cream and cilantro.
PLANT FOOD FACTS

TOMATO

Tomatoes provide significant amounts of Vitamin C, potassium, folate, lycopene, and Vitamin K1

PLANT FOOD FACTS

EGGPLANT

Eggplant is a high-fiber, low-calorie food that reduces the risk of heart disease and helps with blood sugar control and weight loss. Eggplants, also known as aubergines, belong to the nightshade family of plants and are used in many different dishes around the world. They are usually considered a vegetable but because they contain seeds…

PLANT FOOD FACTS

GARLIC

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 FEATURED, NEW, RECIPES, Soups

Lentil, Potato, and Spinach Soup

Posted on by Mary Ann Lesh

You can make a warm and hearty lentil and potato stew with bell pepper and spinach using basic pantry spices.

PREP 30 minCOOK 30 minMEDIUM HEATSERVES 4
  • INGREDIENTS
    • 1 cup dried LENTILS
    • 2 medium POTATOES, diced
    • 1 BELL PEPPER, chopped
    • 2 cups fresh SPINACH
    • 1 ONION, chopped
    • 2 cloves GARLIC, minced
    • 4 cups VEGETABLE BROTH
    • 1 Tbsp OLIVE OIL
    • CUMIN, SALT, PEPPER to taste
  • DIRECTIONS
    1. Sauté aromatics: Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic. Cook for 3 to 5 minutes until soft.
    2. Add bell pepper: Toss in the diced bell pepper and cook for another 2 minutes
    3. Simmer base: Pour in the vegetable broth, rinsed lentils, and diced potatoes. Add cumin, salt, and pepper. Bring to a boil.
    4. Cook: Lower the heat, cover the pot, and simmer for 20 to 25 minutes until the potatoes and lentils
    5. Add spinach: Stir in the fresh spinach and cook for 2 more minutes until it wilts. Serve warm.
PLANT FOOD FACTS

LENTIL

Low in calories, high in protein, fiber, B Vitamins, iron, folate, magnesium, zinc, and potassium.

PLANT FOOD FACTS

SPINACH

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…

PLANT FOOD FACTS

CUMIN

Cumin (español: comino) is a flowering plant in the family Apiaceae, native to a territory that stretches from the Middle East to India. Its seeds, which are contained within a fruit are dried and used whole or ground in the cuisines of many cultures. Cumin has a high content of nutrients such as iron (512% of the Daily Value…

Posted in FEATURED, NEW, RECIPES, Salads

Cucumber Salad

Posted on by Mary Ann Lesh

Cucumbers and red bell pepper with sesame dressing

PREP 10 minSERVES 4
  • INGREDIENTS
    • 3 cups sliced CUCUMBERS
    • 1/4 cup sliced RED ONION
    • 1/2 cup chopped RED BELL PEPPER
      • DRESSING
        • 2 Tbsp SOY SAUCE
        • 1 Tbsp WHITE RICE VINEGAR
        • 1 Tbsp TOASTED SESAME OIL
        • 2 tsp HONEY
        • 2 Tbsp chopped CILANTRO
        • 1 Tbsp SESAME SEEDS
        • SALT and PEPPER to taste
  • DIRECTIONS
    1. Whisk DRESSING ingredients together. Pour over the vegetables and toss to coat.
PLANT FOOD FACTS

CUCUMBER

Cucumber (español: pepino) is a creeping vine plant in the Cucurbitaceae gourd family. There are three main varieties of cucumber—slicing, pickling, and burpless/seedless—within which several cultivars have been created. The cucumber originates from South Asia, but now grows on most continents, as many different types of cucumber are traded on the global market. They are low in calories but contain many important vitamins and minerals,…

Posted in FEATURED, NEW, RECIPES, Salads

Quinoa Tossed Salad

Posted on by Mary Ann Lesh

A NUTRIENT-RICH SALAD FOR ANY SEASON

PREP 30 minSERVES 4
  • INGREDIENTS
    • SALAD
    • 2-cups cooked QUINOA
    • 1 cup thinly sliced CUCUMBERS
    • 1 cup CHERRY TOMATOES, halved
    • 1/4 cup YELLOW BELL PEPPER, diced
    • 1/4 cup ORANGE BELL PEPPER, diced
    • 1/4 cup RED ONION, minced
    • 1/2 cup FETA CHEESE
    • 2 Tbsp PARSLEY, chopped
    • 1 cup cooked CHICKPEAS, rinsed and drained
    • 1/4 cup KALAMATA OLIVES, sliced
    • DRESSING
      • 1/4 cup OLIVE OIL
      • 1 tsp DIJON MUSTARD
      • 2 Tbsp RED WINE VINEGAR
      • 1 Tbsp LEMON JUICE
      • 1/4 tsp GARLIC POWDER
      • 1/4 tsp ONION POWDER
      • 1/2 tsp DRIED OREGANO
      • SALT and PEPPER to taste
  • DIRECTIONS
    1. Toss SALAD INGREDIENTS together
    2. Combine DRESSING ingredients in a jar and shake until well-combined
    3. Pour DRESSING over SALAD and toss lightly to coat
    4. Sprinkle with PARSLEY
PLANT FOOD FACTS

QUINOA

Quinoa’s gluten-free seeds are rich in protein, fiber, B vitamins, and minerals in amounts greater than in many grains.

PLANT FOOD FACTS

CUCUMBER

Cucumber (español: pepino) is a creeping vine plant in the Cucurbitaceae gourd family. There are three main varieties of cucumber—slicing, pickling, and burpless/seedless—within which several cultivars have been created. The cucumber originates from South Asia, but now grows on most continents, as many different types of cucumber are traded on the global market. They are low in calories but contain many important vitamins and minerals,…

PLANT FOOD FACTS

TOMATO

Tomatoes provide significant amounts of Vitamin C, potassium, folate, lycopene, and Vitamin K1

Posted in FEATURED, NEW, RECIPES

Cauliflower Rice with Cheese and Mushrooms

Posted on by Mary Ann Lesh

Caulflower, mushrooms and garlic with parmesan cheese make a tasty dish that promotes good health in many ways.

PREP 10 minCOOK 10 minMEDIUM HEATSERVES 4
  • INGREDIENTS
    • 4 cups CAULIFLOWER RICE
    • 8 oz MUSHROOMS, sliced
    • 1 Tbsp BUTTER
    • 1 Tbsp OLIVE OIL
    • 1 ONION, diced
    • 1 clove GARLIC, minced
    • 1/4 cup BROTH
    • 1/2 cup PARMESAN CHEESE, grated
    • SALT and PEPPER to taste
    • (optional) PARSLEY
  • DIRECTIONS
    1. Sauté MUSHROOMS in BUTTER and OLIVE OIL, add GARLIC for 20 seconds
    2. Stir i. BROTH and CAULIFLOWER RICE, cook uncovered for 5 minutes
    3. Lower heat and stir in CHEESE
    4. 4 Season with SALT, PEPPER, and PARSLEY
PLANT FOOD FACTS

CAULIFLOWER

Cauliflower reduces cancer risk; fights inflammation; decreases risk for heart disease and brain disorders; provides high levels of vitamins C, K, and other vitamins and minerals; improves digestion and detoxification; aids in weight loss; helps balance hormones; and preserves eye health.

PLANT FOOD FACTS

MUSHROOM

White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.

PLANT FOOD FACTS

GARLIC

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 FEATURED, NEW, RECIPES, Salads

Zucchini and Quinoa Salad

Posted on by Mary Ann Lesh

QUICK AND HEALTHY ROASTED ZUCCHINI AND QUINOA SALAD WITH HONEY DIJON DRESSING

PREP 30 minOVEN 25 min356 FSERVES 4
  • INGREDIENTS
    • 4 medium ZUCCHINIS, cut into rounds
    • 1 cup dry QUINOA
    • 2 cups BROTH or WATER
    • 2 Tbsps OLIVE OIL
    • 200 grams CHERRY TOMATOES
    • 1 RED ONION, sliced
    • SALT and PEPPER to taste
    • DRESSING
      • Whisk OLIVE OIL, LEMON JUICE, and DIJON MUSTARD with a little HONEY
  • DIRECTIONS
    1. Cook QUINOA in BROTH. (See “How to Cook Quinoa” below)
    2. Toss ZUCCHINI, TOMATOES, and RED ONION with OLIVE OIL, SALT, and PEPPER. Roast at 356 F (180 C) for 25 minutes
    3. Make the DRESSING
    4. Mix QUINOA and ROASTED VEGETABLES with DRESSING
    5. Top with FETA CHEESE and serve
PLANT FOOD FACTS

ZUCCHINI

Zucchini contains a variety of vitamins, minerals, and antioxidants. Cooked zucchini is particularly high in vitamin A. It is rich in water and fiber, promoting healthy digestion. Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing risk of type 2 diabetes. Zucchini may lower blood pressure, cholesterol, and other risk factors…

Keep reading
Posted in FEATURED, RECIPES

Stuffed Zucchini

Posted on by Mary Ann Lesh

Healthy and delicious stuffed zucchini can be a main dish or a side. Substitute non-dairy cheese for a vegan alternative.

PREP 30 minBAKE 15 min410° FSERVES 4
  • INGREDIENTS
    • 2 zucchini
    • 2 tbsp extra virgin olive oil 30 ml
    • 1/2 onion
    • 3 cloves garlic
    • 5 oz fresh goat cheese 150 grams
    • 2 cups finely grated Manchego cheese 220 grams
    • 1/2 tsp dried thyme .45 grams
    • 2 tbsp freshly chopped parsley 8 grams
    • sea salt & black pepper
  • INSTRUCTIONS
    1. Wash and pat dry 2 zucchinis. Cut the ends off and halve them lengthwise.
    2. Using a spoon remove the pulp from the zucchini, leaving a border at each end of about 1/2 inch (1.25 cm), season the insides of the zucchini with sea salt and place face down on a wire rack with paper towels underneath, reserve the pulp of zucchini
    3. Heat a fry pan with a medium heat and add 2 tbsp (30 ml) extra virgin olive oil, after 2 minutes add in 1/2 onion finely diced and 3 cloves garlic roughly minced, mix with the olive oil, after 3 minutes and the onion is translucent, add in the pulp of zucchini (add to a sieve first and using a spoon push down on it to remove any excess water), cook for another 5 to 6 minutes or until the zucchini pulp is translucent and lightly sauteed, then add in 1/2 tsp (.45 grams) dried thyme and season with sea salt & black pepper, mix together and turn off the heat
    4. Crumble in 5 ounces (150 grams) fresh goat cheese into the vegetables, 2 cups (220 grams) finely grated Manchego cheese and 2 tbsp (8 grams) freshly chopped parsley, mix everything together until well mixed and you end up with a paste like texture, set aside
    5. After leaving the zucchinis to rest for 30 minutes, remove from the wire rack, using paper towels pat dry the insides of the zucchini to remove any excess water and salt
    6. Start adding the cheese mixture into the zucchinis, making sure to push down on the mixture as you add it so it´s well compacted
    7. Transfer the stuffed zucchinis into a baking tray lined with parchment paper, sprinkle the tops of each one with some finely grated Manchego cheese
    8. Add into a preheated oven, bake + broil option 210 C – 410 F
    9. After 15 minutes remove from the oven and let the stuffed zucchinis rest at room temperature for 2 to 3 minutes so the stuffing can settle, then add into a serving dish and sprinkle with freshly chopped parsley
PLANT FOOD FACTS

ZUCCHINI

Zucchini contains a variety of vitamins, minerals, and antioxidants. Cooked zucchini is particularly high in vitamin A. It is rich in water and fiber, promoting healthy digestion. Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing risk of type 2 diabetes. Zucchini may lower blood pressure, cholesterol, and other risk factors…

PLANT FOOD FACTS

GARLIC

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, Salads

Chickpea Salad

Posted on by Mary Ann Lesh

It’s not a coincidence if this healthy chickpea mixture reminds you of a tuna salad you remember from childhood!

PREP 30 minSERVES 4
  • INGREDIENTS
    • 15 oz canned CHICKPEAS, drained and rinsed
    • 1/2 c finely chopped CELERY
    • 1/4 c finely chopped RED ONION
    • 2 Tbsp chopped parsley
    • 1/3 c AGUAFABA, reserved from chickpea can
    • 2 Tbsp DIJON MUSTARD
    • 1 tsp LEMON JUICE
    • 1/2 tsp DRIED DILL (or 2 tsp FRESH DILL)
    • Few pinches of SEAWEED FLAKES (optional)
    • BLACK PEPPER, to taste
  • DIRECTIONS
    1. Mash about half the CHICKPEAS
    2. Stir in CELERY, ONION, and PARSLEY
    3. In a separate bowl, mix AGUAFABA, DIJON MUSTARD, LEMON JUICE, DILL, SEAWEED FLAKES, and BLACK PEPPER
    4. Pour the mustard sauce onto the chickpea mixture and mix until well-coated
PLANT FOOD FACTS

CELERY

Celery provides 37% of the daily requirement of Vitamin K, which plays a role in blood clotting, bone metabolism, and regulating blood calcium levels.

Posted in FEATURED, MICRO HABITS, RECIPES, RESOURCES

Start the Day with a Smoothie

Posted on by Mary Ann Lesh

No time for breakfast? Start your day with a delicious nutrient-loaded smoothie. If your mornings are rushed, make it the night before. You’re off to a good start, no matter what happens during the rest of the day. No recipe needed. You can throw in what you like, what you need, what you want, what you have on hand. Here are a few ideas to start you thinking.

  • Suggested Ingredients
    • Leafy Greens: Spinach and kale are common, providing vitamins with a mild taste that is easy to hide.
    • Berries & Fruits: Blueberries (high in antioxidants), acai, mango, banana (for creaminess), and lemon (for cleansing).
    • Seeds & Nuts: Chia seeds, flaxseeds, and hemp seeds add Omega-3 fatty acids and fiber.
    • Healthy Fats & Boosters: Avocado (creamy texture), turmeric (anti-inflammatory), ginger (digestion), cacao, and spirulina.
    • Protein: Greek yogurt, protein powder, or silken tofu. 
  • A Few Superfood Smoothie Recipes
    • Green Detox Smoothie: Blend 1 cup spinach/kale, 1/2 cup coconut water, 1/4 avocado, 1 tbsp chia seeds, 1/2 cucumber, and ginger.
    • Antioxidant Mixed Berry & Cocoa: Blend 1 cup mixed berries, 1/2 cup almond milk, 2 tbsp hemp hearts, 1 tbsp flax seeds, and 1 tbsp raw cocoa powder.
    • Tropical Turmeric Mango: Blend 1 cup frozen pineapple, 1/2 cup mango, 1/2 cup coconut water, 1 tsp turmeric, and 2 tbsp hemp hearts.
    • Blueberry Avocado Powerhouse: Combine 1 cup frozen blueberries, 1/2 cup Greek yogurt, 1/2 cup avocado, and 1 tbsp chia seeds.
    • Chocolate Peanut Butter Powerhouse: Mix 1 cup coconut milk, 1 scoop chocolate protein, 1/2 cup blueberries, 1 cup spinach, 1 banana, and 1 tbsp almond butter. 
  • Some Tips for Superfood Smoothies
    • Use Frozen Fruit: Using frozen berries or bananas creates a thicker, creamier texture without needing extra ice.
    • Balance the Nutrients: Follow a 50/50 rule, aiming for 50% vegetables (like spinach) and 50% fruit to lower sugar content.
    • Boost Fiber and Protein: Add 1 tablespoon of chia or flax seeds to boost satiety (fullness) and fiber intake.
    • Avoid Added Sugars: Rely on the natural sweetness of fruit rather than honey or syrup, and use unsweetened milk alternatives.
    • Make it a Bowl: Increase the thickness and top with nuts, seeds, or berries for a smoothie bowl. 

More Smoothie Ideas

Posted in RECIPES

Guacamole

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 minSERVES 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

AVOCADO

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.

GARLIC

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

Oven-Roasted Sweet Potatoes

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 minTEMP 425 FCOOK 30 minSERVES 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

Posted in RECIPES

Pita Pockets

Posted on by Mary Ann Lesh

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

PREP 20 min + 2.5 hrs for risingTEMP hotCOOK each side until doneMAKES 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

Posted on by Mary Ann Lesh

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

PREP 20 minCOOK 10-15 minMEDIUM HEATSERVES 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

CARROT

Carrots get their bright orange color from beta carotene, an antioxidant that your body converts into vitamin A.

GINGER

Ginger, a delicious spicy addition to many favorite dishes, has also been widely used in traditional medicine.

GARLIC

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 FEATURED, RECIPES, Sauces

Italian Tomato Sauce

Posted on by Mary Ann Lesh

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

PREP 15 minTEMP mediumCOOK 20 minSERVES 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 FEATURED, RECIPES

Almond Milk

Posted on by Mary Ann Lesh

Almond Milk can be substituted for animal milk in most recipes

PREP 10 minMAKES 2 cups
  • INGREDIENTS
    • 1 c raw ALMONDS
    • 2 c WATER
  • DIRECTIONS
    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

ALMOND

Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…

Posted in FEATURED, 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 minTEMP low (after boil)COOK 10 minSTEAM 5 min coveredSERVES 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
PLANT FOOD FACTS

QUINOA

Quinoa’s gluten-free seeds are rich in protein, fiber, B vitamins, and minerals in amounts greater than in many grains.

Posted in RECIPES

Granola

Posted on by Mary Ann Lesh

This basic granola can be varied to suit your taste and to use what you have on hand.

PREP 15 minTEMP 300 FBAKE 30 minMAKES 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

Garlic Broccoli

Posted on by Mary Ann Lesh

All the goodness of broccoli in a tasty side dish

PREP 30 minCOOK 5 minMEDIUM HEATSERVES 4
  • 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.

PLANT FOOD FACTS

BROCCOLI

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

GARLIC

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

Posted on by Mary Ann Lesh

Simple vegan ingredients with Spanish flair

PREP 20 minTEMP medium, then lowCOOK 20 minSERVES 8
  • 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 Dressings

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.

PREP 15 min
  • 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