Category: RECIPES

Posted in RECIPES

Thai Peanut Sauce

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

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.
    Posted in RECIPES

    Lentil and Apricot Salad

    Posted on by Mary Ann Lesh
    Combining foods rich in Vitamin C and iron-rich foods improves the absorption of non-heme iron.

    PREP 20 min / SERVES 4

    • INGREDIENTS
      • 1 c cooked LENTILS
      • 1 small diced fresh TOMATO
      • 1/2 c raw baby SPINACH
      • 1/4 c PUMPKIN SEEDS
      • 1/2 c dried chopped APRICOT
      • VINAIGRETTE
    • DIRECTIONS
      1. In a large bowl, combine LENTILS, TOMATOES, SPINACH, PUMPKIN SEEDS, and APRICOTS
      2. Drizzle VINAIGRETTE over salad
      3. Stir ingredients well and let sit 15 minutes beore serving
    Posted in RECIPES

    Mango Banana Frozen Treat

    Posted on by Mary Ann Lesh
    Three ingredients and a blender are all you need to make this delicious vegan treat, also known as “nice cream.” This recipe can be adapted with different fruits and flavors in addition to the banana.

    PREP 20 min / SERVES 4

    • INGREDIENTS
      • 1 MEDIUM BANANA, peeled, frozen, and cut into 1-inch slices
      • 2-3 MANGOS, pitted, peeled, frozen, and cut into small pieces
      • 2/3 c ALMOND MILK (or the plant milk that you prefer)
      • Pinch of SALT (about 1/8 tsp)
    • INSTRUCTIONS
      1. Blend BANANA and MANGO in food processor until well mixed.
      2. Add pinch of SALT and plant-based MILK and blend until desired consistency is achieved
      3. Serve as is or store in freezer for a harder freeze
    Posted in RECIPES

    Oatmeal Cookies

    Posted on by Mary Ann Lesh
    These basic oatmeal cookies are delicious plain or you can spice them up with any or all of the optional ingredients. *For information on healthy options for oil, sugar, and flour, see Vegan Options.

    PREP 20 min / TEMP 375 F (190 C) / MAKES 12

    • INGREDIENTS
      • 1/2 c OIL
      • 1 c SUGAR*
      • 1 EGG*
      • 1/2 tsp VANILLA
      • 3/4 c FLOUR*
      • 1/2 tsp BAKING SODA
      • 1 1/2 c UNCOOKED OATMEAL
      • OPTIONAL: 1/2 c RAISINS, 1/2 c PECANS, 1/4 tsp CLOVES, 1/4 tsp GINGER, 1/4 tsp ALLSPICE, 1/4 tsp NUTMEG
    • DIRECTIONS
      1. Cream OIL and SUGAR, add EGG and VANILLA; mix well
      2. Whisk FLOUR, BAKING SODA, SALT and optional spices together; add one-third at a time to the oil mixture; mix well
      3. Fold in OATMEAL and mix thoroughly
      4. Stir in RAISINS and PECANS
      5. Form the dough into balls, about 2 Tbsp each, and place 2 inches apart on cookie sheet. Bake for 8-10 minutes in preheated oven at 375 F
    Posted in RECIPES

    Cabbage Croquettes

    Posted on by Mary Ann Lesh

    Cabbage Croquettes are a satisfying main dish for a meatless meal

    PREP 20 minBAKE 20 min at 400°FSERVES 4

    INGREDIENTS

    • 3 c sliced CABBAGE
    • 1/2 c chopped ONION
    • 2 cloves minced GARLIC
    • 2 EGGS*

    *chia or flaxseed egg substitutes may be used

    • 1/4 tsp SALT
    • 1/4 TSP BLACK PEPPER
    • 1/2 c crushed CORN FLAKES

    DIRECTIONS

    1. Boil or steam sliced CABBAGE until tender, about 10 minutes. Drain thoroughly and cool.
    2. Saute ONION in a small amount of oil until transparent; add GARLIC abd cibtubye to saute until garlic is lightly browned.
    3. Squeeze excess water from cooled CABBAGED; stir in the sauteed onion and garlic.’
    4. Stir in EGGS, SALT, PEPPER, and CORN FLAKES.
    5. Mix well and shape into flat patties.
    6. Bake at 400 F until golden brown.
    Posted in RECIPES

    Green Beans and Toasted Garlic

    Posted on by Mary Ann Lesh
    • PREP 15 min
    • COOK 4 min, then SAUTEE 2 min
    • SERVES 2
    • 1 c FRESH GREEN BEANS
    • 1 Tbsp OIL
    • 2 CLOVES GARLIC, FINELY CHOPPED
    • SALT AND PEPPER TO TASTE
    1. Wash GREEN BEANS and cut off both ends, cook in boiling water about 4 minutes or until slightly tender; drain
    2. Heat the OIL and stir in the GREEN BEANS and chopped GARLIC until the garlic pieces are golden brown
    3. Add SALT and PEPPER to taste
    Posted in RECIPES

    Grape Sorbet

    Posted on by Mary Ann Lesh
    Healthy treat for a summer day
    PREPARATIONINGREDIENTS
    PREP 5 min2 c GREEN GRAPES,
    COOK 0HONEY, TO TASTE
    BLENDER1 tsp LEMON ZEST
    SERVES 41 tsp LEMON JUICE
    INSTRUCTIONS
    Freeze fresh GRAPES. Combine in blender with HONEY, LEMON ZEST, and LEMON JUICE. Blend until smooth.
    Posted in RECIPES

    Chickpea Croquettes

    Posted on by Mary Ann Lesh

    Delicious chickpea croquettes can be fried without oil in a non-stick skillet or baked at 400º F for 12-15 minutes.

    PREPARATIONINGREDIENTS
    PREP 15 min1 c COOKED CHICKPEAS
    COOK 10 min MEDIUM HEAT1 tsp MEAT SEASONING
    FOOD PROCESSOR / NON-STICK SKILLET1 CLOVE GARLIC
    SERVES 21/4 c ONION, COARSELY CHOPPED
    1 Tbsp CHIA SEED, SOAKED 30 minutes in 1/2 c WATER
    INSTRUCTIONS
    1. Place CHICKPEAS, CHIA mixture, MEAT SEASONING, GARLIC, and ONION in food processor and mix until chickpeas have the desired consistency. (I like mine chopped coarsely to give the croquettes texture.)
    2. Taste the mixture for salt and seasoning.
    3. Stir in the CORN MEAL and shape the mixture into patties. Dip the patties into additional CORN MEAL before frying.
    4. Place the patties into the preheated skillet and fry over medium heat. Turn until both sides are crisp and golden brown.
    Posted in RECIPES

    Hummus

    Posted on by Mary Ann Lesh
    PREPARATIONINGREDIENTS
    PREP 15 min1 c CHICKPEAS, COOKED AND DRAINED
    COOK 0 min1/4 c TAHINI
    NEED FOOD PROCESSOR2 Tbsp OLIVE OIL
    MAKES 1 1/2 CUPS1 CLOVE GARLIC
    2 Tbsp LEMON JUICE
    TO TASTE: SALT, PEPPER, CUMIN
    GARNISH: PAPRIKA
    INSTRUCTIONS
    1. Place all ingredients in food processor and blend until creamy.
    2. Garnish with PAPRIKA.
    Posted in RECIPES

    Zucchini Fennel Sauté

    Posted on by Mary Ann Lesh

    Zucchini is a tasty addition to any meal. Crushed fennel seeds, red onion, garlic, and balsamic vinegar add nutritional value and taste to this simple dish.

    PREPARATIONINGREDIENTS
    PREP 20 min2 MEDIUM ZUCCHINIS, THINLY SLICED
    COOK 7 min, medium heat1 tsp FENNEL SEED, COARSELY CRUSHED
    NEED: NON-STICK SKILLET1/2 RED ONION, DICED
    SERVES 41 CLOVE GARLIC, PEELED
    1 Tbsp WHITE BALSAMIC VINEGAR
    1 Tbsp VEGETABLE BROTH
    INSTRUCTIONS
    1. Heat VEGETABLE BROTH in non-stick skillet. Add ONION and GARLIC. Saute lightly until onion is soft
    2. Add FENNEL SEED and ZUCCHINIS. Cook for about 5 minutes, until zucchini has desired texture.
    3. Stir in WHITE BALSAMIC VINEGAR and add SALT and FRESH-CRACKED PEPPER to taste.
    Posted in RECIPES

    Eggplant Fries

    Posted on by Mary Ann Lesh

    Eggplant fries can also be baked without oil. Preheat oven to 400º and bake until they are golden brown. I like to dip these in my favorite salad dressing. They are a delicious side or a healthy snack.

    PREPARATIONINGREDIENTS
    PREP 20 min2 MEDIUM EGGPLANTS, SLICED, SALTED, AND RINSED
    COOK 15 min MEDIUM HEAT1 Tbsp CHIA, SOAKED IN 2 Tbsp WATER FOR 30 MINUTES
    NON-STICK SKILLET1 c CORN MEAL
    SERVES 41 Tbsp ITALIAN SEASONING
    2 Tbsp OLIVE OIL
    INSTRUCTIONS
    1. Whisk CORN MEAL with SALT and ITALIAN SEASONING
    2. Dip EGGPLANT slices in CORN MEAL, then CHIA mixture, then CORN MEAL again
    3. Place in preheated skillet with OLIVE OIL
    4. Fry on medium heat, turning once, until both sides are golden brown

    Posted in RECIPES

    Chocolate Peanut Butter Smoothie

    Posted on by Mary Ann Lesh

    This healthy smoothie is easy to make and tastes better than a candy bar!

    PREPARATIONINGREDIENTS
    PREP 15 min1 c PLANT-BASED MILK
    COOK 0 min1 FROZEN BANANA
    BLENDER1 tsp VANILLA
    SERVES 12 Tbsp PEANUT BUTTER
    2 Tbsp COCOA POWDER
    2-3 PITTED DATES
    INSTRUCTIONS
    Place all ingredients in blender and process until smooth
    Posted in RECIPES

    Fava Bean Soup

    Posted on by Mary Ann Lesh
    This traditional favorite is sometimes served in the place of frijoles.
    • 1 c DRY FAVA BEANS
    • 2-3 c WATER
    • 2 MEDIUM TOMATOES, FINELY CHOPPED
    • 1/2 MEDIUM ONION
    • 1 CLOVE GARLIC, MINCED
    • 1 SPRIG FRESH CILANTRO
    • 1 DRIED ANCHO CHILE
    • 1 SMALL GREEN CHILE, FINELY CHOPPED
    • SALT, TO TASTE
    1. Clean the FAVA BEANS and soak them overnight
    2. Pour off the soaking water, rinse the beans, and add 2-3 cups of water
    3. Cook the beans until tender with 2-3 slices of onion, 1 diced tomato 1 clove of minced garlic, a few sprigs of cilantro, and the ancho chile (remove the seeds); add salt to taste when they finish cooking
    4. In a large pot, saute the other TOMATO, diced, with the rest of the onion, diced, and the GREEN CHILE, finely chopped with the seeds removed
    5. Add the cooked BEAN mixture to the sauteed vegetables, stir well, and heat through; you can mash the beans lightly or serve them whole
    PREP 20 minCOOK 1 hour or until beans are softSERVES 4
    Posted in RECIPES

    Chia and Fruit Jam

    Posted on by Mary Ann Lesh

    Chia is a healthful and effective thickening agent. Use 1 cup of your favorite fruit and adjust the sweetener to your taste for tasty jam of any flavor.

    preparationingredients
    PREP 20 min1 c PITTED CHERRIES
    COOK 15 min, MEDIUM HEAT1 Tbsp HONEY
    NEED SAUCEPAN1 Tbsp CHIA SEEDS
    INSTRUCTIONS
    1. Combine CHERRIES and HONEY in saucepan over medium heat.
    2. Cook 5 minutes, stirring gently; as they heat, mash the cherries gently with wooden spoon
    3. Bring mixture to a boil; reduce heat and simmer for 10 minutes
    4. Remove from heat and stir in CHIA SEEDS; mixture will thicken as it cools
    5. When cool, adjust sweetness to taste; may be stored in refrigerator up to two weeks in airtight container
    Posted in RECIPES, salad

    Fruit Salad

    Posted on by Mary Ann Lesh

    A recipe for fruit salad serves as inspiration more than strict guidance. You can add or omit ingredients to your taste. Fruit salad is full of nutrients! It is quick and easy, but if you have time and artistic inclination, you can create elaborate fruit arrangements for special occasions.

    PREPARATIONINGREDIENTS
    PREP 30 min1 RIPE BANANA
    COOK 01 c DICED PINEAPPLE
    BOWL / CUTTING BOARD / KNIFE1/2 c BLUEBERRIES
    SERVES 41/2 c BLACKBERRIES
    1 c STRAWBERRIES
    2 MANDARIN ORANGES, PEELED AND SLICED
    2 KIWIS, PEELED AND SLICED
    1/4 c HONEY
    1 Tbsp LIME JUICE
    INSTRUCTIONS
    1. Whisk together HONEY and LIME JUICE; set aside
    2. Mix all fruits together, toss lightly, add honey and lime juice mixture just before serving

    Posted in RECIPES, salad

    Beet and Apple Salad

    Posted on by Mary Ann Lesh

    The varied tastes and textures of beets, apples, pistachios, and greens combine with a sweet and sour vinaigrette to make this salad as delicious as it is nutritious.

    PREPARATIONINGREDIENTS
    PREP 20 min.2 BEETS, SLICED, RAW OR STEAMED
    SALAD BOWL1 APPLE, THINLY SLICED
    SERVES 41 c LETTUCE
    1/2 c PISTACHIOS, PEELED
    2 Tbsp HONEY
    2 Tbsp WHITE WINE VINEGAR
    2 Tbsp DIJON MUSTARD
    6 Tbsp OLIVE OIL
    INSTRUCTIONS
    1. Tear or chop washed LETTUCE as desired.
    2. Toss the BEETS and APPLES together
    3. To make dressing, whisk together HONEY, VINEGAR, and MUSTARD, drizzle OLIVE OIL slowly into the mixture as you continue to whisk
    Posted in RECIPES

    Fried Cabbage Recipe

    Posted on by Mary Ann Lesh
    Tangy and tasty fried cabbage is a delicious menu staple

    PREP 10 min / MEDIUM HEAT / COOK 10-12 min / SERVES 4

    • INGREDIENTS
      • 2 c GREEN CABBAGE, thinly sliced
      • 1 Tbsp CIDER VINEGAR
      • 1 tsp WORCESTERSHIRE SAUCE
      • SALT and PEPPER to taste
    • INSTRUCTIONS
      1. Heat OIL to medium heat
      2. Add CABBAGE and stir lightly
      3. Lower heat and saute to desired consistency
      4. Add VINEGAR, WORCESTERSHIRE SAUCE, SALT and PEPPER
    Posted in RECIPES

    Brussels Sprouts Dijon

    Posted on by Mary Ann Lesh

    A sophisticated vegan entree or a tasty side dish.

    PREPARATIONingredients
    PREP 10 min2 c BRUSSELS SPROUTS
    COOK 15 min MED HEAT2 CLOVES GARLIC, FINELY CHOPPED
    NON-STICK SKILLET1 1/2 c WATER
    SERVES 41 Tbsp NUTRITIONAL YEAST
    2 Tbp DIJON MUSTARD
    1/4 c BALSAMIC VINEGAR
    2 Tbsp HONEY
    SALT AND PEPPER TO TASTE
    INSTRUCTIONS
    1. Wash BRUSSELS SPROUTS and cut in halves
    2. Heat skillet to medium temperature, add GARLIC and BRUSSSELS SPROUTS stir lightly, and cook until brussels sprouts are crisp around the edges, about 5 minutes
    3. Add WATER and cook until brussels sprouts are soft, 7-8 minutes
    4. Whisk together MUSTARD, BALSAMIC VINEGAR, NUTRITIONAL YEAST, and HONEY, and drizzle the mixture over the brussels sprouts.
    5. Continue cooking 1-2 minutes until heated through
    6. Sprinkle with SALT and PEPPER