Category: RECIPES

How to prepare delicious plant-based dishes

Posted in FEATURED, RECIPES

Thai Peanut Salad

Posted on by Mary Ann Lesh

A fresh crunchy salad with the flavor of Thailand.

PREP 20 minCOOK 0 SERVES 4
  • INGREDIENTS
    • 1 c QUINOA, cooked
    • 2 c CABBAGE, shredded
    • 1 c CARROT, grated
    • 1 c SNOW PEAS, thinly sliced
    • 1/2 c CILANTRO, chopped
    • 1/4 c GREEN ONION, thinly sliced
    • 1/4 c PEANUTS, roasted, salted, chopped
    • THAI PEANUT SAUCE: whisk together until well-blended
      • 1/4 c 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. 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

FOOD FACTS

QUINOA

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

Keep reading

CARROT

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

Keep reading

Posted in FEATURED, 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

PREP 15 minTEMP low / mediumCOOK 20 minSERVES 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.

FOOD FACTS

LEEK

Few calories, but lots of provitamin A carotenoids and Vitamin K.

Keep reading

CARROT

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

Keep reading
Posted in RECIPES

Mango-Banana Freeze

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 minSERVES 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)
    • Optional 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

FACTS

PLANT FOOD FACTS

BANANA

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

Mary Ann Lesh's avatar by Mary Ann Lesh
FEATURED

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…

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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.

PREP 20 minTEMP 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 FEATURED, RECIPES

Cabbage Croquettes

Posted on by Mary Ann Lesh

Cabbage Croquettes are a satisfying main dish for a meatless meal

PREP 20 minBAKE 20 min400°FSERVES 4
  • INGREDIENTS
    • 3 c sliced CABBAGE
    • 1/2 c chopped ONION
    • 2 cloves minced GARLIC
    • 2 EGGS
    • 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. Bake at 400 F until golden brown.

CABBAGE

Cabbage is low in calories and rich in Vitamins K and C

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

Garlic Green Beans

Posted on by Mary Ann Lesh
PREP 15 minCOOK 4 min, SAUTÉ 2 minMEDIUM HEATSERVES
  • INGREDIENTS
    • 1 c FRESH GREEN BEANS
    • 1 Tbsp OIL
    • 2 CLOVES GARLIC, FINELY CHOPPED
    • SALT AND PEPPER TO TASTE
  • INSTRUCTIONS
    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

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.

GREEN BEAN

Green beans, string beans, or snap beans are a rich source of vitamins A, C, K, folate, and fiber.

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

PREP 15 minTEMP mediumCOOK 10 minSERVES 2
  • INGREDIENTS
    • 1 c COOKED CHICKPEAS
    • 1 tsp MEAT SEASONING
    • 1 CLOVE GARLIC
    • 1/4 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.
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.

PLANT FOOD FACTS

CHIA SEED

Chia is a flowering plant in the mint family, native to central and southern Mexico and Guatemala. It is rich in calcium, phosphorous, and other minerals.

Posted in RECIPES

Hummus

Posted on by Mary Ann Lesh

Hummus is delicious, nutritious, and quick and easy to make. Delicious with fresh-made pita pockets.

PREP 15 minNEED FOOD PROCESSORMAKES 1 1/2 CUPS
  • INGREDIENTS
    • 1 c CHICKPEAS, COOKED AND DRAINED
    • 1/4 c TAHINI
    • 2 Tbsp OLIVE OIL
    • 1 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.
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.

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, 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.

PREP 20 minCOOK 7 minMEDIUM HEATSERVES 4
  • INGREDIENTS
    • 2 MEDIUM ZUCCHINIS, THINLY SLICED
    • 1 tsp FENNEL SEED, COARSELY CRUSHED
    • 1/2 RED ONION, DICED
    • 1 CLOVE GARLIC, PEELED
    • 1 Tbsp WHITE BALSAMIC VINEGAR
    • 1 Tbsp VEGETABLE BROTH
  • DIRECTIONS
    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.

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…

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.

FENNEL

Fennel and fennel seeds provide antioxidant, anti-inflammatory, and antibacterial effects Zucchini Fennel Saute Recipe Fennel is a flavorful herb. The plants are green and white, with feathery leaves and yellow flowers. Both the crunchy bulb and the seeds of the fennel plant have a mild, licorice-like flavor. The flavor of the seeds is stronger because…

Posted in RECIPES

Eggplant Sticks

Posted on by Mary Ann Lesh

Eggplant sticks dipped in your favorite salad dressing or marinara sauce are a delicious side or a healthy snack.

PREP 20 minCOOK 20-25 min400º FSERVES 4
  • INGREDIENTS
    • 2 medium EGGPLANTS, sliced, salted, rinsed
    • 1 Tbsp CHIA, soaked in 2 Tbsp WATER for 30 minutes
    • 1 c CORN MEAL
    • 1 Tbsp ITALIAN SEASONING
    • 2 Tbsp OLIVE OIL
  • INSTRUCTIONS
    1. Whisk CORN MEAL, SALT, and ITALIAN SEASONING
    2. Dip EGGPLANT slices in CORN MEAL, then CHIA mixture, then CORN MEAL AGAIN
    3. Place strips on a prepared baking sheet
    4. Bake for 20-25 minutes at 400º F until golden brown and crisp
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

CHIA SEED

Chia is a flowering plant in the mint family, native to central and southern Mexico and Guatemala. It is rich in calcium, phosphorous, and other minerals.

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!

PREP 15 minNEED blender
  • INGREDIENTS
    • 1 c PLANT-BASED MILK
    • 1 FROZEN BANANA
    • 1 tsp VANILLA
    • 2 Tbsp PEANUT BUTTER
    • 2 Tbsp COCOA POWDER
    • 2-3 PITTED DATES
  • INSTRUCTIONS
    • Place all ingredients in blender and process until smooth
PLANT FOOD FACTS

BANANA

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

PLANT FOOD FACTS

CHOCOLATE

Cocoa appears to reduce risk factors for heart disease. Flavanols in cocoa beans have antioxidant effects that reduce cell damage. Flavanols — more prevalent in dark chocolate than in milk chocolate — may also help lower blood pressure and improve vascular function. In addition, some research has linked chocolate consumption to reduced risks of diabetes,…

PLANT FOOD FACTS

DATE

Dates (español: dátiles) are an ancient food, mentioned 50 times in the Bible and 20 times in the Qu’aran. They have been a staple food of the Middle East and the Indus Valley for thousands of years. There is archaeological evidence of date cultivation in Arabia from the 6th millennium BCE, and fossil records show that the date palm…

FEATURED

Almond Milk

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

Posted in RECIPES

Fava Bean Soup

Posted on by Mary Ann Lesh
This traditional favorite is sometimes served in the place of frijoles.
PREP 20 minCOOK 1 hour or until beans are softSERVES 4
  • INGREDIENTS
    • 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
  • INSTRUCTIONS
    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
PLANT FOOD FACTS

FAVA BEAN (Habas)

Fava beans are rich in iron, phosphorous, magnesium, and manganese. One serving packs 106% of the daily requirement of folates, important for preventing birth defects.

PLANT FOOD FACTS

TOMATO

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

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

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

PREP 20 minTEMP mediumCOOK 15 min
  • INGREDIENTS
    • 1 c PITTED CHERRIES
    • 1 Tbsp HONEY
    • 1 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

CHIA SEED

Chia is a flowering plant in the mint family, native to central and southern Mexico and Guatemala. It is rich in calcium, phosphorous, and other minerals.

Mary Ann Lesh's avatar by Mary Ann Lesh

CHERRY

Cherries contain antioxidants, phytochemicals, vitamins, nutrients, and fiber. These support a healthy system and may reduce the risk of certain types of cancers.

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

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.

PREP 30 minSERVES 4
  • INGREDIENTS
    • 1 ripe BANANA
    • 1 c PINEAPPLE, diced
    • 1/2 c BLUEBERRIES
    • 1/2 c BLACKBERRIES
    • 1 c STRAWBERRIES
    • 2 CLEMENTINES, peeled and in sections
    • 2 KIWIS, peeled and sliced
    • 1/4 c HONEY
    • 1 Tbsp LIME JUICE
  • DIRECTIONS
    1. Whisk the HONEY and LIME JUICE together
    2. Mix all fruits together, toss lightly, add honey mixture just before serving
PLANT FOOD FACTS

BANANA

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

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

CLEMENTINE

ONE SMALL CLEMENTINE PROVIES 40% OF THE RECOMMENDED DAILY AMOUNT OF VITAMIN C. Clementine (español: clementina) is a citrus fruit hybrid between a willowleaf mandarin orange and a sweet orange named for its late 19th-century discoverer, French Missionary Brother Clément Rodier. Clementines are said to have appeared spontaneously in an Algerian orphanage garden tended by Brother Clément. The exterior is…

Mary Ann Lesh's avatar by Mary Ann Lesh
Posted in FEATURED, RECIPES, Salads

Beet and Apple Salad

Posted on by Mary Ann Lesh

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

PREP 20 minSERVES 4
  • INGREDIENTS
    • 2 BEETS, SLICED, RAW OR STEAMED
    • 1 APPLE, THINLY SLICED
    • 1 c LETTUCE
    • 1/2 c PISTACHIOS, PEELED
    • 2 Tbsp HONEY
    • 2 Tbsp WHITE WINE VINEGAR
    • 2 Tbsp DIJON MUSTARD
    • 6 Tbsp OLIVE OIL
  • DIRECTIONS
    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
FEATURED

BEET

Beets are low in calories and a source of many nutrients, including fiber, folate and vitamin C and contain nitrates and pigments that help lower blood pressure and improve athletic performance.

PLANT FOOD FACTS

APPLE

Apples are rich in simple sugars like fructose, sucrose, and glucose, but their glycemic index (GI) is low, 29–44.

Posted in RECIPES

Fried Cabbage

Posted on by Mary Ann Lesh
Tangy and tasty fried cabbage is a delicious menu staple
PREP 10 minTEMP mediumCOOK 10 minSERVES 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

PREP 10 minCOOK 15 minMEDIUM HEATSERVES 4
  • INGREDIENTS
    • 2 c BRUSSELS SPROUTS
    • 2 CLOVES GARLIC, FINELY CHOPPED
      1 1/2 c WATER
      1 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
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.

PLANT FOOD FACTS

NUTRITIONAL YEAST

Nutritional Yeast can be used as a flavor enhancer in cheese substitutes, mashed or fried potatoes, scrambled tofu, and popcorn. Some brands are fortified with additional B12.

Posted in RECIPES

Sautéed Asparagus

Posted on by Mary Ann Lesh

A tasty side dish for any meal

PREP 5 minTEMP mediumCOOK 5 minSERVES 4
  • INGREDIENTS
    • 2 c FRESH ASPARAGUS
    • 1 CLOVE GARLIC, FINELY CHOPPED
    • 1 Tbsp VEGETABLE BROTH
    • 2 Tbsp LEMON JUICE
    • SALT AND PEPPER TO TASTE
  • INSTRUCTIONS
    1. Wash ASPARAGUS, leave whole or cut as desired
    2. Heat VEGETABLE BROTH to medium temperature
    3. Add ASPARAGUS and GARLIC and stir lightly
    4. Lower heat and sautée to desired tenderness
    5. Add LEMON JUICE and SALT and PEPPER near the end of the cooking time
PLANT FOOD FACTS

ASPARAGUS

Asparagus is anti-inflammatory and antioxidant. It is a good source of Vitamin K, Vitamin B1, Thiamine, and Fiber.

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.