Creamy Rosemary White Beans

These rosemary white beans are on par with comfort foods like mac and cheese - except they're vegan, healthy, and super quick to make! A pot of beans takes about 30 minutes from start to finish!  And, your non-vegan friends will absolutely beg you for the recipe!

Serves 1 to 2 as a main dish

Serves 3 to 4 as a side dish

Ingredients
1/2 cup yellow onion, finely chopped

1 1/4 cups water

1 Rapunzel brand vegetable bouillon cube
3 cloves garlic, finely chopped
1/2 cup cashew milk
1 tablespoon fresh rosemary, chopped
1/4 teaspoon ground black pepper
2 tablespoons all-purpose or brown rice flour (use the later if you'd like to make this dish gluten-free)
2 15 oz cans Great Northern beans, drained and rinsed
Salt to taste

Hot Sauce - optional, but can be drizzled over the top of you prefer a spicier dish!

Instructions
To a medium size pot, add onion, vegetable bullion cube, and 1/2 cup water, and cook over medium heat until soft (about 8 minutes) - until the onions are very tender/translucent.  Check the onions toward the end of the cooking time to make sure the water doesn't completely evaporate.

Add the garlic and extra water if needed, and cook 2 more minutes.  The water should be mostly evaporated now (but not so much that the onions and garlic are completely dry).  Turn off the heat (and remove the pan from the burner if needed), while you add the rest of the ingredients.

Add the remaining ingredients including 3/4 cup water, cashew milk (you can use coconut milk or a blend of coconut/cashew milk as well), rosemary, pepper, and flour. Whisk to make sure all the flour is smooth. Finally add the beans; you want to add them after the whisking so you don't break up the beans too much.

Cook over medium heat for 10 minutes until bubbly and hot, stirring occasionally (the beans may stick to the bottom of the pot, so keep an eye on them). Add salt, to taste (I usually don't need to add any salt, as the canned beans already have sodium in them).  If you like spicier beans, serve with a drizzle of hot sauce.

Note: You can use store bought nut or cashew milk in this recipe, but it's also really easy to make your own cashew milk, which is fresher and healthier.  To make cashew milk, simply add 1 cup whole raw cashews to a Blendtec or or other "high powered" blender (e.g. a Vitamix) with 3 cups water, and blend until smooth (no need to strain it).  Store up to a week in a sealed container in the fridge.

Kelley's Green Smoothie Recipe

I love the green smoothie concept; you can pack in 7+ servings of fruits and vegetables before 10 am by swapping your normal breakfast for a green smoothie; by doing so, you'll get 700 percent more plants into your diet than the average American.  There is a strong, studied correlation between plant foods consumed, and your risk for heart disease and cancer - the more plants you eat daily, the lower your risk!  This is one simple change everyone can easily make.  Green smoothies take very little time to prepare, and it's no trouble to clean-up a blender (unlike juicers which generally have a lot of parts).  Cheers to your green smoothie health!

Using an (inexpensive) Oster blender from Walmart (but if you have a blendtec or vitamix, it's even better)...

In the following order, add to the blender:

1 cup room temperature water.

4-5 cups of fresh superfood greens (my favorite is Kale; be sure to remove the woody part of the stem and tear up slightly if using whole leaves).

Blend until greens are drinkable, then add:

1 scoop powdered superfood greens; I like doTERRA TerraGreens (be cautious about the brands of supplements/superfood greens you choose to buy; many of them aren't organic and actually contain harmful contaminants).

1 scoop unflavored protein shake; I like doTERRA's V Shake (which is vegan); this is completely optional - your smoothie will be great without the scoop of protein shake.

Blend until incorporated; finally add.

2 cups of frozen organic fruit (my favorites are blueberry, mango, and strawberry).

Blend thoroughly until smoothie consistency.

Drink immediately!

Vegan "Green" Pizzas

Adapted from the Engine2 Diet Cookbook

Makes 2 pizzas

INGREDIENTS:

1 recipe Kelley's Best Bread Machine Pizza Crust (found on this blog)
1 jar pasta sauce
8 ounces frozen spinach, thawed, rinsed and excess water squeezed out
½ cup fresh whole basil leaves
2 green bell peppers, diced
2 cups broccoli florets (the smaller the better)
½ cup sliced mushrooms
1 onion, diced
2 cloves garlic, minced
1/2 cup finely ground raw cashews


INSTRUCTIONS:

Prepare the pizza crusts according to the other recipe mentioned above; this should take 1 hour in a bread machine.

Preheat oven to 425 degrees.

Generously spread sauce on the crusts, and layer each pizza with 1/2 remaining ingredients, starting with the basil and spinach on the bottom.

Top with cashews.

Bake (parchment and all) 15 minutes on a baking steel (from bakingsteel.com) or on on a pizza stone, rotating 1/2 way through.

Kelley's Best Bread Machine Pizza Crust

Makes 2 medium pizza crusts...enough to serve four adults.

1 cup lukewarm water.
1 package rapid rise yeast (2 1/4 tsp bread machine yeast will also work)
2-3 Tbs white sugar or honey
2 1/2 cups all-purpose flour
1 1/2 tsp salt
1-2 tbs olive oil, plus more to grease parchment paper

Place water, yeast and sugar/honey in bread machine and stir lightly; allow to sit for 3 minutes, so the yeast can get started. Add flour, salt, and olive oil. Set-up the machine for "dough" and press "start." The cycle time should take about 1 hour.

When the cycle is finished, lay out two generous pieces of parchment paper (18" wide).  Drizzle about 1 Tbs olive oil on each piece, and use your hands to spread out into a large disk, about 16" wide.

With your hands still lightly oiled, remove the finished dough from the bread maker and place on one piece of the parchment paper.  Using scissors, cut the dough into two even pieces (do not cut through the parchment).  Lightly shape each piece into a round disk, and place one half each piece of parchment.

Let the dough rest for 2-3 minutes, so it can relax...then begin shaping with lightly oiled fingers.  Bounce your fingers on the dough, pressing it outwards in an even circle.  When the dough starts to pull back and won't easily stretch further, stop and allow it to rest for another 2-4 minute (this lets the gluen relax), then begin to press it again.  I usually have to stop and let it relax twice before I can get it stretched out into a thin, approximately 14" round circle.  If you notice any holes or areas that become too thin, simply pinch the dough back together.

Immediately add desired toppings and then use a pizza peel or rimless baking sheet to transfer pizza (parchment and all) to your heated baking steel (or stone; I personally prefer to use a baking steel - bakingsteel.com - as I feel it delivers superior results).

Notes about baking times/temps:

If I have a lot of "raw" veggies that need to cook (like broccoli) on top of the pizza, I generally prefer a lower oven temperature (425 degrees) and will bake the pizza 13-15 minutes, rotating the pizza half way through.

If the pizza toppings are not thick or are somewhat pre-cooked, I typically prefer to bake my pizza at 475 for 9-11 minutes; the higher temperature produces a darker, crispier crust!

Your ideal oven temperature may vary from mine, the best way to determine the best temperature will be to experiment...you may be able to take your oven to 500 without any problem, or 500 may be too hot.  I would suggest starting at 450 and adjusting as needed from there.

Sweet Potatoes with Roasted Peppers, Greens and Cashew Sauce

From the Engine 2 Diet cookbook

Ingredients:
4 large sweet potatoes scrubbed with ends sliced off
3 red, yellow or orange bell peppers halved and seeded
1 large bunch fresh mustard greens, rinsed and coarsely chopped
4 tbsp orange juice
1/2 c home toasted cashews
2 tbsp tamari
2 cloves garlic
water for thinning the cashew sauce to desired consistency

Directions:

For Sweet Potatoes

Preheat oven to 450 degrees.  Place potatoes in a casserole dish, and bake for 45 minutes, until they indent easily with finger pressure. Set aside to cool. Slice in half and serve with the skins on.

For Bell Peppers

If you have a gas stovetop, turn the flame to medium low and place peppers directly on top of the burner; turn using tongs until the pepper is completely blackened.  Remove from heat and place in a bowl until cool enough to handle with bare hands.  Under running water, gently rub away the charred skin.  Using a knife, gently remove the top of the pepper, which should contain most of the seeds.  Rinse away any remaining seeds and slice into strips.

For Mustard Greens

Place coarsely chopped mustard greens and juice (you can also substitute water) in a large covered pot over medium heat. Cook the greens for 4-6 minutes, stirring occasionally, until wilted and tender.

For Cashew Sauce

Using a Cuisinart with a metal blade, pulse the toasted cashews until pulverized; add garlic and pulse some more until finely chopped.  Finish by adding tamari and a few table spoons of water (pulsing to combine); add water until the sauce has a "smoothie" consistency and is runny, but still thick.  Note: sauce can also made with toasted walnuts (instead of cashews).

To serve, split open each potato with a knife and gently mash the soft insides with a fork.  Layer greens and then bell peppers on top.  Finish by spooning a generous amount of cashew sauce on top.

Big Cereal Bowl Breakfast!

Ingredients:

1/4 cup raw old-fashioned oats
1/4 cup Grape Nuts
1/4 cup bite-size shredded wheat
1/4 cup Uncle Sam cereal
1 tablespoon ground flaxseed meal
2 tablespoons raisins
2 tablespoons walnuts
1 banana, sliced
¾ cup Very Vanilla Soy Milk or other milk substitute

Instructions:

Toss all dry ingredients, add banana, and finish by adding milk substitute into a bowl.

Vegan Millet Butter

Makes a generous 1 cup!  This stuff is GREAT on toast with honey!

To cook raw millet, place the following in a small pot:

• 1/2 cup raw millet
• 1 1/4 cups water
• 1/2 piece of peeled raw carrot cut into chucks or 2 pieces of baby carrots
• generous pinch salt

Bring to a simmer over medium heat, then turn heat to low and cover.  Cook 25 minutes or until millet and carrot are soft; remove from heat.

To make butter, you will also need:

• 1 tbs agar-agar
• 1/4 cup raw (unsalted) cashews
• additional water and salt, to taste

Place hot millet mixture in a food processor with a blade (you can also use a blender).  Add additional 1/4-1/2 cup room temperature water and agar-agar; pulse once and leave for a minute to let agar-agar melt.  Add 1/4 cashews, and process until smooth. Mixture should be thick and creamy (similar to peanut butter); taste and adjust salt (and water) if needed.

Store refrigerated in a covered container up to a week; alternatively, may be frozen and re-heated in a microwave for an even smoother texture.

Variations:  Add garlic powder or fresh garlic to make "garlic butter."  Add orange zest and honey to make "orange honey butter."

Layered Tex-Mex Lasagna

Recipe from Mary McDougall; this is one of the favorite recipes during the McDougall 10-day live-in program. It is easy to prepare and keeps well in the refrigerator for any leftovers.

Preparation Time: 40 minutes
Cooking Time: 45 minutes
Servings: 6-8

Sauce:
2 8 ounce cans tomato sauce
3 cups water
4 tablespoons cornstarch
3 tablespoons chili powder
½ teaspoon onion powder
¼ teaspoon garlic powder

Place all ingredients for the sauce in a saucepan. Mix well with a whisk until well combined. Cook and stir over medium heat until thickened, about 5 minutes. Taste and add more chili powder if desired. Set aside.

10-12 corn tortillas

4 cups mashed pinto beans
1 cup chopped green onions
1 ½ cups frozen corn kernels, thawed
1 2.25 ounce can sliced ripe olives, drained
1-2 tablespoons chopped green chilies (optional)

To assemble casserole:

Preheat oven to 350 degrees.

Place the beans in a large bowl. Add the onions, corn, olives and green chilies (if you wish). Mix gently until well combined.

Place 1½ cups of the sauce in the bottom of a non-stick oblong baking dish. Place 3-4 corn tortillas over the bottom of the baking dish. Spread half of the bean mixture over the tortillas. Place another 3-4 tortillas over the bean mixture and then spread the remaining bean mixture on top of those tortillas. Cover with 3-4 more tortillas and then pour the remaining sauce over the tortillas. Cover with parchment paper, then cover with aluminum foil, crimping the edges over the baking dish. Bake for 45 minutes. Remove from oven and let rest for about 15 minutes before cutting. Serve with salsa and tofu sour cream, if desired.

Hints: The amount of corn tortillas that you need will depend on the size of your baking dish. Just cover the bottom as well as you can with the tortillas (on top of the first amount of enchilada sauce) and then use that same amount for the 2nd and 3rd layer.

Spicy Horseradish Mustard

Makes 2 cups

Ingredients:

1 cup dry mustard, preferably imported
1 cup hot tap water
1 cup white wine vinegar or rice vinegar
1 tablespoon kosher salt
2 Tablespoons bottled hot grated horseradish
2 teaspoons white granulated sugar
a little dry white wine, or additional white wine vinegar if needed

Instructions:

In a small bowl, whisk together dry mustard and hot water until smooth. Let sit, uncovered, for 20 minutes, stirring twice as it sits.

Place reconstituted mustard, vinegar, salt, horseradish, sugar, in a food processor and process until smooth.

Pour into a small pot and cook over medium heat, stirring frequently, for about 5 minutes until mixture starts to become thick.

Taste and adjust seasonings; you may need more horseradish, vinegar, and/or salt.

Seal horseradish mustard in an airtight jar and refrigerate.

Note:  This mustard will keep for months; the longer it sits, however, the more the heat will mellow out.

Mushroom Stroganoff with Spicy Horseradish Mustard Cream Sauce

Serves: 4

Ingredients:

6 tablespoons white wine or vermouth

1 onion, small dice
1 lb sliced mushrooms
10 ounce package silken tofu

1/2 cup spicy horseradish mustard

2-3 tbs fresh parsley, chopped

salt and black pepper to taste

2/3 box of pasta - your choice (I used campanelle pasta; if you are gluten-free, use brown rice pasta).

Instructions:

Fill a pot with water, put a lid on it, and bring it to a boil.  While the water is coming up to temperature, start the sauce.

Place tofu on a food processor with 1 tablespoon wine; process until smooth.

Please 3 tablespoons wine to a large non-stick skillet and bring to a simmer over medium-high heat; add onion and cook for 3 minutes, stirring frequently.  Add mushrooms and 2 more tablespoons wine; cook until mushrooms are done; add more water if mixture begins to stick to the plan; a little browning, however, will add flavor!  Add creamed tofu to the pan and turn heat to low.

Cook pasta according to the manufacturers directions.  Add drained pasta to the skillet with the mushroom sauce.  Stir in the mustard, and turn the heat up to medium.  Cook until heated through.  Sprinkle with parsley and serve immediately.

Note:  Feel free to use jarred spicy horseradish mustard (I like the Martha's Pantry one from JCPenney) or make the recipe for spicy horseradish mustard on this blog!

Bean & Rice Gumbo

My husband really enjoyed this, and I was pleasantly surprised at how thick and flavorful the gumbo actually cooked up given the simplicity of the ingredients.  This recipe originally came from the McDougall Quick & Easy Cookbook.

Ingredients:

1 cup instant brown rice (dry)
1 onion, chopped (small)
1 red bell pepper, chopped (small)
2 stalks celery, chopped (small)
1 clove minced garlic
4 cups vegetable broth
1 15 oz can black beans, rinsed and drained
1 15 oz can black-eyed peas, rinsed and drained
1-2 teaspoons Cajun seasoning
2-3 tablespoons Frank's RedHot hot sauce
1 16 oz bag frozen okra

Cook the rice separately (according to the manufacturer's directions - I used 1 3/4 cups water to 1 cup rice and cooked for about 10 min); set aside.

Place the onion, pepper, celery, and garlic in a large pot with 1/2 cup of broth. Cook, stirring occasionally, for about 5 minutes.

Add the remaining broth, the beans, and seasonings.

Bring to a boil, then reduce heat and simmer for about 15 minutes.

Add the frozen okra and lightly simmer for an additional 5 minutes.

Stir in the cooked rice and serve at once.

Quick Glazed Pecans (for salads)

Heat a non-stick pan over medium heat.  Add a couple handfuls of pecans.  Toast, stirring frequently, for a couple minutes.  Sprinkle a generous amount of sugar in the pan.  Also, sprinkle in some salt.  Keep an eye on the pan now...and stir frequently until the sugar melts and is brown (but not burnt).  When done, pour out onto a piece of wax paper...(don't worry if it's clumpy) and let cool for 10 minutes.  Once cool, gently break pecans into separate pieces.  Sprinkle in salad and enjoy!

Mock (Vegan) Feta Cheese

1/2 cup water
1/2 cup red wine vinegar
2 teaspoons salt
1 tablespoon dried basil (or 2 tbs fresh)
1/2 teaspoon dried oregano
1/2 teaspoon pepper
1 lb. firm tofu, herb or regular flavored, cubed or crumbled

Directions:

1.  Place everything EXCEPT the tofu in the bowl, and whisk together.

2.  Add tofu, stir, and let marinate for overnight.

3.  Strain before using.

This is great on salads!  I love to serve this on a spinach salad with apples and toasted pecans (with my low-fat shallot vinaigrette (see recipe for this on the blog)).

Low-Fat Shallot Vinaigrette

Prep Time:10 min

Makes: about 1 cup

Ingredients

1/4 cup white wine vinegar, champagne vinegar, or aged sherry wine vinegar
2 to 3 teaspoons Dijon mustard
1 teaspoon kosher salt
Freshly ground black pepper
2 tablespoons finely minced shallots
2/3 cup water

Directions
In a small jar, add all the ingredients.  Seal jar tightly with a lid and shake vigorously until combined. Use immediately or store covered, in the refrigerator, for up to a week.

Note:

This salad dressing especially good on a bed of raw baby spinach topped with apples, toasted pecans (with a little sugar), and homemade vegan feta (see recipe on the blog).

Overnight Oatmeal

This is a simple way to make a delicious, healthy breakfast by preparing it the night before so it will be ready to eat in the morning.

Preparation Time: 5 minutes
Cooking Time: none
Servings: 1

1 cup old fashioned rolled oats (not quick cooking)
1 cup almond milk
1-2 tablespoons raisins or chopped dates
½ teaspoon cinnamon

Combine all ingredients in a container and mix well. Cover and refrigerate overnight.  The next morning either enjoy the cereal cold or microwave until warmed. Stir in some seasonal fresh berries or top with sliced banana, if desired.

Variation:  I like to add an extra 1/2 cup of almond milk and 1/2 cup of cooked farro to this recipe...the farro ads a chewy, nuttiness to the oatmeal that is really satisfying.

Mock Hollandaise Sauce - Vegan!

Serves 2 (can easily be doubled)

1/4 cup cashews
1 cup water
4-5 Tbs Lemon Juice (to taste)
1 tsp nutritional yeast powder
1/2 tsp onion powder
1/8 tsp garlic powder
1/8 tsp salt
1/16 tsp turmeric pinch cayenne (or paprika)
1 Tbs cornstarch
   freshly ground black pepper (to taste)

Place cashews and 1/2 cup of the water in a blender; process briefly (until smooth looking); add remainder of water (1/2 cup) and ingredients; process for 30 more seconds. Pour into a saucepan and heat over medium fire, stirring constantly, until thickened (it's okay if it comes to a slow boil - remember, this is mock Hollandaise)!

My mother serves this as a main course over an opened baked potato stuffed with steamed broccoli. To make the potato entree, simply, bake the potato and stuff it with steamed broccoli.  To finish, nap the sauce over the top and sprinkle toasted sliced almonds! It makes a super yummy, and super healthy meal...and best of all, it's low-fat and vegan!

Cucumber Salad with Olives, Oregano, and Almonds

Serves 4 to 6 .

WHY THIS RECIPE WORKS:
We started our Cucumber Salad recipe by selecting American cucumbers, which are crunchier than their English cousins. Draining the thinly sliced cucumbers on paper towels helped to wick away some of their moisture...

This salad is best served within one hour of being dressed.

INGREDIENTS
4 cucumbers , peeled, halved lengthwise, seeded, and sliced very thin
1/3 cup white wine vinegar
1 tablespoon lemon juice
2 teaspoons extra virgin olive oil
1 1/2 teaspoons sugar
1 teaspoon salt
1/8 teaspoon pepper
1/2 cup pitted kalamata olives , chopped coarse
1 shallot , sliced very thin
1/2 cup chopped fresh parsley
1 teaspoon minced fresh oregano
3 tablespoons sliced almonds , toasted and chopped coarse

INSTRUCTIONS
1. Evenly spread cucumber slices on paper towel–lined baking sheet. Refrigerate while preparing dressing.
2. Bring vinegar to simmer in saucepan over medium-low heat; cook until reduced to 2 tablespoons, 4 to 6 minutes. Transfer vinegar to bowl and set aside to cool to room temperature, about 10 minutes. Whisk in lemon juice, oil, sugar, salt, and pepper.
3. When ready to serve, add cucumbers, olives, shallot, parsley, and oregano to dressing and toss to combine. Let stand for 5 minutes; retoss, sprinkle with almonds, and serve.

Potato Enchiladas

1 28-ounce can Green Chili Sauce Medium by Las Palmas

4 ounces water

1/3 cup salsa

2 cups mashed potatoes made with potato water instead of milk

10 flour tortillas

3/4 cup chopped green onions

3/4 cup frozen corn kernels, thawed

1 4-ounce can diced green chilies

Preheat oven to 350 degrees.

Add water to can of chili sauce and stir to combine. Spread 1 cup of sauce over the bottom of a casserole dish. Stir the salsa into the mashed potatoes and mix well. Spread a line of potatoes down the center of each tortillas; sprinkle on some green onions, corn, and green chilies. Roll up and place seam side down in casserole. Pout remaining sauce over tortillas, cover, and bake for 30 minutes.

Mexican Rice

3/4 cup water

3 cups cooked brown rice

1 cup chopped green onions

1 green bell pepper, chopped

1/2 teaspoon minced fresh garlic

1 10-ounce can Ro-tel diced tomatoes and green chilies

1/2 cup salsa

1/4 cup cilantro

Place water in saucepan. Add green onions, bell pepper, and garlic. Cook, stirring occasionally, for 10 minutes. Add the tomatoes and salsa. Stir in the hot rice and mix well. Cook until heated through. Stir in the cilantro and serve at once.

Easy (Overnight) Spelt Pancakes

From the cookbook Vegan Yum Yum!

Makes approximately 12-16 medium-small pancakes (about enough for two people).


1 1/2 cup almond or soy milk
1 TBS sugar
2 TBS oil
1 cup spelt flour (you can substitute all-purpose flour*, but the spelt flour adds an amazing sweet flavor to this recipe)
1/3 cup all-purpose flour
1 tsp baking powder
1/4 tsp salt
1 tsp extract (any flavor, I used orange, but vanilla is a no-brainer)
1-2 TBS water, to thin batter (if needed)


Add milk to your blender. Add remaining ingredients, except the water, and blend for a few seconds until combined. Scrape down any dry flour stuck to the side of the jar and blend again. Place the top on the blender and refrigerate overnight. You can also use the batter immediately.

In the morning, place the blender back on the base and add 1-2 Tbs of water, blend to mix. This re-thins the batter that had thickened overnight.

Preheat oven to 200º F and put an oven-safe plate on the middle rack. Heat a non-stick skillet over medium heat. Pour the batter directly into the center of the ungreased, heated pan. I prefer silver dollar sized pancakes (2 1/2 to 3″ in diameter), but you can make any size you want. This batter will create fairly thin pancakes, which are great for staking and eating!

After a few minutes of cooking, the batter will start to bubble and set; flip your pancake! If your pancake doesn't look properly brown by this time, turn the heat up. If the pancake looks overly brown, turn the heat down.

As the pancakes finish cooking, stack them on the plate in the oven (this will keep the whole stack warm and soft while you’re cooking the others).

Serve with vegan margarine (Earth Balance) or my low-fat millet butter (as shown in the picture below - recipe on the blog) and real maple syrup.

Vegan or not, these are simply wonderful pancakes to make and share!

*If using only all-purpose flour for this recipe, you may need to add more liquid. Regular flour absorbs more moisture than spelt.