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Sunday Pilaf

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Sunday Pilaf
Recipe Type: Vegan Gluten Free Plant Based
Author: Debbie Peoples
Prep time:
Cook time:
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Serves: 4-6
A flavorful rice pilaf that can be a side or a main dish
Ingredients
  • 1 yellow onion
  • 2 tbsp avocado or coconut oil
  • 1 tbsp fresh garlic
  • 3/4 cup chopped olives
  • 1/2 cup raisins
  • 3.2 oz package shiitake mushrooms
  • 1 jalapeno pepper
  • 2 tsp lemon zest
  • 1/3 cup chopped cilantro
  • Himalayan salt to taste
  • cracked black pepper to taste
  • 4 cups cooked brown long grain jasmine rice
Instructions
  1. To cook your brown rice, follow the directions on the package or boil 4 cups of water and add two cups of rice and simmer with lid on and very low heat until done. Make sure the rice water has salt(taste)
  2. Chop your onion and sauté in the oil until they start to soften and take on some color
  3. Add the garlic and sauté some more
  4. Taste for salt and pepper
  5. Add the lemon zest and stir around
  6. Add the mushrooms, olives, and raisins and stir to combine well and allow to cook for a few minutes, stirring. Taste for salt
  7. Lastly add the cooked rice and stir well. Cover and let cook a couple of minutes, stirring. Taste for seasoning
  8. Stir in the cilantro just before serving so the cilantro stays a nice green color
  9. Serve
  10. Enjoy!

While walking around Whole Foods on Sunday, the olive bar caught my eye.  I will occasionally stop there and choose an assortment of olives to add to salads or other recipes such as tapenade, but that day I was struck with an overwhelming urge to make a rice pilaf that contained olives.  I bought bought Castelveltrano, Kalamata, and green olives.  Some of the nutritional benefits of olives include high levels of monounsaturated fatty acid and oleic acid which help reduce inflammation(and wrinkles), has antimicrobial properties to help combat bacteria responsible for causing stomach ulcers, contains biophenols that help to reduce blood pressure, and are a great source of vitamin E and iron, to name a few.  This pilaf is so good and has so many different flavor profiles to keep all of your taste buds satisfied.  To add some extra protein, you can sauté some extra firm tofu(marinated with 2 tbsp coconut amino, 1/2 tsp each of garlic, onion, cumin, and turmeric powder).IMG_9121

Eggless Salad

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Eggless Salad
Recipe Type: Plant Based Vegan Gluten Free
Author: Debbie Peoples
Prep time:
Total time:
Serves: 6
A plant based version of an old classic
Ingredients
  • 5 cups cooked garbanzo beans
  • 1 red onion
  • 3 pickles (I like Bubbies brand)
  • 1/2 cup sauerkraut (I like Bubbies brand)
  • 3 stalks celery
  • 1/2 cup finely chopped parsley
  • 1-2 tsp cracked black pepper(or to taste)
  • 1 tsp Himalayan salt (or to taste)
  • 1 cashew mayonnaise recipe
Instructions
  1. I soak a 16oz package of garbanzo beans in filtered water overnight. In the morning drain and rinse the beans, add fresh water to a large pot, salt the water to taste and cook the beans for about an hour or until tender. Allow the beans to cool completely before making this recipe.
  2. Chop red onion very small(brunoise)
  3. Small dice the pickles
  4. Chop the sauerkraut
  5. Small dice the celery
  6. Finely chop the chives
  7. Add all of the ingredients to a large mixing bowl and stir until well combined. Taste for seasoning and adjust to taste.
  8. Enjoy!
  9. Cashew Mayonnaise
  10. raw cashews 1 cup
  11. raw apple cider vinegar 1 1/2 tbsp
  12. juice of one lemon or 2 tbsp
  13. Himalayan salt to taste
  14. water 1/4 cup
  15. Place all ingredients in a high speed blender and blend until smooth and creamy
  16. Enjoy!

This recipe instantly became a family favorite.  It is so tasty!  You can eat this salad alone, as a sandwich in between your favorite bread, on crackers, on a bed of greens, or in your favorite wrap(such as a large collard green leaf).  It is loaded with protein, probiotics, fiber, FLAVOR, and is good for your digestive health.

Shepherds Pie

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Shepherds Pie
Recipe Type: Plant Based Gluten Free Vegan
Author: Debbie Peoples
Prep time:
Cook time:
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Serves: 8 servings
A delicious plant based version of an old classic. So hearty and so good!
Ingredients
  • For the filling
  • 2 cups walnuts
  • 1 3.5oz pack of shiitake mushrooms
  • 1 3.5oz pack of white mushrooms
  • 1 yellow onion
  • 3 cloves garlic
  • 2 cups carrots diced
  • 2 cups peas
  • 1 tsp cumin
  • 2 tsp fresh thyme
  • 1 tsp fresh oregano
  • 1 tsp fresh rosemary
  • sea salt to taste
  • pepper to taste
  • 1/4 cup white wine
  • 2 tbsp tomato paste
  • 3 tbsp liquid aminos
  • 2 tbsp avocado oil
  • Mashed Potatoes
  • 12 sm/md potatoes
  • 1/2 cup cashew cream cheese
  • 1 cup vegetable stock
  • 1 tsp sea salt or to taste
  • 1 tsp cracked black pepper
Instructions
  1. Preheat oven to 350 degrees
  2. Wash potatoes well and place in a large pot of salted water and cook until done. Once the potatoes have cooked, drain the water and put the pot back on the stove and make sure the heat is low. Add the stock, the cashew cream cheese, and the salt and pepper. Using a potato masher, mash well until all the ingredients are well combined and the potatoes are creamy and delicious. Taste for salt and pepper and add more if needed. Set aside
  3. Add 2 cups of walnuts to a food processor along with the cumin and process until crumbly. Set aside
  4. Add oil to a hot iron skillet and then add the diced yellow onion and carrots. Add some salt and pepper. Sauté until they start to turn golden and then add the garlic. Stir and check your heat so its not too hot
  5. Add the white wine and let cook until the wine dissolves but the pan is not dry
  6. Now add the tomato paste and the liquid amino and stir well to combine
  7. Add the herbs, walnuts, and the mushrooms and stir well and let cook for a few minutes. (save a couple of tablespoons of the walnut mixture to sprinkle over the top of the shepherds pie before baking)
  8. Lastly add the peas and stir well to combine and turn the heat off
  9. In a baking dish add the filling and spread it evenly across the bottom, of the dish. Then add a 1 1/2 inch layer of mashed potatoes on top of the filling and spread it across the top evenly. Sprinkle the walnuts on top of the potatoes.
  10. Cover the baking dish and cook about 45 minutes. Remove the cover and broil for 4 minutes or so if you want to make it golden, but that is up to you.
  11. Let sit a few minutes before serving
  12. Enjoy!

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Quinoa Stir Fry

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Quinoa Stir Fry
Recipe Type: Plant Based Gluten Free Vegan
Author: Debbie Peoples
Prep time:
Cook time:
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Serves: 6
A wonderful and nutritive stir fry with lots of protein and flavor!
Ingredients
  • 1 block extra firm organic tofu
  • 1 1/2 cups quinoa
  • 1 3.5 oz pack of Enoki mushrooms
  • 1 3.5 oz pack of Bunapi mushrooms
  • 1 yellow onion
  • 1 bunch kale
  • 1 golden beet
  • 2 tbsp coconut or avocado oil
  • Sea salt
  • Pepper
  • Marinade For Tofu
  • 2 tbsp tahini
  • 1 tbsp organic tamari
  • 1 tbsp organic sriracha sauce
  • 1 tbsp water
  • 3 cloves garlic chopped small
Instructions
  1. Drain tofu and press water out. If you don’t have a tofu press you can always wrap your tofu in a clean towel and weight it so water presses out.
  2. Cook your quinoa as directed or you can use the boiling method. In a large pot of salted water with the juice of one lemon boil the quinoa for about 10-12 minutes and then drain the water. Set aside
  3. Separate each Bunapi mushrooms and cut of the thick bottom off of the Enoki mushroms and separate them. Set aside
  4. Wash and remove stems from kale and break apart into pieces and set aside
  5. Cut the beet in half and then thinly slice the halves so you have half circles
  6. Dice the yellow onion.
  7. Mix all of the tofu marinade ingredients together and coat your cubed tofu well
  8. In a pre heated iron skillet or wok add the oil add the oil and sauté the tofu until golden. Remove from pan and set aside
  9. Next sauté the onions and add salt to taste
  10. Next add the golden beets and cook for a few more minutes
  11. Now add the mushrooms and stir to combine
  12. Taste for salt and pepper
  13. Now stir in the quinoa, kale, and tofu and stir well to combine for a minute or so until the kale wilts a little but still maintains its bright green color
  14. Serve with organic sriracha sauce or other sauce of choice
  15. Enjoy!

 

Baked Falafel

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Baked Falafel
Recipe Type: Plant Based Gluten Free
Cuisine: Plant Based
Author: Debbie Peoples
Prep time:
Cook time:
Total time:
Serves: 12-15 falafel
A delicious baked falafel recipe without the extra calories from frying frying
Ingredients
  • 5 cups cooked garbanzo beans
  • 1 medium yellow onion
  • 1 bunch cilantro
  • 1/4 cup tahini
  • 4 cloves garlic
  • 1/4 cup avocado oil
  • juice of one lemon
  • 2 tsp cumin
  • 1/2 tsp coriander
  • 1 tsp cayenne
  • 1 tsp sea salt
  • 2 tbsp gluten free flour
Instructions
  1. Preheat oven to 425 degrees
  2. Add all ingredients to a food processor and mix until all combined
  3. Shape into patties or balls
  4. Place on a baking tray lined with parchment paper
  5. Bake for 15-20 min, then flip and bake for 15 more
  6. Enjoy!
  7. Shown in the photo served on an injera with cashew cream cheese, lettuce, tomato, cucumber, and avocado

 

Pesto

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Pesto
Recipe Type: Vegan and Gluten Free
Author: Debbie Peoples
Prep time:
Cook time:
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Serves: 2 cups
An easy and delicious pesto recipe that can be used in various dishes
Ingredients
  • 8 oz package of raw pine nuts
  • 1/2 cup raw sprouted pumpkin seeds
  • 4 cloves of garlic
  • 2 cups basil leaves
  • 2 cups kale
  • 1/2 cup olive oil
  • juice of one lemon
  • salt to taste
Instructions
  1. Place the pine nuts, seeds, garlic, kale,basil, and lemon juice into food processor and process until all chopped and mixed together
  2. Taste for salt
  3. Add olive oil and process some more
  4. Place into a glass container and store in refrigerator until ready to use
  5. Enjoy!

Pesto is so delicious and versatile.  It can be eaten with crackers or chips, used as a spread for wraps and sandwiches, mixed into brown rice or pasta, stuffed mushrooms, pizza, toss steamed vegetables, add into hummus, stir into a vegetable salad, and so much more.  The combinations are endless.  Basil and kale are loaded with vitamins including K, A, C, iron, and calcium, and the pine nuts and pumpkin seeds provide you with B vitamins, vitamin E, minerals such as calcium, magnesium, zinc, selenium, and potassium, and omega 3.  So not only is pesto loaded with beneficial nutrients that your body needs, it adds flavor and depth to whatever dish you decide to make or is a satisfying snack if you decide to have a couple of tasty IMG_8682spoonfuls.

Quinoa Bowl With Sweet Potatoes

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Quinoa Bowl With Sweet Potatoes
Recipe Type: Vegan, Gluten Free
Author: Debbie Peoples
Prep time:
Cook time:
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Serves: serves 4
A delicious nutrient dense quinoa bowl
Ingredients
  • 1 1/2 cups quinoa (uncooked)
  • 1 onion
  • 4 garlic cloves
  • 1 sweet potato
  • 1 bunch of cilantro
  • 1 15oz can cannellini beans
  • 2 tbsp avocado oil
  • 2 tsp garam masala
  • Himalayan salt to taste
Instructions
  1. Cook the quinoa as directed or you can use the boiling method, which I prefer because I can then control the firmness of the quinoa. In a large pot of salted boiling water with the juice of one lemon I cook the quinoa for about ten minutes. I drain the water once it is cooked, but not mushy. I like the boiling method better because then all the quinoa is cooked evenly vs the absorption method where the bottom half of the pan is mushy quinoa and the top half is not.
  2. In a heated skillet, add the avocado oil and diced onions and sauté for a few minutes. Add salt to taste.
  3. Next add the garlic and stir and allow to cook another minute or so
  4. Now add the diced sweet potatoes, some salt to taste and allow to cook and soften for a few minutes, stirring every now and then so the mixture doesn’t burn.
  5. Once the sweet potatoes have sautéed and softened, add the garam masala and stir well.
  6. Add the cannellini beans and stir well and cook for a minute or so until everything is well combined and cooked. Taste for salt.
  7. Add the cooked quinoa to the skillet and stir well to combine. Taste for seasoning and you can add some cayenne pepper to this dish if you like it spicy. Turn the heat off.
  8. Add the chopped cilantro before serving so it maintains it’s bright green color

IMG_8310Quinoa is an ancient grain that dates back thousands of years.  Quinoa was considered gold by the Incas because of it’s high nutritive qualities and it was believed to increase the stamina of the warriors.  Quinoa is very high in protein containing all 9 essential amino acids and contains 2 times the amount of fiber as most other grains.  Quinoa is also high in iron, magnesium, and vitamin B2.  Since my sons are athletes, I love to have nutrient dense high protein plant foods ready to eat when they get home to help with muscle recovery and hunger.  This recipe has many flavors and nutrients aside from the quinoa.   The sweet potatoes are rich in potassium which helps your heart and muscles, vitamin A to help your eyes, skin, and bones, and also contains vitamin C and iron for a healthy immune system.  The cilantro in this dish adds another flavor profile along with many added nutrients.  Cilantro has been known to detoxify the body by binding heavy metals including mercury, aluminum, and lead to help carry them out of the body.  Cilantro is loaded with phytonutrients and antioxidants and vitamins A, C, K, and traces of B vitamins.  Cilantro also has calcium which is good for the bones.   By adding the cannellini beans to this recipe, you’re getting extra protein, fiber, antioxidants, and vitamins B9 and B1.

Mushroom Stroganoff

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Mushroom Stroganoff
Recipe Type: Vegan and Gluten Free
Author: Debbie Peoples
Prep time:
Cook time:
Total time:
Serves: 6
A tasty, savory, creamy, and satisfying pasta dish
Ingredients
  • 1 package of gluten free penne( I love Tinkyada brand)
  • Enoki, shiitake, oyster, and white mushrooms (3.2 oz packages)
  • 1 white or yellow onion
  • 2 tbsp avocado oil
  • 4 cloves garlic
  • 1/3 cup white wine
  • 1/2 cup cashew cream cheese
  • salt and black pepper to taste
  • a couple of handfuls of spinach
Instructions
  1. In a large pot of salted water, cook the pasta according to the directions on the package. I used gluten free penne, but please feel free to use the pasta of your choice
  2. Small dice the onion and sauté in skillet with avocado oil for a few minutes add salt to taste
  3. Add garlic that has been chopped small and sauté for another couple of minutes
  4. Add the mushrooms. I thinly sliced the white ones, I cut the enoki mushrooms in 1/2″ segments, and cut the shiitake and oyster mushrooms in half lengthwise.
  5. Add the white wine and more salt to taste and the black pepper
  6. Allow to simmer for a few minutes and reduce
  7. Drain the pasta once it has finished cooking and is al dente. Put the pasta back in the pot and add the 1/2 cup of cashew cream cheese base and stir well to combine. Make sure the heat is off. Taste and add salt and pepper if needed. Once all combined, add the hot mushroom mixture and stir well to combine. Add a couple of big handfuls of raw spinach and stir well to combine and then put the lid on the pot for a couple of minutes so the spinach wilts. Serve and Enjoy!

A few days went by and I had 4 packages of different mushrooms in the fridge that hadn’t been used, and no dinner plans for the evening.  What could I make?  I hadn’t made a pasta dish in a couple of weeks either, and with a newly made batch of cashew cream cheese base in the fridge, I decided to make a vegan and gluten free version of a beef stroganoff.  Success!! I used Enoki, Shiitake, Oyster, and White mushrooms.  Instead of using the traditional egg noodles used for a stroganoff, I used a gluten free penne.

Here’s the recipe for cashew cream cheese:

https://ooohmama.com/2015/01/cashew-cream-cheese-base/

Spinach Pancakes

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These have always been a family favorite. In Paraguay, where my maternal family is from, these are typically deep fried and loaded with cheese that oozes out with every bite. I have perfected a vegan and gluten free recipe over the years that is just as delicious and addicting.IMG_8489

 

Spinach Pancakes
Recipe Type: Vegan, Gluten Free
Author: Debbie Peoples
Prep time:
Cook time:
Total time:
Serves: 12 cakes
Ingredients
  • 2 tbsp flax seed (ground) and 6 tbsp water for the egg
  • 1 1/2 cup gluten free flour (I use Bobs Red Mill gluten free one to one baking flour)
  • 1 tbsp baking powder
  • 1 tsp salt
  • 1 tsp onion powder
  • 2 1/2 cup non dairy milk (unsweetened and no vanilla)
  • 1/4 cup avocado oil
  • 5-6 oz package of organic baby spinach or power greens
  • 1 1/2 cup macadamia nut cheese (or other non dairy ricotta or chèvre style cheese)
  • 1 cup chopped green onion(optional)
Instructions
  1. Grind flax seed and add to a bowl with the water and let sit for a few minutes
  2. Add flour, baking powder, salt, onion powder to a mixing bowl and stir to combine
  3. Add oil, flax egg, and milk and stir well until it’s all mixed and you have a nice pancake batter
  4. Add chopped spinach and green onion and stir well
  5. Lastly, drop in teaspoonfuls of cheese and fold in carefully so they stay whole in the batter
  6. Cook in a preheated greased skillet as you would pancakes(on medium heat), flipping over when bubbles start to form on top
  7. Serve and enjoy!!
  8. To make macadamia nut cheese, soak 1 lb of raw macadamia nuts overnight. In the morning, drain soak water, add to a vitamix or a food processor with 2 tsp of probiotics powder and about 2/3 cup water and blend until smooth. I added this mixture to a cheesecloth and then tightened the cloth by twisting the top and then put that into a strainer with a weight on top to press out the water. Cover with a clean cloth and allow to culture for 36 hrs. Alternatively, you can buy your favorite non dairy cheese and use that in the recipe instead.

Spicy Cabbage Mushroom Rice Bowl

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Spicy Cabbage Mushroom Rice Bowl
Recipe Type: Vegan, Gluten Free
Author: Debbie Peoples
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 3 1/2 cups water
  • 2 cups uncooked brown rice (I prefer organic short grain brown rice)
  • 14 oz organic sprouted tofu
  • 1 tbsp tamari
  • 1/2 tsp chipotle powder
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 2 carrots
  • 1/2 head green cabbage
  • 1/2 white onion
  • 3.2 oz package oyster mushrooms
  • 1 cucumber
  • 1 1/2 cups green cabbage diced small
  • 2 tbsp avocado oil
  • For the aioli
  • 2/3 cups vegenaise
  • 1/4 cup tamari
  • 1/2 tsp each of onion, garlic, and chipotle powder
Instructions
  1. Rinse brown rice well and add to boiling water until finished cooking.
  2. Press water out of the tofu, cut into cubes, then add 1 tbsp tamari and the 1/2 tsp each of garlic, onion, and chipotle powders and stir to coat well.
  3. Cut carrots and onions into small dice
  4. Cut cabbage into extra large dice
  5. Cut each oyster mushroom in half lengthwise so they are in long strips
  6. Add avocado oil to your iron skillet at medium high heat and when its hot, add the tofu and allow to brown for a couple of minutes before adding the onions and carrots. If the skillet starts to get a bit dry, splash a little bit of tamari and stir around. Let the onions, carrots, and tofu sauté together for a few minutes.
  7. Next add the oyster mushrooms and stir and then put the lid on the skillet for about a minute. At this point you can turn the heat down a bit to medium and add a splash of tamari if too dry.
  8. Next add the cabbage and then sprinkle a bit of himalayan salt and black pepper to the cabbage and cover to let steam for a minute before stirring it all together.
  9. After it has steamed a bit, stir everything together and cover again to let steam for another minute or so. I let the cabbage cook until it wilts a bit and softens, but still maintains its color and some crunch.
  10. To make the aioli, stir the vegenaise, tamari, and spices together.
  11. For the garnish, cut cucumbers in quarters lengthwise preferably, thin slices, and chop the cabbage in small dices or strips.
  12. To serve, drop a generous spoonful of the aioli to the bottom of the bowl, then add a scoop of rice topped with cabbage, mushroom mixture. Drizzle some aioli on top and for extra texture and crunch, add some raw cucumbers and cabbage.
  13. This is one tasty dish with the perfect combination of flavors and textures.
  14. Enjoy!

This rice bowl turned out so well.  It had spices,  textures, and colors.  Aside from all the wonderful flavor and aroma, this rice bowl is nutrient dense with vitamins and minerals from the cabbage, mushrooms, tofu, and cucumbers to help support your bones.  This is definitely a satisfying and hearty dish that can be varied with different vegetables and will become a family favorite.

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