Market Shepherd's Pie (Vegan)

For Potato Layer:

3 large potatoes (like Yukon Gold), peel on, roughly chopped

2 heaping C. cauliflower florets (or 2 additional potatoes to omit)

3 Tbsp. nutritional yeast

1 tsp. white miso

1/4 C. unsweetened almond milk (or more, if needed)

1/4 tsp. sea salt (or to taste)

For Filling:

1 large onion, finely diced

2 medium carrots, diced

2 stalks celery, thinly sliced

1 medium sweet potato, peel on, chopped into 1/2-in. cubes

2 C. green beans, cut bite-sized (or 1 C. if also using green peas)

4 garlic cloves, minced

2 tsp. dried rosemary

1 3/4 tsp. dried thyme

1/2 tsp. dried parsley

1/2 tsp. ground sage

1/4 tsp. red pepper flakes (or to taste)

5 oz. cremini mushrooms (or forest blend), finely diced

2 C. cooked black lentils, drained

2 tsp. white wine vinegar

1 C. frozen green peas (I omit these and double the green beans)

For Filling Sauce:

2 1/4 C. low-sodium veggie broth

4 Tbsp. well-stirred tahini

2 Tbsp. tamari

3 Tbsp. white miso

3 tsp. Dijon mustard

3 Tbsp. arrowroot starch

3 Tbsp. nutritional yeast

Preparation:

1) Make the potato layer. Add the potatoes and cauliflower to a large pot of salted water. Bring to a boil and then reduce to simmer until potatoes are very tender (10–15 minutes or so). Drain well and return to the pot. Add the nutritional yeast, miso, milk, and salt. Mash and add more milk as needed to get a creamy–but not wet!–consistency. Set aside.

2) Make the veggie filling. Preheat the oven to 400 degrees. In a large sauté pan, sauté the onion, carrots, celery, sweet potato, and green beans in about 1/4 C. water until the onion is translucent and veggies begin soften (10 minutes or so). Stir occasionally and add more water as needed, 1–2 Tbsp at a time, to prevent burning.

3) Next, add the garlic, spices, and mushrooms (finely diced!) and cover. Continue to cook on medium heat for another 5 minutes until the mushrooms release their juices and begin to brown. Remove the cover and stir a couple of times throughout. Add water if needed to prevent sticking.

4) Add the cooked lentils and white wine vinegar and cook for another minute. Turn the heat off.

5) Make the filling sauce. Add all the sauce ingredients to a blender and blend until smooth.

6) Add the sauce to the pan of veggies and lentils and bring to a simmer. Simmer uncovered on low to medium heat, stirring often, until the sauce thickens (5 minutes or so). Stir in the frozen green peas (if using) and remove from heat.

7) Transfer the filling to a 13x9-inch (or similar) deep casserole dish. (I use my lasagna pan.) Be sure to get all the sauce out of the pan! Now, vigorously stir the reserved potatoes and then gently spread the potato layer over the filling by dropping spoonfuls along the top and spreading it together with the back of a spoon or a spatula. Sprinkle extra nutritional yeast, salt, and a few grinds of black pepper on the top.

8) Place the casserole dish in the preheated oven and lay a sheet pan underneath the casserole dish (on a different oven rack) in case the filling bubbles over. Bake the shepherd's pie for 30 minutes uncovered. The potato layer should firm up and brown in the corners and you might be able to see the sauce bubbling in the corners as well. Remove from the oven and let rest for at least 15 minutes before serving.

NOTE: This recipe is adapted from the original called "Market Shepherd's Pie" in the highly recommended The Plant-Based Cookbook: Vegan, Gluten-Free, Oil-Free Recipes for Lifelong Health by Ashley Madden. (It is by far my favorite whole food, plant-based cookbook, filled with lots of helpful information and delicious recipes.)

Roasted Cauliflower and Black Bean Tacos (Vegan)

This recipe is absolutely delicious and enjoyed even by those who are not vegan. It was really intimidating the first time I made it, but it got easier every time and now it just seems like second nature. Don't decide it's too much trouble, because it really isn't, and it's so worth it!

Prepare the ROASTED CAULIFLOWER as follows:

1 large head cauliflower, chopped into large bite-size pieces

4 medium garlic cloves, minced

1 tsp. each of ground cumin, kosher salt, and paprika

1/2 tsp. each of crushed red pepper flakes, cracked black pepper, ground turmeric

2-3 Tbsp. olive oil (I use tahini instead)

1) Preheat oven to 450 degrees.

2) Combine the spices.

3) Toss the cauliflower in the tahini to lightly coat, then sprinkle with spices and stir to coat evenly.

4) Line baking sheet with parchment paper, then place cauliflower in a single layer on the sheet. Roast for 20-30 minutes to desired tenderness and browning. "Stir" at least once by lifting the parchment paper and moving the cauliflower around during cooking.

As the cauliflower cooks, prepare the BLACK BEANS as follows:

1 medium onion, halved and sliced into half moons

2-3 cans black beans, drained but reserve 1/2 C. of the liquid

1/2 tsp. each of chili powder and sea salt

1/4 tsp. black pepper

1) In a medium skillet or saucepan, saute the onion in a tiny bit of water and SPG until it is translucent, about 3-4 minutes. 

2) Add the beans, reserved liquid, and spices.

3) Turn the heat to medium and  cook for 10-15 minutes, stirring often.

4) Toward the end of cooking, when most of the liquid has cooked out, coarsely chop the beans and onions with a pastry cutter or potato masher.

5) Taste and season with additional salt and pepper, if needed.

As the beans are cooking, make the CUMIN LIME CREMA as follows:

1 medium garlic clove, minced

1/4 C. fresh lime juice (2 limes)

3 Tbsp. tahini (I just pour it out of the jar and don't measure)

1 Tbsp. Mexican hot sauce (like Cholula)

1/2 tsp. ground cumin

1/4 tsp. sea salt

In a small bowl, stir together all ingredients until evenly combined and thickened. Add 1/2 Tbsp. water as needed to achieve a creamy consistency.

TO SERVE:

Heat corn tortillas (or we like Trader Joe's almond flour tortillas better) over a griddle. Top with a generous portion of beans and cauliflower, then top with crema and other desired toppings (diced avocados, chopped fresh cilantro, fresh lime wedges, pepitas, and/or thinly sliced radishes)

Original recipe, from Ali at Gimme Some Oven, appears here.

Olivia's Instant Pot Fried Rice (Can Be Vegan)

1 (16-oz) package frozen mixed veggies (carrots, peas, green beans, corn, etc.)

1 1/2 C. brown rice (I like brown jasmine)

1 (13.5-oz) can full-fat coconut milk

1 C. water (original recipe called for chicken broth but I don't like it as well that way)

3 Tbsp. dried minced onion

1/2 tsp. sea salt

1/4 tsp. black pepper

6 eggs (can use more if desired, omit if vegan)

1/2 tsp. extra-virgin olive oil

coconut aminos, for serving

1) Set the bag of frozen veggies on the counter to begin thawing.

2) Place the brown rice, coconut milk, water or broth, onion, salt, and pepper in a pressure cooker.

3) Place the lid on the cooker, making sure the pressure knob is in the SEALING position. Using the display panel, select the MULTIGRAIN function, high pressure, and use the + / - buttons until the display reads 28 minutes.

4) Meanwhile, crack the eggs into a bowl and whisk well. (Omit if vegan.)

5) Heat a skillet to medium heat and then add the oil. Pour in the eggs and scramble until cooked through, about 5 minutes. Break the egg into small pieces with your cooking spoon, then remove to serving bowl to prevent overcooking. Add the veggies to the same pan and stir fry gently until warmed through.

6) When the cooker beeps to let you know it's finished, "quick release" the steam by switching the pressure knob from the SEALING to the VENTING position. BE CAREFUL not to burn yourself!

7) Open the lid and stir in the eggs and veggies. Return all to serving dish and serve with coconut aminos as a vegetarian main dish, or as a side dish with Olivia's Yummy Asian Ground Meat.

NOTE: This recipe is modified from the original Veggie Fried Rice in this wonderful Instant Pot cookbook: the Instant Loss Cookbook by Brittany Williams.

Creamy Walnut Sauce for Pasta

The original recipe is from the cookbook Cooking for Isaiah by Silvana Nardone. If you are dairy- and wheat/gluten-free, I highly recommend it—but even if you're not, the recipes are all delicious! When we ate this pasta tonight, it didn't feel like we were being "deprived" on an Elimination Diet at all. Yummy!

My modified version of this dish appears below:

Ingredients:
2 1/2 C. walnuts
1 1/4 C. reserved cooking water (from blanching walnuts)
1/4 tsp. ground nutmeg
1/4 tsp. crushed red pepper flakes
1/2 tsp. sea salt
1/2 C. extra-virgin olive oil
1 pound rice pasta (I used the rice penne from Trader Joe's.)

Optional additions:
Sautéed vegetables, optional and according to preference (I used onion, asparagus, and broccoli.)
Chicken breast strips, pan fried on stove in a little oil (If I'd had them, I'd have done this.)
Finely chopped fresh parsley or basil, for garnish
1/2 C. toasted walnuts, for garnish and texture

Preparation:
1) In a medium saucepan, bring salted water to a boil. Add walnuts and cook gently for 15 minutes.

2) In the meantime, add the rice pasta to a different pot of salted, boiling water. Cook until al dente, according to package directions. Do not overcook!

3) While your walnuts and pasta boil, sauté any vegetables you want to add to your final pasta product and pan-fry your chicken strips, if using.

4) After 15 minutes boiling, strain the nuts from the cooking water, reserving the liquid for later use.

5) Transfer the blanched walnuts to the food processor. Add the nutmeg, crushed red pepper, salt, and 1 1/4 C. of the reserved cooking water. Process until finely chopped, about 30 seconds.

6) With the motor running, slowly stream in the olive oil and process until creamy, about 5 minutes.

7) In a large serving bowl, toss half of the the sauce together with the pasta and the sautéed vegetables. Add more sauce until it is the consistency you want. (This was more sauce than we needed, so I reserved some to use like a non-dairy "cheese sauce" in another recipe. It will keep about 3 days in the refrigerator.)

NOTE: Garlic and black pepper would be good in this, but we're having to eliminate those ingredients for our Elimination Diet. Silvana boils a clove of garlic in with the walnuts, then processes it together in the food processor. She also adds an equal amount of black pepper when she adds the salt.

White Bean and Kale Soup (Vegan)

1 pound dried Great Northern or other white bean (or 3 cans)
2 Tbsp. coconut oil
1 onion, chopped
4 stalks celery, sliced
2 leeks, cut in half moons (white parts only)
4 garlic cloves, minced
1 bay leaf
1 tsp. garlic salt
1/2 tsp. curry
1/8 tsp. nutmeg
1/8 tsp. cinnamon
2 tsp. cumin
1 tsp. fresh rosemary, chopped
1 tsp. fresh thyme, chopped
1 tsp. fresh marjoram, chopped
6 C. vegetable broth
3 C. water
1 pound kale, stems discarded and leaves chopped
salt and pepper, to taste

1. In a large bowl, cover beans with cold water and soak overnight.

2. Drain and rinse well.

3. In a large pot, heat oil over medium heat. Add onion, celery, and leeks, and sauté for 5 minutes.

4. Add garlic, bay leaf, garlic salt, curry, nutmeg, cinnamon, and cumin, and cook for one more minute.

5. Add cooked beans, rosemary, thyme, marjoram, vegetable broth, and water. Cover, bring to a boil, reduce heat, and simmer for 40-50 minutes, stirring occasionally.

6. Stir in kale and simmer for 15 minutes. Season with salt and pepper, as desired. Serve hot.

This was first served to me by my friend Katie, but I think she gives credit to my other friend Leigh Ellen, who credits her mom. Whosoever it is, it’s yummy!

Mom's Kale Soup

This might make a kale lover out of you, if you are not already.  *Personally, I think if you are serving a Kale newbie, 1 pound is way to much to put in the soup so you might want to eyeball the amount until you are satisfied.  And having a family with growing boys, I always add more potatoes.  

Yields: 6 main course servings

Ingredients:
1/2 cup olive oil
3 large onions, finely diced (I get the frozen chopped onion)
4 garlic cloves, minced
2 bay leaves
10 cups vegetable stock or broth
1 (16 oz) can petite-diced tomatoes
1 (15 oz) can kidney beans, drained and rinsed well, or 1 1/2 cups freshly cooked beans
*1 pound kale, leaves torn from stems and finely chopped (10 cups leaves)
*3 medium-size red-skinned potatoes, unpeeled and cut into 1/2 inch pieces
2 teaspoons paprika
dash cayenne pepper
1 tsp salt
pepper to taste

Heat oil in large stockpot over medium heat.  Stir in the onions and garlic, and saute until onions are golden and tender, about 10 minutes.

Raise the heat to high, stir in all the remaining ingredients, bring soup to a boil.  Lower the heat to a lively simmer and cook about 30 minutes, or until the potatoes are tender and the soup has thickened.

Discard the bay leaves.  Remove about 2 cups of the soup and puree in a blender or food processor.  Return it to the soup and stir to blend.  The soups flavor will intensify with time, so don't hesitate to make a few days in advance.

Marissa's Sassy Salsa Pumpkin Soup

4 cups veggie broth

1 can pure pumpkin

1 can back beans (drained and rinsed, opt.)

1 can sweet corn

3/4 cup salsa

1 tablespoon minced garlic

1 teaspoon chili powder

1/2 teaspoon cumin

*we add one approximately one cup cooked quinoa to make this soup more hearty and to amp up the protein. 

Sauté garlic in a bit of olive oil or water for 1 minute. Add broth and spices and let simmer. Add pumpkin and mix well. Add remaining ingredients, stir, and bring to a boil. Simmer 10 - 15 minutes. Add cooked quinoa last. Feel free to garnish with cheese or sour cream.

Leigh Ellen's Spicy Asian Noodle Salad (Vegan)

This is a modification of my friend Leigh Ellen's original recipe. We make this a lot! 

(All measurements are loose and approximate. Modify to taste.)

Dressing:

3–4 T (or more) creamy natural peanut butter
2 large lemons or limes (juiced—grated zest optional)
2–3 T agave nectar
1/3 C. tamari sauce or liquid coconut aminos
1/4 C. balsamic vinegar (I've used both white and regular)

1/4 C. rice vinegar
1-2 tsp. Sriracha hot sauce

1 T sesame oil (I omit this)

Salad:

1 pound spaghetti, broken half and cooked al dente (I use Trader Joe's quinoa brown rice spaghetti)
1/2 each red, orange, yellow, and green bell pepper (cored, seeded, and julienned)
3 C mung bean sprouts
1 bunch cilantro
2-3 scallions, finely chopped
I also add julienned snow peas, carrots, celery, edamame, bok choy, asparagus, zucchini, etc... 

1 T sesame oil (I omit this)

3/4 C roasted salted peanuts or cashews, for garnish at time of serving

1) Whisk together all the dressing ingredients in a medium bowl.  Refrigerate.

2) Break pasta in half or in thirds, especially if you're using a gluten-free pasta. It will help prevent its clumping together as it cooks. Add noodles to a large pot of rapidly boiling water and cook until al dente. Rinse briefly in cold water and drain well. Transfer into a large bowl.

3) As the noodles cook, julienne all the veggies into thin strips (like finger length and really skinny).

4) Heat a large saute pan or wok over high heat. Add all the veggies except bean sprouts and snow peas. Flash sauté very briefly, just to take the hard "rawness" away. (Add a tablespoon or so of water if it starts to stick too badly.)

5) Add the slightly cooked veggies, bean sprouts, snow peas, nuts, cilantro, and sliced scallions to the pasta. Combine the pasta salad with the dressing and toss thoroughly.

6) Garnish with peanuts and serve immediately.

Black Bean Tostadas

OG made our lunch today, from a recipe she found online. I have no idea where, or I'd give credit where credit is due. Anyway, I just found a document open on the computer where she had copied the recipe. It was delicious, so I figured I'd share:

• 6 (10 inch) flour tortillas
• 1/4 cup and 2 tablespoons vegetable oil--we used olive oil
• 3 small onion, chopped
• 1-1/2 red bell pepper, chopped
• 1 tablespoon minced garlic
• 3 (15 ounce) cans black beans, rinsed and drained--we used Trader Joe's organic black beans
• 1 tablespoon minced jalapeno peppers
• 9 ounces cream cheese
• 1-1/2 teaspoons salt
• 1/4 cup and 2 tablespoons chopped fresh cilantro

Directions

1. Wrap tortillas in foil and place in oven heated to 350 degrees F (175 degrees C). Bake for 15 minutes or until heated through.
2. Heat oil in a 10-inch skillet over medium heat. Place onion, bell pepper, garlic and jalapenos in skillet, cook for 2 minutes stirring occasionally. Pour beans into skillet, cook 3 minutes stirring.
3. Cut cream cheese into cubes and add to skillet with salt. Cook for 2 minutes stirring occasionally. Stir cilantro into mixture.
4. Spoon mixture evenly down center of warmed tortilla and roll tortillas up. Serve immediately.

EV made our tortillas homemade from freshly ground whole wheat--and she left out the baking powder--so they were more like flat crispy tortillas. We ate these like tostadas. We added a little salsa and leftover rice and a can of Trader Joe's corn (the only canned corn that is any good; otherwise use frozen) and topped it off with avocado slices. We didn't have fresh cilantro, though I would have loved it!

Yum!