plant based

Eggplant Roll-Ups

Even meat-eaters will devour these comforting Eggplant Roll-Ups. Using thinly sliced eggplant instead of noodles is a great way to get this nutrient-dense vegetable into your diet.

2 large eggplant, sliced lengthwise 1/4 inch thick

1 medium onion finely chopped

1 medium red bell pepper chopped

2 cups chopped mushrooms

4 cloves garlic minced

2 tsp Italian style seasoning

3 Tbsp Sesame Parmesan seasoning

2 Tbsp nutrition yeast flakes

2 Tbsp balsamic vinegar

14 oz firm tofu pressed and crumbled

10 ounces baby spinach

1/2 cup chopped olives

1 large jar of oil free pasta sauce

Preheat oven to 350 degrees. Arrange eggplant in a single layer on cooking sheet lined with parchment paper. Cover with a second baking sheet or aluminum foil. Bake about 20 minutes, uncover and bake an additional 5 – 10 minutes to brown and become flexible enough to easily roll.*

While eggplant is cooking, sauté bell pepper, onion, garlic and mushrooms until tender. Add seasonings, tofu and spinach. Mix well and cover until spinach is wilted. Add 1/2 cup pasta sauce and salt to taste. Mix well. Lightly cover bottom of pan with pasta sauce. Place 1/4 cup of the vegetable filling on each eggplant slice, roll and place in a baking dish. Top with pasta sauce and olives. Bake 20 minutes.

*Baked eggplant slices are delicious with hummus spread on them and rolled up. See my Whole Food Hummus recipe found here.

Chicken Style Seasoning

This recipe comes from “Of These Ye May Freely Eat” by JoAnn Rachor. Her web site if www.familyhealthpub.com. She has given me permission to publish this in my books and on my site because I use it in many of my recipes. 

1 1/3 cups nutritional yeast

3 Tbsp onion powder

3 Tbsp sea salt

1 1/2 T dried basil

1 T garlic powder

1 t dried oregano

1/2 t turmeric for color

Blend all ingredients until smooth. Store seasoning in a glass jar. A coffee grinder will also work for “blending” but will need to be done in batches. 

Spicy Collards and Black-Eyed Pea Soup

Spicy Collards and Black Eyed Pea Soup

Adapted from Fatfree Vegan Kitchen

 

1 large onion, diced

2 ribs celery, diced

3 – 4 garlic cloves, minced

1 pounds collards greens with stalks, chopped

1 1/2 t thyme

2 t oregano

1 cup chopped muchrooms, cremini or white button

4 – 6 cups water or vegetable broth

1 4 oz. can diced green chilies

1 28 oz. can crushed tomatoes

2 1/2  – 3 cups cooked black-eyed peas

1 T apple cider vinegar

1/2 t Mrs. Dash Chipotle Seasoning

1/2 t smoked paprika

1/4 t black pepper

 

Sauté onion in a dry soup pot over medium high heat until it starts to brown. Add 1 cup water or broth, celery, garlic, collards, and thyme and oregano. Cover and cook for 5 – 10 minutes until collards begin to soften.  Add remaining ingredients including 3 – 5 more cups of water or broth depending on the desired thickness of soup.

Options: Stir in a cooked grain such as rice, millet, quinoa or wheat berries for a more filling meal.

Stirred in cashew cream or Seed Sour Cream.

 

Italian Patty Melt w/ Mozzarella Seed Cheeze

Italian Patty MeltTopping

2 zucchini, ends trimmed and cut in half and sliced lengthwise in 1/4 inch strips or 1 eggplant sliced in 1/4 inch rounds
2 large tomatoes, sliced in 1/4 inch slices and set aside

Place zucchini or eggplant on a cookie sheet lined with parchment paper. Set aside to bake with the Italian Bean Patties.

Seed Cheeze Sauce

1 cup raw sunflower seeds
1 cup water
1 red bell pepper, seeded and quartered
6 tablespoons lemon juice
3 or 4 tablespoons nutritional yeast
1 teaspoon onion powder
1/2 teaspoon garlic powder
Sea salt

Blend all ingredients until smooth. Salt to taste. If needed, soak seeds in water to soften for 4 hours before blending. For a spicier cheeze sauce, add 1 or 2 red jalapenos, with or without seeds, in place of the bell peppers.

Italian Bean Patties

2 cups cooked kidney beans
1 cup rolled oats
1 onion, chopped
2 cloves garlic, minced
1 1/2 cups chopped cremini mushrooms
3 oz. tomato paste
1 tablespoon Italian seasoning or 1/2 tablespoons each dried basil and oregano
1 tablespoon balsamic vinegar
3/4 teaspoon sea salt
1/4 teaspoon pepper
1/8 – 1/4 teaspoon red pepper flakes

Preheat oven to 350 F. Mash all ingredients together until sticky. Form into patties and lay on cookie sheet lined with parchment paper. Place patties on middle rack of oven and place zucchini or eggplant on rack below patties. Bake for 30 minutes. Flip patties and bake an additional 10 minutes.

To make Italian Patty Melt, spread each patty with Mozzarella Seed Cheeze. Lay baked zucchini or eggplant over each patty. Top with a slice of fresh tomato, and spread more cheeze over tomato slice. Heat for 10 minutes in 350 degree oven.

Another delicious way to enjoy the Italian Patty is in a stack. Top with a spread of Seed Mozzarella, steamed greens dressed with more Seed Mozzarellas, and topped with spaghetti squash with Easy Marinara.  

Hummus Wrap w/ Kale and Eggplant

Hummus Wrap with Eggplant and Kale1 medium eggplant
1 small bunch kale
1 T tahini (sesame seed butter)
Juice from 1/2 lemon
Whole Food Hummus
Avocado
Sliced red onion
Vine ripe tomatoes
Ezekiel 4:9 Sprouted Wheat Tortillas (or other whole wheat tortilla)

Heat oven to 350 degrees. Slice eggplant lengthwise in 1/4 inch slices. Place slices on a cookie sheet lined with parchment paper. Cover with aluminum foil or another cookie sheet of comparable size. Bake for 20 minutes, uncover and make an additional 10 minutes.

De-stem and finely chopped kale and place in a large bowl. Add tahini and lemon juice. Using your hands, message kale until tender. Add a spoonful or two of hummus if you desire for more moisture. Salt to taste. Set aside.

Spread desired amount of hummus on a whole wheat tortilla. Spread on desired amount of avocado and add onion and tomato slices. Top with 1/2 cup or more of kale. Place 1 slice of eggplant on top. Roll up and enjoy!

 

Hoppin John Salad with Kale

1/2 cup long grain brown rice
2 cups finely chopped kale
1 avocado, halved, pitted, and scored in small chunks
5 T lime juice
1 T unseasoned rice vinegar
1 clove garlic, minced
4 green onions, sliced
4 stalks celery, diced
1 red bell pepper, diced
1/2 cup fresh chopped parsley
1 cup raw corn, fresh off the cob
2 cups cooked black-eyed peas
Sea salt
1/4 t cayenne pepper
Chopped tomato for garnish

Boil 1 cup water, then add rice, lower heat to simmer, and cook for 25 – 30 minutes until tender. Place chopped kale in a large salad bowl and add 1/4 of the avocado, lime juice, and garlic. With hands, message kale until tenderized and well coated with avocado and lime juice. Add remaining ingredients, along with remaining avocado. Mix well. Salt to taste. Gently mix in tomatoes or use as a garnish on top of each serving.

Raw Blueberry Pie w/ Nut Crust

Blue berry pieRaw Blueberry Pie

7 cups frozen blueberries, thawed
15 small pitted dates
1/2 tablespoons chia seeds (optional for thickening)
1 nut crust, divided

Blend 3 cups blueberries with dates and chia seeds. Blend until smooth in a high-powered blender such as Vitamix or Blend Tec.

If using a standard blender, blend just the berries, then soak the dates in the berry puree for several hours to soften. Grind chia seeds in a coffee grinder.  Add dates, blueberries, and ground chia seeds to blender jar. Blend until smooth.

Pour over whole berries, mix well, and place onto a prepared pie crust and top with reserved crust ingredients. Let chill.

Nut Crust

1/2 cup raw almonds
3/4 cup raw pecans
1/2 cup rolled oats
10 small pitted dates
1 teaspoon cinnamon
1/2 teaspoon vanilla

Grind all ingredients in a food processor until it becomes sticky. Press 3/4 of crust in a pie pan. Fill with fruit and top with remaining crust.

Vegan Pumpkin Chocolate Chip Muffins

Pumpkin Chocolate Chip MuffinsThese vegan pumpkin muffins with chocolate chips are decadent enough for a Halloween treat and healthy enough for breakfast. And they just happen to be gluten-free as well.

Servings: 10 muffins

1 cup pitted dates soaked in 1/2 cup water for at least 4 hours
1 1/2 cups canned pumpkin
1/2 cup raw pecans
1 cup oats
1/2 cup millet flour (1/3 cup whole millet ground)
2 tablespoons dark brown sugar (optional for extra sweet)
2 teaspoons cinnamon
2 teaspoons ginger
2 teaspoons baking powder
1 teaspoons baking soda
1 tablespoons apple cider vinegar
1 teaspoon vanilla
1/3 cup mini chocolate chips

Grind dates, water from soaking, pumpkin, and pecans in a food processor. Add oats, millet flour, sugar, spices, baking powder, baking soda, vinegar, and vanilla. Process to a dough-like consistency. Mix in chocolate chips. Fill muffin tins and bake for 15 to 17 minutes.

Cabbage and Lentil Sliders

This recipe is adapted from a recipe by the Happy Herbivore, Lindsey Nixon. Check out her website here.  She has some great recipes! When I first looked over this recipe it was screaming for lentils and mushrooms. So I added them and assembled just a little bit different then Lindsey.  I hope you enjoy this version. 

 

1 medium onion, sliced

1/2 head cabbage

Vegetable broth or water as needed

2 cups sliced mushrooms

2 cups cooked lentils

1 cup BBQ sauce

Whole wheat buns or bread of choice

 

Cook onions in a dry skillet over medium high heat constantly stirring until onions start to caramelized. Add a little bit of water or broth if needed to keep from burning. Cook until golden and translucent. Add in shredded cabbage and a 1/4 cup water or broth and cook until cabbage starts to get tender. Add mushrooms and cook until cabbage is good and tender. Stir in lentils. Heat through. Serve on your favorite bread of bun with a spread of avocado and mustard.

 

 

Hummus Wrap

This is such a quick and easy lunch or dinner anytime!Humus Wrap

Whole-Food Hummus 

2 ½ cups garbanzo beans (drained and rinsed if canned)
1/4 cup brown sesame seeds         ground in a coffee grinder
3 tablespoons lemon juice
2 cloves chopped garlic
1 teaspoon ground cumin
1/4 teaspoon paprika
1/2 teaspoon salt or to taste

Process all ingredients in a food processor or strong blender until smooth. Add water or vegetable broth as needed for smoother consistency.

Home-cooked beans make this taste so much better! To cook beans from scratch, soak dry beans in water to cover for 8 to 24 hours. Drain well, rinse, and transfer to a crock pot. Cover with water about 1 inch above top of beans. Cook on low for 7 or 8 hours or until soft.

To make a wrap

Spread hummus on a whole wheat tortilla. (My personal favorite is a Food For Life sprouted wheat tortilla.) Top with avocado, mustard, dairy-free dressing, and veggies, such as lettuce, spinach, sprouts, red or green cabbage, shredded carrot, onion, tomato, etc.

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Whole Food Goodness and Whole Food American Favorites contain a collection of my favorite high nutrient whole food plant based recipes. My recipes are unique in that they contain no extracted oils, minimal processed sugars, and limited processed grains. I use an abundance of leafy green vegetables, which are the healthiest foods on the planet and have the greatest power to cleanse, detoxify, and repair damaged cells and bring you greater health for life.

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