Fat Free Potato Soup!

Chopped onions celery carrots and red bell peppers give this soup a delicious flavor

1 cup chopped onion

1 cup chopped bell pepper

2 celery stalks chopped

1 carton of vegetable broth

6 large potatoes chopped

1 teaspoon turmeric

1teaspoon black pepper

1 teaspoon of salt (optional if you are avoiding salt)

place this all in a pot and bring to a boil.  When the potatoes are tender taste the broth and adjust any seasoning....the broth should be tasty!  Then add the following :

1 cup plant based milk

1/2 cup nutritional yeast

2 Tablespoons of corn starch

Whisk it together and stir mixture into the potatoes and bring back to a boil.  I like to mash some of the potatoes with an immersion blender or a potato masher to make the soup thicker.  

Serve with some cornbread (recipe in another post) for a filling and delicious meal! 

Enjoy and stay compassionate! 

2 Ingredient Snack!

Sometimes I just need a little salty crunch.  I try to avoid salt but I try more to avoid long lists of ingredients I cannot pronounce!  

I found these at Rite Aide and a little handful once in a while is a nice crunch salty snack!  

Surprised to find them at Rite Aide, that why I look at labels wherever I go... you can find some gems that way!  

Special Sauce

This special sauce makes a black bean burger zing!!!!

1 recipe of tofu mayo

1 block firm silken tofu

1 tsp lemon juice

2 tsp white vinegar

1 tsp mild dijon mustard

1 tsp agave (optional)

1/2 tsp fine salt (optional)

Mix this in a food processor or high speed blender and refrigerate

For the special sauce

1/2 cup mayo

1 TBSP quality ketchup (I like wildtree with nothing artificial)

1 TBSP sweet pickle relish

So good an so easy!  

You can buy Wildtree ketchup from me at www.mywildtree.com/Gerri641661

Spicy Vegan Buffalo Dip!

Got a hankering for something spicy and healthy.  Love wing flavor and crunch?

This dip is so easy and yummo!

First I make vegan sour cream:

In a food processor:

one block silken firm tofu

1 TBSP fresh Lemon Juice

1 tsp white vinegar

salt to taste or leave out if watching your sodium

Blend til smooth

For the dip:

1 cup of the vegan sour cream

1tsp garlic powder

1-4 TBSP red hot sauce (how ever hot you like it) May use siracha too! 

I like mine with celery but any raw veggie you like to dip will taste great!  

Enjoy and stay compassionate!  

Harvest Enchiladas. Plant Based and Vegan

INGREDIENTS IN BOLD

8 corn tortillas 

Corn Sauce

1 Cup of corn off the cob or frozen thawed

1 clove of garlic 

2 Tbsp non dairy milk

Blend this in a blender or food processor and set aside

1 can of fat free refried beans 

In a large non stick skillet lightly cover the bottom with the corn water or plain water if you did not boil the corn.  Saute' the following in order (each a few minutes before adding the other...)

1 finely sliced onion

1 clove minced garlic

1 small zucchini or yellow squash sliced thin in half moons

1 cup torn spinach

Cook this until veggies are soft adding water as needed to keep it from scorching. When veggies are soft add the corn sauce, stir and take off heat. 

Heat the corn tortillas over an open flame or in the microwave to soften..

In each corn tortilla smear some beans and add a scoop of veggie mixture.. fold over and lay in glass dish.

When they are all laid in the dish cover with 1 cup Salsa Verde 

Cover with foil and bake at 400 degrees for 20 minutes.

Top with fresh tomatoes, vegan sour cream, chopped jalepenos, cilantro and green tabasco or any other mexican toppings you enjoy!

A little bit of work but D-Licious!  

Enjoy this when all of your garden harvest is coming in!  And stay compassionate! 

Oil Free Vegans Can Have Some Fries!

Per person!

1 medium sized potato 

2 Tbsp whole wheat flour 

2 hefty shakes of garlic powder onion powder and smoked paprika 

Cut potato into large sized fries and place in pot of cold water and boil five minutes

In a bowl with a lid place the remaining ingredients (you can add any dry spices you like)

After boiling five minutes drain potatoes add to the bowl of dry ingredients,  cover and shake in the dry mix and then spread on a baking sheet covered

 with parchment and bake at 400 degrees for 10 to 15 minutes and crispy 

So good plain or with vinegar and or ketchup! 

Love them with a good bean burger!  

Enjoy and stay compassionate! 

Veggie Platter! All Veggies - Zero Fat

When you are invited to a party... sometimes you have to take something you can eat!  

This is a roasted veggie platter with smokey little devils!

A recipe of Ann Esselstyn!   They are just little red potatoes that I cut in half and scooped out the center.  In the center I put my homemade hummus!  You can use any hummus you like and I topped them with sliced green onion and some smoked paprika!

Make it pretty and they will eat it!  

Enjoy and stay compassionate! 

Canning !!!!

A few weekends ago I spent some time with some great people canning!

We canned beets, tomatoes, sauce, pears, applesauce, pickles, peppers and relish... We had a great time doing it.  It was sun up to sun down work but so worth it.

It think the favorite of mine was the beets!

The brine I most often use for pickling is: My brine of 3's

3 quarts white vinegar

3 quarts water

3 cups sugar

3 TBSP canning salt

Add any herb you like the jars of peppers or cucumbers or any vegetable you like to pickle... carrots and cauliflower are awesome! 

Bring this to a boil and pour over your veggies and herbs in clean glass canning jars.  Secure the lids!  

Delicious

Enjoy and stay compassionate! 

Plant Based Mushroom Sauce!!!

I love mushrooms… and what makes a good mushroom sauce is to cook them in a tasty broth.

I bought a package of pre-sliced white button mushrooms for this meal.

1-2 cups sliced mushrooms

1 cup veggie broth

2 TBSP Tamari or Soy sauce

1 TBSP vegan Worcestershire sauce (Wildtree is all natural)

1/2 TSP onion powder

1/2 TSP garlic powder

1/4 TSP powdered ginger

Place all the ingredients in a sauté pan stir and give the broth a taste… ad more of any of the seasoning you feel is laking.  It should be a tasty broth.

Bring this to a boil and then lower to a simmer until the mushrooms are tender to your liking.

At this point make slurry of 1/4 cup unsweetened nondairy milk and 2 TBSP cornstarch.  

Bring the temp back up on the mushroom broth and when boiling stir in the slurry and keep stirring until it becomes thick and bubbly and then it is done!  

I love this sauce/gravy over potatoes or whole wheat pasta.  

Here I made a bowl… mashed redskins with steamed spinach and organic yellow sweet corn!

A delicious and healthy meal! 

Buy Wildtree Worcestershire sauce from me at www.mywildtree.com/Gerri641661

Enjoy and stay compassionate!

No Oil Nacho Chips

These are the most simple recipe to make.  No oil and perfect for guacamole and salsa!!!!

So easy… the key is the right corn tortilla.  My favorite is Mission extra thin!  Great ingredients and crisp up the best!

preheat oven to 400

cut into triangles and place on baking sheet lined with parchment paper and put them in the oven.

THEY MUST BE WATCHED CLOSELY… about 10 minutes give or take.  You want them golden and crisp…not burned or under cooked and chewy!  Practice with your oven and set a timer!  I have burned more batches than I care to admit!  

I take them in a zip lock with me everywhere!  Yes even restaurants!  

Enjoy and stay compassionate! 

Plant Based Black Bean Burgers

I don't know about you but I have never found a meatless burger pre made that I really love!  The list of ingredients make my head spin!  

Until now!  These are so simple and delicious… with or without the bun! 

1 can of black beans rinsed and drained

1/2 cup plain instant oats

2 Tbsp ketchup

1 Tbsp dijon mustard

2 shakes garlic powder

2 shakes onion powder

1 tsp of smoked paprika or liquid smoke

Mash the beans with a masher or use a food processor then mix in the other ingredients.  Divide dough like mixture into four balls and form into burger patties.  Bake on parchment at 400 degrees about 10 minutes on each side.  If your oven gets extra hot lower the time… i like mine crisp on the outside but soft on the inside.  

Add your favorite burger toppings!  Enjoy on a big soft bun or like I do… on a large leaf of romaine.  

These are worth giving a try even if you are not plant based! Have a meatless Monday or just to add some healthy delicious fiber to your diet!  

You can't go wrong with black beans… Enjoy and stay compassionate my friends! 

Plant Based Brown Rice Stuffed Bell Peppers

This is a favorite recipe of mine when I have left over cooked brown rice.  The key is to make the rice super flavorful before stuffing it into the pepper.

Per cup of Left over cooked and cooled brown rice ...

1 large bell pepper top removed and seeds out

1 cup of your favorite tomato sauce 

Add to each cup of rice: 

½ cup sweet onion chopped

2 tablespoons of tomato paste 

¼ cup veggie broth 

¼ tsp garlic powder

1 cup chopped spinach or chard 

¼ cup chopped tomato

¼ cup chopped pepper (your favorite) 

Don't be afraid to add your favorite fresh herb or hot sauce or red pepper flakes.  

Mix rice well and stuff into bell pepper. Bake with sauce in oven 350 for and hour or crock pot in the sauce on low for up to 6 hours or steam entire pepper until tender and top with sauce. I love these served with mashed potatoes. 

Enjoy and stay compassionate! 

Plant Based Gluten and Oil Free Ramen!!!!

Sometimes you just need a bowl of noodle soup!  Having a stressful day… eat some ramen noodles!  Starving and need something in your belly fast?  These can be ready in less than 10 minutes!

I love ramen but it's  usually very unhealthy and laden with deep fried fat.  They are gluten free and vegan! These are made by lotus foods.  They come in a few varieties.  

I found both of these products at Giant Eagle.  The miso soup is also yummy and everything is better with noodles in my opinion.  

These noodles are delicious and come in 4 individual servings for 260 calories and 4 grams of fiber per serving.  There are only 2 ingredients… organic brown rice flour and organic millet.  

They are a little tricky to cook.  Bring 4 cups of water to a boil… when boiling add the chunk of ramen and let cook for one minute before trying to separate.  I find the noodles easiest to separate with two forks.  If you do not separate them all you will have a chunk of sticky noodles.  I find that boiling them while separating and stirring for a good 4-5 minutes makes them perfect.  

After cooking the noodles I drained and rinsed them and put them in a bowl of white miso soup.  These soup packets are all natural and very good!  

You can add the noodles to a salad or toss them with stir fry veggies and teriyaki sauce… I love noodles! 

You can find both of these items in the asian food section at Giant Eagle!  

Enjoy and stay compassionate my friends! 

Plant Based Italian Style Collards

Getting enough greens is ultra important!  According to Dr. Esselstyn you need to be eating greens with every meal.  They provide the greatest amount of nitric oxide in the body to keep your vessels nice and dilated!  

Remember we are following a whole food plant based with NO OIL.  

I like to make this in my Hamilton Beach rice cooker on the heat simmer setting but you can make it in a pot with a lid on the stove or in a slow cooker or a even a pressure cooker.  For this recipe the greens will be heated to a bubbling and then lowered to a simmer for at least 45 minutes.  I like my greens fairly soft.

I bought the bag of chopped and cleaned collards but you could buy the large leaves on stems and clean and chop them yourself.  You do need to remove the large tough stem in the middle.

INGREDIENTS:

1 Bag or bunch of cleaned chopped collards

4 cloves of garlic pressed

1 large can of whole tomatoes (check the label… no oil!)

4 -5 chopped banana peppers (hot, med, or mild… your choice or leave them out)

1 cup of vegetable broth (I usually use it to rinse the tomato can before adding it) 

1 Teasp of mrs. Dash seasoning or salt and pepper

Add all ingredients to the pot and bring to a boil, stir, lower, cover and simmer on low for 45 min to an hour.  Taste them and cook longer if not soft enough for you.

At this point you can eat them as is… you can put them over some whole grain or gluten free pasta, you can have them over steamed rice.. they can be added to soup or stews.  

They are so tasty and so good for you.

Enjoy and stay compassionate!  

The Best Oil Free Balsamic Vinaigrette!

Finding a great salad dressing it the key to success!  And finding a great oil free salad dressing was no easy task!  This one is amazing!

In a shaker bottle with a lid… add the following and shake to combine! 

4 TBSP Balsamic vinegar

2 TBSP Dijon Mustard (one that you like)

1 TBSP Water

1-2 TBSP Pure maple syrup

I like to add 1 tsp of Mrs. Dash salt free seasoning!

Play around with the amount of mustard and syrup.  I love this combo!  It makes eating greens every day easy!  

And you need your greens EVERYDAY! 

Enjoy and stay compassionate! 

Gluten Free Oil Free Cornbread!

This cornbread is easy and delicious!   

In a mixing bowl combine the dry ingredients:

1 cup of cornmeal

1 cup of gluten free all purpose baking flour

1 TBSP baking powder

1/4 tsp fine salt

give this a quick stir to incorporate and add the wet ingredients:

1 cup non-dairy milk

1/4 cup unsweetened applesauce

1/4 cup pure maple syrup

Stir until just combined and pour into a 9 inch nonstick baking dish, pie plate or cast iron skillet.

Bake at 400 degrees for about 20 minutes

I love it crumble into bean soup or chili.  It is delicious for breakfast with tofu scramble.  I love it with a little jam for afternoon herbal tea!  

Very easy and very good.  Gluten free, vegan, and oil/fat free!   

Enjoy and stay compassionate! 

The Best Bean Soup! ...so simple... so delicious!

I cooked this in my pressure cooker but you can make it on the stove top in a heavy bottom soup pot.

1 pound of dry pinto beans

1 large yellow onion chopped

1 28 oz can of whole tomatoes

1 teaspoon of salt

1 teaspoon of black pepper

1 teaspoon of turmeric (optional)

1 tablespoon of smoked paprika or liquid smoke

10 cups of cold water (don't exceed the max for your pressure cooker) 

Add all to the pot! 

If on the stove top... Bring to a boil and simmer until beans are tender.  Stir frequently, this may take several hours. You will see the beans start to break down.  

If in the pressure cooker follow the instructions for dried beans. 

With either method taste your beans. They should be soft and creamy. 

At this point. Take off heat or turn off pressure cooker and stir in 2-3 tablespoons of good apple cider vinegar. I like 3 tablespoons. Taste it and see what you like after each tablespoon. Then take a potato masher and mash up some of the beans. This will thicken the soup! 

I grew up in a Slovak/Romainian home and my mom put vinegar in several soups. I like a stronger vinegar flavor!  You will have to try out your taste buds.

This soup has zero fat. Pinto beans low calorie but high in fiber, protein and vitamins and minerals. 

The addition of turmeric and black pepper in combination offers numerous health benefits since they are powerful antioxidants.  They are also anti-inflammatory, antiseptic, anti-fungal, and anti-bacterial agents!  

Apple cider vinegar is delicious and may lower blood sugar levels. 

Give this easy and delicious soup a try. Send me a comment if you do!  

Plant-Based No Oil Vegan at La Isla

With not eating anything with a mother or a face and no dairy and not a drop of oil… It can be difficult to eat out.  The key is in ordering from the side dishes.  

I ordered a plate of shredded lettuce and a side of guacamole, a side of Pico, and a side of jalapeños…

With some plain warmed corn tortillas I had an amazing plantbased/vegan taco!  

Side dishes are usually cheaper too!  

Do it for a healthy you.  I am down 8 pounds in 4 weeks from being strict to my new 100% no oil plant based life!  

You can do it too!

Enjoy and stay compassionate! 

Tofu Black Bean and Corn Tostadas

1 yellow onion chopped

1 block of firm tofu pressed

1 can or 1 cup of cooked black beans

1 cup of corn thawed

1 tablespoon of Wildtree fajita seasoning or other mexican seasoning of your choice

1 teaspoon garlic powder

1 cup salsa verde

Corn tortillas for crisping in the over (place on a baking sheet or use a mold as I did and bake at 375 until browned and crisp… carefully...do not burn. 

Topping:

Fresh Tomatoes chopped

Fresh jalapeño chopped

Fresh Cilantro chopped

Lime wedge for squeezing on top

In a large skilled over medium heat add the chopped onion to the dry hot pan.  They will loose their water and start to brown… just when this happens add the crumbled pressed tofu to the pan and start to chop and stir at a the same time until the tofu is in nice small pieces.  If things are sticking too much add a lithe water.  While you are stirring and chopping the tofu add the spices.  When tofu is in small pieces and the spices distributed… add the beans, corn and salsa verde.  Stir until most of the liquid is evaporated. 

In your tortilla bowl or flat tostada place the tofu mixture and top with the toppings!  

I like a lithe green Tabasco sauce on mine, you can use any taco sauce you like… or none at all.  You can omit the jalapeños and chop bell pepper if you do not like the heat!  

You can purchase Wildtree Fajita Seasoning at www.mywildtree/Gerri641661.  All natural and no preservatives.  

Enjoy, be healthy and stay compassionate!  

Eating Out Is Possible For An Oil Free Vegan

When you learn the facts about nutrition and disease and you give up meat dairy and oil .... Eating out can be a challenge!

I do it and I do it often.  The key is scanning the menu for things that you can have and asking the restaurant to put them together for you for a meal.  Most restaurants are happy to do this. I have gotten some amazing meals doing this and they are usually much less expensive than my husbands meat laden meals. 

We rode our bikes from Parker PA to Foxburg PA and ate lunch overlooking the Allegheny river which was such a beautiful view in a beautiful August day!  

For my lunch I saw that the baked potato was a side for many of the dinners and also saw salsa offered in one of the dishes.  Vegetable medley was another side. My lunch was a baked potato with salsa and jalapeños and a side of plain steamed veggies!  It was delicious and filling and the staff was so accommodating.

Hats off to the Allegheney River Grille!

My entire lunch was $5.50... My husbands burger and fries was $14. 

Be creative when eating out!  Enjoy the atmosphere, the company and the food and always stay Compassionate! 

Eat Your Oats Banana Muffins

Heat oven to 350

You will be making 12 muffins.  I use a silicone baking pan but you could use a regular pan and use liners.

I use a food processor for this.  And assemble the dry ingredients first.

In the food processor bowl fitted with an s blade:

2 cups of old fashioned oats that you will process until a flour (you can reserve 1/2 cup of the oats and add them in whole for texture as I do some time)

After you have coarse oat flour add:

2 Tablespoons flax meal

1 Teaspoon of cinnamon

1/2 Tablespoon of baking powder 

1 Teaspoon baking soda

Give this a quick whiz to incorporate and then put it in a mixing bowl.

Now add the wet ingredients to the food processor:

4 over ripe bananas

1/2 cup unsweetened apple sauce, crushed pineapple, or pumpkin puree ... You choose ½ cup of your favorite or what you have on hand. I used applesauce

1/2 cup unsweetened juice… apple, pineapple … your choice

1 Teaspoon vanilla extract

Puree this mixture and then add it to the dry ingredients in the mixing bowl.  

Bake at 350 for 20 to 25 minutes

I chopped up some walnuts and vegan chocolate chips to put on top!   

These are great to take along with you when you need a quick breakfast and your can't make your daily oats!  

They are super good and pretty easy to make.  

You should eat oats every day as part of a heart healthy diet!  

As always… dairy and oil free.

Enjoy and stay Compassionate!