Author: freshphysician

Categories
Soups

Watercress Soup

Watercress Soup

This delicious and beautiful soup is a favorite in France and Belgium and is quick to make. The watercress adds a delightful peppery flavor and a powerful nutritious boost.

Makes 4 servings

Ingredients

  • Olive (or avocado) oil spray
  • 4 shallots, diced
  • 2 ribs celery, diced
  • 2 medium potatoes (about 10 oz), peeled and diced
  • 2 1/2 cups vegetable stock
  • 1/3 cup raw cashews
  • 10 oz. watercress
  • 1/2 cup unsweetened plant milk (such as soy, almond, or oat), plus more to thin
  • Ice cubes (optional for cooling)
  • Salt and pepper

Optional garnishes:

  • Cashew cream (with a dash of lemon) or yogurt, thinned and drizzled on top – this is highly recommended!
  • A few fresh watercress leaves
  • Pepitas (shelled pumpkin seeds)

Instructions

  1. Spray a large pan with oil spray and heat over medium heat. Add shallots and celery, and cook on low until softened, about 5 minutes.
  2. Add potatoes, raw cashews, and vegetable stock. Simmer for about 20 minutes or until potatoes are tender.
  3. Add watercress and simmer briefly to wilt, about 2 minutes.
  4. Remove from heat and cool slightly (this is particularly important if your blender has a glass jar) by adding ½ cup ice cubes and stirring until melted, or allowing to cool slightly, uncovered, off the heat.
  5. Place ingredients in a high-powered blender and blend until smooth, adding ½ cup plant milk – or more as needed to thin to desired consistency. Stir and taste, adding salt and pepper if desired. (We don’t use any).
  6. Garnish, serve, and enjoy.

Adapted from HungryHealthyHappy.com

Categories
Soups

Easy Vietnamese Pho

Easy Vietnamese Pho

Quick Plant-Based Vietnamese Pho Recipe

Beautifully flavored using lots of Vietnamese herbs and spices. Make extra broth and freeze for a quick future meal. Feel free to adapt the add-ins and toppings according to your liking and what you have on hand.

Makes 6 servings

Ingredients

For the Broth

  • 8 cups vegetable broth
  • 3 cups water
  • 1 yellow onion, quartered
  • 4 cloves garlic, roughly chopped
  • 3 whole star anise
  • 3 whole cloves or a pinch of ground cloves
  • 1 inch piece fresh ginger, sliced into thin rounds (or 2 tsp ginger paste)
  • 1 cinnamon stick
  • 2 cardamom pods or ¼ tsp ground cardamom
  • 1 ½ tablespoon coriander seeds (or 3 tsp ground coriander)
  • 1 – 2 tablespoons soy sauce (to taste)
  • 2 teaspoons sweetener of choice (brown sugar, maple syrup, etc.)
  • 2 tablespoons fish sauce or vegan fish sauce (optional but recommended)
  • 1 package rice noodles (thin or wide depending on your preference)

Toppings (use the combination that you like)

  • Fresh basil (Thai basil is prefered if available)
  • Fresh cilantro
  • Fresh mint
  • Fresh green onions
  • Mung bean sprouts
  • Peanuts
  • Sautéed mushrooms (such as shiitakes)
  • Baked tofu or tempeh strips
  • Hot sauce (such as sriracha)
  • Lime wedges
  • Hoisin sauce
  • Lime wedges

Instructions

  1. Add the broth, water, onion, garlic, and spices to a large pot and bring to a simmer. Cover and simmer for 20-30 minutes.
  2. Add sweetener, fish sauce, and soy sauce to taste.
  3. Bring a big pot of water to a boil and cook the rice noodles according to the package directions or until al dente. Drain, and rinse with cold water to stop the noodles cooking and to prevent sticking.
  4. Serve by adding noodles to a bowl. Use a ladle to collect the broth (leaving the onion and spices behind) and pour over the noodles. Then top with the garnishes of choice.
  5. Serve  extra garnishes at the table to add as desired.


Adapted from ItDoesntTasteLikeChicken.com

Categories
Mains

Sweet Potato & Black Bean Enchiladas

Sweet Potato & Black Bean Enchiladas

Sweet Potato & Black Bean Enchiladas

You will need about 28 oz of enchilada sauce. Our homemade version is easy and highly recommended, but your favorite store-bought version can also be used.

Makes 10 enchiladas (about 5 servings)

Tortillas

  • 10 corn tortillas

Filling

  • 2 sweet potatoes, scrubbed (skin on)
  • 1 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1/4 tsp sea salt
  • 2 cups chopped kale (or spinach, or other favorite green)
  • 2 tablespoons water
  • 1 (15-ounce can) black beans (or pinto beans), drained
  • 1/4 cup enchilada sauce (from recipe below or store-bought)

Sauce (or 24 oz store-bought)

  • 2 medium onions, finely diced
  • 3 cloves garlic, minced
  • 1 can (10 oz) tomato puree
  • 1 can (14 oz) chopped tomatoes
  • 1 can (2 oz) sliced black olives
  • 1 cup vegetable broth
  • 1 ½ tablespoons chili powder
  • 1 ½ tablespoon ground cumin
  • 1-2 jalapeno peppers, diced (or more to taste)

Serving (optional)

  • Avocado crema
  • Chopped cilantro

 

Instructions

Sauce

  1. In skillet, sauté 1 cup onion in 2 T water. When softened, add garlic, jalapenos, chili powder, tomato puree, chopped tomatoes, broth, cumin, and 2/3 of olives. Reduce slightly over low heat.

Filling

  1. Boil (or microwave whole sweet potatoes until tender. Cool, peel skin and cut into ¾ inch cubes.
  2. Preheat oven to 350 degrees F and position a rack in the middle of the oven.
  3. In the meantime, wilt the kale in a large skillet over medium heat with 2 Tbsp (30 ml) water, covering to steam for about 4-5 minutes (or place on a plate and microwave for 60 seconds to wilt). Kale should be slightly softened but still bright green. Uncover and set aside. Set aside, uncovered.
  4. Add drained black beans to a mixing bowl with steamed kale. Add ¼ cup of enchilada sauce and stir to combine, mashing beans slightly.

Assembling and Cooking

  1. Soften tortillas for easier rolling by heating individually in a small skillet or wrapping tortillas in damp cloth towel and microwaving about 30 seconds.
  2. Spread one third of the enchilada sauce evenly in the bottom of a 9×13-inch (or similar) baking dish.
  3. Place one corn tortilla down in the sauce-coated baking dish, then flip to coat the other side. Fill with ~1/4 cup of the bean and kale mixture, lay 3-4 sweet potato dices along the filling. Then roll up and lay seam-side down at the edge of the dish. Continue until all tortillas are filled and rolled, adding more sauce as needed to moisten tortillas. Extra filling can be arranged at the edges of the dish. 
  4. Pour remaining enchilada sauce over the top of the enchiladas, down the middle. Note:For drier enchiladas, use less sauce. More sauce will result in more tender and moister tortillas.
  5. Top with remaining sliced olives.
  6. Bake at 350 degrees F for 10 minutes covered and 10 minutes uncovered, or until warmed through. Top with desired toppings and serve.

Storing

For batch cooking and freezing:

  1. After cooking, cover the dish tightly and freeze for up to 1 month.
  2. Defrost and reheat in a 350-degree F oven for 15-20 minutes or until warmed through.
Categories
Mains

Mushroom Wellington

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Mushroom Wellington

This is a crave-worthy dish perfect for those special holiday gatherings. The filling can even be made the day ahead. Serve with our mushroom gravy for a memorable main dish.

Makes 2 rolls, 10 servings

Ingredients

  • 1 box (contains 2 sheets) vegan puff pastry, thawed in the fridge overnight. (Use cold, directly from the fridge)
  • Olive (or avocado) oil spray
  • 2 pounds mushrooms of your choice, sliced, including stems (except shiitake stems)
  • 1 large onion, diced
  • 5 garlic cloves, coarsely chopped
  • 1 tablespoon chopped fresh thyme (or 1 ½ tsp dried)
  • 1 teaspoon salt
  • 1/4 cup wine (sherry, marsala, port, red or white wine) – optional
  • 2 teaspoons balsamic vinegar
  • 1 cup chopped, toasted pecans or walnuts
  • 1/2 teaspoon pepper
  • 2 teaspoons truffle oil (optional)

Instructions

Make sure your puff pastry is thawed but directly from the fridge when you start. Otherwise it will break or fall apart.

Preheat oven to 400F

Make the filling

  1. Spray an extra-large skillet or Dutch oven with oil spray and heat over medium-high heat. Add mushrooms, onions, garlic, salt (optional), and thyme and sauté, stirring, until mushrooms release all their liquid. Reduce heat to medium, and sauté until all of the liquid has evaporated. Add the sherry wine and balsamic vinegar and continue to sauté on medium heat until the liquid has cooked off. It is important that the mushroom filling is not wet as this will cause the roll to break down.
  2. Add the toasted chopped nuts, pepper, and truffle oil. Taste, adjust seasonings.
  3. Let the filling cool 15-20 minutes (the filling can be made the day ahead and refrigerated).

Make the rolls

  1. Carefully unroll the puff pastry onto a parchment-lined baking sheet (if it is too stiff, let it thaw a few minutes until it is pliable). Gently, roll it to smooth it (but do not thin it much)  and patch-up any holes. Place half the filling in a mound along the center of the dough and roll the pastry up, and over, finishing with the seam side down. Fill and roll the second sheet.
  2. Spray the tops of the rolls with olive oil spray.
  3. Score the pastry using a sharp knife with diagonal slits.

Bake

  1. Place the sheet pan in the oven, on the middle rack, baking for approximately 35 minutes, until it is a deep golden-brown. Checking at the halfway point and rotate the pan if needed for even cooking. If additional browning is needed, use the convection setting for the last 5 minutes if you have it.
  2. Cool for 5-10 minutes before cutting and serving. Garnish with thyme sprigs. Serve warm.

Adapted from Feasting at Home

Categories
Family Friendly Mains

Crispy Jackfruit Carnitas

Crispy Jackfruit Carnitas

This delicious recipe can be used in so many ways – tacos, bowls, burritos, enchiladas, salads, etc. Make extra and freeze for future use.

Ingredients

Carnitas

  • 3 cans (20 oz. each) canned young jackfruit in water (not syrup), drained
  • Avocado oil spray
  • ½ medium onion, diced
  • 3 cloves garlic, minced or pressed
  • 1 teaspoon oregano
  • 1 teaspoon thyme
  • 1 teaspoon ground cumin
  • 2 teaspoons smoked paprika (or sub regular paprika)
  • 1 teaspoon salt (optional)
  • ½ teaspoon black pepper
  • 1 ½ fresh navel oranges
    • Zest from one orange
    • 1 ½ juiced (about 2/3 cup juice)
  • 2 tablespoons lime juice, plus ½ of an additional lime for serving
  • 3 tablespoons tamari (or soy sauce)
  • ½ cup water
  • 3 bay leaves

Serving suggestions

  • Corn tortillas
  • Guacamole
  • Sliced jalapeños
  • Thinly sliced red cabbage
  • Lime wedges
  • Chopped cilantro
  • Salsa

Instructions

  1. After draining jackfruit, shred pieces coarsely into shreds that resemble shredded chicken or pork. Place shreds onto a clean kitchen towel and roll towel up, squeezing gently to extract additional water. (This will help to absorb more flavor from the marinade.)  Set aside.
  2. Combine the garlic, oregano, thyme, cumin, paprika, salt, pepper, orange juice and zest, lime juice, tamari, and water in a mixing bowl.
  3. Spray the bottom of a large pot with oil spray and place over medium heat. Add the diced onions and cook for 3-4 minutes, or until translucent.
  4. Next, add the jackfruit, marinade, and bay leaves to the pot. Stir and reduce to medium-low. Cover and simmer for about 15 minutes, stirring occasionally to prevent sticking to the bottom.
  5. Preheat the oven to 400°F.
  6. Spray a non-stick baking sheet with oil spray and transfer the jackfruit to the sheet in a single layer, using two pans if necessary (this is important to get a nice crispy exterior). Spray the top with oil spray. Bake for 20-25 minutes, mixing halfway. Check crispness starting at 20-minutes and watch closely until done to prevent burning or drying out.
  7. Squeeze ½ of a lime over and toss.
  8. Serve these jackfruit carnitas in corn tortillas with any of the above toppings. Or make a carnitas bowl by serving with corn, rice, beans. your choice of toppings.

 

Adapted from BrokeBankVegan.com

Categories
Family Friendly Sauces, Dips & Dressings

Amazing Cheese Sauce

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Amazing Cheese Sauce

This vegan cheese sauce will take care of all of those cheese cravings.  It is rich, creamy and gooey, and also very nutritious as it is made from mainly vegetables and spices.

Ingredients:

  • 12 oz. russet or gold potatoes, peeled and cut in 1 inch dice (approximately 2 1/2 cups)
  • 1/2 cup carrots (diced)
  • 1/4 cup nutritional yeast
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon white vinegar
  • 1/2 teaspoon salt, or more to taste
  • 1 tablespoon miso paste (optional)
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • Optional for nacho cheese flavor: ¼ cup canned fire roasted diced green chilis, drained; ½ teaspoon minced canned chipotle chili; 1/4 teaspoon ground cumin; 1/8 teaspoon mustard powder

Instructions:

  1. Boil the potatoes and carrots for about 20 minutes or until soft.
  2. Drain them (do not rinse) and add them to a blender. 
  3. Add all the remaining ingredients and blend until smooth, scraping down the sides as needed (adding 1-2 tablespoon of water at a time if needed to blend – be careful not to thin too much). If making nacho cheese flavor, add spices and blend well then add chilis,  pulsing to combine. Some visible chili pieces will be seen.

Dip tortilla chips or use for macaroni and cheese, over steamed broccoli, etc.  We like to make a large batch and freeze in smaller containers. To use from frozen, defrost and warm, whisking with additional water if needed.

Categories
Mains

Lion’s Mane Mushroom Steaks with Chimichurri

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Lion’s Mane Mushroom Steaks with Chimichurri

This recipe has so much flavor and wonderful texture that you may put it on frequent rotation!  And, you may find this the reason to regularly hunt down the local mushroom grower at your farmer’s market.

Makes 4 servings

Ingredients

  • 2 Lions mane mushrooms, divided into 4 steaks as directed below (or try using 4 large portobello mushrooms, stems and gills removed)
  • Avocado oil spray

Marinade ingredients

  • 4 tbsp coconut aminos (found in the Asian or international section)
  • 2 tsp olive or avocado oil 
  • 3 tsp paprika
  • 1 tsp smoked paprika (or sub with more regular paprika)
  • 2 tsp garlic powder
  • ½ – 1 tsp chili flakes

Chimichurri ingredients

  • 1 cup flat leaf parsley, about 1 large handful, finely chopped
  • 2 tbsp fresh oregano, chopped
  • 1-2 shallots or ¼ cup red onion, finely minced
  • 1 tbsp extra virgin olive oil
  • 1 garlic clove, finely minced
  • 1 lemon, juiced
  • 1 tsp apple cider vinegar (or use more lemon juice)
  • ½ tsp chili flakes, adjust based on desired spice level

Instructions

  1. Make the chimichurri by adding all the ingredients to a bowl, mix, and set aside. (This is a low-oil version, add up to 1 tablespoon more if desired.)
  2. Make the marinade by combining the ingredients in a flat-bottom pan or container, mixing until well combined. Set aside.
  3. Cook the mushrooms
    1. Divide whole mushrooms in half lengthwise (so each piece has a top and stem piece)
    2. Heat a large skillet or pan on medium heat. (We like to use a cast iron or nonstick ceramic for this.)
    3. Spray the pan with avocado oil and lay the lions mane mushrooms on their side, fitting mushrooms without crowding. Make multiple batches as necessary.
    4. Use a spatula to press down on the mushroom and cook for a few minutes. Use a second cast iron (or other heavy pan, or the back of plate) to set on top and press down the mushroom.
    5. Then flip, cooking for several minutes on each side until each is pressed into a flat steak. Spray with more avocado oil if needed.
    6. Repeat the process with the other lions mane mushroom, if needed.
  4. Marinate the mushrooms
    1. Place your lion mane “steaks” into the marinade container (one at a time, depending on the size of your mushrooms and container) spoon the marinade on each side, spreading with the back of the spoon to coat. Marinate for 15 minutes.
  5. Brown the mushrooms
    1. Heat the skillet on medium heat and add a heavy spray of avocado oil.
    2. Add the mushroom steaks back into the skillet.
    3. Cook for about 5 minutes on each side, flipping with a spatula. Once the outsides are browned and caramelized, remove and plate.
  6. Serve
    1. Top with Chimichurri sauce and enjoy!

 

 

Adapted from JustineCooksVegan.com

Categories
Mains Snacks

Buttermilk Oven-Fried Mushrooms

Buttermilk Oven-Fried Mushrooms

Makes 4 – 6 servings

Crunchy, savory, and perfectly delicious.  These can be cooked in the oven or air fryer. Try serving with coleslaw or as an appetizer with your favorite dipping sauce.

Ingredients

  • 1 cup plain, unsweetened plant-based milk (such as oat or soy)
  • 1 ½ tablespoons lemon juice (or apple cider vinegar)
  • 2 teaspoons hot sauce (optional)
  • 8 oz oyster mushrooms (or hen of the woods) mushrooms cleaned and pulled apart into medium chunks 
  • 1 ½ cups all-purpose flour (gluten-free all-purpose flour, if preferred)
  • ½ teaspoon salt
  • 1 ½ teaspoons paprika or smoked paprika
  • ½ teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 tablespoons nutritional yeast
  • Cooking spray, olive or avocado oil

Instructions

  1. Oven method:Preheat the oven to 425°F. Line a large baking sheet with parchment paper or spray with oil spray to coat.
  2. Air-fryer method: Preheat the air fryer to 370°F (188°C).
  3. In a large bowl, make a vegan buttermilk by stirring together the plant-based milk and lemon juice (and hot sauce if desired) and stir. Let sit for a few minutes.
  4. In a medium bowl, whisk together the flour, salt, paprika, pepper, garlic powder, onion powder, and nutritional yeast.
  5. Double coat each of the mushrooms by adding a few mushrooms at a time to the buttermilk mixture, tossing well to coat. Then add each to the flour mixture and toss well. Shake off any excess flour, and dunk the mushrooms back into the buttermilk mixture, and then again in the flour mixture. Set aside on the prepared baking sheet in a single layer or on a plate if using the air fryer. Repeat with the remaining mushrooms.
  6. Oven method:spray the mushrooms generously with cooking spray on all sides. Make sure to leave room around the mushrooms so that they will crisp. Use two baking sheets if needed. Bake for 10 minutes, flip, spraying any powdery/dry spots with more oil, and continue to cook for another 8–15 minutes, until golden brown and crispy.
  7. Air-fryer method: Grease the bottom of the air-fryer basket. Lay the coated mushrooms in the basket in a single layer—do not overcrowd (you may need to work in batches). spray the tops generously with cooking spray. Air-fry for 5 minutes, flip, spray with more oil if needed to coat any powdery/ dry spots, and continue cooking for another 5–10 minutes, until golden brown and crispy.

Note: you can reheat leftovers by crisping at the above temperatures for 5–8 minutes in the air fryer or 8–15 minutes in the oven.

Adapted from: itdoesnttastelikechicken.com, a similar version is also found in the Big Vegan Flavor cookbook

Categories
Family Friendly Vegetables

Honey Ginger Carrots

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Honey Ginger Carrots

A beautiful and delicious glazed preparation for fresh spring carrots, using the carrot tops for garnish if available.  Carrots are in the same family as parsley with the leaves having a somewhat similar flavor profile.  Feel free to substitute one for the other. 

Did you know that carrots were originally purple? I used purple, orange, yellow and red carrots here. Using different colors provides your body with a variety of antioxidants.

Ingredients:

  • 1 tablespoon olive oil
  • 1 tablespoon finely chopped ginger (or ginger from tube – available in the grocery produce section)
  • 1 1/2 tablespoons honey
  • 6 medium carrots, scrubbed and cut lengthwise, leaving a short section of green tops if fresh.
  • Reserve 1 tablespoon of chopped fresh carrot tops if available. Otherwise use 1 tablespoon of chopped parsley.
  • 1/4 cup water
  • 1/4 cup orange juice
  • 1/2 lemon for finishing
  • Salt and pepper

Instructions:

  1. In a medium pan over medium-high heat, add oil and stir in ginger. Add honey and stir to dissolve.
  2. Add carrots and toss to coat. Pour in water and orange juice.
  3. Cover to steam, stirring occasionally and cook 15 -20 minutes or until tender and juices make a glaze, adding a tablespoon of water more if needed.
  4. Season to taste with salt and pepper. Serve with a squeeze of lemon and a sprinkling of chopped carrot tops or parsley.
Categories
Vegetables

Sugar Snap Peas with Orange & Almond

Sugar Snap Peas with Orange & Almond

This a light and fresh side dish, great for Spring or Summer meals.

Ingredients:

  • Oil spray (avocado or olive oil)
  • 1/3 cup sliced almonds
  • 3/4 pound fresh sugar snap peas, trimmed and halved at an angle (about 4 cups)
  • 1 tablespoon vegan butter
  • 1/8 teaspoon Creole seasoning
  • 1 teaspoon orange zest, plus 1/4 cup fresh juice (from 1 large orange)
  • 2 tablespoons vegetable broth
  • Salt
  • Black pepper

Instructions:

  • Using a zester tool, zest the orange and set aside. Squeeze the orange and set the juice aside.
  • Spray a large non-stick pan with oil spray to coat. Heat the pan over medium-high heat and add sliced almonds, stirring gently until lightly toasted. Sprinkle with a small amount of salt. Remove from pan and set aside.
  • Spray the same pan with a small amount of oil spray. Add the peas and cook, stirring often, until tender-crisp, 3 to 4 minutes. Transfer peas to a serving dish.
  • Reduce heat to medium; melt 1 tablespoon vegan butter. Add Creole seasoning and cook, stirring constantly, until butter browns slightly, about 3 minutes. Stir in orange juice, vegetable broth and a couple of grinds of pepper. Cook, stirring constantly, until sauce is glossy and thickened slightly, about 2 minutes. Taste and adjust seasonings, adding salt if needed.
  • Spoon sauce over peas and sprinkle with orange zest. Then top with the toasted almonds and serve.
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