Author: freshphysician

Categories
Dessert

Warm Tapioca Pearls with Banana & Peanuts

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Warm Tapioca Pearls with Banana & Peanuts

This is a really special, comforting dessert. The chopped nuts add an unexpected touch of texture.

Makes 4 servings

Ingredients:

  • 2 cups water
  • 1/2 cup small tapioca pearls (not quick-cooking minute tapioca)
  • 1 cup unsweetened canned coconut milk (light or full-fat)
  • 1/3 cup granulated sugar, or to taste
  • 1/2 teaspoon vanilla
  • 5 bananas, peeled, cut lengthwise and then into bite-sized thickness
  • 1/4 cup chopped, roasted peanuts

Instructions:

  1. In medium saucepan, bring water to boil over high heat. Add tapioca; stir well.
  2. Reduce heat to medium. Simmer 15 minutes or so until tapioca pearls have mostly become clear (only a little white remaining).
  3. Add coconut milk and sugar; stir well. Simmer until tapioca is clear and cooked, about 4 minutes more. Remove from heat, stir in vanilla and then bananas. Let rest to warm bananas.
  4. Divide among 6 or 8 dessert cups or bowls. Serve immediately or within 2 hours. Garnish with chopped peanuts just before serving.

(If you will be storing some of this in the refrigerator, store without the bananas. Rewarm when serving – you may need to add a little water or coconut milk to thin slightly – then stir in bananas. Top with nuts before serving.)

Categories
Sauces, Dips & Dressings

Chia Seed Jam

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Chia Seed Jam

Super easy and fresh!

Ingredients:

  • 2 cups fresh or frozen fruit (berries, peaches, nectarines, plums)
  • 3 tablespoons chia seeds (ground or whole)
  • 1 tablespoon freshly-squeezed lemon juice
  • Optional: 2 tablespoons sweetener (agave syrup, honey or maple syrup)

 

Instructions:

  1. Heat fruit in a saucepan over medium heat, stirring until the fruit is heated through and begins to break down and bubble a bit.  Use a fork to mash the fruit to your desired consistency.
  2. Stir in the chia seeds and lemon juice.  Add sweetener if desired.
  3. Remove from heat and let cool for 10 minutes.  Stir to redistribute fruit and seeds.  Place in a container, seal and refrigerate.
  4. Use on toast, over “nice cream”, on oatmeal, etc.
Categories
Vegetables

Green Bean Casserole

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Green Bean Casserole

A light version of the classic recipe with no sacrifice in taste.

Ingredients:

  • 1 pound green beans (rinsed, trimmed and cut in half)
  • Oil spray (avocado, olive or canola)
  • 1 shallot, minced
  • 2 cloves garlic, minced or pressed
  • 1 cup finely chopped mushrooms
  • 2 tablespoons all-purpose flour
  • 3/4 cup vegetable broth or stock
  • 1 cup unsweetened plain almond milk
  • ¾ cup crispy fried onions
  • Salt and black pepper

 

 

Instructions:

 

  1. Preheat oven to 400 degrees F. Bring a large pot of water to a boil. Add green beans, cooking for 5 minutes, then drain and place in an ice water bath to keep green color. Drain and set aside.
  2. Next, prepare the sauce. Spray a large oven-safe skillet with oil spray and heat over medium heat. Add shallots and cook for 2-3 minutes, stirring occasionally.
  3. Add mushrooms and garlic and cook until lightly browned, about 4 minutes.
  4. Sprinkle flour over the vegetables, stir to coat, and cook for 1 minute. Do not worry if the mixture sticks to the pan, it will deglaze with the broth.
  5. Add the vegetable stock in a slow stream, whisking until blended, and scraping up any browned bits to incorporate.
  6. Whisk in plant milk, bring to a simmer, then reduce heat to low for 5-7 minutes, or until thick and bubbly. Taste and adjust seasonings, adding salt and pepper as needed.
  7. Remove from heat and add ¼ cup of the fried onions, tossing to coat. Then top with remaining fried onions.
  8. Bake for 15 minutes, or until warmed through and bubbly and slightly browned on top. Serve immediately.
Categories
Sauces, Dips & Dressings

Tzatziki Sauce

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Tzatziki Sauce

This delicious condiment can be served alongside many Mediterranean dishes such as falafel or served on a Mediterranean platter with vegetables, olives, crackers, and hummus for a quick snack or fun meal.

Makes: 2 ½ cups

Ingredients:

  • 2 cups grated cucumber (from about 1 medium cucumber). No peeling or seeding is necessary.
  • 1 ½ cups plain Greek-style plant-based yogurt
  • 1 tablespoon extra-virgin olive oil
  • 2 tablespoons chopped fresh mint and/or dill
  • 1 tablespoon lemon juice
  • 1 medium clove garlic, pressed or minced
  • ½ teaspoon salt

Instructions:

  • Working with a handful at a time, squeeze the grated cucumber over the sink to remove excess moisture. Transfer the squeezed cucumber to a serving bowl, and repeat until all of the cucumber is drained.
  • Mix in the yogurt, olive oil, herbs, lemon juice, garlic, and salt to the bowl. Stir well and let rest for 5 -10 minutes. Taste and add additional chopped fresh herbs, lemon juice, and/or salt, to taste.
  • Chill until serving.
Categories
Pasta

Fennel, Kale & Lemon Pasta

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Fennel, Kale & Lemon Pasta

This is a great way to cook fennel and can be used for fennel alone.

Makes 3 servings

Difficulty level: easy

Ingredients:

For pasta:

  • 1 tablespoon olive oil
  • 1/2 large red onion, thinly sliced
  • 2 small or one large fennel bulb, (tough outer layer removed, a few fronds reserved) thinly sliced
  • 4 large garlic cloves, finely slivered
  • 2-3 large pinches red pepper flakes
  • 1 large bunch of lacinato kale, tough stems removed and roughly chopped (or substitute spinach leaves)
  • juice of one lemon
  • 2 tablespoons cashew cream
  • 10 ounces pasta, linguine or fettucine preferred
  • Salt and freshly ground black pepper

For serving:

  • Grated parmesan cheese or vegan parm
  • fennel fronds

Instructions:

  1. Boil water in a large pot.
  2. Heat the olive oil in a large frying pan over med-low heat. Add the onion and cook gently for 5 minutes, or until the onions soften.
  3. Turn up the heat to medium, add the sliced fennel, and sauté gently for an additional 6-8 minutes or until the fennel is tender and slightly caramelized. Add the garlic and red pepper flakes and continue to cook, stirring frequently, for another minute or two. Turn off the heat.
  4. When the fennel is almost cooked, add the pasta to the pan of boiling water and cook until al dente, adding the kale to the pasta pot, about 1 minute before the pasta is done cooking.
  5. Drain the pasta (reserving 1/2 cup of cooking water) and greens thoroughly and toss with the fennel mixture in the pan. Stir in cashew cream.  Add pasta water to moisten if necessary. Add the lemon juice, season with salt and pepper, and serve immediately
  6. Top with grated cheese and a few small fennel fronds.
Categories
Sauces, Dips & Dressings

Vegan Sour Cream

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Vegan Sour Cream

We love sour cream!  After much experimentation, this one fits the bill. It is great on roasted potatoes, all kinds of tacos or as a pleasing swirl on top of soups.

Ingredients:

  • 8 oz silken tofu drained and patted dry
  • ¼ cup thick cashew cream
  • 3-4 tablespoons vinegar, to taste (½ white distilled and ½ apple cider vinegar preferred)
  • ½ teaspoon salt (optional)

Instructions:

  1. Place all ingredients in blender and blend until smooth.
  2. Taste and adjust vinegar and salt to your preference.
Categories
Sauces, Dips & Dressings

Quick Pickled Red Onions

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Quick Pickled Red Onions

Adds a little tartness, crunch and extra flavor to sandwiches, tacos, etc…

Ingredients:

  • 1/2 cup water
  • 1/2 cup distilled white vinegar
  • 2 tablespoons sugar or sweetener of choice (optional)
  • 1/2 teaspoon salt
  • 1 bay leaf
  • 1 dried red chili or a pinch of red chili flakes
  • 1 red onion, thinly sliced

Instructions:

  1. In a small saucepan, bring the water to a boil.
  2. Add the vinegar, sugar, salt, bay leaf, and chili. Add the onions, reduce the heat, and let simmer for 1 minute.
  3. Remove the pan from the heat and let cool completely.
  4. Place in jar and refrigerate.

 

Categories
Breakfast Family Friendly Snacks

Health Smoothie

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Health Smoothie

For breakfast, a light lunch, or a snack, quickly create a delicious, healthy smoothie.  A fresh, home-made smoothie not only tastes great, it’s a wonderful way to give your body a large number of the healthy items on your target list. 

Ingredients (if you have a small blender or Nutribullet, decrease by half):

  • 1 cupful of greens (chopped and tightly packed spinach and/or kale)
  • 2 cups of fresh or frozen berries (blueberries, cranberries, blackberries, and/or strawberries)
  • 1 cut-up apple (include the apple peel!)
  • 1/4 teaspoon of turmeric powder
  • Pinch of freshly ground pepper (to increase absorption of turmeric)
  • 2 tablespoons of ground flax seeds
  • 1/2 package of silken tofu (optional)
  • 1/2 banana (optional)
  • 2 cups of water (you can add more or less, depending on how thick you like your smoothies)

Instructions:

  1. Add all of the ingredients to your blender. Secure the lid and blend, starting on the lowest speed and then increasing speed until you achieve a smooth consistency.
  2. Taste your creation and add a sweetener of your choice if needed (yacon syrup, honey or agave syrup are healthy choices). 
  3. Pour your smoothie into a tall glass and enjoy!

You’ll be rewarding your body with an abundance of healthy nutrition in one delicious drink!

Note: The above recipe will make about two large servings. If you have a large capacity blender, we recommend that you double the recipe and create smoothies that will last (in the refrigerator) for four days.  And remember, this “starter recipe” is simply a guide, so experiment by changing amounts and/or types of nutritious ingredients until you find the smoothie mix that you most enjoy.  One hint: try increasing the amount of greens over time – they may change the color but you don’t really taste them and they’re great for your health!