Week Four Recipes
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Week Four Recipes Salt is always optional. If you use it, make sure it is a good quality salt like Celtic Sea Salt, Real Salt or Pink Himalayan Salt. Breakfasts 1. Savory Oatmeal or Millet 1 cup gluten-free rolled oats or millet 1 cup (or more) of shredded or finely diced veggies of your choice 2 cups water or veggie broth (or 2 ½ cups for millet) Herbs/spices to taste: Options - coconut aminos, smoked paprika, poultry seasoning blend, cumin, coriander, za'atar, chili powder, parsley, cilantro, dill, salsa, Celtic Sea Salt. 1. Put all ingredients in a saucepan and bring to boil. 2. Cover and cook on low for 10 minutes for oats (or 25 minutes for millet). 2. Veggie Breakfast Bowl Make enough of each of these to keep in the refrigerator for a few days: 1. Roasted vegetables 2. Your favorite gluten-free grain: quinoa, wild rice, brown rice, millet, sorghum, teff or amaranth (amaranth is best when mixed with another grain). 3. Optional – if you prefer raw veggies, add thin sliced raw red onion, cabbage, sprouts, avocado, shredded carrots, green peas, 4. Optional – add cooked beans or lentils. 5. Top with a tasty sauce like salsa, pesto, guacamole, hummus or the best dang sauce ever - http://www.sondibruner.com/2013/10/08/the-best- dang-sauce-ever/ When it's time for breakfast just layer veggies over grains and top with your favorite sauce! Eat cold, at room temperature or warm up your breakfast bowl in the oven. 1 3. Breakfast Congee 1/2 cup millet ¼ cup brown rice or quinoa 2 cups vegetable broth or water 2 cups water 1 cup cooked mashed vegetables (i.e., butternut squash, sweet potato, carrot, rutabaga) 8 fresh shiitake mushrooms, sliced (or soaked dried mushrooms) 1 tsp Celtic Sea Salt Optional, add mixed greens and or sautéed onions and mushrooms to serve 1. Rinse grains, then add them to your slow cooker along with the broth, water, mashed vegetables, mushrooms and salt. Cook on low overnight. (Can also be made on the stovetop by bringing it to a boil, covering and cooking on low for 1 – 1 ½ hours.) 2. Serve topped with optional sautéed onions, mushrooms or mixed greens. 4. Beans in Purgatory Vegan Shakshuka 4 large cloves of garlic 3 cups diced tomatoes Celtic Sea Salt & pepper to taste (about ½ tsp salt & ½ tsp pepper) 2 tsp dried Italian herbs or your own variation of: • cumin seeds, whole • paprika • dried oregano • ground coriander • garam masala • Pinch of cayenne pepper • chilli powder 1 – 2 tsp red chili flakes – use more or less to adjust heat 1 tsp coconut sugar (optional but helps to bring out tomato flavor) 1 can or 1/1/2 cups cooked beans of your choice (alternately you can use thick slices of cooked sweet potatoes, cooked white potatoes or cooked winter squash) Indian Black Salt (Kala Namak) - optional for egg-like flavor 2 1. Sauté the garlic over medium heat until just starting to turn a little brown adding just enough water to keep from burning. 2. Add the tomatoes, salt, pepper, chili flakes, herbs and optional sugar. 3. Simmer over a medium heat for 5 minutes then add the beans or potato/squash slices. 4. Turn down the heat to medium-low and simmer for 15 minutes until the sauce is thickening and heated through. 5. To serve, garnish with chopped cilantro or parsley. 5. Savory Tomato & Pea Muffins 3/4 cup chickpea flour 3/4 cup brown rice flour 1/4 cup tapioca flour 1 Tbs aluminum-free baking powder 1 tsp baking soda 1/2 tsp salt 1/3 cup plant-based yogurt 3/4 cup vegetable broth 3/4 cup green onions, diced small 3/4 cup green peas 6 cherry tomatoes, halved or quartered (about ½ cup) 1. In a large bowl, mix the flours, baking powder, baking soda and salt. 2. In a medium-sized pot sauté the onions in a bit of water until they get soft, about 5 minutes. Add the peas and stir until thawed if frozen. 3. Mix yogurt and broth together. Then add to the dry ingredients. Stir well. 4. Fold in the onions, peas and tomatoes. 5. Line a muffin tin with 8 liners. Fill the muffin cups, and pour water into the empty tins (this prevents them from burning with nothing in them) 6. Bake for 30 minutes, until a toothpick inserted comes out clean. Cool completely before storing. 3 6. Savory Granola 2 cups gluten-free rolled oats 1 cup cooked lentils (optional) 2 Tbs aquafaba 1 tsp curry powder 1/2 tsp Celtic Sea Salt 2 Tbs maple syrup 1. Preheat the oven to 300 degrees F. 2. In a large bowl, combine oats, cooked lentils, curry powder and salt. 3. Stir in the aquafaba and maple syrup, if using. Mix well to ensure the granola is evenly coated. Taste and adjust the amount of curry powder or salt if necessary. 4. Bake for 30 - 40 minutes until it starts to brown, stirring the granola every 10 minutes to ensure it cooks evenly. 5. Remove from heat and let cool before storing in a quart jar. Serve with unsweetened oat milk or other plant milk. 7. Banana Wild Blueberry Smoothie • 2 bananas (use more if you wish) • 2 cups frozen wild blueberries (or any frozen berry) • 1 cup fresh spinach leaves, packed • 1.5 cups coconut water or water • Optional, 1/4 teaspoon cinnamon, or more to taste 1. Place the coconut water or water and bananas in a blender and blend well. 2. Add the frozen berries, spinach and cinnamon if using and blend until smooth. 4 Snacks Have a little snack at least every two hours to support adrenal glands. Best snacks are a combination of fresh fruits plus vegetables, i.e. - • apple slices with dates & celery sticks • lettuce with pear slices • banana, coconut water & raw spinach leaves More healthy snack ideas here - https://www.medicalmedium.com/blog/10-snacks-for-adrenal-health https://www.healthygrocerygirl.com/blog/veggie-hummus-cups/ 5 Lunches 1. Miso Soup 4 cups water 2 carrots, sliced 4 green onions, sliced 1 Tbs ginger root, cut into matchsticks 3 Tbs coconut aminos 1 cup cooked chickpeas (optional) 2 cups kale or collard greens, finely sliced into ribbons 1/4 cup chickpea miso paste 1. Place carrots, (chickpeas if using) and ginger into a medium pot and sauté for about 5 minutes, adding only enough water to keep from burning. 2. Add water and bring to a boil. 3. Reduce heat and simmer for 20 minutes. 4. While soup is simmering, heat your skillet to medium, add coconut aminos and kale or collards. 5. Cook until kale or collards are tender, adding a just enough water to keep from burning. Set aside. 6. Once carrots are fork tender, turn off heat and add shredded kale or collards to soup. 7. Scoop out 1 cup of soup broth and whisk with chickpea miso paste. Then mix back into pot of soup. 8. Serve garnished with raw green onions 6 2. Black Eyed Peas & Sweet Potato Hash Adapted from veganricha.com 1/2 medium onion chopped 3 cloves of garlic finely chopped 1 sweet potato peeled and cubed small (1.5 to 2 cups cubed) 1/2 red, yellow or orange bell pepper chopped small 1/2 tsp or more Celtic Sea Salt (depends on whether the black eyed peas are salted) 1/2 tsp thyme 1 tsp harissa spice blend or 2 to 3 tsp paste 1 1/2 cups cooked black eyed peas 1 1/2 cups or more chopped baby greens 1/4 to 1/2 tsp smoked paprika ground cumin black pepper, or more harissa spice blend for garnish cilantro and/or scallions and lemon juice for garnish 1. Sauté onion and garlic and a pinch of salt I just enough water to keep from burning and cook until translucent. 5 to 6 minutes. Stir occasionally. 2. Add sweet potato, bell pepper, 1/4 tsp salt, thyme, harissa and toss well to coat. Cover and cook for 3 minutes. 3. Add a splash of water (2 to 3 Tbs) and mix. Cover and cook for 8 to 10 minutes undisturbed. Stir and check if the sweet potatoes are done. Cover and cook for 2 minutes or so longer if not done. 4. Add the black eyed peas and greens and mix well. Increase heat to medium high and cook for 2 minutes. Taste and adjust salt and heat. Add cumin, black pepper or more harissa spice blend if needed, and a dash of lemon. Mix well. 5. Take off heat. Garnish with cilantro and serve as is, or make a bowl with cooked grains, lettuce/greens and a dressing. Note: If using collard greens or other longer cooking greens, add collards at step 4, mix and cook until wilted, then fold in black eyed peas and continue. 7 3. Vegan Mac & Cheese Adapted from Medical Medium blog Mac & Cheese (Gluten-Free, Dairy-Free, & Fat-Free) 12 oz gluten-free, corn-free elbow (or other shape) pasta 2 medium-sized potatoes, peeled, diced and steamed until tender 1 medium-sized carrot, peeled, diced and steamed until tender 1 tsp garlic powder 2 tsp onion powder 1/2 tsp paprika 1 tsp dried oregano 1/2 tsp turmeric (optional for color) 1 Tbs lemon juice 1/2 tsp Celtic Sea Salt, more to taste 1/2 cup water or vegetable broth Black pepper, to taste Optional, 1/4 cup sunflower or cashew cream 1. Cook the pasta in boiling salted water until soft.