Banana Walnut Bars

These bars are great anytime!  It's so filling so it can be breakfast (add fruit) or it can be a snack when you have the munchies.  Stress eating never felt so good! 

Banana - Walnut Bars

adapted from Straight Up Food
makes around 12 bars

1 cup nondairy milk
3.5 ounces of dates (7 medjool or 12 deglet noor), chopped
2 tsp vanilla
1/2 cup dry/uncooked millet (or millet flour)
1/2 cup old-fashioned rolled oats (or gluten free)
1 1/4 c old-fashioned rolled oats (or gluten free)
2 tsp cinnamon
2 very ripe bananas, sliced (1 1/2 c) or persimmon puree
3/4 cup walnuts, chopped
1/2 cup craisins

Preheat oven to 350.  Line an 8x8 baking dish  or pan with parchment paper.
In a blender, add the milk, dates and vanilla and set aside to soak for 15 minutes.  In food processor, chop the walnuts and set aside.  Load the 1/2 c millet and 1/2 cup oats into the food processor and grind into a flour.  Put the flour in a mixing bowl and add the oats and cinnamon and stir.  In the blender add the bananas or persimmon puree.  Blend just briefly so the banana and dates are still in small bits.  Add the mixture to the dry ingredients and stir well.  Stir in walnuts and craisins.
Pour into the baking dish and spread evenly.  Bake 30-35 minutes until lighly browned.  Allow to cool at least 15 minutes before cutting.
This is excellent topped with berries and drizzle of honey or maple syrup.

Fluffy Wheat pancakes

This is a recipe I do EVERY week.  I make these for the kids on one day (triple the recipe) then freeze them in stacks of 2 in a large ziplock bag and just warm them up for breakfast.  I make them drink a smoothie first but between the two this fills them up til lunch.  Cereal does not do that...

Boozer Farms in Thorsby had strawberry puree in their CSA box this week and I decided to replace the applesauce in this recipe with strawberry and it was divine!  Especially topped with more strawberries and maple syrup 😛

Note on whole wheat:  get the non-GMO or organic whole wheat flour.  This will ensure that you are not getting a dose of Round Up which is used on wheat crops during growth and just before harvest.  Some evidence points that this could be a possible cause of gluten sensitivity in some people.  If it is organic it is already non-GMO.

Fluffy Wheat Pancakes
adapted from recipe in PlantPure Nation Cookbook

makes 8-12 pancakes

1 cup whole wheat flour (non-GMO or organic)
1 TB sugar, (I use organic, raw and sometimes Sucanat)
2 tsp baking powder
1/8 tsp sea salt
1 c nondairy milk
2 TB unsweeted applesauce (or strawberry puree)
2 tsp vanilla powder (optional)

Whisk dry ingredients in a bowl.  In a glass measuring cup add milk and puree or applesauce.  Whisk together.  Add wet ingredients to dry ingredients and stir together.  Some lumps are fine, don't overmix.  Heat a non-stick griddle pan over medium-high heat.  Use 1/8 cup to measure pancakes and since the batter is thick you can use the cup to spread out the batter to make a normal sized pancake.
Cook until bubbles appear in the middle of the pancake.  Flip and cook for another minute or 2.

Leeks and Cabbage Mash or Irish Potatoes

This is a great way to use your leeks in a dish so filling it can be lunch!  I adapted this from the Plant Pure Nation cookbook which has TONS of great recipes.

Leeks and Cabbage Mash
aka Irish Potatoes

6 small to medium potatoes

2 leeks, chopped
1/2 head of cabbage, chopped
1 small onion, diced
2 cloves garlic, minced
1/2 cup unsweetened, original non-dairy milk
vegetable broth for sautee, maybe 2 TB
1/4 c nutritional yeast
1 TB garlic powder
salt and pepper to taste

If you have an instant pot, you can easily steam these whole.  Scrub and poke holes in potatoes and place on a rack in the instant pot.  Pour in 1 cup water and steam on manual for 16 minutes.  Remove potatoes and place in a mixing or serving bowl.  They will be so tender you can easily mash with a potato masher.  If you do not have an instant pot, cut into 1 inch cubes and steam or bowl in a pot until tender.
Sautee onions, leeks and cabbage in a skillet adding vegetable broth to keep from sticking.
To the bowl of potatoes, add minced garlic, milk, nutritional yeast and garlic powder.  Mix together using the potato masher.  Fold in the sauteed vegetables.  Salt and pepper to taste.

Strawberry Cobbler with Aquafaba Whipped Topping

This can obviously work for any fruit but I had some delicious strawberries from our local farm, Boozer Farms so I had to make it.  The recipe is from Straight Up Food but I changed some things around.  I like that it's full of real food and not processed junk.  I used a store bought coconut whipped topping (yes, it's processed, I know) but if you don't like coconut, I'm including a recipe below to use aquafaba to make an unprocessed whip that is also awesome.

Strawberry Cobbler

For the biscuit topping:
1/2 cup non-dairy milk
2 ounces pitted dates (3 or 4 medjool or 7 Delget Noor), chopped
1/2 cup persimmon pure (or 1/2 ripe banana, sliced)
1 tsp vanilla extract
1 1/2 c old fashioned oats (or gluten free)
1 1/2 tsp baking powder
1/4 tsp cinnamon

For the fruit sauce:
1/2 cup juice (I used juice from a blood orange)
1/2 cup water
2 ounces pitted dates (3 or 4 medjool or 7 Delget Noor), chopped
2 TB lemon juice
1/4 cup old fashioned oats
1/2 tsp cinnamon

The fruit:
4 cups strawberries, chopped or any other fruit

1.  To start the biscuit topping, place the milk, dates, persimmon puree (or banana) and vanilla in a small bowl and let sit for 15 minutes to soften the dates.
2.  Preheat oven to 375 and set aside an 8x8 baking dish.
3.  Grind the oats into a flour.  Make sure you have a total of 1 3/4 cup oat flour when done.
4.  Chop the berries and place in a medium sized bowl.
5.  To make the fruit sauce, place the water, juice, dates, and lemon juice in blender and blend until smooth.  Add 1/4 cup oat flour and the cinnamon and blend again until smooth.
6.  Pour fruit juice into the bowl of berries and toss.  Spread evenly in the dish.
7.  Finish the biscuit topping by whisking the remaining oat flour, baking powder and cinnamon together in medium bowl.
8.  Pour soaking ingredients in a blend and blend until smooth.  Add to dry ingredients and mix well.
9.  Spread batter over the fruit and sauce evenly.  Bake uncovered for 30 minutes or until topping is lightly browned.


Whipped topping

Aquafaba is the liquid that comes from cooking garbanzo beans.  I know, I thought it sounded crazy and a little gross at first but it turns out to be a cool experiment.  I found that using the liquid from a can of beans works better for this recipe than using liquid from cooking the beans yourself.  You can google Aquafaba Whipped topping and get many versions using various ingredients but I usually have all this on hand.  This comes to you from Fork over Knives.

1/4 cup aquafaba (1 15 oz can yields 1/2 cup)
1 TB pure maple syrup
1 tsp pure vanilla extract

Drain the liquid from a can of No Salt Added Garbanzo beans.  Use the beans to roast as a snack or as a topping on salad.  Combine the liquid, syrup and vanilla in a mixing bowl and beat with a hand mixer on high speed until foamy.  It will take a good 5 minutes until stiff peaks form.  It it not really good left over so eat it all in one sitting 😁

Sweet Potato casserole

It was Easter Sunday and I wanted a sweet potato casserole I could feel good about.  I like to use dates in place of sugar so I decided to use date paste to mix in the sweet potatoes.  When I thought about the topping I figured the traditional raw pie crust using dates and pecans would work and it really did!  I have only made this once so this recipe has some altercations that I think will work better so I may be updating this as I make it again..

Pre-Prep work
Sorry, I hate the recipes that require things I need to do hours before because I typically don't read recipes hours early so if you are like me I'm sorry..  Make the date paste first and the good news is you can use this in other recipes too!

Date Paste
1/2 lb dates, pitted
1/2 cup water
Soak the dates in water for a few hours. Blend in a food processor until smooth.


Sweet Potato Casserole - you can feel good about!
5-6 sweet potatoes (5 large or 6 medium)
1/2 cup date paste
1/4 tsp vanilla
1/8 tsp salt
1/8 tsp cinnamon

Topping
1/2 cup oats, can easily use gluten free
2 c. pecans, toasted on 350 for 20 minutes
1 1/2 c dates, pitted
1/4 tsp salt
1/2 tsp baking powder
1/4 tsp cinnamon
1 TB plant based butter                                                                                                         

Preheat oven to 350.  Get a 8x8 casserole dish nearby.  This can work in a 9x13 but you may not have enough topping to have a thick layer all the way across.  If you have an instant pot you can use it to steam the potatoes while you are getting the topping together.  Peel the sweet potatoes and place it on the rack, add a cup of water and choose Manual for 16 minutes.  Or you can peel and steam in a steamer pot.  You can also bake them and peel. 
In a medium mixing bowl, add the sweet potatoes, date paste, vanilla, salt and cinnamon and either mash with a potato masher or mix with a hand mixer until combined.  Spread out into the dish.

For the topping, process the oats in a food processor until ground into flour.  Pour flour into a small mixing bowl and whisk in the baking powder.  Next process the pecans in the food processor for a few seconds.  Remove the lid and add the salt and cinnamon.  Replace the lid and while the processor is going add the dates a few at a time from the opening in the top.  Remove the lid and S-blade and stir in the dry ingredients.  Last, stir in the melted butter.  Spread topping evenly over the sweet potatoes and bake for 20 minutes.

Ceasar dressing *unprocessed, dairy free

I LOVE caesar dressing, not just because it's delicious, but because caesar salads are covered in dressing.  I haven't been able to enjoy it in a while because I don't want the high fat, dairy options that are out there and a lot of the vegan options used vegan mayonnaise, which I have and use very sparingly on sandwiches but it's so high in fat that I try to limit my use.  So, when I found this recipe in the Straight Up Food cookbook I got super excited!  I have tweaked it a little because I do that.  I am my mother's daughter after all..  So, here is my version 😋  Still unprocessed and you can feel good about loading the salad!

Caesar Dressing
*adapted from Straight Up Food Cookbook
Makes 1 cup

1/2 c water
1/2 c raw, unsalted cashews
2 TB lemon juice
2 TB mustard (dijon or stone ground)
2 dates (or in place of date and prune you can use 1 TB raisins)
2 cloves garlic
1 tsp ilalian herb seasoning
1 tsp garlic powder

Place all the dressing ingredients into a blender and set aside for 15 minutes (so cashews can soften, but you can bypass this step if you have a high speed blender like vitamix).  Blend until smooth.

*Nut free option - replace cashews with 3/4 c cooked (or canned) white beans.

Butternut Squash Quinoa Casserole

The Boozer Farms box this week had a HUGE butternut squash!  After peeling and chopping into cubes it made 14 cups!  This recipe needs 6 cups so I steamed all of it and froze the rest.

This is a recipe we did in one of our meal prep classes, Incredible Health Made Easy, which we hope to start back after our quarantine is over.  The meals that were sent home with the customers recieved rave reviews, even by the husbands who previously refused to eat plant based. 😆

Butternut Squash Quinoa Casserole

Servings 6-8 (6 if it's a meal, 8 if it's a side)

*modified from trialandeater.com

6 c cubed butternut squash

1 c uncooked quinoa + 2 cups water (3 c cooked)

1 can sweet corn, drained

1 can black beans, drained and rinsed

1 can diced tomatoes, drained (fire roasted would work great)

1 TB cumin

1 lime, juiced (or 2 TB)

1-2 c cheddar cheese (non dairy works fine)

1 avocado, diced

salsa

Preheat oven to 400.

Steam 6 c butternut squash.  Meanwhile, bring 2 cups water to a boil and add 1 cup quinoa.  Simmer for 15 minutes or until water is absorbed.

In a 9x13 casserole dish add the cooked squash, corn, black beans, tomatoes, cumin, lime juice, salt and pepper and toss together.  Top with quinoa and mix again.  

Top with cheese and bake for 15 minutes or until cheese is melted.

Top with avocado and spoonfuls of salsa.

Cream Cheese brownies

These are my go-to brownies for every occassion.  They are intense chocolate so they are not for the faint at heart.  Vegan and non-vegan alike will go crazy over these when loaded with cream cheese frosting!

Raw Brownies

2 cups walnuts
2 cups pitted dates
3/4 cups cocoa powder
1 TB maple syrup
sprinkling of salt

In a food processor, pulse walnuts until nicely ground.  Remove lid and add cocoa and salt and blend for a few seconds.  Add pitted dates, a few at a time through the funnel along with the maple syrup.  Be careful not to overblend as it will be a gummier texture.

*For a more nut textured brownie, before making the brownies chop 1 c almonds, remove from the processor then make brownies as directed.  Pull out the blade and stir in almonds.

*For more chocolate, after processing the brownies pull out the blade and stir in 1 c dairy free chocolate chips.  You can also add 3/4 cup coconut flakes if you like.

Transfer the brownie mix to an 8x8 lined with parchment paper and press down until even.  Freeze for 30 minutes until set.  Top with Cream cheese frosting.

Vegan Cream cheese frosting

*adapted from detoxinista.com

1 large japanese sweet potato (white flesh), peeled and chopped into 1 inch cubes
1/2 cup maple syrup
6 TB coconut oil, melted
2 TB water
1 tsp lemon juice
1 tsp apple cider vinegar
1/8 tsp salt

Steam sweet potato cubes for 10-15 min.  Fill one cup with sweet potato and mash with a fork until cup is packed.  Transfer mashed potato and rest of the ingredients into a blender and blend until silky smooth.  Add more water if needed to reach smooth consistency.  You can now frost your brownies or transfer to a bowl to keep in the fridge for up to a week.

Mac and Cheese *kid approved, nut free, soy free, gluten free

This is a sauce that was surprising given it was made up of potato and carrots.  My son enjoys this and he's the pickiest of eaters.  When it's left over it does tend to be a little dry so you will need to add a little butter or milk to thin it out again.

Mac and Cheese 
nut free, soy free and gluten free
*adapted from Brand New Vegan
Serves 4

12 ounce box of Brown rice macaroni noodles
3 medium yukon potatoes
7-8 oz carrots, chopped (about 1/2 of a 16 oz bag of baby carrots)
1/2 cup of water from the boiled potatoes
1/4 cup plus 2 TB nutritional yeast
2 TB lemon juice
1 tsp apple cider vinegar
1 tsp salt
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp brown mustard (or dijon)
1/8 tsp turmeric

Wash and scrub potatoes and carrots, peel if desired.  Chop in uniform pieces and steam or boil in water for 10 minutes.  Let rest for 5 minutes.  Transfer veggies with a slotted spoon into the blender.  Use 1/2 cup of the potato water.  Pulse in blender.  Add remaining ingredients and blend until smooth and creamy.  Taste and add more salt if desired. 

Boil noodles according to the package directions.  Pour sauce over drained noodles and enjoy!

Rosemary Potato Soup

This turned out to be delish and very filling!  If you are trying to save money, nothing is easier than good old potato soup!  And when you make your own oat milk it's even cheaper. 

Rosemary Potato Soup
*adapted from FatFree Vegan Kitchen
Serves 4

3 potatoes (yukon or russet), peeled and cooked
*I bake these in the instant pot for convenience - manual for 22 min, you can also steam
1/2 small sweet onion
1 cup vegetable broth
1/4 tsp fresh rosemary, chopped
1/4 tsp white paper
1 tsp salt, to taste
1 TB tahini
1 TB nutritional yeast
1 1/2 cups unsweetened, non-dairy milk
*to make your own oat milk just blend 1 cup oats with 4 cups water then strain in tea towel

In a stock pot, saute onion in a little vegetable broth until translucent.  Add all the rest of the ingredients and use an emersion blender to blend everything together.  If you do not have one, use a potato masher.  Mix everything together and bring to low boil then simmer for 20 minutes.  Stir occasionally to keep from sticking to the pot.  If you don't have a potato masher, blend everything in a blender before heating up in a pot.

Persimmon Pudding

This is a recipe that changed people's view on persimmons.  This is delish and sweet and super healthy!  Pair it with fruit to keep it healthy or splurge on some ginger snap cookies or graham crackers.  It will be the hit of your party, for sure!

Persimmon Puddingrecipe by Carolyn Strickland

3 persimmons (peeling makes the pudding a little smoother)
2 pitted dates
1/2 cup raw cashews (sit in hot water for 10 min if you don't have a high speed blender)
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
splash of lemon juice
a few tablespoons of plant based milk

Whirl all ingredients in high speed blender until well blended.  Pour into bowls and serve immediately or cover and chill in the fridge.

Vegetable Crescent Roll

Vegetable Crescent Roll

We made this at meal prep using different ingredients than the recipe.  Since everyone wants to know how we made it, I will use our recipe instead.  The actual recipe calls for mushrooms instead of Mexican sausage and I added in the peppers and yellow squash to give more veggies.

2 medium shallots, diced (1/2 c)
1 tsp olive oil
2 cloves garlic, minced
1 yellow squash, chopped
½ red pepper, diced
½ yellow pepper, diced
¼ c red cooking wine
¼ pkg (1 link) Field Roast Mexican “sausage”, diced
¼ of medium butternut squash, peeled and cubed (1.5 c)
¼ bunch kale, stems removed and chopped (1.5 c)
¼ c balsamic vinegar
1 packages of Immaculate Baking Company Crescent Rolls

Preheat oven to 350 and line a baking sheet with parchment paper.
In a large pan over medium-high heat, saute the shallots in the oil with a pinch of salt.  Cook for 5 minutes until shallots begin to brown.  You can also use vegetable broth to keep from sticking if you want to go oil free.  Add sausage and lightly brown, about 5 minutes.
Add garlic, yellow squash and peppers along with red cooking wine and cook for 10-15 minutes until the cooking wine has evaporated and vegetables are tender.   Stir in kale and turn down the heat as the kale wilts down.
While that is cooking steam butternut squash in steamer pot.  Meanwhile heat ¼ c balsamic vinegar in a small saucepan stirring until it reduces to a glaze. 
On parchment paper make a roll with the crescent rolls.  Use fat ends of the triangles and overlap in a line (tips will be pointed away from the middle on either side) for the cooked mixture to fit then fold over the tips to cover.  There will be veggies peeking out and that’s ok.  Brush or spoon the glaze over the roll and bake in the oven for 25-30 minutes.

*This can also be made into a holiday ring (wreath).  Just double all the ingredients and form the roll into a ring using the additional can of crescent rolls.

Black Eyed Pea and Greens Soup

Black Eyed pea and Greens soup

*adapted from Carolyn Strickland

2 15 oz cans black eyed peas, drained and rinsed
½ TB extra virgin olive oil
1 large yellow onion, chopped
2 cloves garlic, finely chopped
½ package (2 links) Field Roast Smoked Apple Sage “Sausage”, sliced or diced
2 stalks celery, chopped
6 cups vegetable broth
1 large bunch kale, stems removed (also great with collards)
4 carrots, chopped
½ tsp liquid smoke
½ tsp smoked paprika

Heat oil in skillet (or use some veg broth for oil free version).  Cook sausage until lightly browned (2-3 min).  Set aside in a bowl.  In a stock pot over medium-high heat, saute onion, garlic and celery until onion is translucent, 5-8 minutes adding water a few T at a time to keep veggies from sticking to pan.  Add drained and rinsed black eyed peas and broth and bring to a boil.  Add carrots, liquid smoke, and paprika (add collards here, if using) – simmer until tender, at least 20-30 minutes more.  Add sausage and kale and simmer 10 minutes. 

Makes roughly 6 servings