September 23, 2018
Another great class! This one focused on whole plant based food, easy on the budget, simple to prepare, totally nutritious and absolutely delicious.
As always, the class started with a green smoothie. This one was mango kale. If you are new to green smoothies, or introducing them to your kids, start with a bit less kale and gradually increase the amount. Thanks Cecile for the suggestion to add a pinch of black pepper to the smoothie to boast the turmeric absorption. I have added this my recipe.
Place ingredients in a blender in the order given. Blend until smooth.
Baked Pinto Beans
Be sure to chop the carrots and onions very fine (a food processor works great) as they are designed to provide a nice texture to the dish as well as sneaking in a bit more veg. If you don’t have a food processor, feel free to skip the carrots.
You can also substitute any other bean you like for the pinto beans.
Serve with steamed greens, a grain (rice, quinoa, barley, buckwheat), baked potato or a whole grain bun. For the class, we served this with Silver Hills Sprouted bread topped with smashed avocado.
These beans freeze really well. I like to freeze them in 2 cup portions. That way I can keep a constant supply in the fridge to easily add beans to any meal. And these beans are great for breakfast too.
• 4 cups dry pinto beans
• 1 tsp salt (optional)
• 1 large onion, diced
• 1 or 2 carrots, chopped fine
• 4 cloves garlic, minced
• ¼ tsp pepper
• ¼ cup molasses
• ½ cup tomato paste
• 1 tbsp vegan Worcestershire sauce
• ½ cup maple syrup
• ½ cup vinegar
• 1 tsp Dijon mustard
• ¼ tsp cayenne
• ½ tsp salt
• Couple shakes liquid smoke (optional)
• 3 cups water
SLOW COOKER METHOD:
1. Cover beans with plenty of water (about 12 cups) and let soak overnight. Drain and rinse. Place in slow cooker with salt, if using. Cover beans with water (about 6 cups) and cook on high 3 to 4 hours, or until just tender. Drain.
2. Place the beans in the slow cooker with the remaining ingredients. If necessary, add more water so that the liquid covers the beans. Cook an additional 3 hours on high. Add more water if it becomes too dry. Adjust seasonings to taste. (note, you can cook the beans one day and do the next step another.)
1. Cover beans with plenty of water (about 12 cups) and let soak overnight. Drain and rinse. Place in in a large pot with salt, if using. Cover beans with water (about 6 cups). Bring to a boil and simmer on stovetop until just tender, about 1 hour. Drain.
2. Place the beans in a large oven safe pan. Add remaining ingredients. If necessary, add more water so that the liquid covers the beans. Cook an additional 1 to 2 hours 300F. Check the beans every half hour and add more water if it becomes too dry. Adjust seasonings to taste. (note, you can cook the beans one day and do the next step another.)
USING CANNED BEANS:
Skip step one above. Use about 12 cups cooked beans in the recipe. Drain and rinse beans.
Sweet Chilli Broccoli Salad
This is a great side for any meal. To make it into a whole meal, add 1 can of drained chickpeas. This dressing is also good on a cabbage salad for a change from the usual coleslaw dressings. And the salad keeps well in the fridge so it can be made ahead of time and leftovers taste even better the next day. A great way to add more cruciferous veggies to your diet.
The recipe is from The PlantPure Kitchen by Kim Campbell.
• ¼ cup lemon juice
• ¼ cup water
• 3 tbsp low sodium soy sauce (or 2 tbsp regular plus 1 tbsp water)
• 3 tbsp maple syrup
• 1 tbsp tahini
• ½ to 2 tsp sriracha (optional)
• 2 garlic cloves, peeled
• 1 head broccoli, cut into small florets
• 1 red pepper, seeded and diced
• 2 carrots, peeled and shredded
• ¼ cup red or green onion, chopped
Combine sauce ingredients in a blender and blend until smooth. Toss salad ingredients together in a large bowl. Add the sauce, toss and serve.
Greens are one of the most important part of your diet, so be sure to have 2 servings everyday, either in a green smoothie, mixed into a main dish, or served alone cooked. This simple to make dish is one of my favorites and is great with kale, chard, spinach or beet greens. For this class, we used kale. I like to shred the kale very fine before cooking.
- 8 cups kale, destemmed and finely chopped
- 2 tbsp Dijon mustard
- 1 tsp maple syrup
- pinch of salt
Bring about 8 cups of water to a boil in a large pot. Add kale and cook about 5 minutes, or until bright green and tender. Drain and squeeze out excess moisture. Add mustard, maple syrup and a pinch of salt. Toss well and serve.
Pumpkin Chia Pudding
The recipe is adapted from Forks Over Knives. I removed the chili powder and black pepper, reduced the cloves and increased the maple syrup. For the class, we served the pudding in small glass cups layered with granola, topped with a maple glazed pecan and served with Vanilla Nice Cream (recipe below). Any leftovers are great mixed with your morning overnight oats.
• ¼ cup chia seeds
• 2 cups almond milk or plant-based milk of your choice
• 2 cups pumpkin purée
• 1 teaspoon ground cinnamon
• ½ teaspoon ground ginger
• ¼ teaspoon ground nutmeg
• 1/8 teaspoon ground cloves
• 2 teaspoons vanilla extract
• ¼ cup maple syrup, or more to taste (or substitute date paste)
1. Mix the chia seeds and almond milk in a jar or bowl, and let the mixture set for 5 minutes. Whisk or stir the mixture vigorously to evenly disperse the chia seeds. Cover the jar, and transfer to the refrigerator to chill for at least 4 hours, or overnight.
2. In a small bowl, whisk together the cinnamon, ginger, nutmeg and cloves.
3. Remove the chia pudding from the refrigerator, and stir in the pumpkin purée, dry spice mixture, vanilla extract, and maple syrup. Serve garnished with coconut flakes. If desire, serve with whipped coconut cream or vanilla nice cream.
Vanilla Nice Cream
- 1/2 cup plant based milk (I used Cashew)
- 2 tsp vanilla extract
- 5 frozen bananas
Place milk and vanilla extract in a high speed blender or food processor. Pulse to combine then on high speed (or frozen dessert setting) add bananas slowly. Push down to combine well, if necessary. Store in freezer for 2 to 3 hours before serving to harden slightly. (If left longer it may freeze too solid to scoop out. If so, take out of the freezer and store in fridge for 1 hour before serving. ) Note, letting the bananas thaw slightly will help your blender to process this to a smooth texture. If necessary, add a bit extra milk to process.