Pinto Beans and Veggies served on Freekeh

Pinto Beans and Veggies served on Freekeh

Pinto Beans, Veggies, and Freekeh #HilaryHerbivore

It’s been forever since a post. Busy promoting Whole Food Plant Based Lifestyle here in west Texas! Healthy City (a local nonprofit based in Midland) just had an awesome event last weekend entitled Food Is Medicine, with over 700 attendees who came to hear four awesome and renowned WFPB speakers: Dr. Scott Stoll, Brenda Davis, Dr. Doug Lisle, and DR. MICHAEL GREGER himself! I got all four of my books signed (one per author) and chatted with Dr. Greger for a bit…mind-blowing! He is my nutritional hero 😊.  Also, I was on TV! Got to do a cooking demonstration of a Plant Pure Nation Cookbook recipe on a local news program to promote the event! Suffice to say, on top of summer traveling, volunteering at the hospital and with Healthy City, working a full time job, and trying to start my own WFPB meal business, does not leave much time for blogging! But here is a meal I cooked for dinner this week! As usual, vegan, whole foods, no oil or added sugars. Turned out really well! The pinto beans and veggies are full of nutrients and fiber, and had a good flavor. I especially enjoyed the Cracked Freekeh. Freekeh is the next supergrain! I think it outdoes quinoa, in ease of cooking (no rinsing), taste, texture, and digestibility (as long as you are not gluten intolerant). Freekeh is wheat that is harvested when it is still young and green. It is originally of Middle-Eastern origin. The cooked texture of the freekeh is firm yet chewy, with a nutty-like flavor…in short, delicious.
Freekeh is low in fat and high in protein and fiber. For a serving, freekeh has more protein and twice as much fiber as quinoa (more filling!), and won’t spike your blood sugar much (low glycemic index). It is also high in iron, calcium, and zinc.

Pinto Beans, Veggies, and Freekeh #HilaryHerbivore

Freekeh Instructions:

To cook cracked freekeh in an Instant Pot, put twice as much water as grain in the pot (2:1 ratio), and cook on Manual setting for 12 minutes. It comes out delicious and fluffy! If you don’t have an Instant Pot (which you really should- they are amazing!), cook according to freekeh package directions.

Pinto Beans, Veggies, and Freekeh #HilaryHerbivore

 

Pinto Beans and Veggies

7-8 servings

Pinto Beans, Veggies, and Freekeh #HilaryHerbivore

Ingredients:

  • Vegetable stock to sauté
  • 1 chopped onion
  • 4 mini or one regular chopped bell pepper
  • 3 cloves minced garlic
  • 15 oz can diced tomatoes
  • 4 cups cooked pinto beans (or two cans rinsed and drained)
  • 3 cups frozen corn
  • 5 Chopped sweet potato or yellow potato (already cooked/microwaved to speed cooking time)
  • 1 cup spinach
  • .5 tbsp chili powder
  • 1 tsp cumin
  • 1 tsp oregano
  • 1 tbsp lime juice
  • Dash Cayenne
  • Tabasco or other hot sauce to taste
  • Sea salt (to taste)
  • Green onions and/or cilantro to garnish

 

Directions:

Sauté the onion, garlic and bell peppers over medium heat for about 3 to 5 minutes. Add in beans, corn, tomatoes sweet potato, spinach, spices, salt, and lime juice. Cook for about 5 to 10 minutes, turn off heat, and garnish if using. Serve on top of whole grain like freekeh, or in a whole grain tortilla.

 

 

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Tex Mex Hummus

Tex Mex Hummus

A different twist on hummus! Super simple. The tabasco/hot sauce allows for adjusting the spice level to preference. Fresh cilantro or some pico de gallo would also be a yummy addition to the recipe.

Makes about 1.5 cups

Ingredients:

  • 15 oz can no-salt added pinto beans, rinsed (or 1.5 cups cooked)
  • ~ 2 tbsp lime juice
  • 1 tbsp tahini (or extra tbsp water for a very low fat hummus)
  • Dash garlic powder
  • Dash smoked paprika
  • Dash cumin
  • Tabasco or other hot sauce to taste
  • Sea salt (to taste)
  • Water to reach desired consistency

 

Directions:

Blend all ingredients together with an immersion blender or in a food processor, scraping down the sides and adding water as needed. Serve with fresh veggies or oil-free tortilla chips!

Tex Mex Hummus #HilaryHerbivoreTex Mex Hummus #HilaryHerbivore

Chocolate Chip Mini Muffins

Chocolate Chip Mini Muffins

These muffins are so fluffy and delicious! People won’t know they are secretly healthy 😊

 

So about baking with eggs…while most baked goods call for eggs, it is super simple to substitute for them. Here is a list of some options, but you can find many more online! One egg is equivalent to:

  • 1 ½ tsp Ener-G Egg Replacer powder (found at most health food stores in box) mixed with 2 tbsp warm water (what I used for this recipe).
  • ¼ cup fruit puree (applesauce is most neutral, but can use banana, pumpkin, etc.)
  • 1 tbsp ground flax or chia seed + 3 tbsp water whisked
  • 1 teaspoon of baking soda along with 1 tablespoon of apple cider or white distilled vinegar
  • ¼ cup of whipped silken tofu

Play around with different eggless options to find your preference.

So, on to the muffins!

Ingredients for 48 mini muffins

  • 1 cup + 1 tbsp dairy-free milk
  • 1 tbsp apple cider vinegar
  • 2 cups whole wheat flour or spelt flour (I used mixture of the two)
  • 1 tbsp baking powder
  • ½ tsp salt
  • 2 tbsp brown sugar or demerara sugar
  • Dry sweetener(s) equivalent to around ½ cup sugar (I used mixture of unrefined sugar and stevia; adjust to your preference)
  • 1 “egg” (I used Ener-G)
  • 1/3 cup applesauce
  • 2 tbsp almond butter
  • 2 tsp vanilla
  • ¾ cup dairy free chocolate chips
These applesauce packs are exactly 1/3 cup!
You can use any non-dairy choc chips. These are what I used for this recipe.

Directions:

Preheat oven to 400F, and lightly oil the mini muffin tins, or line the tins with cupcake liners.

Mix together the non-dairy milk and apple cider vinegar and let sit while you mix other ingredients (letting it form buttermilk).

Vegan buttermilk. Mix vinegar (1 tbsp) and non-dairy milk (little over 1 cup) together and let sit.

 

In a large bowl, mix together the flour, baking powder, salt, and sugar/sweeteners.

In another bowl, beat together the “egg”, applesauce, almond butter,  vanilla and the milk/vinegar mixture.

Add the wet ingredients to the dry ingredients and mix until batter forms, but be careful to not overmix.

Fold in the chocolate chips, and add batter to the muffin tins, about ¾ full.

Bake for 10 minutes, and let cool.

Yellow Thai Curry

 

Yellow Thai Curry

Not “authentic”, but really tasty whole food plant based curry!

Serves 3-4

  • 8 oz tofu cut into cubes
  • 2 tbsp liquid aminos (or tamari or soy sauce)
  • 1 onion chopped
  • 3 cloves garlic minced
  • 12 oz mushrooms sliced
  • 2 yellow potatoes chopped
  • 1 cup carrots sliced
  • 1 bell pepper chopped
  • 1 ½ cups unsweetened plain plant milk (almond, cashew, oat, coconut, etc.)
  • 1 tbsp red curry paste
  • 2 tbsp lime juice
  • 1 tbsp ginger minced
  • 1 tbsp yellow curry powder
  • ¼ tsp coriander
  • ¼ tsp cumin
  • ¼ tsp sea salt
  • Optional cilantro, green onions, and cashews for topping

 

Directions:

  • Prepare the tofu by adding the liquid aminos and placing the cubes on a foil lined baking sheet in the toaster oven or regular oven at 350 F for about 10 minutes. Then flip the tofu over and bake for another 10 minutes.

20170514 Yellow Thai Curry

  • While the tofu is cooking, sauté the onion in a tablespoon or 2 of water in a large pot over medium high heat until soft and translucent.
  • Add in garlic, mushrooms, potatoes, carrots, bell pepper, and milk. Stir together and cook for a couple of minutes.
  • Add in the curry paste, lime juice, ginger, curry powder, coriander, cumin and sea salt.
  • Let the food continue to simmer until the potatoes are tender, but not mushy.
  • Right before serving, mix in the tofu.
  • Serve topped with cilantro, green onions, and cashews with a side of brown rice.

 

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Guilt-Free Breakfast Cookies

Guilt-Free Breakfast Cookies

Cookies for breakfast! Or anytime 😊 So simple and healthy. Also a very forgiving recipe- hard to mess up! I have seen similar recipes with only bananas and oats, but I like adding in a few extra things for flavor. Customize the way you prefer.

A tip- these cookies not only freeze well, I actually like eating them semi-frozen (strange, I know)! Great on a hot day.

 

Makes about 40 regular size cookies

  • 5 cups oats
  • ¼ tsp salt (optional)
  • 1 tsp baking soda
  • 1 tsp cinnamon (optional)
  • 4 very ripe bananas
  • 6 tbsp almond butter (or other nut butter)
  • 2 tbsp ground flax meal mixed with 3 tbsp water (optional, but helps with binding)
  • 1 tsp vanilla (optional)
  • Optional 1 to 2 tbsp date sugar
  • Optional add-ins include up to 1/2 cup of: vegan chocolate chunks/chips, cacao nibs*, nuts, raisins, other dried fruit, etc. I used a few of tablespoons of vegan dark chocolate and cacao nibs this time.

 

*Note: Cacao nibs are crushed cacao beans. They are like nature’s chocolate chips without sugar or artificial flavors added. They are rich, flavorful, and have a decent amount of nutrients, fiber, and protein. Very good for adding to cookies, topping smoothies, or in oatmeal. Be aware though, they can be a little too bitter for some people (especially those that don’t like dark chocolate), and a little goes a long way.

 

Directions:

    1. Preheat oven to 375 F, and line a large baking sheet with parchment paper.
    2. Add the oats to a food processor and pulse briefly a few times. You want some oat flour, but you also want some larger pieces for texture.
    3. Put the partially ground oats into a large bowl, and mix in the baking soda, salt, and cinnamon.
    4. Put the ripe bananas to the food processer, and blend until smooth.
    1. Add the almond butter, flax/water mixture, and vanilla to the bananas, and blend until well mixed.
    2. Pour the liquid ingredients into the oat mixture, and mix everything together.

7. Mix in any optional add-ins.

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My dog intently watching the food as usual 🙂

8. Scoop the dough onto the parchment paper using a cookie scoop or a spoon, and flatten each cookie slightly so they aren’t too rounded. You will probably have to make a couple of rounds of cookies if they won’t all fit on the cookie sheet.

9. Bake for 13 minutes, and let cool before eating. These cookies are great for on-the-go!

 

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