Healthy Facts – February 2015 Recipes

Healthy Vegan Recipes

LuAnn’s Creamy Pineapple Pudding
White Bean, Escarole and Roasted Veggie Soup
Simple Curry Dinner
“House” Dressing

ALL recipes are Vegan and Gluten Free

LuAnn’s Creamy Pineapple Pudding

Recipe by LuAnn Bermeo, author of Amazing Meals 1 and 2
For more information, find Amazing Meals on Facebook or e-mail LuAnn:

1 cup uncooked millet
4 cups pineapple juice
1/2 cup water
1 (20-ounce) can crushed pineapple in juice (divided use)
2/3 cup raw cashews, rinsed and drained
1/4 cup lemon juice
1/4 cup agave nectar or preferred sweetener (or to taste)
1 Tbsp. vanilla extract
1/2 tsp. salt

In a saucepan, combine the millet, pineapple juice and water; bring to a boil over high heat, then reduce the heat to medium-low and simmer, covered, for 1 hour, or until the millet has completely absorbed the liquid, stirring occasionally.

Meanwhile, open the canned pineapple; using a slotted spoon, remove and set aside 1 cup of the pineapple, allowing the juice to drip back into the can.

Using a high-powered blender, blend the rest of the pineapple and juice and the
remaining ingredients until completely smooth. Add the cooked millet to the blender; cover and blend until completely smooth.

Fold in the reserved pineapple. Transfer the pudding to a pretty bowl. Serve warm, or cover and chill. If desired, top pudding with fresh fruit and/or granola or toasted coconut. (Will thicken as it cools)

White bean, escarole and roasted veggie soup

2 tsp. oil
2 tomatoes, quartered
2 onions, quartered
6 garlic cloves, peels on or off (your choice for roasting)
½ butternut squash, peeled and sliced in ½ inch rounds, then quartered
4 carrots, scrubbed and cut in half lengthwise
4 bulbs Kohlrabi, peeled and quartered
2 quarts broth of choice or water/boullion mixed
4 cups escarole (or kale)
2 cans great northern or white beans, rinsed and drained
2 sprigs fresh thyme
2 sprigs fresh rosemary
dash red pepper flakes
2 Tbsp. White vinegar of choice

Preheat oven to 400 degrees. On the stove, bring broth and fresh herbs to a gentle boil for 20 minutes. Remove herbs, set aside.
Add escarole and cook until tender.

Arrange carrots, tomatoes, onions, squash, garlic and kohlrabi on roasting pan. Drizzle with oil and toss with salt and pepper. Bake 45 minutes, stirring once or twice.

When oven veggies are done, take out and chop what you want for end product of soup. Puree the remaining veggies, fresh herbs and crushed red pepper in batches and add to the broth. Use a little water to help get every bit of roasted veggie from pan into the soup! Add beans, vinegar and salt and pepper to taste.

Simple Curry Dinner

1 head cauliflower
1 pkg. tempeh, curry marinated flavor, sliced and pan fried until brown Optional)
1 cup frozen green beans
3 carrots, sliced
1 can lite coconut milk
2-3 tsp. Thai green or red curry paste
1-2 tsp. curry powder
2-4 tsp. fresh lime juice, optional
1 tsp. salt

Steam veggies starting with the carrots first for about 5 minutes. Add cauliflower and green beans and steam for 15 minutes. Wisk coconut milk, thai curry paste, curry powder, lime juice and salt. Adjust seasonings to taste. Serve over brown rice or noodles and veggies and tempeh if using.

“House” Dressing

4 cloves fresh garlic
1/2 cup nutritional yeast (must be nutritional yeast, other yeasts do not work!)
1/3 cup water
1/3 cup tamari or soy sauce (I prefer tamari because it’s more flavourful and gluten free)
1/3 cup raw apple cider vinegar or lemon juice
3/4 cup extra virgin olive oil

Blend all ingredients until smooth. Adjust seasoning to taste.

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