Potatoes (about 3 pounds, washed and scrubbed, peeled if not organic)
1 large onion
1/2 cup potato flour (all purpose flour, wheat or gluten-free may be substituted)
2 Tablespoons olive oil (optional – if you are on an oil-free diet leave this out)
3/4 teaspoon salt (optional – if you are on a salt-free diet leave this out)
1 cup frozen spinach
1 carrot (washed and scrubbed, peeled if not organic)
1/2 cup roasted buckwheat groats
1 cup water Tofu Sour Cream
1. Line 3 sheet pans with parchment paper. Preheat oven to 400F.
2. Peel and cut onion. Cut onion in half. Grate one of the halved pieces and put in a small bowl. Chop the other half and put in a small bowl.
3. Grate carrot and place in a small bowl.
4. Place the buckwheat in a small saucepan, add water, stir, cover and cook over high heat, bringing to a boil. Turn heat to low and cook until water is gone and buckwheat is soft, about 15-20 minutes.
5. In a large cast iron pan or heavy skillet, over medium high heat, dry saute the chopped onion, stirring frequently, for about 10 minutes. Adjust heat so onions do not burn. Add in carrots and cook for 2 more minutes. Spoon out onions and carrots and place in a small bowl.
6. In the same pan, add the spinach and let it cook for about a minute or two, just to defrost and/or soften and remove some of the water. Spoon out 1/2 cup of the spinach and place in a small bowl.
7. Take 1/2 cup cooked buckwheat and place in a small bowl.
8. Grate potatoes over large bowl, filled halfway with water. Toss the grated potatoes around in the water, drain, rinse and let sit in a mesh colander over a larger bowl. Press potatoes to squeeze out additional water.
9. In a very large bowl, toss together the grated potatoes and grated onion. Add oil and salt if using. Mix well. Sprinkle in the potato flour, a few tablespoons at a time. Using your hands, mix together to make a dough. Use enough flour so that the mixture can be shaped into a patty. Divide dough into 4 equal parts. Take one quarter and place in another bowl. Pull enough potato dough to form into a patty of desired size. About 1/4 cup will make a 2 1/2 – 3 inch pancake. Place on sheet pan. Take another 1/4 of the dough and place in the mixing bowl. With your hands, knead in the sauteed carrot/onion mixture. Form into pancakes and place on sheet pan. Using the third quarter of potato dough, knead in the buckwheat, form into pancakes and place on sheet pan. Using remaining dough, knead in the spinach, form into pancakes and place on sheet pan.
10. Bake for 15 minutes then remove from heat. Flatten by pressing down on each pancake with a spatula and flip the over. Bake for another 15 minutes.
Eat more greens! Steamed greens are so easy and so good for you. They are delicious topped with a vegan parmesan made with walnuts and nutritional yeast.
1 head of kale, about 8-10 leaves or other leafy green, like collards, spinach or chard
1/4 cup walnuts
2 tablespoons nutritional yeast
1) Prepare a pot of water with steamer basket. Place on high heat.
2) Wash the greens. Tear the leaves from the stems. Save the stems for juicing or soup.
3) Coarse chop the leaves into 2-3 inch wide pieces.
4) When water comes to a boil, add greens and cook for 5-10 minutes.
5) Chop walnuts fine on a cutting board or in a food processor. Toss with nutritional yeast.
5) Remove greens from steamer when leaves are tender. Place in a bowl. Top with walnut/yeast mixture and mix well. Serve immediately.
This is a fun way to get more greens. Pina Colada Kale is a blended salad of kale, pineapple and coconut. It’s quick and easy and so good for you.
Kale, about 4 leaves, stalks removed.
1 cup pineapple, fresh or frozen, cut into chunks
1/2 cup coconut milk (fresh, rehydrated from Edward & Son’s Let’s Do Organic Creamed Coconut or canned)
1/2 cup water
In a blender, add the pineapple, coconut and water. Blend until smooth. Add one piece of kale at a time and blend well. Add ice if desired. Pour into a tall glass. Enjoy!
2 cans coconut milk, chilled
2/3 cup sugar (evaporated cane juice)
1⁄4 cup brown sugar (evaporated cane juice and molasses blend)
1⁄2 teaspoon ground ginger
1⁄2 teaspoon ground cinnamon
1⁄2 teaspoon ground nutmeg
1 teaspoon vanilla
3⁄4 cup canned pumpkin puree (1/2 can)
Scoop coconut milk and pumpkin out of the cans and mix well in a large bowl. Add vanilla, ginger, cinnamon, nutmeg and beat until smooth. If the coconut milk is solid instead of thick and creamy, you will need to leave it out a few minutes and/or beat the mixture well so there are no lumps. Alternatively, if the coconut milk has not be chilled, you can mix all the ingredients together and chill the mixture before putting it in your ice cream maker for freezing. Freeze ice cream according to manufacturer’s instructions. When done, scoop ice cream into a container and let harden in the freezer. When ready to serve, leave the ice cream out a few minutes to soften up before serving.
Here’s another version of Poached Pears, served with Caramel Sauce and Pumpkin Spice Ice Cream
4 organic pears
Remove the core and seeds from the bottom to the middle.
Place the pears upright in a sauce pan and fill with water to reach one third the height of the pears. Cook , covered, over medium heat until pears are soft but still keep their shape (about 15-25 minutes).
1 cup sugar
¼ cup water
1/4 cup coconut milk
1/2 teaspoon vanilla extract
Mix the water and sugar in a saucepan. Cover and cook over low heat until the sugar dissolves. Increase the heat and boil uncovered until the sugar turns a medium brown, about 5 to 7 minutes, stirring occasionally with a wooden spoon. Watch ithe sauce carefully, the caramel can burn. Slowly add the coconut milk and vanilla. Simmer until the caramel dissolves and the sauce is smooth and thick, about 2 minutes. Serve warm.
Place one or two tablespoons or two of the caramel on the bottom of each individual dessert plate. Set one pear on top of each pear. Serve with a small scoop of vegan pumpkin spice ice cream. Serves 4.
Watch the video on making POACHED PEARS WITH CARAMEL SAUCE
This is a variation on our Tomato Onion Quiche. It is a gorgeous addition to any Thanksgiving table with orange hues from the pumpkin and flecks of green from the pepitas. The pumpkin seed crust is so flavorful and free of oil, butter or margarine.
1 cup brown rice flour plus extra on the side for rolling if necessary
1 cup hulled pumpkin seeds, soaked in water for at least 4 hours
1/2 teaspoon xanthan gum
One cup organic diced tomatoes (one half of a 15 oz can salt-free tomatoes)
1 large onion chopped
1/2 cup raw cashews, soaked in water for 1-4 hours
1 12-16 ounce package Tofu (firm tofu will give a chewy texture and rustic look to the pie, silken soft tofu will be more custard-like.
1/2 can pumpkin
1 tablespoon olive oil
2 Tablespoons Red Star Nutritional Yeast, vegetarian support formula
1 teaspoon sage
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon salt or more to taste
1/4 teaspoon pepper
Drain and rinse pumpkin seeds. Place in a food processor and pulse several times to start forming a paste. Add a 1/4 cup of water and pulse several more times. Scrape down the sides of the bowl. Add another 1/4 cup water and start to blend seeds. The goal is to make a paste with the least amount of water possible. Add water as necessary to enable blending, about 1 cup total. In a small bowl mix together flour with xanthan gum. Add to food processor and blend until mixture clumps into a bowl. Remove from processor and place in a small bowl. Knead slightly and press into a bowl. Dough will be moist and sticky. Cover with wax paper and let chill at least an hour.
Remove from refrigerator. Place dough on a piece of wax paper at least 12 inches in length. If the dough is too sticky you may dust your hands and the wax paper with more flour. Press dough into a flat circle and cover with another sheet of wax paper. Roll out with a rolling out to a circle as large as the pie plate you will be using. Carefully peel off the top sheet of wax paper. Don’t worry if the dough tears. You can easily just press it into the pie plate where needed. Turn the dough onto the pie plate, pressing it to match the plate form. Carefully and slowly remove the top sheet of wax paper. Trim edges. Set aside.
In a large frying pan, turn heat to medium. Add oil and saute onions until transparent and lightly browned, stirring occasionally. Remove from heat. Blend onions, tomato, tofu, pumpkin and cashews in a food processor. Start by pulsing, then once everything is mixed, puree until smooth. Add salt, pepper, sage, onion and garlic powders. Pour over crust. Garnish top with pumpkin seeds. Bake at 375F for 40 minutes or until filling is firm and crust is nicely browned. If the edges start to brown before the filling is done, cover the top with foil.
Another dish I made very often while living in France was this vegetable soup. Made with a few simple vegetables and herbs, it can be served as a first course or as a meal in itself. It’s the turnip that gives the soup its full flavor.
12 organic carrots, washed and sliced
3 small to medium turnips, peeled and sliced
3 large leeks or 6 slim ones, cut in pieces from the white part up to the beginning of the green until the green is too fibrous
1 Tablespoon olive oil for sautéing
salt to taste
1 cup unsweetened soy milk
8 cups water or Vegetable Stock
or Two, 32 oz cartons of low sodium Vegetable Stock
¼ cup chopped parsley
one bunch basil
4 cloves garlic
1/2 cup olive oil for the pistou
1. Sauté carrots and leeks in a large soup pot with oil for 15 minutes.
2. Cover with water, so that water level is 1 inch higher than vegetables. Add turnip and parsley.
3. Cook, covered over low heat until all vegetables are soft.
4. Remove from heat and purée in blender or with a hand mixer, slowly stir in add soy milk to thin and give desired creamy texture.
5. To make the pistou, finely chop basil and garlic and place in a small bowl or jar.
6. Add 1/2 cup olive oil to the garlic and basil and blend ingredients together well. Pistou may be refrigerated.
7. Serve soup and top with a tablespoon of pistou.
Watch the videos below for making the soup and the pistou.
When I lived in the south of France I learned about Cassoulet, a rich, slow-cooked white bean stew made with different meats, like pork sausages, pork, goose, duck and mutton). This was an easy dish to veganize, adding tempeh, seitan and tofu in place of the meats. The French are very particular about ingredients remaining true to the name of a dish. I apologize to anyone who may be offended because I call this vegan version Cassoulet as well. Whatever you call it, it’s hearty, delicious and satisfying. Bon Appétit.
16 ounces Tempeh or Tempeh Bacon (optional)
16 ounces Seitan, Firm Tofu, Baked Tofu or Vegan sausage (optional)
1 pkg. Navy Beans (small white beans) or 4 cans of Navy Beans
1 cup organic, salt-free tomatoes
3 tablespoons Herbes de Provence (thyme, rosemary, basil, oregano, lavender)
3 cloves garlic
4 carrots, cut in 1 inch chunks
3 onions, cut in 1 inch chunks
3 tablespoons Dijon mustard
salt to taste
1 cup water or white wine
Soak beans over night. Rinse, drain and replace water and cook, covered in large pot until soft but still whole, not falling apart. Drain. In a large soup pot, sauté garlic, carrots and onions with 3 tablespoons Herbes de Provence in water or white wine for 15 minutes. Add more water if necessary. Cook until vegetables are soft. Add the beans, tomatoes, tempeh, seitan and/or tofu and mustard. Cook, covered for 10 minutes more, stirring occasionally. Salt to taste.
Cassoulet can be served immediately or reheated and served later, adding more water if it gets too dry.
The tradition continues. My grandmother used to make chopped liver with plenty of schmaltz (chicken fat) and everyone in the family loved it. My mom continues the tradition and makes her version for all the family holidays. Only mom’s ‘chopped liver’ is so much better, made with simple, plant-foods, onions, walnuts, string beans and vegetable oil and love.
1lb FRESH string beans (frozen is okay, but not as good – DO NOT use canned string beans)
3/4 cup walnuts
2 very large onions, chopped
Canola oil or other high temperature vegetable oil (enough to cover size of frypan)
salt and pepper to taste
1. Heat oil in large frying pan at medium heat.
2. When oil is very hot, sauté onions until almost tan, stirring constantly.
3. Wash, drain, remove stems, and cut up string beans.
4. Add to frying pan and cook until tender, not firm about 20 minutes or more. Stir often.
5. When string beans are tender add walnuts to pan and mix together.
6. Remove from heat and let cool.
7. Place in food processor. Pulse until the ingredients are broken up. Process until smooth.
8. Continue to process, turning on and off until the mixture looks like chopped liver.
9. Add salt and pepper to taste (optional)
10. Scoop into a small bowl, cover and refrigerate until cold.
Watch the video on making GREEN BEAN ONION WALNUT PATE
I eat big salads every day. I love kale salad, but only seem to make it when I am out of lettuce. It’s so good, I should make it more often. This is a great salad to prepare in advance and bring to a potluck or picnic. Unlike salads made with lettuce that will wilt very quickly once dressed, kale salad can last several days.
1 head of kale, about 8-10 leaves
2 bell peppers (red, orange and/or yellow), cored, seeded and cut in strips
1 large mango, peeled and cut in strips
2-4 tablespoons black olives, Kalamata or sun-dried, the wrinkled kind, not from a can, pitted and finely chopped
1/4 finely chopped Vidalia or red onion
juice from two oranges, about 1 cup
Remove the stalk from the kale by cutting or ripping the leaves off. Save the stalks for a green juice. Roll the leaves and cut in thin thread about 1/4 inch to 1/2 inch thick. Place in a bowl, pour in the orange juice and knead the leaves with your hands for a few minutes. This will soften them. Add in the peppers, mango, olives and onion. Toss and serve. Serves 2-3 as a main dish or 4-6 as a side salad.
Variation: Add in 2 fresh tomatoes, chopped, in place of bell peppers. Add one avocado, peeled and cut into small pieces in place of the mango.
I like cornbread made with… corn! Corn bread is best with juicy corn kernels baked into the batter. You can baked the batter in a pan and cut it into squares for a Thanksgiving dinner or bake individual muffins for a weekend breakfast.
I can not say enough about the importance of green juice. This is a great way to cram nutrients and super charge the immune system. Many people have asked me how I make green juice. I use a Breville Juice Fountain Elite. The ingredients in my juice vary based on what I find in the market.
I might use 3-6 stalks of celery, 1/2-1 cucumber (with skin if organic), 5-10 dark green leaves with stalks (can be kale, collards, chard), 1/2-1 whole lemon with the skin, 1 to 2 inches of whole, fresh ginger (with skin). Optional: 2-6 carrots, 1/4-1/2 beet, 1/2 bunch of parsley with stems, 1/4-1/2 onion, 1/2 bunch mint, 1 whole apple (with skin if organic). I also like to take the fiber that is separated from the juice and run it through the juicer 2 or 3 times. You’ll get more juice that way. Broccoli stalks are great too. You can cook the flowery heads separately and juice the stalks, since most people don’t like to eat the stalks. The lemon peel has vitamins and minerals and really smooths out the bitterness of the greens. I love ginger, but the more you add the hotter it will get. Some people like a little onion or raw garlic. I don’t like raw garlic. Here’s an interesting and important point: Many of the wonderful nutrients in the greens are fat soluble so you need to eat a little fat when you eat greens, in juice or salads or whatever. That’s why it’s nice to add a small amount of raw nuts and seeds with the salad. You can munch on a small amount of nuts, like 6 walnut halves when having the juice if you are not having any fat at the same time. If you really don’t like the juice then you can back up and start with a sweeter mix like carrot, apple and ginger and/or lemon. Little by little you can add a leaf or two of kale and get used to the taste. Cucumber and celery are great too, the flavor is very light.