Recipes for Whole Foods Plant-based way of eating

Here's a refreshing shake that is actually quite filling.

Ingredients:

• 1 medium banana
• 6 medium size strawberries
• 1-1/2 cup almond milk
• 2-1/2 TBS almond butter
• 2 TBS Flaxseed Meal
• 1-1/2 TBS blackstrap molasses

Directions:

1. Take the banana and break up into small pieces. Add to blender.
2. Take the six medium size strawberries and remove the stems. Add to blender.
3. Add the almond milk, almond butter, Flaxseed meal, and blackstrap mollasses to blender.
4. Blend all ingredients until smooth.

Makes two serving

o I use MaraNatha All Natural No Stir Almond Butter
o I use Bob's Red Mill Organic Golden Flaxseed Meal

Steel Cut Oatmeal

Ingredients

1/4 cup steel cut oats
1 1/2 cup water
1/2 teaspoon vanilla extract
1/2 teaspoon cinanmon
1 tablespoon shredded coconut
5 Medjool dates
6 or 8 Walnut halves

Directions

Put 1/4 cup steel cut oats and 1 1/2 cups of water in a 2 1/2 quart saucepan.
Turn the heat up to high until the oats start to boil. Once that happens turn the heat down to simmer.
Cut the Medjool dates in half and remove the pits. Cut the dates in half lengthwise again. Dice the dates into bite-size pieces. Storing your dates in the fridge will make them easier to dice.
Put the walnut pieces on your cutting board and mince to the desired size.
After letting the oats simmer for five minutes, add the dates, walnuts, vanilla extract, cinanmon, and shredded coconut.
Begin stirring the oats to combine all these ingredients. Keep stirring the oats until they reach the desired consistency. This generally takes an additional 8 - 10 minutes.

Use a good quality shredded Coconut like Bob's Red Mill Shredded Coconut or Now Food Shredded Organic Coconut

Hash Brown Waffles

Ingredients
3 cups of shredded hash brown potatoes
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/2 teaspoon tumeric
3 tablespoon golden flaxseed meal
9 tablespoon of water

Directions
1. Measure three cups of shredded hash brown potatoes in large bowl. I use the frozen variety, just make sure the ingredients are only potatoes. You can substitute 2 lbs of russet or yukon gold potatoes. Shred the potatoes and then soak in cold water for 20 minutes. Drain the water and use a salad spinner or a kitchen towel to squeeze as much water as possible from the hash browns.
2. You will be making "flax" eggs for this recipe. The recipe is one tablespoon of flaxseed meal to three tablespoon of hot water equals on flax egg. I use hot water the same temperature as when I make green tea. Add the flaxseed meal, garlic powder, onion powder, sea salt, pepper, tumeric to a two cup measuring cup. Feel free to add any other spices you would like also.
3. Add 9 tablespoons of hot water to the cup and use a fork or small wisk to combine well. Let the mixture stand for three to five minutes to thicken.
4. Pour the contents of the cup over the hash brown potatoes and stir until the mixture coats the potatoes.
5. Heat your waffle iron and cook to your desired degree of doneness. You will need to experiment to determine how many waffles you can get out of this recipe. I have a belgian waffle maker so this recipe makes three waffles.
6. I like to serve mine with ketchup just be sure the brand you use doesn't contain high fructose corn syrup.

Notes
This recipe can easily be doubled or cut down as needed. I find that for each cup of potatoes that you add or subtract you need to add or subtract one flax egg. Be sure to adjust the other spices as needed.

Green Salad with Honey Mustard dressing
Makes two servings

2 to 3 ounces of green or red leaf lettuce
1 Roma tomato
1 tablespoon chopped walnuts
1 tablespoon nutrional yeast
1 tablespoon extra-virgin olive oil
1 teaspoon balsamic vinegar
1 tablespoon raw honey
1 tablespoon dijon mustard
2 tablespoons diced daikon
2 green onions
1 carrot, shredded or diced
Pinch or two of kosher salt
1/4 teaspoon of black pepper

Directions
I'm amazed how many people buy prepared salads when making your own is so easy. This is something that can be made using just one mixing bowl.

To make the dressing
Add the olive oil, honey, vinegar, mustard, and black pepper to a medium size bowl. Whisk till combined. If you have a pepper grinder, fresh ground black pepper is best. I find 12 to 15 twists works for me. If you add the raw honey immediately after adding the oil the honey won't stick to the measuring spoon.

To make the salad
1. Using a digital kitchen scale measure the lettuce. If you don't have a kitchen scale then peel off two or three leafs from the head of lettuce and roll them up together. Using a sharp chef's knife you can dice the lettuce and then gather the lettuce and continue dicing until you reach the desired size. Add to the bowl.
2. Dice the green onions and add to the bowl.
3. If your grocery store has a bulk food section you can buy walnut halves and then put 8 to 10 halves on your cutting board and dice to the desired size with your chef's knife. Add to the bowl.
4. Daikon is a japanese radish that is very good for you health-wise. Check your grocery store or an international or asian market. Cut 4 to 6 rounds of Daikon and then dice to the desired size.
5. Peel the carrot and then either shred or dice. Add to the bowl.
6. Cut the Roma tomato in half lengthwise and dice. Add to the bowl.
7. Add a pinch or two of Kosher salt to the bowl. If you have a salt grinder add a twist or two of salt.
8. Sprinkle the nutrional yeast over the salad.
9. Use a fork or spatula to mix the salad and dressing together.

Enjoy your salad.

Notes
Making the dressing first and then adding the salad allows you to control how much dressing you use.

These look delicious! I'll have to try some out soon. Thanks for sharing!!

Potato Salad
Adapted from "Yukon Potato Salad" recipe found in "The Starch Solution" by John and Mary McDougall

Ingredients
2 pounds of Yukon Gold potatoes
3 tablespoons white wine vinegar
1/2 cup Tofu Cashew mayonaise
1 tablespoon almond milk
1 tablespoon Dijon mustard
2 tablespoon diced red onion
1 teaspoon dried parsley
1/4 teaspoon dried dill weed
1/4 teaspoon Himilayan pink salt
1/4 teaspoon black pepper
1/2 cup finely chopped celery
1/2 cup green onions
1/2 cup shredded carrots

Directions
1. Finely dice red onion and put in a small bowl. Cover the onion with the vinegar. Cover the bowl and let sit. What you are doing is pickling the onion so you could do this overnight in the fridge if you like.
2. Wash and peel the potatooes. Cut into 1/2 inch cubes and put in a large pot. Add enough cold water to cover them and then bring the pot to a boil. Reduce the heat to a slow boil and cook them until tender. This should only take 10 to 12 minutes. Be sure not to boil too long or you will end up with potatoes that fall apart when you stir them.
3. Drain the potatoes using a collander and then transfer them to a large bowl. Pour the onion and vinegar mixture over the potatoes and stir gently with a spatula to coat evenly. Let the potatoes rest for 30 minutes.
4. Now it's time to make the dressing. In a small bowl add the mayo, milk, mustard, parsley, and dill weed. Whisk together to combine. Depending on how creamy you like the dressing you may want to add up to 1/2 cup extra mayo. Add salt and pepper to taste and whisk again. Fresh ground black pepper is best. Sit aside.
5. When the potatoes have finished their resting period dice the celery and green onions and add to the potatoes. I find two celery stalks and six green onions work for me. Peel and grate the carrot and add to the potatoes. I find one medium size carrot is all that is needed.
6. Pour the dressing over the potatoes and stir gently with a spatula or fork.
7. You can serve immediately or refrigerate covered for a few hours until well chilled.

Notes
Yukon Gold potatoes have a buttery flavor and color but you could use red or russet potatoes instead.
You may want to substitute shallots for the red onion as they have a sweeter, more mellow taste.
You can use soy or rice milk if you don't like the taste of almond milk
You can use other vegan mayonnaise if you haven't made the Tofu Cashew mayonnaise using the recipe posted earlier.
You can use fresh parsley, instead of dried, but you may need to use a tablespoon. Be sure to mince finely. You could also use fresh dill also.
You can use sea salt if you don't have pink salt.

Sweet Pepper Coconut Corn Chowder
Taken from "The Plantpure Nation Cookbook"

Ingredients
2 leeks
3 carrots
3 garlic cloves
1 jalapeno pepper
2 red bell peppers
1 cup of water
2 cups frozen corn
One 14 ounce can lite coconut milk
3 tablespoons nutrional yeast flakes
1/4 teaspoon black pepper
1 teaspon sea salt
Two 14 ounce cans chickpeas

Directions
1. Pour the cup of water in a six or eight quart stockpot.
1. Slice and wash the leeks. If you have never worked with leeks before check out this link - http://tinyurl.com/ch8gz3t - Add to the stockpot.
2. Peel and dice the carrots. Add to the stockpot.
3. Peel and mince the garlic. Let the garlic sit for five minutes before adding to the stockpot.
4. Seed and mince the jalepeno pepper. Add to the stockpot.
5. Seed and dice the two red bell peppers. Add to the stockpot.
6. Set the heat under the stockpot to medium high and saute the contents until tender. This will probably take about 15 - 20 minutes. Add additional water if needed.
7. Add the corn to the stockpot. I find a 10 ounce package of frozen corn works for me. No need to measure anything or precook the corn just open the package and pour it in.
8. Add the coconut milk, chickpeas, yeast flakes, black pepper, salt to the stockpot. Simmer for 10 minutes.
9. Put two or three ladles of this chowder in a blender and process until smooth. You may need to add an additional 1/2 cup of water to the blender to make it easier to pour the blended chowder back into the stockpot.
10. Simmer for an additional 10 minutes before serving.

Notes
Brown basmati rice goes well with this chowder.
If you don't like jalepeno pepper you can use chipolte peppers in adobo sauce or leave out the jalepeno pepper entirely and substitute other peppers like hot chili sauce or red cayene pepper.
You can make your own lite coconut milk by taking a regular can of coconut milk and diluting it with equal parts of water.

These recipes come from the Forks over Knives website. I haven't tried any of them but they look interesting.

Thai Noodle Soup - http://tinyurl.com/ltmh33g

No-Fry Fried Rice - http://tinyurl.com/l2qmcp3

Ponzu Noodle Salad - http://tinyurl.com/lr2oqpz

Teriyaki Veggie Crunch Roll - http://tinyurl.com/kru9dmm

Quick and Easy Thai Vegetable Stew - http://tinyurl.com/m5685dk

Dan Dan Mian Noodle - http://tinyurl.com/myunc5z

From the Forks over Knives website.

Fiesta Quinoa Salad - http://tinyurl.com/kwwrhjs

Here's the recipe I followed to turn the onions into liquid gold.

A food processor comes in very handy for this. My old one has a slicing blade fixed at 1/4 inch slices, my new food processor has an adjustable blade that I set at 3/16 inch slices.

I peeled the onions and cut them to fit my processor's feed tube. I think I spent more time cutting them than the processor spent slicing them. I had to empty my processor bowl into a large bowl every two onions. I picked through them and removed any pieces that looked bad.

Once they were all sliced I poured a tablespoon of extra virgin olive oil on them and tossed them until the slices looked well coated.

I loaded them into my slow cooker and set it for five hours on low. I gave them a quick stir and set for another five hours on low. Things will be looking good now and smelling good too. What you're left with tends to be rather soupy so now it's time to reduce the liquid.

Set the lid ajar so the steam escapes instead of condensing on the lid and set your slow cooker for four hours on low. Set a kitchen timer for an hour and check your results. Give them a quick stir and set the timer for another hour. Keep going until the liquid is reduced to your liking.

Scoop your results into an ice cube tray and put in your freezer.

Now take a piece of bread and wipe out your slow cooker. Waste not, want not.