Recipes for Whole Foods Plant-based way of eating

Eggplant Hummus

1 Eggplant weighing between 12 and 18 ounces
cup Tahini
2 Tablespoons Lemon Juice
3 or 4 cloves of Garlic (weight between .55 to .65 ounces)
1 teaspoon cumin
teaspoon sea salt
teaspoon white pepper
teaspoon paprika
1 tablespoon extra-virgin olive oil
1 tablespoon dried parsley

Preparation:
1. Preheat oven to 400 degrees.
2. Line a rimmed baking sheet with parchment paper.
3. Wash the eggplant and then remove the stem end.
4. Cut the eggplant lengthwise in half and place each half cut side down on the parchment paper.
5. Using a fork poke through the eggplant skin 12 times on each half. This will allow steam to escape during the baking process.
6. Bake for 40 minutes at 400 degrees.
7. Take out of the oven and let cool until you can handle them, usually 10 to 15 minutes.
8. Take a dinner plate and line it with two paper towels.
9. Transfer the eggplants one half at a time to the plate and using a serving spoon scoop out the flesh from the skin.
10. Let the flesh drain on the plate for 10 minutes.
11. Slice your garlic cloves and let them sit for at least five minutes.
12. Transfer the flesh to your food processor then add the tahini, lemon uice, and garlic to food processor.
13. Process for 20 seconds and scrape down the sides of the processor bowl.
14. Using the feed tube of your processor add the olive oil while processing for another 20 seconds.
15. Scrape down the sides of the bowl and then add the cumin, sea salt, white pepper, and paprika.
16. Process for 20 seconds and then taste. Depending on the size of your eggplant you may need to add more cumin or lemon juice but add these ingredients sparingly as the taste of your finished product will change after sitting overnight in the fridge.
17. If you added additional spices process for another 20 seconds and then transfer to a two cup container. Add the dried parsley and stir until well combined.
18. Refrigerate overnight and enjoy the next day with pita bread, crackers, or chips.

Substitutions:

1. You can use fresh parsley instead of dried but make sure that you mince it finely. Start with one tablespoon but dont be surprised if you find you need a second tablespoon to get the desired results.
2. You can use Himalayan Pink salt, instead of sea salt, but I wouldnt use regular table salt.
3. I use Santa Cruz Organic Pure Lemon Juice but you can use fresh squeezed lemon juice. Do not use ReaLemon Juice.

Spicy Roasted Red Pepper Hummus
Makes Two Cups

1 15-ounce can chickpeas or garbanzo beans
4 cloves garlic - net weight 0.5 - 0.60 ounces
cup tahini
2 tablespoons freshly squeezed lemon juice
1/2 teaspoon Himalayan Pink Salt
1 teaspoon smoked paprika
1 teaspoon sucanat
1 1/2 teaspoon cumin
4 Roasted Piquillo Peppers
1/2 teaspoon Sambal Oelek chili paste
1/2 teaspoon Crushed Red Pepper
1/4 teaspoon red cayenne pepper

Directions

1. Rough chop 4 garlic cloves. Let sit for five minutes then add to food processor.
2. Drain and rinse chickpeas or garbanzo beans. Add to food processor.
3. Add the Piquillo Peppers and lemon juice to food processor.
4. Process for 15 seconds and scrape down the sides. Repeat.
5. Add salt, tahini, paprika, cumin, chili paste, crushed red pepper, cayenne to food processor.
6. Process for 30 seconds and scrape down the sides. Repeat.
7. Transfer contents to container and stir.
8. Refrigerate overnight and enjoy.

I use Ziploc Smart Snap Seal Containers and Lids, Square, Small, 2.5 Cups

Tempeh Salad

8 ounces tempeh
1 tablespoon low sodium tamari
2 celery stalks, finely diced
6 green onions, diced
1 teaspoon onion powder
1 teaspoon garlic powder
1 tablespoon Wakame seaweed, finely diced
2 teaspoon nutritional yeast flakes
1 teaspoon paprika
1 teaspoon sea salt
teaspoon black pepper
2 teaspoons vegan Worcestershire sauce
1 cup Tofu Cashew Mayonnaise

1. Cut the tempeh in 8 squares and put in steamer. Add 1 cup of water and steam for 10 minutes.
2. Transfer the tempeh to a small saucepan or bottom of the steamer if using a two part steamer.
3. Simmer the tempeh in one cup of water that has the tamari added for 10 minutes.
4. Transfer the tempeh to cutting board and dice. It will look like tuna fish when you get finished.
5. Transfer the tempeh to a large bowl.
6. Add the celery and onions to the large bowl.
7. Put the Wakame seaweed in a bowl or cup and cover with water to rehydrate. You can use any leftover liquid from simmering the tempeh to do this. This will take about 10 minutes.
8. Transfer to cutting board and finely dice. Add to the large bowl.
9. In small bowl add the Mayonnaise, Worcestershire sauce, pepper, salt, paprika, yeast flakes, garlic powder, and onion powder. Whisk together and pour over contents of the large bowl.
10. Stir the large bowl with a fork or spatula until well mixed.
11. You can serve immediately or refrigerate until needed.

Optional: You can try adding a tablespoon or two of dried parsely or up to 4 tablespoons of finely chopped fresh parsley to the large bowl

Packages of shredded Wakame seaweed can be found in Asian markets. You can substitute vegan mayonnaise for the Tofu Cashew mayonnaise.

Tofu Cashew Mayonnaise

1 cup raw cashews
1 14 ounce package of extra-firm tofu
3 or 4 cloves of Garlic (weight between .55 to .65 ounces)
teaspoon sea salt
1 teaspoon tahini
3 tablespoons lemon juice
1 tablespoon white vinegar
2 tablespoon Dijon mustard
1 1/2 tablespoon raw apple cider vinegar
3 tablespoons raw honey
4 tablespoons water
1 1/2 teaspoon xanthan gum

Preparations

1. Put cashews in large measuring cup or bowl and add 1/2 teaspoon salt. Cover with three cups of water. Let stand for three hours. Drain and rinse until water in the cup or bowl runs clear. This usually takes three or four rinse cycles. Put cashews in blender.
2. Open the package of tofu, drain it, and cut it up into cubes. Put the cubes into the blender.
3. Mince the garlic cloves and let it set for five minutes before adding to the blender.
4. Add 1/2 teaspoon of sea salt to blender.
5. Place all other ingredients in a Vitamix or other high-powered blender.
Blend until smooth and shiny.

Makes 4 cups. Fill two two cup containers. I think this keeps mayonnaise fresher and makes it easier to get out of each container.

Here's a link to Vitamix blenders - http://tinyurl.com/zh44wtv
They are quite expensive but are worth every penny.

@limeWillow670

Thank You for taking the time to share these

Thank you so much 😊

Thanks for the suggestions

Artichoke Hummus

1 15-ounce can of Cannellini beans
1 14-ounce can of quartered artichoke hearts
4 cloves garlic - net weight 0.50 - 0.60 ounces
cup tahini
2 tablespoons lemon juice (fresh or bottled)
1/2 teaspoon Himalayan Pink Salt
1 teaspoon paprika
1 teaspoon coriander
1 teaspoon cumin
1 tablespoon extra-virgin olive oil

Optional Items
teaspoon dried basil
teaspoon dried oregano
2 ounces of fresh or frozen spinach

Makes about three cups

Prep

1) Rough chop the garlic cloves. Let sit for five minutes.
2) Drain and rinse the Cannellini beans. Add to food processor bowl.
3) Drain and rinse the quartered artichoke hearts. Add to food processor bowl..
4) Add the garlic, Cannellini beans, quartered artichoke hearts, lemon juice, and Tahini to food processor bowl.
5) Process for 15 seconds and scrape down the sides.
6) Add the olive oil down the feed tube of the processor while it is running for another 15 seconds.
7) Add the salt, paprika, cumin, coriander to the food processor bowl.
8) Process for 15 seconds and scrape down the sides.
9) Process until the desired texture is reached. I usually go for another 15 – 30 seconds.
10) Transfer the hummus to your container and stir.
11) Refrigerate overnight and enjoy.

If you do not have Himalayan Pink Salt, sea salt can be substituted.

If you use bottled lemon juice make sure it is real lemon juice like Santa Cruz Organic Pure Lemon Juice.

I use a GladWare Entrée Container 3/18 cup for this recipe.

BBQ Jackfruit in slow cooker

Two 20 ounce cans of green jackfruit in water or brine
1 1/4 to 1 1/2 cups of barbecue sauce
1 yellow or red onion
1 green bell pepper
1 red or yellow bell pepper

I was one of those that had never heard of jackfruit before I came across this recipe. Here's a link for more information - http://tinyurl.com/h5lq5l8

For this recipe make sure you are using green jackfruit. You can find it in cans in asian or international markets. This link shows what the cans look like - http://tinyurl.com/zr2mx3v

When you look at the canned jackfruit it looks hard and white but after cooking on high it will fall apart like pulled pork.

For the barbecue sauce you can use what you want as long as the words "High fructose corn syrup" don't appear in the list of ingredients.

Directions

1. Open the cans of green jackfruit and pour into a strainer or collander and rinse thoroughly. Pour into slow cooker.
2. Peel and dice onion. Put in slow cooker.
3. Seed and dice bell peppers into bite-size pieces. Add to slow cooker.
4. Add at least 1 1/4 cups of barbecue sauce to the slow cooker.
5. Cook on high for five hours.
6. At the end of that time pour the contents of the slow cooker into a large bowl. Use two forks to shred the jackfruit until what you see in your bowl looks like pulled pork.
7. Pour the contents of the bowl back into the slow cooker and cook for two to four hours on low. The longer you cook it the better.

Serve on whole wheat buns or toast with coleslaw or sauerkraut. Potato salad or sweet potato fries also go well with this.

Mediterranean Vegetable Stew
The following recipe comes from this cookbook - The Everything Vegetarian Slow Cooker Cookbook. Here's an Amazon link - http://tinyurl.com/jcgvfdt

INGREDIENTS | SERVES 6
2 tablespoons extra-virgin olive oil
4 garlic cloves, chopped
1 red onion, chopped
1 red bell pepper, seeded and chopped
1 eggplant, chopped
1 (15-ounce) can artichokes, drained and chopped
12 kalamata olives, pitted and chopped
2 (15-ounce) cans diced tomatoes
4 cups Vegetable Broth (see Chapter 3)
1 teaspoon red pepper flakes
teaspoon dried oregano
teaspoon dried parsley
1 teaspoon salt
teaspoon pepper

Preparing Eggplant
Some people salt eggplant prior to cooking in order to remove bitterness, but
this step is not required for making delicious recipes using eggplant. The skins can be removed, but this also is not necessary. Eggplants, called aubergine in almost all other parts of the world, can be boiled, steamed, sautéed, stir-fried,deep-fried, braised, baked, grilled, broiled, and microwaved.

In a 4-quart slow cooker, add all ingredients. Cover and cook on low
heat for 4–6 hours.
PER SERVING Calories: 214 | Fat: 6 g | Protein: 6 g | Sodium: 522 mg | Fiber: 8 g |
Carbohydrates: 31 g | Sugar: 12 g