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Vegan Lasagna

Vegan Lasagna

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I love this meal for many reasons.  The rich and savory flavors from the robust marinara, the pesto and the mushrooms that infuse into the sweet and creamy cashew cheese are delicious.  I usually make extra and freeze a couple for quick meals in the future.  The cashew cheese is rich in good fats and minerals.  The mushrooms will pack an extra immune punch with their antiviral properties, not to mention they are also rich in chromium, a nutrient that helps to balance blood sugars.  Pesto is an excellent way to eat your greens.  Leafy greens are a great source of calcium, magnesium and potassium for healthy muscles, bones and blood pressure to name a few.  The zucchini replaces the pasta, so relax and enjoy this low glycemic, heart healthy dish!  I did not have a picture of my vegan lasagna so you get a sweet and savory picture of my Etta instead.

Serves: 6

4 cups marinara sauce (see recipe below)
2 cups pesto (see recipe below)
3 cups cashew cheese (see recipe below)
4 medium zucchini, peeled into thin strips
¾ lb mixed mushrooms, crimini and shiitake mushrooms, sautéed (see recipe below)

  1. Preheat oven to 375 ⁰ F.  In a 9 x 13 baking dish, begin layering lasagna beginning and ending with the marinara sauce. Use a quarter of each ingredient per layer.  After the marinara sauce, next layer with the cashew cheese, pesto, zucchini, and then the mushrooms.  Repeat process four times ending with the marinara sauce.
  2. Place the lasagna in the preheated oven and bake for 45 minutes or until bubbling and hot around the edges.

Robust Marinara Sauce

Yields: Approximately 8 cups

1 tablespoon extra virgin olive oil
1 large yellow onion, diced
6 large cloves garlic, diced
1- 28 oz. can diced tomatoes
1- 28 oz. can tomato sauce
½ cup oil packed sundried tomatoes, diced
1 ½ teaspoons dried thyme
1 ½ teaspoons dried oregano
1 teaspoon sea salt or to taste
1 teaspoon fresh cracked pepper

  1. In a large sauce pan over medium heat, sauté the olive oil, onions, garlic, thyme and oregano for approximately 3-5 minutes or until the onions are translucent.
  2. Add the remaining ingredients and stir until evenly blended.  Reduce the heat to medium low and let simmer for 30-40 minutes, stirring occasionally.  Remove from heat and set aside.

Pesto

Yields: Approximately 2 cups           

2 cups fresh packed basil
2 cups packed arugula, kale (stems removed) or Italian parsley (stems removed)
2/3 cup walnuts
2/3 cup extra virgin olive oil
4 tablespoons fresh lemon juice
2 large cloves garlic
sea salt and fresh ground pepper to taste

  1. In a food processor or high powered blender, pulse the walnuts, garlic and greens until coarsely chopped.
  2. Add the lemon juice then slowly add the olive oil in a thin stream while the food processor or blender is on.  Scrape the sides of the processor occasionally until the pesto is evenly blended.
  3. Sprinkle the salt and fresh ground pepper in the pesto to taste.

Cashew Cheese

Yields: Approximately 1 ½ cups

1 cup raw cashews
¾ cup water
¼ cup nutritional yeast
½  teaspoon sea salt
3 cloves garlic

  1. In a food processor or high powered blender, combine all ingredients and blend until the consistency of ricotta or until somewhat smooth.

Sautéed Mushrooms

Yields:  Approximately 4 cups

2 tablespoons extra virgin olive oil
¾ pound mixed mushrooms, crimini and shiitake (washed, trimmed and cut into ¼ inch slices)
4 cloves garlic, diced
sea salt and fresh ground pepper to taste.

  1. Over medium heat, sauté the garlic and olive oil for 1-2 minutes.  Add the remaining ingredients and sauté for approximately 8-10 minutes or until mushrooms are tender.  Remove from heat and set aside.

 

 

Amaranth Pudding

Amaranth Pudding

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I love to make amaranth for a quick breakfast or dessert.  Amaranth is a gluten free whole grain that is native to Peru and was used extensively by the Aztecs.  According to the Whole Grains Council, amaranth has one of the highest protein contents among grains as well as being rich in minerals such as calcium, magnesium, potassium and iron.  I suggest amaranth to my patients for its rich source of protein to help with blood sugar control and as a good gluten free alternative.  I like to use organic canned coconut milk to make it more like a rich pudding after the amaranth has been cooked.  I suggest this to parents when their children need to gain weight or for prevention of weight loss in patients with such diseases as cancer.  To make a lighter version, just use light organic canned coconut milk or any other milk alternative such as almond, rice or hemp.

Enjoy!

Serves: 4

2 1/2 cups water
1 cup amaranth
1 cup canned coconut milk
3 medjool dates, pitted
fresh berries, apples, pears, nuts, seeds or unsweetened shredded coconut to garnish

  1. In a medium covered saucepan, bring the water and amaranth to a boil then reduce to simmer.  Simmer for 15 minutes or until the amaranth has absorbed the liquid.  Remove from heat.
  2. In a blender, combine the coconut milk and medjool dates and blend until smooth.
  3. Pour the blended coconut milk into the amaranth and combine until evenly blended.
  4. Garnish with the desired fruit, nuts,seeds or shredded coconut and serve.
French Lentil Soup

French Lentil Soup

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This is a deliciously hearty soup.  You will not miss the meat with this meal and it is very cost effective.  Lentils like all beans are rich in fiber, which is great for lowering cholesterol and preventing constipation.  In addition to being a great source of fiber, lentils and other beans are rich in magnesium, folate, iron and protein.  The high fiber also helps to stabilize blood sugars after a meal, and are low in calories per cup (about 230).  Another reason I love to cook lentils is you do not need to soak them before cooking.  Therefore, an easy pick for a fast meal.  I double the batch and freeze half for later meals.  I shared this soup with a couple of my friends, one of them suggested using this recipe as a meat alternative in burritos.  Great idea, Aimee!  One suggestion would be to have the  burritos the day after you cook these lentils as they will absorb the remaining liquid and will thicken perfectly for burritos.  I also want to thank another foodie friend, Doug, for introducing me to the delicious combination of spices that make up Garam Masala.

Serving: 8

3 tablespoons extra virgin olive oil
1 large yellow onion, diced
4 medium carrots, peeled and chopped into 1/4 inch pieces
4 large cloves garlic, minced
1 teaspoon Garam Masala spice
2 teaspoons ground cumin
1/2 teaspoon dried oregano
2 cups French lentils or lentil of your choice
8 cups organic chicken or vegetable broth
1- 15 oz can diced tomatoes
sea salt and fresh ground pepper to taste

  1. In a large saucepan over medium heat, saute the onions and garlic in the olive oil until the onions are translucent (approximately 5 minutes).
  2. Add the carrots, Garam Masala, cumin and oregano and saute an additonal 5 minutes.  Sauteing the spices in the oil really helps to bring out the flavor within each spice.
  3. Add the lentils, broth, tomatoes, salt and fresh ground pepper and bring to a boil then reduce to simmer.  Simmer for 20-30 minutes or until the lentils are soft.  Serve with a large green salad or baked leafy greens.

 

 

Leafy Greens with Lemon and Olive Oil

Leafy Greens with Lemon and Olive Oil

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This is a very simple way to add more leafy greens to your diet.  Leafy greens such as spinach, kale, Swiss chard, mustard greens and bok choy, to name a few, are rich in magnesium, potassium and calcium.  I love to suggest more greens in my patients diet because they help with muscle spasms, can lower blood pressure,  are high in fiber, and are very low in calories but rich in nutrients.  I baked spinach tonight and put it over lentil soup I made last weekend.  I loved the vibrant green next to the French lentils.

Enjoy!

Servings: 4

5 ounces or approximately one small container of spinach or leafy greens mixture
2 tablespoons extra virgin olive oil
1 tablespoon fresh sqeezed lemon juice
fresh ground pepper and dash of sea salt

Preheat oven to 400 degrees Fahrenheit.  Place greens on a large cookie sheet.  Drizzle olive oil and lemon juice over the greens and lightly toss.  Sprinkle sea salt and fresh ground pepper over the greens and place in preheated oven for 5-7 minutes or until the greens are lightly wilted.

Arugula and Pomegranate Salad with Lemon Ginger Vinaigrette

Arugula and Pomegranate Salad with Lemon Ginger Vinaigrette

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I love the peppery bite of arugula.  This leafy green is a native of the Mediterranean and Southern European countries.  It is very rich in minerals like calcium, magnesium and iron and vitamins such as Vitamin A and K.  If you have tense muscles or need extra iron in your diet, arugula is a great addition to any dish.   Make it your main dish by adding fish, chicken, grass fed organic steak or tofu for extra protein.  The lemon in the vinaigrette will enhance the absorption of the iron in leafy greens.  Iron from leafy greens does not absorb as well as heme iron and therefore the acid in lemon can improve iron absorption.  Add grapefruit  and oranges for more flavor, color and Vitamin C during this cold and flu season.

Enjoy!

Serves: 4-6

Arugula Salad

5 ounces arugula, about 6 cups
1/2 pomegranate, seeded
1 cup cherry tomatoes, cut in half

Vinaigrette

3/4 cup extra virgin olive oil or walnut oil
1/4 cup fresh lemon juice
1 tablespoon fresh ginger, peeled and grated
1 tablespoon Dijon mustard
1 tablespoon honey

  1. In a large salad bowl, combine all salad ingredients.
  2. In a small mixing bowl, combine all vinaigrette ingredients and whisk until evenly blended.  Drizzle and toss the salad until the desired amount of dressing has coated the greens evenly.
  3. Finish the salad with fresh cracked pepper and a dash of sea salt and toss once more.

 

Cashew Stuffed Mushrooms with Pesto

Cashew Stuffed Mushrooms with Pesto

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I made this appetizer for my work Christmas Party.  This is a simple recipe with rich and creamy flavors.  I used the pesto cubes I froze last week.  I make cashew cheese to replace dairy in many of my savory recipes.  Cashews are an excellent source of magnesium, copper, manganese, tryptophan and mono-unsaturated fats.  Magnesium is great for bone and muscle health preventing muscle spasm and low bone density.  Copper is used for antioxidant defense, energy production and bone and vessel health.  Tryptophan is an amino acid that is particularly important in serotonin production for mood stability.  The mono-unsaturated fats found in cashews are very healthy for your heart.  The particular mono-unsaturated fatty acid found in cashews is called oleic acid, which is also found in olive oil.  Research has found these to be extremely cardioprotective, particularly in people with diabetes.  The nutritional yeast I used  is a rich source of Vitamin B12, essential in preventing anemia particularly in the vegetarian and vegan lifestyles.

Enjoy!

Servings: 30 Mushrooms

1 cup raw cashews
3/4 cup water
1/4 cup nutritional yeast
1/2 teaspoon sea salt
3 cloves garlic
30 mushrooms
1/2 cup pesto
2 tablespoons extra virgin olive oil

  1. Preheat oven to 375 degrees Fahrenheit.  For the cashew cheese, in a food processor, combine the cashews, water, nutritional yeast, sea salt and garlic and blend until evenly combined.
  2. Remove the stem from the mushrooms and put them cavity up on a lightly olive oiled baking sheet.  Spoon the cashew cheese into the cavity and then dollop pesto on top.  Drizzle the olive oil over the prepared mushrooms and then place in preheated oven and bake until mushrooms are tender and filling is light golden, approximately 20 minutes.
  3. Serve hot or cool.  I thinly sliced basil and sprinkled it over the mushrooms and then drizzled olive oil over the baked mushrooms to garnish.

 

 

 

 

Pesto

Pesto

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Pesto brings back so many summer memories from my  childhood.  Grandma Schilter taught me how to pick the basil so I wouldn’t uproot the plant.  Our fingers would stain green and had the delicious and fresh aroma of basil.  I started making her recipe and now I have modified it to remove dairy and add a variety of different herbs and greens.  I like to add kale, arugula,  and Italian parsley in addition to the basil.  I will also make pesto with just parsley and arugula for the greens.  Use what you have on hand to make it easy.  I often encourage my patients to eat more green leafy vegetables.  These vegetables are rich in calcium, magnesium, and Vitamin K, which are great for bone and muscle health.   I will use pine nuts, pumpkin seeds, walnuts, pecans or cashews depending on the nuts and seeds I have on hand as well.  Nuts and seeds are rich in omega 6 fatty acids, Omega 3 fatty acids, found mostly in walnuts, and vitamins and minerals. This recipe is a great way to incorporate more greens into your diet.  Dollop it over fresh baked cod, halibut, chicken or tofu.  I will also add it to quinoa, rice, or vegetables.  I typically quadruple this recipe and will freeze the extra in ice cube trays for later use.   Have fun with all the ways you will enjoy pesto.

Enjoy!

Yield: 1 cup

1 cup fresh packed basil
1 cup packed arugula, kale (stems removed) or Italian parsley (stems removed)
1/3 cup walnuts
1/2 cup extra virgin olive oil
2 tablespoons fresh lemon juice
2 large cloves garlic
sea salt and fresh ground pepper to taste

  1. In a food processor or high powered blender, pulse the walnuts, garlic and greens until coarsely chopped.
  2. Add the lemon juice then slowly add the the olive oil in a thin stream while the food processor or blender is on.  Scrape the sides of the processor occasionally until the pesto is evenly blended.
  3. Sprinkle the salt and fresh ground pepper in the pesto to taste.

 

Tony’s Perfect Protein Smoothie

Tony’s Perfect Protein Smoothie

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In honor of my husbands birthday, I wanted to share one of the recipes he makes for me most mornings.  In addition to being a fast and delicious breakfast, smoothies can pack a powerful nutrient punch. I like to add chia seeds for their great source of omega 3 and 6 fatty acids, fiber, and protein.  If  you have a child or adult in the family that needs to gain weight, substitute canned coconut milk  for the rice milk.  Also, add avocado and more nut or seed butter to increase healthy fat to the shake.  Add other greens such as kale, Swiss chard and beet greens for a good source of iron, calcium, magnesium and Vitamin K.  If you have a high powered blender, put fresh greens directly into the blender after rinsing.  If you do not, just rinse the greens, dry them on a towel, chop them into 1 inch stripes and freeze.  Freezing the greens will cause the cells to expand and burst open, allowing for the greens to blend into a fine powder and also allows you to access the nutrients within the greens much easier.  I also like to add nutritional yeast or Brewer’s yeast buds for a great source of B vitamins and minerals.  Nutritional yeast is an excellent source of Vitamin B12 for those individuals who do not eat meat.

Enjoy!

Serving size: approximately 3 cups

1 1/2 cups unsweetened rice milk
1/2 cup frozen blueberries or mixed berries
1/2 bananna
1 cup packed fresh spinach
1 tablespoon chia seeds
1 tablespoon nut or seed butter of your choice
1 teaspoon nutritional yeast or brewers yeast buds if on hand

Blend all ingredients until smooth and serve.

 

 

Purple Cabbage and Tart Apple Slaw with Creamy Ginger Dressing

Purple Cabbage and Tart Apple Slaw with Creamy Ginger Dressing

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This is a simple and colorful dish to add to your table.  Whether you are serving just your household or a large crowd, this is easily prepared in minutes and is beautiful with the vibrant purple cabbage and green from the apple.  Cabbage is part of the brassica family, which is well known for its anti-cancer properties.  Also, the amino acid L-glutamine is richly found in cabbage.  L-glutamine is prescribed regularly in my clinic in diet and supplement form due to its healing properties in the intestinal tract.                           

Serves: 6-8

Slaw                                                                                                                                       

1 medium purple cabbage, cut into quarters, remove stem and shave into thin slice
2 medium apples, Granny Smith or the apple of your choice, cored and cut into thin slices

Dressing                                                                                                                                                          

¼ cup extra virgin olive oil
3 tablespoons organic cider vinegar
1 tablespoon fresh ginger, peel removed and grated
1 tablespoon Dijon mustard
2 teaspoons honey
¼ teaspoon sea salt
½ teaspoon fresh ground pepper

  1. Place the cabbage and apple in a large salad bowl and set aside.
  2. In a small mixing bowl combine all dressing ingredients and whisk until evenly emulsified.  Pour desired amount of dressing over the cabbage and apple mixture and toss until evenly coated 10 minutes before serving.

                                                                                                           

 

 

 

 

 

 

 

 

 

Immune Boost Soup

Immune Boost Soup

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Today was a perfect day for a warming immune boost soup.  My family raked up the last of the cherry leaves from our yard and my husband needed a warming and enriching soup to help him fight his common cold.  I decided to use lots of garlic, onions and leaks for their antiviral and antibacterial properties.  I chose ginger root to improve circulation and to sooth and drain mucus membranes, particularly  helpful for common cold symptoms.  Shiitake mushrooms added an extra immune boost as they contain compounds that inhibit viruses from multiplying and have anti-cancer properties.   I topped off the soup with lots of bok choy to add some crunch and lots of vitamins and minerals for healthy bones and muscles.  Organic chicken broth was my base for its richness in flavor, though you can easily add vegetable or mushroom broth.  Add fresh crushed garlic to your soup just before serving if you need more of an immune boost.  Fresh garlic is more antiviral and antibacterial and will ward off anyone from getting too close to you if you are sick, thereby preventing others from getting sick!  Chalk it up to you just looking out for the common good.  Serves well with baked fish or tofu and a fresh salad.  Feel free to modify the recipe by adding tofu or a poached egg  for extra protein, which is also important for a healthy immune system.

Enjoy!

Serves: 4-6

2 tablespoons extra virgin olive oil
1/4 teaspoon toasted sesame oil
5 large cloves garlic, diced
2 leaks, rinse, remove the fibrous tops and root and thinly slice
1 medium onion, chopped
2 tablespoons ginger root, peeled and diced
1 cup fresh Shiitake mushrooms, thinly sliced
4 cups bok choy, chopped
8 cups chicken, vegetable or mushroom broth
fresh ground pepper and sea salt, if needed, to taste

  1. In a large soup pot over medium heat, saute the onion, leek, garlic and ginger in the olive oil.  Saute until the onion is translucent, approximately 3-5 minutes.  Add the sesame oil, pepper, and Shiitake mushrooms and saute for an additional 2 minutes.
  2. Add the broth to the soup pot.  Bring the soup to a boil, then reduce to simmer.  Simmer for 15-20 minutes, allowing for the ginger to release its medicinal properties and flavors to infuse the broth.  Remove from heat and toss in the bok choy just before serving.