COOKBOOK Vegan , Glu t en -Fr ee, an d Dair y f r ee r ecipes
Wr it t en by: M ik h aila Ham pt on
HEART HEALTHY TREATS
Vegan Recipes Pages3-7
SNAP CHALLENGE: VEGETABLE STIR FRY WITH NOODLES Serves: 6 (about 1.25 cups each)
INGREDIENTS 2 Tbsp vegetable oil ½ head purple cabbage 2 green bell peppers 2 carrots 1 yellow onion 2 3-oz. bricks of ramen noodles ¼ cup soy sauce 3 Tbsp brown sugar 2 Tbsp sriracha (or less) 1 Tbsp cornstarch 3 green onions, sliced handful cilantro (optional)
INSTRUCTIONS Remove the core and any wilted outer leaves from the cabbage, then cut it into very fine strips. Cut the onion and green bell pepper into thin strips as well. Use a large holed cheese grater to shred the carrots. In a small bowl prepare the sauce by stirring together the soy sauce, brown sugar, sriracha, and corn starch. Begin to cook the noodles according to the package directions (boil for 3 minutes, or until tender). Drain the cooked noodles in a colander. Heat the vegetable oil over medium high heat in a large skillet until it is hot and shimmering. Add the vegetables and sauté for only a few minutes, or until the vegetables just begin to soften. Pour the prepared sauce into the skillet and continue to sauté for one to two minutes more, or until the sauce has thickened and coated all of the vegetables. Turn off the heat. Add the cooked and drained noodles to the stir fried vegetables and toss to combine. Top with sliced green onions and a handful of fresh cilantro, if desired.
Sw eet Pot at o Tor t illa Sou p Serves: 6 (1.5 cups each) INGREDIENTS 2 Tbsp vegetable oil 1 medium onion 2 cloves garlic 2 Tbsp chili powder* 1 tsp cumin ¼ tsp cayenne ½ cup masa harina or cornmeal* * 6 cups vegetable broth 2 Tbsp tomato paste 1 (15oz.) can diced tomatoes 1 (15oz.) can black beans 1 medium sweet potato (about 1 lb.) 1 cup frozen corn kernels Optional toppings: cilantro, avocado, shredded cheddar, sour cream, crispy tortilla strips, fresh lime. INSTRUCTIONS Dice the onion and mince the garlic. Sauté both in a large pot with the vegetable oil over medium heat for 3-5 minutes, or until transparent. Add the chile powder, cumin, and cayenne to the pot. Continue to sauté for one minute to toast the spices. Add the masa harina or cornmeal and continue to sauté for 2-3 minutes to toast the starch. The corn will stick to the bottom of the pot as you sauté, so turn the heat down slightly if needed to prevent it from burning. Whisk the vegetable broth into the corn mixture and allow it to come up to a simmer. The liquid will begin to thicken slightly when it starts to simmer. Add the tomato paste and stir until it dissolves in. Add the can of diced tomatoes (with juices), black beans (drained and rinsed), and frozen corn kernels. Peel and cut the sweet potato into ½ inch cubes, then add it to the pot. Cover the pot and allow the soup to come up to a simmer over medium heat. Once it begins to simmer, turn the heat down to low and let simmer for 30 minutes, or until the sweet potatoes have softened. Stir the soup occasionally as it simmers to keep the corn from sticking to the bottom of the
pot. Taste the soup and adjust the salt if needed (this will depend on the brand of broth you use and the canned goods).
Hu m m u s an d Gr illed Veget able Pizza INGREDIENTS 1 recipe pizza dough ½ recipe hummus (any flavor) 1 small zucchini 1 small summer squash 1 medium portabello mushroom cap ½ small red onion ? of 12 oz. jar roasted red peppers 2 Tbsp olive oil to taste salt and peppers ½ tsp crushed red pepper (optional) 1 Tbsp cornmeal INSTRUCTIONS Prepare and knead the pizza dough. Place the ball of dough in a bowl, loosely covered, in a warm place to rise for one hour. While the pizza dough is rising, make the hummus. Add enough liquid to the hummus so that it is easily spreadable with a spoon. Keep the hummus refrigerated until ready to use. Wash the vegetables to remove debris. Slice the squash and onion into half inch thick pieces. Place the squash in a bowl and drizzle with 2 Tbsp of olive oil. Season with salt and pepper and toss to coat. Preheat a counter top grill and then grill the squash for about 5 minutes. Wipe excess oil out of the bowl the portabello cap and onion pieces. Grill them in the same manner as the squash. After the vegetables are grilled, cut into bite sized pieces. Also, cut one of the roasted red peppers from the jar into strips. Once the dough has risen to about double its original size (about one hour), begin to preheat the oven to 450 degrees. Prepare a pizza pan with non-stick spray and a generous sprinkle of cornmeal. Punch the dough down and, using floured hands, stretch it into a 16 inch circle. Using the back of a spoon, spread about half of the batch of hummus over top of the dough. Top with the grilled vegetables. Bake the pizza for 20-25 minutes or until the outside edges of the crust are golden brown. Cut into 8 pieces and enjoy!
Ch ocolat e Tr u f f les Ingredients 2 cups soft dates, pitted 1 and 1/2 tablespoons cocoa powder, plus 1/4 cup for coating 3 tablespoons orange juice
Instructions Put the pitted dates, cocoa powder and orange juice in the blender. Blend until smooth. Scrape the mixture down occasionally. You might need to add extra orange juice if it gets too dry or hard to blend. Transfer the mixture in to a bowl and make small balls. Wet your hands occasionally when making balls as the mixture is sticky. Put 1/4 cup of cocoa powder into a bowl and roll the balls into this cocoa powder. Line a baking sheet with parchment paper and place the truffles on it. Chill for about an hour to firm up.
Flou r less Br ow n ies
Ingredients 3 medium, overripe bananas (approximately 1 cup or so) 1/2 cup smooth almond butter (can sub for any smooth nut butter) 2 T - 1/4 cup cocoa powder (more = richer taste)
Instructions Preheat the oven the 350 degrees, grease a small cake pan or loaf pan and set aside. In a small microwave-safe bowl or stovetop, melt your nut butter. In a large mixing bowl, add the banana, nut butter and cocoa powder and mix very well. Pour the mixture into the greased pan and bake for around 20 minutes or until cooked through. Remove from the oven and allow to cool completely before slicing into pieces.
Glu t en - Fr ee Recipes Pages9-13
Cr eam y Cash ew Pot at o & Past a Salad
In gr edien t s
4 medium red potatoes 2 cups frozen peas 1/4 pound gluten-free elbow pasta, cooked and drained 1/2 cup Soy-Free Veganaise 2 Tbsp. balsamic vinegar 1 Tbsp. olive oil 1 red bell pepper, finely chopped 1/2 cup loosely packed fresh dill leaves, torn into pieces Ÿ cup cashews ½ tsp. sea salt Ÿ tsp. freshly ground black pepper
In st r u ct ion s
Place potatoes in a small stockpot; cover with cold salted water. Cook over high heat, bring to a boil then reduce to medium heat and cook until fork-tender, about 8-9 minutes. Remove from heat; drain in a colander and set aside to cool. Cut cooked potatoes into 3/4-inch cubes. Fill a small saucepan with salted water, and bring to a boil. Add frozen peas; cook according to package, then drain. In a large bowl, combine cooked peas, potatoes and elbow pasta. Set aside. In a separate medium mixing bowl combine Vegenaise, balsamic vinegar and olive oil; mix well to combine. Fold balsamic mixture into potato and pasta salad. Add red bell pepper, fresh dill, cashews, sea salt and pepper; gently toss to combine. Transfer to a serving bowl and serve immediately or cover and store in the refrigerator until ready to serve. Serve chilled or at room temperature.
Th e Spiced Pean u t Bu t t er , Ban an a an d Hon ey San dw ich Ingredients Spiced Peanut Butter (or Seed Butter) 1 cup unsalted peanut butter or sunflower seed butter (for nut-free) 1 teaspoon salt 1¾ teaspoons honey or agave nectar ? teaspoon ginger powder? teaspoon ground cinnamon PB, Banana & Honey Sandwich 12 slices whole grain or gluten-free bread 6 bananas, sliced 1 cup spiced pean u t bu t t er or su n f low er seed bu t t er 2 tablespoons honey or agave nectar (for vegan) 2 ounces dairy-free margarine or coconut oil, at room temperature 1 teaspoon sugar½ teaspoon ground cinnamon
Instructions Spiced Peanut Butter Whisk all of the ingredients together in a bowl until well blended. Place the peanut butter in an airtight container and store in the refrigerator for 6 to 8 weeks (if you can keep from eating it for that long!). PB, Banana & Honey Sandwich Lay out two slices of the bread on a cutting board. Spread both slices of bread with peanut butter. Set one aside. Take one slice and top with sliced bananas, then drizzle with honey or agave. Place the reserved slice of bread on top. Brush top and bottom of sandwich with room temperature margarine or oil. If you own an electric sandwich maker or Panini press, place sandwich inside for 2½ to 3½ minutes. If you do not have a sandwich press, place sandwich in a sauté pan on top of your stove, set at medium heat; and cook for 3-1/2 to 4-1/2 minutes on each side. While cooking, combine cinnamon and the sugar in small bowl. Remove sandwich and while still hot, season liberally with cinnamon and sugar. Cut in half and serve while hot.
Glu t en Fr ee Cr u n ch y Ch ick en Pean u t Salad
In gr edien t s 1 head Napa cabbage, shredded 1 small head red cabbage, quartered, cored and thinly sliced 4 cups cooked chicken, shredded 2 bunches green onions, thinly sliced on the diagonal 1 English (hothouse) cucumber, julienned 2 cups shredded carrots 4 ounces snow peas, thinly sliced 8 ounces bean sprouts 1 bunch cilantro, chopped 4 ounces mung bean vermicelli noodles Cooking oil 1½ cups San-JTamari Peanut Asian Dressing 2 cups dry roasted, salted peanuts Kosher or fine sea salt and pepper
In st r u ct ion Combine the Napa cabbage, red cabbage, shredded chicken, green onions, cucumbers, carrots, snow peas, bean sprouts and cilantro in a very large mixing bowl. Using your hands, gently pull the mung bean vermicelli noodles apart into smaller portions.
Place some paper towels on 2 dinner plates. In a small skillet add an inch of cooking oil (the smaller the skillet, the less oil you need) and heat the oil until it ripples but does not smoke. Fry one small handful of noodles at a time until they puff up, about 5 seconds, flip over with tongs and fry the
other side for a second or two. Remove from oil with tongs, place on the prepared plate and sprinkle with a little salt. Repeat until all the noodles are fried. Add the dressing to the vegetable/chicken mixture and toss well to coat. Crumble the fried mung bean vermicelli noodles into the salad; add the peanuts, season with about a teaspoon of salt and ½ teaspoon of pepper, toss again and serve.
Su n -bu t t er & Jelly Cook ies Ser vin gs: abou t 24 cook ies
In gr edien t s
Cook t im e
15m in
1 cup creamy Sunbutter 1 large egg, lightly beaten ¾ cup sugar 1 teaspoon baking powder 2 teaspoons pure vanilla extract ¼ teaspoon fresh lemon juice 4 ? 5 tablespoons jelly of your choice
Instructions Preheat oven to 350 degrees. Line two baking sheets with parchment paper or silicon baking mats. Combine the Sunbutter, egg, sugar, baking powder, vanilla, and lemon juice together in a mixing bowl and stir well. Roll about 1 tablespoon of dough into a ball for each cookie. Place on the prepared baking sheet and gently flatten the ball with a spatula. Press your thumb into the center of each cookie and fill with about ½ teaspoon of jelly. Repeat with remaining dough.
Ch ocolat e Alm on d Cak e in a M u g Ser vin gs: 1 or 2 cu ps at a t im e In gr edien t s
3 tablespoons grass fed butter or dairy free substitute 4 tablespoons milk or dairy free milk of choice ½ teaspoon pure vanilla extract 2 large pastured, cage free eggs 4 tablespoons unsweetened cocoa powder 4 tablespoons gluten free almond flour Ÿ teaspoon baking powder 3 tablespoons pure maple syrup
In st r u ct ion s Melt the butter in one large (12-ounce or bigger) or two small (8-ounce) microwavable mug(s) or ramekin(s). Swirl the butter around to coat the mug or ramekin. Add the milk, vanilla, and eggs and whisk. Add the cocoa powder, flour, baking powder, and maple syrup and whisk. Microwave on high power for 90 seconds for small ramekins, about 2 minutes for large or until the cake has risen and is set. Let cool slightly, top with whipped cream or coconut cream if desired, and enjoy!
Cook Tim e
Abou t 90 secs f or sm all cu p or
abou t 2 m in u t es f or lar ger cu p
Dair y-Fr ee Recipes Pages 15-19
Cr ock pot Pek in g Por k Ch ops w it h Veget able Lo M ein & Easy Ter iyak i Salad Ingredients Peking Pork Chops 6 large bone-in pork chops or 12 boneless pork chops ¼ cup brown sugar 1 teaspoon powdered ginger 1 teaspoon five spice powder ½ cup soy sauce or wheat-free tamari (for gluten-free) ¼ cup ketchup 4 garlic cloves, chopped or put through a garlic press Vegetable Lo Mein 2 tablespoons peanut oil (or other high-heat oil) 2 to 3 cups of chopped or sliced vegetables, raw or cooked, cut into bite-size pieces (such as: carrots, mushrooms, green onions, onions, bell peppers, cabbage, broccoli, sugar snap peaspeas, or shelled edamame) 1 pound angel hair pasta, cooked and drained (use gluten-free, if needed) 3 cloves of garlic, minced 1 teaspoon powdered ginger½ cup low-sodium soy sauce or wheat-free tamari (for gluten-free) 1 teaspoon toasted sesame oil
Instructions Peking Pork Chops Place the pork chops in the stoneware of your slow cooker. In a small bowl, combine the sugar, spices, soy sauce, ketchup, and garlic. Pour the sauce evenly over the pork chops. Cover and cook on low for 6 to 8 hours, or on high for 4 hours. Serve with rice or vegetable lo mein. Refrigerate or freeze any leftovers. Leftover pork chops can also be sliced and added to leftover vegetable lo mein. Vegetable Lo Mein Heat the peanut oil in a wok or large skillet over medium-high heat. Add any raw vegetables and stir fry for 2 to 3 minutes. Add any cooked vegetables, along with the garlic and ginger and stir fry for 2 minutes. Add the cooked pasta and toss to combine. Add the soy sauce and sesame oil and toss to evenly coat the pasta and vegetables with the sauce. Serve as a vegan entree or as a side dish with the Peking Pork Chops. Refrigerate any leftovers.
BBQ Por t obello M u sh r oom Bu r ger s
Ingredients 4 large portobello mushrooms, gills and stems removed ¼ cup vegan dry red wine 2 teaspoons vegan Worcestershire sauce Black pepper 1 cup barbecue sauce of choice ½ cup dairy-free cheese alternative* , crumbled (see post above) Roasted red peppers, optional Lettuce, optional 4 burger buns (gluten-free, if needed), toasted
Instructions Place the mushrooms cavity-side up in a 9x13-inch pan. Pour 1 tablespoon of the wine and ½ teaspoon Worcestershire sauce into each cavity. Add a good amount of black pepper. Let marinate f or 30 to 60 minutes. Preheat the grill to medium high (400ºF). Be sure the grill is well-oiled. Place the mushrooms on the grill, cavity-side up. Grill over medium heat 3 to 4 minutes or until marked. Turn one-quarter turn to get hatch marks. Grill another 3 to 4 minutes, or until marked. Turn over to allow any remaining marinade to drip onto the grill, enhancing the flavor of the caps. Cook another 2 to 3 minutes or until the center is softened and the mushrooms are done. During the last few minutes, baste with the barbecue sauce. It will slightly caramelize and cook onto the caps. Place the portobellos on the buns and sprinkle with the cheese alternative. Top with the roasted red peppers and lettuce, if using.
Pean u t Bu t t er an d Ban an as Fost er San dw ich Ingredients ¼ cup dairy-free margarine ? cup brown sugar ½ teaspoon ground cinnamon 1½ teaspoons vanilla extract Bananas 2 thick slices bread (wheat or gluten-free) 2 tablespoons creamy peanut butter (such as all-natural Jif) Crispy cooked bacon, optional
Instructions melt margarine in a pan over medium heat. Stir in the brown sugar, cinnamon and vanilla. Peel and slice bananas in half, then slice again lengthwise. Once it begins to bubble, put in slices of banana and cook until bananas are warm, about 2 to 3 minutes. Toast the bread. Spread 1 tablespoon peanut butter (or more, if desired) on each piece of toast. Place bacon slices, if using, on one side of toast. Gently place warm banana slices on top of other piece of toast. Close sandwich and slice in half. Use excess bananas foster to make additional sandwiches!
Glu t en Fr ee an d Dair y Fr ee Cu pcak es / M u f f in s Ingredients 3 tablespoons butter, melted (or coconut oil) 3eggs 1?3cup sugar 1?4teaspoon salt 1?4teaspoon vanilla 1?4cup coconut flour 1?4teaspoon baking powder 1mashed banana chopped nuts (optional )toasted coconut, for tops (optional)
Dir ect ion s Just mix up the ingredients. Scoop batter in a muffin tin with liners .Bake 15 min at 400 degrees. Enjoy!
Dair y-f r ee van illa ice cr eam In gr edien t s 2 vanilla pods 1 teaspoon vanilla-bean paste 1 x 400 g tin of light coconut milk 300 ml unsweetened organic soya milk 165 g agave syrup
In st r u ct ion s Halve the vanilla pods lengthways, scrape out the seeds, then add to a large bowl, discarding the pods. Add the remaining ingredients and stir well to combine. Transfer the mixture to an ice cream maker, then churn for 40 minutes, or until smooth, occasionally scraping down the sides with a spatula. Give it a final stir, then transfer the mixture t o a large freezer-proof container. Pop in the freezer for around 2 hours, or until set, then serve. If you don?t have an ice cream maker, place the mixture into a large freezer-proof container and pop it in the freezer. Allow to set for 3 to 4 hours, giving it a good whisk every 30 minutes or so.