Creamy Cashew and Sunflower Seed White Sauce

My inspiration for this dish was the macaroni and "cheese" that I had at Hugo's in Los Angeles a couple of years ago. If I hadn't been in such a hurry to eat this tonight, I would've added green peas, mushrooms, and fried onions on top. However, given that I could barely wait long enough to take a picture, I didn't get to the embellishments!

Ingredients:

• 1 C cashews, soaked
• 1/4 C sunflower seeds, soaked
• 3 1/2 C plant-based milk
• 2 t onion powder
• 1 t garlic powder
• 1 t garlic salt
• 1/4 t white pepper, finely ground
• 3 T cornstarch
• 2 T white balsamic vinegar
• 1/4 C white miso
• 1/4 C vegan buttery spread

Preparation:

1. Soak the cashews and sunflower seeds in water for several hours until softened.
2. Strain the soaking water and place the nuts and seeds in a blender.
3. Add the plant-based milk, onion powder, garlic powder, garlic salt, and white pepper.
4. Blend until smooth.
5. In a large pot, melt the vegan buttery spread over medium-low heat. Add the contents of the blender.
6. Add the cornstarch, balsamic vinegar, and miso, and whisk until fully incorporated.
7. Bring the mixture to a low boil and let it simmer until desired thickness.
8. Add vegetables, if you'd like.
9. Serve over your choice of pasta.
10. Enjoy!

Notes:

I have to say, the results surprised me. This MIGHT be even better than the sauce at Hugo's - and I have to thank them again for the inspiration!

The Chef and the Dietitian House Dressing

I saw this dressing recently on an episode of "The Chef and the Dietitian" and I couldn't WAIT to make it. This is, hands down, the best dressing I've ever had. And it is incredibly healthy to boot! Thanks so much, Plant-Based Dietitian Julieanna Hever and Chef AJ. They call it "house dressing," but since I have my own version of that, I renamed it.

Ingredients:

• 4 T tahini
• 1/2 C water
• 6 T lime
• 4 t stone ground mustard
• 8 T nutritional yeast
• 1 T maple syrup
• 4 t soy sauce

Preparation:

1. Whisk together the tahini and the water until the tahini is completely dissolved.
2. Add all of the other ingredients and whisk until thoroughly mixed.
3. Enjoy on a salad, over greens, or as a dip for veggies...the possibilities are endless!

Notes:

Here, I served this dressing over my Not-So-Southern Greens, which I reheated in a skillet with a little olive oil. I drizzled the dressing over the top and added a little ground flax seed (after I took the photo), and lunch was served! Absolutely delish.

Spicy Thai Peanut Noodles

These noodles have a little kick, and they are fairly easy to put together on the fly. They are also good served hot or cold. Choose whatever vegetables sound good to you - they will all be good!

Ingredients:

• 1 C light coconut milk
• 1/2 C peanut butter
• 1/4 -1/2 C soy sauce (depending on how salty you like it)
• 1/4 - 1/2 C agave nectar (depending on how sweet you like it!)
• 6 - 8 cloves of garlic, minced
• 3 T fresh ginger, minced
• 2 t ground cumin
• 2 t ground coriander
• 1 t Thai chili garlic sauce
• 1 t red pepper flakes
• 2 T cornstarch
• 1 box whole wheat spaghetti
• 2 - 3 C vegetables
• 1 T oil (peanut, vegetable, or toasted sesame)
• lime wedges

Preparation:

1. Cook the pasta according to package directions, drain, and set aside.
2. Mix the coconut milk and cornstarch in a small sauce pan. Add all of the other ingredients to the sauce and heat over low-medium heat until the peanut butter breaks down and all ingredients are incorporated in a nice, smooth sauce. If you like it hot like I do, add more chili garlic sauce and red pepper flakes than indicated above.
3. Meanwhile, in a wok or large pan, cook the veggies in a bit of oil until they are slightly softened but not mushy. (For the oil, I used peanut oil and a few drops of toasted sesame oil. For the veggies, I used baby carrots, frozen shelled edamame, green bell peppers, red bell peppers, and red and yellow onions.)
4. Add the pasta and the peanut sauce to the veggies, and stir to coat the noodles and veggies evenly with the sauce.
5. Serve with a wedge of lime on the side.
6. Enjoy!

Yellow-Eyed Pea Salsa

I recently made a slow cooker full of yellow-eyed peas and had about two cups of peas left after dinner, so I threw together this salsa. I have to say it was healthy and fantastic - so much so that I ate it with a spoon! Who needs chips?

Ingredients:

• 2 C cooked yellow-eyed peas
• 1/4 - 1/2 C salsa or picante sauce
• 1/4 C green bell pepper
• 1/4 C white onion
• 1 handful + cilantro, chopped
• 1/4 t garlic salt
• 1/4 t cumin
• 1/4 t Italian seasoning
• 2 T balsamic vinegar
• generous pinch of ground red pepper
• salt & pepper to taste

Preparation:

1. Mix ingredients.
2. Enjoy!

Notes:

This is my favorite kind of recipe - one that I just put together without a lot of work and measuring! So, the measurements above are all approximations. Adjust according to your own tastes.

Easy Overnight Yellow-Eyed Peas

Did you know there was such a thing as yellow-eyed peas? They are new for me! I bought a bag of them at the North Carolina State Farmers' Market in Raleigh. My first thought was to cook them and make yellow-eyed pea salsa, but the broth turned out so good I ate two bowls of beans - straight from the slow cooker, topped with a dollop of salsa! (And I made salsa with the rest of them - recipe HERE!)

Ingredients:

• 2 C yellow-eyed peas 
• 8 C water 
• 3 Not-Beef bouillon cubes* 
• 1/4 t red pepper flakes 
• 1/4 t garlic powder 
• 1/2 t cumin 
• salt & pepper to taste 

Preparation:

1. Sort and rinse beans. I soak them for a couple of hours in the evening to reduce cooking time and pour off the soaking water. 
2. Put all ingredients in the slow cooker when you go to bed and set it on low. 
3. Stir a couple of times during the night, if you happen to get up. 
4. The house will smell wonderful and the peas will be ready for lunch the next day. 
5. Enjoy! 

Notes:

*I buy Edward & Sons brand vegan, gluten-free "Not-Beef" bouillon cubes. They are available at specialty grocery stores.

Deconstructed Guacamole and Tomato Sandwich

My usual tomato sandwich is incredibly simple and tasty: fresh garden tomatoes, a layer of basil, vegan mayo, a splash of red wine vinegar, and salt and pepper. I wanted a little something different today and had an avocado I needed to use. Thus, the deconstructed guacamole and tomato sandwich was born!

Ingredients:

• bread of choice
• 1 ripe avocado
• 1 ripe garden tomato
• 1 spring onion, chopped
• 1 lime
• chopped cilantro
• vegan mayonnaise
• salt & pepper to taste

Preparation:

1. Spread avocado on the top slice of bread, vegan mayo on the bottom slice.
2. Put the tomato and the cilantro on the bottom slice of bread, and sprinkle the green onion on top of the avocado. Squeeze lime on both sides and sprinkle with salt and pepper.
3. Put together, slice in two, and enjoy!

Avocado Pesto Pasta

Are you a fan of avocados? I love their versatility, and they are nutrient dense! I've been wanting to try Chef Chloe Coscarelli's recipe for this dish for a while, and I finally did - with a few small modifications.

Ingredients:

• 1 box whole wheat pasta
• 1 bunch fresh micro Thai basil
• 1/2 C pine nuts
• 2 avocados, pitted and peeled
• 2 T lemon or lime juice
• 3 cloves garlic
• 1/4 C extra virgin olive oil
• salt & pepper to taste
• 1 C dehydrated, halved cherry tomatoes or sliced sun-dried tomatoes (optional)

Preparation:

1. Cook pasta according to package directions.
2. Drain and set aside.
3. Combine basil, pine nuts, avocadoes, citrus juice, garlic, olive oil, salt, and pepper in a food processor or blender.
4. Process until smooth, or to the consistency that you like.
5. Toss the pasta with the pesto.
6. Put in individual serving bowls, top with tomatoes if using, and enjoy!

Five Reasons to Eat More Blueberries

Blueberries are super tasty and they make a heck of a pie or cobbler, but they are also a powerhouse of nutrition and health benefits. They are low fat, low calorie, and full of fiber, and they are packed with antioxidants, which are known to fight disease and help with brain health. Read on for five solid benefits - other than taste - of enjoying blueberries this summer!

1. Vitamin C. Did you know that one serving gives you about 25% of your daily dose of vitamin C? Vitamin C is an immune system booster and also helps with collagen production.
2. Reduce cancer risk. Anthocyanins are compounds that give blueberries their deep color and help improve heart health, and they may also help attack cancer-causing free radicals according to a study from the University of Illinois at Urbana-Champaign.
3. Boost brain health. Blueberries may be a preventative for cognitive decline. In a study of human subjects at the University of Cincinnati, researchers found that older adults who were given blueberry juice scored higher on memory tests than subjects who were given a placebo.
4. Improve heart health. Heart disease is a leading cause of death in the US, and studies suggest that berries, including blueberries and strawberries, may reduce the risk of heart disease in women, thanks to the afore-mentioned anthocyanins.
5. Fight UTIs. Urinary tract infections (UTIs) are caused by bacteria that adhere to and grow inside the urinary tract. Like cranberry juice, blueberries contain substances that inhibit bacteria from binding to bladder tissue.

Easy Scrambled Tofu

Don't let the ingredient list and the length of the instructions fool you - this is a quick and easy breakfast (or lunch, or dinner). It only takes 10-15 minutes to prepare. The texture mimics scrambled eggs, but this is much more flavorful and nutritious than any scrambled egg dish I've ever had. (Hint: You can also roll this up in a tortilla and enjoy it as a burrito!)

Ingredients:

• 1/2 block firm tofu
• olive oil spray
• 1/2 C white or yellow onion
• 1/2 C chopped bell pepper
• 1/2 C chopped broccoli
• 2-3 cloves garlic
• 2 handfuls of fresh baby spinach
• 1 T nutritional yeast
• 1 lemon wedge
• 1/4 t turmeric
• 1/4 t paprika
• 1/4 t cumin
• 1/4 t ground thyme

Preparation:

1. Heat a non-stick skillet over medium-low heat.
2. Spray liberally with the olive oil spray.
3. When the skillet is hot, add the onion and veggies. Let them cook for several minutes (4-5) until the onion is translucent and the veggies are starting to brown.
4. Chop the garlic and add it to the pan, being careful not to burn it. Let the veggie/garlic mixture cook for a couple of minutes.
5. Add the spices (turmeric through thyme) and mix with the garlic and onion. Your kitchen will smell divine!
6. Crumble the tofu and mix, making sure the tofu is thoroughly coated with the spice mixture.
7. Add the spinach and squeeze the lemon in to the pan, and stir.
8. Add the nutritional yeast and stir again. The nutritional yeast will give the mixture a creamy texture, and it adds a cheesy/nutty flavor as well as lots of vitamins and minerals.
9. Make sure all of the ingredients are thoroughly incorporated and heated.
10. Enjoy!

Quick Lunch: Veggie Tacos

This is a great way to use leftovers. What I had? Brown rice from a Chinese restaurant, leftover veggies from a diner, and a few cherry tomatoes that needed to be used. My solution? Veggie tacos!

Ingredients:

• 1/2 T extra virgin olive oil
• 1/4 C chopped onion
• 1-2 cloves garlic, chopped
• 1 can black beans
• 1/2 t cumin
• 1/4 t chili powder
• 1/2 C brown rice, cooked
• 1/2 C cherry tomatoes, sliced
• + any veggie leftovers you happen to have
• Possible taco toppings: vegan sour cream, avocado, vegan cheese, chopped cilantro, chopped jicama, squeeze of lime

Preparation:

1. Saute the onion and garlic in a little extra virgin olive oil.
2. Add black beans, rice, cumin, chili powder, cherry tomatoes, and veggie leftovers. Warm a couple of toasted corn tortillas.
3. Top with salsa, hot sauce, vegan sour cream, avocado, vegan cheese, cilantro, a little jicama, and a squeeze of lime juice - whatever toppings you enjoy.
4. Voila! Lunch is served!