This flavorful soup is taken from the book Eating Alive: Prevention Thru Good Digestion by Dr. Jonn Matsen N.D. He works out of Vancouver and this book is one of our course books at CSNN. There are lots of good plant based recipes in this book which is also dairy and gluten free.
· 2 ½ cups green split peas, rinsed
· 7-9 cups purified water or vegetable stock
· 2 bay leaves
· 2 medium onions, diced small
· Optional: 1-2 potatoes and/or 2 carrots chopped small and pre-steamed. (I prefer carrots as the potatoes taste a little too starchy for me.)
· 2 Tbs. of olive oil
· 2 Tbs. wheat-free tamari soy sauce
· 2 tsp. dried parsley
· 1 ½ tsp. sea salt
· 1-2 tsp. honey (to balance the flavors)
· 1 tsp. each: basil, oregano, mint
· ½ tsp. each: thyme, kelp powder, red pepper flakes
· ¼ tsp. each: marjoram and savory
1. In a large soup pot, bring rinsed split peas, bay leaves and purified water to a boil then reduce heat to medium and cook for about 1 ½ hours or until the peas totally dissolve into the liquid.
2. While the peas are cooking, pre-steam the potatoes/carrots.
3. In a small frying pan, add oil and onions and cook the onions until they are translucent (about 8 minutes).
4. Add onions, steamed vegetables, tamari, parsley, sea salt, honey, and herbs to the pot and cook over a medium to low heat for about 25 minutes to develop the flavors. If it tastes flat, add vegetable bouillon.
5. Stir the soup occasionally, keeping the heat low so it doesn’t stick or burn.
6. Remove bay leaves and serve.
7. Optional: I blend my soup with an immersion blender for a thick, smooth texture.
Go here to print this recipe: recipe_split_pea_soup.docx
Here's a variation from a recipe book called La Dolce Vegan by Sarah Kramer. This book has lots of great transitional recipes for people who want to try a plant-based lifestyle. It does rely heavily on ingredients that you would eventually want to replace with healthier options but for those just experimenting with vegan cooking. Also....she's from Victoria!
· ½ cup brown sugar
· 1 tsp. ground cinnamon
· 2 Tbs. vegan margarine
· ½ cup walnuts chopped
· ¾ cup whole wheat flour
· ¾ cup white flour
· ½ cup brown sugar
· 1 tsp. baking powder
· ½ tsp. baking soda
· ½ tsp. sea salt
· ¾ cup soft tofu
· 1/3 cup grapeseed or organic canola oil
· ½ cup almond milk
· 1 tsp. vanilla extract
1. Preheat oven to 350 degrees F (175 degrees C).
2. Lightly oil an 8x8 inch baking pan and set aside.
3. In a small bowl, stir together topping ingredients and set aside.
4. In a medium bowl, whisk together flour, sugar, baking powder, baking soda, and sea salt.
5. In a blender or Nutribullet combine tofu, oil, milk and vanilla.
6. Combine wet ingredients with flour mixture.
7. Pour evenly into the baking pan the sprinkle topping evenly over the top.
8. Bake for 30-35 minutes. Test with a toothpick to ensure it is cooked through.
Go here to print this recipe: recipe_cinnamon_walnut_coffee_cake.docx
This is a variation of the overnight oatmeal only I make it in the morning so I have something warm to eat on cold days. Perfect to make if you are working and have to out the door in a hurry. Oats are loaded with fiber so they are good for the heart and cholesterol levels. Add some cinnamon for extra heart benefits.
Here's a quote by Dona Bradley, CSNN director in Nanaimo about the power of sprouts:
Sprouts represent the point of greatest vitality in the life cycle of a plant. During sprouting, vitamin and enzyme content increases dramatically. The sprouting process predigests the nutrients of the seed, legume or grain, making it easier to assimilate and metabolize.
Here's 10 Things About Sprouts:
Nothing is better for your body than sprouts. This is truly live food. It can be expensive to buy them but they are so cheap to make. All you need are the beans, water, a sprouting jar and time.
You can make or buy a sprouting jar. If you are making one, you need a big mason jar and some wire mesh secured to the top with an big elastic. I found it simpler to buy mine from Pomme Natural as it has a mesh lid that’s awesome. I started sprouting with a sprouting bag but I found it hard to rinse, it would dry out too quickly and there was a lot of wasted seeds in the process so, for me, a sprouting jar is best.
· ½ cup mung beans, or lentils
· Purified water
· Sprouting jar
1. Add beans or lentils and about 4 cups of water to your sprouting jar. Soak the beans/lentils for 8 hours.
2. After soaking the beans, drain the water and add more water, swirl the beans to rinse and drain well.
3. Invert the jar, and keep in a warm dark place. (You can cover with a cloth or bag) Sprouting time increases with more light and cooler conditions. For me, I like to see the action so I leave my jars out on the kitchen counter and watch them grow.
4. RINSE THE BEANS/LENTILS TWICE DAILY. Ideally rinse in the morning and evening.
5. After 3 days keep uncovered (like on the counter) in indirect sunlight to encourage chlorophyll. Continue rinsing twice daily until sprouts are ready.
6. The sprouts should be ready in 5 days. Do one final rinse and drain and transfer sprouts to a glass container. They will keep in the refrigerator for up to one week in a covered glass container.
· 3 Tbs. extra virgin olive oil, preferably cold-pressed
· 1 large red onion, diced
· 3 garlic cloves, chopped fine
· 1 jalapeno pepper, diced fine
· 1 small can chopped green chilies
· 4 cups vegetable broth (or) 4 cups of purified water and 2-3 organic vegetable cubes
or 1 heaping tablespoon of Better than Bouillon vegetable concentrate
· 3 cans black beans, rinsed (or) 1 cup dried black beans soaked and boiled before hand
· 1 ¼ Tbs. cumin powder
· ¼ cup fresh cilantro, chopped
· Sea salt and pepper to taste
1. Add olive oil to a large cooking pot.
2. Add onions and cook on medium low (4) for about 10 minutes stirring occasionally.
3. Add garlic, jalapeno, chopped chilies and cook for another 5 minutes.
4. Add the vegetable broth, beans and cumin and cook for 10 minutes.
5. Add cilantro, salt and pepper and heat through.
6. Serve on its own or as a meal by adding ½ cup cooked rice to your bowl to make a filling yet light meal.
7. This soup freezes well so freeze in glass containers and enjoy at any time.
Go here to print this recipe: recipe_black_bean_soup.docx
I took these still shots off of my TV during the move 'Fat, Sick and Nearly Dead' by Joe Cross. Firstly, this is one of my favorite inspirational movies about the powers of juicing and a plant-based diet. Secondly, this chart is awesome. I tried to find it on Dr. Fuhrman's website but it didn't seem to be there.
Check out the right hand side...those graphs depict reduction in weight and cholesterol levels. It also says THE MOST SUSTAINED WEIGHT LOSS EVER RECORDED IN A MEDICAL STUDY. That's amazing. Even though, I cut it off the two following points are also significant.
I don’t have a clue where I got this recipe from but it’s a good one. Another versatile food for the plant-based cook is the cauliflower. When cooked in this manner, it resembles ground meat. Awesome in chili, spaghetti sauce or other dishes that require ground meat. Obviously, it doesn’t taste like ground meat but the spices give it a lovely flavor.
· 1 head of cauliflower
· 1 Tbs. Coconut oil
· 3 Tbs. Bragg Liquid Aminos (or Coconut Aminos)
· ¼ cup coconut or chickpea flour
· 1 ½ tsp. cumin
· ¼ tsp. ground coriander
· ½ tsp. onion powder
· ½ tsp. garlic powder
· ½ tsp. chili powder
1. Preheat oven to 400.
2. Chop the cauliflower into small pieces (I use my Veggie Bullet or a food processor) and transfer it into a large bowl.
3. Melt the coconut oil and coat the cauliflower.
4. Add Bragg Aminos and coat evenly.
5. Add all dry ingredients to a small bowl and mix together then add to the cauliflower and coat cauliflower evenly.
6. On a parchment paper lined baking sheet, spread out the cauliflower mixture in a single layer.
7. Place in the oven and bake for 50 minutes.
8. Broil for an additional 15 minutes. Take it out of the oven and flip/mix to make sure it is evenly browned. If it isn’t, put it back in the oven on broil for an additional 10-15 minutes.
9. Remove from the oven and cool.
This makes about 4 servings so you can freeze it like meat to add to any dishes.
Go here to print this recipe: recipe_cauiflower_ground_meat.docx
It looks just like ground beef in this chili recipe. Amazing!
Having company over and need a fast and easy dip to serve. Check out my blog under Dips, Spreads and Salsas for the guacamole, salsa and sour cream recipes. Try this:
Raw cashews are amazing! If you go to any raw food restaurant, they use raw cashews to make sour cream and to make creamy sauces and dressings. This recipe is a variation from Savanna at glutenfreepantry.com. If you don’t have time to soak the cashews, you can double the amount of water but it may be more grainy than creamy.
· 1 cup raw cashews, soaked overnight
· ¼ cup + 2 Tbs. fresh lemon juice
· ½ tsp. sea salt
· 1 tsp. nutritional yeast
· ½ cup purified water
1. Put all the ingredients into a blender. I use my Veggie Bullet sauce cup as the motor is great and really liquefies the nuts.
2. Blend on high and scrape down the sides periodically until the mixture is very smooth and creamy.
3. Transfer to an airtight glass container and store in the fridge or use immediately.
4. This recipe stores well in the fridge but try to use it up within a week as it starts to resemble and have the consistency of the wall plaster.
Go here to print this recipe: recipe_raw_cashew_vegan_sour_cream.docx
I am a registered holistic nutritionist, open-minded vegan and cooking enthusiast.