Friday, November 18, 2011

Heart-Healthly Plant-Based Thanksgiving Recipes

I want to wish you all a very happy and healthy Thanksgiving!!  I hope you enjoy my holiday recipes. The menu is Holiday Wellington, Wild Rice Cornbread Stuffing, Mashed Potatoes with Mushroom Gravy, Sourdough Bread, Tender Green Bean with Mushroom & Lemon Peel, Spinach Almond Salad, Homemade Whole Cranberry Sauce, Vegan Pumpkin Pie & Sparkling Cranberry Juice. This meal is designed to keep your heart healthy, your energy up, taste fabulous and be packed with delicious plant-based nutritious ingredients like kale, sweet potatoes, spinach, apples, green beans, pecans and cranberries just to mention a few.  What a yummy feast of thanksgiving. I have a lot to be thankful for, and one is that I can share my food and nutrition ideas with all of you. You can do a lot of the preparation for this meal ahead of time and finish on Thanksgiving day. Have an absolutely wonderful time with your family and friends.  Please email me if you have any questions at all on the recipes. Stay happy and healthy:)

Holiday Wellington
Adapted from Morgan's Holiday Wellington  Little House of Veggies
Printable Recipe
(Serves 8)

(2) Homemade pastry dough recipes (see recipe below)
1 bunch of kale, washed, trimmed & chopped
8 oz. sliced baby Bella mushrooms
3 yellow onions, sliced
1 large sweet potato or Yam, peeled &amp sliced
1 ½ cups vegetable broth
1 recipe for sage quinoa (see below)
Red pepper flakes

To Make:
• Start the caramelized onions first. Peel and slice all 3 onions. In a skillet or pot, heat 1 Tbsp of coconut oil over medium high heat. Add the onions, along with a pinch of salt and pepper. Sauté for about 3-4 minutes, stirring occasionally. Add in 2 Tbsp. vegetable broth and continue to cook until the onions are darker in color (slightly brown) and have a sweet taste and very tender texture. While the onions are caramelizing, preparing the rest of the ingredients for the Wellington.
• Start by prepping all of your different ingredients keeping them all separate from each other. Heat a large skillet over  medium heat.
• Start with the kale. Heat 1 Tbsp. vegetable broth in the pan. Add the chopped kale, and a pinch each of salt, pepper, and red pepper flakes. Sauté until softened, about 5 minutes. Remove the kale from the pan and set aside on a plate.
• Add another 2 Tbsp. of vegetable broth to the pan. Add the sliced mushrooms, and a pinch of salt and pepper. Sauté about 5 minutes until the mushrooms are softened. Remove from the pan and set aside on a plate.
• Add 2 Tbsp. of vegetable broth to the pan, and add the yams/sweet potatoes. Add a pinch of salt and pepper and sauté 5 – 10 minutes until tender, but not mushy. Remove from pan and set aside on a plate.

To Assemble the Wellington:

Using a rolling pin, roll out dough on parchment paper to a 17” x 14” rectangle. Begin layering the ingredients on the pastry dough. Once all ingredients are layered, roll up very gently and fold and close up all open ends. Put in a baking dish and bake at 350 degrees for about 1 hour. Brush with olive oil when you have about 10 minutes left to help brown. Remove from oven and allow to cool for 10-15 minutes before slicing.

Sage Quinoa
1 cup uncooked quinoa
2 cups vegetable broth
½ Tbsp poultry seasoning

Put all ingredients in a pan and bring to a boil. Simmer with lid for 25 minutes until all liquid is well absorbed.
Pastry Dough (For Wellington & Pie)
Printable Recipe
(Makes 1 pie)

1 1/3 cups unbleached white flour, whole wheat pastry flour or white whole wheat
¼ cup coconut oil
Dash salt
¾ cup water

Put flour and salt in bowl and stir. Spread pieces of the coconut oil around on top of the flour and cut into flour with either a pastry cutter or a fork. Add water all at once and stir into a ball. Dough will be a bit sticky. Flour board and top of pastry ball. Roll into desired shape.

Wild Rice Cornbread Stuffing
Printable Recipe
Wild Rice Cornbread Stuffing By Rachel Spurr, posted on The Kind Life
Serves 6-8

Ingredients
• 2 tbs olive oil
• ¼ onion
• 1 rib celery, cubed small
• ½ apple
• 1/2 tsp rubbed sage
• 1/8 tsp black pepper
• 1/8 tsp sea salt
• 3 cups vegan corn bread, pre-cooked
• 1/2 cup wild rice, pre-cooked
• 2 tbs pecans
• 2 tbs fruit sweetened dried cranberries
• 1/2 tsp poultry spice
• 3/4 tsp sea salt
• 2 tbs parsley
• ½-1 cup vegetable broth

Steps
1. Add the first 7 ingredients to a sauce pan and cook 10-15 minutes or until apples and celery begin to soften.
2. Meanwhile, crumble precooked vegan cornbread into a large bowl.
3. Add wild rice, pecans, dried cranberries, poultry spice, sea salt and parsley.
4. Mix in sauteed mixture, stirring well.
5. Adjust seasonings as desired.
6. Add vegetable broth.
7. For a moisture dressing, more vegetable broth can be added.
8. Place in a well oil pyrex dish or casserole.
9. Bake covered at 350 for 1 hour, uncovering in last 20 minutes of cooking.

Wild Rice
1 cup wild rice
3 cups water

Bring to a boil and simmer until all liquid is gone about 40-50 minutes. Remove lid and fluff with fork. Simmer longer if there is still any additional liquid. Keep lid off until use.

Vegan Cornbread for Stuffing
1 cup cornmeal
1 cup white whole wheat flour
½ tsp. sea salt 4 tsp baking powder
1 Tbsp maple syrup
1 flax egg (make with 1 Tbsp ground flax seed & 3 Tbsp water)
1 cup almond or cashew milk  (make cashew milk by blending 1/4 cup cashews with 1 cup water)

Preheat oven to 425 degrees. Sift together all dry ingredients. Stir all liquid ingredients together and add to dry ingredients. Beat until smooth, but do not overbeat. Bake in a greased 8-inch square pan for 20-25 minutes. Cool and break into pieces to use for stuffing.
Mashed Potatoes & Mushroom Gravy
Printable Recipe

Mashed Potatoes
6 Russet potatoes scrubbed well (leave skins on)
1 recipe cashew cream
Salt and pepper to taste

• Cut up potatoes and place in pan. Cover with water and bring to a boil. Lightly salt water. Boil until potatoes are soft.

• Drain potatoes and place in bowl in preparation for mashing.
• Add 1 cup cashew cream (recipe below) and salt and pepper to taste.
• You can top with a little Earth Balance Butter if desired before serving.

Cashew Cream
½ cup cashews (soak in water for 30 minutes and then drain)
Enough water to make 1 cup with the cashews

After soaking cashews, drain water and then add enough water with the cashews to equal 1 cup. Blend well until smooth and creamy.

Mushroom Gravy
Makes 3 1/2 cups

3 ½ cups vegetable broth, divided
1 cup chopped white onion
4 cloves garlic, finely chopped
 8 oz. sliced mushrooms
2 tsp. dried thyme
1 tsp. dried rosemary
¼ cup apple cider vinegar
2 tbsp Coconut Aminos, Bragg’s Liquid Aminos or Tamari
3 tbsp nutritional yeast
 2 tbsp arrowroot powder or flour
¼ tsp ground black pepper

• In a large skillet over medium-high heat, bring ½ cup broth to a simmer.
• Add onion and garlic and cook for about 4 minutes or until onion is translucent.
• Stir in mushrooms, rosemary and thyme and continue to cook about 2 minutes or until mushrooms release their liquid and start to become tender.
• Add apple cider vinegar and cook 1 minute, stirring constantly. Stir in remaining 3 cups broth and bring to a simmer.
• Meanwhile, in a small bowl, whisk together coconut liquid amino or Bragg’s, yeast and arrowroot powder.
• Add mixture to skillet about 1 tsp at a time, whisking constantly to make sure paste dissolves.
• Bring to a boil and boil 1 minute, stirring constantly. Add pepper and serve.
Mushroom Gravy adapted from Whole Food Market
Whole Cranberry Sauce
Printable Recipe

1 (12 oz.) bag fresh whole cranberries
6 packets stevia (1 1/2 tsp.)
1/3 cup maple syrup (grade B)
½ lemon (juiced)

Add all ingredients to sauce pan. Simmer 10 minutes. Add juice of ½ lemon. Refrigerate to thicken.

Tender Green Bean with Mushroom
& Lemon Peel
Printable Recipe

1 Portobello mushroom sliced
2 tbsp yellow onion diced
¼ tsp oregano
1 tsp olive oil
Salt & pepper

Steam:
1 pound green beans
¼ cup water

Sauce:
Juice of ½ lemon
2 tbsp Vegenaise (grape seed oil)
1/8 tsp dried dill
Rind of 1 lemon (use a lemon zester to produce long thin slices)

• Cook mushroom, onions and oregano in olive oil and season with salt and pepper. Cook until mushrooms look soft and turn color. Remove from pan.
• Add ¼ cup water to pan you cooked the mushrooms in. Add green beans and simmer with lid until all water has disappeared. Remove green beans and place in bowl.
• Mix sauce well and blend with green beans.
• Add mushroom mixture. Add rind of lemon and enjoy.

Spinach Almond Salad
Printable Recipe

1 (10 oz.) bag fresh baby spinach
1 medium Granny Smith Apple
¾ cup toasted slivered or sliced almonds
1 cup fruit juice sweetened dried cranberries

• Place spinach in bowl.
• Slice apple very thin and add to spinach.
• Toast almonds in oven for 300 degrees for around 8-10 minutes and cool. Stir several times while cooking.
• Add cooled toasted almonds to spinach.
• Add cranberries and toss.

Dressing:
¼ cup maple syrup (grade B)
1/3 cup olive oil
¼ tsp salt
3 Tbsp apple cider vinegar
1 Tbsp dried onion or 1/8 small onion chopped finely

Place all ingredients in a blender bottle and shake well. Just before serving, pour dressing over salad mixture and toss.

Sourdough Bread
Adapted from: The Complete Bread Cookbook by Kaufman
Printable Recipe

1 cup sourdough starter (see recipe below)
½ cup lukewarm water
2 tbsp maple syrup (grade B)
3 Tbsp soft Earth Balance Butter
1 cup white whole wheat flour
1 cup unbleached white flour
1 tsp sea salt

• In a large mixing bowl, combine 1 cup starter, water. Maple syrup and butter. Beat well with a wooden spoon until thoroughly blended.
• Add 1 cup whole wheat flour. Mix well. Then gradually add remaining flour until a soft but firm ball is formed. Turned out onto a floured board and knead for 10 minutes until the dough is smooth.
• Turn into a warm greased bowl. Cover and set aside in a warm place until doubled in bulk, about 1 hour.
• Punch down with a wooden spoon, cover and let rise again until doubled in bulk.
• Turn out onto a floured board and knead for 5 minutes. Shape into a ball. Place in a well-greased and lightly floured ovenproof 1½ quart round bowl, or if desired, shape into a loaf and bake in a well greased 9-inch loaf pan.
• Cover and set aside in a warm place until doubled in bulk.
• Make a crisscross on top of round loaf.
• Bake in a preheated 400 degree oven for 35 to 40 minutes or until done. Tap loaf; when it sounds hollow it is done.
• Cook on wire rack.

Sourdough Starter
2 tsp instant yeast
1/3 cup lukewarm water
1 cup lukewarm water
2 tsp maple syrup (grade B)
1 cup unbleached white flour or white wheat flour

• Sprinkle dry yeast over 1/3 cup lukewarm water. Add maple syrup and stir.
• Cover and let stand for 5 minutes until the mixture begins to foam. Add 1 cup lukewarm water, and flour. Beat well with a whisk or beater until well blended.
• Pour into a large wide-mouthed jar. Cover lightly with lid and let stand in a warm place for 2 to 3 days until the starter is a bubbly foaming mass.
• After a day or two the liquid will rise to the top, mix gently with wooden spoon to blend. Use 1 cup of the starter at a time for your sourdough bread recipe.
• After using 1 cup replace with ½ cup flour, ½ cup water and let sit at room temperature for a few hours and then place back in refrigerator with lid on. You can pour off the liquid if it has been sitting in the refrigerator for days without use.
• When ready to use again, add ½ cup flour, ½ cup water, and stir with wooden spoon.  Let sit to warm up and get bubbly. Use 1 cup for recipe and replace with ½ cup flour and ½ cup water. Let sit at room temperature for a few hours and then place back in refrigerator with lid on.
• Repeat this process and you will continually have a sourdough starter ready to use.
• If the sourdough starter ever stops creating bubbles, begin with step 1 in a new jar and repeat process.. Enjoy!!
Adapted from: The Complete Bread Cookbook by Kaufman


Vegan Pumpkin Pie
Printable Recipe
(Makes 1 pie)

1 (14 oz.) can 100% Pumpkin
½ tsp sea salt
1 tsp ground cinnamon
½ tsp ground ginger
¼ tsp ground cloves
1 cup cashew cream (see recipe below)
½ cup maple syrup (grade B)
1 tsp vanilla
4 packages stevia (1 tsp)
2 tsp (Orgran) No-Egg (natural egg replacer) plus 4 tbsp water
1 pastry dough pie crust

• Mix pumpkin, salt, and spices together. Add cashew cream, maple syrup, vanilla and stevia.
• In a small bowl mix 2 teaspoons of the (Orgran) No-Egg replacer with 4 tbsp water. Mix well and then add to pumpkin mixture.
• Place in whole wheat pastry and cook at 425 degrees for 15 minutes. Then turn oven down to 350 and continue to cook for an additional 40-50 minutes. Watch carefully to not over-brown the crust.
• Top with non-dairy whipped topping.

Cashew Cream
½ cup cashews (soak in water for 30 minutes and then drain)
Enough water to make 1 cup

After soaking cashews, drain water and then add enough water with the cashews to equal 1 cup. Blend well until smooth and creamy.
Non-Dairy Whipped Topping
Printable Recipe

1 (13.66 fl. Oz.) Coconut Milk-refrigerate overnight
3 packets stevia (3/4 tsp)
¼ tsp xanthum gum (optional)
2 tsp maple syrup (Grade B)
1 tsp vanilla

Open coconut milk and scoop out all the solid portion and place in whipping bowl. Discard liquid portion. Add stevia and xanthum. Whip until fluffy. Add maple syrup and vanilla. Continue to whip. Store in refrigerator until ready to use. Pin It

6 comments:

  1. First!!!! Gorgeous post! I want all of it!

    ReplyDelete
  2. Those look SO good!!!!!!!!!!!!!!!!!!! :D

    ReplyDelete
  3. Thank you for some truly delicious looking recipes.
    I've never actually seen fresh cranberries in Australia. Would thawed frozen ones be an acceptable substitute, do you think?
    Also, I've only come across Stevia as liquid drops here. Do you know how many drops would be equivilent to a (1/4 tsp) packet?
    I hope you have a wonderful Vegan Thanksgiving. :)

    ReplyDelete
  4. Nina, you are very welcome for the recipes. The frozen cranberries thawed will work just great in the recipe. Also, you can equal amounts of liquid stevia for the dry. 1 tsp. powdered stevia = 1 tsp. liquid stevia.
    Happy Thanksgiving to you too!!

    ReplyDelete
  5. Thank you Shen & Kat:) Have a wonderful Thanksgiving!

    ReplyDelete

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