Friday, February 8, 2019

Green Juice (Vitamix)

  • 1 bag frozen kale
  • 1 whole bundle of celery
  • 4 medium apples
  • water to cover mixture
  • (other vegetables to add could be broccoli, spinach, or oranges)
  1. Place all ingredients into the vitamix, adding water as necessary.
  2. Strain the mixture through a nut bag into a large bowl, and squeeze out as much juice as possible.  Discard the pulp.
I don't know the much of the pulp is thrown away.  It makes 8 servings, so probably less than 80 calories per serving.

Bok Choy, Pressure Cooker

  • As much Bok Choy as you can fit in the steaming insert.
  • 1 cup water.
  1. Place the water in the bottom of the steel insert bowl.
  2. Place the trivet on top of the water, and then place the steamer (full of bok choy) on top of the trivet.  
  3. Pressure cook on high for 3 minutes, then allow to vent slowly for 4 minutes.
  4. Release the rest of the pressure manually, and add salt/soy sauce to the bok choy.
Caloires 25ish.

Vegan Pumpkin Bread, Date Sweetened

This was mediocre.

  • dry:
  • 2 1/4 cups all purpose wheat flour
  • 2 tsp baking powder
  • 3/4 tsp salt
  • 1 tsp ginger
  • 1 tsp nutmeg
  • 2 tsp cinnamon
  • (Or just use pumpkin pie spice)
  • wet:
  • 15oz. pumpkin puree, unsweetened
  • 8 pitted Medjool dates, soaked in warm water for a couple minutes
  • 1 cup almond milk, unsweetened
  • 3/4 tsp apple cider vinegar or fresh orange juice
  • 1/4 cup virgin coconut oil, melted
  • 1/2 cup stevia
  • optional: chocolate chips, or glaze the top.  (recipe below)


  1. 1.  Preheat oven to 400 degrees and grease an 8 or 9" loaf baking pan. (Or use parchment paper to line pan)
  2. 2.  Place all of the dry ingredients in a large mixing bowl, and stir to combine.
  3. 3.  Add the almond milk, coconut oil, pumpkin and apple cider vinegar to the blender, with the dates, and blend from low to high until silky smooth.
  4. 4.  Pour the wet mixture into the dry bowl and stir to combine. Stir until fluffy - 1-2 minutes or folding the batter. (Fold in the chocolate chips, if using.)
  5. 5.  Pour the batter into the loaf pan and smooth out top a bit.
  6. 6.   Baking was tricky.  I baked it for 20 minutes, removed it and sliced it into 8 slices.  The outside of the loaf was done, and borderline over cooking.  The middle pieces I placed on a parchment paper lined cookie sheet, and then baked for 2-3 on each side until the middle was solid.

My notes: I even added stevia prior to this, because I could tell it wasn't going to be sweet enough for my taste.  I was right.  It still wasn't sweet enough.  My husband and kids wouldn't eat it.  So, I made a glaze using 1/2 cup of powedered sugar, and 1/2-1 TBSP of almond milk, and stirred.  I made more as needed, but this was the only way we could really enjoy this.  The texture was's very thick, not fluffy.  I don't know if I'll try to make this again or not.  

Calories 217
Fat 8g
Sat Fat 6g
Carbs 50.5g
Fiber 6g
Protein 5.5g

Monday, February 4, 2019

Perfect Rice in the Pressure Cooker

  • 1 cup white rice
  • 1 cup water
  • another 1 cup of water
  • salt
  1. Rinse the rice until the water runs clear (this helps it not be so sticky).
  2.  Pour 1 cup water into the inner pot of the pressure cooker.  Place the trivet inside.
  3. Pour the rinsed rice and 1 cup water into a heat proof bowl that fits into the pot.  Place it on top of the trivet.
  4. Pressure cook on High for 3 min, then allow the pressure to naturally for 10-20 minutes.  Season with salt, and fluff with a fork.
Note: I doubled this and it still worked perfectly.  2 cups in the bottom, 2 cups rice, 2 cups water in the bowl.

1/4 recipe
Calories 160
Fat 0g
Carbs 37g
Protein 2g

Original recipe:

Saturday, February 2, 2019

Black Bean and Sweet Potato Burritos

I've done this two ways:

  • Flour Tortillas
  • 3/4 cup dry white rice
  • 1-2 sweet potatoes
  • 1 can black beans
  • 1 can corn
  • 1 tsp each: onion powder, garlic powder, chili powder, cumin, salt, cayenne or chili powder
  1. Dice sweet potatoes with 1 tsp each: onion powder, garlic powder, chili powder, cumin, salt, cayenne or chili powder, salsa.  Cook in the oven for about 20 mins.
  2. Take 3/4 cup rice and prepare it, refrigerate over night.  Stir in sweet potatoes, 1 can drained black beans, and 1 can drained corn.
  3. Prepare burritos, and top with salsa, vegan cheese, guacamole, and/or vegan sour cream.  Also works very well as a bowl with guac on top.

Second recipe:
  • 1-2 Sweet potatoes (prepared as above or baked and then chopped into pieces)
  • 1 can black beans
  • diced jalepenos
  • salt and pepper
  • flour tortillas
  • Cilantro
1.  Place all ingredients in a tortilla, and top with guac, salsa, vegan sour cream, or vegan cheese

Black Bean Tostatas and Avocado Salsa

  • 6 corn tortillas
  • cooking spray
  • 1 can black beans
  • Vegan shredded cheese
  • Jalapenos, diced
  • salsa
Avocado Salsa
  • 1 cup chopped fresh tomato
  • 1/2 Hass avocado, chopped
  • 1 garlic clove, crushed (garlic powder)
  • 1 Tbsp balsamic vinegar
  • 1/2 cup Fiesta corn (or any corn)
  • 2 Tbsp minced onions
  • 1 Tbsp cilantro
  • salt and pepper, to taste
    1. Preheat oven to 425° F. Place tortillas on an ungreased baking sheet. Lightly mist tortillas on both sides with cooking spray. Bake about 3 minutes; turn. Bake about 3 minutes more until lightly browned and crisp.
    2. Mix all ingredients for the avocado salsa in a bowl.

  • 3.  Meanwhile, in a large skillet, heat the remaining 3 teaspoons oil over medium-high heat. Add salsa, garlic, and black beans.

  • 4.  .  Sprinkle tortillas with some shredded cheese. Spoon the bean mixture over the cheese. Top with avocado salsa.. Bake about 4 minutes or until cheese is melted. Sprinkle with cheese, if desired.

Korean Lentils (over rice)

For the sauce:
  • 2 cups water
  • 1/4 cup soy sauce
  • 2-3 tablespoons Splenda brown sugar
  • 2 cloves garlic, minced
  • 1/2 tsp ginger
  • 1/2 teaspoon cayenne
For the Lentils:
  • 1 cup dry lentils
  • Cooked rice for serving
  1. In a medium bow, mix together all the sauce ingredients.
  2. I put the lentils in the pressure cooker with the sauce and cooked according to mealthy's recipe. Cover and (Or bring to a gentle simmer until the lentils are cooked and tender, and most of the liquid is absorbed, about 8 to 10 minutes).
  3. Serve by spooning over rice, and garnishing with sesame seeds.

4 servings
Calories 101
Fat 1g
Carbs 17g
Protein 6g

Vegan Mac and Cheese with broccoli and tomatoes

  • 1 Cup cashew cream prepared (or prepare some with 1 1/4 cashews soaked in water for hours, and then add a little bit of non dairy milk as you blend)
  • 4 TBSP Nutritional Yeast
  • 2-3 cloves garlic
  • 1/2 tsp salt
  • 1-2 Cups almond milk
  • 8 oz Fiber Gourmet Pasta
  • Fresh sliced tomatoes
  • 1 package frozen broccoli
1.  I prepared the pasta in the pressure cooker and steamed the broccoli in the top tray.  Or you can boil the pasta and steam the broccoli the traditional way.
2.  Blend all the sauce ingredients in a blender.  Stir into prepared pasta with the broccoli and tomatoes.  Top with vegan parmesan cheese or nutritional yeast. 

Creamy Tomato Basil Soup (Vegan)

  • 1/2 cup prepared cashew cream (or make some from 1 cup cashews soaked in water)
  • 3 cans diced tomatoes
  • salt, pepper, and plenty of basil to taste
  1. If you don't have cashew cream prepared, prepare that in the blender by adding a little bit of non-dairy milk.
  2. Mix all ingredients in a blender and blend until smooth.
  3. Heat up on stove or in the pressure cooker.
  4. Top with more basil for garnish if desired.

Sweet Potato Pudding


  • 1/3 cup rolled oats
  • 1/2 cup non dairy milk (oat milk works great, but cashew or almond/coconut milk have less calories)
  • 1 cup cooked sweet potato
  • 1 tbsp. sugar free maple syrup
  • 1/4 tsp cinnamon
1.  Blend the oats in a magic bullet (or blender) to create powder.
2.  Add the remaining ingredients and blend until smooth.
3.  Top with vegan whipped cream.

Entire Recipe
Calories 305
Fat 3g
Carbs 65g
Protein 9g

Grain bowls

  • Brown rice/quinoa package (microwavable)
  • Cous cous
  • Quinoa
  • Cauliflower rice
  • Carrots
  • broccoli
  • garbanzo beans
  • tomatoes
  • bell peppers
  • olives
  • Yves Falafel balls (Walmart)
  • Or make your own
1.  option: prepare the quinoa or rice in a pressure cooker and let veggies steam on top.
2.  Place the grains in the bowl (keeping them separate to look pretty), on top of raw spinach, if desired.  (Tip: stir cashew cream, vegan cream cheese, or vegan butter into the cauliflower rice to give it flavor and a slight buttery texture).
3.  Prepare the Falafel in the oven according to package instructions.
4.  Pile veggies and falafel on top.

Quinoa in the pressure cooker:

Fried Rice

  • 1 cup white rice
  • carrots
  • beat sprouts
  • pineapple
  • peas and carrots
  • water chestnuts
  • baby corn
  • mushrooms
  • etc
  1. Prepare the rice THE DAY BEFORE.  This is crucial.
  2. Stir fry the rice in a skillet with a little bit of cooking spray and some soy sauce, along with whatever mix ins you want.

Sweet Potato Soup

  • 4 cups of cooked sweet potatoes, cut into chunks
  • 2 cloves minced garlic
  • 1 tsp paprika
  • 1 tsp salt
  • 1/4 tsp black pepper
  • 1/2 tsp garam marsala
  • 1/2 TSP cinnamon
  • 1/4-1/2 cup non dairy milk (to desired consistency
  • 4 cups vegetable broth (or water with vegetable paste)
  1. Add all ingredients to a blender and blend, then heat on the stove top.  
Nutrition (4 servings)
Calories 169
Fat 1g
Carbs 37g
Protein 3g

Friday, February 1, 2019

Chinese Noodles (Zhai Choy)

  • 4 servings glass noodles
  • minced garlic
  • 2 TBSP soy sauce
  • salt
  • water to cover ingredients
  • Chinese cabbage
  • black fungus (soaked in water for hours)
  • dried shitake mushrooms (soaked in water for hours) or fresh himinji mushrooms
  • 2 sheets dried bean curd
1.  Heat oil, and fry bean curd pieces until golden brown.  Cut into pieces and put in water to soften a little.
2. Add garlic to pan and stir fry.
3.  Add water and bring to a boil.  Add the mushrooms and black fungus and bean curds.
4.  Add the soy sauce. 
5.  Add the rest of the ingredients.
6.  Boil until noodles are done. (10-15 minutes)

Nutrition (estimated)
Calories 315
Fat 22g
Carbs 57g
Protein 7g

Picture doesn't include cabbage or black fungus.


Korean Jap Chae


  • 1/2 pound dried Korean sweet potato noodles (4 servings)
  • 1 tsp oil
  • 1 cup match stick carrots
  • minced garlic
  • 1/2 cup fresh mushrooms, thinly sliced (shiitake or wood ear)
  • 1/2 lb spinach
  • 2 tablespoons soy sauce
  • 2 teaspoons stevia
  • 1 tablespoon sesame seeds


1. Fill a large pot with water and boil. When water is boiling, add the noodles and cook for 5 minutes. Immediately drain and rinse with cold water. Drain again and toss with only 1 tsp of oil. Use kitchen shears to cut noodles into shorter pieces, about 8 inches in length. Set aside.
2. In bowl, mix soy sauce & stevia together. Stir Fry with carrots in cooking spray, until just softened, about 1 minute. Add the garlic and mushrooms, fry 30 seconds. Then add the spinach, soy sauce, stevia and the noodles. Fry 2-3 minutes until the noodles are cooked through. Turn off heat, toss with sesame seeds.

4 servings
Calories 240
Fat 4g
Carbs 28g
Protein 6g