Recipes to Nourish
Ingredients:
Veggies:
2 cups brussel sprouts, cut in half or quarters.
2 cups Carrots Half moons
2 cups Potatoes cut in cubes
2 cups Butternut Squash (or similar) cut in cubes
6 cloves of garlic, peeled and whole.
2 Tbsp Olive Oil
2 tsp Sea Salt
* all veggies should be cut in approximated the same size
Miso Sauce:
1/4 cup miso
2 Tbsp Maple Syrup
2 Tbsp Rice Wine Vinegar
Dash soy sauce
Quinoa:
1-1/2 cups Quinoa
2-1/4 cups boiling water
1/2 Tbsp Olive Oil
Dash Salt
Garnish:
Pepitas
Instructions:
1) Preheat oven to 400
2) Cut Veggies, but keep separate.
3) Mix brussels and squash in a bowl, toss with 1 Tbsp of olive oil, and 1 tsp salt. Place on Parchment paper-lined baking sheet, put in oven.
4) Repeat step 3 for potatoes, carrots and garlic.
5) Set oven timer for 20 minutes.
6) Put water on to boil (in a teapot or separate saucepan).
7) Whisk Miso sauce ingredients together and taste. This should be strong in flavor, a touch too salty and balanced with sweet. Adjust as needed.
8) Rinse quinoa, drain throughly. Put into a dry saucepan, and toast on medium-low heat until the quinoa has dried and smells nutty (pay attention so it doesn’t burn). When dry, pour 2-1/4 cups boiling water over the quinoa, continue to cook on medium-low until the water has been absorbed (no standing water at the bottom of the pan). Turn heat off completely, cover with a tight fitting lid and let sit for 10 minutes (or more). Open lid when done, add salt and olive oil and fluff with a fork.
9) When 20 minute over timer goes off, stir veggies on pan with a spatula. Then drizzle miso mixture over the veggies, stir to make sure they all get covered. Place back in the oven, set timer for 10 minutes (you may need longer, but check earlier).
10) When Potatoes and Squash are fork-tender, take out oven and serve over quinoa. Sprinkle with pepitas and enjoy!
Black Eyed Peas
with Cornbread
serves 4
The Black-Eyed Peas recipe is adapted from Minimalist Baker, check out her plethora of plant-based recipes!
Ingredients:
Peas and Collards:
1 1/4 Cup Dry Black Eyed Peas
1 Medium White Onion, diced
1 Red Bell Pepper, diced
3 Cloves garlic, minced
3-4 Cups of Veggie Broth (bouillon suggested)
1 Large Bunch Collard Greens
2 TBSP Low Sodium Soy Sauce
1 TBSP Maples Syrup
1/2 tsp Paprika
1 TBSP Olive Oil
Cornbread:
1 Cup Yellow Cornmeal
1 Cup Whole Wheat Flour
2 tsp Baking Powder
1 Cup Almond (or choice of) Milk
2 Tbsp Honey (or sweetener of choice)
1/2 tsp salt
1 Egg (beaten)
1/4 Cup Olive Oil
Instructions:
1) Soak the black eyed peas in water. They should soak for about 30 minutes, no need to soak overnight.
2) Cut Onion, Garlic, and Bell pepper, diced more or less even sizes.
3) Warm the Olive Oil in a heavy pot, add combined onion, bell pepper and garlic, stir to coat with oil and let simmer over medium-high heat (flame touching the pan). Stir occasionally.
4)If using bouillon, warm hot water on your stove. Pour over bouillon to dissolve. Note: You don’t need to dissolve bouillon in 4 cups of water, rather you can dissolve in 1-2 cups and add more water later.
5) While veggies are cooking, take collards, still in a bundle and roll into a tube shape. Cut into thin ribbons by slicing the tube from the top until the stems get thicker than a straw (closer to the bottom of the bundle). Then strip the remaining leaves from the stems and add to rest. Once all leaves are removed from the stems, cut colllards so all leaves are ribbons (no wider than 1/2 an inch).
6) Once onions are translucent and red peppers have lost a touch of red (about 10 minutes), drain black eyed peas from soaking water and add to pot. Pour 3 cups of veggie broth / bouillon + water into pot. Stir to combine.
7) Turn heat to low, the flame on a gas stove should no longer touch the pot (this is a slow-cook method, no need to simmer first).
8) Place collard greens on top of beans and veggies without stirring, they should rest on top at this stage. Cover pot with lid (preferably tight-fitting, but whatever you got).
9) Stir Squash into the pot with the cooked onions and add 1 tsp sea salt and 1/2 tsp cinnamon. Mash up the squash with a spoon to break it down. (Burner should be set to medium).
10) Set timer for 35 minutes and stay close by, but no need to check until the timer goes off.
11) Prepare Cornbread: Preheat oven to 400. Mix all ingredients in order, stirring well each addition. Line a 9x9 dish with parchment paper (or grease well), pour cornbread batter into the pan and tap to even out. Bake for 20-25 minutes, check with a toothpick.
12) Once your stove timer goes off, open lid, stir greens into beans, and taste beans for doneness. If they are done, or close to done “al-dente” then add the Soy Sauce, Maple Syrup and Paprika. Stir to combine. If the beans are done cook for 5 more minutes. If beans need more time, keep heat on low and re-cover the pot, set a timer for 10 minutes and check again. Continue to check every 10 minutes until beans are to your liking.
13) Serve with corn-bread and hot sauce.
Polenta Pear Cake
serves 12
This cake is adapted from “The Best-Ever Vegetarian Cookbook” by Nicola Graimes
Ingredients:
4 cups of peeled and thinly sliced pears (can sub plums, peaches or apples)
1 Tbsp Honey
1 Tbsp Lemon Juice
1/3 cup of olive oil
1/3 cup + 1 Tbsp of Sugar
3 eggs
1/4 Cup Olive Oil
1 tsp vanilla extract
1 cup of whole wheat flour
1/3 cup of dry polenta
1-1/2 tsp baking powder
1/2 tsp salt
Instructions:
1) Turn oven to 350.
2) Peel and thinly slice the pears (or other fruit).
3) Cut a square piece of parchment paper, fold in half over and over until it forms a small triangle, trim the end according to your circular pan (9-10” is best - I use a cast iron sautée pan, but any oven-safe pan works). Lay the parchment in the pan.
4)Sprinkle 1 Tbsp of sugar over the bottom. Lay the pears flat in the pan, drizzle with 1 Tbsp lemon juice, followed by 1 Tbsp honey.
5) In a separate bowl, mix 3 eggs together with 1/3 cup of sugar. Add 1/3 cup of olive oil and 1 tsp of vanilla extract.
6) Separately, mix 1 cup of flour, 1/3 cup of polenta, 1-1/2 tsp of baking power, 1/2 tsp of salt together.
7) Stir wet ingredients while pouring dry ingredients into bowl. Stir well until all is mixed.
8) Pour the batter over the pears. Tamp the dish on the counter a couple times to release air bubbles.
9) Cook for 40 minutes.
10) Cake is ready when the top is light brown and a clean toothpick comes out.
11) Let rest 5 minutes in the pan, then flip onto a flat plate or cutting board, pear-side up. Peel off parchment paper and enjoy!