Deana’s Green Guava Smoothie
Ingredients:
1 cup rice milk (unsweetened)
1.5 oz of collard greens
5 oz of baby spinach
1/2 cup cucumber
3 sprigs of mint or to taste
3 T of cashews
2 guavas
1/2 cup ice
Directions:
1) Prepare the guavas first. Guavas have seeds that you may not like to have in your smoothie, but you can leave them in if you are not bothered by the texture.
2) Cut the flower (ends) of the guava and then cut in half.
3) Blend until smooth. You may want to add a bit of water or some of the rice milk to the guavas to have a more liquid mix when straining the seeds.
4) Transfer the guava into a strainer and strain the seeds.
5) Return the guava mixture to the blender and continue with the rest of the ingredients.
6) Serve and enjoy!
Nutritional Facts:
Total Calories: 328.07
Total Protein in grams: 14.21 grams
Total Fat in grams: 16.09 grams
Total Carbohydrates in grams: 45.47 grams
Dietary Fiber in grams: 20.43 grams
Deana’s Savory Butternut Squash Soup
Ingredients:
1 lb. butternut squash, chopped
2 large carrots, chopped
1 can of organic pumpkin
1 can of cannellini beans, rinsed and drained
1 32 oz. carton of vegetable stock
1 whole Madagascar vanilla bean (or 2 tsp vanilla extract)
1 Tbs pumpkin spice from Simply Organic
1/4 tsp cardamom
1-2 pinches of pink Himalayan salt (to taste, if needed)
1 cup unsweetened applesauce (optional)
Directions:
1) Add the chopped butternut squash and carrots in a stockpot. Add about 2 cups of the vegetable stock and let cook down until the vegetables are tender. Add more stock if needed during this process.
2) Once vegetables are soft, let mixture cool down.
3) Transfer contents into a blender and add the cannellini beans. Blend until creamy smooth.
4) Transfer back into stockpot and add in the spices.
5) Add vanilla extract, or if using a real vanilla bean, slice it open down the center with a sharp knife. Peel the pod open to reveal the tar-like substance inside—that is the vanilla. Scoop the vanilla out and mix it well into the soup.
6) To sweeten a bit more, add a cup of unsweetened applesauce to the mixture.
Nutrition Facts:
Total Calories: 257
Total Protein in grams:9 grams
Total Fat in grams: 0.2 grams
Total Carbohydrates in grams: 57 grams
Dietary Fiber in grams: 11.2 grams
Lemon Balm Ice Tea Recipe
Ingredients:
1/2 cup fresh lemon balm, tightly packed (or 2 tablespoons dried lemon balm or 4 lemon balm tea bags)
1 liter hot water
1/3 cup lemon juice
2-3 tbsp raw honey
2-3 lemon slices
1 cup raspberries
1 cup ice
Directions:
Place the lemon balm in a tea pot or small pot and top with hot water. Let steep for at least 1 hour. Remove the lemon balm leaves and stir in lemon juice and raw honey. Place a couple lemon slices, raspberries and ice in each serving glass and top with the tea.
Serves 3-4
Butternut Squash Quinoa Salad With Lemon & Fresh Herbs
(Recipe courtesy of our friends at masteringdiabetes.org)
Ingredients:
1/2 large butternut squash, diced small
1/4 cup white onion, diced
1 clove garlic, minced
1/2 shallot, diced
1/3 tsp fresh sage, finely chopped
1/3 tsp fresh thyme
1 1/2 cups quinoa
3 cups vegetable broth
Juice of 1 small lemon (about 3-4 tbsp)
Salt & pepper to taste
3 cups fresh baby spinach
1/3 cup unsweetened dried cranberries
Directions:
Preheat oven to 350 F.
Place the butternut squash on a parchment lined baking sheet and roast for 40 minutes, or until soft.
While squash is roasting, in a medium pot cook the onions, garlic and shallot with water or vegetable broth until soft and translucent.
Rinse quinoa in a fine sieve until water runs clear. Drain, transfer to the pot with the remaining ingredients up to the vegetable broth.
Bring to a boil over medium heat, then cover and reduce heat to a simmer until water is absorbed, about 15 to 20 minutes.
Remove from the heat for 5 minutes *covered*, then uncover and fluff with a fork.
Add in the spinach, squash, cranberries, lemon juice and salt & pepper to taste and stir until combined. Adjust seasonings to taste as needed.
Super Food Pitaya Smoothie
(Recipe courtesy of our friends at masteringdiabetes.org)
Ingredients:
1 scoop Amazing Grass Superfood Goji & Acai Powder
1 frozen pitaya pack
3 frozen bananas
1/2 cup fresh pineapple
1 ripe fuyu persimmon
Directions:
Blend together and enjoy!
Lentil & Rice Loaf
(Forks Over Knives Recipe)
Prep time: 50 mins Cook time: 55 mins Total time: 1 hour 45 mins
Serves: 6 to 10 (makes about ten ¾-inch slices)
Ingredients:
1¾ cups water
½ cup dry/uncooked brown-green lentils
½ cup dry/uncooked short-grain brown rice
2 teaspoons poultry seasoning
1 teaspoon granulated onion
1 medium yellow or white onion, chopped (about 2 cups)
5 medium white or cremini mushrooms, chopped (about 2 cups)
1 large rib celery, sliced (about ½ cup)
1 tablespoon freshly chopped garlic (4 to 5 medium cloves)
¾ cup old-fashioned rolled oats
1 can tomato paste (6 ounces)
2 ounces pecans or walnuts, chopped (about ½ cup; optional)
1 tablespoon minced fresh sage (or 1½ teaspoons dried rubbed sage)
2 teaspoons minced fresh thyme (or 1 teaspoon dried)
1½ teaspoons minced fresh rosemary (or ¾ teaspoon dried)
Directions:
Place the water, lentils, rice, poultry seasoning, and granulated onion into a medium saucepan over high heat. When it begins to boil, reduce the heat to low, then cover and simmer for 45 minutes. Remove from the heat and let stand for 10 minutes with the lid still on. (Prepare your remaining ingredients while the rice and lentils are cooking.)
Place 1 tablespoon of water into a medium frying pan over high heat. When the water starts to sputter, add the chopped onion, mushrooms, and celery, and cook while stirring for 3 to 5 minutes, adding a little water, as needed. Add the garlic and stir for 2 minutes more until the vegetables have softened. If you’re using dried herbs, stir them in with the garlic; if using fresh herbs, you will add them in step 4. Remove from the heat.
Preheat the oven to 350°F. Line a standard size loaf pan (9x5x3 inches) with parchment paper.
Place the oats, tomato paste, and nuts (if using) into a large bowl. If you’re using frsh herbs (sage, thyme, and rosemary), add them to the bowl as well. When the cooked vegetables, rice, and lentils have cooled for at least 10 minutes, add them to the bowl, and stir until all of the ingredients have been mixed thoroughly.
Place half of the mixture into a food processor. Pulse about three times then scrape down the sides. Pulse another three times until evenly blended but still somewhat chunky, then spoon into the loaf pan. Place the remaining half of the mixture into the food processor and pulse in the same way. Then add this portion to the loaf pan as well. Press the mixture firmly and evenly into the pan.
Cover the pan with aluminum foil and cook for 40 minutes. Remove the foil, and cook for 15 to 20 minutes more, or until the top is browned and the edges look crispy. Remove from the oven, and let cool for 10 minutes before slicing and serving. Serve as is or with Creamy Mushroom Gravy or Better Ketchup.
Notes:
Herbs: During the holidays I like to use fresh herbs in this recipe, especially fresh sage, as its aroma and flavor are very “holiday.” But fresh herbs aren’t always practical, so feel free to use the measurements for dried. Or even a mix of fresh and dried.
Rolled oats: I like quick oats in this recipe, but if you only have “slow” oats, just pulse them a bit first in the food processor.
Blending: I’ve also made this loaf without using the food processor at all (just mixing everything in a bowl) and it still bakes up well and tastes great, it’s just more on the chunky texture side.
Nutrition Facts:
Serving size: 1/10 recipe, 1 slice
Calories: 163 Fat: 5.2g
Saturated fat: 0.5g
Carbohydrates: 26.2g
Sugar: 4.9g
Sodium: 20mg
Fiber: 4.4g
Protein: 6.0g
Cholesterol: 0
Shepherd’s Pie
Prep time: 55 mins Cook time: 30 mins Total time: 1 hour 25 mins
Serves: 6 to 8
Ingredients:
Mashed Potatoes:
3 pounds russet potatoes (about 5 medium-large), peeled and cut into chunks
2 teaspoons granulated onion
1 teaspoon granulated garlic
1-2 cups unsweetened nondairy milk or cooking water as needed for mixing
Vegetable filling:
2 large portabella mushrooms, chopped into small pieces (about 4 cups)
1 medium onion chopped (about 2 cups)
2-3 medium carrots, cut into ¼-inch pieces (about 1 cup)
2 ribs celery, chopped (about 1 cup)
2-3 cloves garlic, finely chopped (2-3 teaspoons)
1½ cups water
3 tablespoons tomato paste
1½ teaspoons dried thyme (or1 tablespoon fresh thyme, finely chopped)
2 teaspoons paprika
2 cups green peas
1 cup mashed potatoes
Directions:
In a soup pot on high heat, add the chunked potatoes with enough water to cover. Stir in the granulated onion and garlic, and bring to a boil uncovered, cooking until tender.
While the potatoes are cooking, in a large frying pan on medium-high heat, add the mushrooms, onions, carrots, and celery, and cook while stirring for about 3 to 5 minutes, adding the garlic during the last minute (and adding water as needed to keep things from sticking).
Add to the frying pan, the 1½ cups water, tomato paste, thyme, and paprika. Stir and cover. Cook on medium-low heat for 10 to 15 minutes, or until the carrots are tender. Stir in the peas. Remove the pan from the heat and set aside. Preheat the oven to 375°F and set out a 13×9-inch baking dish.
When the boiling potatoes are tender, drain off the cooking water into a bowl (or use a slotted spoon to remove the potatoes), and transfer the potatoes to a separate mixing bowl. Using an electric mixer (or potato masher), gradually pour in the 1 to 2 cups of nondairy milk (or cooking water, or a mix) until your desired consistency is reached and the potatoes are smooth.
Stir 1 cup of the mashed potatoes into the vegetable filling in the frying pan. Pour the filling into the baking dish and spread evenly. (The filling at this point should not be watery, but like a thick stew. If there is extra liquid, just spoon some out.)
Add the remaining mashed potatoes to the top and spread evenly. Create some texture in the potatoes using a large serving fork or other utensil (you can get creative here).
Bake for 25 to 30 minutes, or until the potatoes are lightly browned on the high spots (or see Notes). Let cool for 10 minutes before serving (it will thicken as it cools). Season with black pepper to taste.
Notes:
Instead of mushrooms, try cooked lentils (2-3 cups).
Also try adding cooked green beans and/or corn in step 3.
For a smoky flavor, use ½-1 teaspoon smoked paprika in place of regular.
Sage is also a great fresh or dried herb to use in this dish instead of or in addition to fresh thyme.
If you want to make this in a standard or deep-dish pie pan instead, halve the recipe. (If your dish is pretty full, you may want to bake it on a baking sheet, so no filling boils over onto your oven.)
If your mashed potatoes are not sufficiently browned after baking, bake for 1-3 minutes on broil (but keep an eye on it so it doesn’t burn, which can happen quickly).
Nutrition Facts:
Serving size: 337g (1/8 of recipe)
Calories: 242 Fat: 0.6g
Saturated fat: 0.1g
Carbohydrates: 52.3g
Sugar: 6.5g
Sodium: 129mg
Fiber: 8g
Protein: 8.3g
Cholesterol: 0