Health Secrets – Page 11

August 17, 2021

Ultimate Vegan Gravy | Forks Over Knives

ULTIMATE Vegan Gravy – Click SHOW MORE for the Full Recipe

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INGREDIENTS:

– 2 cups cooked brown rice (see note)
– 8 ounces button mushrooms, sliced (about 4 cups)
– 4 cups low-sodium vegetable broth
– ½ teaspoon dried sage
– ½ teaspoon dried marjoram
– ½ teaspoon dried thyme
– 1 clove garlic, minced
– 2 tablespoons fresh lime juice (from 1 to 2 limes)
– ⅛ teaspoon freshly ground black pepper
– Sea salt

DIRECTIONS:

– In a saucepan, combine the rice, mushrooms, and vegetable broth. Bring to a boil over medium-high heat, then reduce the heat to medium and simmer until the mushrooms are tender, about 10 minutes.

– Remove from the heat and let cool slightly.

– Carefully transfer the mixture to a blender or food processor and blend until smooth. (Alternatively, leave the mixture in the pan and use an immersion blender to blend until smooth.)

– If necessary, return the mixture to the pan. Add the sage, marjoram, thyme, garlic, lime juice, pepper, and salt to taste.

– Cook over medium heat for 10 minutes to blend the flavors. Cover to keep the gravy warm, and serve with mashed potatoes, biscuits, or whatever dish calls for great gravy.

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August 17, 2021

Lentil, Chard, and Sweet Potato Curry | Forks Over Knives

Lentil, Chard, and Sweet Potato Curry – Click SHOW MORE for the Full Recipe

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INGREDIENTS:

1 small onion, chopped
3 to 4 garlic cloves, finely minced
½ jalapeño, finely chopped
1 (1-inch) piece fresh ginger, peeled and grated
1 tablespoon curry powder
1½ teaspoons garam masala
½ teaspoon turmeric (optional)
4 cups low-sodium vegetable broth
3 cups peeled and chopped sweet potatoes (about 2 medium)
1½ cups yellow lentils (toor dal), rinsed and picked through
¾ cup plain vegan yogurt
Juice of ½ lime
1 bunch Swiss chard, center stems removed, leaves roughly chopped
1 teaspoon black salt (kala namak) or sea salt
Freshly ground black pepper

DIRECTIONS:

-Place the onion in a large, shallow saucepan, and sauté over medium heat until translucent (about 3 to 4 minutes), adding water 1 to 2 tablespoons at a time to keep the vegetables from sticking. Add the garlic and continue to sauté for about 1 minute. Add the jalapeño and sauté for about 2 minutes. Add the ginger, curry powder, garam masala, and turmeric (if using). Stir to fully combine and cook for about 2 minutes more, adding water as necessary.

-Add the broth, sweet potatoes, and lentils. Stir to combine. Cover and bring to a boil, then reduce the heat and cover again, this time leaving the lid open a crack. Simmer for about 20 minutes.

-When the lentils are tender and the liquid has decreased, add the yogurt, lime juice, and chard, and cook until the chard is just starting to wilt. Add the salt and the pepper to taste, stir to combine, and remove from the heat. Serve warm.

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August 17, 2021

Navy Bean Hummus and Mixed Vegetable Pita Pockets | Forks Over Knives

Navy Bean Hummus and Mixed Vegetable Pita Pockets – Click SHOW MORE for the Full Recipe

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INGREDIENTS:

FOR THE NAVY BEAN HUMMUS
1 cup dried navy beans, sorted, washed, and soaked overnight
3 tablespoons fresh lime juice (from 2 limes)
1 clove garlic
½ teaspoon freshly ground black pepper
Sea salt
¼ cup finely chopped fresh cilantro

FOR THE MIXED VEGETABLES
1 medium beet, peeled and finely grated
1 medium tomato, cored and finely chopped
4 green onions, white and light green parts finely chopped
¼ cup grated carrot
½ cup finely chopped fresh cilantro
½ jalapeño, seeded and finely chopped
1 tablespoon fresh lime juice
2 tablespoons sesame seeds
Sea salt

FOR SERVING
4 whole-grain pita breads
2 cups salad greens

DIRECTIONS:

To prepare the hummus, place the soaked navy beans in a medium saucepan. Add 2 cups water and cook over high heat for 3 to 5 minutes. Reduce the heat and simmer, partially covered, until the beans are very tender, about 25 minutes. Remove the pan from the heat and let cool. Do not drain.

-Transfer the cooled beans and their cooking liquid to a blender or food processor and add the lime juice, garlic, pepper, and salt to taste. Puree until smooth and well combined. Transfer to a medium bowl and fold in the cilantro. Cover and refrigerate until ready to serve.

-To prepare the mixed vegetables, combine the beet, tomato, green onions, carrot, cilantro, jalapeño, lime juice, sesame seeds, and salt to taste in a large bowl. Toss gently to mix.

-To assemble the pita pockets, lightly heat the pitas in a toaster or on a dry skillet over medium heat for about 20 seconds per side, making sure they do not get crisp.

-Cut the pitas in half. Open one pocket and spread ⅛ of the hummus on one side of the interior. Spoon in some of the mixed vegetables and top with ¼ cup of the salad greens. Repeat with the remaining pita halves, hummus, mixed vegetables, and greens. Serve immediately.

Note: To make this recipe quicker, swap the dried beans for 1½ cans of navy beans, drained & rinsed. The hummus can be stored in an airtight container in the refrigerator for 3 to 4 days.

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August 17, 2021

Tucson Spicy Lentil Tacos | Forks Over Knives

Tucson Spicy Lentil Tacos – Click SHOW MORE for the Full Recipe

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INGREDIENTS:

1 cup uncooked lentils, rinsed and drained
2 large onions, diced (about 2 cups)
2 tablespoons minced garlic
½ jalapeño, diced
One (1.25-ounce) package taco seasoning
2 cups vegetable stock
10 (6-inch) corn tortillas

FOR THE TOPPINGS
Tomatoes, diced
Lettuce, shredded
Guacamole
Jicama, peeled and shredded
Salsa

DIRECTIONS:

-Preheat the oven to 350˚F.

-Bring the lentils and 2½ cups of water to a boil in a saucepan over high heat. Reduce the heat to low, cover, and simmer until lentils soften, around 20 minutes.

-Saute the onions, garlic, and jalapeños in a saucepan over medium heat, stirring frequently, until the onions start to turn brown and translucent, about 8 minutes. Add water 1 to 2 tablespoons at a time as needed, to keep the vegetables from sticking to the pan.

-Add the cooked lentils and taco seasoning to the saucepan.

-Mix well, add the vegetable stock, and bring to a boil.

-Reduce the heat to low, cover, and simmer for 5 to 7 minutes.

-Drape each corn tortilla over two bars of a vertical oven rack so that the tortilla’s two opposing sides hang down, evenly, facing each other.

-Cook the tortillas until crisp, 5 to 7 minutes.

-Remove the tortillas from the rack and admire your new taco shells.

-Spoon lentil mixture into the taco shells. Top with tomatoes, lettuce, guacamole, jicama, and salsa. Note, if you’d prefer, use romaine lettuce leaves as a wrap instead of the taco shells.

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August 16, 2021

Dairy-Free Spinach and Artichoke Dip | Forks Over Knives

Dairy-Free Spinach and Artichoke Dip – Click SHOW MORE for the Full Recipe

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INGREDIENTS:

1¼ cups unsweetened, unflavored plant milk
3 tablespoons all-purpose or oat flour
1 teaspoon onion powder
1 teaspoon garlic powder
1 tablespoon fresh lemon juice
2 cups finely chopped spinach (fresh, or frozen and thawed)
1 (14-ounce) can artichoke hearts, drained and finely chopped (1½ cups)
Sea salt
Freshly ground black pepper

DIRECTIONS:

-Combine the plant milk, flour, onion powder, garlic powder, and lemon juice in a saucepan. Bring to a boil, then simmer for 5 to 7 minutes, stirring frequently, until the sauce thickens to a spreadable consistency.

-Add the spinach and artichoke hearts. Mix well, then season with salt and pepper to taste. Cook for 2 minutes more, until the spinach has wilted. Add 1 to 2 tablespoons of water if the sauce gets too thick.

-Let the dip cool completely.

-Serve the dip warm or cold with the baguette, tortilla chips, or pita chips.

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