Nature's Kitchen

Tex-Mex Couscous Salad

2010-06-03T17:36:00.001-07:00

2 cups vegetable broth
1 15-ounce can black beans, drained and rinsed
1 15-ounce can red beans, drained and rinsed
1 3/4 cups couscous
2 cups frozen corn kernels, thawed
1 chopped red bell pepper
1 chopped orange bell pepper
1/2 cup chopped green onions
1 pint grape tomatoes sliced in half
1/4 cup chopped cilantro (or parsley)
1 cup salsa
1 tablespoon lime juice

Bring vegetable broth to a boil. Add couscous, stir, cover, remove from heat, and let sit for 10 minutes. Meanwhile, prepare remaining ingredients. Combine couscous and vegetables. Combine salsa and lime juice. Pour over couscous and mix well. Also good with lemon-garlic dressing mixed in. May serve warm or cold.

Sweet Couscous

2010-06-03T17:27:00.000-07:00

3/4 cup water
1/4 cup orange juice
1/2 cup couscous
1/4 cup raisins
1 1/2 teaspoons honey
1/4 teaspoon cinnamon

Place all ingredients in a saucepan. Bring to a boil, cover, take off heat and let sit 5 minutes. Top with sliced fruit and/or nuts. Serve with your favorite soy milk.

Tofu Burgers

2010-04-30T09:50:00.001-07:00

1/2 cup sunflower seeds
1/4 cup Braggs Liquid Aminos
1 cup cooked millet OR rice OR bread crumbs
1 pound tofu
2 tablespoons arame
1 cup water
2 tablespoons extra virgin olive oil OR sesame oil
1 clove garlic, minced
1/4 cup onion, minced
1 teaspoon curry powder OR other spice blend
1 teaspoon Bill’s Best Chicken Seasoning
1/4 cup carrot, finely minced
1 stalk celery, finely minced
1 1/2 tablespoons umeboshi paste
2 tablespoons tahini

Grind sunflower seeds halfway. Mash tofu, add sautéed vegetables, grain, seeds, arame, ume, tahini, and salt and pepper to taste. Adjust salt if needed. Mix well.

Mix seeds and shoyu together. Roast on parchment paper until dried.

Use leftover grain or cook millet 2:1 for 20 minutes or rice 2 1/:1 for 55 minutes.

Press tofu to remove excess water by placing the tofu on paper towels and putting a plate on top. Then place a heavy object or bowl on top. Let sit at least 5-10 minutes.

In oil, sauté garlic, onion, spices, carrot and celery for 2-3 minutes.

Form 1/2” thick burgers with about 1/2 cup mixture.

Bake at 350° until set (about 15-20 minutes) or pan fry (roll in corn meal first) on each side only turning once until golden (drain on paper towels).

Serve on whole wheat burger bun with lettuce, red onion slice, mustard, sprouts, etc.

Tofegg Salad Sandwich Spread

2010-04-30T09:48:00.000-07:00

16 oz. water pack firm Tofu
1/3 cup finely chopped celery
3 tablespoons finely chopped onion
2 tablespoons sweet pickle relish
2 tablespoons McKay’s Chicken Seasoning
1 teaspoon yeast flakes
1/3 cup chopped olives
1/3 cup salad dressing

Drain the tofu well by squeezing gently and let it sit for about 20 minutes.
Break up Tofu with a fork but not too fine.
Combine all ingredients.
It is better if it sits overnight in the refrigerator.
Make into sandwiches with whole wheat bread.
Also good on wheat crackers.

Gravies

2010-04-30T09:46:00.000-07:00

Brown Gravy

2 tablespoons oil
2 tablespoons flour
1 1/4 cup water
1 teaspoon Marmite (yeast extract)
1/4 teaspoon salt
1/4 teaspoon onion powder
1/8 teaspoon garlic powder

Onion Gravy

2 tablespoons oil
1/2 cup onion, chopped or pureed
2 tablespoons flour
1 teaspoon nutritional food yeast
1/2 teaspoon salt
1 1/2 cups water

Sauté onion in oil until thoroughly cooked.
Add flour and cook until bubbly.
Slowly add water stirring constantly to prevent lumps.
Add seasonings and serve.

Chicken Gravy

2 tablespoons oil
2 tablespoons flour
1 tablespoon McKay’s Chicken Seasoning
1 cup water

Carob Cake with Walnuts

2010-04-30T09:44:00.000-07:00

1 1/2 cups whole wheat pastry flour
3 tablespoons carob powder
2 teaspoons baking powder
1/2 teaspoon sea salt
6 tablespoons canola or melted coconut oil
2/3 cup maple syrup (room temperature)
3/4 cup almond milk or soymilk (room temperature)
1 teaspoon vanilla
1/2 cup walnuts, coarsely chopped (optional-for top of cake)

Preheat oven 350°
Prepare 8-inch cake pan with oil and flour or line bottom with parchment.
Combine sifted dry ingredients in bowl. Set aside
In separate bowl, whisk together wet ingredients and pour into dry. Mix well.
Pour into prepared pan.
Sprinkle walnuts on top.
Bake 35 to 40 minutes.

Fresh Basil Dressing

2010-03-25T12:03:00.000-07:00

1/2 cup olive oil
1/4 cup fresh lemon juice
1/4 cup fresh basil leaves, packed
1/2 teaspoon salt
1 large garlic clove

Blend all ingredients until smooth and creamy.

Avacado Dressing

2010-03-25T12:02:00.000-07:00

1/2 cup raw cashews, rinsed
1 1/2 cup hot water
1 large avocado
1 teaspoon salt
1 clove garlic
1 green onion
3 tablespoons lemon juice
1/4 teaspoon marjoram

Blend all ingredients in blender until smooth and creamy.
Allow to cool.

Lemon-Garlic Dressing

2010-03-25T12:00:00.000-07:00

1/4 cup olive oil
1/2 cup lemon juice
1 large clove garlic
1/2 teaspoon salt

Put all ingredients in a jar and shake until combined.
Shake before each use.

Ranch Dip

2010-03-24T10:21:00.000-07:00

1 12.3 oz package of Mori-Nu silken-style extra firm tofu
1 cup Veganaise
2 tablespoons lemon juice
1 tablespoon dried parsley
1 tablespoon dried minced onion
1 1/2 teaspoons onion powder
1 1/2 teaspoons garlic powder
1 teaspoon salt
1 tablespoon cried chives
1/2 teaspoon dried dill weed

Combine all ingredients. Blend until smooth.

Note:
If you would like to use this as a dressing—thin it by adding 2 tablespoons of soy milk.

"Chicken" or Chickpea a' la King

2010-03-23T11:52:00.000-07:00

3 cups water or garbanzo liquid (if using garbanzos).
1/2 cup raw cashews
4 tablespoons sesame seeds
2 tablespoons McKay’s Chicken-Style seasoning
1/4 teaspoon salt (optional)
3/4 teaspoon garlic powder
1 tablespoon onion powder
1 tablespoon arrowroot
1 cup carrots, sliced & cooked until tender-crisp
1 cup frozen peas
1 cup garbanzos - or - 1 cup diced soy chicken

In blender, add cashews, sesame seeds and 1/2 to 1 cup water.
Blend until smooth, gradually adding rest of the water or liquid.
Add McKay’s seasoning, salt, garlic powder, onion powder and arrowroot.
Blend until smooth and totally combined.
Pour mixture in pot, stirring constantly until it boils and is thickened.
Stir in carrots, peas, and garbanzos or soy chicken.
Serve over brown rice, noodles or toast.

Yield: 6 servings

Fluffy Baked Brown Rice

2010-03-23T11:51:00.000-07:00

1 cup brown rice
2 1/2 cups water
1/2 teaspoon salt

Toast rice on cookie sheet in 350° oven for 5 minutes.
Transfer to 1 1/2 quart casserole dish.
Stir in water and salt.
Bake covered at 350° for 1 hour.

Collard Greens

2010-03-23T09:45:00.001-07:00

1 tablespoon olive oil
1 cup chopped onion
2 garlic cloves, minced
1 bunch chopped greens
3/4 cup McKays broth (1 tablespoon in ¾ c water)
*squeeze of lemon juice (optional)

Heat olive oil in large sauté pan.
Add chopped onion
Sautè onion a few minutes and add minced garlic.
Add chopped greens and pour broth over greens.
Stir and then put on lid to let the greens wilt.
Stir occasionally until done. Greens should be tender but not overcooked

Hearty Lentil Stew

2010-03-23T09:41:00.000-07:00

46 oz. tomato juice
2 14 ½ oz. stewed tomatoes. Italian style
4 cups water
3 medium potatoes, unpeeled and chopped
15 oz. garbanzo beans, drained and rinsed
15 oz. kidney beans, rinsed and drained
1 cup lentils, sorted, rinsed and drained
1 large onion
1 cup each of red and green peppers
4 carrots, cut linch jol
2 tablespoons dried parsley
2 tablespoons chili powder
2 teaspoons basil
2 teaspoons garlic or 2 cloves fresh garlic
1 teaspoon salt
1/2 teaspoon garlic magic

Sautè onion, green and red peppers and fresh garlic.
Add cold water, potatoes, lentils, seasonings and carrots.
Bring to boil then simmer until potatoes and carrots are softened.
Add tomato juice, tomatoes and beans.
Bring to boil then simmer until lentils are tender.

Garlic Feta Salad Dressing

2010-03-18T13:06:00.000-07:00

1 cup extra-firm tofu
2 1/2 teaspoons lemon juice
1/2 teaspoon garlic powder
1/2 teaspoon salt

1 cup raw cashews, rinsed
1 1/2 teaspoons potato flour
1 1/4 teaspoons salt
1 teaspoon nutritional food yeast
1 tablespoon onion, chopped
2 cloves garlic, minced
1/2 teaspoon pineapple juice, concentrate
1/4 cup lemon juice
1 1/4 cup water

Crumble tofu in bowl and sprinkle with lemon juice, garlic powder and salt.
Cover and put in refrigerator to marinate.
Put cashews and part of water to blend slowly adding more water till cashews are totally blended with water to make a cream.
Blend all remaining ingredients thoroughly.
Put in bowl and cover. Add tofu mixture when ready to serve.
Store in refrigerator.

Hummus

2010-03-18T13:05:00.000-07:00

2 cups garbanzo beans (chickpeas), cooked
1/4 cup tahini
1/4 cup lemon juice
2 cloves garlic, minced
1 teaspoon cumin
3/4 teaspoon salt
1/4 cup extra virgin olive oil
1/4 to 1/2 cup garbanzo cooking liquid
paprika

Combine garbanzo beans, tahini, lemon juice, garlic, cumin, salt and olive oil in food processor and blend until smooth.
Add garbanzo bean liquid until desired consistency.
Put hummus in serving dish and sprinkle with paprika.

Greek Pizza

2010-03-18T13:03:00.000-07:00

1 14 oz. prebaked pizza crust
1 cup hummus
1 cup cucumber, diced
1 cup tomato, diced
1/2 cup green pepper, diced
1/4 cup green or red onion, chopped
1/2 cup black olives, sliced
* 1 cup garlic feta salad dressing

Spread pizza crust with hummus.
Top with cucumbers, tomatoes, green peppers, onions and black olives.
Drizzle dressing over the top

Yield: 4 servings

Refried Beans

2010-03-12T12:11:00.001-08:00

16 oz. bag Pinto beans
1/2 strip Kombo
1/2 cup bean water
1 teaspoon onion powder
1 teaspoon salt
1 teaspoon paprika
1/2 teaspoon garlic powder

Soak beans overnight (6-8 hours) in cold water.
Discard soaking water & rinse beans.
Add beans back to pot with 8 cups fresh cold water along with Kombo.
Bring to a boil and reduce heat to simmer.
Simmer until the beans are tender (1 1/2 -2 hours).
Blend about 4 cups of beans in food processor or hand mixer.
Add 1/2 cup water & spices until mixed.
Stir in remaining beans.

Enchilada Sauce

2010-03-12T12:09:00.000-08:00

1 1/2 cups water
8 oz. tomato puree
1 tablespoon olive oil
2 tablespoons flour
1 tablespoon chili powder
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon salt
1/4 teaspoon red pepper (ground cayenne)
2 teaspoons lemon juice
1 teaspoon agave

Combine all ingredients in saucepan.
Bring to a boil (stirring frequently).

Bean Enchiladas

2010-03-12T12:07:00.000-08:00

1 package whole wheat tortillas
2 cups or 16 oz refried beans
8 cups or 4 (16 oz.) cans of beans (pinto, kidney, garbanzo, black & navy)
rinsed & drained.
2 cups enchilada sauce (or more if desired)
1 1/2 cups shredded cheese (cheddar-soy)
Sliced black olives (optional)
Chopped green onion (optional)

Preheat oven 350°
For filling: combine all beans.
Put spoonful of filling in a thick row 1/3 of the way down the tortilla all the way across. Roll tortilla with filling.
Place seam side down in 13” x 9” pan.
Pour a small amount of enchilada sauce in baking dish.
When all tortillas are arranged in pan, cover with the remaining enchilada sauce.
Bake 15 minutes.
Sprinkle on the cheese and desired toppings.
Cook 5 more minutes until the cheese is melted.

Oatmeal-Flax Cookies

2010-03-11T19:13:00.000-08:00

This cookie recipe is an adaptation from the cookbook, AMAZING MEALS by LuAnn Bermeo. It's so nutrient dense you can have it for a quick breakfast! Flax is naturally high in omega-3 fatty acids, high in fiber, protein, iron and calcium. Agave nectar, a natural sweetener from the cactus plant has a low glycemic index that is beneficial for many, whole grains, fruit and nuts!
Sooo - enjoy!

3 cups oats
1/2 cup flax meal
1/2 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon salt
1 tablespoon EnerG Egg Replacer
1/2 cup mild olive oil
1/2 cup agave nectar
1/2 cup applesauce
1 tablespoon molasses
1 teaspoon butter flavor
1/2 cup raisins
1/2 cup walnuts, chopped

Preheat oven 350 degrees.
Line baking sheet with parchment paper.
In a large bowl combine oats, ground flaxseed, whole wheat flour, baking soda, salt and egg replacer. Stir till well combined.
In medium bowl whisk together, olive oil, agave, applesauce, molasses, and butter flavor.
Pour into dry ingredients until will combined. Add raisins and walnuts if desired.
Bake 8 - 10 minutes. Carefully place cookies on wire rack to cool.

Yield 46 cookies.

Easy Oats

2010-03-11T18:19:00.000-08:00

My favorite nutritious, delicious, quick breakfast. Whole grain oats help lower cholesterol, has protein, iron and fiber, raisins, strawberries and banana full of minerals, vitamins and fiber, and walnuts for your omega-3. Try it!

2 tablespoons rolled oats (uncooked)
2 tablespoons raisins
2 tablespoons hot water
2 tablespoons chopped walnuts
4 strawberries, sliced
1/2 banana, sliced

Put oats and raisins in serving bowl. Pour hot water over both to "cook" oats and soften raisins while you prepare rest of ingredients. Chop nuts, slice strawberries and banana. Add to oat mixture and serve.

Yield 1 serving

2010-02-28T15:39:00.001-08:00