COOKBOOK – Plant Based Meals!

 

 

 

Gluten FREE * VEGAN * Whole Food Plant Based Recipes For both INSTANT POT and STOVE TOP cooking

 

Why another little cookbook?

My gosh… we all have so many darn cookbooks in our kitchens and don’t use ½ of them… in fact we might pull them out and look at them and then never use them at all! I know I have.

These are my personal favorites… Clients always ask me “what do you eat?” … well, here it is… a full list with recipes of what I eat on a daily basis! I might add a few other simpler items for in-between quicker meals.

I have shared a number of these recipes with clients who have reported back with RAVE reviews. So I can safely say these are “tried and true”!

You can “meal prep” for the week every single one of these dishes. I cook for 1 or 2 at a time and I “meal prep” the leftovers by putting in to smaller Pyrex dishes and freezing. That allows me to have an easy lunch or quick dinner for just myself as needed.

Do let me know how you like these… and feel free to share and experiment on your own.

With all my love,

Dr. Marie

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SET UP YOUR KITCHEN!

BASIC GROCERY LIST & Supplies

 

CookWare:

Instant Pot 6qt. or 8 qt. – brand name of a pressure cooker

GreenPan – brand name of cookware that is non-stick and healthy

Scan Pan – brand name of cookware that is non-stick and healthy

Breville – compact juicer (BJE200XL 700 watt)

Ninja – Blender and food processor

PANTRY Items:

Grits – gluten free (Amazon or local stores)

Kombu Seaweed (found on Amazon.com or Whole Foods)

Nutritional Yeast (fortified and gluten free)

Popcorn – organic and naturally gluten free (sea salt is ok to have) popped oil free (use silicone microwave popcorn popper available on Amazon)

Celtic Sea salt or Himalayan sea salt

Cajun spice blend – gluten free (Konriko or other)

Vogue vege Base or other gluten free vegan bullion or Vegetable stock (load up on these)

Maple syrup – organic

Coconut Secrets brand coconut aminos (a soy sauce alternative)

Liquid smoke

Apple Cider vinegar with mother

Red wine vinegar

Yellow mustard – gluten free

Balsamic vinegar

Basic spices: onion, cilantro, garlic, red chili flakes, turmeric, etc.

Arborio rice

Jasmine white rice (organic)

Brown rice (organic)

Wild Rice mix (organic)

Dried beans of your choice: Black-eyed-peas, Lady cream peas, Lima beans, White beans, kidney beans, white beans, black beans, etc.

Cashews – raw

Coconut, Cashew, Hemp or Almond milk

Potatoes – mixed variety

Fresh Veggies – none are off limits Fresh and/or Frozen veggies (kale, green peas, sweet corn, broccoli, Brussels sprouts, etc)

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Quick and Healthy Oil-Free Sauces &

The formulas below produce salad dressings that allow the flavors of your salad vegetables shine rather than cover them up and make the whole salad taste like the dressing (think balsamic vinaigrette vs ranch). The measurements are approximate but will yield enough dressings for one large salad shared by 4 people. Feel free to adjust the proportions to your taste.

To make meals taste great, just add your favorite oil-free sauces (ie. Water, gluten free soy sauce, vegetable broth, red or white wine, sherry, rice vinegar, balsamic vinegar, tomato juice, lemon/lime juice, Mexican salsa, mustard, oil-free ketchup, and/or vegan Worcestershire sauce)

  • 2 tbsp balsamic vinegar + 1 tsp Dijon mustard + ½ tsp agave/maple syrup + 2 Tbsp water. Whisk together and add to your salad before serving.
  • 2 Tbsp balsamic/apple cider vinegar + 1-2 tsp fruit preserves of your choice + 2 Tbsp water. Whisk and add to your salad.
  • 1 Tbsp rice vinegar + 1 Tbsp lime juice + 1 tsp agave syrup + dash of turmeric + dash of ground ginger (or ½ tsp fresh grated ginger) + 1 Tbsp chopped fresh scallions (green parts) (optional) + 2 Tbsp water = light Asian-inspired vinaigrette dressing. Whisk and add to your salad.
  • 2 Tbsp apple cider vinegar + 1 tsp mustard + ½ tsp agave/maple syrup + dried Italian herbs of choice + 2 Tbsp water. Whisk and allow to rest for 5-10 min before adding to your salad.
  • 1 Tbsp hummus + 1 tsp lemon/lime juice + ½ to 1 tsp agave/maple syrup + 2 Tbsp water. Whisk and add to your salad before serving.
  • 1 Tbsp tahini + 1 tsp lemon/lime juice + ½ tsp agave syrup + 2 Tbsp water. Whisk and add to your salad.
  • 2-3 tbsp of your favorite salsa, added directly to your salad before serving.
  • ¼ – ½ ripe avocado, massaged into the greens of your salad before the rest of the vegetables are added, then topped with a squeeze of lemon/lime juice. Note: this works best on thicker-textured greens like kale.
  • 2 Tbsp of hummus, massaged into the greens the same way as in #8 above, then topped with a squeeze of lemon/lime juice. The same note applies as above.

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SUPER EASY FAST MEAL IDEAS

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  1. Gluten free taco with black beans mixed with corn and onions, topped with microgreens or cilantro
  2. Brown rice with cup of black-eyed peas
  3. Baked potato with side of roasted veggies
  4. Nachos: gluten free corn chips,  topped with black beans and salsa and vegan cashew cheese (google recipe to make oil free)
  5. Hummus with gluten free vegan chips or sliced cucumbers with a side salad
  6. Roasted cauliflower dusted with Cajun seasoning and a side of greens
  7. Any leftovers can be meal-prepped from the meals below …

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Dr. Marie’s FAVORITE Creamy Corn Pasta

Ingredients:

• 7 oz gluten free egg free pasta of your choice
• 1 cup frozen organic green peas
•  2 tbls vegan stock
• 1/2 large onion, chopped
• 2 tsp minced garlic
• 1/2 cup or more as needed unsweetened almond milk
• 10.5oz frozen sweetcorn
• 3 tablespoons nutritional yeast
* 1/2 chopped red bell pepper
• Salt + pepper, to taste

To serve (optional):
• Fresh parsley, roughly chopped

Directions:

Cook pasta according to instructions on packet – add the peas at the same time. Heat the stock in a separate pan and add the onion and garlic once hot saute for around 10 minutes until softened. Add the almond milk, sweetcorn, bell pepper, nutritional yeast and salt + pepper, bring to the boil and simmer for around 10minutes. Use a blender or food processor (or hand-held stick blender) to whizz the sauce until kind of smooth – add
more milk or water to thin out if necessary. Mix in the cooked pasta and peas and adjust seasoning if necessary. Sprinkle with fresh parsley, if desired.

I served this with cauliflower steaks on the side and it was just delicious!

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Dr. Marie’s Black Bean Soup

Image result for black bean soup

Ingredients:

4 cans (15oz each) of organic black beans

use 2 tbls veggie broth

1 med. onion finely chopped

1 tsp oregano

1 jalapeño, seeded and finely chopped

1/2 tsp cumin

2 tbls of chopped garlic

4 cups of vegan organic broth

1 (14oz) can fire roasted diced tomatoes with green Chilies

1 tsp of chipotle powder

1 small fresh pasilla pepper seeded and chopped fine

6-8 sprigs of fresh cilantro

3/4 tsp Celtic sea salt

Directions:

In large pot add onions, cumin, garlic, chipotle powder, sea salt, oregano, cilantro and chopped peppers. Stir and cook for 5 minutes on medium heat. Open 4 cans beans, drain and rinse well… and set 1.5 cans aside. 2.5 cans of beans put in food processor with 1/2 of onion and pepper mixture from pot. add a 1/2 cup of vegan broth to wet… Then process for 30 seconds to 1 minute. Add this mixture along with 1 can of chopped tomatoes and remaining whole beans to pot on stove. Mix well… then add in remaining vegan broth. Bring to a slight boil. Then Turn heat low and Cook for 1 hour on low heat stirring often. Serve hot … May garnish with your choice of avocado, vegan cheese (no oils)

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VEGAN ALFREDO SAUCE

  • 1 cup raw cashewssoaked overnight, drained and rinsed
  • 3/4 cup water
  • 2 garlic clovespeeled
  • 1/2 tbsp lemon juice
  • 1/2 cup diced onion
  • 2 tbsp nutritional yeast
  • 1 tsp salt
  • 1/4 tsp dried rosemary
  • 1/4 tsp black pepper
  • After the cashews have soaked overnight (or at least 6 hours), drain and rinse them.
  • Add the cashews and all other ingredients to a high-powered blender and blend until smooth; it may take up to 5 minutes in blender… add more liquid as needed.
  • Use immediately in a recipe or store in a sealed container in the fridge.

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Dr. Marie’s Vegan Hoppin’ John Recipe

This is an amazing richly flavored black-eyed pea stew

INSTANT POT RECIPE

1 hour cook time

Ingredients

1/4 cup of Guidry’s onion mix

3 ribs of celery, chopped

4 cloves fresh garlic, minced

1.5 tablespoon of BASIN BLEND Original rough cut spice

½ pound dried black-eyed peas if using Instant Pot (don’t soak)

½ cup uncooked wild rice, rinsed

1 15-ounce can organic diced tomatoes

1 15-ounce can organic fire roasted tomatoes

1/2 cup chopped kale (frozen)

4 cups organic vegetable broth

3” – 4” section of KOMBU seaweed

½ cup water if needed

½ cup nutritional yeast

¼ cup vegetable soup base (like Vogue VegeBase)

Instructions

Instant Pot Directions:

Using sauté function (High), add onion and celery to instant pot and sauté until just becoming translucent. Add the garlic and rosemary and stir for 1-2 minutes, make sure it doesn’t burn. Hit Cancel/Keep Warm.

Add the rest of the ingredients to the pot, filling until halfway full with ingredients covered with liquid (use water to adjust level if needed…but take care not to overfill). Close the lid. Use the Pressure function and set timer to 45 minutes. Use 10 minutes Natural Release.

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Dr. Marie’s Zuchinni & Potato Bake

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Oven Recipe

Ingredients:

2 med. zucchini cut in thin slices

3 medium russet potatoes cut in thin slices

1 Red bell pepper (chopped)

1 tbs of minced garlic

1 tbs Italian spice blend

1.5 tsp Celtic sea salt

1 tsp paprika

1/2 cup gluten free vegan breadcrumbs (I used Chickpea brand gluten fee vegan breadcrumbs)

1/2 vegan stock if oil free

Preheat oven to 425 degrees.  Line pan with parchment paper if desired to stop sticking. Place the thinly sliced vegetables in the baking dish vertically, in an alternating pattern. Mix the spices and vegan stock in a glass cut and drizzle over the veggies. Sprinkle breadcrumbs over veggies. Do not cover. Place dish in oven and cook for 1.5 hours. Serve hot with side of beans or salad.

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Creamy Vegan Potato Soup

STOVE TOP RECIPE

50 minutes total time

Serves 6

Ingredients

1/2 cup Guidry’s onion mix

2 cloves fresh garlic, finely minced or pressed

1 tsp. Celtic sea salt

1.5 tsp. BASIN BLEND Cajun rough cut spice blend

4 cups organic light vegetable stock gluten free

5-6 medium (8-10small) red potatoes, peeled and chopped into large chunks

1 orange bell pepper, chopped finely

1 yellow bell pepper, chopped finely

2 stalks celery finely chopped

2.5 tablespoons Vogue VegeBase or other vegan bullion soup base

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2 tablespoons nutritional yeast

¼ cup raw, unsalted cashews soaked in water for 4 hours (or put in 1 c water and cooked in microwave for 3 minutes and drained

¼ cup organic hemp seeds

1/2 cup coconut milk

1 tablespoon ground parsley

Freshly ground pepper and sea salt to taste

Instructions

In a large soup pot over medium-high heat, add onions and water sauté for 10 minutes or so, adding 1 tablespoon of water at a time if they stick too much. Add the garlic and sauté for 1 minute, until garlic becomes fragrant, making sure it doesn’t burn. Add the rest of the water or stock, potatoes, peppers, and seasoning to the pot. Stir to combine and bring to a boil. Reduce heat to simmer, cover and cook for 30 minutes, or until potatoes are tender all the way through.

In a high-speed blender or food processor add the cashews, hemp seeds, nutritional yeast and a few cups of the potato soup with a heap of the potatoes and blend until creamy. (May have to do 3 or 4 times to get creamier soup base) The potatoes added to the yeast and nuts should make a thicker sauce. Add this mixture back to the soup pot, season with salt & pepper and parsley and stir to combine. Cook over low heat 5 more minutes and serve.

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Dr. Marie’s Creamy Bean/Pea Stew

INSTANT POT RECIPE

INGREDIENTS

1 to 2 tablespoons water/ broth sauté to make oil-free

3/4 cup minced onion (or Guidry’s onion mix)

1 heaping teaspoon minced garlic

1/2 teaspoon liquid smoke

2 tbsp. BASIN BLEND Cajun rough cut spice

1/2 c. diced bell peppers

1.75 cups dried black-eyed peas (NOT soaked) or dried Baby Lima Beans, Lady Cream Peas, or any bean/pea that you like!

3.5 cups water or light veggie broth

2”-3” piece of KOMBU

2 heaping tablespoon nutritional yeast

Add Sea salt and pepper, to taste

INSTRUCTIONS

Use the sauté setting over normal, or medium heat, and heat the  broth or water. Sauté the onions until they become transparent. Then add the garlic, smoked paprika and liquid smoke. Sauté a minute more.

Add the black-eyed peas and water and KOMBU… then put the lid on and make sure that the vent is sealed. Cook on manual setting at high pressure and set for 45 minutes.

Allow the pressure to release naturally. (Or at least 15 minutes). Stir in the nutritional yeast, salt and pepper, and then serve over rice

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Dr. Marie’s VEGAN Broccoli & Cauliflower Soup

This is a nice creamy and “cheesy” soup made with just a few veggies …

INSTANT POT RECIPE

Ingredients

1/2 cup Guidry’s onion mix

2 cloves Garlic (minced)

1 tsp. Celtic or Himalayan sea salt

4 cups Vegetable Broth

1 cup Water

1 large head of Cauliflower (remove stems and leaves)

2 med to large Potato (Russet or Gold) peeled and diced

2 med Carrots

1/4 cup Nutritional Yeast

2 Tbsp. Lemon Juice

1 tsp. Apple Cider Vinegar with mother

1 tblsp BASIN BLEND ORIGINAL rough cut spice blend

1/2 tsp. vegan gluten free Yellow Mustard

1/8 tsp. Turmeric spice

1/2 can drained white kidney or navy beans

1 large head of fresh Broccoli / chopped florets

Instructions

Cut cauliflower into equal-sized florets

Peel Potato and Carrots and cut into equal-sized pieces.  Set veggie aside for now.

Set up your INSTANT POT and Use the SAUTE mode to cook first 3 ingredients for 3 minutes stirring constantly.

Add broth, water, and veggies.

Cook on MANUAL, High Pressure, for 7 MINUTES. Cancel and use quick release.

Open lid and add all remaining ingredients (except the broccoli) and blend using either your blender or an Immersion Blender directly in pot. Blend until smooth. Take your time and don’t splatter outside the pot.

Taste for any seasonings that need to be added and then stir in chopped broccoli florets. Push the SAUTÉ button and stir constantly for approximately 10 minutes until broccoli is tender

Prefect served with gluten free vegan cornbread or crackers! Absolutely delicious!

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Dr. Marie’s White Bean Cabbage Soup

Simple INSTANT POT Recipe

Ingredients:

1 onion (or 1 cup Guidry’s onion mix)

4 cloves garlic

3 ribs of celery

3 carrots chopped

6 cups cabbage
(1 small head chopped up)

1 tblsp of cajun spice blend

8 cups veggie broth or stock

28oz can tomatoes

2 tbsp. nutritional yeast

1 cup dry white beans

1.5 tsp. balsamic vinegar

Directions: sauté onions and celery with salt and pepper until tender, add garlic and herbs deglaze with broth and add other ingredients besides vinegar and carrots and cabbage bring to pressure for 35 minutes. Do a quick release and add cabbage and carrots with vinegar, bring back to pressure 6 minutes then turn pot off and let sit for 10 minutes and then do a quick release.

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Dr. Marie’s VEGAN LEMONY RISOTTO

INSTANT POT RECIPE (This is by far my favorite recipe!!!)

Ingredients

1 Lemon, sliced
2 bunches asparagus cut tops and use those
1 full bunch of sweet broccoli
1.5 cup frozen peas
1 cup frozen kale
1/4cup veggie broth
1/4 tsp. sea salt (optional)
1 onion, diced
1/ 2 cup green onions diced
2 garlic cloves minced
1 teaspoon thyme
1 1/2 cups Arborio rice
4 cups vegetable broth
1/2 teaspoon garlic powder
1/4 teaspoon red chili flakes
2 tablespoons lemon pepper seasoning

Directions

Add asparagus, broccoli, kale and peas to medium saucepan. Coat with ¼ cup veggie broth and add in sea salt and pepper, toss well. Cook over medium heat stirring constantly until broccoli is fork tender. Once done, cover and let set. May take up to 20 minutes.

In an INSTANT POT, press SAUTÉ. Add 1 tbsp. of veggie broth add in onions and garlic and salt. Let cook for 2-3 minutes or until onions start to turn translucent.

Now add rice and stir for 1-2 minutes to toast.

Add vegetable stock, vegan butter, and thyme. Stir well.

Turn the instant pot off. Secure lid in place, turn valve to sealing, press manual, and modify time to 7 minutes.

Once the time has lapsed, and the IP is done, turn the valve to venting to quickly release the pressure. Open the lid and stir well.

Now add roasted veggies, and spices to the rice. Stir for 1-2 minutes. Taste and adjust seasoning. Top with lemon zest or lemon juice. Serve warm

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Dr. Marie’s Traditional Shepherd’s Pie – vegan & gluten free

STOVE TOP RECIPE

Preheat oven 425 degrees

BOTTOM LAYER:

1 Tbsp. or more of veggie stock for sauteing

1/2 c Guidry’s onion mix

1 can diced tomatoes

1.5 tbsp. tomato paste

1 tbsp greek seasoning mix

1 tsp. red wine vinegar

1/2 tsp. sea salt

1/2 tsp. minced garlic

1 can (14oz) organic black beans (drained and rinsed)

3/4 cup organic sweet corn

3/4 cup organic sweet peas

1/4 c diced carrots

TOP LAYER:

6 russet potatoes

1/2 c oil free vegan “mayo” (see below for recipe)

1/2 c (SO Delicious® brand) unsweetened coconut milk

1/2 tsp. sea salt

Extra:

1/4 c gluten free vegan bread crumbs

Place the potatoes in a pot, cover with cold water, and bring to a boil over medium-high heat. Turn the heat to medium-low, and boil the potatoes until tender, about 25 minutes; drain.

Stir the vegan mayonnaise, plant milk, and salt into the potatoes, and mash with a potato masher until smooth and fluffy. Set the potatoes aside.

Spray a 2-quart baking dish with cooking spray.

Heat the vegetable broth in a 4 quart pot over medium heat, and cook and stir all remaining ingredients and stir for 10 minutes over med heat until mixture is hot.

Spread the vegetable mixture into the bottom of the baking dish, and top with the mashed potatoes, smoothing them into an even layer. Sprinkle the potatoes with the bread crumbs.

Bake in the preheated oven until slightly browned and the casserole is hot, about 40 -50 minutes.

VEGAN MAYO RECIPE:

1 can cannellini beans drained, 1 tsp dijon mustard, 1-2 tsp lemon juice, 2 tsp white miso or salt to taste, 1/4tsp onion powder, 1/4tsp of garlic powder – mix in blender

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Dr. Marie’s MINESTRONE SOUP recipe

STOVE TOP RECIPE

This is my favorite vegetable soup.  It also reheats well and you can have it for several lunches during the week. This is meat free and oil/fat free. Since its chocked full of high protein beans and tons of veggies you’ll get all the nutrients necessary for plenty of energy.

Preparation Time: 30 minutes

Cooking Time: 3 hours on stove top

Servings: 8

2 cans red kidney beans gluten free

1 can pinto beans gluten free

1 can black beans gluten free

8 cups veg. broth

1 teaspoon minced garlic

1 stalk celery chopped

1 carrot, sliced

5 small red potatoes, peeled & chunked

1.5 cups fresh green beans

3 cups tomato sauce gluten free

1 tablespoon gluten free soy sauce

1 head broccoli chopped

2 tblsp Cajun seasoning mix

1 15 ounce can chopped tomatoes gluten free

1 cup organic wild rice uncooked

1.5 cups uncooked gluten free Penne Pasta (Barilla® brand)

Drain and rinse all beans. Place the beans and water in a large pot and add the rest of the ingredients. Stir a few times. Bring to a boil, reduce heat and cook for 3 hours to allow all favors to blend. May individually add additional seasoning based on personal preference.

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Dr. MARIE’S Winter Vegan Vegetable Soup (gluten free) Recipe

Perfect for a cold night. Very hearty and super healthy!

STOVE TOP RECIPE

Ingredients:

1 can shoe peg corn

2 medium carrots finely diced

2 celery ribs, finely diced

1.5 cups GUIDRY’S Cajun diced onion mix

1 28ounce can crushed tomatoes (gluten free)

1 can great Northern Beans drained

2 boxes (48 ounces each) all natural vegetable broth (gluten free)

2 tbls Cajun seasoning mix

2 tsps. of crushed garlic

3 tablespoons of Coconut Secret’s aminos (soy sauce alternative)

1/2 cup butternut squash diced

1 cup chopped curly kale

2 tablespoons red wine vinegar

1/2 cup Jasmine organic white rice

2 medium white potatoes diced

Place 2 tablespoons of veggie stock to saute with into an 8-quart stockpot over high heat. Add the onion mix, garlic, carrots, celery, salt, and sauté until browned.

Cook, stirring occasionally until softened, about 30 minutes.

Add the corn, tomatoes, sage, rosemary, beans and cook for 5 minutes. Add the vegetable broth, amino’s sauce, red wine vinegar, increase the heat to high and bring to a boil, about 15 minutes. Decrease the heat to low, add the squash and kale, potatoes and rice, cover and cook for 2.5 hours, stirring occasionally.

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Sticky Sesame Cauliflower

STOVE TOP RECIPE

Total Time: 25m Yield: 3-4 servings

Ingredients

1 small head cauliflower, chopped (6 1/2 cups florets)

1/3 cup low-sodium soy sauce

1/4 cup pure maple syrup

1/4 cup rice vinegar

1 tbsp. minced garlic

1 ½ tsp. tahini

½ tsp. powdered ginger

1 1/2 tbsp. cornstarch or arrowroot

1/4 cup water

Sesame seeds and scallions, for garnish

1 c sugar frozen snap peas or snow peas

Instructions:

Preheat your oven to 450 F. Grease a baking pan or line with parchment. Cut cauliflower into florets, then slice so one side of each floret is flat. Arrange in a single layer in the greased pan. Bake 10 minutes on the center rack.

Meanwhile, whisk together the soy sauce, sweetener, vinegar, garlic, tahini and ginger in a saucepan. Bring to a boil. While waiting, stir together the cornstarch and water until cornstarch dissolves fully, then slowly whisk this into the saucepan as soon as it boils. Turn heat to medium and cook 2 minutes, stirring more frequently once it returns to a boil. Cook until thick.

Prepare peas according to bag and set aside. You can also make the sauce ahead of time if desired, and it thickens more as it sits in the fridge. Flip cauliflower florets and bake 10 additional minutes. If desired, you can now move the pan to the top rack and broil 1-2 minutes. Pour sauce over florets. Mix peas in with cauliflower. Sprinkle sesame seeds and optional scallions on top, and serve.

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Dr. Marie’s Garlic Italian Broccoli and Potatoes recipe

OVEN RECIPE

Prep Time 15 minutes
Cook Time 60 minutes

The easiest, flavor-packed side dish EVER! Wrap everything in foil, toss in your seasonings and you’re set! Make a butt load of this (double the recipe) and the freeze small containers to meal prep for the week. Eat with a side of beans and you have a perfect meal.

Ingredients

1/2 cup vegan broth to saute with

3 cloves garlic, minced

1.5 tablespoon gluten free Italian seasoning

1/2 cup diced onions

1.5 bell pepper diced

1 full VERY large broccoli bunch stem cut off

10-12 baby red potatoes, halved or quartered

1/4 cup vegan Parmesan recipe:  (3/4 c cashews + 3 tbsp nutritional yeast + 3/4 tsp sea salt + 1/4tsp garlic powder in a food processor and pulse until a fine meal is achieved)

2 tablespoons chopped fresh parsley leaves

Instructions

Preheat oven to 400 degrees F.

In a small bowl, whisk together olive oil, garlic, Italian seasoning and onions; season with salt and pepper, to taste. Cut 2 sheets of foil, about 12-inches long. Or simply use a lined glass 9”x12” roasting tray. Cut up broccoli into smaller flowerets. Divide broccoli, bell peppers and potatoes into 2 equal portions and add to the center of each foil in a single layer. Fold up all 4 sides of each foil packet. Spoon the garlic & seasoning mixture over the broccoli and potatoes. Fold the sides of the foil over the vegetables, covering completely and sealing the packets closed. Place foil packets in a single layer on a baking sheet. Place into oven and bake until tender, 1 hour. Serve immediately, sprinkled with VEGAN Parmesan and parsley, if desired.

WHY IT’S A SMART CHOICE

This recipe is a great source of potassium, Vitamin C, Vitamin A, and calcium. New research is also showing that increasing your potassium intake is just as important for keeping a healthy blood pressure as lowering your sodium intake and is perfect for those with adrenal fatigue.

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OLD FASHIONED POTATO SALAD

STOVE TOP Recipe

Ingredients

For the salad:

6 cups of cut up red potatoes, unpeeled, cut into about ¾-inch chunks ¾ to 1 cup celery, sliced or chopped ½ cup finely chopped red onion 2 tablespoons chopped fresh dill

For the dressing (vegan mayo):

¼ – ½ cup water 1.5 cup of cooked or canned white beans 3 tablespoons lemon juice

1 tablespoon mustard (Dijon or yellow) 1 medium clove garlic ½ tbs BASIN BLEND ORIGINAL rough cut spice blend (may sprinkle more on as needed for taste)

Instructions

Place all of the dressing ingredients (water, beans, lemon juice, mustard, garlic, and cumin) into a blender and blend for 2 minutes until smooth. Then set aside or put in refrigerator to chill.

Cover the red potatoes with cold water in a large pot and bring to a boil over high heat, uncovered. Reduce the heat to medium-high, and cook until the potatoes are tender but not falling apart when pierced with a knife, about 15 to 20 minutes. Drain and rinse under cold water. Place the cooked potatoes, celery, red onion, avocado (if using), and dill into a large bowl. Stir the dressing into the salad. Serve immediately or after chilling for an hour. Tastes great warm or cold.

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VEGAN CHOCOLATE CHIP or BLUEBERRY MUFFINS

OVEN RECIPE

INGREDIENTS

Dry

2 cups organic unbleached all-purpose gluten free flour, sifted

1 and 1/2 teaspoon baking soda

1/3 teaspoon salt

1/2 cup mini VEGAN gluten free chocolate chips or frozen blueberries

1/2 cup organic coconut sugar, packed

Wet

1 cup non-dairy milk, I use unsweetened coconut milk

2 teaspoons apple cider vinegar, or lemon juice

1 mashed banana

1 1/2 teaspoon vanilla extract

2 Tablespoons maple syrup

INSTRUCTIONS:

Start with silicone muffin cups and preheating your oven to 375º.

Measure the almond milk and stir in the vinegar. Set aside to create a buttermilk.

In a large bowl, sift together the flour, baking soda and salt. Now mix in the coconut sugar and chocolate chips.

Pour the non-dairy milk/vinegar mix and remaining wet ingredients (vanilla and syrup) into the bowl of dry, then fold them together. Don’t over mix, a few lumps are ok.

Fill each muffin cup to the top, using up the batter to fill all 12-24 cups.

Bake at 375º for 12-15 min or until toothpick comes out clean of batter.

Allow to cool for at least 5 min before transferring to a cooling rack.

To store–allow muffins to cool completely, then store in an airtight container for up to 4 days (if they last that long).

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Dr. Marie’s RED BEANS AND RICE

INSTANT POT RECIPE:

1 tblsp + oil or vegan broth

2 cups of chopped onions, celery, bell peppers, parsley, etc.

2 tblsp of chopped garlic

1 pound package of Camellia brand red kidney beans

5 cups of veggie broth or stock

1 bay leaf

1 tblsp Cajun spice blend

Salt & pepper to taste

Hot cooked rice

Rinse dry beans, Pres the saute button on the Instant pot and add onion blend, Cajun spices and garlic. Saute till onions turn soft and clear. Add beans, 5 cups of broth and bay leaf, stir well. Cover, twist to lock the lid and turn the valve to sealing. Press the manual button and set to 50 minutes high pressure. When timer beeps done, wait 20 minutes then turn valve to venting. Stir and serve over hot cooked rice!

 

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Vegan Crab Cakes

Stove Top RECIPE

Ingredients:
1     15 oz can garbanzo beans, rinsed. Save liquid
2     14 oz cans hearts of palm, drained & rinsed
6     tablespoons reserved garbanzo bean liquid
1/4  cup vegan mayonnaise (see recipes above)
2     tablespoons fresh lemon juice
2     teaspoons vegan worcestershire sauce (*see note)
2     teaspoons mustard
1/2  cup green onion, diced
1/2  tablespoon dulse flakes/granules or kelp flakes/granules 
1     tablespoon of dried parsley
1     teaspoon Old Bay Seasoning  (or any seafood gluten free seasoning)
1/2  teaspoon sea salt, more to taste
1/2  teaspoon garlic powder
1     cup of vegan GLUTEN FREE breadcrumbs (Chickpea crumbs brand)
use non-stick pans like SCAN PAN

INSTRUCTIONS:

In a food processor add the garbanzo beans and hearts of palm together. Pulse just a few times to break it up. Don’t pulse too many times or it will turn to mush. It should have a crab-like consistency. You can also do this manually; just use a fork or your hands to shred everything up. Set aside.

In a large mixing bowl, whisk the reserved liquid (from the beans) well. Then add the vegan mayonnaise, lemon juice, worcestershire sauce, mustard and all the dry seasonings. Whisk to combine well.

Now add the bread crumbs, green onion, and hearts of palm and garbanzo bean mixture. Gently fold to combine. Taste for salt or seasoning, add more if needed. Pop the mixture in the freezer for 15-20 minutes. This helps the mixture stay together a bit better.

Place enough breadcrumbs onto a shallow plate that will coat patties evenly. Take the mixture out of freezer. Place about 1/4 cup of mixture into your hands to form a ball. Then gently flatten to form it into a patty shape. Coat patty in the bread crumbs on each side. Place aside and continue until the mixture is gone.

Heat a large skillet on medium heat (about 2-3 minutes). Add about 2 tablespoons of veggie broth and wait until it gets hot before adding the patties. If you place the patty on the pan and you hear it sizzle, it’s ready.
Place about 4-5 patties on your pan at one time, but make sure you don’t overcrowd the pan because they won’t cook properly. Pan-fry them about 3-4 minutes on each side, or until light golden brown. Try to only flip each patty once.

Serve hot with a lemon wedge and top with chopped green onions. Enjoy!

*This recipes yields 10-12 cakes, using about 1/4 cup of mixture for each one.

*Worcestershire isn’t typically vegan, but there are vegan versions to choose from. I purchase Annie’s Organic Vegan Worcestershire Sauce  and there are others on the market. Make sure to read the labeling before purchase. If you can’t find vegan Worcestershire sauce, you can use low-sodium COCONUT SECRETS COCONUT AMINOS.

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SIDE DISHES

VEGAN GLUTEN FREE Corn Muffins

Ingredients

This delicious recipe comes from “Forks Over Knives: The Cookbook.”

1 ½ tbsp. ground flaxseed 1 cup unsweetened plain almond milk

½ cup unsweetened applesauce ½ cup 100% pure maple syrup

1 cup cornmeal

1 cup oat flour 1 tsp. baking soda 1 tsp. baking powder

½ tsp. salt 1cup frozen corn kernels

Combine the flaxseeds and the almond milk in a small bowl and let sit for about 5 minutes. In a large bowl combine the applesauce and maple syrup. Add the flaxseed-almond milk mixture. Stir in the cornmeal, oat flour, baking soda, baking powder and salt. Stir until mixed well but don’t over mix. Add the corn kernels. Pour the batter into muffin cups. Bake at 375 degrees for 15-20 minutes.

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Vegan Gluten Free No-Yeast Rolls

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2 cups vegan GF flour (Bob’s Red Mill all-purpose baking flour wheat & dairy free)

2.25 tsp baking powder

1.5 tsp Celtic sea salt

1 cup plant milk of your choice (cold)

4 tablespoons of vegan mayo (see recipe earlier)

Combine all ingredients, spoon into muffin pan with silicone liners, and fill to the top. cook 350 degrees for exactly 15 – 30 minutes (golden brown on top).

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VEGAN MUSHROOM GRAVY

2 tsp. veggie broth

2 cups veggie broth

1 ½ cup finely chopped red onion

4 cloves minced garlic

2 cups sliced mushrooms

6 tbsp. gluten free all purpose flour

¼ cup tamari

3 tbsp. nutritional yeast

½ tsp. white vinegar

sea salt to taste

In a medium bowl, whisk together the 2 cups of veggie broth with the flour. Set aside. Turn on burner to high or medium high. Pour the 2 tsp. of veggie broth into pot. Add onion and cook until translucent, stirring as needed to prevent sticking. Stir in garlic. Add the flour and veggie broth mixture to the pot. Stir well. Add tamari, nutritional yeast, white vinegar, salt and mushrooms. Mix well. Simmer for 3-5 minutes stirring frequently as gravy thickens.

Enjoy!!!

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Resources for Recipes and Meal Plans

 

WEBSITES:

http://www.forksoverknives.com

www.vegannie.com

https://www.drmcdougall.com

http://engine2diet.com/blog/category/recipes/

http://ucdintegrativemedicine.com

https://www.rhiansrecipes.com

BOOKS:

Proteinaholic by Dr. Garth Davis The Starch Solution by Dr. McDougall

How Not to Die by Dr. Greger Prevent and Reverse Heart Disease by. Dr. Esselstyn

Medical Medium by Anthony William

 

 

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