Zucchini Bisque

My neighbors and friends passed along veggies from their gardens. With a good supply of bountiful zucchinis and needing inspiration, I turned to my equally bountiful supply of cookbooks. I'm still working my way through Forks Over Knives and discovered Zucchini Bisque. I have plenty of zucs in case this doesn't go so well.

But, it did go well! I really thought the bisque was good. My hubby was not as thrilled. It's not everyday people crave the zuc as soup. I'm a little joyous about the nutmeg coming through. And, the lemon zest adds the sunshine. I froze the rest for this winter when I'm longing for the fresh taste of summer.

For this recipe you will need either an immersion blender or a regular blender to zip down the cooked veggies into a pureé. If using the countertop blender, be sure to hold the lid in place with a towel.

Zucchini Bisque
(page 89, Forks Over Knives)

1 medium Yellow Onion, peeled and finely chopped
4 medium Zucchini, finely chopped (I removed the seeds. They're no fun to eat.)
2 cups Vegetable Stock/Broth
1/2 teaspoon Thyme (I used what I had on-hand, dried.)
1/4 Nutmeg
Zest from one Lemon
1 cup Unsweetened Plain Almond Milk (Or any milk or cream.)
S&P, to taste
**optional: olive oil

• Sauté onion in a large saucepan over medium heat 7-8 minutes or until onions are tender. Use either the dry sauté method with 1-2 tablespoons of water, at a time to keep onions from sticking to the pan OR use the same amount of olive oil.
• Add zucs, veggie stock, thyme, nutmeg and lemon zest and cook until zucs are tender.
• Pureé soup using the immersion blender or in smaller batches in the countertop blender.
• Return pureé to pot, add milk and salt and pepper. 
• Cook until heated through.

Serve hot with croutons or a crusty bread!

2-on-Tuesday: Earth Day Stir Fry

HAPPY 

EARTH DAY! 

For me, Psalm 33

best frames the day!

The schedule has permitted me to get cookin', again! And, I felt creative! And, it's easy! And, it's ROBUST.with.FLAVOR! Don't wig if you or your family shuns the very idea of tofu, because you can always substitute with the cooked & diced meat of your choice. You don't have to serve over Basmati Rice or Quinoa, but it's just way more fun!

For this dish, I utilized the Chinese Brown Sauce (see below) from Forks Over Knives and punched it up just notch with orange juice and extra garlic! Then, doubled the recipe to have plenty to use for the cooking process! Get creative and change up ingredients to what your taste prefers. 

EARTH DAY STIR FRY
(or Broccoli, Carrots & Tofu Stir Fry)

1 bunch Broccoli, remove from main stems
2-3 large Carrots, shaved or sliced thin
2 Onions, thick sliced
1 Orange Bell Pepper, cut into big chunks
2-4 tablespoons Grated Ginger or Ginger Paste (bottled or grate your own using a box grater)
4-8 cloves Garlic, minced (or purchase the jar stuff and think in terms of tablespoons)
1 block Extra Firm or Super Firm Tofu (drained and pressed to remove liquid, then cube) -OR-
1 package Extra Firm or Super Firm Tofu "Cubed" (drained)
Red Pepper Flakes or Sriracha Sauce
Olive Oil or Coconut Oil
Chinese Brown Sauce (too easy to make!)
Salt, to taste
**Optional: Garnish with spring green onions, a sprinkle of chia seeds or sesame seeds

• Make Chinese Brown Sauce, first. (see recipe below)
• Cube tofu or cooked meat and stir-in a generous helping of Chinese Brown Sauce, extra garlic and extra ginger paste and let set to marinate for 1 minute to 1 hour.
• If serving with Basmati Rice or Quinoa, go ahead and prepare.
• Prep veggies while oil heats over medium heat in large skillet.
• When oil is ready, empty the marinated tofu/meat into skillet. Occasionally stir this mixture around to make sure it doesn't scorch. Add more sauce, if needed. The marinade will reduce to cover the tofu/meat.
• When the marinade has reduced and the tofu/meat looks sufficiently covered, remove from skillet to a temporary plate and add a smidge more oil to skillet.
• Toss the cut veggies (broc, carrots, onions, bell pepper) and red pepper flakes into oil and cook until desired tenderness! This part goes really fast and, then, add tofu/meat back into skillet with veggies adding more sauce, if needed!
• Serve with or without Basmati Rice or Quinoa.

Chinese Brown Sauce
(Forks Over Knives, pg 35...I've subbed in Molasses & Corn Starch)

1/3 cup Low-sodium Soy Sauce
1/3 cup Vegetable Stock
1/4 cup Molasses
1 tablespoon Grated Ginger (or ginger paste)
2 cloves Garlic, peeled & minced
1-2 teaspoons (or more) Corn Starch, dissolved in cold orange juice (water or pineapple juice would work, too)

Combine all ingredients in a medium saucepan and cook over medium heat until thickened. If there are any left-overs, serve with meal or store refrigerated in airtight container!

#GoPlayWithYourFood!

2-on-Tuesday: Corn Chowder

I can hardly wait for fresh summer veggies! Nothin' tastes like a homegrown tomato! The flavors are more intense. Heirlooms are available. And, I love supporting my local farmer! Once things start ripening, head down to your local Farmers Market --take cash-- and smell and taste your country-side!

At one time, I had an entire shelf in my freezer loaded down with gallon bags of Ripley Tomatoes from Ripley, Tennessee!

I pushed the season with this recipe from Forks Over Knives, but soups and chowders make me smile and so settled for frozen, fresh and canned to triple the recipe and serve this thick offering at our LifeNet Life Group at church. My hubby said he needed some extra spice. With the left-overs, I added a can of Rotel Tomatoes & Chilies!

Corn Chowder
(page 93, Forks Over Knives) **Below is the single recipe. I tripled it for my group!**

2  Onions, peeled & diced
2 Red Bell peppers, seeded and diced
3 ears of Corn, kernels removed (about 2 cups) Go for frozen or canned until fresh is available!
3 cloves Garlic, peeled and minced
2 large Russet Potatoes, diced (Rarely do I peel my taters.)
1 1/2 lbs Tomatoes (about 4-5 medium), diced (I went with the darkest Roma and slicing toms.)
6 cups Veggie Stock (available in the grocery store)
3/4 cup Fresh Basil, finely chopped
S&P, to taste
**optional: Rotel Tomatoes & Chilies

• In a large pot, sauté onions and peppers over medium heat for 10-15 minutes using either the dry sauté method or using a little plant-based oil.
• Add corn and garlic. Sauté 5 more minutes.
• Add potatoes, tomatoes and veggie stock. Bring mixture to a boil over high heat and reduce heat to medium and cook uncovered for 25-30 minutes or until potatoes are fork-tender.
• Pureé half of the soup --in batches-- in either a blender or a food processor (which I used) with a tight-fitting lid, covered with a towel.
• Return the pureéd soup to the pot with the remaining un-pureéd soup.
• Add basil and seasonings.
• Enjoy with great bread or crackers!

This is not an exact science. If you love the flavor of more onions or garlic, go for it! If you like your chowder soupier, thin it down with extra veggie stock or water OR blend less than half of the soup. Go play with your food and eat healthy!

2-on-Tuesday: Bean and Mushroom Chili

Unsweetened Cocoa Powder.
What?
Yes, in chili! As it turns out, cocoa powder is a classic ingredient in Mexican cuisine. Nah, the chili doesn't taste like chocolate. Instead, it takes on an earthy, dark flavor which could be brightened with fennel...if I liked fennel...which I don't...but you might. ;)

Bean and Mushroom Chili
(Forks Over Knives, page 129)

1 large onion, peeled and diced
1 lb button mushrooms, chopped (I used Baby Portabella mushrooms.)
6 cloves Garlic, peeled and minced
1 tablespoon Ground Cumin
1 tablespoon Chile Powder
1/2 teaspoon Cayenne Pepper (I used habañero sauce.)
1 tablespoon Hershey's Unsweet Cocoa Powder
1 (28 oz) can Diced Tomatoes
2 (15 oz) cans Pinto Beans, drained and rinsed
2 cups Water
Salt, to taste
**optional: dollop of plain Greek yogurt & shredded sharp cheddar

• Sauté onion and mushrooms in a large pot over medium heat for 10-15 minutes. Use 1-2 tablespoons of water to keep the veggies from sticking OR, if you're crunched for time, use a splash of olive oil or coconut oil to sauté the veggies.
• Add garlic, cumin, chile powder, cayenne and cocoa and cook for 3 minutes.
• Add tomatoes, beans and water and simmer, covered for 25 minutes.

TIP:
*Never wash mushrooms. Brush or wipe to clean mushrooms.

Curl up on the couch with a snuggly blanket and a deep bowl of this chili on a cold, rainy night. Mmmm. Toasty inside and out!

2-on-Tuesday: White Bean Chili with Jalapeno and Lime

OH MY STARS!

My taste buds want to sing whenever Tex-Mex flavors embrace one another for that oh so wonderful combination! In this Forks Over Knives recipe, fresh limes and jalapeños are the dancing partners adding brightness to this vegan chili!

Wait...I see. You're a little scared of jalapeños. Don't be. Remove the membrane and seeds to cool off the heat, but jazzing the chili with great flavor! 

White Bean Chili with Jalapeño and Lime
(The Forks Over Knives Cookbook, page 130)

1 large Yellow Onion, peeled and diced
1 large Bell Pepper, seeded and diced (I had an orange pepper on-hand.)
3 Jalapeño Peppers, membrane and seeds removed and chopped finely
6 Garlic cloves, peeled and minced
2 tablespoons Ground Cumin
1 (28 oz) can Petite Diced Tomatoes (Do not drain)
2 (15 oz) cans Navy Beans, drained and rinsed
3 cups Vegetable Broth
Zest & Juice of 2-3 Limes 
1 cup Cilantro, chopped (I love this stuff and add double!)
Salt, to taste
**optional: Plain Greek yogurt & shredded cheddar cheese as toppings

• Sauté onion, bell and jalapeño peppers in large pot over medium heat for 7 minutes.
  
  If you have time, use the dry sauté method to reduce fat by using only a couple of tablespoons of water to keep the veggies from sticking. If you're in a hurry, use less than 1 tablespoon of olive or coconut oil to sauté the veggies.
• Add garlic and cumin and cook for 2-3 more minutes.
• Add the tomatoes, rinsed beans and veggie broth and bring to boil over hight heat.
• Reduce heat to medium and cook, covered, for 25 minutes.
• Add lime zest and juice and cilantro!

Need a little more kick? Add another jalapeño or a couple of splashes of habañero sauce! Now, we're talking!

2-on-Tuesday: Roasted Tomato & Cannellini Bean Pasta

When I started my mostly-plant-based journey in December 2012, I leaned heavily on the Forks Over Knives cookbook to learn the proverbial ropes of the vegetarian culinary world. It introduced me to the realization there are basically no rules to plant-based nutrition! Today's recipe is one such...beans with pasta! My mom would never have considered the pair in the same dish. And, because she would never, nor would I...EVER...until Forks Over Knives and a multitude of great blogs I follow of vegetarian and vegan everyday cooks!

If you're attempting to cut back on animal protein and cholesterol, consider beans as one of many options to get phyto-protein (plant-based protein). Being budget-conscious, I made slight edits to the online recipe due to what I was already in my pantry.

Roasted Tomato & Cannellini Bean Pasta
by Heather McDougall

1/2 lb Whole Wheat Spaghetti (I mixed both whole wheat with semolina to equal the 1/2 lb)
2 tablespoons of vegetable stock or water (this is for the technique known as dry sauté)
6-8 cloves Garlic, chopped
1 15 oz can Cannellini Beans, rinsed
2 15 oz cans Diced Roasted Tomatoes (I used plain the first time, I made the recipe. Later, I found the can of roasted tomatoes!)
S&P, to taste
**optional: Red Pepper Flakes, to taste
**optional: Nutritional Yeast "nooch"

• Prepare pasta according to directions.
• In skillet, sauté garlic in veggie stock or water carefully watching so as not to scorch the garlic.
• Stir-in tomatoes and rinsed beans simmering for 20 minutes.
• Season to taste, sprinkle with nooch & serve!

Just about one of the easiest and fastest nutritious meals to pull-off!

2-on-Tuesday: Veggie Skillet Hash

Do you have those bins of potatoes and onions if not used, today, they'll need to be tossed

by the weekend? Veggies that have gone past their peak of freshness, but are still good to cook with, can be used in stews, soups or roasted.

I poured over my Forks Over Knives cookbook to find anything to include my softening veggies and found Vegetable White Bean Hash on page 182! Don't have all the ingredients? No problem! Improvise...and rename so #FOK knows you tried, but were being budget-conscious!

Veggie Skillet Hash

1 large Onion, diced
1 Red Bell Pepper, diced
3 (or more) cloves Garlic, minced
1 tablespoon fresh Rosemary leaves, chopped
1 tablespoon fresh Thyme leaves
5-6 Red Skin Potatoes, diced
1 medium Sweet Potato, diced
1 (15 oz) can Cannellini Beans (a.k.a. White Kidney Beans), drained & rinsed
2 cups Kale, coarse chopped
S&P, to taste
Red Pepper Flakes

• I used my big, black, cast-iron skillet to slowly sauté the onion and red bell pepper over medium heat adding a splash of water to keep veggies from sticking. Confession: I used a splash of olive oil, too, for fear the taters would stick and scorch, later.
• Add the garlic, herbs, diced potatoes and rinsed beans to cook nice a slowly until taters are fork-tender, apprx 15-20 minutes. Don't rush this!
• Add kale and seasonings. Continue to cook for about 5 minutes until the kale wilts. 

There ya have it - a skillet full of protein & carbs! Serve as a side or a main dish. I'm a Southern Girl, so this went nicely with a slice of yellow cornbread! This would absolutely be incredible substituting pumpkin or butternut squash in the place of either of the potatoes for an AUTUMNAL SKILLET HASH! (See how I cleverly renamed the recipe, again? Very kitchen-ninja-esque, wouldn't you agree?)

Note...my hubby felt it was a little dry. He prefers beans to have juice, especially if he can't have the meat. I added a can of diced tomatoes and let it simmer. If using a cast-iron skillet, the acid in the tomatoes absorbs the iron giving you a nutritional bump.

2-on-Tuesday: Quinoa-Stuffed Tomatoes with Spicy Cilantro Pesto

Saturday was the first day of college football season and I was in the mood for cookin' up

some spice! Here's another offering from the Forks Over Knives cookbook! As of this writing, I've been enjoying a mostly-plant-based nutrition since December 1, 2012! 

If you are considering making a lifestyle shift with fitness and nutrition to effect your health, I do have a couple of notes for ya...

1. The first 2 weeks of your new fitness and nutrition lifestyle will be the hardest.
2. If you can swing it -OR- if your health insurance covers a yearly wellness exam, DO IT! You'll have a good base of numbers to launch forward. Find out cholesterol, weight (ugh), blood pressure, thyroid (TSH) levels, then, you'll know what type of nutrition to pursue. Don't be too overwhelmed if your physician suggests meds to control these areas. Typically they opt for fitness and nutrition as their first prescription.
3. Find a fitness regime that makes you smile -after the first 2 weeks of fatigue and muscle soreness- and STICK TO IT! Consistency is the key! The cheapest is walking or running. I love REFIT® & Zumba! Known as "The Angry Runner," I am intentionally trying to smile for a couple of seconds during each run.
4. If there's a nutrition change, the hardest parts are (1) not giving up and (2) food preparation, if you have a busy lifestyle. When I don't prepare a menu or weekend food prep for the meals ahead, my husband and I will end up making poor nutritional choices and it'll cost us more money, too.

OK. On to the good stuff...FOOD!

Quinoa-Stuffed Tomatoes with Spicy Cilantro Pesto
(page 188, Forks Over Knives cookbook)

4 large Tomatoes, topped and scooped-out
1/2 Yellow Onion, peeled and diced small
1/2 Red Bell Pepper, seeded and diced small
2 cloves Garlic, peeled and minced
2 ears Fresh Corn, kernels removed (+/- 1 cup)
1/2 (15 oz.) can Black Beans, drained and rinsed
2 cups cooked Quinoa
S&P, to taste
3/4 cup Spicy Cilantro Pesto

• Preheat oven to 350 degrees.
• Cut the tops off of the tomatoes and scoop out the flesh. Set aside while you prepare the filling.
• Place onion and red pepper in a large saucepan and dry/water sauté over medium heat for 10 minutes. I like the veggies slightly crunchy!
• Add garlic and cook for 2 minutes--careful not to scorch the garlic.
• Add corn, black beans and cooked quinoa.
• Season with salt and pepper and cook for 5 minutes.
• Mix-in the cilantro pesto.
• Spoon quinoa mixture into tomatoes, arrange in baking dish, cover with aluminum foil and bake for 30 minutes!
• Prior to serving, top with some of the pesto!

Spicy Cilantro Pesto
(page 24, Forks Over Knives cookbook)

2 cups (+/-) packed Fresh Cilantro
1/2 cup hulled sunflower seeds, toasted (I used pine nuts, instead!)
2 Jalapeño peppers, coarsely chopped (I used 2 because the tofu and nooch de-heated the peppers!)
4 cloves Garlic, peeled and chopped
Zest and juice of 1 Lime (I only had the bottle kind on hand.)
Salt, to taste
1/2 package Extra Firm Silken Tofu, drained
optional: 1/4 cup Nutritional Yeast (nicknamed "nooch")

• Combine all of the ingredients in the bowl of a food processor and pureé until smooth and creamy!
• This recipe serves as a pretty good dip for baked corn chips, too!

Food Prep Tips: 

• I had the "1/2" onion, red pepper and the 1/2 can of black beans from the previous night's recipe of Cheesy Mexican Quinoa.
• Be sure to rinse your quinoa before cooking to wash-off the bitter outside. You can't see it, but it's there! Trust me, I forgot, once, and had a little upset tummy. Same with the black beans...rinse 'em!
• To drain silken tofu (a different technique than draining firm tofu), remove from package and let sit for awhile or over night. The whey (the liquid you'll drain-off) will separate from the curd.

2-on-Tuesday: Lotsa Vegetable Chowder

The simmering pot of chowder has my home smelling incredible!
The corn cobs are cooling.
The flavors are marrying.
I can't wait for dinner!

Even though this will be a hot week, I know the promise of autumn is around the corner! College football starts, this week!

But, for tonight, I'll pretend the weather is turning crisp and settle in with a big bowl of...

LOTSA VEGETABLE CHOWDER
(pg 94; Forks Over Knives)

6 cups Water (I used 8 cups)
2-3 lbs Potatoes (I had red skin new potatoes)
1 medium to large Onion, peeled and chopped
6 ears Fresh Corn, kernels removed; cobs reserved
2 medium Carrots, peeled and diced
2 stalks Celery, chopped
1 medium Red Bell Pepper
2 cups Broccoli & Cauliflower
2 cloves Garlic, peeled and minced
2 tablespoons Thyme, chopped
1 teaspoon Pepper (I used freshly ground from my pepper mill)
2+ teaspoons Ground Cumin
1 tablespoon Dill, chopped
Salt, to taste (save this until the end)

• In large pot, combine all of the above ingredients including the corn cobs. Do not add salt until the final simmer.
• Bring to a boil over high heat. Reduce the heat to medium-low and simmer for 30 minutes or until the vegetables are tender.
• Remove corn cobs and let cool.
• Directions call for only 1 cup of soup to be removed and pureed. I pureed 4 cups because I like my chowder thicker! To do this, pour the desired number of cups of
  
  soup into the blender with a tight-fitting lid, cover with a towel and blend away!
• Return the purreed soup to the pot.
• Scrape corn cobs with back of a knife to remove the creamy corn bits from the kernels and add the bits to the pot.
• Stir and season with salt.

Mmmm! Perfect! Oooooh, this is definitely a keeper! And, with so much, I can freeze some for this fall and winter OR pack up a jar for our son to enjoy at his new home!

~"Sam"

2-on-Tuesday: Chickpea Salad with "Vegannaise"

Don't let the title weird you out! If you like potato salad, you'll probably like this protein-packed, low-fat version using chickpeas (a.k.a. garbanzos). 

After tasting a very similar side dish at my fave vegetarian restaurant, The Wild Cow, in Eastland of Nashville, I thought, "I can make this!" And, was the first recipe since starting my journey in mostly plant-based nutrition in which I felt comfortable replicating simply from tasting it. Ask me to do that with fat-foods and I have nooo problem whipping up fatty sauces from memory. But, feeling comfortable creating plant-based alternative dishes comparable to my old recipes is like learning a new language for me.

The "vegannaise" is really a plant-based mayonnaise recipe from Forks Over Knives.

Chickpea Salad

1 can Chickpeas, rinsed & drained
Celery, finely chopped (amount is to YOUR taste)
Red Onion, finely chopped (again, amount added is to YOUR taste)
Dill Weed, fresh (a little goes a long way)
Vegannaise
opt: carrot, finely chopped or shaved
opt: Siracha or red pepper flakes

• Combine chickpeas and veggies in a bowl.
• Stir-in a large spoonful of vegannaise. The amount YOU add is your preference. 
• Add slightly chopped fresh dill weed. Start with a little and adding more to your liking.

Vegannaise 
(pg 28 of Forks Over Knives cookbook)

One 12-ounce package extra-firm silken Tofu, drained
1 teaspoon Dry Mustard (NOT sandwich mustard. Find on the spice aisle.)
1/2 teaspoon Onion Powder
1/2 teaspoon Garlic Powder
1/2 teaspoon Salt, or to taste
2-3 tablespoons Red Wine Vinegar

• Combine all ingredients in food processor.
• Puree until smooth and creamy.

Hope you enjoy! How would YOU change it up?

~"Sam"

2-on-Tuesday: Summer Vegetable Soup

Been craving a one-pot that doesn't set heavy, but is bright with the fresh flavors of a summer garden? Me, too! Thanks to Forks Over Knives...SOUP'S ON!



Summer Vegetable Soup

1 large Yellow Onion, peeled and chopped
4 cloves Garlic, peeled and minced
6 medium ripe Tomatoes, chopped
2 medium Zucchini, diced
1 Yellow Squash, diced (sometimes called Summer Squash)
3 ears Corn, kernels removed (about 2 cups. I like more than this!)
6 cups Vegetable Stock
1/2 cup Basil, finely chopped
optional: Zest and juice of 1 Lemon
optional: New Potatoes (I had 3 needing to be cooked before they went soft.)
optional: Carrots (I just have to play with my food. ;})
S&P, to taste

• Place the chopped onion in a medium saucepan and dry-sauté over medium for 7 to 8 minutes adding a splash of water to keep the onions from sticking to the pan.
• Add garlic and sauté another minute.
• Add tomatoes and cook for 10 minutes or until they start to break down slightly.
• Add the zucchini, yellow squash, corn and vegetable stock and bring to boil over high heat, reduce the heat to medium and cook until the vegetables are tender, about 15 minutes.
• Add basil and S&P.

My tomatoes were not ripe enough, so I used what was in the cupboard: Home-Canned, Stewed Tomatoes and Tomato Sauce. Be careful when cutting corn off of the cob! I think a mandoline might be quicker, but I used my sharp knife, which worked just fine, albeit a tad messy.

To finely chop the basil from my own plants, I snipped the stems with large leaves from the plant, washed and pat dry. Then, I stacked 4-5 leaves on top of another, rolled from the stem end toward the leaf point end and sliced. If left the basil in thin slices at this point, the technique may be called julienne. To finely chop, turn the slices and chop through making them smaller bits. 

I served with a dark, whole grain roll. The soup is just as lovely the next day when I added cooked quinoa to my bowl for some extra protein and texture!

~"Sam"

2-on-Tuesday: Penne & Spinach [with Cauliflower] Béchamel

I was in the mood for some pasta and was short on time. It had been a productive day, but I had to leave the house to get some more items accomplished and knew dinner would be really late if I waited. So, I prepared cauliflower béchamel and dry-sautéd the veggies before flying out the door. Some assembly by family would be required.

Béchamel (sounds like bay-shah-mel) is one of the five "Mother Sauces" in cooking. The only reason I know this is due to the many summers with Chef Mike Micco in the kitchen at Camp Jackson as he would teach and quiz me in his chefery skills. Just because it has a fancy French name doesn't mean it's difficult to create. If you're a good Southern cook and know how to whip up some "Toodlum Gravy," you're already using a French culinary technique! Béchamel starts with a roux (sounds like roo...as in kanga) which is equal parts fat (butter) and flour. Apart from the fabulous taste, there is a major problem...it's not plant-based.

Usually, I play with my food and change up recipes to suit my fancy. This time I stuck to the book --Forks Over Knives, page 151-- and think I nailed it. Let it be known that I could eat the entire pan of this sauce for a meal, it was that tasty to me!

Penne & Spinach [with Cauliflower] Béchamel

1 head of  Cauliflower, cut into florets
Unsweetened plain Almond Milk, added to thin the sauce
1/4 cup Nutritional Yeast (Optional...I don't think so. Yummmm!)
1/4 teaspoon Ground Nutmeg
S & P, to taste (C'mon, grind your own pepper. You'll taste the diff.)
1 medium Onion, peeled and diced small
2 cloves Garlic, peeled and minced
2 teaspoons Thyme
1/4 cup Basil, finely chopped
4 cups Spinach, chopped (It will wilt during the cooking.)
1 lb Penne (whole wheat) pasta, cooked al dente, drained and kept warm

• Add cauliflower to a large pot and add only enough water to cover the florets. Bring to boil over high heat and cook until cauliflower is very tender, about 10 minutes.
• Drain excess water and puree the cauliflower using an immersion blender or in a blender with a tight fitting lid covered with a towel, in batches.
• Add almond milk 1 splash at a time to achieve a creamy consistency.
• Add nutritional yeast, nutmeg and S&P. Set aside.
• 
  
• Place diced onion in a large saucepan and dry-sauté over medium heat for 10 minutes. To dry-sauté: Instead of oil, add only a splash of water at a time to keep the veggies from sticking to the pan. Too much water will cause the veggies to steam or boil.
• Add garlic, thyme, basil and cook another minute.
• Add spinach and cooked pasta and cook for 5 more minutes, or until heated through.
• To serve, divide pasta mix between plates and top with warm Cauliflower Béchamel.

Does the cauliflower puree remind you of anything? Mashed Potatoes, maybe? Sure! Now, you know how to make a batch of the faux potato. Add less almond milk. New comfort food...veggie style!

~"Sam"

2-on-Tuesday: Portobello Mushroom Tacos

Isn't it great when family jumps-in to help make dinner? I love for my honey to strut hisculinary stuff which tends to happen more often in the summer and early fall grilling months! This is another plant-based food offering from Forks Over Knives  ...courtesy of my honey and me.



Portobello Mushroom Tacos

1 package Corn Tortillas (corn are less fattening than the flour tortillas)
Grilled Portobello Mushrooms (I figured 2 caps per person)
Salsa Verde
Homemade Salsa
Shredded Romaine Lettuce

• Marinate the mushrooms 1 hour or overnight in fridge - optional. We used a low-sodium marinade. 
• While mushrooms are grilling (3-5 minutes each side), heat tortillas  on a dry, nonstick skillet over medium to medium-high heat, turning until soft.
• To serve, put a few mushroom slices on tortilla and top with either Salsa Verde or a salsa of your choice and some crunchy, shredded Romaine.

Salsa Verde (Green Sauce)

1 pound Tomatillos, husks removed, coarsely chopped
1 Jalapeno, chopped (we use the seeds for a hotter flavor)
6 Green Onions (white & green parts), chopped
2 cups Cilantro, leaves and tender stems chopped
4 cloves Garlic, peeled and chopped
2 Limes, zest and juice
Salt, to taste

• If you have a food processor, simply coarse-cut the tomatillos, onions, jalapeno and garlic into large chunks, toss into processor and zip-down with lime juice and zest! Otherwise, get to choppin'!

Salsa
(Terry makes the salsa. Salsa is salsa. You add what you like!)

4-5 Tomatoes (large, ripe, deep red), chunked
1 Onion, chunked
4 cloves Garlic, peeled and halved
1 Jalapeno, chunked (we use the seeds for a hotter flavor)
1 fistful Cilantro - optional
1 Lime, juice
Salt, to taste

• Again, we use a food processor! We have used a blender in the early days to make smaller batches.

You will absolutely love the fresh flavors YOU create! So good! My honey got extra kisses for his salsa ... which we served, also, with baked tortilla chips!

Not so #BACKonTrACT: Week 2

Um...know when you're just getting back to a routine and you forget and it's not a habit and you could kick yourself in the hind-self region? That's me. 

Here it is late into the week and I didn't write or post anything. I'm not so #BACKonTrACT as I wish I were with fitness, nutrition and blogumenting my goals. To that, I say, "CRUD." Truly, there are days when it just doesn't happen. Fitness calls and I don't answer. Good nutritional choices are pushed aside for the not-so-wise decisions. I'm not falling off the wagon, I just scuffed my toe, a little.

I'm reminded that nothing will change unless I take action. Nope, I don't feel guilty. I'll just do what I know I gotta do to continue to see lower cholesterol, a stronger heart and less fat. When it all comes down to it, I'm still a girl who wants a smaller jean size!

-------------------------------

Not So #BACKonTrACT – Week 2

**Nothing changes until you ACT!**

ReCap Tuesday

Nutrition: Whole Food Choices

(whole grains, whole veggies, whole fruits)

•    Breakfast: Oatmeal Pancake with Light Agave Syrup & Bananas

•    Mid-am/pm: Soy Yogurt, Granola, Broccoli, Carrots

•    Dinner: Grilled Corn-on-Cob, Seitan Patties, Baked New Potatoes

Fitness: Moved! 

(I went swimming earlier. My neighbors are letting me borrow their pool while they vacation!)

Wednesday

Nutrition: Left-overs!

(Wednesdays are typically long days for us with work & church. Who wants to cook at 9p?)

Fitness: Tummy Crunches & PLANKS! 

Thursday

Nutrition: Keep up with Water Intake! Brew Sun Tea!

(What? You've never brewed Sun Tea in the summer?)

Tips: 

•    Fill a clean jar with water. As you scew the lid on, leave the tea bag tag on the outside.

•    -OR- fill pitcher with water and 1-2 bags. Cover.

•    Set jar/pitcher in the sun outside in the morning before you leave.

•    When you get home, you'll have brewed tea!

Fitness: 2-a-Day Cardio? 

(Oh, yeah! Desperate times call for desperate ACTion!)

•    You can get up earlier. Really. I know you can!

Friday

Nutrition: Fulcrum!

You don't spend as much money (in the long run) dining in, but when you go out...

•    You can most always find healthier choices on a menu.

•    Ask how certain items are prepared, then make your decision.

•    Share entrees!

•    Skip the fatty dessert or fatty cream in the after-dinner coffee. Ask for fresh fruit!

Fitness: Be ProACTive!

•    Remember when you wrote down some fitness and nutritional goals? Share 'em!

•    OR...make new goals for the coming week! 

Use Saturday and/or Sunday to prep for the week!

•    Print or make your own weekly meal planner using coupons from the newspaper!

•    Get recipe ideas from website including www.forksoverknives.com.

•    Package out your weekly lunches and mid-day meals for quick access!

~"Sam"