FOK's DIY Vegan Queso

Sometimes I come across a recipe that changes up the game.  This is one of those recipes.  There are probably 4 or 5 go-to cheezey sauce recipes in my arsenal.  A couple of the best ones include unsalted cashews and lots of nutritional yeast.  So, imagine my delight and surprise when I found a recipe that doesn't use any of the calorie-dense nuts and only a mere 1/4 cup of nooch.  WhooHoo!  We Win!  

A huge thank you to the folks at Forks Over Knives for posting this on their instagram account. I've made only a few changes to this recipe, cutting down on prep time, and taste tweaks. I use this queso as a tortilla chip dip, poured over my steamed broccoli, rolled up with my pinto beans in a burrito, drizzled over my chili and baked potato, as a dip for my home fries, spooned on top of a black beans and rice Buddha bowl, or anytime my food needs a kick of color and a bit of spice-it-up!  To read the recipe from its original source, click HERE.

Get ready.  Get set.  Go!

1 cup regular rolled oats

1/4 cup nutritional yeast

2 Tablespoons cornstarch

1 teaspoon sea salt (I use No Salt seasoning-sodium free)

1 7-oz. jar roasted bell peppers, undrained

2 Tablespoons finely chopped onion (I'm lazy so I use 2 teaspoons of dried onion bits)

1 Tablespoon apple cider vinegar or lemon juice (so far I've only tried with the vinegar option)

1 -2 teaspoons bottled hot pepper sauce (didn't have hot pepper sauce so I used Sriracha. Finally got my favorite Cholula hot sauce and will try it next batch)

Directions:  Bring 2 cups water to boiling.  Meanwhile, in a blender place the first four ingredients (through salt). Pulse to combine. Add the next four ingredients (through hot sauce) and the boiling water.  Cover; blend on low until combined.  Increase speed to high; blend 5 minutes. Sauce will thicken as it blends. Serve immediately, or refrigerate in an airtight container for up to 1 week.

Yummers!!

Corn & Potato Chowder

It's odd that I've found two new soup recipes this summer.  You wouldn't think a person would crave soup during the hottest months of the year.  Must be a testimony to how good these soups are.

This one comes from Kaitlin of The Garden Grazer.  Her website is chockfull of vegan recipes and I intend on spending more time perusing her site.  Click on her link above if you want to follow her corn & potato chowder recipe exactly.  I made a few changes to accommodate ingredients I had on hand.  Most soup recipes leave room for some individual taste-tweaking. 

Ingredients

I use 3 russet potatoes, cut to 1/2 inch cubes, skins on (but you can use red or gold potatoes)

1 onion, chopped

3-4 cloves garlic, minced

12-oz. bag frozen corn

1 qt. veggie broth

2 c. cashew milk (or plain almond milk)

1/2 cup nutritional yeast 

1 1/2 tsp. smoked paprika

salt & pepper to taste (I use sodium free salt and white pepper for extra kick)

The above are all of the basics to make this soup and it is delicious without adding anything more.

But for some extra veggie power, the following adds are yummy:  bell pepper, celery, zucchini.

I cook this soup in my Instant Pot, using the Saute feature and the Soup feature.  However, a large soup pot works equally well.

Instructions

Saute chopped onion with a bit of the broth over medium high heat.  Add cubed potatoes with smoked paprika, stir, and cook for 5 minutes.

Add minced garlic and cook for a minute  Add broth, milk, corn and nutritional yeast.  Increase heat and bring to light boil.

Cover, reduce heat, and simmer for 15-20 minutes or until potatoes are tender

Salt & pepper to taste and add more nutritional yeast if desired. 

For a boost of greens, chop some fresh spinach and throw into the bottom of your bowl before ladling your soup.  Top soup with a sprinkling of nutritional yeast and fresh grated pepper.

Yummers!

Tasty Freeze Shake

Full credit for this one goes to the Jaroudi Family YouTube Channel.  This is delicious!  I've never had a Wendy's Frosty but this plant-based healthy recipe stand-in for a vanilla or chocolate shake really hits the spot.  Click here to watch the original video for making these tasty treats.  Thank you, Jaroudi family, for what has become one of my go-to healthy shakes after a sweaty work out!

Ingredients for the Vanilla version

1 frozen banana

1 1/2 pitted date (you can change the amount for your own preference)

1/2 cup rolled oats, soaked in water*

*(Place oats in a container covered with water and set aside for 1-2 hrs until soft)

1/2 tsp vanilla extract (you can change the amount for your own preference)

5-6 ice cubes

Directions:

+Make sure you have soaked the rolled oats in water for 1-2 hours before making

+Blend all ingredients until smooth

+Place shake in refrigerate till cold and enjoy!

Oat shake will thicken as it sits.

For the Chocolate version just add 2 tablespoons of unsweetened cocoa powder and follow the same directions for the vanilla shake.

YUMMERS!

Cauliflower Soup

I have made this recipe several times and it's a keeper.  Thank you, Dr. Fuhrman (from his "Eat to Live" book).

Without further fanfare, here it is, down and dirty and simple:

Ingredients

1 pkg. frozen cauliflower florets

2-3 large carrots, chopped

2-3 garlic cloves, minced

2 T. no-salt seasoning

7 c. combo of veggie broth and water (add some Mrs. Dash, Turmeric, celery seed, white pepper)

1 small can mushrooms

1/3 c. raw cashews (put in blender and set aside)

5 cups kale or baby spinach (will put this in the bowl right before ladling soup)

*cashew or soy milk (optional)

Bring to simmer all ingredients except cashews and kale/spinach.  Simmer on low until veggies are tender...about 20-25 minutes.

Ladle 2/3 of the soup from pot into the blender with the cashews.  Blend until completely smooth and add back into remaining soup.  Mix thoroughly.

*Can add nut milk at this time for extra creaminess, but not needed.

Ladle hot soup over chopped greens and serve.

Yummers!

Molly Patrick-Style Caesar Dressing

A few years back I was an ardent follower of Molly Patrick's cleanfooddirtygirl.com. This recipe is one that I have been making ever since. Find the original recipe post from Molly's website HERE. (If you like what you read here, check out some of her other posts.  Especially if you enjoy irreverance and charm all wrapped into one delightful post!) 

I've made this dressing often.  Perfect for my salads but also delicious as a veggie dip and drizzled on top of my favorite pasta dish...like an Alfredo.  I have it memorized but best that I note it here in my food blog for future reference. Seems I have a faulty wire in my recall ability.

Here ya' go, Molly's Caesar Dressing Recipe:

• 1/2 cup raw cashews soaked in water for at least 10 minutes 
• 2 small-ish garlic cloves, minced
• 2 tablespoons nutritional yeast 
• 1 teaspoon apple cider vinegar
• 1 teaspoon vegan worcestershire sauce
• 1/2 teaspoon lemon juice
• 1/2 teaspoon dulse flakes or powder
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon salt
• 1/2 cup water

1. Drain and rinse the cashews (discard the soaking water) and place them in your blender, along with the rest of the dressing ingredients (garlic cloves, nutritional yeast, apple cider vinegar, Worcestershire, lemon juice, dulse, Dijon mustard, salt and water) and blend until super creamy, about a minute.
2. If you have a nut allergy or want a lower fat version use 1/2 cup tofu (100g) instead of cashews.

I have made this dressing without the dulse flakes and it still takes good.  I've made it using powdered garlic when I was out of fresh or garlic in a jar.  I've made it with yellow mustard when there was no Dijon.  Swap when you need to.  Yes, it will alter the original flavor mix, but it will still taste creamy.

Enjoy!

Banana cake/Banana cupcakes

Banana Cake/Banana Cupcakes

Wet Ingredients:

3 ripe bananas, mashed
1 c. plant milk
1 T. apple cider vinegar (add to milk to create buttermilk)
1 sm. container all natural applesauce
1/3 c. sugar free maple syrup

Mix all wet ingredients together in large mixing bowl.

In separate medium bowl, mix together dry ingredients:

1 1/2 cup whole wheat white flour
2 t. baking powder
1/3 c. Monk fruit sweetener
pinch of salt
1 t. cinnamon
1 t. vanilla powder


Add dry to wet ingredients stirring until everything is incorported but not over-mixed.

For cake, spoon batter into 8-9" lightly sprayed pan.  Bake in 350 oven for 35 minutes.  Test for doneness with a sharp knife.  Bake a little longer if needed.

For cupcakes, scoop 1/2 c. of batter into each paper or sprayed cupcake mold.  Bake in 350 oven for
35 minutes.  Test for doneness.

Ready to eat!

Oat Date Bites (or Bars)

These are one of my new favorite taste treats.  Great for breakfast, snack time, or dessert.  They are wonderfully nutritious with little to no added sugar, depending on your choice of added tidbits. They freeze well and take only minutes to defrost.  Click HERE for a PDF of the recipe!