Shepard’s Pie

INGREDIENTS
3 potatoes, boiled and mashed
12 oz bag of frozen mirepoix
16 oz bag of frozen vegetables (my bag contained 7 veggies)
3 cloves of garlic
1 zucchini, chopped
1 cup vegetable broth
2 tablespoons whole wheat flour
2 tablespoons tomato paste
1 teaspoon Worcestershire Sauce
2 teaspoons rosemary
1 teaspoon thyme

DIRECTIONS
Heat water and boil chopped potatoes until soft. While potatoes are boiling heat mirepoix mixture, add frozen vegetables and zucchini. Pour vegetable broth into the vegetables and stir in whole wheat flour, tomato paste and Worcester Sauce. Once you have your sauce mixed into the vegetables add the rosemary and thyme.

Drain boiled potatoes and mash. Stir in some unflavored soy milk, 1 tablespoon of garlic, 1 tablespoon of nutritional yeast and pepper. NOTE: I used a mixer to get a nice, smooth consistency in the potatoes. I also left the skins on.

Pour vegetable mix into 9×13 Pyrex pan and spread evenly. Scoop mashed potatoes into pan, smoothing as you go. Top with a sprinkling of paprika. Heat the oven to 400 and cook for 15 minutes.

SOURCE: Inspired by Sharon Basner Oliver from the McDougall Group on Facebook

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Lahmucan (Turkish Pizza)

Ingredients:lahmucan
3 Eggplants, roasted
1 onion, chopped
1 red pepper, sliced
1 tablespoon tomato paste
1 teaspoon tamari (or light soy sauce)
1/2 teaspoon curry powder
1/2 teaspoon kirmizi biber, or combination sweet paprika and cayenne pepper
1/2 teaspoon black pepper
1/4 teaspoon cumin
handful of fresh parsley, chopped

Dough
1 cup warm water
1 tablespoon agave nectar (or other sweetener)
2 cups whole wheat flour
1/2 cup spelt flour
1 yeast packet

Directions:
Rinse and dry each eggplant and slice them in half. Score each half in a diamond, cross-hatch pattern. Place all 6 halves on wire roasting rack. Heat oven to 400 degrees and cook for 40 minutes.

While the oven is heating up combine all ingredients in order, in a mixing bowl. Using a mixer on a low setting mix dough until it forms a ball. Cover and set dough aside for 40 minutes while the eggplant roasts.

Let the eggplant cool for about 10 minutes. Add the onion and red pepper along with some water, curry powder and tamari and saute for about 10 minutes. Once the eggplant has cool scoop the inside and place in a food processor along with the tomato paste and kirmizi biber. Puree until ingredients are combined. Add the sauteed onion, red pepper and parsley and pulse to break down. The vegetables shouldn’t be completely broken down, but have some minor chucks.

Once the dough as risen, roll it out and divide into 4 separate pieces. With a rolling pin, roll out each piece of dough to resemble a single serving pizza. Top each piece of dough with the eggplant mixture. Cook each Lahmucan for 15 minutes at 400 degrees.

Serving Size: 4

Nutritional Facts: 1 Lahmucan
Calories: 463
Total Fat: 2.4 g
Cholesterol: 0 mg
Sodium: 588.9 mg
Potassium: 1287.8 mg
Total Carbs: 91.8 g
Protein: 16.5 g

Notes: This was also the second time I made Lahmucan, the first time time from Vegan Magic, which I think lacked flavor. I continued reading other sites and saw a pureed eggplant mixture using assorted spices. Not sure the tamari was needed when sauteing the onion and red pepper. If you are not a curry fan, you could probably do without the powder and not lose much flavor.

You can adjust the amounts of flours to your liking. I do want to try spelt and besan. Lahmucan can be eaten folded up, but with the dough recipe above it was not very pliable and the dough ended up tearing as I ate away.

Source: I pulled this recipe together referencing a few different website including Vegan Magic and Food Network. In the ended I combined what I read into my own recipe.

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Chef AJ’s House Dressing

Ingredients:
1/2 cup water
1/2 cup nutritional yeast
1/4 cup tahini
1/4 cup Dijon mustard
1/4 cup tamari (or low sodium soy sauce)
6 tablespoons lemon (or lime juice)
1 tablespoon maple syrup (or date syrup)

Directions:
Combine all ingredients in a blender or food processor until smooth.

Serving Size: 32 (1 tablespoon servings)

Nutritional Facts:
Calories: 22.9
Total Fat: 1.1 g
Cholesterol: 0 mg
Sodium: 143.6 mg
Potassium: 56.1 mg
Total Carbs: 2.1 g
Protein: 1.6 g

Notes: What a great tasting salad dressing without the fat from oil! It’s quick and simple to make, which is the best news. I haven’t eaten this much salad in months, but thanks to this dressing I might start eating more. The ingredients in parenthesis were not used. Thanks to Chef AJ for another good receipe.

Source: Chef AJ

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Creamy Spinach Artichoke Dip

Ingredients:
3/4 cup cashews (I have used pieces, whole and salt & pepper)
3/4 plain, unsweetened soy milk
1/4 cup nutritional yeast
3 tablespoons lemon juice
2-3 cloves, minced garlic
1 tablespoon Bragg’s Liquid Aminos (optional)
1/2 teaspoon dry mustard
ground black pepper
14 ounces artichoke hearts
1 bunch spinach leaves

Directions:
In a food processor combine the cashews, soy milk, nutritional yeast, lemon juice, garlic, Bragg’s Liquid Aminos, dry mustard and black pepper. Blend until smooth. Clean the spinach and add to the food processor. Finally add the artichoke hearts and pulse, in order to leave the artichoke chunky. Place in the oven and bake at 375 degrees for 20 minutes.

Serving Size: 16

Nutritional Facts: (1 corn tortilla with potato filling)
Calories: 66.9
Total Fat: 3.4 g
Cholesterol: 0 mg
Sodium: 134.9 mg
Potassium: 208.9 mg
Total Carbs: 6.4 g
Protein: 3.8 g

Notes: I use my wife as verification to how a recipe tastes. If she likes it, then I see the recipe as a success. The first time I made Dreena’s dip, my wife didn’t like it, as she though it was bland. This was why I modified her recipe, adding nutritional yeast and substituting Bragg’s Liquid Aminos (or Tamiri) for the 3/4 tsp of salt. I feel the nutritional yeast gives a bit of a creamy and cheesy taste, but it’s not overbearing.

Source: Dreena Burton’s Plant Powered Kitchen

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Sweet Potato Mac & Cheese

Ingredients:
16 ounces whole wheat elbow macaroni
1 large sweet potato, baked
2 cups unsweetened soy milk
1/2 cup nutritional yeast
2 tablespoons of lemon juice
2 teaspoons onion powder
2 teaspoons of Bragg’s Liquid Aminos or Tamari (optional)
1 teaspoons of chili powder
1/8 cup whole wheat bread crumbs
1/8 cup cashew Parmesan (substitute cashews for almonds)

Directions:
Remove the skin from the sweet potato and chop into chunks. Place the sweet potato and all the remaining ingredients into a food processor and blend until smooth.

Boil all the pasta as per the instructions. Drain pasta and pour pasta back into the pan. Add cheese sauce and mix together.

Pour macaroni and cheese into a 9×13 Pyrex pan and level out the mixture. Combine the bread crumbs with cashew Parmesan and spread over the top of the macaroni and cheese. Cook for 20-25 minutes at 350. Serve hot.

Serving Size: 16 – 1/2 cup servings

Nutritional Facts:
Calories……….99
Total Fat……1.0 g
Cholesterol
0 mg
Sodium……….. 63.2 mg
Potassium….165.8 mg
Total Carbs…17.4 mg
Protein………….3.8 g

Notes: I modified the original recipe from the start. I had a sweet potato already baked in the refrigerator, which I used. Boiling will decreasing the cooking when you chop the sweet potato into chunks. You could also pop the sweet potato chunks into the oven for 15-20 minutes on 400.

I opted to leave the salt out of this recipe, but I did add in the Bragg’s Liquid Aminos. You could also add Tamari if needed. I suggest you taste the cheese sauce first before adding any salt to see how the flavor is. I also used unsweetened soy milk over almond milk.

The recipe as written above doubles what the original recipe made. It filled up a 9×13 Pyrex dish and there was enough mac and cheese for leftovers the next day.

Source: Detoxinista

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