Holiday Fare – Virginia Evans

Forest Lake Health Ministries Cooking Class

11/5/18

Holiday Fare with Virginia Evans

Crispy Walnut Roast

From Plant to Plate by Tami Bivens – Diabetes Edition Serves: 6-8

1 (16 oz) package soft silken refrigerated style tofu

¾ cups walnuts, chopped

1 small onion, chopped fine

6 cups rice crispy cereal, Kellogg brand preferred

2-3 tsp. powdered vegan broth (Prefer G. Washington Seasoning) to taste preference

¼ cup unsweetened soy milk, use only if mixture is too dry, such as if using firm style tofu.

Directions:

Preheat oven to 350 degrees

Drain tofu. Mash tofu with a fork or potato masher in a large bowl. (Drain tofu and squeeze out any excess moisture if using a firm style tofu.) Next mix in the seasonings. Finely chop the onion and add to the tofu. Next add the chopped walnuts. Gently fold in the rice crispies. Mix well.

Lightly spray 9×13 inch baking dish with oil and transfer mixture into dish. Do not pack – place lightly. Tightly cover with foil and bake for 45 minutes. Uncover and bake for additional 15-20 minutes.

Pasta e Fagioli Soup

From Plant to Plate by Tami Bivens – Diabetes Edition Serves: 4:..6

2 Tbsp. water

  • Medium yellow onion, finely diced 2 medium carrots, finely diced
  • medium celery stalks, finely diced 2 cloves garlic, minced

6 cups low sodium vegetable broth 1 tsp. salt

2 {15 oz) cans cannellini beans or chickpeas, rinsed and drained

¼ cup dry {green) lentils, rinsed

1 cup diced or chopped canned tomatoes with their juices 2 bay leaves

1 Tbsp. fresh rosemary, minced

¾ cup dry whole wheat elbow pasta

Directions: Heat 2 Tbsp. of water in a large pot over medium-low heat. Saute onion, carrots and celery and increase the heat to medium. Cook until onions become translucent, stirring frequently. If bottom of pot becomes brown, add 2 Tbsp. water. Add garlic and cook 1 minute, stirring constantly.

Add the broth, salt, beans, lentils, diced tomatoes, bay leaves, and rosemary. Increase the heat to high and bring to a boil, then reduce to medium-low and simmer, covered, until the lentils are just tender, 15-30 minutes.

Use a slotted spoon to transfer 1 cup of bean mixture and a little liquid to a blender. Puree until smooth and set aside.

Add the dried pasta to the pot and stir to incorporate. Turn the heat up to a gentle boil and cook until pasta is tender but still firm to the bite, about 8-12 minutes. Discard the bay leaves.

Stir the reserved pureed bean mixture into the soup. Cook briefly until soup is heated through.

Remove the soup from heat and season with salt. Serve immediately.

Three Bean Protein Salad

Serves: 4, about 1 cup per serving 1 cup pinto beans, rinsed

1 cup black beans, rinsed

1 cup navy beans or other white colored beans, rinsed 1 cup of cooked corn

½ cup small diced sweet onion

½ cup diced sweet red bell pepper

½ cup small diced carrots

½ cup small diced celery 1 ½ Tbsp. lemon juice

½tsp.cumin

½ tsp. coriander

½ tsp. Bragg Liquid Aminos (or soy sauce)

¼tsp.salt

Pinch of cayenne (to taste)

Directions: Combine all ingredients in a large mixing bowl.               Flavors improve after several hours of refrigeration. Garnish with fresh sliced avocado prior to serving.

Salad Greens with Tahini Dressing

Serves: 4 about 11/4 cup salad 5 cups of salad greens

  • tahini
  • nutritional yeast 3 Tbsp. water

1 tsp. lemon juice

½ tsp. onion powder

½ tsp. maple syrup Pinch of salt to taste

Directions: Combine all ingredients except for the greens in a bowl and mix thoroughly with a fork or whip. Spoon over salad greens and serve immediately.

HOLIDAY DRESSING

Cook 1 cup raw bulgar wheat in 2 cups water – set aside when cooked Put the next 3 ingredients in a blender and whiz until creamy.

1 cup walnuts or pecans 3/4 cup water

  • tbsp onion powder

Combine the cooked bulgar wheat and blended nut mixture with ingredients below. Mix well. 4 slices whole grain bread, cubed

  • sweet apples, chopped 1 cup golden raisins

1 cup roasted chopped almonds, cashews or chestnuts 1 & 1/2 tsp salt

1 tsp marjoram

1/2 tsp ground thyme

1/4 tsp crumbled sage or 1/2 tsp savory

Prepare 9 x 13 baking dish with release coating. Fill with dressing mixture, but do not pack. Cover and bake at 375 degrees until heated through, about 30 to 45 minutes. The delicate flavor is lost if the dish is overbaked.

Yields 9 cups

This Holiday dressing recipe doubles as an entree. You may serve this to guests with confidence. The secret of the tender texture is in the liquefied nuts.

FESTIVE GREEN BEAN CASSEROLE

EITHER CASHEW GRAVY OR SOY MILK GRAVY (ON SEPARATE SHEET)

COOK 8 CUPS FRESH CUT OR CUT FROZEN GREEN BEANS

IN 1 CUP BOILING WATER WITH¼ TSP SALT. IF DESIRED MAY MICROWAVE INSTEAD. COOK UNTIL JUST TENDER BUT YET CRISP. DRAIN OFF THE LIQUID.

SAUTE IN A LARGE SKILLET IN 1-2 TBSP OLIVE OIL, 1 MEDIUM CHOPPED ONION AND½ CUP CHOPPED SWEET RED BELL PEPPER UNTIL JUST BARELY SOFTENED.

STIR IN WITH THE ONION AND PEPPER 1 TBSP FLOUR AND MIX WELL.

ADD:

  • SOY MILK GRAVY or other favorite white gravy
  • 1/3 CUP OF TOASTED·SLICED ALMONDS
  • 1 TSP GRATED LEMON PEEL {ZEST}
  • (8-OZ} CAN {DRAIN} SLICED  WATER  ADD THIS MIXTURE TO THE GREEN BEANS AND MIX WELL.

TRANSFER BEAN MIXTURE TO A CASSEROLE DISH. BAKE AT 350

FOR 25 MINUTES OR UNTIL HEATED THROUGH. SERVES 8

CASHEW MILK GRAVY (1)

3 & 1/2 CUPS WATER

1 CUP RAW CASHEW NUT PIECES, RINSED WITH WATER

1 TBSP ONION POWDER

1/4   TSP GARLIC POWDER

  • TBSP FLOUR

½ TSP SALT OR MORE TO TASTE

BLEND ABOVE INGREDIENTS ON HIGH, AT LEAST 2-3 MINUTES UNTIL CREAMY. POUR INTO A POT AND STIR CONSTANTLY OVER MEDIUM HEAT UNTIL THICKENED.

FOR CHICKEN STYLE GRAVY, ADD 1 & ½ TSP CHICKEN-STYLE SEASONING.

SOY MILK GRAVY

  • TBSP LIGHT OLIVE OIL, IN SKILLET, MEDIUM HEAT

3 TBSP FLOUR, ADD TO OIL AND STIR. HEAT UNTIL WELL MIXED

ADD 1 CUP WATER TO 2 CUPS UNSWEETENED SOY MILK AND ADD TO ABOVE MIXTURE. STIR UNTIL THICKENED, THEN REMOVE FROM HEAT.

ADD ½ TSP SALT

CASHEW MILK GRAVY (2)

2 CUPS WATER, DIVIDED

½ CUP CASHEW NUTS, RINSED 1 TBSP ONION POWDER

  • TSP OLIVE OIL (OPTIONAL)
  • TBSP CORNSTARCH OR ARROWROOT POWDER

1/2 TSP SALT OR 1 TBSP BRAGG. AMINOS

BLEND ABOVE INGREDIENTS TOGETHER WITH HALF Of THE WATER UNTIL CREAMY AND SMOOTH, 2-3 MINUTES. POUR INTO MEDIUM SAUCEPAN, STIR CONSTANTLY OVER MEDIUM HEAT UNTIL THICKENED, ADJUSTING WATER FOR THINNER OR THICKER GRAVY AS DESIRED.

SIMPLE SWEET POTATO DISH

SCRUB CLEAN, 6 SWEET POTATOES, WITH STIFF VEGETABLE BRUSH. MAY PLACE WHOLE POTATOES IN LARGE PAN OR CASSEROLE DISH OR CUT THE POTATO IN HALF LENGTH WISE. COVER AND SEAL WITH ALUMINUM FOIL

BAKE IN 400 DEGREE OVEN. IF POTATO IS CUT IN HALF LENGTH WISE BAKE ABOUT 30 TO 45 MINUTES. IF WHOLE APPROXIMATELY 45

TO 60 MINUTES UNTIL SOFT TO TOUCH. WHEN DONE TAKE OUT OF OVEN AND LET COOL, ABOUT 20 MINUTES FOR WHOLE POTATOES. WHEN COOL CUT WHOLE POTATOES IN¾” SLICES. MAY LEAVE THE PEALING ON OR REMOVE IT. ARRANGE ATTRACTIVELY IN A CASSEROLE DISH LEANING SLIGHTLY AGAINST EACH OTHER.

MAKE 1 CUP MIXTURE OF 3/4 CUP MAPLE SYRUP AND 1/4 CUP PINAPPLE JUICE FOR TOPPING. POUR OVER POTATOES. REHEAT BEFORE SERVING ABOUT 15 TO 20 MINUTES. GOOD HOT OR COLD.

BERRY COBBLER

EASIER TO MAKE AND MUCH LOWER IN FAT THAN FRUIT PIE. TOP WITH

DAIRY FREE SO-DELICIOUS COCOWHIP.

PREHEAT OVEN TO 400 DEGREES.

5-6 CUPS FRESH OR FROZEN BERRIES (BOYSENBERRIES, BLACKBERRIES, BLUE BERRIES, OR RASPBERRIES, OR A MIXTURE OF THESE).

PLACE BERRIES IN A BOWL AND ADD: 1/4 CUP OF SUGAR

  • TBSP OF WHOLEWHEAT PASTRY FLOUR

MIX WELL WITH THE BERRIES. SPREAD IN A 9X9 INCH BAKING DISH.

IN A SEPARATE BOWL MIX:

  • CUP OF WHOLE WHEAT PASTRY FLOUR
  • TBSP SUGAR

1 & 1/2 TSP BAKING POWDER

1/4 TSP SALT

ADD 2 TBSP SUNFLOWER OR SAFFLOWER OIL TO THE FLOUR MIXTURE AND BLEND IT WITH A FORK OR YOUR FINGERS UNTIL MIXTURE RESEMBLES COARSE CORNMEAL.

ADD 1/2 CUP REGULAR SOY MILK AND STIR TO MIX. SPREAD THE MIXTURE OVER THE BERRIES.

BAKE ABOUT 25 to 35 MINUTES UNTIL GOLDEN BROWN.

SERVES 9

Pecan Pie with Cranberries

Preheat oven to 350 degrees. Lightly toast 1 & 1/2 cups pecans 5-7 minutes.

1 baked 8″ baked pie crust.

1 cup fresh or frozen cranberries lightly crushed until broken, but not mashed.

Spread in bottom of baked crust.

Place in blender or food processor: 1 cup light agave nectar

½ cup maple syrup 1 tbsp pure vanilla

1 cup unsweetened soymilk

¼ cup cornstarch Pinch of salt

Pour blender liquid in a medium saucepan to boil until thick and bubbly.

Pour mixture while hot into piecrust with the cranberries and spread 1 & 1/2 cups toasted pecans evenly over mixture pressing into filling with a spatula.

Chill before serving at least 1 hour, so filling will become firm. Serves 8

PASTA VEGGIE SALAD

  • CUPS RADIATORE OR SHELL PASTA

COOK PASTA IN BOILING WATER FOR ABOUT 10 MINUTES OR UNTIL TENDER. DRAIN. RINSE WITH COLD WATER. DRAIN WELL. PLACE INTO LARGE BOWL.

IN A POT COMBINE:

  • 2 CUPS CAULIFLOWER, CUT IN SMALL PIECES
  • 2 CUPS BROCCOLI, CUT IN SMALL PIECES
  • 1 CUP CARROTS, CUT IN SMALL PIECES OR GRATED
  • 1 & 1/2 CUPS RED BELL PEPPER
  • 1 & 1/2 CUPS YELLOW BELL PEPPER

ADD A SMALL AMOUNT OF WATER TO THE POT. BRING TO A BOIL, THEN DRAIN QUICKLY. RINSE VEGGIES IN COLD WATER. DRAIN WELL AND ADD TO PASTA.

ADD THE FOLLOWING TO THE PASTA AND VEGGIE TOSS TOGETHER:

  • ¼ CUP GREEN ONIONS, CHOPPED
  • 3 TBSP LIGHTLY ROASTED SLICED ALMONDS

DRESSING

1/4 CUP LEMON JUICE

2 TBSP WATER

2 TBSP OLIVE OIL

3/4 TSP DILL FLAKES

1/2 TSP GARLIC POWDER

1//2 TSP SPIKE SEASONING (SALT FREE) SALT TO TASTE

MIX DRESSING INGREDIENTS IN A SMALL BOWL. WHISK WELL WITH A WHISK OR FORK. POUR OVER SALAD AND MIX WELL

SERVES 10

MANDARIN ORANGE SALAD

8 CUPS ROMAIN LETTUCE, LARGE HEAD, CHOPPED

1 CUP GREEN ONIONS, SLICED

1 CAN MANDARIN ORANGES, DRAINED

1/4 CUP LIGHTLY TOASTED SLICED ALMONDS

AGAVE- ORANGE DRESSING:

  • ORANGE OR 1 MANDARIN ORANGE, PEELED

1/4 CUP FRESH LEMON JUICE

1/4 CUP AGAVE NECTAR

1/4 TSP SALT

BLEND UNTIL SMOOTH

THIS DRESSING WILL TAKE CRISP AND REFRESHING SALAD TO A WHOLE NEW LEVEL, ADDING A CITRUSY, TANGY AND SIGHTLY SWEET NOTE TO ANY BED OF GREENS.

MAKES 1 CUP

EASY CORNBREAD STUFFING

1 CUP FINELY CHOPPED RED ONION

1 CUP FINELY CHOPPED CELERY

1 CUP FINELY CHOPPED YELLOW SUMMER SQUASH

1/8 CUP CANOLA OIL

1/4 TSP THYME LEAVES

1/4   TSP NUTMEG

4 CUPS DRY CORNBREAD STUFFING, GENERIC OR PEPRIDGE FARM

1 ¼ CUP WATER

1 ¼ TSP McKAY’S CHICKEN STYLE SEASONING

TASTE AT THIS POINT. MAY ADD UP TO 1 TSP SALT IF DESIRED

  1. SAUTE ONION, CELERY, AND SQUASH IN OIL TILL TENDER, THEN ADD THYME, NUTMEG AND
  2. WHEN SEASONINGS ARE MIXED IN, ADD THE CORNBREAD STUFFING AND TOSS TO
  3. MIX AND BOIL WATER AND McKAY’S SEASONING, POUR OVER STUFFING AND MIX WITH
  4. COVER AND LET STAND FOR 5 MINUTES BEFORE

NOTE: IF YOU WANT TO REHEAT THIS, YOU MAY SAUTE IT IN A FRYING PAN OR PLACE IN A CASSEROLE DISH AND HEAT IN OVEN AT 350 DEGREES FOR APPROXIMATELY 20 MINUTES. THIS WILL

. MAKE A MORE CRISPY STUFFING. MAKES 11 HALF CUP SERVINGS

NUTRIENTS PER SERVING: CALORIES 168, PROTEIN, 5 GM, CARBOHYDRATE 33 G, FAT 2 G, CHOLESTEROL 0 MG,SATURATED FAT 0 G, SODIUM 964 MG, DIETARY FIBER 1 G

Maple Walnut Pecan Tart

Yield: 12 Servings 11 inch tart pan Tart or Pie Pastry

½ Cup Cashews

  • Egg Replacer 1 Tbsp. Cornstarch

¾ Cup Water

¾ Cup Maple Syrup

¼ Cup Barley malt syrup 1 Tsp. vanilla extract

½ Tsp. Almond Extract 1 Cup Whole Walnuts 1 Cup Whole Pecans

Preheat oven to 400 degree. Line the tart pan with crust and refrigerate.

Put the cashews, egg replacer, and cornstarch in a blender and pulse until the cashews are ground fine. Slowly pulse in water. With the blender turned off, scrape down the sides of the blender with a stiff spatula as needed to free stuck ground cashews. Add the syrups, vanilla and almond extracts and blend well.

Sprinkle the walnuts and pecans into the chilled tart shell so they are evenly mixed. Pour the syrup mixture into the tart shell and push the nuts down so they are coated. Place the filled tart shell onto a thin baking sheet and place into the oven.

Bake for 15 minutes at 400, then lower the heat to 325 for another 15 minutes or until the tart is browned, firm and slightly cracked on top. Remove the tart from the oven and allow it to cool and settle before serving. Serve tart warm or at room temperature

Note: EnerG egg replacer is available through natural foods stores. If unavailable, use 2.5

Tsp. cornstarch and ½ Tsp. baking powder in place of 1 Tbsp. egg replacer.

CREAMY RICE CASSEROLE

COOK LONG GRAIN BROWN BASMATI RICE, PREFERABLY IN A RICE COOKER THIS RECIPE CALLS FOR 4 CUPS OF COOKED BROWN RICE.

SAUTE IN A SKILLET UNTIL TENDER: 4 TBSP OLIVE OIL

1 CUP ONIONS, CHOPPED

1/2 CUP CELERY

1 CUP FRESH MUSHROOMS, SLICED (OR 4 OZ CANNED MUSHROOMS)

3/4 CUP CHICK SOYAMEAT, CUT IN PIECES {OR MAY ADD CHICKPEAS LATER TO THE MIX)

ADD 2 TBSP FLOUR, STIR AND HEAT UNTIL WELL HEATED

STIR 1 CUP WATER INTO 2 CUPS UNSWEETENED SOYMILK, ADD TO ABOVE MIXTURE AND COOK UNTIL THICK

ADD INGREDIENTS BELOW TO THE ABOVE GRAVY AND MIX WELL. 3/4 CUP CHICKPEAS {IF USING INSTEAD OF SOYMEAT)

4 CUPS COOKED BROWN RICE

8 OZ CAN SLICED WATER CHESTNUTS

1 TSP McKAYS CHICKEN-STYLE SEASONING

1/2 TSP SALT

1/2 TSP BASIL, DRIED

1/4 CUP FRESH PARSLEY

PLACE IN A 9 X 13 LIGHTLY OILED CASSEROLE DISH, COVER AND BAKE AT 350 F, 30 MINUTES UNTIL HEATED THROUGH