Our Favorites Cooking Class
January 29, 2019
Forest Lake Seventh-day Adventist Church
Combine in blender
• ¼ cup maple syrup
• ¼ cup black strap molasses
• 1 cup raw, washed cashews
Blend until smooth.
Add:
Frappuccino Smoothie
(Shared by Carolyn Hulquist)
• ½ tsp. Himalayan salt (or of your choice)
• 3 Tbs. of your favorite coffee substitute
• 1 tsp. vanilla
• 1 tsp. hazelnut or vanilla flavoring
Blend until combined.
Add 2 cups ice and blend. Then add 2 more cups of ice and blend until smooth. Serve immediately.
Asian Bowl
Adapted from John McDougall, MD website, drmcdougall.com
Prepare ahead: cooked red and white quinoa, the marinated tofu, and the peanut sauce.
Marinated Tofu
• 20 ounces of extra firm, drained tofu cut into small cubes about ½ inches square
• Whisk together until smooth:
• 20 ounces of extra firm, drained tofu cut into small cubes about ½ inches square
• Whisk together until smooth:
o 2 Tbs. rice vinegar (or lemon juice)
o 1 Tbs. light miso (Opt.)
o 1 Tbs. soy sauce++
o 1 Tbs. Tahini
o 1 Tbs. agave nectar
Pour over the cubed tofu and toss to coat well. Let rest for at least 30 minutes, mixing
occasionally to make sure the tofu is well covered with the marinade. Dry fry in large non- stick
pan for about 10 minutes, turning occasionally till browned on all sides.
Peanut Sauce
Place all ingredients in a blender and blend until smooth, then heat in a saucepan before serving.
• ½ cup almond milk (or soy milk)
• ¼ cup peanut butter (for a low fat tasty version use PB2, a powder by Bell Plantation)
• 1 Tbs. soy sauce
• ½ Tbs. agave nectar
• 1 tsp. lime juice
• 1 tsp. sweet chili sauce
• 1/8 tsp. coconut extract
• 1 – 2 Tbs. chopped fresh cilantro for garnish (optional)
To Serve: Start with a layer of quinoa. Top with stir-fried broccoli, red peppers, snow peas,
and/or other vegetables of your choice including kale. Add the marinated tofu cubes. Top with the
peanut sauce. Garnish
h cilantro and peanuts.
Black Bean Brownies
(Shared by Carolyn Hulquist and made by Dena Guthrie)
Combine in a food processor and blend until completely smooth:
• 1 ½ cups black beans (1 15-oz can) drained and rinsed very well
• 1 Tbs. cocoa powder
• ½ cup quick oats
• ¼ tsp. salt
• 1/3 cup pure maple syrup, honey, or agave
• 2 Tbs. sugar (or increase maple syrup to ½ cup)
• ¼ cup vegetable oil
• 2 tsp. pure vanilla extract
• ½ tsp. baking powder
Stir in 2/3rds cup vegan chocolate chips. Omit at your own risk. They won’t taste the same!
Spread into a 8×8 inch greased pan.
Sprinkle extra chocolate chips on top if desired
Bake 15 – 18 minutes in preheated oven at 350 degrees. Cool at least 10 minutes before cutting into
desired size. Tip: These will firm up very well if refrigerated overnight.
Emanuel’s Signature Beet Salad
(Created by Emanuel Millen)
Emanuel Millen is from Australia and he learned how to make this salad from his Bulgarian mother so
that as a bachelor he could show up at potlucks with something other than a bag of chips! It’s a
winner. The exact amounts of these ingredients are according to your own taste. There is no written
recipe.
Ingredients:
• 2 (15 oz.) cans of plain, sliced beets cut into cubes
• 1 jar of pickled beets cut into cubes
• About ½ cup of gherkin sweet pickles, sliced thin
• About ¼ to ½ cup red onion, diced
• About 1/3 cup fresh parsley, chopped
• About ¼ cup Vegenaise
Mix these ingredients and chill well before serving.
Creamed Tofu Over Toast
Adapted from Heather Leno’s Vital Vittles
See Heatherleno.com for all of Heather’s delicious vegan recipes
Combine in a non-stick fry pan the following ingredients and simmer until any liquid is absorbed:
• 1 pkg. (16 oz.) firm tofu, rinsed, drained, and cut in ½ inch cubes.
• 1 Tbs. McKay’s Chicken Seasoning
• ½ tsp. onion powder
• ¼ tsp. garlic salt
Combine and blend in blender until smooth (while the tofu is cooking):
• 1 cup water
• 2/3rds cup raw, washed cashews
• 3 Tbs. white flour or brown rice flour
• 1 Tbs. McKay’s Chicken Seasoning
• 4 tsp. nutritional yeast flakes
• ½ tsp. onion powder
• ¼ tsp. celery salt
Add: 2 cups of water
Pour into fry pan with tofu and cook and stir over medium heat until thickened. Serve over zwieback
or biscuits. This is a warm and comforting breakfast dish.
Other Favorites from Heather Leno’s Website Include
See Heatherleno.com
Tofu Scramble
Vegetable Pot Pie
Stroganoff
Chicken Rice Casserole
Vegetable Lasagna
German Pasta Bake
Mac & Cheeze
‘Bonzo Burgers
Tofu Egg Salad
Brown Gravy
Combine:
Chickpea Salad, Sandwich Spread, or Dip
(Shared by Michelle Dettlaff)
• 1 15-oz.can of chickpeas – drained and rinsed.
• 1 med carrot
• 1/4 med onion
• 1/3 stalk celery
• 2 Tbs. Vegenaise
• 1 tsp. spicy or brown mustard (not yellow)
Place the carrot, celery, and onion in a food processor and blend for 3 seconds. Place in a bowl.
Place the chickpeas in the processor. Pulse a few times, just until the chickpeas are broken or
mashed, not blended. Place in a bowl.
Add the Vegenaise and mustard and mix well.
If you prefer a spicy flavor, add Siracha sauce (a hot sauce often used in Asian dishes). This
spread can be used on sandwiches or as a dip.
Soul-Soothing African Peanut Stew
Adapted from The Oh She Glows Cookbook by Angela Liddon (Made by Shari Ruban)
Roast 1 red bell pepper and 1 jalapeno pepper
Drain, rinse, and boil a 15 oz. can of chickpeas in ½ cup of water until soft (15-20 minutes)
Boil and mash 1 medium sweet potato
Sauté in a large stockpot the following over medium heat for about 5 minutes until the onions are
translucent:
• 1 Tsp. coconut oil
• 1 medium sweet onion, diced
• 3 cloves garlic, minced
Add the following and simmer on medium-high for 5 minutes or more:
• 1 red bell pepper, seeded, roasted and diced
• 1 jalapeno, seeded, roasted and diced
• 1 medium sweet potato, peeled and chopped into ½ inch pieces
Whisk until smooth in a medium bowl:
• 1/2 cup peanut butter
• 1 cup of vegetable broth
• 2 tsp. chili powder
• 1 medium sweet potato, boiled and mashed
• 1 28-oz can of diced tomatoes with their juice
• 1 15-oz can of chickpeas, softened and drain
• 1/4 tsp. cayenne pepper (optional—for those who like spicy flavors)
Stir the peanut butter mixture in with the vegetable mixture along with:
• 2 more cups of vegetable broth
• 1 tsp. salt
Cover the pan with a lid and reduce the heat to medium-low. Simmer for 15 – 20 minutes or until the
sweet potato is fork-tender
Stir in and cook 2-3 minutes until the greens are wilted:
• 2 handfuls of baby spinach or de-stemmed torn kale leaves
Serve ladled into bowls and garnished with fresh cilantro and roasted peanuts
Baked Brown Rice or Millet
(Shared by Deb Olson)
4 cups cooked 12 c. cooked
1 c rice 3 c. rice
2 c water 6 c water
Med or small flat glass baking dish 9×13 flat glass baking dish
Rinse rice under cool water. Place all ingredients in casserole dish or glass. May add 1 to 1.5
Tbs. olive oil & slightly stir. Be SURE to COVER w/foil or glass cover). Rice will not cook right
without cover. Bake at 350 for 90 min for 12 cups or 80 min for 4 cups. Check if done when time up.
No salt needed. Leftovers may be frozen in a zip tight bag to use later in recipes or for
breakfast.
Baked Yellow Rice – 4 Cups Cooked
(Shared by Deb Olson)
Using the method for Baked Brown Rice, in a glass baking dish whisk together the following:
• 1 Tbs. olive oil
• 1 large tsp. onion powder
• 1 tsp. garlic powder
• 1.5 Tbs. veggie chicken seasoning
• 1 tsp. Turmeric
• 1 tsp. garlic powder
• 1 Tbs. dried cilantro or fresh finely diced
• ½ c frozen or fresh diced red or green peppers
• 1/8th to ¼ tsp. cayenne pepper (optional) Add
• 2 cup rinsed brown rice
• 4 cups water
Stir well. Cover (essential step!) and bake at 350 degrees for 80 minutes.
Tofu Spinach Patties
(Shared by Deb Olson)
Makes about 25 Patties
Bring to a boil and simmer for 15 minutes:
• 2¾ cups frozen spinach
• 1 ¼ c. water
Drain well and save any remaining liquid for blending cashews. Using kitchen scissors cut up the
spinach to smaller pieces.
Blend the following in blender till creamy then set aside:
• 1¼ cup soaked raw cashews, rinsed and drained
• 1¾ c. water
• 1¾ tsp. onion powder
• 1 Tbs. Salad Supreme by McCormick (or similar seasoning)
• 1¼ tsp. garlic powder
• 1¼ tsp. celery seed
• ½ tsp. salt (optional)
• 2 Tbs. Bills Best Chick ‘Nish Seasoning
• 3 Tbs. McKay’s Chicken Seasoning.
In a large bowl place the following and mash until well crumbled:
• 3 14-ounce boxes of MoriNu firm tofu (shelf stable, not water-packed)
Add the chopped spinach and mix well.
Pour the blended mixture over the spinach and tofu in the bowl and mix well.
Add to the mixture and allow to stand for 10 minutes:
• 2¼ c. quick oats
Lightly spray a large cookie sheet with oil. Drop ¼ cup of mixture per patty onto cookie sheet and
flatten with spatula into patties. Bake 350 for 20 min. Turn patties and bake 15 min more or until
lightly brown and done. Cool and store. Freeze well.
Italian Patties
(Shared by Deb Olson)
Drain 2 boxes of MoriNu Silken Tofu, firm or 1 box water-packed tofu
In food processor, add the following and blend well as each item is added to the blender:
• 1 medium onion, peeled and chopped fine.
• 1 cup pecans (best choice for the nuts)
• 3/4 cup vegan cheese shredded or cut into cubes
• 1/8 to ¼ c milk (soy or almond)
• 2 Tbs. Morga Vegit seasoning (or 1 tsp. garlic powder, 1 tsp. onion powder, and 1 tsp. of
Italian seasoning)
• 1 Tbs. chicken seasoning
• At times I add 1 ½ tsp. Braggs Liquid Aminos for a change
Add tofu to blender and blend well.
Add, blend, and let stand for 5 minutes:
• 2 cups of dry rolled oats
Preheat oven to 350 degrees
Lightly spray cookie sheets with oil. Using ¼ cup measure of mixture, form into patty shape and
flatten with spatula.
Bake 20 minutes. Turn/flip and bake 20 minutes more or until each side is light to golden brown.
(Browns best on lower rack in my oven).
May cool & freeze. Use in sandwiches or cover with your choice of spaghetti sauce, cashew gravy,
celery or mushroom soup and bake until warm about 20 min.
Mix with wire whip till smooth.
• 1 cup of Vegenaise (Mayo)
• ¼ tsp. salt
• 1 tsp. Parsley
• ¼ c soy or almond milk
• 2 tsp. dill weed
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1½ tsp. lemon juice
Chill 2 hours before serving.
Ranch Dip & Dressing
(Shared by Deb Olson)
For Ranch Dressing, add more milk or water to thin as desired.
Farro Mushroom Risotto
(Shared by Barb Friedrich)
Farro is a food composed of the grains of certain wheat species, sold dried, and prepared by
cooking in water until soft. People eat it plain and often use it as an ingredient in salads,
soups, and other dishes.
Ingredients:
• 1 tablespoon olive oil
• 2 cups diced mushrooms
• 1-2 tablespoon lite smart balance butter-like spread
• 2 medium shallots minced
• 2 cloves garlic minced
• 1 cup Farro (rinsed)
• 3-3 1/2 cup vegetable stock
• Salt to taste if using salt free stock.
Heat oil and add mushrooms cook until soft. Remove from pan and set aside. Melt the butter over
medium heat in the same pan.
Add shallots and garlic and sauté until slightly brown.
Turn down the heat. Add the Farro and stir until toasted.
Add half of the liquid and simmer until all liquid is absorbed then add the rest of liquid and
continue
simmering until liquid is absorbed and Farro is cooked.
Garnish with fresh parsley and chives. Makes 5 – 1/2 cup servings.
Ingredients:
• 3 Cans of black beans rinsed and drained
Crock-Pot Chili
Shared by Linda Cook
• 1 Green pepper chopped
• 1 tsp. of cumin
• 1 Can of red beans rinsed and drained
• 1 Can of chili beans with liquid
• 1 Can of corn with liquid
• 1 Can of mild Rotel Tomatoes with liquid
• 1 Bottle of tomato juice (Low Sodium)
• 1 Large onion diced
• 2 Cloves of garlic minced
• 1 tsp. of chili powder
• 2-3 Heaping teaspoons of bullion such as McKay’s
• 1 Cup of dried textured vegetable protein*
• ½ Cup of chopped cilantro
• 1 cup of water
Sauté onion and garlic in a fry pan with a little vegetable or McKay’s broth. Add all ingredients
to this except seasoning and cilantro and turn on high until simmering and then reduce heat. Add
the spices and cilantro the last hour of cooking. Total cooking can be variable; it can go all day
on low if needed. Otherwise 2 hours total on high setting. This can also be made in a large
sized regular pot.
Note: *This can be made with ½ cup of uncooked quinoa to make it gluten free.
A Taste of Thai
from Naturally Gourmet Cookbook by Karen Houghton Shared by Shari Ruban
Drizzle 3 Tbs. of olive oil in a frying pan and heat the oil to hot.
Add and brown 1 package of firm water-packed tofu, cubed.
Add and cook 3 more minutes
• 3 Tbs. soy sauce
• Minced garlic to taste
• Salt to taste
Thai Peanut Sauce
Heat 1 can light coconut milk on low until it simmers.
Add:
• 3/4 cup creamy peanut butter
• 1/3 cup sucanat
• 1/4 cup water
• 1 Tbs. fresh lemon juice
• Add 1/8 tsp. red curry paste if desired.
Stir together
• 2 bunches of steamed asparagus
• 1/2 – 1 onion sautéed.
Put cooked quinoa or rice on a plate and then asparagus, onions, and fried tofu. Top with peanut
sauce and unsalted chopped peanuts. Enjoy!
Split Pea Soup
Adapted from Vital Vittles by Heather Leno Serves 4
In a Crock-Pot or pan simmer the following until tender:
• 1 quart water
• 2/3 cup dried split peas
• ½ cup celery, diced
• ½ to 1 cup onion diced
• ½ cup potato diced
• ½ carrot, diced
• 1 clove garlic minced
• 1 and ½ tsp. Bakon Hickory Smoked Dried Torula Yeast Seasoning
• 1 tsp. salt
• 1 tsp. sweet basil
• 1 bay leaf
When cooked, remove bay leaf and blend 1/3 or all of soup for creamy texture. (Be care ul! Blender
lid may blow off if soup is very hot.) Yummy served with homemade vegan sour cream.