Plant-Based Healthy Solutions

If you’re looking for a dessert that feels and tastes sinfully decadent but is actually good for you, look no further than this no-bake blueberry cheesecake. This cake has the richness of a chocolate cake, but a delightfully fresh fruity flavor. Make sure to take lots of pictures once you’re done whipping this one up, the bright blue flavor is eye-catching!

INGREDIENTS

For the crust:

• 1 cup sunflower seeds
• 1 1/2 packed cups whole dates
• 1 teaspoon vanilla extract

For the cheesecake:

• 2 cups raw cashews, soaked for a few hours
• 2 cups blueberries, frozen and slightly thawed
• 1/2 cup maple syrup or agave nectar
• 1 1/2 teaspoon lemon or lime juice
• 1/8 teaspoon salt (optional)

PREPARATION

To make the crust:

• Combine the sunflower seeds, dates, and vanilla in a food processor and pulse until the mixture resembles wet crumbs and sticks together when pressed between your fingers.
• Press the crumbs into the prepared pan using the back of a spoon or the bottom of a glass.

To make the cheesecake:

• Drain and rinse the cashews and throw into a food processor or a high-speed blender.
• Blend until the mixture is completely smooth.
• Pour over the prepared crust and freeze for at least two hours.
• Let sit on the counter for about 15 minutes before slicing and serving.
• Store leftovers in the freezer.

Recipe: Lucia Jaworska

These veggie patties are so incredibly versatile that you can make them a regular lunch or dinner choice without getting bored. Try them over a salad, with steamed vegetables, topped with salsa, in a lettuce or cabbage leaf, dipped into the natural ketchup recipe in Cleanse to Heal, or any other way you can dream up.

Carrots: A quick liver refueling source of glucose that’s attached to minerals and vitamins. When carrots are eaten raw, they’re higher in antiseptic phytochemical compounds that inhibit the growth of unfriendly microorganisms.

Zucchini: Soothing to the intestinal tract walls, pushing out pathogens such as bacteria and fungus, allowing for better absorption of nutrients that can be sent up to the liver. Zucchini is a beneficial gallbladder food, containing phytochemicals that actually reduce gallbladder inflammation.

Potatoes: Abundant in amino acids that specifically inhibit viral growth. Potatoes are high in glucose that provides substance to the liver, as it’s precisely what the liver relies on to keep strong. Potatoes keep the liver grounded and stable, giving us a good constitution.

Carrot Zucchini Potato Patties from Anthony William on Vimeo.

Ingredients

2 potatoes
2 carrots
1 zucchini
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
1 teaspoon paprika

Directions

• Add 3 inches of water to a medium-sized pot, bring it to a boil, and add a steaming basket. Place the potatoes and carrots in the basket, cover, and steam for 15 to 20 minutes, until tender. Remove from heat and cool completely.
• Preheat oven to 350°F. Line a baking sheet with parchment paper.
• Grate the zucchini and place it in a muslin cloth or nut milk bag to squeeze out all the water. Make sure that the zucchini is very dry; otherwise it will take the patties longer to crisp up in the oven. Add it to a mixing bowl. Grate the potatoes and carrots and place them in the bowl with the grated zucchini. Add the garlic powder, onion powder, dried oregano, and paprika and mix until combined.
• Form the mixture into about 8 patties and place them on the baking sheet. Place in the oven and cook for 45 to 60 minutes, until browned and crispy, flipping them halfway through. Allow the patties to cool for 10 to 15 minutes before eating so they firm up.

Makes 8 patties.

Source: Medical Medium

First make the gravy:

• 2 cups of oil-free vegetable broth (Pacific Brand is great)
• 1/4 cup of low sodium gluten-free Tamari
• 1 TBSP maple syrup (optional)
• 2 tsp vegan Worcestershire
• 1 1/2 tsp garlic powder
• 1 1/2 tsp onion powder
• 1 tsp parsley
• 1/2 tsp thyme
• 1/2 tsp sage
• 1/2 tsp smoked paprika
• 1/2 cup water

Combine all ingredients in a sauce pan and heat until thick, stirring occasionally.

For the roasted vegetables:

• 1 whole head of cauliflower
• 4 carrots cut into 1”-2” pieces
• 4 stalks of celery cut into 1”-2” pieces
• 1 ½ potatoes per person cut into 1”-2” pieces
• 1 pint of fresh mushrooms
• 2 onions quartered
• ½ cup of vegetable broth

Pour the veggie broth through the bottom of the cauliflower head. Set the head on a roasting pan right side up with the vegetables placed around it. Pour ½ of the gravy over the cauliflower and vegetables. Bake at 450 degrees for 40 minutes covered. Uncover and pour the rest of the gravy over the cauliflower and vegetables and bake another 30 minutes.

You can substitute any bean, quinoa for rice, add any veggie.
Green chiles, mushrooms, green olives and/or greens are great in this recipe! You can even substitute peanut butter, if you don’t have tahini!
It’s a very forgiving recipe! Experiment with it, have fun!

Ingredients

• 2 (15 -22 1/2 ounce) cans chickpeas, drained and rinsed 3 -4 cups cooked brown rice
• 1 (28 ounce) can diced tomatoes, undrained
• 1 medium white onion, chopped
• 1 teaspoon garlic powder ( or equiv. fresh garlic) 1 teaspoon dried oregano ( or equiv. fresh)
• 1 teaspoon dried basil ( or equiv fresh)
• 1 -2 teaspoon dried parsley ( or equiv. fresh)
• 3 tablespoons tahini
• 3 tablespoons water
• 1 tablespoon toasted sesame seeds (optional)

Directions

1. Preheat oven to 375°F.
2. Mix tahini and water until well mixed (it should get kind of “fluffy”). Set aside.
3. Dump the rest of the ingredients into a casserole dish and mix well. (Sometimes it’s easier to mix everything in a large bowl first and then put in the casserole dish.)
4. Add salt and pepper to taste.
5. Add tahini mixture, stir until well combined.
6. Bake at 375°F for approximately 40 minutes, until top begins to brown.
7. Sprinkle with sesame seeds, and bake 5 minutes more. Serve hot!

This isn’t called “Ultimate” for nothing! This hearty, gluten-free main dish is packed with healthy ingredients and holiday flavors, all topped off with a pretty cranberry glaze.

Ingredients

• 1 ½ cups kale, shredded and tightly packed
• 1 medium-large carrot, grated
• ½ onion, finely chopped
• 1 rib celery, thinly sliced
• 3 cloves garlic, minced
• 1 ½ cups mushrooms, thinly sliced
• 1 tsp (5 ml) salt, to taste
• ¼ tsp (1.25 ml) oregano
• ¼ tsp (1.25 ml) thyme
• Black pepper, to taste
• 1 cup overcooked green lentils
• 1 cup cooked brown rice
• ½ cup ground walnuts
• ⅓ cup oat flour (ground oats)
• 3 tbsp ground flax seed
• 2 tablespoons nutritional yeast
• ¼ cup dried cranberries (optional)
• ½ cup (125 ml) cranberry sauce, canned or homemade (recipe below)

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large frying pan heat 1TBSP water or vegetable broth over medium-high. Once it is hot, add the kale, carrot, onion, celery, and garlic. Sauté until the onion is nearly translucent (about 2 minutes). Add more liquid if needed.
3. Add the mushrooms, salt, oregano, thyme, and pepper. Sauté until the vegetables are just tender.
4. In a large bowl, combine the vegetables, cooked lentils and brown rice, walnuts, oat flour, flax seed, and nutritional yeast. Mix thoroughly and roughly, mashing some of the ingredients in the process. This is important to help the loaf bind together.
   If needed, blend ⅓ of the mixture using a food processor or immersion blender and recombine. For best texture and appearance do not blend all of the mixture.
5. If using, mix in the dried cranberries. Taste and adjust seasoning with salt and pepper.
6. Line a loaf pan with parchment paper and firmly press the mixture into the pan.
7. Bake for 25 minutes. While the loaf bakes, prepare the cranberry glaze: In a high-speed blender, blend the cranberry sauce until smooth. Remove the loaf from the oven, pour the glaze over the top and bake for an additional 10-15 minutes, until the glaze has set and no longer looks shiny.
8. Allow the loaf to cool for 10-15 minutes to fully set.
9. Store leftovers for up to 4 days.

CRANBERRY SAUCE

Tangy-sweet cranberry sauce is a holiday essential! Homemade cranberry sauce tastes so much better than store-bought and takes just 15 minutes and 3 ingredients to make!

Ingredients

• 1 (340g/12-oz) packages fresh (or frozen) cranberries (3 cups)
• 1 cup (200 grams) sugar
• 1 cup (250 ml) water

Instructions

1. Rinse cranberries.
2. In a medium-sized saucepan, stir together cranberries, sugar, and water. Bring to a boil over medium-high heat.
3. Turn heat down to medium and simmer until most of the cranberry skins have burst, about 5 minutes. The cranberry sauce will thicken as it cools.
4. Transfer the cranberry sauce to a serving dish, and chill until thick.

Source: I Love Vegan

No bake recipe. Includes nuts. No oil.

Crust

1 cup sunflower seeds
1 ½ packed cups of medjool dates (pitted)
1 tsp vanilla extract

Combine all ingredients in food processor or blender and pulse until the mixture resembles wet crumbs and sticks together when pressed between your fingers. Press the crumbs into a pie pan using the back of a spoon or bottom of a glass.

Filling

1-12oz package silken tofu
1/2 cup peanut butter
1/3 cup maple syrup
2 tsp vanilla
1 cup dark chocolate chips, melted

Put everything except chocolate in food processor or blender until smooth. Add chocolate. Process until all is mixed. Pour into crust. Refrigerate at least 3 hours.

Ingredients

1 1/2 cups Soy Curls™ dust and small crumbles (see below)
1 1/4 cup veggie broth
3 tablespoons soy sauce
1/4 teaspoon liquid smoke
2 garlic cloves, minced
2 celery stalks, finely chopped
1 medium yellow onion, finely chopped
10-oz. extra-firm tofu, drained
1 1/4 cups rolled oats
2 tablespoons stone ground mustard
2 tablespoons organic ketchup, plus more for topping
2 teaspoons dried parsley
1/2 teaspoon dried cracked rosemary
1/2 teaspoon dried thyme
1/2 teaspoon dried rubbed sage
1/4 teaspoon ground black pepper

Directions

Put Soy Curls in a food processor or high-speed blender to turn them to dust and crumbles.

In a large mixing bowl, soak curl dust and crumbles in veggie broth, soy sauce, and liquid smoke for 8 minutes.

In a skillet over medium heat, cook garlic, celery, and onion for 3 minutes, then add 1/4 cup water to prevent browning, cook another 3 minutes, until onion is translucent. Remove from heat. Preheat oven to 375ºF.

Once curls are rehydrated, crumble tofu over them; stir in oats, mustard, ketchup. Add spices and cooked veggies. With a clean hand, mash, squeeze and stir until well mixed. Spread meatloaf evenly into a silicone 8×4-inch loaf pan.

Bake 25 minutes. Remove from oven; drizzle top with as much ketchup as you like. Return to oven. Continue baking another 25 minutes. Allow cooling 15 minutes before cutting into it. This loaf is moist after baking. A night in the fridge firms it up perfectly. If you have the time, make it a day ahead. Slice it up and reheat it either in the microwave or toaster oven.

Cold leftover meatloaf is excellent! Hopefully, you will have leftovers to enjoy the next day.

Makes 6 servings

Source: https://jillmckeever.com

Ingredients

1/4 cup onion, finely diced

2–3 cloves minced garlic

1 1/2 cups brown rice

2 small carrots, finely chopped

1/2 tsp salt

1 tsp yellow curry powder

2 cups low-sodium vegetable broth

1 cup frozen peas

Directions

Place rice in a fine sieve and rinse thoroughly, set aside to drain.

Dice onion and carrot and add to your instant pot.

Add a few tablespoons of water or broth

Set your IP to SAUTÉ mode

Stir frequently until onions start to turn translucent

Add garlic and rice – continue sautéing for another 30 seconds.

Press the KEEP WARM/CANCEL button – and then add the salt, curry powder, and broth

Stir thoroughly and attach lid, ensuring valve is set to SEALING

Set IP to MANUAL  or PRESSURE COOK mode and set timer for 24 min

Let IP naturally release pressure (NPR) for 10 minutes then carefully vent any remaining pressure

Add frozen peas and fluff with a fork

Source: Brand New Vegan

Ingredients

1 pkg of Butler Soy Curls

¼ cup all-purpose flour or GF flour

½ tsp black pepper

1/2 cup gluten-free, low-sodium organic tamari

4 TBSP rice wine vinegar

4 TBSP ketchup

2 TBSP brown sugar or ½ packet of organic stevia

2 garlic clove

1 tsp grated fresh ginger

¼ or 1/2 tsp red pepper flakes

½ cup cashews

Directions

Combine flour & pepper in large Ziploc bag.

Add Butler Soy Curls (“the un-chicken”) and shake to coat.

Brown “un-chicken” about 2 minutes each side or airfry. Do not use oil.

Combine rest of ingredients, except cashews, and pour over soy curls.

Cook on low for 3-4 hours in slow cooker.

Add cashews.

Serve over rice.