nutritarian recipe box (2024)

This is a very hearty and filling soup. It's great for a cold winter night with some sourdough bread.

2-3 Tablespoons olive oil or vegan butter (I used Miyokos brand European style butter)
1 red onion, finely diced
2 celery stalks, finely diced
2-3 carrots, finely diced
2 large cloves of garlic, minced
1 package of mushrooms, wiped clean w/ a damp cloth and finely diced (portobello or baby bello)
1/3-1/2 cup sherry or cooking wine
2 quarts veggie stock or water w/ veggie bouillon
1/4 cup fresh thyme leaves
1 large kale leaf thinly sliced and chopped
3/4 cup of dry wild rice (cooked according to package directions). Cook this ahead of time as it takes quite a while to cook.
3/4 cup of dry white or brown rice (cooked according to directions)
1/3 cup cornstarch mixed with 1/2 cup water
1/2 cup cashew cream (soak 1/4 cup raw cashews in water overnight, rinse & drain & mix with 1/2 cup fresh water in high speed blender until creamy and smooth. If you don't soak overnight you can boil the cashews to soften them)
salt & pepper to taste

Sauté onion, celery & carrot in butter or oil until tender. Add garlic and mushrooms and continue to sauté until mushrooms have softened. Deglaze pan w/ sherry. Add stock or bouillon and water and thyme leaves and kale. Simmer for a couple of minutes. Briskly stir while pouring in cornstarch mixture. Simmer until thickened. Add cashew cream and cooked rice. Stir through & add salt & pepper to taste.

This was one of my very favorite meals as a kid and I still love it. I just changed a few things to make it plant-based. It makes me so happy that this has become a favorite of my daughter's too.

1 head of broccoli thinly sliced and chopped into small pieces

1 small package of mushrooms chopped into small pieces

1 half of a large onion, finely diced

Sautee the above ingredients in a little olive oil just until heated through. Salt & pepper to taste. Pour into a baking dish and set aside. Stir together the following ingredients for the sauce:

1 cup tofutti sour cream or any vegan sour cream

1 tablespoon yellow curry powder

Pour sauce over veggies in baking dish and mix through. Cover pan with foil and bake at 375 degrees for about 25-30 minutes or until broccoli is tender. Serve over cooked rice.

Optional Toppings:

Bread crumbs: Toast minced garlic with panko crumbs in a pan until lightly brown. Sprinkle crumbs over each serving. (I don't like to put them over the entire pan as they can become soggy when reheated).

Crispy Shallots: These are so delicious on just about everything. You can find them on the shelf at just about any Asian market. Again - we just sprinkle these on each individual serving so they don't get soggy when reheated.

Cabbage is so good for you, so LOTS of cabbage is a good thing, right? Well say hello to this salad. This really BIG salad. This is a great salad to make for a group potluck or picnic as it holds well sitting out for a while and it's absolutely delicious. Or you could just keep it all for yourself and eat it by the bucketfuls all week long.

2 bundles / handfuls soba noodles (or whole wheat spaghetti)cooked according to package directions & cooled
1 head nappa cabbage, sliced into thin strips
1/2 head purple cabbage, sliced into thin strips
3 carrots, julienned
1 or 2 red bell peppers, thinly sliced
1 bunch green onions, thinly sliced
1/2 bunch cilantro, thinly sliced
toasted sesame seeds (about 1/4 cup)

Mix all vegetables into a large bowl(a really large bowl). Drizzle with Spicy Peanut Dressing (below) and sprinkle with toasted sesame seeds.

Spicy Peanut Dressing

1/4 cup soy sauce or Bragg's Liquid Aminos
1/4 cup rice wine vinegar
1 cup crunchy peanut butter
1 teaspoon grated ginger root
1 tablespoon chinese garlic pepper paste (or more if you want it really spicy)
2 teaspoons sesame oil
1/4 cup water

Whisk all ingredients together in a small bowl until smooth and creamy.

If you ware keeping this as leftovers through the week it works best to toss with the dressing right before serving.

(note: this recipe was different before. I had it with spinach and different ingredients. I wanted to find a better recipe since that one wasn't as good as I had hoped. I like this one much better). This recipe incorporates vegetables - either zucchini, summer squash, pumpkin or sweet potato as well as the wonderful health benefits of hidden walnuts used as a cream. This replaces any added fat and gives so much healthful fat and nutrients. You could make yummy pumpkin or sweet potato waffles by eliminating the cocoa and adding some allspice or cloves and a little extra flour. I need to experiment to see how that would work, but my tummy is growling just thinking about it.

• 1-1/2 cups whole wheat pastry flour

• 2 teaspoons baking powder

• 1/2 teaspoon baking soda

• 1 1/2 teaspoons cinnamon

• 1/4 teaspoon salt

• 1/2 cup cocoa powder

• 2 cups walnut cream (1 cup walnuts + 1 cup water blended)

1 tablespoon vinegar

1/4 cup brown sugar or othersweetener

• 1 teaspoon vanilla

• 1 cup zucchini or summer squash, shredded (or pureed cooked pumpkin or sweet potato)

• 1 cup chocolate chips (optional)

Mix dry ingredients in large bowl with a whisk until blended. Place walnuts and water in a high speed blender until a smooth cream develops. Add vinegar, sugar, vanilla and shredded zuchinni and blend on low until mixed through. Pour wet ingredients into dry ingredients. You might need to add a splash of soy milk or almond milk to thin out the batter. Fold together until just mixed. Add chocolate chips. Cook according to waffle maker instructions.

Toppings (mix and match):

Coconut Butter
Almond Butter
Fresh Seasonal Fruit
Coconut Cream
Pure Maple Syrup

I got this recipe from my friend Elena who is from Russia. She was my roommate a few years ago and she is a great cook. I had asked her for some beet recipes when I found out that beets help with gallbladder problems. Since we have switched our diet to be plant-based whole foods I haven't had any problems. But this soup is so delicious that it's worth eating despite the health benefits.

1 tablespoon extra virgin olive oil
1 onion, chopped
3 ribs of celery, chopped
2-3 beets, peeled and chopped into thin strips
2 small potatoes, scrubbed and chopped
2-3 carrots, scrubbed and chopped or grated
2 quarts vegetable broth
2-3 bay leaves
Salt & pepper to taste
½ head small cabbage, thinly sliced

Sauté vegetables except cabbage in olive oil. Add broth and seasonings. Simmer on medium for a few minutes. Add cabbage and cook on medium to low heat with lid for 5-10 more minutes until all vegetables are tender.

It's that easy. Sometimes I add a clove of minced garlic along with the vegetables for added flavor.

For years I have loved anything in black bean sauce from Asian restaurants. I finally found a recipe online that has a sauce that lives up to the sauce in restaurants. I have slightly modified this recipe from www.theasiangrandmotherscookbook.wordpress.com. Also - I have finally figured out what kind of black beans go in these dishes. They are dried, fermented black beans. They are salted and shriveled and come in either a bag or a small cardboard canister. I found mine in a local Asian grocery store. I'm sure some grocery stores have them as well or you can find them online. They look like this:

And here is the wonderful dish that I love so much:

Combine the following in a small bowl for the basic black bean sauce mixture and set aside:
4 tablespoons fermented black beans, rinsed and mashed
2 cloves of garlic, minced
1 tablespoon soy sauce
1 teaspoon oyster sauce (optional)
1 teaspoon sugar
3 tablespoons cornstarch
2 cups vegetable stock (or 1 cube of veggie bullion + 2 cups water)
1/4 inch ginger root, peeled & grated

1 tablespoon sesame oil
1 small onion, quartered, then sliced
1 8 oz. pack of sliced mushrooms
1 bell pepper, seeded and cut into 1-inch squares
12-14 stalks asparagus, cut into 1-inch lengths (about half a bundle)or 2 cups fresh or frozen beans
2 carrots - quartered, then sliced
1 small bunch bok choy, rinsed and thinly sliced

In a wok or large skillet, heat 1 tablespoon sesame oil until very hot. Stir-fry veggies over medium-high heat for a few minutes until slightly tender.

Add black bean sauce and stir to coat and mix well.

Take off the stove and serve with steamed brown rice or quinoa.

I LOVE Indian food. Coconut Korma is a favorite of mine. Luckily I found a recipe on the internet from Chef Alyssa Moreau and modified it slightly. Now I just need to find a good naan recipe.

1 cup water
1 can coconut milk
1/3 cup raw cashews
1 thin slice fresh ginger root
2 cloves garlic
2 teaspoons coriander
1/2 teaspoon ground cumin
1/4 teaspoon cardamon
1 teaspoon salt

1 tablespoon sesame oil or coconut oil
1/2 cup onion, chopped
1 clove garlic, minced
1/2 cup fresh or frozen green beans
1/2 cup carrots, sliced
1/2 cup Yukon gold potatoes, cubed
1 small head cauliflower cut into small pieces
1/2 cup tomato chunks or 1 small can diced tomatoes

1/2 teaspoon garam masala
minced cilantro for garnish

Blend the water, cashews, coconut milk and spices in a high speed blender until smooth and creamy.

Heat oil in saucepan and cook onions until soft. Add in garlic, the rest of the vegetables and sauce. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until vegetables are cooked through. Stir in gram masala and garnish with cilantro.

You can add 1 can of rinsed and drained garbanzo beans or some baked, seasoned tofu if desired.

I got this recipe from my friend Alison. This is the meal that she brought to us when we first got home from the hospital with our baby. It has become an absolute favorite! I have modified it slightly because I have made it differently a few times depending on what I have on hand in the kitchen.

1 tablespoon olive oil
1 medium yellow onion
1 yellow or red pepper, seeded and diced
2 cloves of garlic, minced
2 teaspoons ginger root, minced
1 jalepeño chili pepper , seeded and minced (or chili powder to taste)
2 cups water
2 cups tomato juice (or vegetable broth)
1 14 oz can stewed tomatoes
1 medium sweet potato, peeled and diced
1 tablespoon dried parsley
1 1/2 teaspoons dried thyme
1 1/2 teaspoons dried cumin
1 teaspoon salt
1/2 cup peanut butter or almond butter
2 cups spinach, sliced into thin strips

In a large saucepan, heat the oil over medium heat. Add the onion, bell pepper, garlic, ginger, and jalapeno and cook, stirring, for 5 minutes.

Stir in the water, tomato juice, tomatoes, sweet potato, parsley, thyme, cumin, and salt and bring to a simmer of medium-high heat.

Reduce heat to medium-low and cook for 20-25 minutes until the potatoes are tender, stirring occasionally.

Add the nut butter and stir until it is completely blended.

Stir in the spinach and return to a gentle simmer, stirring frequently.

Remove from heat and let stand for 5 minutes before serving.
Ladle the stew into bowls and serve over couscous, rice or quinoa.

This a recipe that was inspired by a couple of different recipes combined and then "healthified." One recipe was for posole - a Mexican stew and the other was a white chicken chili recipe. I decided to veganize it and add in tomatillos for their tanginess and great color.

1 medium onion, chopped
1 tablespoon olive oil
2 cloves of garlic, crushed
4 tomatillos, skinned and pulsed in the blender or food processor

1 tablespoon cumin

1 small can of spicy tomatillo salsa

2 (15 oz) cans or 1 large can of hominy, drained

4 cups chicken broth (I use water with vegetable broth cubes)
2 cups water

1 can white northern beans
1 can shoepeg corn


salt & pepper to taste

cashew cream sauce (1/2 cup raw cashews blended with 1/2 cup water in blender until smooth)
chopped avocado
cilantro

lime



In a soup pan cook the onion in olive oil until tender. Turn down the heat & add garlic, fresh tomatillo and cumin. Cook for a bit and then add the chicken broth, water, hominy, tomatillo salsa, beans & corn. Simmer for about 20 minutes.
Before serving, top with a drizzle of cashew cream sauce, chopped avocado, chopped cilantro and a squeeze of lime juice.

This is my healthified take on an old classic family recipe called funeral potatoes. This has all the creamy goodness without the guilt. Instead of the dead weight feeling of funeral potatoes in your gut these are full of life and nutrients.

6 medium yukon gold potatoes, par-boiled and shredded (or frozen shredded potatoes - about 5-6 cups)
2 medium yams(or 4-5 carrots), shredded
2 bunches green onions, thinly sliced
1/2-1 bunch fresh spinach, finely sliced

1 recipe of cream sauce

1 recipe of cheezy sauce (doubled)

1 cup panko break crumbs (toasted - or broil on top of potatoes for a minute or two after baking)

Mix all the vegetables in a large baking pan (10"x15") or two smaller pans. Mix the cream sauce completely through all the veggies. Pour cheezy sauce over the top and swirl throughout. Top with panko crumbs and bake covered at 325 degrees for 45 minutes to 1 hour.

If you want these a little bit spicy, you can add a can of chopped green chilies.

This is a great dish that makes a lot! It makes great leftovers.

2 cups sliced mushrooms
1 bunch green onions, sliced
2 carrots, finely diced
2 cloves garlic, crushed
1 tablespoon sesame oil
3 tablespoons soy sauce
3 tablespoons rice wine vinegar
1 inch of peeled and grated ginger root
1 head of bok choy thinly sliced
1 cup frozen peas
3 cups cooked brown rice
black pepper to taste

Saute mushrooms, onions, carrots and garlic in sesame oil until tender. Add remaining ingredients and simmer until all vegetables are heated through and rice has soaked up all the seasoning.

This dish is very filling so it works great as a main dish. We like it served with a fresh fruit salad of pineapple and mango.

tip: When re-heating for leftovers, add a little water to help fluff up the rice.

This recipe is adapted from a Food Network recipe to make it vegan. It is a delicious dinner soup, and makes enough for lunch leftovers for many days afterward. My kids call it monster soup. It's much more exciting to eat monster soup than broccoli soup.

Ingredients

• 1 1/2 pounds broccoli
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons minced garlic
• 1 cup (1/4-inch) diced onion
  
• 1/2 cup (1/4-inch) diced celery
• salt and pepper
• 2 teaspoons finely chopped fresh thyme leaves (I used dried)
  
• 5 cups vegetable broth
• 2 cups packed spinach (or more!)
• 2 teaspoons freshly grated lemon zest

Cut the florets from the stems. The stems need longer to cook than the florets, so cooking them separately helps the soup to keep it's gorgeous bright green color.

Heat the olive oil over medium heat. Add garlic, onion, and celery and cook slowly until tender. Watch the heat so the onions soften without browning.

Add the thyme, broccoli stems, vegetable broth, and salt and pepper. Bring to a boil and cook for 3 minutes. Add the florets and cook another 5 minutes or so, until broccoli is very tender.

Puree the soup in small batches, adding half the spinach and lemon zest to each batch. I do two batches with a Vita-Mix.

Pour back into the pot and warm gently. MMMMMmmmmm...

We love the clam chowder at Market Street. It is so delicious. Last time we were there we noticed they had recipe cards at the fish market counter. I was so excited to have their recipe. Why is it so delicious? Of course it is filled with lots of fatty fat and dairy. I was determined to healthify their recipe and it turned out amazing. Here it is:

1 large potato, peeled & diced
1 cup celery, diced (about 3 ribs)
1 cup onion, diced (about one small onion)
1 leek, diced (about one small bunch)
1 green pepper, seeded & diced
1 large portobello mushroom, finely diced)
ground pepper to taste
3 to 4 teaspoons salt
3/4 tablespoon thyme
6 bay leaves
tabasco to taste
3/4 cup sherry wine
4 cups water (or more - enough to just cover veggies in pot)
1/2 cup of flour whisked together with 1 cup cool water (for thickening)
2 cups unsweetened almond milk or soy milk
cashew cream - 1 cup of raw cashews blended in high speed blender with 2 cups water.

In large soup pot, combine all ingredients through water. Simmer until potatoes are thoroughly cooked. Whisk flour mixture into chowder and stir until thick. Mixture will be slightly less thick than cookie dough. Remove chowder from heat. Stir in almond milk and cashew cream until blended. Heat to serving temperature, stirring occasionally. Serve immediately.

Test it for yourself and compare it to the original. I dare you. Let me know what you think.

TIPS: Raw cashews can be expensive unless purchased in bulk. I have found that the best way to purchase them is on Amazon because we have a Prime membership and can get them with free shipping. Purchasing them this way is about 1/2 the cost of grocery store cashews. You can put them into smaller containers and freeze or refrigerate them to keep them fresh until they are needed.

Another money-saving tip is to look for bay leaves and other spices in the Mexican food section of the grocery store. Many times they will sell seasonings on a rack in plastic bags and they are much less expensive than the glass jars in the cooking aisle.

2 tablespoons olive oil or sesame oil
1 small onion, diced
3 carrots, peeled and thinly sliced
1 clove garlic, crushed or minced
2 cups fresh mushrooms, sliced
4 cups vegetable broth
1/2 inch ginger root, peeled & grated
1 can coconut milk
handful or two of thin rice noodles

Finishing Ingredients

juice of 1/2 lime
1 teaspoon asian chili garlic sauce
1 bunch green onions, thinly sliced
handful or 2 of fresh spinach, thinly sliced
cilantro, chopped (optional)
salt and pepper to taste

Place oil, onion, carrots and garlic into large saucepan. Cook and stir on high until carrot is just tender. Turn down to medium heat. Add mushrooms and stir for a couple of minutes. Add broth, ginger, coconut milk and noodles. Boil over high heat until noodles are cooked.

Turn off heat. Add the finishing ingredients and serve.

This dish makes a great lunch or snack. Add a side salad and some bread to turn it into a dinner.

ARTICHOKES

4 artichokes
cold water
juice of 1/2 lemon

Cut bottom stem off artichokes and cut in half lengthwise. Place in bowl of cold water mixed with lemon juice. One at a time use a sharp-edged spoon to scoop out hairy choke and center leaves and discard. Rinse artichoke if necessary. Place in a steaming pan over boiling water for 15 minutes. Place face up in baking dish and broil in bottom of oven for 10 minutes. Serve warm with sauce below:

LEMON GARLIC FENNEL DIPPING SAUCE

1 cup raw pecans
juice of 1 lemon
2 cloves garlic, crushed
2 tablespoons nama shoyu (raw soy sauce)
2 teaspoons fennel seeds
1/2 cup water (amount may vary for consistency)

Place all ingredients except water in food processor or high speed blender. Mix for a minute or so and scrape down the sides. Then drizzle in water and blend until a smooth sauce develops. Adjust water amount as needed to get the desired consistency. This might depend on how juicy the lemon is. Make this sauce thick for dipping or thinner to use as a salad dressing on green or pasta salad.