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Hmmm…what shall you make?

March 14, 2017

Falafel Bowl!

Makes 4 servings

This is a great way to get a good serving of vegetables for dinner.

Double the recipe and use half to fill your Falafel Taco or Mediterranean Pita Pizza (see below) 🙂

4 cups cooked brown rice

1 package frozen mixed vegetables,

cooked according to package instructions

1 recipe Falafel (see below)

1 cup Green Sauce (see below)

chopped green onion or cilantro, for garnish

1. Put 1 cup of cooked brown rice in t     3. Garnish with chopped green onion, cilantro, or          the bottom of each of the four bowls.

2. Top each bowl with some of the cooked vegetables, Falafel, and Green Sauce.

3. Garnish with chopped green onion, cilantro, or both.


2 15-ounce cans garbanzo bean (chickpeas),          1 tablespoons arrowroot powder

drained and rinsed                                                     4 teaspoons ground coriander

1 medium yellow onion, chopped                                 2 teaspoons ground cumin

6 cloves garlic, chopped                                                 sea salt and black pepper to taste

4 tablespoons fresh parsley, chopped

1. Preheat the oven to 375 degree F.

2. Add everything to a food processor and process, leaving a little texture the                                  beans.

3. Using a small ice cream scoop or tablespoon, shape the mixture into balls.                               Place on a nonstick baking sheet and bake for 10 minutes.

4. Turn the falafel over and bake for another 8-10 minutes.

Green Sauce

1 12-ounce package Mori-Nu Silken Lite Firm Tofu

3/4 cup chopped fresh cilantro

1/4 cup tahini (not raw)

2 tablespoons lemon juice

4 cloves garlic

2 teaspoons sea salt

1/4 teaspoon cayenne pepper

1. Combine all ingredients in a blender and puree until smooth and creamy.

2. Store refrigerated in an airtight container for up to 7 days.

*If you leave out the tahini, increase the cilantro to 1 cup.

Mediterranean Pita Pizza

Makes 4 servings

4 6-inch whole grain pitas                                      1 small red onion, thinly sliced

1 recipe Green Sauce                                                  1 cup sliced black olives

1 recipe Falafel, cooked according to                    1 cup chopped fresh cilantro                                    instructions, then crumbled

1. Preheat the oven to 350 degrees F.

2. Place each pita on a flat surface and top with 1/2 cup of the Green Sauce.

3. Sprinkle the crumbled falafel on top of the sauce and top with the red onion                             and sliced olives.

4. Bake the pita pizzas for 12-15 minutes.  Serve garnished with the chopped                                  cilantro.

*variation: Thai Pita Pizza

Replace the Green Sauce with Almost Instant Peanut Sauce…here it is…

1/2 cup smooth peanut butter

1/4 cup low-sodium soy sauce or tamari

2 tablespoons rice vinegar

1/4 cup brown rice syrup

3/4 teaspoon ground ginger

1/4 teaspoon cayenne pepper (optional)

1. Combine all ingredients in a bowl and whisk well to combine.  Store                                             refrigerated in an airtight container for up to 7 days.

Be sure to top this variation with Mushrooms Barbacoa

4 cloves garlic                                                               1 tablespoons ground oregano

i medium yellow onion, coarsely chopped,        pinch ground cloves                                                                                               divided                              2 pounds portbello mushrooms, cut into                                                                                                        1/2-inch cubes                                                                                                                                                sea salt and black pepper to taste                     3 tablespoons lime juice                                                                                                                                   2-3 chipotle peppers in adobo sauce                                                                                                            1 tablespoons ground cumin

1. Combine the garlic, half of the onion, and the lime juice, chipotle peppers                                 cumin, oregano, and cloves in a blender and process until smooth.  Set aside.

2. Heat a large skillet over medium -high heat.  Add the remaining onion and                                the mushrooms, and cook, stirring frequently, until the mushrooms have                                  released their juices cooked down, about 10 minutes.

3. Season with sea salt and black pepper to taste.  Add the marinade and reduce                            the heat to medium.  Cook for 10 minutes, until the sauce has thickened.

Enjoy, yo!

Del Sroufe, 2015. The China Study, Quick and Easy Cookbook, Cook Once, Eat All Week With Whole Food, Plant-Based Recipes.  Dallas, TX: BenBella Books.

March 16, 2017

Portobello Mushroom Burgers

We actually tried this for our dinner tonight, and, it was very flavorful, despite the ginormous mess I made for daddy.  It called for broiling red peppers, using a food processor and a blender.  Geesh.  It wasn’t that bad.  I would make it again, with something extra for the kiddos.  They weren’t fans.  😛

4 portobello mushroom caps                            4 burger buns, toasted                                                 3 tablespoons of balsamic vinegar                  1 large tomato, sliced                                                   1 tbl. of low-sodium soy or tamari sauce      4 lettuce leaves                                                               3 cloves garlic, minced                                         1 small red onion, thinly sliced                                 2 tsp. of dried basil                                                1/2 cup of Red Pepper Mayo or your                         1 tsp. dried oregano                                                      favorite condiments                                              1/2 tsp. of black pepper

Place the mushrooms on a nonstick pan, stem side up, and pour the marinade mixture over the top (awesome flavors!).  Let them do their magic for 30 minutes and let marinate.

while the mushrooms are marinating…make the Red Pepper Mayo

1 1/2 cups of Cauliflower Puree…Chop one head of cauliflower into florets.  Put in a pot with 2 cups of water, cover and let cook on medium heat for about 15 minutes, until tender.  Next, drain the cauliflower, but be sure to save some of the water.  Now, puree the cauliflower with some of the reserved water until you get a nice, creamy consistency.

2 roasted red bell peppers…we were in a temporary dilemma until we discovered you can roast peppers FAST!  (thanks, Google!)  Set your rack two inches from the broiler.  Turn on the over to Broil.  Quarter cut the peppers discarding the seeds, etc.  Place the peppers on a broiler pan, skin side up and cook for 8-12 minutes.  We did 8.  They will be charred, just how you want them.

Now, take the cauliflower puree, the roasted bells and put them in a blender.

Add the following ingredients:

2 tablespoons of red wine vinegar                                                                                                                 1 tablespoon of chopped fresh dill (we used dried – half of what the fresh herb calls for)       salt and pepper to taste

This vegan mayonnaise is good in the refrigerator, in an airtight container, for up to five days.

Yum yums and love,


Del Sroufe, 2015. The China Study, Quick and Easy Cookbook, Cook Once, Eat All Week With Whole Food, Plant-Based Recipes.  Dallas, TX: BenBella Books.

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