Here’s a great comfort food, the blended flavors and textures will satisfy your taste buds! Get back to Mother Nature with this whole food, plant-based soup. You will be surprised to see how Shiitake mushrooms chopped have a wonderful look and texture – who knew? You will be asking for seconds and thirds and check out the wonderful nutritional value!
Serves: 6 –
2 cups water
1 tablespoon garlic minced
1 onion, diced
2 carrots, diced
2 stalks celery, sliced
2 potatoes, diced with skin
8 ounces Shiitake mushrooms, diced
1 tablespoon parsley
1/4 teaspoon cayenne pepper
1/2 teaspoon dried savory
1/2 teaspoon paprika
3 tablespoons nutritional yeast
2 tablespoons tomato paste
1 teaspoon oregano
1 bay leaf
1/2 teaspoon thyme
1/2 lemon, juice
1 1/2 sheets nori roasted seaweed, crumble
1 (28 1/2-ounce) can crushed Italian plum tomato
1/2 cup dry sherry
(Pressure Cooker directions below but can easily be adapted to cooking on the stove top.)
Prepare all vegetables. Shiitake mushrooms chopped have the same look and texture as clams.
Place all ingredients, except sherry, in the pressure cooker. Cook on medium pressure for 4 minutes. Take cooker off the hot burned, let it set for 10 minutes then quick release the pressure. After pressure is released, add sherry to chowder, stir. Serve warm.
Roasting CARROTS from the farmer’s market or fresh from your garden makes a nutrient filled tasty dish. On the other hand, organic carrots from the grocery store are wonderfully tasting too and available year round. It is so quick and easy to roast small quantities of vegetables in my small toaster oven. It is such an energy saver especially during hot weather when you don’t want to heat up your kitchen by using your regular oven. Use your own favorite spices. Boy do they taste terrific, it’s hard to save them as a side dish for a meal, I just want to eat them straight from the oven!
Preheat your toaster oven 400°F for 5 minutes (can be roasted in regular oven too). Cut carrots lengthwise, then cut in half again or to make thickness of pieces similar. Place cut carrots in a medium sized bowl; add 1 tablespoon balsamic vinegar or enough to coat; stir until all carrots are coated. Line the baking pan in the toaster with parchment paper; place carrots on the paper. Mix spices together then sprinkle half the spice mixture on the carrots. Place in the preheated toaster oven and roast for 10 minutes. Remove pan from oven, turn carrots over then sprinkle with remaining spice mix. Roast for another 10 minutes. It’s that easy!
Nutrition Facts: Calories 124 Calories from Fat 1, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 96mg, Total Carbohydrate 29g, Fiber 8g, Sugars 1g, Protein 3g
We love roasted carrots…well any veggie roasted! So give it a try – let me hear how it worked for you!
POTATOES, POTATOES, POTATOES! We’re always searching for methods to prepare vegetables that is quick and easy…potatoes cooked in a Crock Pot fits this bill perfectly. It’s so easy that we were wondering if it was worth shooting a video but what the heck, practice makes perfect. At least once a week we cook a batch of various potatoes – our favorites and the most nutritious are yellows, sweets and reds. You can mix and match, just be aware, each one takes a different amounts of time to cook.
You can make these in the evenings or on weekends, let the slow cooker do the job. This technique is very simple, just scrub potatoes and put them into the pot (no need to pierce or add water). Fill, cover and slow cook on low for between 4-6 hours. That’s all there is to it.
Now you have a batch to use for a potato bar or snacks. Store the extras in a bowl in the refrigerator…yum, just waiting for anyone who wants a healthy snack to grab it on their way out or as an evening snack. In particular, we love our potatoes plated on leafy greens and topped with specialty mustards. An additional benefit of using a Crock Pot, especially in the summer, is to save the environment, it’s an energy saver and keeps the kitchen from getting hot. See we told you eating whole food, plant-based can be simple!
Tomatoes, tomatoes, tomatoes…we love heirloom tomatoes, Tom grows Cherokee Purples, Brandy-wine, Beefsteak, Striped German and more! This year was a banner year for all things tomatoes, with the plentiful rain in PA our tomatoes are growing fast and furious. They even survived the rabbits and ground hogs. With all these critters you would think we lived on a farm but we live in town. So we are thankful for the fabulous crop. What do we do with all of our beautiful tomatoes – no problem, plenty of recipes for tomato sauce, stewed tomatoes, soups and more. We grow our own but people in our area are fortunate to have plenty of tomatoes available for sale at the Farmer’s Market, produce stands and grocery stores. Take in the rainbow of colors, unique shapes and sizes, and range of flavors, we are lucky!
For our video today we are showing Coach BJ’s quick, simple pressure cooker Heirloom Tomato Soup recipe. We are using a Swiss made Kuhn Rikon Stainless-Steel Pressure Cooker (5-1/4 quart). We use it practically every day, it’s been a faithful companion for nearly eight years. Benefits of using a pressure cooker over other methods of cooking include the following; a time saver, retains beautiful appealing food color, easy to store just like a soup pot and nutritional value of plant-based foods are keep intact. Besides demoing the pressure cooker we have included a bonus, that is, how-to use an immersion blender to quickly blend the soup. Check out this plant-based tomato soup with minimal calories but terrific nutritional value, you can eat this all day long!
COACH BJ’S HEIRLOOM CHUNKY TOMATO SOUP: What a treat for the taste buds and your heart will love it too! Use your favorite garden heirloom tomatoes to make a quick nutritious soup to eat with salads or sandwiches or snacks.
Serves: 6 || Prep Time: 15 minutes || Cook Time: 4 minutes medium pressure
8 tomatoes, mix any heirloom vine ripe, core and quarter (no need to peel)
3-4 stalks medium celery, diced
1 medium onion, quartered
1 clove garlic, sliced
1/4 cup fresh basil, chopped
1-2 cups or as needed, water
3 tablespoons nutritional yeast
2 tablespoons tomato paste
1 teaspoon dried thyme
1/2 teaspoon poultry seasoning
1/2 teaspoon turmeric
1/8 teaspoon cayenne pepper or to taste
sprinkle with red pepper flakes
Prepare all ingredients and place in the pressure cooker. Cook on medium pressure for 4 minutes. Take the cooker off the hot burner and let set for about 10 minutes, quick release if needed. Mix ingredients with an immersion blender. To make it chunky save off a few cups of the soup; blend a short time then add the cups of chunks back into the soup pot. Or to make the soup creamy, blend the whole pot to your desired consistency.
Calories 61 Calories from Fat 3, Total Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 40mg, Total Carbohydrate 11g, Fiber 4g, Sugars 1g, Protein 5g
Cooking potatoes in the microwave to make crispy potato chips without any oil is just too easy. All we need are a few potatoes, a microwave, Mandolin, safety gloves, a few spices, microwaveable food tray and 7 minutes. Normally we use yellow potatoes but try other varieties too. Use any of your favorite spices too…variety is the spice of life. The real key is to thinly slice the potatoes. The clean up is so easy. What’s not to like!
As you heard in the video, the potato chips are crisp and crunchy. We love our chip snacks, anything potatoes, whole foods plant-based eating is so much fun! One warning, I hate to mention, but the downside is that we eat the potato chips before we can load up the next tray again!
Yummy gems for a special chocolate chip cookie treat! Who doesn’t love a soft chewy chocolate chip cookie with a low calorie count, natural sweetener and no oil. It’s hard not to eat them all right out of the oven…save a few for later!
Serves: 24 (2” cookies); Bake 12-14 minutes.
1/4 cup date syrup or maple syrup
1 medium banana, mashed
3 T. aquafaba (chickpea brine)
1 t. vanilla extract
1/2 lemon (juice and 1 T. grated peel)
1/2 cup water plus 1 T.
1/3 cup Almond Butter or Peanut Butter
1 1/4 cups whole wheat pastry flour
1/2 cup coconut reduced-fat shredded flakes
2 T. flaxseed meal
1/2 t. baking soda
1/4 t. salt
1/4- 1/2 cup semi-sweet chocolate chips
Preheat oven 350F. Prepare and combine all liquid ingredients. Place dry ingredients in mixing bowl (except choc chips), mix. Pour liquid ingredients into dry, blend. Fold in chips. Cover a baking sheet with Silpat or parchment paper, spoon batter onto it. Bake 12-14 minutes.
Nutritional Facts: Amount per Serving, Calories 103, Calories From Fat 40, Total Fat 6g, Sodium 51mg, Total Carbs 13g, Dietary Fiber 2g, Sugars 6g, Protein 2g
Check out this cookie recipe along with 34 other dessert recipes in my downloadable e-cookbook. Whole food, plant-based dessert recipes include Apple Cherry Crumble, Banana Quick Bread, BJ’s Double Chocolate Cake, Citrus Pumpkin Cheezcake, Date Coconut Chocolate Chip Cookies (gluten free), Fudge, Orange Cake, Soft Pretzels, Strawberry Banana Cream Pie, Sweet Potato Pie, Walnut Pumpkin Bread and more – all with a healthy twist.
A nice cool refreshing dessert made from frozen fruit, including bananas and fruits of your choice, is easy to make with another toy that we own – Yonanas. But don’t fear, if you don’t own one, you can do the same by using a strong blender.
No dairy or added sugar but all the wonderful nutrients makes this a super healthy treat. Plant-based ice cream can be made anytime of the year but it is especially pleasurable during the summer.
The other day I noticed that our cantaloupe was getting ripe faster than we could eat it. We’re aware of food waste and try our best to eat what we purchase or grow. So what to do with those fast ripening fruits, well easy, just freeze them, especially bananas and, in this case, half of that cantaloupe. I’m curious about how yummy this ice cream will taste. First time try but I think it will be perfect with cantaloupe’s natural sweetness!
You can see from my food photography that I’ve made ice cream from bananas and blueberries and cherries. Try strawberries, peaches, mangoes, raspberries…how about watermelon. So let’s see what happens with the cantaloupe in this video, what do you think?
Remember to throw over-ripe or excess bananas and fruit in the freezer – make an ice cream treat later! Top with nuts and add chocolate chips too. Delicious. Waste NOT!
What a beautiful evening to glean corn – fresh air and sunshine! Once again Tom and I were at Etter’s cornfield near Marion PA gathering corn for The Gleaning Project. It’s a time to help more people in our community have access to fresh produce, in turn, helping our community to be healthier – a win-win. It’s time in the fields to meditate and count our blessings. It’s a time to keep moving – great physical activity. It’s a time for community gathering and to meet our neighbors. There were such a variety of gleaners, old and new faces, a wonderful turn out. I love to see so many young gleaners, one young man mentioned that he was 5 years old, they are such troopers…makes my heart full.
The Gleaning Project is a nonprofit effort to reduce food loss on local farms, and increase food security in our communities.
Not everybody has the time or schedule or physical ability to help with gathering the food but you can support this great nonprofit in other ways. They are holding a Glean-A-Mania, it is a new and exciting way to support The Gleaning Project. They state on their website, “The idea is simple. We’re asking our community members to pledge a penny for each pound of produce that we glean during one super week in September. (September 9-15)” See detail here at The Gleaning Project.
As I write this post, Tom is off again, geaning peaches, this is the season. Support this terrific community endeavor by helping The Gleaning Project!