Holiday Theme (November 2016)

Dinner With the Doctor Recipes

November 21, 2016

People sometimes find eating healthy during holiday season quite challenging. However, with a little planning ahead, you can maintain a heart healthy lifestyle even during holiday festivities.

Mashed potatoes with Brown Gravy
Stuffed pumpkin with Chicken-style Gravy or Cranberry Sauce
Green Beans
Crispy Salad
Spiced Pumpkin Pie

Whipped topping

2 cans coconut milk (not lite milk)

1/4 cup sugar

1 Tbs vanilla

Directions

1. Place cans of coconut milk in the refrigerator overnight
2. Place can upside down and open with can opener, drain off any liquid
3. Place remaining coconut cream in a chilled metal bowl with the sugar and vanilla
4. Whip using a hand mixer on high speed until smooth and fluffy
5. Chill until ready to use

Pie Crust

Crust for Pie

1/2 cup unsweetened coconut

1/2 cup raw almonds

2/3 cup flour or 3/4 cup quick oats

1/2 tsp salt

2 Tbs honey (warm and runny)

Directions

1. Place coconut, almonds, flour and salt in food processor.
2. Blend together for about 30 seconds then add honey and blend for 15 seconds.
3. Turn off processor and text mixture with your fingers. If it seems too dry and crumbly add more honey (just enough to feel soft and moist.
4. It should stick together slightly when pressed but be careful not to get it too wet, or it will not be as tender and light when baked.
5. Press into a lightly oiled pie plate, shaping with fingers to make a nicely formed piecrust (helps to put hands in a plastic bag while pressing the crust).
6. Bake at 375F for about 10 minutes.

Crispy Lettuce Salad and Dressing

Crispy Salad

½ head romaine Lettuce

2 cups mixed greens

½ cup Cherry tomatoes

1 English cucumber

½ cup shredded carrots

Directions:

1. Combine all ingredients together in large salad bowl
2. Serve immediately
   

   
   

Salad Dressing

5 to 5 ½ Tbs fresh lime juice, to taste

4 Tbs extra-virgin olive oil

2 large cloves garlic, minced

2 tsp ground cumin

2 tsp pure maple syrup, or to taste

¾ tsp salt (or to taste)

Spiced Pumpkin Pie

1 9-inch pie crust

1 cup dark brown sugar

1/4 cup cornstarch

3/4 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp ginger

1/4 tsp salt

pinch of allspice

pinch of cloves

1 29 oz can 100% pumpkin puree

1/2 cup coconut milk

1/2 cup soy milk

1 tsp vanilla extract

Directions

Preheat the oven to 425F.
Blend all of the ingredients and transfer the mixture into the prepared pie shell. 

Bake for 15 minutes, turn the temperature to 350 F and then bake for 35-40 minutes.

Top with whipped topping

Green Beans with Roasted Nuts

Pinch kosher salt

1 ½ lbs green beans, trimmed

2 Tbs extra-virgin olive oil

½ cup roasted, unsalted mixed nuts, roughly chopped

¼ cup dried cranberries

Directions

1. Bring a large pot of water to a boil. Add pinch of salt and the green beans and cook until tender, 6-8 minutes.
2. Meanwhile, in a large bowl, combine the oil, nuts, and cranberries.
3. Drain the green beans and transfer them to the bowl.
4. Add additional pinch of salt and toss to coat.
5. Serve warm or at room temperature.

Cranberry Sauce

1 package fresh cranberries

1 apple, cored and chunked

1 orange, deseeded and chunked (with skin)

2 cups dates or date pieces

Directions:

1. In a large food processor, place about one cup of dates and process until small bits. Repeat until all are finely chopped. Do the same with the remaining ingredients*
2. Mix all together (hands may help integrate the dates with the rest of the fruits)
3. Refrigerate at least 24 hours before using.
4. Buy cranberries ahead and freeze so you can have this delicious treat year-round. Make sure to process frozen, before the thawed berries would become mush in the food processor
5. The relish freezes well, so consider making a double batch

*Doing small amounts of the food makes it possible to finely chop rather than liquefy. If preferred, this can be made with a meat grinder.

Chicken style Gravy

4 ½ cup water

½ cup cashews

¼ cup cornstarch

2 Tbs chicken style seasoning

1 ½ tsp onion powder

1 tsp salt

Directions:

1. Combine all ingredients in blender
2. Blend on high until creamy
3. Put in sauce pan on stove and bring to boil, stirring constantly to avoid burning/clumping

Brown Gravy

4 ½ cups water

½ cup cashews

¼ cup cornstarch (can add more or less depending on desired consistency)

3 Tbs soy sauce (or liquid aminos)

1 Tbs onion powder

½ tsp salt

Directions:

1. Blend all ingredients until creamy
2. Bring to boil over medium heat, stirring constantly to prevent lumping/burning
3. Once boiling, remove from heat

Stuffed Pumpkin

8 cups bread cubes (can make your own, or get whole wheat bread cubes from Aldi’s (no hydrogenated oils)

1 ½ cup chopped celery

1 onion

2 cups water

2 tsp chicken style seasoning-available online & Earth Fair Hixson (ordered)

½ tsp marjoram

½ tsp thyme

½ tsp Italian seasoning

½ tsp oregano

1-2 cups chicken style gravy (see recipe below)

1 cup nuts (optional)

1 Pumpkin hollowed out (optional)

Directions:

1. Sauté celery and onion in small amount of water (or microwave in glass bowl)
2. Combine all ingredients, will be fairly moist
3. Bake in covered dish at 350F for about 1 hour
4. Consider uncovering for last 15 minutes to crisp
5. If stuffing pumpkin, bake in covered pumpkin at 350F for 1 hour

Mashed potatoes

8 red or yellow potatoes, pealed and cubed

1 Tbs earth balance margarine

salt (to taste)

Soy milk

Directions:

1. Bring potatoes and 1-2 tsp salt to a boil and cook until soft
2. Drain water
3. Using egg beater, mash potatoes adding soymilk and margarine until desired consistency
4. Add additional salt to taste

Simple mayonnaise 2

1 block Mori-Nu silken tofu (extra firm is best)

2 Tbs oil

2 Tbs lemon juice

1 tsp salt

1 tsp sugar (optional)

½ tsp onion powder

¼ tsp garlic powder

¼ tsp paprika

¼ tsp dill weed

Directions:

1. Blend ingredients until smooth
2. Chill prior to serving

Pasta Salad

From: Leno, H. “Yankee Doodle Salad.” Vital Vittles. Heather Leno Publishing, 2014. 85. Print.

3 cups pasta

1 can small red beans

½ to 1 can sliced black olives cut into halves

½ cup frozen peas or firm zucchini (or other veggies of choice)

½ cup diced celery (optional)

½ cup minced sweet onion (optional)

2 cup green onion (optional)

1 cup mayo (no oil, low oil) or vegenaise

1 tsp salt

½ tsp onion powder

¼ tsp celery salt

¼ tsp garlic powder

⅛ tsp dill weed

⅛ tsp marjoram

1 Tbs lemon juice

Directions

1. Cook pasta according to directions on the package
2. Combine all ingredients with pasta
3. Chill for several hours
4. serve cold

Hummus Spread

16 ounce can garbanzo beans, strained

½ cup liquid from garbanzo beans

3 Tbs sesame tahini

1 ½ Tbs olive oil

1 tsp lemon juice

½ tsp finely minced garlic

¼ +⅛ tsp salt

¼ + ⅛ tsp citric acid (found in canning section of any grocery store)

¼ tsp ground white pepper (may substitute ⅛ tsp black pepper)

⅛ tsp cayenne pepper

Directions:

1. Combine all ingredients in blender
2. Blend until smooth (add extra water as needed to aid in blending)

Tofu Egg Salad

1 pound tofu, drained

4 Tbs vegenaise or no oil or low oil mayo

¼ cup celery, chopped

1 cup green onions, chopped

¼ cup pickles, chopped

1 tsp turmeric

1 tsp dill weed

½ tsp salt (or to taste)

¼ tsp onion powder

¼ tsp garlic powder

Directions:

1. Mash tofu with a fork.
2. Mix ingredients together.
3. Great with whole grain bread or toast.

Chick-N-Less Salad Sandwich

3 cups soy curls

¼ cup sweet relish

½ small red onion, finely chopped

1 stalk celery, finely diced

2 green onions, finely diced

½ cup walnuts, chopped

2 Tbs pimentos, drained

1 tsp mustard powder

½ small apple, diced with skin

1 to 1 ½ cup vegan mayonnaise (no oil, low oil) or vegenaise

1 ½ tsp McKay's chicken-style seasoning, vegan

12 slices wheat bread or hard crusty kaiser rolls

6 pieces green leafy lettuce, cleaned and drained

½ cup walnuts

½ cup white and red seedless grapes, halved

Directions:

1. Mix onions, celery, ½ cup chopped walnuts, sweet relish, pimientos and apples together in a medium bowl.
2. Rinse soy curls in colander with cold water.
3. Squeeze liquid from soy curls, dice soy curls, and mix with above mixture.
4. Add vegenaise, chicken seasoning, and mustard powder.
5. Slice bread and cover with lettuce, tomato, and chicken salad mixture.
6. Sprinkle a few walnuts and halved grapes on each sandwich and serve.
   

   
   

Lunch box ideas (October 2016)

Sac Lunch Ideas

Need to pack a quick, healthy lunch? Try one of these great sandwich ideas and finish off with a healthy cookie!

Chick-N-Less Salad Sandwich

Tofu Egg Salad

Hummus Spread

Pasta Salad

Simple Mayo 1

Simple Mayo 2 (can be used as substitute for vegenaise, also great sour cream)

Cookies

Blue Berry Crisp

Topping (going into blender, see directions)
1 cup almonds (or other nuts)
1/2 cup maple syrup
1 tsp vanilla
1/4 cup water
1/3 cup pitted dates
Dry
2 cups old fashioned oats
2 cups quick oats
1/4 cup whole wheat flour
1/3 cup shredded coconut
(unsweetened)
1/2 tsp salt
2 tsp cinnamon
Filling
1 can frozen apple juice
concentrate
6 1/2 cups blueberries
2 tsp cinnamon
2 Tbs lemon juice
1 Tbs lemon zest
1/4 cup corn starch
1/4 cup water
Directions
Topping
1. Process nuts in food processor or blender until coarse flour and place in bowl
2. Blend next 4 ingredients of topping until very smooth and then combine with coarsely
ground nuts until smooth paste
3. Mix all dry topping ingredients together
4. Add to the dry ingredients and mix until all oats look moist
Filling
1. In large saucepan combine the apple juice concentrate, blueberries, and spices
2. Simmer about 5 minutes
3. Mix the ¼ cup cornstarch with ¼ cup water (until cornstarch dissolved) and slowly add to
the blueberries
4. Place into 9 X 13 sprayed casserole dish and cover with topping
5. Cover dish with foil and bake at 350F for 45 minutes
6. Remove foil last 15 minutes of baking

Red Cabbage Slaw

From: Bronee, A. Sour Ginger Slaw. Retrieved from http://www.familyfeedbag.com/2011/07/sour-
ginger-slaw.html

7 cups red cabbage, thinly sliced
1/2 cup carrot, julienned*
1/2 cup snow peas, julienned
1/4 cup canola oil
1/2+ cup lemon juice (to taste)
2 tbsp soy sauce
1 1/2 tsp ginger root, minced
1 tsp granulated white sugar
Directions
1. Combine the cabbage, carrot, and snow peas in a large salad bowl and set aside
2. To make dressing, combine the rest of the ingredients in a jar with a tight-fitting lid and
gave it a good shake
3. Pour the dressing over the vegetables and toss it all together
*Cut into long thin strips, similar to match sticks

Sauté Kale

6 cups kale (firmly packed into measuring cup)
2 Tbs olive oil (extra virgin tastes best)
2 tsp minced garlic
1/4 tsp salt
Directions
1. Rinse kale well, then chop into smaller pieces about the size of 1" of slightly larger
2. Boil kale for 5-7 minutes until tender*
3. Drain all water from kale
4. Add oil to sauté pan then add garlic and kale
5. Add salt
6. Sauté for 5 minutes stirring continuously over a medium/high heat
*If using baby kale skip boiling process and sauté until tender

Barbecue Sandwich

From: McKeever, J (2014, Dec 18). Barbecue Soy Curls From the Instant Pot Slow cooker. Retrieved
from http://simpledailyrecipes.com/101902/barbecue-soy- curls-instant- pot/

1 (8-ounce) package Soy Curls (www.butlerfoods.com, also available from www.amazon.com)
2 Tbs Hickory liquid smoke
2 Tbs tamari (soy sauce)
4 cups water
Sauce
1 small yellow onion, chopped
2 tablespoons chopped garlic
2 cups organic ketchup
2 tablespoon molasses
1 tablespoon Hickory liquid smoke
1/2 teaspoon ground mustard powder
1 teaspoon salt
Directions
1. Combine first 4 ingredients and let sit for about 15 minutes to rehydrate soy curls, drain a
bit of the excess water off
2. Sauté onions and garlic in sauce ingredients until onions are tender
3. Combine all ingredients and bake in covered dish or slow cooker for 1 hour
Tip: visit website listed above for great video demonstrating how to make this

Meatless Barbecue (September 2016)

Hot, lazy evenings are a great time to have friends over for a barbecue. Treat your friends to a healthy barbecue sandwich with sides of kale and cabbage slaw. Finish the meal with heart healthy and delicious blue berry crisp.

Barbecue Sandwich
Sauté Kale
Red Cabbage Slaw
Blue Berry Crisp

Mock Tuna Salad

From: Bivens, T. “Mock Tuna Salad.” From Plant to Plate. Life and Health Network. 2013. Print.

1 15-ounce can of chickpeas, drained
1/4 cup reduced fat Vegenaise (or simple mayonnaise)
1/3 cup celery, finely chopped
2 Tbs sweet onion, finely chopped
1/2 Tbs nutritional yeast flakes
1 stalk green onion, chopped
1 tsp low sodium soy sauce
Directions
1. In medium bowl, mash the chickpeas with a fork and
combine with the rest of the ingredients
2. Serve on whole-wheat bread with lettuce and tomato

Baked Beans

From: Griffin, V. “Baked Beans.” The Guilt-Free Gourtmet. Remnant Publications, 1999. 91. Print.

1 lb navy beans (or other bean of choice)
1 medium onion, chopped
2 cloves garlic, minced
1 cup tomato puree
1/2 cup dates, blended with 1 cup water
1/3 cup molasses
1 tsp onion powder
1 tsp vegetable salt (can use Vege-Sal or low salt substitute)
1/2 tsp salt
Directions
1. Cook beans until tender. Drain
2. Add all other ingredients and bake in a sprayed,
covered 9x13 casserole dish at 350 for 1 hour
3. Uncover and bake about 30 more minutes, or until
golden brown and bubbly
4. Tastes even better the next day

Potato Salad

From: Smith, P. “Potato Salad.” Dinner with the Doctor. Unpublished, 2016.

7-8 medium red potatoes (scrubbed and cubed)
1 can black or green ripe olives - sliced
1 stalk celery - chopped
4 green onions - sliced
1/2 cup or more “Simple Mayonnaise”
1 tsp salt
1/2 tsp onion powder
1/2 tsp garlic powder
2 Tbs pickle relish (optional)
Directions
1. Cover the potatoes with salted water and cook for
about 10 minutes
2. Drain and chill
3. When the potatoes are chilled, add the rest of the ingredients and mix until well blended

Broccoli Slaw

From: http://hellyeahitsvegan.com/broccoli-slaw/ accessed Aug 14, 2016.

2 cup shredded broccoli stalk
3 medium carrots, shredded
1 apple, chopped
½ cup raisins
3 Tbs vegan mayo
⅓ cup orange juice
1 Tbsp sugar
Directions
1. In a large bowl, toss together broccoli, carrots,
apple, and raisins.
2. In a small bowl, beat together mayo, juice and sugar.
3. Pour mixture over fruits and veggies; toss until
coated.
4. Serve cold.
5. Tip: Can get pre-shredded broccoli/carrot/cabbage mix from Wal-Mart 

Simple Mayonnaise

From: Smith, P. “Simple Mayonnaise.” Dinner with the Doctor. Unpublished, 2016.

12 oz box Mori-Nu Silken tofu

1 cup raw cashews or slivered almonds

¼ cup lemon juice

1 ½ Tbs honey

2 tsp salt

1 tsp onion powder

Directions:

1. Place all ingredients in blender and blend for at least 1 minute until silky smooth
2. Chill

Picnic (August 2016)

Picnic

What kid doesn't love going on a picnic? Grab your basket and whip up some broccoli slaw, with potato salad and baked beans with mock tuna salad sandwiches as a side. Top the basket with fruit kabobs and you have the complete fixings for a delicious meal!

Broccoli Slaw
Potato Salad
Simple Mayonnaise
Baked Beans
Mock Tuna Salad
Fruit Kabobs

Strawberry Paletas

From: http://dorastable.com/strawberry-paletas/, accessed 2016.

4 cups Strawberries, fresh, hulled, cut into quarters
½ cup Sugar, granulated (can decrease)
½ cup Cold water
1 cup Coconut milk, light, unsweetened
1 tbsp. Lemon juice, fresh
Directions:
1. Place strawberries in a large bowl and sprinkle sugar over them. Mix well. Let sit for 20 minutes.
2. Place strawberries in a medium sauce pot and add ½ cup of water and place over medium eat. Simmer softly for 5 minutes. Let mixture cool to room temperature.
3. Once the mixture is cool, place in a blender, add lemon juice, coconut milk, and process to desired
consistency. Your paletas can be chunky or smooth.
4. Pour into your molds, snap on the lids, and freeze for at least 5 hours.

Eat more bars

Adapted from: Blaney, D. “Eat More Bars.” Global Cafe. Autumn House Publishing, 2010. 58. Print.

1 cup carob chips
½ cup honey
½ cup natural almond butter
1 cup wheat germ
1 cup dry roasted almonds, chopped
½ cup raw sunflower seeds
Directions:
1. Stir carob chips, honey, and almond butter together in a medium saucepan.
2. Cook over medium heat, stirring frequently, until carob chips melt.
3. Remove from heat.
4. Stir in wheat germ, almonds, and sunflower seeds.
5. Press into a 9-inch square baking pan.
6. Refrigerate at least 2 hours, or until firm.
7. Cut into 1-inch squares and serve chilled.
8. Can substitute peanut butter and peanuts for almond butter and almonds (1:1 substitution)

Taco Salad

Layer the following:
½ cup rice or quinoa
¼ cup crushed chips (optional)
½ cup beans
Generous sprinkling of lettuce, diced cucumber, diced tomatoes, diced onions, diced olives, cubed avocado or other favorite diced veggies of choice
¼ cup bulgur “meat” 
2 Tbs tofu sour cream 
2 Tbs nacho cheese sauce
1-2 Tbs salsa

Brown Rice

1 cup brown rice
1.5-2 cups water (depends on how “sticky” you want rice)
Directions:
1. Bring water and brown rice to a boil
2. Cover pot and simmer 20 minutes
3. Turn off heat, leave covered and allow to sit an additional 10-20 minutes
4. Removing lid will allow steam to escape and slow cooking time significantly

Any Beans

Any Beans
Nelson, R. “Beans.” Dinner with the Doctor. Unpublished, 2016.
Slow cook method
1. Soak 1 cup any kind of beans in 4 cups water
overnight
2. Drain and rinse beans
3. Pour beans into pot and cover with 1-2 inches of water
4. Bring to a boil and simmer until soft (usually 1-2 hours)
5. Season with salt and other seasonings to taste
6. Do not add salt until beans are finished cooking
Quick soak method
1. Bring 1 cup any kind of beans in 4 cups water to a rolling boil, remove from heat, cover pot, and let stand 1 hour
2. Drain and rinse beans
3. Pour beans into pot and cover with 1-2 inches of water
4. Bring to a boil and simmer until soft (usually 1-2 hours)
7. Season with salt and other seasonings to taste
5. Do not add salt until beans are finished cooking
Pressure cooker
1. Add 1 cup washed, dry beans to 3-4 cups water
2. Cook at "high pressure" 45 minutes
3. You CAN add salt and seasonings prior to cooking in a pressure cooker

Nacho Cheese Recipe

From: http://simpleveganblog.com/vegan-cheese/ accessed 2016.

2 cups potatoes (diced large)
1 cup carrots (diced large)
½ + cup water
1/3 cup olive oil
2 tsp salt
1 Tbs lemon juice
½ cup nutritional yeast flakes
½ tsp onion powder
½ tsp garlic powder
½ tsp McKay's chicken-style seasoning (optional)
dash of cayenne (optional)
Directions:
1. Cook potatoes and carrots in ½ cup water (I like microwaving to save time)
2. Blend all ingredients (including potatoes and carrots) in blender until smooth
3. Serve immediately OR refrigerate and reheat before serving

Tofu Sour Cream

From: Nelson et al. “Tofu Sour Cream.” New Start to Life. Greeneville CHIP, 2015. 68. Print.

1 Box Mori Nu Tofu (extra firm)
4 Tbs vegetable oil (optional)
1 Tbs lemon juice
1 ½ tsp honey
½ tsp salt
Directions:
1. Blend all ingredients until smooth and creamy
2. Lasts up to 5 days in a refrigerator

Bulgur "meat"

Bulgur “meat”
Flickenger, H. “Bulgur Meat.” Dinner with the Doctor. Unpublished, 2016.
1 cup bulgur wheat
1 ¼ cup water
½ cup walnuts, ground
1 Tbs dried onion flakes
1 clove garlic or ½ tsp garlic powder
1 Tbs food yeast flakes
½ tsp salt
1 Tbs Bragg Liquid Aminos (or soy sauce)
1 Tbs Beef-like seasoning
8 ounce can tomato sauce
Directions:
1. Mix all ingredients together in a saucepan and bring to a boil. Reduce heat, cover, and simmer until thick.
2. Remove from heat and let sit covered for 10 minutes.
3. Use as is, or place in a Teflon skillet over medium- high heat and brown, stirring now and then.
4. If desired, add about 1 cup diced onion and brown with the bulgur wheat.
5. Variation: for taco filling replace beef-like seasoning with ½ package mild taco seasoning (available at Wal-Mart)