Savory and Hearty Black Bean Soup

recipes Aug 27, 2020

 

By Dr. Laurie Marbas

We all know beans are good for you and black beans do not disappoint! Full of fiber, protein and nutrients your body will be craving more!

Black bean soup is simple, delicious and leftovers are always better! This recipe is quick and easy and can easily be made in larger batches if cooking for the week.

Enjoy this recipe and please let us know how you like it! Please share with your friends after all they deserve a yummy bowl too!

What you need:

  • 1 bunch green onions (about 6), finely chopped
  • 2  garlic cloves, minced
  • 2  celery ribs, finely chopped
  • 1⁄4 large red bell pepper, finely chopped
  • 2  small vegetable bullion cubes
  • 1 cup water
  • 1/2 cup vegetable broth
  • 2 (15 ounce) cans black beans, undrained
  • 1 (15 ounce) can black beans, drained
  • 1 teaspoon cumin
  • 1⁄2  lemon, juice of
  • 3 teaspoons arrowroot powder mixed with 6 teaspoons water, set aside

 

What to...

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How to Make Dips that are Delicious and Nutritious

recipes Aug 17, 2020

By Dr. Laurie Marbas

They are a convenient and delicious way to consume a wide variety of anti-inflammatory vegetables and spices. While we love the convenience of purchased dips like packaged hummus, many brands contain unnecessary levels of fat and preservatives. Making dips yourself allows you to control the flavor and quality – and it’s easy!

The best dips begin with a creamy base made from foods such as beans, lentils, avocados, edamame, and roasted vegetables [eggplant, carrots, squash, zucchini, peppers, cauliflower] that are blended with a liquid-like aquafaba. Add flavor boosters such as tahini, garlic, hot sauce, nut butter, nuts and seeds, lemon or lime juice, and zest to add dimension. Finish by seasoning with fresh and dried herbs, spices, salt, and pepper and your dip is complete. Here are some of our favorite combinations with healthy vehicles ideas:

Ingredient and flavor combinations

  • Chickpea hummus [and other beans] - The classic chickpea base is ...
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Healthy Human Waffles

recipes Jul 02, 2020
 

By Laurie Marbas

Makes: 4 Waffles

What you need:

  • 1/2 cup whole wheat flour
  • 1/2 cup chickpea flour
  • 2 tbsp. baking powder
  • 1 cup soy milk (other non-dairy) milk
  • 1/2 cup unsweetened apple sauce (make your own with 2 cored apples blended in a Vitamix or food processor)
  • Optional add ins: 1/2 cup blueberries or other berries, 1/4 cup pecans or walnuts
  • Waffle Iron (find the one we used here)

What to do:

  1. In a large bowl add all ingredients except for the berries
  2. Mix ingredients well
  3. Carefully stir the berries into the mixture
  4. Pour 1/2 cup of batter into waffle iron and cook for about 4 minutes or when your waffle iron beeps
  5. Enjoy!

 Dr. Laurie Marbas, MD

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Healthy Human Pumpkin Pie

recipes Jul 01, 2020

Just in time for the holidays, here is a healthy pumpkin pie that you can be proud to serve to your family and friends with confidence because it's both healthy and delicious!!

First, I have to tell you that I love pumpkin pie.  It’s delicious!  I like that it’s a little spicy, not too sweet, and has a nice firm texture.  However, since I don’t consider traditional pumpkin pie a healthy food, I haven’t had it in years, and then….   A friend shared this recipe with us, and now I can add to my list of “likes”, it’s healthy!!  Yup, we have here a recipe for a truly healthy pumpkin pie that I honestly believe everyone will enjoy!

Pie Crust

Ingredients:

  • 1¼ cups rolled oats
  • ½ cup pecan halves (2 ounces)
  • ½ teaspoon cinnamon
  • 5 Medjool dates (2½ ounces), chopped
  • 1½ tablespoons non-dairy milk

Instructions:

  1. Preheat oven to 375
  2. Put oats, pecans, and cinnamon in a food processor...
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Baked Falafel

recipes Jul 01, 2020

Our family absolutely loves falafels.  We normally eat them over a bed of greens, topped with a diced tomato and cucumber salad, falafels, and a lemon tahini dressing.  We occasionally eat them in a whole wheat pita.  Either way, this dish brings back those memories of eating falafel sandwiches on the streets, except without the dangers of eating deep fried food and white flour pitas.

 

Baked Falafel

Ingredients:

  • 2 cups chickpeas (in liquid, lightly strained, reserve liquid)
  • 3 cloves garlic
  • 1 medium onion
  • ½ bunch parsley
  • ½ bunch cilantro (or use all parsley if you don't like cilantro)
  • 1 tbsp braggs liquid aminos
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • ½ cup chickpea flour (as needed)
  • 2 tbsp ground flax seed
  • black pepper (to taste)
  • Cayenne pepper (optional, to taste)

Instructions:

  1. Preheat oven to 425 (if you have a convection oven or air fryer that will work well too, just watch and adjust the cooking time to make sure you don't burn...
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Easy To Make Vegan Oatmeal Cookies

recipes Jul 01, 2020
 

 

Oatmeal Cookies

 By Dr. Laurie Marbas

Ingredients:

  • 2 cups of rolled oats
  • 2 ripe bananas
  • 1 tbsp of cinnamon
  • 1/4 cup of raisins
  • 1/4 cup of walnuts

Instructions: 

  1. Preheat oven to 350 degrees. 
  2. Mash bananas in a bowl.
  3. Add rolled oats, raisins, walnuts, and cinnamon.
  4. Mix all the ingredients.
  5. Form 1-2 inch small circles with the mixture.
  6. Place on nonstick cookie sheet.
  7. Bake for 8-12 minutes until they begin to brown. 
  8. Enjoy. 

 Dr. Laurie Marbas, MD

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Simple Delicious Salad Dressing

recipes Dec 27, 2018
 

Delicious salads are a key component of any healthy Whole Food Plant-Based diet.  Salads should include lots of dark leafy greens, plenty of raw cruciferous vegetables (shredded cabbage, chopped broccoli, kale, etc.), chopped raw onion, and enough other vegetables, fruit, and beans to make it interesting, delicious, and sustaining.  Another key component is to include some healthy fats to increase the body's absorption of all of the healthy vitamins and phytochemical in the greens and other vegetables. 

One particularly delicious way to do that is with a healthy oil-free nut-based salad dressing. Here is a recipe for one that we love, a Cherry Almond Balsamic.  We also encourage you to swap out the fruit, nuts, and vinegar with different variety to switch things up and make delicious dressings that you and your family and friends will love too.

Cherry Almond Balsamic

Ingredients:

  • ½ cup water
  • ½ cup balsamic vinegar
  • ½ cup raw...
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Lip Smacking Lentil Dhal Soup

recipes Dec 13, 2018
 

This Lentil Dhal Soup is a real crowd pleaser.  I can't think of a person that I've served this to that hasn't asked me for the recipe. It's rich, hearty, healthy, and delicious!  The aroma will be irresistible so don't be surprised when the neighbors drop by "unexpectedly" to see what's cooking!

 

Lentil Dhal Soup

Ingredients:

  • 1 onion chopped
  • 2 garlic cloves chopped
  • ½ tsp turmeric
  • ½ tsp chili powder
  • 1 tsp ground cumin
  • 1 tsp garam masala
  • 2 lb canned, chopped tomatoes (I use Muir Glen fire roasted tomatoes)
  • 2 cups vegetable broth
  • 1 cup red lentils
  • 2 tsp lemon juice
  • 1 13.5 fl oz can coconut milk
  • ½ bag frozen peas, spinach, or kale
  • chopped cilantro and lemon slices for optional garnish

Instructions:

  1. Saute the onions, garlic and spices in water for a bit to mix the flavors
  2. Add remaining ingredients, and cook for about a half an hour or so until the lentils are soft. (NOTE: red lentils cook *much* faster than brown lentils)
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Better than Store Bought Roasted Red Bell Pepper Hummus!

recipes Dec 07, 2018

 

 

Hummus was an incredible discovery for me when I transitioned to a plant based diet but I soon found it was difficult to find store bought brands without added oil. So, I set out to create a creamy oil free version of my favorite flavor and here it is! Please let us know what you think and share with your friends who are in the same dilemma. 

Roasted Red Bell Pepper Hummus Recipe

Ingredients:

  • 1 roasted Red Bell Pepper 
  • 2 roasted garlic cloves
  • 2 TBS fresh lemon juice
  • 2-3 TBS of water
  • 1/2 tsp cumin powder
  • 1 can of chickpeas, drained and rinsed

What to do:

  1. To roast the bell pepper, wash and cut the bell pepper in half. Remove the seeds and place cut side down on cookie sheet. Bake at 450 degrees for 12-15 minutes. (I used a Breville Smart Oven at 450 degrees, roast option for about 12 minutes.) Standard ovens may take a little longer.
  2. To roast garlic cloves, peel the garlic cloves and place on cookie sheet with bell pepper. These will roast faster so keep an...
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Black Bean & Kale Soup

recipes Nov 29, 2018
 

This is a hearty and delicious soup, that includes so many important vegetables that it's as healing as it is satisfying! 

 

Black Bean & Kale Soup

Ingredients:

  • 2 medium onions
  • 2 stalks celery, chopped
  • 3 carrots, chopped
  • 2 cups mushrooms, sliced
  • 4 cloves garlic, chopped
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • black pepper to taste
  • 4 cups low sodium vegetable broth
  • 8 cups (or 4 15 oz cans) black beans
  • 2 cups sweet corn (frozen is fine)
  • 1 15 oz can crushed tomatoes
  • 1 bunch Kale, chopped
  • a dash or two of cayenne pepper (to taste)

Instructions:

  1. In a large pot over medium-high heat add onion, celery, carrots, mushrooms and garlic and cook for 10 minutes or so, until the onions and mushrooms are cooked.
  2. Add chili powder, cumin, and black pepper. Stir, and cook for 3 minute or so before adding the vegetable broth, 4 cups of beans, and corn. Bring everything to a boil.
  3. While that's cooking combine the remaining 4 cups of beans and the crushed tomatoes in a...
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