Category: Recipes

Veggie Shepherd’s Pie

Chef KimLeave a Comment on Veggie Shepherd’s Pie

Veggie Shepherd’s pie is a true comfort food. It is a hearty meal with loads of veggies and lentils in a rich gravy and then topped with mashed potatoes. What could be better?

It takes a bit of time to chop the veggies but think of it as a knife skills session. If you just don’t have the time, you can purchase pre-chopped veggies in the produce section.

I like to batch cook lentils, and freeze them for quick additions to meals, but you can also use canned lentils in this recipe.

You could definitely add a different mix of vegetables if you prefer or swap out if you don’t have something on hand. It looks like a lot, but it comes together pretty quick once your vegetables are prepped.

Give it a try, I hope you enjoy it!

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Veggie Shepherd's Pie

A hearty dish loaded with veggies and lentils in a creamy gravy topped with mashed potatoes. It is sure to hit the spot.
Prep Time30 minutes
Cook Time1 hour
Course: Main Course
Keyword: lentils, potatoes, veggies
Servings: 6
Author: Chef Kim

Equipment

  • 1 dutch oven ceramic coated makes for a one pot meal.
  • 1 casserole dish

Ingredients

  • 3 large potatoes can substitute sweet potatoes
  • 1 Tbsp olive oil
  • 1 onion diced
  • 4 carrots diced
  • 2 celery ribs sliced
  • 1 cup sliced mushrooms,
  • 3 garlic cloves minced
  • 1 Tbsp ground coriander
  • 1/2 bunch fresh thyme
  • 2 sprigs fresh rosemary
  • 1 ½ cups vegetable stock
  • 2 cup cauliflower florets
  • 2 cups Swiss chard or baby kale
  • 12 sundried tomato halves, chopped
  • 2 tbsp balsamic vinegar or tomato vinegar
  • 2 cups cooked lentils
  • 2 tbsp corn starch or arrowroot

Instructions

Prepare the potatoes

  • Peel and quarter the potatoes and place in a medium pot. Cover with water and bring to a boil, lower heat and simmer for 15 minutes, or until potatoes are fork tender. Strain and mash with a little olive oil and garlic powder. Set aside.
  • If using sweet potatoes, peel and quarter and place in a steam basket and steam for 10 minutes until tender. Mash with a little olive oil and garlic powder. Set aside.

Prepare the Vegetables:

  • In a Dutch oven over medium high heat, add the oil, onion, carrots and celery, and mushrooms, stir to soften and wait for the mushrooms to release their water. Then add the garlic and cook for one more minute.
  • Add the coriander and herbs, stir until fragrant. Then add the stock, greens, cauliflower, tomatoes, vinegar and lentils, stir well and bring to a simmer. Cook for 15 minutes.
  • Combine cornstarch and 1/4 cup water to make a slurry and add to the pot to thicken the gravy. Cook for 2-3 minutes.
  • Remove from the heat. If you're using a ceramic Dutch oven, scoop the potatoes over the top or transfer the mixture to a casserole dish and spread the potatoes over the top and bake at 350° for 15 minutes.

 

edamame quinoa salad

Edamame Quinoa Salad

Chef KimLeave a Comment on Edamame Quinoa Salad

If you want a refreshing salad that’s not your typical lettuce salad, give this edamame quinoa salad a try. It is full of plant protein and goodness that will fill you up and satisfy the tastebuds. The light lemon and olive oil dressing adds a brightness and tang that will encourage you to take another bite.

Quinoa and edamame are complete protein sources, and the peas add even more plant protein for a whopping 17g per serving. In the spring, I swap the peas for asparagus to change up the flavor a little and get in variety.

When making this salad, you can use precooked quinoa, if you do batch cooking. If you need to cook quinoa, just allow it to cool before tossing with the dressing. This prevents the dressing from being completely absorbed by the warm quinoa.

This edamame quinoa salad is a perfect picnic salad! Be sure to tag me on Instagram if you try it and let me know how you like it.

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Edamame Quinoa Salad

Edamame, peas and quinoa come together in this bright and tangy salad that packs in 17g of protein per serving. Great as a picnic salad!
Prep Time15 minutes
Cook Time30 minutes
Course: Salad
Cuisine: American
Keyword: edamame, quinoa
Servings: 4
Author: Chef Kim

Ingredients

  • 1 cup dry quinoa
  • 2 cup water minus 1 tablespoon
  • 1 cup peas
  • 2 cups peeled edamame
  • 1 cup cucumber diced
  • ½ cup radish sliced
  • 3 scallions sliced
  • 1 ½ tablespoons dill weed
  • 1 cup fresh flat leaf parsley chopped
  • ½ cup sliced almonds

Dressing

  • 1/3 cup olive oil
  • Zest of lemon
  • 1/3 cup fresh lemon juice
  • 1 tsp Dijon mustard
  • ½ -1 tsp sea salt
  • Pepper to taste

Instructions

  • Rinse quinoa and place in a pot with water and pinch of salt. Bring to a boil, cover, lower heat and simmer for 10 minutes. Turn off heat, keep covered and let sit for 5 minutes, then uncover and fluff with a fork. Let cool.
  • Blanch the peas and edamame in boiling water for a few minutes until bright green, rinse under cold water.
  • Place cooled quinoa in a bowl, add blanched peas, edamame, cucumber, radish, scallions, dill, parsley and almonds and toss.
  • Stir the dressing ingredients together in a separate bowl and pour over salad, tossing well to coat. Adjust the salt and lemon to your liking.
lentil sloppy joes

Lentil Sloppy Joes

Chef KimLeave a Comment on Lentil Sloppy Joes

These lentil sloppy joes are just what you need when you are looking for a high protein plant based meal. Did you know there’s 18g of protein in a cup of lentils – wow!

You can make this recipe as a one pot meal and just add everything to a large pot and cook for about 40 minutes or you can use precooked or canned lentils and it comes together a little quicker. If using canned, look for low salt and BPA free cans.

These are great served over sweet potatoes or gluten free buns, if you have a favorite. I also just like the mixture served in a bowl with nutritional yeast and sliced avocado on top.

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Lentil Sloppy Joes

Protein packed lentil dish that brings savory and umami flavors together for a satisfying and delicious meal.
Prep Time15 minutes
Cook Time30 minutes
Course: Main Course
Cuisine: American
Keyword: lentils, peppers, tomatoes
Servings: 6
Author: Chef Kim

Ingredients

  • 2 ¾ cups water or vegetable stock
  • 1 cup onion chopped
  • 1 celery stalk diced
  • 1 red bell pepper chopped
  • 1 Tbsp chili powder
  • 1 tsp onion powder
  • ½ tsp smoked paprika
  • 1 ½ cups dried brown or green lentils
  • 1 15 oz. can diced tomatoes
  • 2 Tbsp tomato paste
  • 2 Tbsp tamari or coconut aminos
  • 2 Tbsp Dijon mustard
  • 2 Tbsp coconut sugar
  • 1 teaspoon cider vinegar
  • 1 teaspoon vegan Worcestershire sauce
  • Salt and pepper
  • Nutritional yeast to sprinkle on top optional

Instructions

  • Place ¾ cup water or stock in a pot.
  • Add onion, celery and bell pepper and a pinch of salt. Cook for about 5 minutes, until onion is slightly softened. Stir in the spices and mix well.
  • Add the remaining liquid and the rest of the ingredients. Mix well and bring to a boil.
  • Reduce heat, cover and cook over low heat for 20 minutes, stirring occasionally. Taste to see if the lentils are tender. Cook up to an additional 15-20 minutes to reach desired tenderness. You don’t want them to cook too long and turn mushy, you want them tender but holding their shape.
  • Remove a third to a blender and blend to make a thick sauce texture and return to pot. Or use an immersion hand blender to puree some of the mixture.
  • Serve over sweet potatoes or bread with sliced onions, avocado, sprouts, a sprinkle of nutritional yeast and a side salad.

Notes

This can be made using precooked or canned lentils. Omit the water and combine everything except cooked lentils to make a sauce, cooking for 15 minutes. Stir in the cooked lentils, mashing them a little to thicken the texture.

 

cabbage kraut

Easy Cabbage Kraut

Chef KimLeave a Comment on Easy Cabbage Kraut

Get probiotic rich kraut for a little time in the kitchen.Supporting your gut microbiome by eating probiotic rich foods like this kraut is a simple step to better health.

This recipe is just cabbage kraut, but you can add any other vegetables and herbs you’d like to make a variety of flavors.

Try a variety of vegetables and herbs and see if you have a favorite. I like this with dill and adding in cauliflower or bock choy. Onions add a depth of flavor and hot peppers add a kick.

Making your own kraut is much cheaper than buying the raw kraut in the produce department. You can get about half a gallon from a large cabbage, whereas the 16 oz jars can cost up to $15.

Set aside a little time to make this and you’ll be supporting your gut health and actually start to feel better!

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Easy Raw Kraut

Tangy, crispy and probiotic rich kraut for topping your favorite salad, avo toast or by the forkful.
Prep Time30 minutes
Fermenting time7 days
Course: Side Dish
Keyword: cabbage, ferment, Kraut
Yield: 24
Author: Chef Kim

Equipment

  • 2 quart canning jars
  • 1 large mixing bowl

Materials

  • 2 lbs. green or red cabbage 1 large head or 2 small
  • 4 tsp. sea salt

Instructions

  • Rinse cabbage and remove the outer leaves. Slice thinly, with either a knife or the shredding attachment of a food processor. You may slice it thin or thick, but the key is making it uniform in size.
  • Place shredded cabbage in a large metal or glass bowl. Sprinkle with salt. Massage salt into the cabbage; it will start to release water. Continue massaging until you have quite a bit of water and cabbage starts to soften. This might take a few minutes, and it does require some arm and hand muscles!
  • Using a large glass jar, press cabbage into the container. Do this slowly, with just a cup or two at a time so you can really press down. You want to compact the cabbage as much as possible to eliminate air bubbles and release more water.
  • Once all of the cabbage is in the jar, place something heavy on top (like another jar filled with water) to weigh it down. Press down hard until water covers the cabbage. Ideally, you want at least 1 inch of water on top.
  • Cover jar with a cloth and secure it with a rubber band.
  • Place the jars on a plate or rimmed baking pan and allow jars to sit on the counter or in a cupboard, for a range of 2-6 weeks. The cabbage will start to bubble and may leak over the edges, this is normal.
  • Check the cabbage every few days, push any floating cabbage back under the brine. After a week taste the cabbage. It should be tangy. If any of the cabbage has turned dark and begun rotting, you can scoop that out and make sure the remaining is under then brine. If some mold appears on the top, it is normal, just remove an inch of the cabbage and eat what is underneath.
  • Once it reaches the tanginess you like, remove cloth and top with a lid and refrigerate. Enjoy small servings.

Notes

You can ensure better composition of probiotic organisms by adding a probiotic powder to the cabbage and salt when you begin the process.  Some probiotic pills will not be active for fermentation, so it is a trial with what you have, or use this one.
The time it takes to ferment the cabbage and reach the desired taste will be affected by the temperature. It takes longer in cooler environments and shortens when it's hot.

Versatile Mushroom Sauce

Chef KimLeave a Comment on Versatile Mushroom Sauce

This mushroom sauce can be used in a variety of ways and adds so much flavor to anything you mix it with. It might be the cure for bland vegetables or for those who don’t think vegetables taste good. Try it and see!

Try this as a gravy over mashed potatoes or air fried potatoes, tossed with a mixture of roasted vegetables, mix it with green beans and baked for a casserole, use as a white sauce for pasta or zucchini noodles, or thin it out with broth to make a soup. Get your creative hat on and try this in new ways.

The base of the sauce is steamed cauliflower with onion and garlic and cashews to add extra creaminess. Seasonings and herbs ramp up the flavor and the marinated mushrooms add that umami element that is so satisfying.

I hope you enjoy and find many uses for this delicious sauce.

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Mushroom Sauce

Creamy and full of flavor, dairy and gluten free
Prep Time30 minutes
Course: Side Dish
Cuisine: American
Keyword: cashew, cauliflower, cream sauce, gravy
Servings: 6
Author: Chef Kim

Equipment

  • blender

Ingredients

  • 2 cups sliced mushrooms
  • 1 tablespoon coconut aminos
  • 3/4 cup cashews soak for 1 hour
  • 1/2 head cauliflower florets aboout 4 cups
  • 1/2 cup onion
  • 2 garlic cloves sliced
  • 1 tablespoon white miso
  • 1/2 teaspoon onion powder
  • 1 teaspoon each thyme and rosemary
  • 1 teaspoon salt
  • 1/2 teaspoon ground pepper
  • pinch cayenne
  • 1 1/2 cups unsweetened almond or oat milk

Instructions

  • Soak the cashews in water to cover for 1 hour, drain and rinse.
  • Combine the sliced mushrooms and coconut aminos in a bowl and toss, set aside.
  • Steam the cauliflower and onion until fork tender.
  • Transfer steamed cauliflower and onion to a blender, add the cashews, garlic, miso, herbs and spices. Start to blend on low, slowly add the milk and then turn up the speed and blend until completely smooth.
  • Transfer to a pan and add the mushrooms. Warm gently over medium low heat.
  • Use immediately or store and reheat, add more milk to thin if needed.

Notes

*This sauce is great over broccoli, pasta, potatoes and can be used to make green bean casserole, just toss with beans and top with crispy onions and bake.
chocolate mint bar

Chocolate Mint Bars

Chef KimLeave a Comment on Chocolate Mint Bars

Ooh! The cooling sensation of this chocolate mint bar is so good. Peppermint and chocolate combine for a one-of-a-kind flavor that seems like it has its own season – winter.

this chocolate mint bar is comprised of a minty brownie base, layered with chewy coconut mint filling and topped with a cacao ganache. You will love it!

Let me know if you try this one!

chocolate mint bar
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Peppermint Layer Bars

Minty chocolate brownie, peppermint coconut filling and ganache topping, without processed sugar.
Prep Time45 minutes
Course: Dessert
Cuisine: American
Keyword: cacao, coconut, mint, walnuts

Equipment

Ingredients

Brownie base

  • 2 cups walnuts
  • 2/3 cup dates
  • 1/3 cup cacao powder
  • 1/2 tsp peppermint extract
  • 1 tbsp water
  • pinch sea salt

Mint Coconut Filling

  • 3 cups coconut, shredded
  • 2 tbsp maple syrup
  • 1/2 tsp peppermint extract
  • 1/2 tsp spirulina for color optional

Chocolate ganache

Instructions

Prepare brownie:

  • Place walnuts in a food processor and pulse to break down into a rough meal.
  • Add cacao powder, salt, peppermint and pulse to mix. Then add the dates and blend until crumbly. Add the water and pulse until the mixture starts to stick together.
  • Line a square pan with parchment paper with the paper extending up two sides for pulling the bars out of the pan.
  • Pour brownie mixture into pan and use hands or spatula to press into an even layer.

Prepare the mint layer:

  • Place the coconut in the food processor and blend until it reaches a fine meal texture. Then add the maple syrup, peppermint and spirulina, if using. Blend until it becomes sticky. Pour and press evenly over the brownie layer.

Prepare ganache:

  • Melt the coconut oil, add maple syrup and cacao powder and whisk until smooth and shiny. Pour over coconut layer and chill for an hour.
  • Cut and enjoy. Keep refrigerated for a week or freeze for up to 3 months.
pumpkin mousse

Pumpkin Mousse with Coconut Cream

Chef KimLeave a Comment on Pumpkin Mousse with Coconut Cream

Are you looking for a quick pumpkin dessert without all the sugar and dairy?This pumpkin mousse with coconut cream blends together quickly and only needs a short time in the fridge to firm up. It’s the perfect dessert to make for your holiday table or whenever you have an extra can of pumpkin puree in the pantry.

The coconut cream used in the recipe is from canned whole fat coconut milk, but you need to chill the can before opening. Refrigerating the can will cause the cream to separate and solidify, which then allows you to scoop out the cream. You can also purchase canned creme de coco, but strain off any water.

Dates are the main sweetener along with maple syrup. If you want to reduce the sugar impact even more, you can omit the maple syrup and increased the amount of dates. Be sure to pit the dates and let them sit covered with water for about ten  minutes to soften them. Before adding them to the blender, strain the dates and squeeze out any extra water.

For a bakes pumpkin pie recipe without the sugar, take a look at this post >> Pumpkin Pie

pumpkin mousse
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Pumpkin Mousse with Coconut Cream

This is pumpkin pie without the crust, creamy no bake mousse with light pillows of sweet coconut cream.
Prep Time30 minutes
chill time1 hour
Course: Dessert
Cuisine: American
Keyword: coconut, pumpkin
Servings: 6
Author: Chef Kim

Equipment

Ingredients

Mousse:

  • 1/2 cup dates, pitted soften in water
  • ¾-1 cup coconut cream, from full-fat canned coconut milk chilled
  • 3 tablespoon maple syrup
  • 2 teaspoon vanilla extract
  • 1 can organic pumpkin puree or cook your own
  • 1 ½ teaspoons cinnamon
  • ½ teaspoon ginger
  • ¼ teaspoon nutmeg
  • 2 tablespoon coconut oil, melted

Cream:

  • 2 cups coconut cream, liquid removed chilled
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla
  • pinch salt

Instructions

Prepare the Mousse:

  • Drain the dates and add to a blender with the coconut cream, maple syrup and vanilla. Puree to break down the dates.
  • Add the remaining ingredients for the mousse, pumpkin, spices and coconut oil and blend until smooth. Pour into serving dishes and chill for 30 minutes or longer. You can also pour this into a raw nut/seed crust or prebaked pie crust.

Prepare the Cream:

  • In a food processor, combine coconut cream, maple syrup, vanilla and salt, whip until combined well. Freeze for 20 minutes until slightly stiff and serve over mousse.

Notes

To use this mousse and cream in a pie crust, make sure to use a nut crust or prebake a traditional crust before filling. You will also need to increase the coconut oil in the mousse to 1/2 cup of melted oil. This will result in being able to cut the pie and have the filling a bit firmer. 
mango fresh and dried

Mango Berry Tart

Chef KimLeave a Comment on Mango Berry Tart

Fresh fruit, no added sugar, amazing taste, what could be better than this mango berry tart. It is easy and quick to pull together.

I made this for a class on Breaking up with Sugar and everyone loved it. When you are eating whole plant foods, there is less of a need to watch your calories and carbs. Whole plant foods are complex carbohydrates and break down slowly for sustained energy and even blood sugar.  Fruit isn’t the culprit, it’s the non-nutritive added sugars in processed foods that are really causing the problems people have with sugar and raising the risk of disease.

This fruit tart is a delicious way to get healthy sweetness into your life. It is simple and fresh and tastes amazing. It looks beautiful as a tart but also layered in glasses to make a parfait that is suitable for breakfast or dessert.

Give it a try!

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Mango Berry Tart / Parfait

Fruity and delicious, creamy and bursting with flavor without added sugar
Prep Time20 minutes
Course: Breakfast, Dessert
Cuisine: American
Keyword: berries, coconut, dates, mango
Servings: 6
Author: Chef Kim

Equipment

Ingredients

Crust:

  • 2½ cups of shredded coconut
  • ¼ teaspoon vanilla
  • Pinch salt
  • 1/3 cup dates pitted and chopped

Filling:

  • 2 mangos peeled and chopped (or use thawed frozen)
  • ½ cup dried mango soak for 15 minutes in water
  • 2 cups berries single or mixed, I like blackberries
  • 1 teaspoon lime juice

Instructions

Prepare Crust:

  • To a food processor, add coconut, vanilla and salt and pulse to combine.
  • Add the dates and blend until dates are incorporated and mixture holds together when pinched. May need a few more dates.
  • Press into a pie dish or use as a layer or topping for a parfait

Prepare Filling:

  • In a food processor, pulse the dried mango and half of the mango cubes until thick and smooth. Be sure you have soaked the dried mango until softened.
  • Add the remaining mango and pulse a few times, should be chunky. Transfer to a bowl.
  • Fold in the berries and pour into a prepared pie crust or layer in cups for a parfait. Chill for an hour before serving.

Notes

The filling can be used by itself as a fresh fruit pudding.
Nuts can be added if desired to the coconut mixture, remove equal amounts of coconut as added nuts.
Any kind of berry can be used. If using frozen berries, thaw and strain any liquid before adding to the mango puree.
white bean salad

Artichoke White Bean Salad

Chef KimLeave a Comment on Artichoke White Bean Salad

This artichoke white bean salad takes on a Mediterranean flare and makes a nice summer meal.

Use low salt canned beans and canned or frozen artichokes, not marinated in oil. Beans are filling and provide much needed fiber and complex carbohydrates along with vitamins and minerals. Artichokes are known for their detoxing qualities, but also provide vitamin C, potassium, fiber and folate.

In the summer when it is hot, you don’t really want to cook. Making this meal salad can be done without adding heat; you just combine the ingredients and enjoy.

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White Bean Artichoke Salad

Mediterranean flavors combine in a quick and easy salad
Prep Time15 minutes
Course: Salad
Cuisine: Mediterranean
Keyword: artichokes, white beans
Servings: 4
Author: Chef Kim

Ingredients

  • 2 cups Cannellini beans or Chickpeas cooked
  • 2/3 cup Artichoke Hearts from the can, drained, chopped or frozen, thawed
  • 2/3 cup Cherry Tomatoes halved
  • 1/3 cup Red Onion sliced
  • 1/3 cup Parsley finely chopped
  • 2 2/3 tbsps Extra Virgin Olive Oil
  • 2 2/3 tsps White Wine Vinegar
  • Sea Salt & Black Pepper to taste
  • 1/4 cup feta cheese optional

Instructions

  • Add all of the ingredients to a large bowl and mix to combine. Divide evenly between bowls or onto plates and enjoy!
lentil and corn salad

Lentil and Corn Salad Bowl

Chef KimLeave a Comment on Lentil and Corn Salad Bowl

If you are looking for an easy summer meal that is light and satisfying, this lentil salad bowl may be for you. It’s made with lentils, you can make a batch or use canned lentils if it’s hot and you don’t want to add heat to your house or you just don’t have time to cook lentils. I like to make extra when cooking beans and lentils and then portion out two cups into bags and freeze. Then I always have some on hand.

For the corn, you can use frozen, thawed or I like raw corn cut from the cob. Yes, you can eat raw corn, it’s crispy and sweet. I tend to stay away from canned corn and use frozen if I don’t have fresh.

Add colored bell peppers to get a variety of antioxidants, red onion, tomatoes and avocado and you are ready to go.

Whisk together the dressing ingredients and toss. For a twist on flavor, blend the dressing ingredients with a couple spoonsful of salsa.

Easy, satisfying and delicious! Let me know if you give it a try or tag me in a post.

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Lentil and Corn Salad

quick, easy and satisfying salad, perfect for warm summer nights
Prep Time20 minutes
Course: Main Course, Salad
Cuisine: American
Keyword: corn, lentil
Servings: 4
Author: Chef Kim

Ingredients

  • 2 cups Lentils, brown or green cooked and rinsed or use canned
  • 2 cups Corn thawed frozen or cut from cob
  • 2 Red Bell Pepper diced
  • 2 Tomato medium, diced
  • 1/2 cup Red Onion finely chopped
  • 2 Avocado chopped
  • 1/4 cup Extra Virgin Olive Oil
  • 1/4 cup Lemon Juice
  • 2 Tbs Parsley very finely chopped
  • 2 Garlic clove, small, minced

Instructions

  • Divide the lentils, corn, pepper, tomato, red onion, and avocado between four bowls or plates.
  • To a small jar add the oil, lemon juice, parsley, and garlic and shake well until combined. Pour the dressing over the salads, mix well and enjoy!