Creamy Potato Curry

If you joined us last Friday for the Nutrition potluck, you had the opportunity to taste this amazing dish (created by our Nutritionist, Katie Mae). If you enjoyed it, and wanted to try making it at home for yourself and your friends, here is the recipe! We will try and share some of the recipes that are brought to the potlucks, but if you ever would like to see a recipe please do not hesitate to ask! If you happened to miss us last Friday, we will be having a potluck every Friday evening at 5pm upstairs in the Rec Center, you are always welcome to join!

This dish is perfect for filling the space for home-cooked comfort food, which may begin to start sounding quite appealing as the semester gets busier and the weather cools off. Without further ado!

Creamy Potato Curry 1
Creamy Potato Curry
Serves: 6
Ingredients:
2 cups water or low-sodium vegetable broth
12 medium potatoes, chopped (you can keep skin on)
1½ yellow onions, diced
4 carrots, peeled and diced
1 tablespoon curry powder
1 tablespoon ground cumin
1 tablespoon ground coriander
1 cauliflower head, chopped
½ cup unsalted cashews
1 cup water
10 kale leaves (any type)
2 cups green peas
1½ cups cooked chickpeas (or 15 oz can, no-salt added, rinsed)
Instructions
  1. In a large stockpot with the lid on, bring vegetable stock and potatoes to a boil.
  2. Add carrots and onions and reduce heat to medium heat for 15 minutes, stirring occasionally. Add spices and cauliflower and continue cooking covered for about 30 minutes.
  3. In the meantime, grind cashews in a coffee or spice grinder. Stir ground cashews and water into potato mixture until well combined.
  4. After 45 minutes, add kale, peas, and garbanzo beans to stockpot. Cook for 5 minutes or until potatoes are completely cooked and kale is tender.

 

Original Recipe can be found at Sproutd.me 

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Overnight Oats

As college students we are often notorious for not being the greatest morning people. Yet, still some of us have early morning classes and full days scheduled. Sometimes along the way simple things like breakfast can get lost in the midst. One solution that has proved valuable to me is prepping breakfast the night before. That way when I’m running out the door in the morning, I can just grab breakfast from the fridge and go, no extra stops or extra money spent.

overnight-oats

[Source]

Vegan Overnight Oats:

1 banana, mushed (Optional, but adds natural sweetness)

1 tablespoon chia seeds

1/3 cup rolled oats (gluten free if gluten sensitive)

3/4 cup almond milk (or milk of choice)

1/4 teaspoon cinnamon (optional, but wonderful)

1 tablespoon peanut butter (or to taste, or optional, of nut butter of choice)

Mix all ingredients together in a bowl or container, set in fridge overnight. In the morning eat as is, or add toppings of choice. Good toppings might be fruit, crushed nuts, flax seed, etc.

Other great overnight oats recipes:

http://ohsheglows.com/2010/04/08/easy-vegan-overnight-oats/

http://chocolatecoveredkatie.com/2012/08/09/basic-chocolate-oatmeal/

Enjoy! Let us know what you think! What’s your go-to breakfast food?

Simple Frozen Pea Soup

The school year has started! I love the beginning of the semester. The campus is so alive, so full of energy. Everyone is just a little more friendly, smiles are just a little more common, and the weather is just a little bit brighter (well, mostly).

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We have classes, events, meet ups, work, clubs, new friends to meet, old friends to see. We’re busy. Sometimes during these times it can be hard to fit in making a healthy meal. However, I know in order to survive (and maybe even thrive!)  this crazy time of year I need some good fuel to power through. With the hot weather lately (along with having my wisdom teeth removed-ouch!) Smoothies have been my go-to meal. But I don’t always want something sweet. So, I give you: frozen pea soup. It’s simple. It’s satisfying. It takes only a few minutes to whip up. It has only three ingredients. Best of all, it’s made of whole foods. Enjoy!

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Frozen Pea Soup:

1 cup frozen peas

1/2 lime, juiced (or just pealed and added to blender)

1/2 avocado

1/2 cup water (or for a creamier soup I used 1/4 cup water, and 1/4 cup almond milk)

  Directions: First add water (and almond milk, if used) to blender. Add peas, avocado, and lime juice. Blend until smooth.  Add more liquid as needed to reach desired texture. Enjoy!

Can top with whole peas, flax seed, or anything you wish! If cold soup isn’t for you, you could possibly heat up blended soup, however I have not tried this and do not know how it would turn out. If you are really feeling adventurous, you can add a handful of spinach!

Let us know what you think! What are your favorite ways to stay healthy during the school year?

Easy Vegan Minestrone

 

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What You Need
3 tsp. chopped garlic
1 carrot, chopped
1 onion, chopped
1 celery stalk, chopped
¼ head of cabbage, chopped
3 C vegetable broth
1 can diced tomatoes
1 can white beans, drained
1 cup cooked small whole grain pasta, like elbows or shells
Salt and pepper

How to Make It
In a large saucepan over medium heat, heat olive oil and sauté the chopped garlic and chopped veggies until tender. Add beans, tomatoes and vegetable broth; simmer 20 minutes. Add 1 cup pasta, salt and pepper to taste.

For Pistou: Add one sliced zucchini and 1 cup diced butternut squash to the veggies in the minestrone, and stir in some vegan pesto to give your soup a French flair.

Tu-no Salad Wraps

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Featured at SSU Nutrition Potluck (2/22/13)

Ingredients: 

 2 cans chickpeas/garbanzo beans
4 ribs celery, diced
½ red onion, diced
2 tablespoons chopped fresh basil (or other fresh herb of your choice)
¼ cup chopped curly or Italian parsley
1 avocado, small diced (optional)
1 bunch collard greens
1 package corn tortillas

Dressing:
½ cup raw, plain cashews (or other nut) soaked in ½ cup water
3 tablespoons lemon juice
2 teaspoons apple cider or rice vinegar
1 tablespoon prepared/wet mustard
½ teaspoon garlic powder
1-2 teaspoons kelp powder (optional)

Directions: 

  1. Place the nuts for the dressing in your blender and add the ½ cup water.
  2. Set aside and let soak while you are chopping and preparing the other ingredients.
  3. Place the drained chickpeas into your food processor bowl and pulse briefly, just until beans are broken up and sticking together slightly (around 6 pulses).
  4. Scrape into a large bowl and toss with the celery, onion, basil, parsley and avocado (if using).
  5. Blend the dressing ingredients (soaked nuts and water, lemon juice, vinegar, mustard, garlic powder and kelp powder, if using) in a high-speed blender until smooth.
  6. Add this to the bowl of beans and vegetables, and mix thoroughly.
  7. Serve in corn tortillas or wrapped in collard green leaves.
  8. (To prepare leaves: after washing and trimming off end stem, place each leaf in boiling water for 2-3 minutes to soften; remove, drain and pat dry before filling and wrapping. Tuck ends in as you roll, then cut in half to resemble sushi rolls.)

Notes: For a salt-free mustard, look for Westbrae Natural brand. / For salt-free canned beans, look for Eden or Whole Foods brands. / Meyer lemons are great to use when they are in season. / Look for corn tortillas that are made with only corn, water and lime as their ingredients. / Adding kelp powder gives the salad a slight fishy flavor. Find kelp powder in the bulk herb section of health food stores.

Preparation: 15 minutes; cooking: just a few minutes for the collard leaves; serves: 6

 Brought to you by Straight-up food 

Cheese-less Mac ‘n Cheese

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Featured at SSU Nutrition Potluck (2/8/13) 

Ingredients: 

For the Mac

3 to 3 1/2 cups dry cut pasta (ex: macaroni, penne) (about 10 oz)

3/4 cup raw cashews (see “nutrition facts” link below for a nut-free version)

1/2 cup raw brazil nuts

3 tbsp freshly squeezed lemon juice

1 medium clove garlic

2 tsp arrowroot powder

1 tsp sea salt

1/2 tsp onion powder

1/4 tsp (rounded) dry mustard

1 cup water

1 1/2 cups milk of choice (preferably: unsweetened almond or soymilk)

2 tbsp extra-virgin olive oil

For breadcrumb topping:

3/4 to 1 1/4 cups dry whole-grain breadcrumbs (See “nutritional info” link below, for gluten-free option)

1/2 to 1 tbsp olive oil

Directions: 

  1. Preheat oven to 375 degrees.
  2. Throw pasta into a deep pot of boiling salted water.
  3. While pasta is cooking, blend all sauce ingredients (ingredients 2-11) in a blender or in a deep bowl with an immersion blender.
  4. Once pasta is almost tender, fully drain (don’t rinse).
  5. Mix noodles with sauce, and immediately pour into a lightly oiled 8 x 12” baking dish. (It will look like there is a lot of runny sauce – it will thicken up, trust the pasta!)
  6. Mix breadcrumb toppings in a small bowl, then sprinkle over top of casserole.
  7. Cover with foil and bake for 17-18 minutes. Then, remove foil cover and bake another 5-7 minutes or until topping is golden brown and crisped.Don’t overbake or sauce will get too thick.
  8. Remove from oven and place vegan macaroni and cheese casserole on a hot plate (rather than on top of oven, since residual heat from oven will continue to thicken the sauce).
  9. Serve!

Brought to you by Chocolate-covered Katie 

Sheperd’s Pie

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Featured at SSU Nutrition Potluck (2/8/13)

Bottom Layer Ingredients:                          Top Layer Ingredients:

1 cup green lentils                                         8 medium potatoes

4 cups vegetable broth, low-sodium          ½ cup soymilk

2 T tahini                                                          ½ cup water

½ cups soymilk                                               ½ cup cashews (optional)

1 cup water

½ cup oat flour (rolled oats, ground)

4 carrots, diced

1 onion, yellow, diced

10 crimini mushrooms, diced

1 c broccoli, diced

1 tsp rosemary, dried

½ tsp oregano, dried

½ tsp thyme, dried

½ tsp black pepper

1 tsp garlic powder

1 cup green peas

Directions:

  1. In a large pot with the lid on, bring 1-2 inches of water to a boil. While water heats, chop potatoes. Add a steam basket to the pot and fill it with potatoes. Steam potatoes for about 20 minutes. They should be soft and split nicely using a fork. Turn off heat and set aside.
  2. In another pan, heat lentils and vegetable broth or water over med-high heat. Once it reaches a boil, reduce heat to a simmer. Let lentils cook until they are tender, about 30 minutes. Stir in the tahini and ½ cup of soymilk and 1 cup of water.  Then slowly stir in oat flour. Lentils will thicken and become creamy. If they are too thick, add vegetable broth or water as needed.
  3. Preheat oven to 350 degrees F. While the starches cook, heat carrots and onions in a large sauté pan over medium heat, stirring frequently. If the veggies start to stick to pan, add a little bit of water. Once onions are translucent add mushrooms and broccoli. Stir in the herbs, black pepper, and garlic powder and continue to sauté until veggies are tender. Add the peas and turn off the heat.
  4. Stir the veggies into the lentils, and mix well. Pour lentil veggie mix into a 9 x 13 casserole pan. Transfer potatoes to a large bowl. Add the remaining ½ cup of soymilk and ½ cup of water, and mash the potatoes until desired consistency. Layer the mashed potatoes over the lentils.
  5. Grind cashews in a spice grinder and sprinkle the powder over the potato crust. Put the pie in the oven for 20 minutes. Remove from oven and let sit for 5-10 minutes before serving.

BBQ Beans and Greens

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Ingredients:

1½ c cooked cannellini beans or 1 can, rinsed

1½ c cooked pinto beans or 1 can, rinsed

1 small yellow onion, diced

1 large bunch of kale

¾ cup warm water

5 dates, pitted

½ c pineapple

½ c pineapple juice

2 T apple cider vinegar

2 T dijon mustard

1½ tsp garlic granules

1 tsp onion powder

Directions: 

  1. Preheat the oven to 375.
  2. Add diced onion to a large skillet over medium high heat. To sweat the onions keep the lid on the pan and stir occasionally.After about 5 minutes, the onions will be soft and translucent.
  3. Add the garlic and sweat for another two minutes. Then add the chopped kale and cook for a few minutes, tossing frequently.
  4. Combine the remaining ingredients in a blender and blend to an even consistency.
  5. In a large bowl, combine the beans, the veggie mix, and the barbeque sauce.
  6. Gently toss this mixture so all the kale and beans are covered with sauce.
  7. Pour this mixture into a 9×13 inch casserole dish. Cover and bake for 30 minutes.

Serves 4-6

Brought to you by Sprout Wellness Center  

Mac & Casheese

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Mac N’ Cheese is the ultimate comfort food, but not something everyone can enjoy. Here we give you a dish everyone can enjoy, and it’s still just as comforting as the alternative. Our fun plant based version of Mac N’ Cheese.

Ingredients:
16 oz macaroni (preferably quinoa or brown rice noodles)
2 c broccoli, florets
1½ c peas
1 c water
¾ c nutritional yeast
½ c cashews
1½ T tahini
½ lemon, juiced
1 tsp turmeric
½ tsp garlic granules
1/8 tsp paprika
1 tsp mellow white miso (optional)
black pepper to taste
Directions:
  1. Fill a medium size pot half way with water and bring it to a boil on the stovetop. Once the water is boiling, add the pasta and cook according to package directions. Set a timer so that you’re sure not to overcook the pasta. Once the noodles are just the way you like them, use a colander to drain the pasta. While doing this, you can run the pasta under cold water to prevent noodles from cooking longer. Return pasta to pot with just a little bit of water. Keep removed from the heat.
  2. While the pasta cooks, measure out 1½ cups of peas and set aside. Steam the broccoli in a separate pan. To do this, fill this pan with 1-2 inches of water and add a steam basket and lid. Put the pot on medium-high heat to bring water to a boil. Then add the broccoli florets, letting them steam until they have a desirable softness
  3. Grind the cashews in a spice grinder to form a cashew powder. A coffee grinder or blender would also work. Be sure to dry the appliance completely so you don’t end up with cashew paste.
  4. Blend all remaining ingredients together in a blender. Once the sauce has a creamy consistency, fold it into the cooked macaroni. Turn the heat up to low, and stir in the peas and broccoli. Let cook for just a few minutes to let the flavors blend and warm everything up. Serve immediately and sprinkle with freshly ground black pepper.

Serves: 4-6