Author Archives: Lois Marie Frescura

Dill Dip

Dill Dip

Dill Dip
 
Ingredients
  • 1 cup vegan sour cream
  • 1 cup vegan mayonnaise
  • 1½ tablespoons fresh grated onion OR 1½ teaspoons minced dried onion
  • 3 tablespoons chopped fresh parsley OR 1 tablespoon dried
  • 3 tablespoons chopped fresh dill OR 1 tablespoon dried
  • 1 teaspoon seasoned salt
Instructions
  1. Mix together all of the ingredients and store in the refrigerator. Make at least 1 hour ahead if you are using dried herbs. Serve with vegetables or use as a sauce.

 

Roasted Butternut Squash Farro

Roasted Butternut Squash Farro

Roasted Butternut Squash Farro
Serves: 12 Cups
 
Ingredients
  • 2 cups farro, rinsed and drained
  • 2 teaspoons sea salt
  • 5 cups water
  • 3 cups butternut squash, cut into ½-inch dice
  • 1 large red onion cut into 8ths
  • 1 tablespoon fresh thyme, minced
  • 3 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1 cup walnuts, toasted
  • 3 tablespoons toasted walnut oil
Instructions
  1. Preheat oven to 375.
  2. Combine the farro, salt, and water in a large, heavy saucepan over medium heat. Cover and simmer, stirring occasionally, until the farro is tender, 45 minutes to an hour, or about half the time if you are using semi-pearled farro. Remove from heat, drain any excess water, and set aside.
  3. While the farro is cooking toss the squash, onion, and thyme with the olive oil, balsamic vinegar and a couple big pinches of salt on a rimmed baking sheet. Arrange in a single layer and place in the oven for about 20 minutes. Toss the squash and onions every 5-7 minutes to get browning on multiple sides. Remove from the oven, let cool a bit, and mince just ½ of the red onions.
  4. In a large bowl gently toss the everything with the toasted walnut oil.

 

Chocolate and Raspberry Chia Pudding

chocolateandraspberrychiapudding
This recipe was inspired by Maria Ushakova

Chocolate and Raspberry Chia Pudding
Prep time: 
Total time: 
Serves: 2
 
Ingredients
  • 6 tablespoons chia seeds
  • 2 cups coconut milk or non-dairy milk
  • 5 squares dark chocolate, save 1 for grating
  • ½ cup fresh or frozen raspberries, save some for garnish
  • 2 teaspoons raspberry jam
Instructions
  1. Melt 4 squares of chocolate in small pot over low heat. Stir in 1 cup of non-dairy milk. Turn off and let it cool.
  2. Puree raspberries and 1 cup non-dairy milk in blender. Pour into a container and add 3 tablespoons of chia seeds. Cover and place in the refrigerator 8 hours or overnight.
  3. Poured cooled chocolate mixture in a container and add 3 tablespoons of chia seeds. Cover and place in the refrigerator 8 hours or overnight.
  4. Place ½ of the chocolate chia mix in 2 small bowls or jars. Place ½ of the raspberry chia mix on top of each.
  5. Grate remaining chocolate square.
  6. Garnish each with raspberries and shaved chocolate.

 

 

Yam Chickpea Spinach Curry

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I found this recipe at Forks over Knives

Yam Chickpea Spinach Curry
Serves: 2-3
 
Ingredients
  • 1 15 ounce can chickpeas (unsalted), drained or 1½ cups of cooked chickpeas
  • 1 large onion, diced
  • 3 cloves of garlic, minced or pressed
  • 1 inch of ginger, minced or pressed
  • 1-2 cups low-sodium vegetable broth
  • 2 15 ounce cans of diced tomatoes (fire roasted or regular)
  • 1 teaspoon cumin, ground
  • 1 teaspoon coriander, ground
  • 1 teaspoon turmeric, ground
  • salt to taste
  • 1 cup of yams/sweet potatoes, peeled and diced 2” thick
  • 2 cups of fresh spinach, packed or 1 cup frozen, drained
  • ¼ teaspoon garam masala (or to taste)
Instructions
  1. If using canned chickpeas, rinse before using. If you’re using dried chickpeas, soak in water the night before and pressure-cook with salt for about 10 minutes before using for the recipe.
  2. Sauté onion, garlic and ginger in vegetable broth until translucent, about 5 minutes over medium heat. Add more vegetable broth as necessary, to keep from burning.
  3. Add diced tomatoes and seasonings except for garam masala.
  4. Add chickpeas and stir to combine and cook over medium-low heat for about 15 minutes until tomatoes have broken down, the chickpeas have softened and the flavors meld, stirring occasionally. Add a little more vegetable broth or water as needed if your tomato juice is running low.
  5. In another pot, gently steam the yams just until tender so they retain their shape, about 10-15 minutes. Set aside.
  6. Add the spinach to the vegetable mixture and stir to combine. Cook for another minute or two until it’s wilted and heated through.
  7. Add yams and stir to combine. Be careful not to break the yams apart by over mixing. Add some garam masala to taste, as desired.
  8. Serve with fresh rice.

Additional Tips:
To make this recipe lower in sodium choose no salt added chickpeas like Eden Organics and no salt added canned tomatoes. Add salt as desired when serving.

Fruit and Nut Squares

I love recipes like this where you can easily change ingredients according to personal preferences or what you may have on hand. Gluten-Free and Vegan.

Fruit and Nut Squares
Raspberry and Sliced Almond Squares

Fruit and Nut Squares
Serves: 9 Squares
 
Ingredients
  • 1 tablespoons ground flax seeds
  • 3 tablespoons water
  • 2½ cups almonds
  • ¼ cup *liquid sweetener
  • ¼ cup coconut oil
  • 1 teaspoon vanilla extract
  • ¼ teaspoon salt
  • ½ cup preserves or jam
  • 1 cup fruit
  • 1 tablespoon chia seeds
  • ½ cup chopped nuts
Instructions
  1. Preheat oven to 350 degrees and grease an 8 x 8 inch pan.
  2. Mix ground flax seeds with the water and set aside.
  3. Mix preserves or jam, fruit, and chia seeds and set aside.
  4. Process almonds in a food processor until they are slightly coarser than almond flour. Add sweetener, coconut oil, vanilla, salt, flax mix, and process until combined.
  5. Spread evenly in pan and bake for about 22 minutes or until golden brown
  6. Remove from oven and spread fruit and chia mixture on top and sprinkle with chopped nuts.
  7. Return to oven and bake for 15 minutes.
  8. Remove from oven and place on a rack to cool before cutting in to squares.
  9. Serve warm or cold. Refrigerate if there are any leftovers.


*Liquid Sweeteners

Agave Nectar, Maple Syrup, or Brown Rice Syrup

Fruit and Nut Squares
Blueberry and Pecan Squares