Estelle’s Vegan Pancakes with Fruit and Dairy Free Yoghurt

This recipe was inspired by the fabulous pancakes served by Estelle O’Driscoll at her famous B&B in Glin, Ireland. We visited on many occasions, and it became our home for our visits to Ireland. Sadly, the B&B is closed, but we will never forget those great breakfasts, and the pancakes were a real favorite.

The recipe is simple: pancakes and fruit with a little yoghurt and maple syrup. Our variation uses applesauce in lieu of oil and chia seeds with water to replace the eggs.

1 cup Bisquick pancake and baking mix
1 cup Silk unsweetened 30 cal Almond Milk
2 tbsp applesauce
1 tbsp chia seeds
1 cup Silk Dairy Free Yoghurt substitute
2 tbsp maple syrup

Stir ingredients until blended. Pour slightly less than 1/4 cupfuls into hot greased griddle. Cook until edges are dry. Turn and cook until golden. Add maple syrup and yoghurt as desired and fruit of your choice.

Makes 9-12 small pancakes

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There are many ways to create a lobster spaghetti dish, but we prefer to use lobster tails to start. The recipe calls for 1 1/2 pounds, and we find that this usually works out to 4 to 6 tails, depending on size.

1/2 cup of virgin olive oil or oil substitute
2 whole cloves garlic, peeled
1 1/2 pounds of lobster
1/2 cup white wine
1 pound ripe tomatoes*
10 fresh basil leaves, torn roughly by hand
Pinch of hot red pepper flakes
2 tablespoons fresh Italian parsley leaves
12 ounces dry spaghetti
Salt and freshly ground pepper to taste

Cut the lobster tails and place the meat in a bowl. Reserve 3 tablespoons of the oil for later use. In a sauté pan over medium high heat, warm the remaining oil. Add garlic and sauté for 2 to 3 minutes or until golden brown all over. Add lobster meat to the pan and sauté for 5 minutes or until it is golden. Reduce heat to medium, pour the wine over the lobster and continue cooking until the liquid has evaporated.

*If you’re in a rush, you the fresh tomatoes and their prep can be replaced by a good, preferably oil-free, marinara sauce.

While the wine is evaporating, blanch the tomatoes for 2 minutes in a large pot of boiling water, then plunge them into ice water. Peel the tomatoes, halve them horizontally and remove the seeds. Dice the seeded tomatoes into 1/2 inch cubes, then stir them into the pan with the lobsters, adding the basil and hot red pepper. Cook for 10 minutes, then take the pan off the heat. Add parsley and season with salt and pepper. Simmer for 5 minutes.

In a large pot of boiling lightly salted water, cook the spaghetti until it is al dente. Drain and add it to the sauce. Finish with the reserved 3 tablespoons of oil.

Serves 2

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This is a great dish to put together quickly and there’s no cooking.  It is featured as a recipe in Dr. Caldwell Esselstyn’s ground-breaking book, “Prevent and Reverse Heart Disease“.  Note this is the book not the cookbook. It serves 4

Ingredients:

• 2 15 oz cans of black beans, drained and rinsed WELL.
• 1 very large tomato, chopped
• 1 16 oz package of frozen corn
• 1/2 Vidalia onion, chopped
• 1 6 oz can sliced water chestnuts, drained and rinsed
• 1 bunch cilantro, chopped
• 1/2 Lime and zest
• 3 tablespoons balsamic vinegar, or more to taste

Put beans,  tomato, corn, onion and water chestnuts in a bowl and mix.  Rinsing the beans well keeps the salad from looking gray.

Add cilantro, lime, and balsamic vinegar and mix again.  Serve alone or with cucumber open faced sandwiches for a perfect meal.

The post Quickest Black Bean Salad appeared first on The Reluctant Vegans.

This delicious recipe is from the “Prevent and Reverse Heart Disease Cookbook” by Ann and Jane Esselstyn. It serves 8-10.  I usually make it with sweet potatoes but you can substitute butternut squash for a change when it’s in season.  It has a good sweetness to it.

Ingredients:

• 1 large chopped onion
• 1 leek white and green parts chopped
• 3 stalks celery, chopped
• 3 large carrots, cut on an angle and into rounds
• 1 bay leaf
• 6 cloves garlic, chopped
• 2 teaspoons dried sage, crumbled
• 1 1/2 teaspoons dried thyme
• 8 cups vegetable broth—I like the Pacific low sodium
• 16 oz dried large lima beans soaked overnight
• 2 large sweet potatoes or 1 large butternut squash
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon freshly ground white pepper
• 1 bunch kale, stems removed, leaves torn into bite-size pieces and cooked
• 1 tablespoon balsamic vinegar
• 1 cup fresh parsley chopped

Preheat the oven to 400ºF.  Line a baking sheet with parchment paper.

In a large soup pot, cook the onions over high heart until they start to wilt and caramelize.  Add the leek, celery, carrots, and bay leaf, and continue to cook, stirring for about 5 minutes, until all the vegetables have softened.  Add a little water or broth, if necessary, to keep them from sticking.

Add the garlic, sage, and thyme, and stir for another minute.

Add the broth and lima beans, and bring to a boil.  Reduce the heat to low, cover, and simmer for 1 to 1 1/2 hours or until the beans are tender.  They should be soft but still have a little crunch in the center.  Don’t overcook them( but if you do, the soup is still good).

While the soup is cooking, place the sweet potatoes on the lined baking sheet and poke them a few times with a fork to avoid little explosions. Bake for 1 hour: then remove from the oven, cut in half, and scoop the cooked potato flesh into the food processor.

Remove about 2 cups of mostly liquid from the pot with the beans and add it to the sweet potatoes.  Process until smooth: then pour the pureed sweet potatoes into the soup and stir to combine.  Add the black and white pepper, and cook until heated through.  Remove the bay leaf and add balsamic vinegar and parsley.

To serve, place some cooked kale in each bowl, and fill with the soup.  You can also add the kale to the soup, but the kale loses its wonderful color if you don’t eat it right away.

The post Big Bean Soup appeared first on The Reluctant Vegans.

This has become our favorite Chili recipe,  It serves 8-10 and takes only 15 minutes to put together.   Cook in the crockpot on hi for 4 hours or on low for 8.  It’s quite well known and featured in many books, but we believe it originated from the “The McDougall Quick and Easy Cookbook” by Dr. John McDougall and his wife, Mary.

Ingredients

• 1 large onion, chopped
• 1 1/2teaspoons minced fresh garlic
• 1/3 cup of water
• 2 tablespoons vegetable broth
• 2 tablespoons honey
• 1 tablespoon red wine vinegar
• 1 tablespoon paprika
• 1/2 tablespoon chili powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 2 15 oz cans of black beans
• 1 15 oz cans of white beans
• 1 15 oz can red or pinto beans
• 1 15 oz can of black-eyed peas
• 1 15 oz can chopped tomatoes

Place the onion, garlic, and water in a small saucepan. Cook stirring occasionally for 3 minutes.  Add all the seasonings, mix well, and heat for 1 minute. combine the beans and tomatoes in a Crock Pot.  Add the onion-seasoning mixture, mix well, cover and cook on high for 4 hours.

Note:  Buy the low sodium beans to keep the sodium level low whenever possible. For any that are not low sodium, rinse them beans before cooking.  Don’t rinse the low sodium beans, or you risk losing the liquid.

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This chowder comes to us from Chef Wayne Jacob at Kendal in Oberlin, Ohio.  It was featured in the “Prevent and Reverse Heart Disease Cookbook” by Ann and Jane Esselstyn. You have an option to use wine or vegetable broth, we like the vegetable broth.  It serves 4

Ingredients:

• 1 shallot, chopped (1/2 cup)
• 1 large stalk celery, chopped (1/2 cup)
• 2 cups vegetable broth( we recommend Pacific brand low-sodium) or white wine
• 1 16 oz bag of frozen sweet corn, thawed, or kernels from 5 to 6 ears fresh sweet corn
• 1 tablespoon white balsamic vinegar(optional)
• 1/2 teaspoon freshly ground black pepper

Put shallot, celery, and broth in a medium saucepan, bring to a boil, then reduce the heat to maintain a simmer and cook until the vegetables are soft, about 10 minutes.

Transfer the shallot mixture to a food processor, add the corn, and process until smooth.

If you’ve used vegetable broth, not wine, add the balsamic vinegar, return the soup to the pan, and heat until just simmering.  Watch closely–do not overcook the soup or it will lose its vibrant color. Remove from the heat, add the pepper, and serve.

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This recipe is from the “Prevent and Reverse Heart Disease Cookbook” by Ann and Jane Esselstyn. The black beans are quick to prepare.  You can use a mango salsa from the grocery, we like one from Costco, or you can prepare your own from the following recipe.

Ingredients

• 1 large onion, chopped(1 1/2 cups)
• 3 garlic cloves, minced or pressed
• 1-2 tablespoons peeled, grated , or chopped fresh ginger
• 1 teaspoon chopped fresh thyme, or 1/2 teaspoon dried
• 1/2 teaspoon ground allspice
• 3 15oz cans black beans, drained and rinsed
• 1 cup orange juice
• pepper to taste
• mango salsa(recipe follows)

In a nonstick saucepan, stir-fry onions and garlic in a small amount of broth, water, wine or other liquid for 5 minutes, until onions begin to soften.

Add ginger, thyme, and all spice and stir-fry 5 minutes more, until onions are very soft.

Stir in beans and orange juice and cook over low heat for about 15 minutes, stirring occasionally, until mixture thickens slightly.  Mash a few beans with back of spoon for thicker consistency.  Add pepper and serve over brown rice toped with mango salsa and crisped corn tortillas.  (I air fry mine)

Mango Salsa

• 2 medium-size ripe mangos, peeled and chopped
• 1 small cucumber, peeled, seeded and diced
• 1 ripe tomato, chopped(1 cup)
• juice and zest of 1 lime
• 1/2-1 small fresh chili (jalapeno  or other chili of your choice), minced or hot pepper sauce, to taste
• 1 tablespoon(or more) chopped cilantro

Mix all ingredients and allow to stand for 10 minutes to allow flavors to blend.

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This versatile recipe from Dr. Caldwell Esselstyn’s “The Prevent and Reverse Heart Disease Cookbook” serves 8 and came from Chef Martin Oswald, owner of the Pyramid Bistro in Aspen, Colorado. He is known as the rock star of vegan cooking. You can vary the recipe by substituting the veggies below with any bean, lentil, greens or other vegetable.

Ingredients:

• 1 medium onion
• 2 tablespoons peeled minced fresh ginger
• 2 cloves garlic, chopped
• 1 tablespoon curry powder
• 1/2 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 1/2 teaspoon cardamom
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground cloves
• 1/2 cup fresh orange juice
• 6 cups vegetable stock
• 1(15-ounce) can chickpeas, drained and rinsed
• 1 cup green lentils
• 1(14.5 ounce) can crushed  Cento San Marzano tomatoes
• 1 large sweet potato, diced (peeling optional)
• 2 tablespoons red wine vinegar
• 2 cups Swiss Chard
• pinch of cayenne pepper
• 1 cup fresh cilantro, chopped
• Brown rice or quinoa, for serving (optional)

Instructions

In a large stockpot, combine the onions, ginger, and garlic, and  cook over medium-high heat until tender, about 5 minutes.

Add the curry powder, turmeric, coriander, cardamom, cinnamon, and cloves and stir for about 15 seconds.  The spices will stick, so add the orange juice and stir.  This will deglaze the pan and coat everything with the flavors of the spices.

Add the stock, chickpeas, lentils , tomatoes and sweet potato, and bring to a boil. Reduce heat to maintain a gentle simmer, cover, and cook, stirring occasionally, until the lentils and sweet potatoes are tender about 25 minutes.

Add vinegar, Swiss chard, and cayenne, and simmer for 2 minutes more, until the Swiss chard has softened.

Sprinkle the cilantro on top and serve alone or over brown rice or quinoa.

That’s it! We hope you will enjoy this great tasting and healthy dish

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• 225g/8oz/1 cup of basmati rice
• 60ml/4 tbsp of oil substitute using bay leaves below as spice of choice
• 25g/1 oz cashew nuts
• 25g/1 oz seedless raisins
• 1/4 teaspoon ground cardamom
• 2.5cm/1 in piece of cinnamon stick
• 4 cloves
• 2 bay leaves
• 1 large onion finely sliced
• 5 ml/ 1 tsp ginger puree
• 5ml/ 1 tsp garlic puree
• 1-2 green chillies, chopped(seeded if you like)
• 2.5 ml/ 1/2 tsp ground turmeric
• 75g/ 3 oz/1/2 cup carrots cut into sticks
• 110g/ 4 oz corn kernels or baby corn halved
• 75g/3 oz/1/2 cup green beans, cut into 2.5cm/1 in. lengths
• 5ml/ 1 tsp salt or to taste
• 50 ml/2fl oz/3 tbsp almond milk or your choice non-dairy milk

Here are the directions

1. Wash the rice until the water runs clear and soak it for 20 minutes.  Leave the rice to drain in a colander.
2. In a heavy pan, heat the oil substitute over a medium/low heat and brown the cashew nuts (with the substitute oil they may just soften). Drain on paper towel. Add the raisins and fry until they are softened.  Drain on paper towel. This will give the raisins a luscious and superb taste.
3. Add the cardamom, cinnamon, cloves and bay leaves to the remaining oil, then add the onion, ginger, garlic and chillies, increase the heat slightly and fry until the onion is golden brown, stirring regularly.
4. Stir in the turmeric and add all the vegetables and the salt.  Stir and cook for 2-3 minutes, then add the rice.  Stir-fry for 2-3 minutes.  Pour 450ml/16fl oz./ 1 1/2 cups  hot water and bring it to the boil.  Allow to boil steadily for 2 minutes then reduce the heat to low.
5.  Sprinkle the milk evenly over the rice and cover the pan tightly.  Cook for 1o-12 minutes.  Remove from the heat and leave the pan undisturbed, without lifting the lid, for 8-10 minutes.  Fluff up the rice and serve, garnished with the nuts and raisins.  A plain non dairy yogurt can accompany this dish if you like.

This recipe came from Mridula’s most recent (2021) book, “Indian Vegan & Vegetarian: 200 Traditional plant-based Recipes.” but was modified to be oil free and fully vegan. You can use any plant-based milk substitute that suits your taste.

The post Indian Pilau Rice appeared first on The Reluctant Vegans.

Whenever you see a substitute for these ingredients in my recipes on this site, please come back here to this post for details.

For sweet recipes like pancakes I use an equal part applesauce for oil.

For other oil requirements I use this recipe:

Source: Benton Sister’s Cookbook #3

Vegan Oil

1 cup of water, 1 Tbsp Cornstarch, 1/2 tsp salt, 1 Tbsp of key spice in the recipe.  For example, if the recipe asks for basil, I’ll add the basil to the oil as the key spice. Whiz in blender, water, cornstarch, and salt.  Pour into saucepan: stir in spice(like basil).  Heat to a boil.  Cool.  It will have the shine and consistency of oil to use in place of oil for your recipes or add your own favorite exotic flavor to this no-oil oil for your own special touch. (Makes 1 cup / 16 tbsp / 48 tsp)

Vegan Butter

1/2 cup Almond Milk , 3 1/2oz. of cooked cauliflower (about a 1/2 cup), 1/8 tsp of turmeric, 1 tsp of salt, 1 tsp of Psyllium Husk

Whiz all of the above in a food processor then refrigerate for use.
(Makes 1/2 cup / 8 tbsp / 24 tsp)

Eggs

Chia Seed Egg Replacer

1 Tbsp chia seeds, 3 tbsp water

Place chia seeds in a small bowl and mix with water.  Let it sit for 5-15 minutes and use in recipe as 1:1 substitute for eggs. (Makes 3 tbsp / 9 tsp)

If you want to take the easy way, here is another alternative egg replacer product that works just fine. You can buy The Neat Egg on Amazon and just follow the simple directions.  Here’s the link: https://amzn.to/2V410tl

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