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Plant-Based Diet

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Post  LilBittyBean 1/18/2020, 6:11 pm

@sanderson wrote:Thank you!  I will look at your website.  Made me hungry just looking at the photos:D .
Thanks!!  Very Happy  Here is a risotto-style dish for the Instant Pot. This is a dish I cook fairly often. The yield is approximately 4 - 5 servings. 

Caramelized Onion & Chickpea Risotto for Instant Pot (IP)
2 C short grain brown rice (Lundberg brand is my go-to.)
water (to prevent sticking when sauteing onions)
1 onion, chopped
2 cloves garlic, minced
1/2 - 1 C dry white wine or dry sherry
8 oz white mushrooms, sliced
4 C vegetable stock/broth
1 tsp low sodium soy sauce
salt and freshly cracked pepper, to taste*
8 oz cooked garbanzo beans, rinsed and drained if using canned
fresh herbs, to taste (My favorite is a combo of German thyme and Italian oregano.)
Creole seasoning, to taste*
2-3 tsp tofu mayo** or oil-free hummus (optional; I prefer hummus for this application.)



  1. Press Saute on the IP, and let the pot heat for 3-5 minutes.
  2. Add the onions and a pinch of salt to the pot, stirring them occasionally. 
  3. Let cook for about 10 minutes, stirring occasionally. If they are sticking, add a tsp of water at a time and stir again.
  4. Add the garlic and saute for about 1 minute. (Again, adding a tsp of water, if sticking occurs.)
  5. Add the rice to the pot, stirring vigorously to help mix it with the onions and garlic.
  6. Continue stirring until the rice looks slightly golden.
  7. Add the wine, stirring to remove any rice from the bottom of the pot.
  8. Continue stirring until the rice completely absorbs the wine.
  9. Add mushrooms and stock. Stir again.
  10. Close the IP and set the knob to Sealing.
  11. Press Manual and set to 7 minutes at High pressure.
  12. At the end of cooking time, do a quick release (QR) of the pressure. (The risotto may look quite wet at this point.)
  13. Vigorously stir the rice to absorb the extra liquid.
  14. Taste and adjust seasonings. I like to add some soy sauce, and then taste for seasonings again, adding Creole seasoning, salt, and pepper.
  15. Stir in the garbanzo beans and any herbs you like.
  16. Stir in the tofu mayo or hummus for a smoother finish.
  17. Garnish with extra herbs and serve immediately.


*If avoiding salt, substitute a seasoning such as Spike or Herbamare.
** I have not created my own tofu mayo recipe, as I make the the Forks Over Knives recipe (https://www.forksoverknives.com/vegan-sandwiches-basics/#gs.tbz5qx) and tweak it a bit to my taste w/ more lemon and adding a bit of garlic. I've not measured the tweaks exactly, though.
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Post  LilBittyBean 1/18/2020, 7:19 pm

I apologize in advance for any typos. I'm still working on this one and need to make it again, once I create my own green enchilada sauce. For anyone not worried about oil, there are quite a few of pre-made sauces out there. I bought Frontera's green sauce and, once I opened the packet, could see the oil in it. Sad  Ended up using it, but it isn't ideal for me.

Black Bean and Roasted Sweet Potato Enchiladas

For the sweet potatoes (Can be roasted in advance.):
1 large sweet potato*, peeled and cut into ½" cubes
2 tsp chili powder
1 tsp smoked paprika
1 medium red onion, chunked

For the remainder of the filling:
2½ C green enchilada sauce**
¾ C red onions, diced
2 cloves garlic, minced
10oz can RoTel tomatoes with chiles, drained
1 C roasted corn kernels (I used Trader Joe's frozen roasted corn.)
15 oz black beans, boiled (If canned, rinse and drain the beans.)
1 tsp garlic powder
½ lime, juiced
taco seasoning, salt and pepper (to taste)***
10 - 12 tortillas (I used La Tortilla Factory White Corn & Wheat small size.)
 
For serving:
3 green onions, green and white parts, sliced
1 handful of cilantro, chopped
remaining green enchilada sauce****


  1. Preheat oven to 425°.
  2. Toss the sweet potato cubes and onions with the chili powder and the smoked paprika.
  3. Roast for approximately 30 mins (or til sweet potatoes are tender), turning occasionally.
  4. When sweet potatoes are done, remove the pan from oven and let cool slightly.
  5. Using a kitchen scissor, snip the onion into bite-sized pieces. Set aside.
  6. Turn oven down to 400°.
  7. Pour about 1 C of the sauce into a 9x13" pan. 
  8. Set aside the pan and the remaining sauce.
  9. Place half of the tortillas on a microwavable plate, cover with a clean, damp kitchen towel. Microwave the tortillas in 30-second intervals until warmed through.
  10. Heat a medium, non-stick pot or pan on medium heat. 
  11. Add the RoTel, corn, beans, garlic, onions, and sweet potato, stirring gently until heated through.
  12. Remove from the heat, add the lime juice, taco seasoning, garlic powder, salt & pepper. Taste and adjust.
  13. Remove tortillas from microwave.
  14. Lay a tortilla on a flat surface and spoon the filling onto the middle of the tortilla.
  15. Add about 1 Tbsp of the green sauce to each.
  16. Roll up tortilla and place seam-side down into the prepared 9x13 pan.
  17. Continue with the warmed tortillas, then warm the other half of the tortillas in the oven. 
  18. Continue assembly until all tortillas are used. 
  19. Spoon 1 Tbsp of green sauce atop each enchilada.
  20. Should any filling remain, spoon it around the edges of the pan, or use as a topping or set aside for another use.
  21. Bake @ 400° for 25 min.
  22. Let cool 5-10 min.
  23. To serve, top with green onion, cilantro, and additional sauce(s).



*I've subbed cubed pumpkin and butternut squash for the sweet potatoes with tasty results.
**I purchased a green enchilada sauce (which turned out to have some oil in it, though it was not labeled as such); To that end, I will be working on an original, oil-free one soon.
***Use a salt-free taco seasoning or other salt-free seasoning if sodium is an issue.
****Feel free to also add a WFPB-compliant red enchilada sauce to the top in addition to the green enchilada sauce.


Last edited by LilBittyBean on 1/18/2020, 7:20 pm; edited 1 time in total (Reason for editing : clarification)
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Post  markqz 1/18/2020, 9:09 pm

I've used this pressure cooker lentil soup recipe several times. It's been well received. And, made with the pressure cooker, it's very fast.
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Post  has55 1/19/2020, 7:43 am

borrowed this from the rawmazing website.  Arugula and Corn Salad with Avocado Dressing


Plant-Based Diet - Page 2 ArugulaCorn
Arugula and Corn Salad with Avocado Dressing
Serves 4-6

Salad:


  • 4 cups baby arugula
  • 3 cups fresh corn (from 4 ears)
  • 1 pint cherry tomatoes, quartered
  • 3 cups yellow squash noodles*

 

Dressing:


  • 3 cloves garlic
  • 2 avocados
  • 1/3 cup hemp seeds
  • 1/4 cup nutritional yeast
  • 1/4 cup water
  • 2 tablespoons lemon juice
  • 1/4 cup basil
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Post  sanderson 1/20/2020, 5:33 pm

Thank you guys. thanks

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Post  countrynaturals 1/22/2020, 2:26 pm

Plant-Based Diet - Page 2 671790 Okay, here we go. Hubby's blood sugar is out of control. Metformin makes his blood sugar go up. Insulin makes his blood sugar go up. We're forced to either give up or go to a plant-based diet, so here we are -- kicking and screaming. Mad 

We bought the cheapie version of that Zazz vibration exercise machine. It should be here on Friday.Plant-Based Diet - Page 2 1666079590

If these 2 things don't turn him around, I don't know what's left to try.  very sad
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Post  countrynaturals 1/22/2020, 2:37 pm

June m wrote: Tofu chocolate cream pie is great if you want sweet but also protein.  Use shelf stable firm tofu, 1can coconut milk, and honey to sweeten, 1 bag dairy free chocolate chips melted.  Very creamy and grandson loves it even frozen for his ice cream
Gotta try this one. thankyou , June.
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Post  countrynaturals 1/22/2020, 2:44 pm

@trolleydriver wrote:A couple of our favourites are portabello mushroom pot roast (no meat) and portabello mushroom hamburgers. There should be recipes online.

AWESOME! Hubby loves portabello mushrooms.
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Post  donnainzone5 1/22/2020, 6:21 pm

I also love portobello mushrooms!  However, my own protein needs are in excess of most plant-based diets.  For example, I have carbohydrate intolerance, though not severe.  

Over my many decades, I've observed that I do best on high-protein, relatively low- carbohydrate diets.  Not that I have any objection to adding more low-carb, plant-based foods.
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Post  countrynaturals 1/22/2020, 9:05 pm

@Me wrote:We bought the cheapie version of that Zazz vibration exercise machine. It should be here on Friday.
It arrived early. We both tried it and were very impressed. Now to see if we get results. idk
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Post  plantoid 1/25/2020, 1:19 pm

Laughing   My compost bin has a plant based diet  Laughing 

sunny  I've decided to not have one ,  after I saw the size elephants & hippo's get to .  Cool    rofl
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Post  OhioGardener 1/25/2020, 2:37 pm

@plantoid wrote:Laughing  My compost bin has a plant based diet  Laughing 

sunny  I've decided to not have one, after I saw the size elephants & hippo's get to .  Cool    rofl

funny post   lol!


...Think it is time to put some short ribs in the pressure cooker...   sunny

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Post  countrynaturals 1/25/2020, 3:07 pm

@plantoid wrote:Laughing   My compost bin has a plant based diet  Laughing 

sunny  I've decided to not have one ,  after I saw the size elephants & hippo's get to .  Cool    rofl
I think gorillas eat a plant-based diet, too. Rolling Eyes Hubby and I tried it -- no results and we hated it. The vibration machine, however, seems to be working for Hubby -- not for me -- but I have my treadmill, which I love. I love you
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Post  OhioGardener 1/25/2020, 5:15 pm

@countrynaturals wrote: The vibration machine, however, seems to be working for Hubby -- not for me -- but I have my treadmill, which I love. I love you

Diet & Exercise are key to controlling and/or reversing Type II Diabetes. By increasing exercise and eliminating white foods, starchy vegetables, and high glycemic index foods, I successfully reversed it to "pre-diabetic".   Some meat protein is a key part of my diet, but I don't overdo it. Due the amount of food we grow and preserve, we very, very seldom buy canned or frozen vegetables or fruit, so there is very little sugar our diet.

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Post  countrynaturals 1/25/2020, 6:06 pm

@OhioGardener wrote:
@countrynaturals wrote: The vibration machine, however, seems to be working for Hubby -- not for me -- but I have my treadmill, which I love. I love you

Diet & Exercise are key to controlling and/or reversing Type II Diabetes. By increasing exercise and eliminating white foods, starchy vegetables, and high glycemic index foods, I successfully reversed it to "pre-diabetic".   Some meat protein is a key part of my diet, but I don't overdo it. Due the amount of food we grow and preserve, we very, very seldom buy canned or frozen vegetables or fruit, so there is very little sugar our diet.
Awesome! You're my new hero. I love you

Hubby's problem was that his health got so bad, he had to give up exercise a few months ago, which made things even worse. Now that all he has to do is stand on this machine to get most of the benefits of a real workout, the results have been amazing, but it's only been 2 days, so we still have to be "cautiously optimistic" for a little while longer. bounce
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Post  sanderson 1/25/2020, 11:21 pm

@plantoid wrote:Laughing   My compost bin has a plant based diet  Laughing 

sunny  I've decided to not have one ,  after I saw the size elephants & hippo's get to .  Cool    rofl
rofl

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Post  sonofson 4/8/2021, 5:37 am

Hey guys. I have read all the comments on this thread, but have not found an answer to my question. I try different types of food and now I want to try a plant-based diet. But I love meat and coffee in the morning with toast. I can probably refuse toast and meat, but I don't want to give up coffee, because I drink it several times during the day. Is it possible to drink coffee with this diet? Will it harm my diet?
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Post  OhioGardener 4/8/2021, 7:03 am

@sonofson wrote:Is it possible to drink coffee with this diet? Will it harm my diet?

Interesting question? Don't know if I'd survive without my coffee, or worse, I don't know if my wife would survive me without my coffee. Smile 

Found this very interesting article, with references, on this very subject:
https://plantproof.com/coffee-is-it-healthy/

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Post  sanderson 4/8/2021, 8:31 am

@OhioGardener wrote:Interesting question? Don't know if I'd survive without my coffee, or worse, I don't know if my wife would survive me without my coffee. Smile 
 rofl  reading

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Post  yolos 4/8/2021, 10:44 am

Coffee is a plant.  So isn't it plant based.
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