Roast Cauliflower with No-Fat Brown Gravy (Gluten-Free, Vegan)





Delicious Roast Cauliflower with Delectable No-Fat Brown Gravy
I know that you have likely seen this roast cauliflower picture on Facebook or Pinterest.  Well, I did too.  So, I went looking for recipes and couldn't find any that met my chief requirement for the sauce: NO fat.  So I made up my own recipe that I think is super delicious.  I invite you to try it.

ROAST CAULIFLOWER:

HEAT oven to 425 degrees Fahrenheit.
REMOVE leaves and bottom of core from Cauliflower so that it stands upright nicely.
TOSS Cauliflower in a bowl (or large baggy) with 2 tsp. of Olive Oil and about 1 tsp. of Celtic Sea Salt or Kosher Salt.
PUT IN OVEN for about 20-30 minutes to roast.

MAKE BEAN SAUCE/GRAVY:

COMBINE the following in a saucepan, and cook, stirring occasionally, for about 10 - 15 minutes:

1- 2 C. Cooked Mashed Beans (I used Pinto Beans, but other legumes would also be great)
2-4      Garlic cloves, grated
1 -2 T. Nutritional Yeast
1 tsp.   Celtic Sea Salt
1/2-1 C. Water or Vegetable Broth

TURN DOWN heat to lowest setting and put a lid on the gravy until the cauliflower is finished baking and is fork tender.

REMOVE Cauliflower from oven.

POUR Gravy over, and cut into 4-6 pieces as you would if you were carving up a regular roast.  Feeds 2 - 4 people depending on whether you are eating it as part of a larger meal, or if it IS the whole meal.

Enjoy!

~Recipe by Cynthia



Curried Yam and Lentil Soup (Gluten-Free, Vegan)





Warming, delicious Curried Yam and Lentil Soup (Gluten-Free, Vegan)
This soup was not actually demo'd in any of our cooking classes, but my good friend Mary Lou Johnson made it for a recent Church potluck and I feel that the recipe deserves to be on our website.  It's a 'brothy' curry soup, meaning that it isn't whirred up with a blender.  The flavours meld together so nicely, it was perfect during a time of joyful fellowship on a cool rainy day, and I'm sure you'll enjoy it too if you try it!

INGREDIENTS:

  • 2 T. Coconut Oil
  • 1 medium Onion, roughly chopped
  • 3 cloves Garlic, minced
  • 1 T. fresh Ginger, grated
  • 2 T. Curry Powder
  • 1 tsp. Celtic Sea Salt (and those 82+minerals)
  • 1/s tsp. Black Pepper
  • 4 chopped plum Tomatoes (or 1- 14 oz. can chopped Tomatoes)
  • 1 C. dry Green Lentils
  • 1 qt./liter of Vegetable Stock or Water
  • 1- 14 fl.oz. C. Coconut Milk
  • 3 Sweet Potatoes/Yams, peeled and cut into 1/2 inch pieces
  • 1 small Zucchini, roughly chopped
  • 1/2 C. Green Beans, cut in fours
  • 12 C. Fresh Parsley, chopped
METHOD:
  1. On medium-high burner, heat Coconut Oil in a saucepan
  2. Add in Onion and cook, stirring occasionally until translucent, about 3 minutes
  3. Add in Garlic and Ginger, and cook for 1 minute
  4. Stir in Curry powder, Salt and Pepper and cook, stirring, until the powder darkens and is fragrant.(1-2 minutes)
  5. Stir in Tomatoes and Lentils.
  6. Add Stock and Coconut Milk.  
  7. Bring to BOIL.  Partially cover and reduce to LOW so soup bubbles gently.
  8. Cook, stirring occasionally, until Lentils begin to soften (about 15 minutes)
  9. Stir in Potatoes, and more Stock (or Water) if mixture starts to look dry.
  10. Cover and cook about 10 minutes.  Stir in Yams, Zucchini and Green Beans adding more Water if needed.  Keep it brothy!  
  11. Cover and cook another 5 - 10 minutes until all vegetables are tender.  
  12. Stir in Parsley, and Salt and Pepper to taste.

Recipe for GARLICKY CASHEW SPAGHETTI SAUCE (Alfredo Sauce) - Vegan, Gluten-Free, Dairy-Free



Garlicky Cashew Alfredo Sauce on Baked Spaghetti Squash - Plant-Based Power with YUM

COOK in Mushroom or Vegetable BROTH (2 cubes in 1 C. water) for 8 minutes, or until broth has gone way down, watching so it doesn't burn:
1 1/2 C. chopped ONION (about 3 small to medium size onions)
ADD IN:
4 minced GARLIC for a couple of minutes
BLEND ABOVE with the following:
1/2 T. CELTIC SEA SALT
1/4 tsp. fresh-ground BLACK PEPPER
1/2 C. RAW CASHEWS
1+ T. LEMON or LIME JUICE
1/4+ C. NUTRITIONAL YEAST

If it is a little too thick to blend properly, add in a small amount more broth or hot water.  If you don't have a high-speed blender, like a VitaMix, be sure to soak the cashews for about 5 hours before-hand to make them easier to blend.

Serve immediately over regular pasta or spaghetti squash.  

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Vegan Potato Casserole (egg-free, dairy-free)





Vegan Potato Casserole - real comfort food 

*Approximately 6 Cups peeled, cooked potatoes
*Cool and DICE the potatoes with 2 Cups of Cashew Sour Cream (recipe follows):

CASHEW SOUR CREAM:
*1 C. Water
*1 C. raw Cashews
*1 T. Lemon juice
*1/2 tsp. Celtic Sea Salt
*1 T. Coconut Oil, melted over hot water

ADD TO ABOVE:
*1 c. chopped Green Onions or Chives
*2 T. Chicken-Style Seasoning (No MSG)
*Fake Bacon Bits or diced organic smoked tofu (optional)
MIX WELL, and then turn into a shallow casserole dish.
SPRINKLE on 1 or more cups Toasted Cashew pieces and seasoned Croutons
*Heat through in the oven

The Sabbath Potluck (Fellowship Meal)





Quite often if you arrive unannounced at an Adventist Church-- anywhere, in my experience-- you will be invited to stay for the "fellowship meal" following the service.  For Christians from other denominations or non-Christians, there is often a sort of gasp-look when they realize that there is not only no "unclean" meats, but no "flesh foods" served.  This 'rule' is not universal (or not universally enforced..lol).  In the Philippines under a tent gazebo attached to the church we were served fish, a staple in this community.  Sometimes our native elder brings smoked salmon as an offering to the fellowship meal.  The occasional time I have been invited to someone's home after Church and have been offered a chicken dish.  But in general you can expect a vegetarian (ovo-lacto) potluck-- or less frequently, a strictly vegan meal-- at the Sabbath Fellowship.

Yummy Vietnamese Vegetarian Recipes
I personally enjoy the ethnic diversity of the vegetarian dishes that often reflects the ethnic make-up of the church body, and enjoy eating at the Saskatoon Central Churches where you might enjoy a perogy and cabbage roll dinner, or some delicious offering from Burma, Central America, the African Continent or Moldova.  But for those who enjoy "plain cooking" (i.e., standard North American), you can count on there being the usual green salads, pasta, and bean dishes, along with the likelihood of potatoes in some form.  Anyhow, I am getting hungry just thinking about the deliciousness of the Potluck / Fellowship Meal.

Which brings up the danger of severely over-eating if you are that way inclined... If you take even a little sampling of each dish you do end up with quite a plateful.  And an array of tempting desserts generally completes the Fellowship Meal.  I do notice that our particular Church deaconess has probably been actively promoting lighter, fruitier dessert fare of late.
 But, still, I can guarantee that if you are a visitor you will be impressed and tempted by the cakes, cookies, pies, and fruit plates, etc. And like in any potluck anywhere, you will be urged and invited and cajoled into trying the "specialty" items of various individual cooks.

This sounds like Healthy Fun!
In our particular congregation, there are numerous vegetarian subsets that make their way onto the potluck menu.  There are vegans who do not eat any animal foods and will bring dishes that do not contain honey, dairy, or eggs.  There are often people who have allergies, or their children do, who will announce that their 'meat substitute' does not contain nuts or gluten.  Many of the delicious meat-like 'patties' are actually made from "gluten flour" so people with wheat and gluten sensitivities will want to know that for sure.  Soy is also fairly prevalent in some potlucks and those who are sensitive will want to ask about what is used in the 'burger' or 'cheesecake' for instance.  It would be very useful
for the contributors of food at potlucks to have a clearly written-up list of ingredients so that those with
sensitivities do not run into trouble.  Do you do this at your Church's potluck?  What feedback have you received?  Most hostesses /members (deaconesses often) at the Fellowship Meal will bend over backwards to point out the foods that do not contain the ingredients that are on your no-no list.  For instance, I find that many of our members are eating gluten-free, and we are quite aware of the strict vegans.  Most of us pride ourselves in bringing a small assortment of dishes that fit the bill for those with gluten-sensitivity or those with nut allergies.
Over 300 Recipes- Almost 1000 Reviews!

If you are reading this and have never considered going to a Seventh-day Adventist service, but are intrigued by the idea of a great (free) vegetarian smorgasbord for Saturday lunch, please know that you are very welcome to come just for the meal!  I would recommend phoning your nearest Adventist Church to find out if they do indeed have a fellowship meal on whatever Saturday you would like to attend, and to let them know that you will be there because you read about how great the meals are in a blog on the Internet.  You might also want to ask when (or if) they will be offering Vegetarian Cooking Classes in the community.  And then, go forth and enjoy the food and fellowship!

Why I take a Day Off Every Week

ANOTHER Melty Cheez Recipe (Vegan, Egg-free, Dairy-free, Gluten-Free)




There are already several recipes for Vegan Cheez recipes on this site, each a little different from the other, so why another one?  Well, I was thinking about my fave store-bought vegan cheese (Daiya brand) and recall that its main ingredient is tapioca starch.  I thought I could make a pretty nice melty cheese with that in mind, and I did!  Here is a picture of the ingredients:

1. In a pot on medium heat, measure in the following and whisk together for about 30 seconds or so:

  • 4 T. Coconut Oil
  • 5 T. Tapioca Flour/Starch

2. Slowly add in:

  • 2 1/2 C. non-dairy Mylk (I used the Coconut-Almond Milk Combo)

3. When the mix is blended and bubbly, turn the heat down to low and whisk in the following:

  • 2 T. , rounded, Nutritional Yeast
  • 1 T. Garlic Powder
  • 1/2 tsp. Celtic Sea Salt
  • 1/2 tsp. Dijon Mustard
  • 1 T. fresh Lemon Juice
  • 1/2 tsp. Turmeric
  • 1 T. Almond Butter
Blend until smooth -- it will thicken even more as it cools.

You could well add chopped chillies to this recipe to make a great nacho sauce.

I also added more Celtic Sea Salt and a turn of black pepper to amp up the flavour a little at the end.
Another Melty Cheez: Thick and Yummy
Other Cheesy Sauce or Spread Recipes in this Blog include:




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"meatballs" 21-day vegan kickstart 3-bean casserole 4660 Headquarters Rd. adventist christian Adventist cooking school agar agar Alberta allergies allspice almond butter almond flour almond meal almond milk Almond Sour Cream almondine almonds amaranth American cheez Anaheim anise ANOTHER Melty Cheez Recipe apple Apple Duff applesauce apricot arroz verde arugula avocado avocado-cucumber appetizer baby carrots baby spinach baked potato Baked Tofu balsamic vinegar bamboo shoots banana mash bannock barbanzos barley barley corn casserole barley-pecan burgers barley-sunflower burger basil basil leaves bay leaf bay leaves BBQ BBQ Sauce bean medley bean sandwich spread bean sprouts beans beef-flavor Beet-Barley Borsch beets bell pepper black bean patties blackberries blanched almonds blend blender blueberries bonus quinoa salad recipe borscht bouillon bouillon cube bouillon cubes Brazilian black beans bread crumbs bread crumbs OR quinoa bread machine bread maker Bread-Making Tips breading meal 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cinnamon citrus icing class cloves cocoa coconut coconut milk coconut oil coconut oil) Common Defects of Bread and Possible Causes comox valley Comox Valley Adventist Comox Valley Church March 27-29 2015 comox valley seventh-day adventist church comoxadventist.ca confetti contains wheat cook cooked mashed beans cookies squares desserts cooking class coriander coriander seed corn crisps corn flour corn meal corn starch corn tamale bake Corn-Potato Chowder cornmeal cornmeal crust cornstarch costco beans country hash Courtenay BC CourtenayBC couscous cowboy cake cracked wheat flour cracker crumbs cranberries cranberry orange bread cream of broccoli soups crispy crackers crushed chili peppers cucumber cumin currants Curried Lentil Dip Curried Yam and Lentil Soup curry curry powder custard cynthia zirkwitz dairy-free daiya shreds Darlene Blaney PhD NCP CFT dates depression recovery depression treatment dessert dessert topping dextrinize dijon mustard Dr. Darlene Blaney Dr. Darlene Blaney 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greek bean bake green beans green chilies Green Lentils green onions green peas green peppers green rice and spinach green salad dressing green soup greens ground nuts guacamole spread Gung Hai Fat Choy hazelnut hazelnuts health health documentary health message healthier steps healthy choices Healthy Choices Cooking Class Healthy Choices Wellness Weekend healthy choices wellness workshop healthy lifestyle choices herbal bouillon hollandaise sauce recipe honey icing sugar icing sugar instant mashed potato flakes kelp kidney beans lactose-free leek carrot zucchini soup Leek Potato soup leeks lemon lemon juice lemon or lime juice lemons lentil casserole Lentil roast lentils Life At Its Best Lima Bean Casserole lima beans Living Brownies loaf low fat lulu island mac'n'cheez mace make your own almond meal mango maple syrup maple walnut chocolate chip healthy brain cookies march 28 2012 marjoram marmite mary lou johnson mashed potato may 6 2012 class may contain gluten mayo melty cheese 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