Chapter 4 Recipes – Adding Flavor & Reducing Sodium

Mix

• ¼ cup dried parsley flakes
• 2 tablespoons dried tarragon
• 1 tablespoon dried oregano
• 1 tablespoon dill weed
• 1 tablespoon celery flakes

Mix

• 2 tablespoons dried basil
• 2 tablespoons dried marjoram
• 1 tablespoon garlic powder
• 1 tablespoon dried oregano
• 2 teaspoons thyme
• 2 teaspoons crushed dried rosemary
• 2 teaspoons crushed red pepper

Mix

• ¼ cup chili powder
• 1 tablespoon ground cumin
• 1 tablespoon onion powder
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1 teaspoon ground red pepper
• ½ teaspoon cinnamon

Ingredients

• 2 tablespoons organic cane sugar
• ½ teaspoon sea salt
• 1 packet rapid rise yeast
• 1 2/3 cups unbleached AP flour – combined with 1/3 cup whole wheat pastry flour (have some extra on hand for kneading)
• ½ unsweetened almond milk
• ¼ water
• 2 tablespoon vegan butter
• ½ cup finely chopped fresh herbs of choice, such as rosemary

Instructions

1. Wash hands. Preheat the oven to warm.
2. In a large mixing bowl, combine 3/4 cup flour, rosemary, yeast, sugar, and salt.
3. In a small saucepan over medium heat, heat the almond milk and butter until warm. Use a thermometer to measure to 110-120 ℉. Note that if it’s too hot, it can kill the yeast.
4. Add the warmed water, milk, and butter to the dry ingredients and whisk or beat for 2 minutes, scraping sides as needed.
5. Add 1/4 cup more flour and beat for another 2 minutes. Add only enough of the remaining flour to make a soft dough. Place in a lightly floured surface and knead until smooth and elastic; let rest for 10 minutes.
6. Divide the dough into 12 pieces and shape them into balls. Place in a greased 8×8 dish or 8-inch round pan. Cover and let rise in a warmed (but not on) oven until doubled in size – about 30-45 minutes.
7. Preheat the oven to 375℉ and brush the tops with additional melted vegan butter. Bake for 18-20 minutes, or until a light golden brown color.

Sodium: 135 mg per 1 roll

Adapted from minimalistbaker.com

Ingredients

• Bunches of Rosemary, thyme, or sage
• Large bunch of parsley sprigs
• 3 bay leaves
• 2 crushed garlic cloves
• Black peppercorns
• 1 cup of cooked brown rice

Instructions

1. Wash hands. Wash produce.
2. Combine 6 cups of water with a small handful of fresh rosemary, thyme, or sage, a large bunch of parsley sprigs, bay leaves, and garlic cloves, and a pinch of black peppercorns.
3. Bring to a simmer, then quickly turn off the heat; let sit for a few minutes and then strain.
4. Add the desired amount of rice; serve.

Adapted from cooking.NYTimes.com

Ingredients

• ½ cup Greek yogurt
• 2 tablespoons finely chopped cilantro
• 1 teaspoon finely chopped mint
• 1 teaspoon minced jalapeño
• Salt
• Cucumber

Instructions

1. Wash Hands. Wash produce.
2. Stir together yogurt, cilantro, mint, jalapeño, and a pinch of salt.
3. Serve with cucumber slices.

Adapted from cooking.NYTimes.com

Ingredients

• 3/4 cup rice vinegar
• 2 garlic cloves
• 3 tablespoons dark molasses
• 1 tablespoon onion powder
• 1 cup of cooked whole grain rice

Instructions

1. Wash hands.
2. Heat vinegar until very hot, but not yet boiling.
3. Slice peeled garlic cloves; add to hot vinegar on the stovetop.
4. Cover and let stand overnight in the refrigerator.
5. Discard garlic.
6. Combine vinegar with molasses and onion powder in a glass jar.
7. Refrigerate; warm and shake well before using. It will last about 1 month in the refrigerator.

Adapted from Davita.com

Ingredients

• 1 cup fresh basil
• 2 tablespoons nutritional yeast
• 2 tablespoons walnuts
• 1 ½ teaspoons of freshly squeezed lemon juice
• 1 teaspoon minced garlic
• ¼ cup water
• Black pepper to taste
• 1 cup of cooked gluten-free penne pasta of choice

Instructions

1. Wash hands. Wash produce.
2. Make pasta according to package directions.
3. Combine all ingredients, except for the water in a food processor and blend. Slowly add water until desired consistency is achieved. Add black pepper to taste and serve.

Adapted from The Fab Four Cookbook, Rosane Oliveira, PhD

Ingredients

• 1 cup flat-leaf parsley, minced
• 1/2 cup carrot, grated
• 1/2 cup onion, minced
• 1/2 cup red bell pepper, minced
• 1/3 cup extra virgin olive oil
• 3 tablespoons white vinegar
• 1 teaspoon dried oregano
• 1 teaspoon red pepper flakes
• 1/2 teaspoon black pepper
• 1/4 cup low-sodium vegetable broth
• 1 cup of cooked quinoa
• 1 cup of halved cherry tomatoes (optional)
• Crumbled feta (optional)

Instructions

1. Wash hands. Wash produce.
2. Prepare quinoa as directed on the package. Let cool.
3. Combine all ingredients except broth in a large bowl.
4. Whisk to mix well. Add small amounts of broth to moisten the sauce until it is the consistency of applesauce.
5. Taste and add 1-2 tablespoons more vinegar if desired. Serve over cool quinoa; garnish with tomatoes and feta if desired.

Adapted from Davita.com

ROASTED GARLIC PUREE

Ingredients

• 3 heads of garlic

Instructions

1. Wash hands. Preheat the oven to 400 ℉.
2. Cut off the top third of the garlic head. The cloves should be exposed. Wrap the garlic loosely in foil.
3. Roast for approximately 1 hour, until the heads are soft.
4. Press the pulp through a strainer to remove the skins.
5. If desired, add some olive oil for a smoother finish, or thin with broth.

MARINARA

Ingredients

• 1 cup sweet potato, diced
• ¼ red uncooked red lentils
• 3 ½ cups tomatoes crushed
• 1 tablespoon of Olive oil
• 2 cups of cooked pasta of choice

Instructions

1. Wash hands with soap and water. Wash produce. Clean and rinse lentils.
2. Sauté sweet potato and lentils in a tablespoon of olive oil in a pot on the stovetop. Add water as needed, instead of additional oil. Sauté until lentils and sweet potato are softened.
3. Add crushed tomatoes and stir. Bring the pot to a boil; cover and reduce heat and simmer until contents are soft – about 30 minutes. Prepare pasta per package directions.
4. Add garlic puree to the pot. Using an immersion blender, puree all the ingredients.
5. Serve with pasta of choice.

Adapted from The Fab Four Cookbook, Rosane Oliveira, PhD

Ingredients

• 1 cup canned cannellini beans
• 1/2 cup milk of choice, preferably unsweetened
• 5 tbsp. nutritional yeast
• 1/8 tsp garlic powder
• 1/2 tsp white or apple cider vinegar
• 2 tsp olive oil
• pinch turmeric, thyme, rosemary
• 1 head of steamed broccoli, cut into spears.

Instructions

1. Wash hands with soap and water. Wash produce.
2. Drain and rinse beans. Blend together all ingredients with a hand blender.
3. Transfer to a pot and heat on low, stirring occasionally.
4. Add more milk if a thinner sauce is desired.
5. Add in seasonings and serve over broccoli.

Adapted from chocolatecoveredkatie.com

Ingredients

• 1 ½ tablespoon rice vinegar
• 1 ½ tablespoon low sodium tamari
• 1 ½ teaspoon agave syrup
• 1 teaspoon minced garlic
• ½ teaspoon arrowroot
• ¼ teaspoon red pepper flakes
• Black pepper
• 1 cup cooked brown rice

Instructions

1. Wash hands.
2. Mix together all ingredients in a small bowl; serve with rice.

Adapted from The Fab Four Cookbook, Rosane Oliveira, PhD