Saturday, November 29, 2014

Dr. Fuhrman's Healthy Chocolate Cake


1 2/3 cups whole wheat pastry flour
1 teaspoon baking powder
3 teaspoons baking soda
3 1/2 cups pitted dates, divided
1 cup pineapple chunks in own juice, drained
1 banana
1 cup unsweetened applesauce
1 cup shredded beets
3/4 cup shredded carrots
1/2 cup shredded zucchini
3 tablespoons Dr. Fuhrman's Cocoa Powder or other natural cocoa powder
1/2 cup currants
1 cup chopped walnuts
1 1/2 cups water
2 teaspoons vanilla extract
1 cup raw macadamia nuts or raw cashews, unsalted
1 cup vanilla soy milk
2/3 cup pitted dates
1/3 cup brazil nuts or hazelnuts
2 tablespoons cocoa powder
1 teaspoon vanilla extract


Preheat oven to 350 degrees.
Mix flour, baking powder, and baking soda in a small bowl.
Set aside.
In blender or food processor, puree 3 cups of the dates, pineapple,
banana, and applesauce.
Slice remaining 1/2 cup dates into 1/2 inch thick pieces. In large
bowl, mix sliced dates, beets, carrots, zucchini, cocoa powder,
currants, walnuts, water, vanilla and flour mixture.
Add the blended mixture and mix well. Spread in a 9.5" X 13.5"
nonstick baking pan.
Bake for 1 hour or until a toothpick inserted into the center
comes out clean.

Using a high powered blender*, combine all icing ingredients until
smooth and creamy. Place a dollop over warm cake and serve. If desired,
you may spread on cooled cake instead.
* A food processor may be used to combine icing
ingredients but the icing will not be as smooth.


Friday, November 21, 2014

Pasta Fagioli with Cranberry Beans and Kale

Using a pressure cooker cuts the time it takes to cook dried beans by about half, but I’ve also included regular cooking directions at the end of the recipe.


  • 2 cups dried cranberry beans, borlotti beans, or pinto beans (soaked for at least an hour–see step 1)
  • 1 medium onion, chopped
  • 2 ribs celery, chopped
  • 7 cloves garlic, minced and divided
  • 1 teaspoon fresh rosemary, minced (or 1/2 tsp. dried)
  • 1/4 teaspoon red pepper flakes
  • 26 ounces chopped tomatoes, canned
  • 3 teaspoons dried basil leaves, divided
  • 2 teaspoons dried oregano, divided
  • 1/2 teaspoon smoked paprika
  • 2 teaspoons salt (optional or to taste)
  • 2 cups small pasta, whole grain or gluten-free preferred
  • 10 ounces kale, stems removed and leaves chopped (4-6 cups chopped)
  • 3 tablespoons nutritional yeast
  • freshly-ground black pepper, to taste


  1. At least an hour before cooking: Check the beans for rocks and other debris and rinse them well. Then do a quick soak by placing the beans in a pot or pressure cooker, covering with 2 inches of water, and bringing to a boil. Boil for 1 minute. Remove from heat and let stand for at least 1 hour. Drain well and rinse. Set aside. (Alternately, soak overnight, drain well, and rinse.)
  2. Heat your pressure cooker (use the Sauté or Brown button on electric PC’s). Add the onion and a pinch of baking soda (optional) and cook until it begins to soften, adding water by the tablespoon if necessary to prevent sticking. Add the celery, half of the garlic, the rosemary, and the red pepper flakes and cook for another 2 minutes.
  3. Add the tomatoes, 2 teaspoons of basil, 1 teaspoon oregano, and the smoked paprika. Heat, stirring, until hot.
  4. Add the drained beans, 6 cups of water or vegetable broth, and salt, if you desire. Lock the lid in place, bring to high pressure, and cook at high pressure for 10 minutes. (Electric PC’s: select Manual and set the time to 10 minutes.) After 10 minutes at high pressure, remove from heat or turn off electric cooker and allow the pressure to come down naturally for 15 minutes. Release all pressure using a quick release. Carefully open the lid and check the beans. If they are not all completely softened and cooked, replace the lid and bring to high pressure for another minute or two. Quick-release pressure and check beans again. Do this until the beans are all tender.
  5. Once the beans are done, add the reserved garlic, basil, and oregano and check to see if additional salt is needed. Add the pasta and return to medium heat (electric PC–use Sauté or Brown setting). Cook, stirring frequently, until the pasta is almost al dente–just a touch undercooked. Stir in the kale, turn off the heat, and cover the cooker. Allow the kale to cook in the residual heat for about 5 minutes. Check kale and pasta for tenderness and add more time if needed. Stir in nutritional yeast and freshly ground black pepper to taste and serve.

I always cook the pasta separately on the stove.  After the soup is done pressure cooking, I add the kale, let that wilt, and then add in the pasta, nutritional yeast, and black pepper.


No Pressure Cooker Directions:
Follow the directions in steps 1 through 3, using a large, heavy pot. Then add the dried beans, salt, and 8 cups of water or broth. Cover and bring to a boil. Reduce the heat to low and simmer until beans are tender, adding more water if necessary. Allow 1 1/2 to 2 hours for beans to cook.
Uncover the pot and bring back to a boil. Add the pasta and reserved seasonings and check the liquid level–there should be enough to cover the pasta completely; if not, add more. Cook until pasta is al dente. Add the kale, cover the pot, and cook on low for 3-5 minutes. Add nutritional yeast and black pepper to taste.
Preparation time: 15 minute(s) | Cooking time: 1 hour(s)

Number of servings (yield): 8
Nutrition (per serving): 329 calories, 14 calories from fat, 1.6g total fat, 0mg cholesterol, 817.5mg sodium (including 2 tsp. salt), 937.2mg potassium, 61.7g carbohydrates, 15g fiber, 3.7g sugar, 19g protein.

Recipe from here:

Thursday, November 6, 2014

Chef AJ's Overnight Muesli

1/2 cup gluten-free oats
2 Tablespoons currants
1 Tablespoon chia seeds
1/2 teaspoon apple pie spice (or cinnamon)
2 ounces apple juice
2 ounces unsweetened almond milk
1 teaspoon alcohol-free vanilla (optional)
fresh apple

Place gluten-free oats, currants, chia seeds and apple pie spice into a mixing bowl. Add apple juice and unsweetened almond milk. Add alcohol-free vanilla (optional) if using. Grate fresh apple over the top of the bowl. Mix. Place in refrigerator overnight.

Cauli-power Fettucine Alfredo (from Oh She Glows)


  • 4 heaping cups cauliflower florets (1 small/medium cauliflower)
  • 1/2 tablespoon extra virgin olive oil (optional)
  • 1 tablespoon minced garlic (from 2 med/lg cloves)
  • 1/2 cup unsweetened and unflavoured almond milk (or non-dairy milk of choice)
  • 1/4 cup nutritional yeast
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon onion powder
  • 1/4-1/2 teaspoon garlic powder
  • 3/4 teaspoon fine grain sea salt, or to taste (optional)
  • 1/4-1/2 teaspoon pepper, to taste
  • Fettuccine pasta of choice
  • Fresh parsley, for garnish
  1. Add cauliflower florets in a large pot and cover with water. Bring to a low boil. Once boiling, cook for another 3-7 minutes until fork tender. Drain.
  2. Meanwhile, add the oil into a skillet and saute the minced garlic over low heat for 4-5 minutes until softened and fragrant, but not browned. (or water sauté)
  3. In a high speed blender, add the cooked and drained cauliflower, sauteed garlic, milk, nutritional yeast, lemon juice, onion powder, garlic powder, salt, and pepper. Blend until a super smooth sauce forms. If using a Vitamix use the tamper stick as needed. The key here is to get a really smooth sauce so don't be afraid to let it run for a minute or so. Set aside.
  4. Bring a large pot of water to a boil. Add your desired amount of pasta and boil for the time instructed on the package. Drain pasta.
  5. Add cauliflower sauce into the pot (you can use the same pot!) and add the drained pasta. Heat over low-medium until heated enough to your liking. Salt again to taste (the pasta dilutes the flavour).
  6. Serve with fresh minced parsley and black pepper. Feel free to add in your favourite sauteed or roasted vegetables. I think peas, spinach, mushrooms, or broccoli would work very nicely!
Notes: 1) To make this pasta sauce extra decadent-tasting, add a tablespoon or two of vegan butter into the sauce. 2) To make this dish gluten-free, use gluten-free pasta. 3) To make this nut-free, use a nut-free non-dairy milk such as soy milk instead of almond milk. Be sure to use unsweetened and unflavoured milk.

Recipe from:

Blueberry Muffins

Ingredients 12 Medjool dates, pitted and chopped (about 1-1/2 cups or 8 ounces)
1 cup non-dairy milk
1-½ cups old fashioned rolled oats
¾ cup millet
2 teaspoons baking powder
½ teaspoon ground cardamom
½ cup applesauce
1 teaspoon lemon zest, packed
1 cup fresh or frozen blueberries (if frozen, do not thaw first)
½ cup roughly chopped walnuts

1. Preheat oven to 350. In a small bowl, cover the chopped dates with the non-dairy milk and set aside (so the dates may soften).

2. Grind oats and millet into a flour in your blender (a high-speed blender will do a finer job) and place into a mixing bowl. Add the baking powder and cardamom to this and stir with a fork.

3. Place the dates and non-dairy milk into a blender and blend until smooth. Add this date mixture to the bowl of dry ingredients along with the applesauce and lemon zest, and mix with a spoon until all the dry ingredients have disappeared.

4. Gently fold in the blueberries and chopped walnuts. Spoon the batter into a silicone muffin pan or parchment muffin papers in a metal pan, filling each muffin cup about 3/4 full. (Since the batter has no oil, I have found that regular cupcake papers tend to stick to the muffins).

5. Bake for 30 minutes. The muffins will be done when the tops have begun to brown and cracks appear, and when a toothpick inserted comes out clean. Let cool in the pan for at least 15 to 20 minutes before removing.

Preparation: 30 minutes
Cooking: 30 minutes
Makes: 1 dozen muffins

Recipe from:

Chef AJ's Yummy Sauce

1 - 15 ounce can cannellini beans, rinsed and drained (or 1.5 cups of cooked beans)
Juice and zest of one organic lemon (if the lemon does not yield 1/4 of a cup of juice, then add more lemon juice)
1/2 cup water
2 Tablespoons salt-free mustard (I use Westbrae Stoneground)
3/4 ounce pitted dates (approximately 3 deglet noor dates)
1 clove garlic

Place all ingredients in a blender and blend until smooth. If you are using a high-powered blender, you can make this sauce warm to serve over rice and veggies. It is also delicious cold massaged into shredded cabbage for "Yummy Slaw".