• Red Black Brown Lentils - healthy plant-based whole foods ingredients

    Why Plants Rule

    Indian and Italian Cuisines: 6 Things you Already Know about Italian Food Can Help you Understand Indian Cuisine

    “Nobody Can Be an Expert on Indian Food” — Madhur Jaffrey When it comes to Indian cuisine, it can be quite confusing.  Many of us simply aren’t used to 5 different types of Masala, and a typical Indian menu can be quite overwhelming.  However, many of us can understand the basics of Italian cuisine.  We’ve heard that Italian food is marked by regional specialties, pasta is a big deal, dishes focus on a few key ingredients, and an Italian grandma guarantees you will be well-fed.  Here are 6 similarities between Italian and Indian food traditions.  You can use what you know about Italian food to understand some of the basics on Indian cuisine. <img src=”https://static1.squarespace.com/static/536aa794e4b03ee65fc9e2c4/t/5942ef686b8f5b87af5912cb/1497558899630/Rich+Roll+Podcast+Image+with+Whole+Foods+Market+CEO+John+Mackey” alt=”Rich Roll Podcast Image with Whole Foods Market CEO John Mackey” /> 1) Regional Differences: From the North to the South, cuisines vary widely based on geography If you think of how intricate an Italian food map would look, you have a good idea of how an Indian food map also looks: Italian is known for its regional differences.  In the North, you’ll find more polenta and rice dishes, with a preference for using butter. The hot, coastal towns of the South feature fresh seafood and ditch the butter for olive oil.  Even further, small towns will be known for their specific dishes.  You’ll only find braised goat in Campi and salted gray mullet roe in Sardinia. India is also known for strong regional differences.  The north reflects the influence of Muslim neighbors, cooking Roti

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  • Sweet Spicy Raw Pineapple Salsa - Healthy, Gluten-Free, Plant-Based, Oil-Free, Easy, Vegan Mexican Condiment Recipe from Plants-Rule

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    Spicy-Sweet Raw Pineapple Salsa

    Easy  |  Servings: 12  |  Ready In: 10 minutes |  Yield: 6 cups Who says salsa is only for tomatoes?  Swap out the tomatoes for golden pineapple.  The natural sweetness of the fruit works well with the Mexican trinity of cilantro, lime, and spicy jalapeno in this refreshing, easy recipe.  Use this oil-free, spicy condiment over your favorite vegan dishes, like Mushroom Poblano Tacos, Southwestern Black Bean Burgers, or a big Raw Southwestern Corn Salad. Ingredients 1/4 red onion, minced 1 jalapeño, minced, to taste 1/4 teaspoon ground cumin 2 tablespoons lime juice 1/4 teaspoon salt 2 tablespoons chopped cilantro 1 medium pineapple, diced (about 6 cups diced pineapple) How it’s Done To Make the Spicy-Sweet Raw Pineapple Salsa: In a small bowl, combine the red onion, jalapeno, cumin, lime juice, and salt.  Let sit while you chop the cilantro and dice the pineapple. Add the cilantro and pineapple.  Taste to adjust seasoning. Serve chilled or at room temp. Enjoy over Mushroom Poblano Tacos, Southwestern Black Bean Burgers, or a big Raw Southwestern Corn Salad. Chef Katie’s Tips: Grill Flavor: Chef’s Tip:  For even more flavor, grilled the pineapple before dicing. This will give a smoky, charred flavor, perfect for summer. Spice Level: If you prefer more spice, keep the seeds in the jalapeno.  For less spice, omit the jalapeno Watch to Learn More: Nutrition Facts Serving size: 1/12 of a recipe (about 1/2 cup). Calories 40.94 Calories From Fat (2%) 0.97 % Daily Value Total Fat 0.12g <1% Saturated Fat 0.01g

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  • 5-Minute Vegan Macademia Nut Ricotta Geez - Healthy, Plant-Based, Oil-Free, Gluten-Free, Raw, Grain-Free, Vegan Cheese Recipe from Plants-Rule

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    5-Minute Vegan Macadamia Nut Ricotta “Geez!”

    Easy  |  Servings: 16  |  Ready In: 5  minutes |  Yield: about 2 cups Rich, buttery macadamia nuts create a light, fluffy vegan version of your favorite Ricotta cheese.  This simple raw, oil-free recipe comes together in just 5 minutes.  Use this healthy dairy-free replacement in Southwest Sweet Potato Lasagna, on Whole Wheat Flatbread, or Portobello Mushroom Burgers. Ingredients 1 cup macadamia nuts (4 ounces) 1 yellow bell pepper, seeded 1 teaspoon lemon juice 2 tablespoons nutritional yeast 1 teaspoon dried thyme 1/2 teaspoon salt 2 tablespoons fresh chopped parsley 1/4 cup water, as needed How it’s Done: To make the 5-Minute Vegan Macadamia Nut Ricotta “Geez!”:  Place all ingredients except the water in a food processor.  Pulse 15-20 times, until you get a light, fluffy consistency.  You don’t want to totally puree the mixture as you want to have a texture similar to traditional Ricotta cheese.  Scrape down the sides of the bowl and add water, as needed, to reach this consistency. Use in Southwest Sweet Potato Lasagna, on Whole Wheat Flatbread, or Portobello Mushroom Burgers. Chef’ Katie’s Tips Oil-Free Mission: I’m on a mission to get rid of empty calories, and oil is the most calorie-dense food. For this recipe, roasted cashews add rich, nutty flavor, while also bringing healthy fiber and key nutrients. You can substitute with other roasted nuts and seeds (macadamia nuts, Brazil nuts, or sunflower seeds are my favorites). Raw Version: This recipe is totally raw and can be used in raw pasta or

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  • Spicy Broccoli Garlic Spaghetti Squash Bowl with 5-MInute Vegan Cashew Parm - Healthy Dairy-Free, Oil-Free, Plant-Based Vegan Dinner

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    5-Minute Vegan Cashew “Parm”

      Easy  |  Servings: 8  |  Ready In: 5  minutes |  Yield: 1/2 cup This ain’t your typical Parmesan cheese…this is vegan Cashew “Parm!”  This healthy, oil-free recipe comes together in just 5 minutes for rich flavor and authentic texture.  Kid-approved, this is an essential condiment for your oil-free, plant-based diet.  Sprinkle over your favorite Italian dishes like over Gluten-Free Pasta with Marinara, Big ‘Ole Italian Chickpea Salad, or Winter Vegetable Minestrone. Ingredients 1/2 cup roasted cashews 1/4 cup nutritional yeast 1/2 teaspoon dried basil 1/4 teaspoon onion powder 1/4 teaspoon garlic granules 1/2 teaspoon dried thyme salt, to taste How it’s Done: To make the 5-Minute Vegan Cashew “Parm”: Place the cashews in a food processor or mini chopper. Pulse 8-10 times, until you have Parmesan-like consistency.  Combine the chopped cashews with all of the other ingredients.  Enjoy Chef’ Katie’s Tips Oil-Free Mission: I’m on a mission to get rid of empty calories, and oil is the most calorie-dense food. For this recipe, roasted cashews add rich, nutty flavor, while also bringing healthy fiber and key nutrients. You can substitute with other roasted nuts and seeds (macadamia nuts, Brazil nuts, or sunflower seeds are my favorites). Food Chopper Recommendation: A small Food Chopper makes it quick and easy to whip up a batch of this recipe.  I also use it for chopping garlic, ginger, and making curry pastes. Raw Version: This version uses roasted cashews to add a layer of rich, nutty flavor. For a raw version, simply substitute with

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  • Salads & Slaw

    Raw Southwest Corn Salad with Oil-Free Chipotle Cashew Dressing

          Easy |  Servings: 4 |  Ready In: 15 minutes + soaking cashews |  Yield: 6 cups salad + 1 1/2 cups dressing This Raw Southwest Corn Salad is packed with fresh flavor and crunchy texture.  An oil-free Chipotle Dressing add spicy, smoky flavor. Enjoy as-is or add Pickled Red Onions, Pico de Gallo, or Easy Guacamole. Ingredients For the Oil-Free Chipotle Cashew Dressing: 3/4 cup raw cashews, soaked over night 1 lime, zest and juice 2 dates, pitted 1 teaspoon chipotle powder 1 teaspoon paprika 1 clove garlic ¼ teaspoon salt ¾ cup water For the Southwest Corn Salad: 1/2 red onion, thinly sliced 2 heads Romaine lettuce, chopped and washed 2 bell peppers, diced 4 ears corn, kernels cut off the cob 1 pint grape tomatoes, halved 1/4 cup pumpkin seeds (pepitas) 1 avocado, diced How it’s Done: To make the Oil-Free Raw Chipotle Cashew Dressing:  First, soak the cashews overnight (or even a few days), to soften.  Then, drain the soaked cashews.  Rinse under running water. Place the soaked cashews in a blender and add all remaining ingredients.  Puree until smooth.  Use more or less water to adjust the consistency to your preference. To soak the Red Onions:  Use a mandolin or a sharp knife to thinly slice the red onion.  Soak in cold water for at least 5 minutes.  This will help take some of the “bite” out of the onion.  Soak for longer or use Pickled Red Onion if you want milder onion

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  • Raw Southwest Corn Salad with Oil-Free Chipotle Cashew Dressing - Healthy, Vegan, Oil-Free, Raw, Gluten-Free, Raw, Plant-Based Spicy Recipe with Mexican Smoky Flavor from Plants-Rule

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    Oil-Free Raw Chipotle Cashew Dressing

          Easy |  Servings: 12  |  Ready In: 5 minutes + soaking cashews |  Yield: 1 1/2 Cups This spicy Raw Chipotle Dressing uses soaked cashews for a creamy, oil-free consistency. Use it as a healthy, plant-based, gluten-free sauce over Lentil Tacos, Easy Black Bean Cakes, or a make your own raw Southwest Salad.  You’ll devour the spicy Mexican flavor in this smoky vegan recipe. Ingredients 3/4 cup raw cashews, soaked over night 1 lime, zest and juice 2 dates, pitted 1 teaspoon chipotle powder 1 teaspoon paprika 1 clove garlic ¼ teaspoon salt ¾ cup water How it’s Done: To make the Oil-Free Raw Chipotle Cashew Dressing:  First, soak the cashews overnight (or even a few days), to soften.  Then, drain the soaked cashews.  Rinse under running water. Place the soaked cashews in a blender and add all remaining ingredients.  Puree until smooth.  Use more or less water to adjust the consistency to your preference. Servings: 12 Yield: 1 1/2 cups Chef Katie’s Tips: Skip the Soaking: If you forget or don’t have time to soak the cashews, you can substitute the cashews with Cashew Butter (like peanut butter, but made with cashews).  1/4 raw cashews (soaked) = 1/2 cup cashew butter. Not into smoky flavor?  If you’re not into the smoky chili flavors, swap out the chipotle powder for just 2 teaspoons of sweet paprika. Microplane to Zest:  The zest of the lime has most of the flavor.  Use a Microplane zester to remove this without

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  • Sauces, Dips, & Dressings

    Oil-Free Vietnamese Orange Ginger Sauce

      Easy |  Servings: 8  |  Ready In: 5 minutes |  Yield: about 3-4 cups Spicy ginger, sweet orange, and rich toasted cashews flavor this plant-based Asian sauce.  Use this over in Gluten-Free Vietnamese Stir-Fry.  Use an oil-free, healthy salad dressing on Asian Adzuki Bean Salad or Shaved Red Cabbage Salad. Enjoy as a dip for Easy Raw Nori Rainbow Rolls. Ingredients For the Cashew Orange Sauce: 3/4 cup roasted cashew pieces 2 navel oranges, peeled 3 inches fresh ginger, peeled and chopped 2 teaspoons tamari 1 teaspoon red chili flake 1/2 – 1 cup water, as needed How it’s Done: To make the Oil-Free Ginger Orange Sauce: Combine the roasted cashews, whole oranges (peeled), ginger, and red chili flake in a blender.  Puree until smooth.  Add water, if needed, to reach a pourable consistency similar to Caesar dressing.  Taste to adjust seasoning. Use immediately or refrigerate for up to 1 week.  Freeze for longer. Use over in Gluten-Free Vietnamese Stir-Fry.  Use an oil-free, healthy salad dressing on Asian Adzuki Bean Salad or Shaved Red Cabbage Salad. Enjoy as a dip for Easy Raw Nori Rainbow Rolls. Chef’ Katie’s Tips Oil-Free Mission: I’m on a mission to get rid of empty calories, and oil is the most calorie-dense food. For this recipe, roasted cashews add rich, nutty flavor, while also bringing healthy fiber and key nutrients. You can substitute with other roasted nuts and seeds (pistachios, pumpkin seeds, or ½ an avocado are my favorites). For a less calorie-dense option, swap out

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  • Mains

    Oil-Free Vietnamese Orange Ginger Tofu Stir-fry

      Medium  |  Servings: 3  |  Ready In: 30 minutes |  Yield: about 8 cups Spicy ginger, sweet orange, and rich toasted cashews flavor this plant-based Asian stir-fry.  Using brown rice noodles, tofu, and a colorful array of vegetables, this vegan recipe is gluten-free and oil-free.  Make extra sauce for a future dinner, or use as a healthy salad dressing.  This easily adapts to a meal-for-one.  Serve with Asian Adzuki Bean Salad, Detox Salad, or Easy Raw Nori Rainbow Rolls. Ingredients For the stir-fry: 10 oz firm tofu block 3 servings (6 ounces) brown rice pad Thai noodles (fettuccini noodles) 2 bell peppers, any color, seeded and sliced 1 bunch scallions, whites separated from greens and sliced For the Cashew Orange Sauce: 3/4 cup roasted cashew pieces 2 navel oranges, peeled 3 inches fresh ginger, peeled and chopped 2 teaspoons tamari 1 teaspoon red chili flake 2 limes, quartered, for serving How it’s Done: Preheat your oven to 375.  Line a baking sheet with parchment paper on a nonstick silicon baking mat. Bring a large pot of water to a rolling boil.  To Roast the Tofu:  Dice the tofu into bite-sized cubes and spread into a single layer on the pre-lined baking sheet. Roast  12-15 minutes, stirring halfway through. Tofu should be golden around the edges. Let cool slightly. To cook the Brown Rice Noodles and Veggies: Cook noodles in the pot of boiling water, according to package directions.  Leave them a little under-done, with a little “bite” in them.

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