Healthy, Whole Foods, Plant-Based Vegan Recipes
Hearty mushrooms, shallots, and a subtle sweetness from Port wine come together in this satisfying vegan gravy. This is the ultimate recipe for your comfort food collection. No one will know it’s healthy or gluten-free…they’ll be too busy asking for more. Serve it with the Ultimate Smashed Potatoes, Mushroom Lentil Loaf, or Parsnip Mash.
This vegan gluten-free, oil-free recipe is an essential comfort food dish. Red and yellow potatoes are boiled and mashed together with some plant-based secret ingredients.
Medium | Servings: 4 | Ready In: 75 minutes | Yield: 4 artichokes Stuffed artichokes are a traditional Italian family food, and this version is a vegan twist on a classic Chef Lidia Bastianich recipe. A simple dairy-free, oil-free mixture of whole wheat bread crumbs, lemon, and pine nuts highlights the subtle sweetness of this beautiful Spring vegetable. Serve with Roasted Bell Peppers Salad, Mushroom Pea Farrotto, and French Tarragon Potato Stew Ingredients 4 large artichokes 2 lemons 1/2 cup pine nuts 1/2 cup pitted green olives 1 bunch fresh parsley, chopped 3/4 cup whole wheat bread crumbs 1/4 cup nutritional yeast 1/2 teaspoon salt 1/2 cup white wine 1/8 teaspoon red chile flake How it’s Done: Preheat your oven to 350F To prepare an acidulated “bath”: Zest the lemons. Reserve the lemon zest for the filling. In a large bowl, combine the juice of both lemons with about 8 cups cold water. This is your acidulated bath for your artichokes. To prepare your artichokes: Work with one artichoke at a time. Cut off the woody end. Use a sharp paring knife (or bird’s beak knife) to peel the stem. Peel off any tough outer leaves. Cut off the bottom stem of the artichoke, to create a flat surface. Save the stem — it’s delicious! Use a serrated knife to cut off the top 1/3 of the artichoke. Use your fingers to spread the leaves open and reveal the inner pink thistle. Use a spoon (serrated, if possible) to
Medium | Servings: 24 | Ready In: 20 minutes | Yield: 3 cups This spicy salsa uses dried Pasilla peppers, but you can experiment with any dried chilies for different levels of heat, sweetness, and smokiness. Make a batch of this healthy, oil-free, vegan recipe for authentic Mexican flavor. This goes great with Easy Black Bean Cakes, Charred Mushroom Poblano Tacos, or Oaxacan Baked Tostadas. Ingredients 8 dried pasilla chilies 8 cloves garlic, in their peel 1 1/2 teaspoons Mexican oregano 1/2 teaspoon ground cumin 2 cups water Salt and pepper, to taste How It’s Done: To toast the Pasilla Chilies: Place the pasilla peppers and garlic (in their peel) in a wide pan and toast over medium-high heat. Cook until the garlic peel is charred and the peppers start smelling and get poofy, 5-7 minutes. Separate the garlic and let cool. Place the peppers in a bowl and cover with 2 cups of water. Let soak for about 10 minutes, until soft. To make the Spicy Pasilla Pepper Sauce: When the garlic is cool enough to handle, remove the peels. When the peppers have softened, remove the stems and seeds. Place the peppers and garlic in a blender. Strain the pepper soaking liquid and add to the blender. Discard any seeds, etc. Add the oregano, cumin, and salt. Puree until smooth. Add water, if needed, to reach a pourable consistency. Use immediately or store up to 10 days in the refrigerator. Freeze for longer. Chef’s Tip: Yield: 3 cups
These gluten-free vegan burgers celebrate the fresh herbs and vegetables from the summer season, with healthy chickpeas as a base. This is a delicious, plant-based, oil-free recipe that makes a satisfying dinner, even for meat-eaters. Kid approved.
This simple recipe for Chili Roasted Oil-Free Russet Potato Fries is a must-have for whole foods, plant-based eating. What’s the trick to crispy fries that don’t get stuck to the pan? Parchment paper and a hot oven.
Medium | Servings: 4 | Ready In: 40 minutes | Yield: about 6 cups This basic recipe for oil-free Italian roasted red potato wedges is a must-have for healthy eating. What’s the trick to making the herbs stick? Place them on the pan first. Make a batch of these on the weekend and enjoy with Chickpea Frittata for breakfast or as a side for Southwestern Black Bean Burgers. Ingredients 8 small red potatoes 2 teaspoons dried Italian herb mix Salt and Pepper, to taste How it’s Done Preheat your oven to 375F. Line a baking sheet with parchment paper. To make the Italian Herb Roasted Oil-Free Red Potato Wedges: While the oven heats up, prepare your potatoes. Scrub the potatoes. Cut in half and then cut into wedges. Spread the Italian herb mix on the parchment-lined pan. Spread the red potato wedges into a single layer on top. Season with salt and pepper. Bake for 25 minutes, tossing every 10 minutes. Turn up the heat to 425F and roast 5-7 more minutes, until crispy around the edges. Yield: About 6 cups Chef Katie’s Tips: Crispy Convection: If you have a convection setting on your oven, use it. “Convection” just means “fan”. This will give you better air circulation for crispier potatoes. Single Layer Only: Be sure not to overcrowd your baking sheet, laying the potatoes into just a single layer. Use two sheet pans if needed. DIY Italian Spice: Make your own blend of dried Italian spices. Combine equal parts: thyme,
Salads are a big part of a healthy, plant-based diet. Yet, you want to make delicious, interesting salads. Some boring lettuce and cucumber just won’t do. I’ve put together my Chef’s Tips for creating the best vegan salads. Plus, some hints on making the ultimate oil-free salad dressing. No more boring salads!
Is 90% Good Enough? Sometimes the idea of a 100% vegan diet can seem so overwhelming that it detracts us from the big picture. The all-or-nothing approach might appeal to some, especially those of us who thrive off of extremes and set boundaries. However, the totally plant-based lifestyle is foreign to our traditional Standard American Diet, and it may repel someone curious about a vegetarian lifestyle. New science and recent discussions beg the questions: Do I really need to go 100% vegan? Is 90% good enough? <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) Avoiding the Vegan Label “People don’t want that label of vegan”— John Mackey A common frustration for many vegans is the baggage that comes with the vegan label. The word “vegan” might bring up images of red paint splattered on fur coats, horrific turkey slaughter videos in your Facebook feed, or, at the least, some horrible tofu-trying-to-be-a-meatball concoction. In truth, many plant-based eaters are usually less concerned with labels and more concerned about blood pressure medications. In an interview on the Rich Roll podcast, the CEO of Whole Foods Market, John Mackey, discussed the weight that comes with the vegan label. His book, The Whole Foods Diet, outlines the science of what we know: There has never been a vegan “tribe”: Or evolution points to cultures that are omnivorous. We come from lineages of mostly plant-eaters, but there was always still a little bit of meat. 100% is no healthier
Easy | Servings: 1 | Ready In: 5 minutes | Yield: 1 1/2 teaspoons Here is an easy, quick oil-free recipe for Balsamic dressing. Nutritional yeast and mustard help create healthy, vegan creaminess. Use this simple recipe on a plant-based Arugula garden salad, the Ultimate Grilled Portobello Mushroom Burgers, or Roasted Bell Peppers. Ingredients 2 teaspoons Balsamic vinegar 1 teaspoon Dijon mustard 1 teaspoon Nutritional Yeast 1/4 teaspoon dried basil (or other herbs) 2 teaspoons water Salt and pepper, to taste How it’s Done To make the Oil-Free Balsamic Dressing: Use a small container that has a lid. Combine all ingredients. Place the lid on the container and shake until combined. Serve and enjoy! Yield: 1 1/2 teaspoons Chef Katie’s Tips Other Herbs: You can swap out the basil for other dried herbs like thyme, parsley, oregano, and chives. You can even experiment with other mustard flavors like sweet mustard, spicy brown, or stone ground. Umami Flavor: The nutritional yeast provides healthy, plant-based “umami” flavor, helping to emulsify this dressing. Don’t leave it out! Watch to Learn More: Nutrition Facts Serving size: Entire recipe (1 ounces). Calories 21.38 Calories From Fat (12%) 2.47 % Daily Value Total Fat 0.31g <1% Saturated Fat 0.02g <1% Cholesterol 0mg 0% Sodium 66.43mg 3% Potassium 27.68mg <1% Total Carbohydrates 3.12g 1% Fiber 0.93g 4% Sugar 1.75g Protein 1.7g 3% Calcium 4.2mg <1% Iron 11.1mg 62% Vitamin A 2.6IU <1% Vitamin C 1.38mg 2% Shopping and Gear List Calivirgin | Calivinegar Barrel-Aged Modena Balsamic Vinegar
