Scott Wagnon PA-C
Charlie Ross DO
Eric Colgrove MD
Recipes from Class Attendees
Here is a page of recipes submitted to the class
AND
An opportunity to share YOUR recipes with the community
Recipes Submitted By Members Of The Live Lifestyle Medicine Community
Recipes from December 2019 Class Potluck
**NOTE: some recipes may contain a small amount of oil, which you may omit
Links to other recipes
note: you can get Japanese sweet potatoes regularly at Trader Joe’s.
Minestrone Soup
2 TBSP olive oil [or not - can use broth]
1 onion diced
1 cup chopped celery
4 cloves minced garlic
4 cups vegetable broth
2 cups water or more as needed
1 28 oz. can of crushed plum tomatoes
1 cup mayocoba beans [or 15 oz. can of canelli beans]
2 cups chopped cabbage or more to taste
1 15 oz. can of garbanzo beans, drained
1 teaspoon red pepper flakes
1 teaspoon Italian seasoning
2 teaspoons salt
3 huge handfulls of power greens
2/3 cup ditlini pasta [or not]
Season with salt and pepper to taste.
Saute onions and celery until translucent; stir in garlic for another minute; add vegetable broth, water, and tomatoes. Bring to a simmer. Stir in beans, red pepper flakes, Italian seasonings and salt. Add more liquid if soup becomes too thick. Approx. 45 minutes. Stir in greens [or Swiss chard] until softened with salt and pepper to taste. Stir in pasta until tender about 15 minutes. Serve!
I think I would prefer it with no noodles next time.
Lentil Loaf
[Serves 6-8 -- Makes 2 Lentil Loafs)
Ingredients:
2 cups cooked green lentils
1 cup rolled oats
1 cup cooked whole grain (millet, brown rice, farro, quinoa) I used quinoa.
1 8oz package baby bella mushrooms, sliced
1 small red onion, diced
2 garlic cloves minced
3/4 cup shredded carrot
1/2 cup chopped celery
1/4 cup nutritional yeast
1/4 cup vegetable stock
2 tsp white miso
2 tbsp Italian seasoning
Glaze Topping: BBQ sauce, Ketchup, Teriyaki Sauce
Directions:
+Sauté chopped onion, minced garlic, and sliced baby bella mushrooms in water.
+In a large bowl add in sautéed veggies with all other ingredients
+Stir until well combined
+Spilt the mixture between two loaf pans
+Bake at 350°F for 20 minutes
+Add a glaze to the top of the lentil loafs (optional)
+Bake for another 10 minutes
+Let loaf pans cool completely before removing
NOTES: I used parchment paper to line the baking pans before baking because I wasn’t sure how much it might stick. Recipe can be two medium sized loafs or one large with another snack sized loaf. The ingredient preparation takes some time; I like crunch so next time I’ll double the celery and may also add sliced zucchini. Think traditional meatloaf and how you make or season it to put your preferences in the recipe. However, as is, the result is a pretty tasty. I think using the lentil loaf mixture as a “base,” or “crust,” for a Shepherd’s Pie topped with other vegetables and mashed potatoes will be my next experiment. Recommend finding a glaze or topping you like for added flavor.
Hearty Vegan Red Bean Chili
Ingredients
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2 cups finely chopped yellow onions
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2 cups finely chopped red bell peppers
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1 cup coarsely chopped poblano peppers
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½ cup millet
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2 Tbsp finely chopped jalapeño peppers
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3 cloves garlic
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4 cups vegetable broth
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3 15oz. can diced fire roasted tomatoes
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2 15oz. can red kidney beans
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1 Tbsp onion powder
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1 tsp ground cumin
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1 tsp dried oregano
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½ tsp chipotle chili powder
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2 Tbsp paprika
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2 Tbsp lemon juice
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to taste sea salt
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corn tortilla
Method
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In a Dutch oven cook the first six ingredients (through garlic) over medium-low 15 minutes, stirring occasionally. Add water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
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Add the next eight ingredients (through paprika). Bring to boiling; reduce heat. Simmer, covered, 30 minutes or until millet is tender.
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Stir in lemon juice and season with salt. Serve hot with tortillas or rice.
Blueberry Banana Corn Muffins
Ingredients
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¾ cup unsweetened, unflavored plant-based milk
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1 Tbsp ground flaxseeds
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1 tsp apple cider vinegar
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2 tsp vanilla extract
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2 bananas
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¼ cup maple syrup
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1 cup corn flour
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1 cup oat flour
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¼ cup maple sugar
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1 tsp baking powder
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½ tsp baking soda
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¼ tsp sea salt
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¼ cup walnuts
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½ cup frozen blueberries
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½ Tbsp black poppy seeds
Method
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Preheat the oven to 350°F. Line a standard 12-cup muffin tray with paper cupcake liners, or use a 12-cup silicone muffin tray.
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In a bowl, stir the plant milk, ground flaxseeds, and vinegar until well combined. Set aside for about 5 minutes until the mixture turns a bit frothy.
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Meanwhile, in a second bowl, mix together all the dry ingredients until well combined, using a whisk if needed.
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Add the vanilla, bananas, and maple syrup into the bowl with the milk, and stir until well combined.
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Incorporate the dry ingredients into the wet ingredients, and stir gently and quickly. When the mixture is almost uniform, add the walnuts and blueberries. Do not overmix, as the batter will get too moist.
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Fill the 12 muffin cups evenly, and sprinkle some maple sugar and poppy seeds over each muffin.
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Bake for 30 to 35 minutes, or until a toothpick inserted into the center of a muffin comes out clean and the tops are lightly browned.