Hungarian Mushroom Soup

1 large onion, chopped
1 pound fresh mushrooms, sliced
1 tablespoon dill weed
1 tablespoon paprika
2 tablespoon soy sauce
2 cups vegetable broth, no or low salt
1 cup nut or soy milk
2 tablespoons arrowroot
Pepper to taste
1 tablespoon lemon juice
¼ cup chopped parsley
½ cup cashews
1 clove garlic
¾ cup water
1 tablespoon champagne vinegar

Water sauté the onions for 5 minutes. Add the mushrooms and sauté for 5 more minutes. Stir in the dill, paprika, soy sauce, and broth. Reduce heat to low and simmer for 15 minutes.

In a separate bowl, whisk the milk and arrowroot together and add this to the soup and stir well to blend. Add the pepper, lemon juice, and parsley and stir to mix. Cover and simmer for 15 minutes more, stirring occasionally.

While the soup is cooking, blend the cashews, garlic, water, and vinegar in a high powered blender until smooth, like sour cream. Add this cream to the soup and allow to heat through over low heat, about 3 to 5 minutes. Do not boil. Serve immediately. This makes four servings.

Hungarian Mushroom Soup

★★★★★ 5 out of 5 stars—Best ever!

This favorite was inspired by a recipe on Allrecipes.com. Although this Nutritarian soup is slightly different than the original one that calls for butter, salt, milk, and sour cream, it has the essence of a true Hungarian mushroom soup—rich, satisfying, and heartwarming. The “M” part of your G-BOMBS should be all these things and this recipe delivers.

Creamy Cauliflower Soup

3 whole cloves garlic
1 large onion, chopped
1 large head cauliflower, chopped
8 cups vegetable broth
½ cup raw unsalted cashews
1 tablespoon soy sauce (optional)
Grated nutmeg for garnish

In a large, non-stick saucepan (sprayed with a quick shot of non-stick oil if needed), sauté the garlic and onions for about 3 minutes, until the vegetables are soft. Add the cauliflower and sauté for another minute. Add the vegetable broth, increase the heat to high, and bring just to a boil. Reduce the heat to medium and simmer for 20 to 30 minutes, until the cauliflower is completely tender. Remove the saucepan from the heat and allow the soup to cool slightly; stir in the nuts. Pour the soup into your blender in batches and blast on high for about 1 minute, until smooth and creamy. Return the soup to the saucepan, add the soy sauce, if using, and warm it over low heat. Garnish with a touch of grated nutmeg.

th-11

★★★★★ 5 out of 5 stars—Best ever!

Creamy, flavorful, and satisfying… this soup has it all for as simple as it is to make. This recipe was inspired by the original “Creamy Cauliflower Soup” by The Blender Girl: http://healthyblenderrecipes.com/recipes/creamy_vegan_cauliflower_soup/

Tomato Basil Pesto

¼ cup basil, packed
¼ cup pine nuts, toasted
1 cup cherry tomatoes
¼ cup nutritional yeast
1 tablespoon dulse
3 cloves garlic
¼ cup water
Dash of pepper

Place all of the ingredients in a blender and blend until combined and there is still a bit of texture left. Add more water, if necessary, to create a traditional pesto-like consistency.

Tomato Basil Pesto

★★★★ 4 out of 5 stars—Loved it!

This is the closest ETL-compliant version of traditional oil-drenched, Parmesan cheese-packed (oh-so-delicious) pesto. Toasting the pine nuts brings out their unique, sweet nuttiness and the cherry tomatoes add to that sweetness that makes this recipe stand out. I highly recommend not leaving out the dulse. It’s a bit pricy but well worth the investment. It lends a salt-like property, bringing out all of the big flavors in this sauce that make it so satisfying. Toss this pesto with red lentil penne pasta, spiralized zucchini, or mix it with a bit of Nutritarian Mayo to make a spread or dip for crackers and vegetables. This makes about 2 cups.

Chipotle Ranch Dressing

½ cup cashews
¾ cup water
1 tablespoon lemon juice
1 teaspoon apple cider vinegar
2 teaspoons dulse
2 cloves garlic
½ teaspoon granulated onion
¼ teaspoon pepper
1 chipotle pepper (canned) with a bit of the sauce
¼ cup dates
2 green onions, finely chopped
¼ cup parsley, finely chopped
¼ cup cilantro, finely chopped
1 tablespoon fresh basil, finely chopped (or ½ teaspoon dried)
¼ teaspoon oregano
¼ teaspoon thyme

Combine the first 10 ingredients in a blender and blend until smooth. Transfer to a bowl, add the remaining ingredients, and stir. Refrigerate for a couple of hours and stir before serving.

Chipotle Ranch Dressing

★★★★★ 5 out of 5 stars—Best ever!

With the spicy kick from the chipotle pepper and the real cream feel of the blended cashews, this dressing may fool you into believing that you’re eating something sinful. Quite the contrary; all of the ingredients, with the exception of the chipotle pepper, are raw and whole. Needless to say, it’s all good for you. The one chipotle chili pepper called for in this recipe has less than 75 mg of sodium and a trace amount of oil (.5 g) for the entire recipe. When there is little time to throw together a fanciful mix of salad ingredients, drizzle this Chipotle Ranch Dressing over a simple wedge of iceberg lettuce and it will make it come to life.

Eggplant Cilantro Spread

1 large eggplant
1 cup onion, finely chopped
½ cup cilantro, chopped
3 tablespoons lemon juice
3 garlic cloves, minced
1 teaspoon paprika
½ teaspoon ground cumin
1 ½ teaspoons dulse

Preheat oven to 350°F. Place whole eggplant on a baking sheet and in the oven and bake for about 35 minutes or until the inside is cooked thoroughly and soft. You can check with a fork or a knife. Remove from oven and allow to cool. Cut in half and scoop out the soft, cooked eggplant and place in a bowl. Add the remaining ingredients to eggplant and mix together. Serve chilled or at room temperature. Makes about 3 cups.

Eggplant Cilantro Spread 2

★★★★★ 5 out of 5 stars—Best ever!

Sandwiches never tasted better than with this beauty of a spread on them. The simple, yet bold ingredients lend a full-bodied flavor in such a small dish. Serve this in wraps, on crackers, or dip vegetables in it. Any way you have it, it will satisfy your need for something loaded with zest.

Purple Slaw

½ head red cabbage, shredded
¼ cup water
¼ cup dates
½ cup balsamic vinegar
2 tablespoons apple cider vinegar
½ teaspoon onion powder
¼ teaspoon pepper
2 teaspoons powdered dulse (optional)

Place shredded cabbage in a large non-metal bowl. Blend water, dates, balsamic vinegar, apple cider vinegar, onion powder, pepper, and dulse until a vinaigrette consistency. Add more water if needed. Pour over cabbage and toss. Chill for a couple of hours to allow flavors to meld. Toss before serving.

Nutritarian Purple Slaw

★★★★★ 5 out of 5 stars—Best ever!

I’ve been making this salad for years although I converted it to be ETL-compliant just recently. This version is as flavorful as the original version that is made with sugar and salt; however, this one is virtually guilt-free. Enjoy the benefits of the antioxidants from the red cabbage and the cleansing effects of the vinegar.  If you take it to a potluck once, you’ll be asked to take it again.

Zesty Quinoa Salad

1 cup quinoa
2 cups water
½ avocado
¼ cup water
Juice of 2 limes
1 tablespoon dulse
2 teaspoons ground cumin
½ teaspoon red pepper flakes
1 ½ cups cherry tomatoes, halved
2 cup black beans, rinsed & drained (or one 15 ounce can)
5 green onions, finely chopped
¼ cup cilantro, finely chopped
Pepper to taste

Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool. Blend avocado, water, lime juice, dulse, cumin, and red pepper flakes together until it has a smooth, dressing-like consistency. Add more water if necessary. Combine quinoa, tomatoes, black beans, and green onions together in a bowl. Pour dressing over quinoa mixture; toss to coat. Stir in cilantro; season with pepper. Serve immediately or chill in refrigerator.

Zesty Quinoa Salad

★★★★★ 5 out of 5 stars

This is my go-to quinoa recipe and one of my favorite meals of all-time. I’ve made this salad many times over the past year and the entire family loves it. It can be served as a side dish or as a complete meal on its own. It satisfies and is packed full of flavor. Your taste buds will be pleased. This recipe was adapted from the original version submitted by scrumdiddly on allrecipes.com at: Original Zesty Quinoa Salad. The original version rates 5 stars as well.

Do you miss salt? Try miso

Miso

Miso

The product of fermented soybeans and grains, miso is a traditional Japanese seasoning paste that is often used as a salt substitute in Nutritarian cooking. Now, miso is not sodium free but there is a healthy trade-off for using it in place of salt to remedy the bland, salt-less flavor of so many ETL-compliant recipes. A teaspoon of miso has approximately 10 calories and 200 mg of sodium and contributes a relatively high amount of protein (20%), vitamins, and minerals compared to other vegan seasonings. In addition, it is a healthy, probiotic food that helps support digestion by adding beneficial microorganisms to the digestive tract—score! Considering the amazing flavor punch it delivers, the sodium to health trade-off is well worth it in my world. One thing to keep in mind: In order to maintain the healthy benefits of miso, do not cook with it in temperatures over 115°F (46°C). This avoids killing the beneficial live enzymes.

Tips:

• Add it to hot dishes after the pot has been removed from the heat
• Whisk it with liquid before adding it to recipes to ensure even distribution
• The rule of thumb to distinguish between the different types of miso: The darker the miso, the stronger the salt flavor
• Use it sparingly if you absolutely need to avoid sodium

Spanish Beans

2 cups dried pinto beans
2 quarts water
2 bay leaves
2 tablespoons soy sauce
1 tablespoon vinegar
2 tablespoons smoked paprika
1 large onion, chopped
6 cloves garlic, minced
2 tablespoons Mrs. Dash

Place all ingredients in a pressure cooker. Cook on medium heat and once at pressure, cook for 30 minutes. After 30 minutes, turn off heat and allow to naturally release. Makes about 8 servings. #aspiringnutritarian

Spanish Beans

★★★★★ 5 out of 5 stars–Best ever!

The soy sauce and vinegar, along with the other spices, give these beans an amazing punch of flavor. Eat them on their own, cold on salads, over grains, or make chili with them. Any way you eat these little gems, they will satisfy.

Nutritarian Mayo

7 ounces tofu (1/2 block)
¼ cup cashews
1 ½ tablespoons lemon juice
¼ teaspoon apple cider vinegar
¼ teaspoon onion powder
½ teaspoon prepared mustard
¼ teaspoon miso
1 clove garlic

Place all ingredients in a high speed blender and blend on high until smooth and creamy. Store in a glass container and refrigerate for up to two weeks. #aspiringnutritarian

Nutritarian Mayo

★★★ 3 out of 5 stars—Liked it

Of all the vegan mayos on the market and the countless homemade versions online and elsewhere, this is certainly the one I like the most. It’s hard to beat a traditional mayonnaise with its rich, tangy goodness, but while living the Nutritarian lifestyle, this is the one that stands out among the rest. If you happen to come across an ETL-friendly mayo that is worthy of four or even five stars, please send it my way. This recipe was inspired by many recipes on the internet and in cookbooks, notably by ‘The China Study Cookbook’ by Leanne Campbell, PhD and Susan Voisin at fatfreevegan.com.