Professional Documents
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Plant-Powered Recipes
moira nordholt
For four years in a row since moving to California, I’ve hosted a growing apres-Genesis Awards
“Animal Lovers Brunch” in my rented Venice walk street garden. The Animal Lovers Brunch has
become my favorite party of the year, introducing me to some of the sweetest, most beautiful,
committed, active -- and healthiest people I’ve ever met.
When Forks Over Knives Producer, Brian Wendel was on the hunt for some gorgeous plant-
based foods to shoot for his film, a mutual friend who had attended the annual brunch happily
hooked us up.
A few days later I had a garden full of friends enjoying a menu of some of my favourite recipes
chosen for their comfort qualities and high-density plant-powered nutrition.
recipes from FOK 05
Oprah, Dr. Oz, CNN...
These raw date squares are a powerful way to start the day, a
perfect food to grab either before or after a workout or a hike or
just about any time you need an energy boost or a pick-me-up
between meals.
Pour cashew “cream” over the asparagus and 1 bunch spring asparagus, stems snipped
grind fresh pepper over the whole dish. 1 cup of raw cashews
½ lemon
Serve as a gorgeous vegan side to any meal. pinch Himalayan sea salt
fresh pepper
Add rinsed red lentils and stir until the spices are 1 medium sweet potato, diced
2 carrots, diced
mixed in. Add a splash of water and continue stirring.
1 medium red onion, diced
2 cups organic red lentils, rinsed well
Add sweet potato, carrots, onions, sambal oelek or 4 cloves garlic, minced
chilis and the rest of the water. 1 or 2 tsp sambal oelek or dried red chilis
1 tsp cumin seeds
1 tsp fennel seeds
Stir and cover on high. Bring to a boil, then stir again
1 tsp cumin powder
and turn down to low to simmer for about 20 minutes 3 tsp curry powder
or until sweet potatoes and lentils are cooked. 1/2 tsp coriander
1/2 tsp turmeric
Add a sea salt to taste, adjust spices to your liking pinch cinnamon
pink Himalayan sea salt to taste
and serve garnished with fresh cilantro.
4 cups water
1 small bunch of fresh cilantro
recipes from FOK 12
Creamy Asparagus Soup
Asparagus is a natural diuretic, and fills your gut with friendly
bacteria, making it difficult for unhealthy bacteria to take up
residence. It’s a tender delicacy that comes in a variety of
colors and sizes, and can be served hot or cold in countless
ways.
Add asparagus with a little sea salt and stir. Add spring water,
just enough to cover veggies.
Bring to a quick boil, then turn down and simmer for 20 minutes. (makes about 6 servings)
Take off heat and add soymilk - the taste of the soup will greatly 3 small bunches of asparagus
depend on your soymilk brand. I find Westsoy - unsweetened to 1 litre of Westsoy Original Plain Soymilk,
be the nicest for a savory soup. Others can tend to taste “beany” or unsweetened hemp milk
or are too sweet. 3 large cloves garlic, minced
1 medium spring onion, diced
Blend with a braun hand blender or in a regular blender. 1 medium carrot, diced
Put back on heat and gently warm to your desired temperature 1/4 cup veggie broth
and serve. You could sip this all day and be completely satisfied. Himalayan sea salt to taste
Don’t be intimidated thinking you’ll have to stand over the stove stirring
constantly for an hour to make your polenta crust. With this easy-shmeasy
version, you whip it up, cover it and walk away. The polenta takes the
shape and size of the pan you cook it in and browns up in the oven on a
cookie sheet. Simply top with your favorite sauce and toppings, or follow
the recipe below for a perfect vegan polenta pizza!
Polenta Crust:
Heirloom Tomato Sauce:
2 cups organic polenta or cornmeal
4 cups water or unsalted vegetable broth This can be made in advance. Quarter a pound of heirloom
1 tsp sea salt tomatoes and place face up on a roasting pan and sprinkle with
sea salt. Add 6-8 whole cloves of garlic and roast about half an
hour or until lightly caramelized.
Bring water or broth to a boil in a 10 or 12-inch diameter pot with sea salt.
Whisk in polenta slowly until it’s all incorporated. Give it a stir for about a
Pulse with an immersion blender or mash with a fork. Add your
minute, then turn the heat to low, cover the pot and leave it for 40 minutes. favorite seasonal fresh herbs like basil, chives, oregano and
sage.
Turn off the heat and allow to sit for another 10 minutes. Turn the pot up-
side down, carefully dropping the polenta onto a cutting board, and slice it Toppings:
through into two equal round pizza crusts.
Slice and chop any and all of your favorite seasonal market
Bake on a cookie sheet for about half an hour at 350 or until crispy around veggies and herbs and/or the following: finely sliced red onions,
zucchini rounds, sundried tomatoes, thinly sliced Chinese
the edges.
eggplant, fresh baby artichokes, maple Shiitakes (in a cast iron
frying pan on medium, toss sliced shiitakes with a little splash
Chef’s tip: if you have a really well-seasoned cast iron pan, this will work each of tamari and maple syrup). And Herbed Cashew Cheese
like a dream. If not, add a tiny bit of olive oil to the water so the polenta (recipe below). Bake pizza for another 10 minutes just to heat
doesn’t stick to your pan. toppings. Garnish pizza with whole fresh basil leaves.
recipes from FOK 16
Herbed Cashew Cheese
(serves 1 – for more, simply cook more quinoa and eyeball additional
veggies to create a nice mixture)
Cook quinoa with spring water or unsalted veggie broth (2 to 1) and a pinch of Raw Nut “Cream”
sea salt, first rinsing it well in a fine sieve.
½ cup raw organic almonds, soaked overnight
In a cast iron fry pan, heat a splash of spring water or broth and sautee garlic, ¼ cup raw organic cashews, soaked overnight
onion, broccoli and kale. When the broccoli and kale have turned a nice dark ¼ cup raw organic pine nuts, soaked overnight
green, add a splash of tamari, stir through and remove from heat. 1 lemon, juiced
Himalayan sea salt to taste
When quinoa is cooked (10 or 15 minutes), add it to the veggies and mix Spring water
through. (You decide how much.)
Drain, then combine soaked almonds, cashews and
Hollow out the center of a large organic tomato and add the mixture. It’s good pine nuts in a powerful blender. Add a splash of water
to go here, or you may wish to pop it in the oven for ten minutes to heat the and the juice of a whole lemon and blend. Keep
tomato through. adding water until you achieve your desired creamy
consistency. Add a pinch of sea salt and blend again,
Serve with the rest of the veggie-quinoa mix on the side and drizzle with raw making sure all the nuts are blended.
nut “cream”.
These Curried Tempeh Burgers are a hit at any bbq party. They’re delicious,
filling, protein-packed, and easy to whip up. Bake them first in the oven, then
just warm them on the bbq to give’em a mild smoky aroma. Dressed with a
homemade sundried tomato pesto, they’re simply irresistible.
Crumble tempeh finely into a frying pan with a splash of water. Add onion and
simmer for a few minutes on medium until everything feels incorporated. Add
just enough water so nothing sticks (about 1/4 cup).
Meanwhile, make curry paste by combining in a small bowl miso and spices
with about 1/4 cup of spring water.
Transfer tempeh from the pan to a bowl and add chopped spinach and pumpkin
(makes 1 dozen patties)
seeds. Stir in curry paste. Sprinkle in oats to adjust consistency. The oats will
absorb excess water and help everything stick together. If your mixture feels
2 8-oz pkgs of Wildwood Organic Tempeh
very wet, add the entire cup. If not, try half a cup. Your mixture should stick
1 small-medium onion, diced
together when you squeeze it in the palm of your hand.
1/2 cup organic pumpkin seeds
2 cups loosely packed baby spinach, chopped
Form into patties and bake for about half an hour on 325. Flip after 15 minutes
1/2-1 cup rolled organic oats
to ensure even baking.
3 Tbsp mild white miso
1 tsp turmeric
Heat through on the barbecue and serve in a multi-grain bun slathered with
1 tsp ground cumin
homemade sundried tomato pesto made by blending sundried tomatoes with
1 tsp mustard seeds
pumpkin seeds, a pinch of sea salt, fresh ground pepper and just enough water
2 tsp curry powder
to form a thick spread.
1 tsp coarse Celtic sea salt
pinch of cayenne
1/2 cup of spring water
There are a lot of similar herbs that you’d put into turkey stuffing, so no one will
miss those traditional flavours. It’s always a hit, and people always ask for the
recipe. So here it is! It has a lot of steps and takes awhile to prepare, but so does
any holiday feast prepared with love. Enjoy!
Rinse the millet and red lentils in a pan until the water runs clean. Cover the grains
with about double the water or just a little more than double. We want the mixture to
be moist. Bring to a boil, then turn down to low and simmer for 20 minutes.
Meanwhile, in a cast iron pan, sautee garlic, mushrooms and half a red onion in a
little olive oil. Add a splash of tamari. When the mushrooms are cooked, turn off the
heat and add tahini and miso and mix with a spoon. Set aside.
Make the garlic croutons by cutting bread into cubes and tossing them on a cookie
sheet with a little olive oil and a clove of minced garlic. Bake at around 350 for about (for 6)
half an hour, turning them occasionally to evenly brown. Remove from the oven. 1 cup millet
1 cup red lentils
In a cuisinart or blender, toss carrot, half a red onion, celery stalk, garlic croutons, veggie bouillon cube
nutritional yeast, and a handful of your favourite mixed herbs. (If you can’t get fresh 4 or 5 cloves garlic, chopped
herbs, use dry, but go easy on these because each of these herbs is potent when 4 or 5 shiitake mushrooms, sliced
dried and will strongly flavour your loaf.) Blend this mixture, then add the nuts. If 1 red onion
there’s room in the cuisinart, add the mushroom mixture. Don’t pulverize, just pulse splash of tamari
a few times. 1 tbsp miso
1 tbsp tahini
By now the millet and red lentils will be cooked. Combine all ingredients in a large 4 slices multigrain bread
stainless steel bowl. The texture should be thick, like heavy cookie batter. Taste and tbsp olive oil
adjust the herb and salt seasoning to your liking. 1 carrot, diced
1 celery stalk, diced
Lightly oil or place parchment paper in a loaf pan and add the mixture to the pan. quarter cup nutritional yeast
Bake at 350 for about 45 minutes or until lightly brown on all sides. Careful it doesn’t 1 small bunch each fresh sage, savory, thyme, rosemary, parsley,
dry out. You might want to cover it with tinfoil, then take away foil for the last ten tarragon (or pinches of dried)
minutes. half a cup each cashews, almonds and pecans or walnuts
(or any combination of 2 or 3)
See next page for Shiitake Miso Gravy Recipe. 1 tsp sea salt recipes from FOK 20
Shiitake Miso Gravy
While your City Hippy Holiday Nut Roast is baking, sautee garlic and
mushrooms in a tiny drizzle of olive oil in a small cast iron pan on
medium heat.
Add a splash of tamari, and when mushrooms are cooked, add water.
You’ll have a handful of herbs leftover from the nut loaf. Add them here,
chopped finely. (Again, if you’re using dried herbs, just a pinch of each will
do.) Simmer for a few minutes.
In a separate bowl, add a splash of cold water to flour and mix with a spoon
or fork until no lumps are left. Add to the simmering gravy.
Turn off the heat and add miso. Blend two thirds of the gravy with a hand
blender, then mix it all together for a lovely chunky mushroom and herb
gravy.
5 or 6 cloves garlic, minced
Pour gravy over 1-inch slices of Nut Loaf and serve the entire feast with
6 or 7 shiitake mushrooms, chopped finely
your favourite greens and a cranberry coulis made by simply blending fresh
drizzle olive oil
or frozen cranberries with a few medjool dates to sweeten.
2 cups water
herbs
The perfect dessert to accompany this feast is the Sexy Raw Carrot Cake
1 tbsp whole wheat flour
in the next recipe. Enjoy! And please let me know how your friends and
2 tbsp mild miso
family like your offerings:)
Let sit for at least an hour before icing and serving. 1 cup cashews
juice from 1 lemon
Chef’s tips: splash water
1/8-1/4 cup maple syrup
Try blending first just with lemon juice and maple syrup, then 1 tsp pure vanilla extract
add a little splash of water as you need more liquid for your
desired consistency. A powerful Vita-Mix on high speed will Blend on high to create smooth, creamy, thick
help to make a silky creamy texture. If you soak the cashews consistency, then spread or pour over cake.
overnight then drain, you won’t need to add water.
“Feel Good Fast ~ 21 Days the Feel Good Guru Way ~ your seasonal, plant-powered guide to a cleaner, greener, leaner lifestyle”
Credits
All original recipes and content
© Copyright 2011 Moira Nordholt
Design
by Moira Nordholt
Photography
by Moira Nordholt
email: moira@feelgoodguru.com
web: feelgoodguru.com
twitter: @feelgoodguru
facebook: tinyurl.com/fggsfood
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know how your plant-powered path is unfolding:) and telling the world!
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