Healthy Recipes from Columbia Union Members
The July/August 2016 Visitor Underscore article shared stories of members who struggled to become vegetarian. Here are some delicious recipes from Columbia Union Conference members that can help make the process a little easier (and we think delicious).
Thai Curry Soup by Heidi Shoemaker
(Serves 4-6, Vegan & GF options)
2 oz rice noodles (fine or pad Thai noodles)
1 T coconut or olive oil
1 clove garlic, minced
1 ½ T minced lemongrass
1 t fresh grated ginger
1 T red curry paste, more if desired
4 c vegetable stock
2 T low sodium soy sauce
1 T sugar
1 (13.5 ounce) can full-fat coconut milk*
¾ c diced extra-firm tofu
½ c sliced mushrooms
1 (10 ounce) bag baby spinach leaves
2 T fresh lime juice plus zest of one lime
¼ c chopped cilantro, packed
2 green onions, thinly sliced
If using pad thai noodles, bring a large pot of lightly salted water to a boil. Add rice noodles and cook until al dente, about 3 minutes. Drain and rinse well with cold water to stop the cooking; set aside. If using fine rice noodles, omit this step.
Heat oil in a large saucepan over medium heat. Stir in garlic, lemongrass, and ginger; cook and stir until aromatic, 30 to 60 seconds. Add the curry paste, and cook 30 seconds more. Pour in about ½ cup of the vegetable stock, and stir until the curry paste has dissolved, then pour in the remaining stock along with the soy sauce and sugar. Bring to a boil, then reduce heat to medium-low, partially cover, and simmer 20 minutes.
Stir in coconut milk, tofu, mushrooms, spinach, lime juice, and cilantro. Increase heat to medium-high, and simmer about 5 minutes. If using fine noodles, add them now and continue to simmer until noodles are soft, about 1-2 minutes.
To serve, if using pad thai noodles place some into each serving bowl and ladle soup on top of them. Otherwise ladle soup into bowls. Garnish each bowl with a sprinkle of sliced green onion.
*Low-fat coconut milk not recommended as soup becomes too watery and loses its rich texture.
Dark Chocolate Tart with Toasted Nut & Oat Crust shared by Heidi Shoemaker
(Vegan & GF options)
¾ c pecans (or hazelnuts if you prefer)
¼ c coconut oil, melted; additional for oiling pan
3 T maple syrup
¼ t sea salt
1 ½ c rolled oats, divided, gluten-free if desired
Preheat the oven to 350°F. Lightly oil a 9-inch tart pan with coconut oil (10-inch works well too, slightly thinner crust).
In a food processor, blend ½ cup of the rolled oats on high until you have a coarse flour, then remove and place in a small bowl and set aside. Without cleaning the processor, process the nuts into a fine crumb with the texture of sand. Add the coconut oil, maple syrup, salt, and your oat flour and process again until the dough comes together. Lastly, add the remaining 1 cup of rolled oats and pulse until the oats are chopped, but still have some texture to them. The dough should stick together slightly when pressed between your fingers. If it doesn’t, try adding a bit more maple syrup or processing a bit longer.
With your fingers, crumble the dough evenly over the base of the tart pan. Starting from the middle, press the mixture firmly and evenly into the dish, moving outward and upward along the side of the pie dish. The harder you press the crumbs into the dish, the better the crust will hold together. Poke a few fork holes into the bottom to let steam escape.
Bake the crust, uncovered, for 10 to 13 minutes, until lightly golden. Remove from the oven and set aside to cool on a rack for 15 to 20 minutes.
8 oz bittersweet chocolate, finely chopped (vegan if desired)
4 oz semisweet chocolate, finely chopped (vegan if desired)
3 T coconut oil
1 c full-fat coconut milk
3 T cane juice crystals or granulated sugar
¼ t sea salt
½ t vanilla extract
Place chocolate and coconut oil in a medium bowl; set aside.
Combine coconut milk, sugar and salt in a small saucepan over medium heat and stir until sugar dissolves and liquid is just at a simmer, about 4 minutes.
Pour milk mixture over chocolate and oil and let sit until melted, about 4 minutes. Gently whisk until smooth; stir in vanilla.
Pour filling mixture into the cooled tart shell and transfer to the refrigerator. Chill until set, about 1 ½ to 2 hours or overnight (cover lightly with plastic wrap if leaving overnight).
Top with fresh raspberries and a dusting of powdered sugar if desired. Enjoy!
Randy Nims’ Cottage Cheese Patties
2 c cottage cheese (small curd)
4 c oatmeal
4-7 eggs (enough to hold the patties together)
1 onion, chopped
1 c pecans, chopped
5-6 fresh mushrooms, sautéed
- Sauté the onions and mushrooms, then combine all other ingredients.
- In a separate bowl, combine 2 cans of mushroom soup, 1 1/2 cans of milk and soy sauce to taste.
- With olive oil (about 1/3 c per patty), fry the mix into patties. Place all patties in a casserole dish and top with the mushroom soup mixture.
Bake at 350 degrees for 30 minutes.
Polly Dengel’s Vegachicken Pot Pie
(Vegan Version, Serves 8)
potatoes, parsley, carrots, peas, onion, Worthington scallops, cashews, salt, pepper, whole wheat flour, white flour, margarine or oil, Geo. Washington broth packets
- Steam and then set aside:1 cup coined carrots, 3 peeled, chopped potatoes
Cashew milk: (for white sauce)
1 c unsalted cashews
4 c water
1/4 tsp salt
Mix at high speed in Vitamix till smooth/creamy
6 tsp margarine or oil (sauté onions in this first, then add
6 tsp flour
3 c cashew milk
3 packets Golden Geo. Washington broth
When thick/creamy, add potatoes, carrots, parsley, scallops, and 1/2 frozen bag of peas.
1 c whole wheat pastry flour
1 c white flour
1 tsp salt
ó c extra light olive oil or canola oil
ó boiling water
- Mix by hand and roll between 2 sheets of waxed paper.
- Put white sauce/veggies into casserole dish and cover with pastry dough. Prick with fork or knife.
- Sauté 1 small onion
- Chop1 can Worthington scallops-rinsed and a handful of parsley
Bake at 375 degrees for 30 mins and then 350 degrees for 15 mins.
Oat Dodgers shared by Leah Scott
(Makes eight dodgers)
A great on-the-go option, these oat balls are a slightly sweet and crunchy treat. Grab an individual container of yogurt or applesauce and you have a balanced breakfast to take with you. MAKES 8 DODGERS
2 cups rolled oats, uncooked
½ cup dates, chopped
½ cup walnuts, chopped
¼ cup white whole-wheat flour
¼ cup wheat germ
¼ cup ground flaxseed
½ tsp salt
1 Tbs lecithin granules
1 Tbs oil
1 Tbs maple syrup
½ cup water
1 tsp vanilla
- Preheat oven to 3500. Grease a cookie sheet and set ½ cup dates, chopped aside.
- Mix oats, dates, walnuts, flour, wheat germ, flaxseed and salt in a medium bowl.
- Blend lecithin, oil, maple syrup, water, and vanilla together.
- Pour liquid mixture over dry ingredients and mix well with fork.
- Form eight large balls (4-inch diameter) with hands. Use just enough pressure to hold the shape. You may have to rinse your hands between forming balls.
- Bake for 30 minutes, or until lightly browned.
- Serve with Strawberry Sauce or applesauce.
Leah Scott’s Banana Surprise
Serves 4, ½ cup servings
4 peeled and frozen bananas
½ c soymilk (if needed)
- Cut up the bananas and place in a food processor, blender or Champion Juicer.
- When using a food processor or blender, some milk may be needed to get the blades moving, but don't add too much or you will end up with a milkshake rather than soft serve.
- Decorate with some pureed strawberries and top with fresh, cut berries.
Read and share these articles from the July-August Visitor :
- Editorial: We're Big Kids Now
- Feature: So Near, And Yet So Far
- Underscore: Men and Diet: Can Diehard Carnivores Become Vegetarian or Vegan?
- CD Release: Songs From the Heart
- Healthy Recipes from Columbia Union Members
- Liberian Refugee Soccer Players Receive New Limbs and Rehabilitation
- The New, Healthy-Cooking Chef in Town