Cathy Fisher Archives - Forks Over Knives

Shepherd’s Pie

Cathy Fisher — Thu, 02 Nov 2023 01:30:12 +0000

This flavorful veggie casserole uses portobello mushrooms to create a delicious, meaty filling that’s brimming with savory umami flavors. Juicy peas and tender carrots add tantalizing texture, while the velvety mashed potato topping gets its creamy consistency from plant-based milk and starchy potato water. Fresh thyme and smoky paprika infuse the saucy filling with all the cozy flavor you’d expect from comfort food, just minus the unhealthy ingredients. Pop this casserole in the oven until golden brown and scoop out a steaming serving when you’re craving a warm meal to satisfy your stomach and your soul.

Tip: To make this meal extra hearty, you can substitute 2½ cups cooked lentils for the mushrooms.

From straightupfood.com

For more cozy vegan casseroles, check out these tasty ideas:

Healthy Salsa Verde Taco Casserole
Vegan Hash Brown Casserole with Tempeh Crumbles
Potato-Spinach Casserole with Trumpet Mushrooms
Or take a look at our full collection of vegan casseroles

Yield: Makes one 3-quart casserole

Time: 85 minutes

3 lb. russet potatoes, peeled and cut into chunks
2 teaspoons granulated onion
1 teaspoon granulated garlic
4 cups chopped portobello mushrooms
2 cups chopped onions
1 cup chopped carrots
1 cup chopped celery
3 cloves garlic, minced
3 tablespoons tomato paste
1 tablespoon finely chopped fresh thyme
2 teaspoon paprika
2 cups green peas
1 to 2 cups unsweetened, unflavored plant-based milk
Freshly ground black pepper, to taste

Instructions

Preheat oven to 375°F. In a large pot combine potatoes, granulated onion, granulated garlic, and enough water to cover. Bring mixture to boiling; reduce heat slightly. Simmer, uncovered, 10 to 15 minutes or until potatoes are tender.
Meanwhile, in a large skillet cook mushrooms, onions, carrots, and celery over medium-high 3 to 5 minutes or until onions are golden, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add minced garlic; cook and stir 1 minute. Stir in tomato paste, thyme, paprika, and 1½ cups water. Reduce heat to medium-low. Cover and cook 10 to 15 minutes or until carrots are tender. Stir in peas. Remove from heat.
Drain and reserve cooking water from potatoes. Transfer potatoes to a medium bowl. Mash potatoes, gradually adding milk (or potato-cooking water, or a combination of the two) until potatoes are the desired consistency.
Stir 1 cup of the mashed potatoes into vegetable mixture in skillet. Spread mixture in a 3-quart baking dish. (The mixture should be like a thick stew but not watery. Spoon out any extra liquid.) Spread the remaining mashed potatoes over top. Drag a large serving fork or other utensil over the surface of the potato layer to create a textured pattern.
Bake 25 to 30 minutes or until lightly browned. Let stand 10 minutes before serving. Season with pepper.

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Almond Poppy Seed Cake

Cathy Fisher — Thu, 18 May 2017 00:18:32 +0000

This festive and hearty cake is not only delicious but also very fragrant, and it bakes up nice and moist without any added oil. Its few ingredients and steps make for easy preparation, and you can serve it plain or with Lemon Frosting. Millet flour yields a cake that is less dense and heavy than when made with oat flour alone. You can buy pre-ground millet flour (use the same amount, ¾ cup), but it’s very easy to grind your own from whole millet; just follow the directions below. Look for whole millet in the bulk section of healthier grocery stores.

Recipe from Straight Up Food.

Yield: Makes one (9×5-inch) loaf (about 10 slices)

Ingredients

For the cake

7 oz. pitted dates (about 12 Medjool or 23 Deglet Noor)
1½ cups unsweetened, unflavored plant-based milk
1½ teaspoons pure almond extract
1¼ cups rolled oats
¾ cup dry millet
2 tablespoons poppy seeds
1 teaspoon regular or sodium-free baking powder
1 teaspoon baking soda
¼ cup unsweetened applesauce
1 tablespoon lemon zest (from 1 medium lemon)
2 cups sliced fresh strawberries, optional, for topping

For the frosting

5 oz. pitted dates (about8 to 9 Medjools or 17 Deglet Noor)
¾ cup raw cashews (3 oz.)
2 to 3 tablespoons lemon juice
1 teaspoon pure vanilla extract

Instructions

For cake, in a small bowl combine the 7 oz. dates, the milk, and almond extract; let stand at least 15 minutes to soften dates. Preheat oven to 325°F. Line a 9×5-inch loaf pan with parchment paper.
Place oats in a blender; cover and blend into a flour. Transfer to a medium bowl. Repeat with the millet, blending 30 to 40 seconds to make a flour (millet is harder than oats). Add millet flour to oat flour. Add poppy seeds, baking powder, and baking soda to bowl; whisk to combine.
Pour date mixture into the blender; cover and blend until smooth. Add to dry ingredients along with applesauce and lemon zest; stir until well incorporated. Spoon batter into prepared pan, spreading evenly.
Bake 55 to 60 minutes or until the top is medium brown. Cool in pan on a wire rack 10 minutes. Remove cake from pan to cool completely on wire rack.
While cake bakes, prepare frosting: In a clean blender combine 5 oz. of the dates, the cashews, lemon juice, vanilla, and ¾ cup water. If the water doesn’t completely cover dates and nuts, add more just until it does. Let stand 45 minutes to soften dates. Cover and blend until very smooth, scraping down sides once or twice. (If your blender has a tamper, you may want to use it.) Add a little more water if the mixture becomes too thick to blend. Top cooled cake with frosting and strawberries, if desired.

https://www.youtube.com/watch?v=bWGDWddgWyg&feature=youtu.be

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Oil-Free Baba Ghanoush

Cathy Fisher — Mon, 20 Mar 2023 16:06:47 +0000

Baba ghanoush is a Middle Eastern dip made with cooked, mashed eggplant, creamy tahini, and zesty lemon juice. Traditional recipes call for olive oil and salt, but we’ve skipped these ingredients to create the healthiest possible version that’s still packed full of flavor. Enjoy it as a dip with fresh vegetables or as a topping for baked potatoes instead of sour cream or butter. Another delicious option for leftover oil-free baba ghanoush is to slather a spoonful inside a whole wheat pita round and stuff it with baked falafel and pickled veggies. There are countless scrumptious ways to use this versatile recipe, so it’s time to get cooking!

For more Middle Eastern vegan dips, check out these tasty ideas:

Yield: Makes 1¼ cups

1 1-lb. purple eggplant
2 tablespoons lemon juice
2 tablespoons chopped fresh parsley
2 tablespoons tahini (optional)
1 small clove garlic
¼ teaspoon ground cumin

Instructions

Preheat oven to 400°F. Pierce the eggplant a few times with the tip of a knife and place it on a baking sheet. (Line sheet with parchment paper, if you like.) Roast 55 to 60 minutes or until eggplant is softened and wrinkly. Set aside 15 minutes or until cool enough to handle.
Cut eggplant in half lengthwise. Scoop out the flesh, including seeds, into a bowl or food processor. Discard skin and stem.
Add the remaining ingredients to eggplant. Mash together with a fork until uniform and fibers are broken down, or process until smooth. Transfer to a small bowl. Garnish with additional parsley, if you like. Serve with vegetables and whole grain pita chips for dipping.
To store, place baba ghanoush in an airtight container. Cover and chill up to 5 days.

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Best-Ever Beefless Stew

Cathy Fisher — Mon, 15 Nov 2021 18:17:39 +0000

Tuck into this cozy meal whenever you’re in need of a little TLC. Portobello mushrooms add rich flavor and meaty texture to this chunky classic-style stew, while a medley of fresh veggies soaks up the herbaceous broth. Fresh rosemary and parsley deliver a beautiful depth of flavor that develops over time, so don’t be afraid to freeze your leftovers for a rainy day! And be sure to check out our full collection of vegan stew recipes here.

Tip: Fresh rosemary is wonderful in this stew, but if you only have dried, use ½ teaspoon.

From straightupfood.com

Yield: Makes 10 cups

1½ large yellow or white onions, chopped into ¾-inch pieces (about 3 cups)
3 medium carrots, sliced lengthwise and cut into ¾-inch pieces (about 2¼ cups)
3 ribs celery, cut into ¾-inch pieces (about 1 cup)
2 medium portobello mushrooms, cut into ¾-inch pieces (about 4 cups)
6 cloves garlic, minced
2 lb. white potatoes, peeled and cut into ¾-inch chunks (about 6 cups)
⅓ cup no-salt-added tomato paste
1 tablespoon dried Italian seasoning
1 tablespoon paprika
2 teaspoons finely chopped fresh rosemary
1½ cups thawed frozen peas
½ cup chopped fresh parsley

Instructions

In a Dutch oven or soup pot, cook onions, carrots, and celery with 1 tablespoon water over medium-high heat for 8 minutes, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in mushrooms and garlic; cook 5 minutes more, stirring frequently and adding water as needed.
Stir in potatoes, tomato paste, Italian seasoning, and paprika. Add 5 cups of water. Bring to boiling; reduce heat to medium-low. Stir in rosemary. Cook, covered, 15 minutes, stirring occasionally. Stir in peas; cook, covered, 5 minutes more or until carrots and potatoes are tender.
Transfer 2 cups of the mixture to a blender. Cover and blend until smooth. Return to soup pot. Stir in parsley.

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Pumpkin Pie Squares

Cathy Fisher — Sat, 24 Jan 2015 11:00:56 +0000

These pumpkin squares are easier to make than pumpkin pie, and they are firm enough to be eaten as finger food. They are great by themselves, or add a bit of Macadamia-Vanilla Frosting for a little extra decadence. A sweet addition to any vegan Thanksgiving or holiday menu!

Check out our full round-up of pumpkin recipes here.

Yield: Makes 16 2-inch squares

10 medjool dates, pitted and diced (about 1 cup diced)
1½ cups oat flour
2 teaspoons pumpkin pie spice (or see notes)
1 (15-ounce) can cooked pumpkin (not pumpkin pie mix)
1 teaspoon vanilla extract
½ cup unsweetened, unflavored plant milk
1 cup Macadamia-Vanilla Frosting

Instructions

Soak the dates in a small bowl with ¾ cup water for at least 15 minutes.
Preheat the over to 375ºF.
Place the flour and pumpkin pie spice in a large bowl. Place the soaked dates, the date soak water (see “texture” note), vanilla, and plant milk in a blender and purée until smooth (1 to 2 minutes). Pour the mixture into the bowl of flour and spices, and also add the pumpkin, and mix with a wooden spoon until all the dry ingredients are incorporated.
Scrape the batter into an 8 × 8-inch parchment-lined baking sheet (or use a nonstick silicone baking pan). Cook for 25 to 30 minutes at 375ºF, until lightly browned with some cracks on the top. Let cool at least 10 to 15 minutes before cutting and serving.
If desired, top with Macadamia-Vanilla Frosting just before serving, or use a rotary cheese grater to dust lightly with grated macadamia or other nuts. Storing in the refrigerator overnight will firm up these squares, then you can pack them in a lunch or as a snack. Notes: To make your own pumpkin pie spice: If you do not have pumpkin pie spice on hand, you can substitute 1½ teaspoons ground cinnamon, ½ teaspoon ground nutmeg, and ⅛ teaspoon ground cloves. Texture: For a firmer texture without refrigerating overnight, use only ½ cup of the date soak water in step 2.

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Oatmeal-Lemon Pancakes with Raspberry-Date Syrup

Cathy Fisher — Tue, 10 Sep 2019 17:48:01 +0000

These oatmeal pancakes rise nicely and fill your kitchen with a wonderful lemony aroma. Top pancakes with walnuts and a fruit syrup naturally sweetened with dates. Use any leftover syrup on fruit or oatmeal.

From straightupfood.com

Looking for more delicious and healthful ways to start your day? Check out our 14 Boredom-Busting Plant-Based Breakfasts.

Yield: Makes 12 small or 6 large pancakes

Ingredients

RASPBERRY-DATE SYRUP

4 oz. pitted dates, chopped (7 to 8 Medjool or 14 to 16 Deglet Noor)
½ cup fresh raspberries, strawberries, or blueberries, or chopped peeled kiwifruit, peach, or mango

PANCAKES

2 cups unsweetened, unflavored plant-based milk, plus more to thin batter as needed
2 oz. pitted dates, chopped (3 to 4 Medjool or 6 to 8 Deglet Noor)
1½ cups old-fashioned rolled oats
½ cup cornmeal
1½ teaspoons regular or sodium-free baking powder
½ teaspoon baking soda
½ teaspoon ground cinnamon
1 tablespoon lemon zest
3 tablespoons lemon juice
¼ cup finely chopped walnuts (optional)
Fresh raspberries (optional)

Instructions

For syrup: In a blender combine 4 oz. dates, the raspberries, and 1½ cups water. Let stand at least 15 minutes to soften dates. Cover and blend until smooth and pourable consistency. Set aside. (Syrup will thicken as it sits. If needed, add more water to thin.)
In a small bowl combine milk and the remaining 2 oz. dates; let stand 15 minutes to soften dates. Place oats in a blender; cover and blend until oats are ground to a flourlike consistency. Transfer to a medium bowl. Whisk in cornmeal, baking powder, baking soda, and cinnamon; make a well in the center.
Pour milk-date mixture into the blender; cover and blend until smooth. Add mixture to dry ingredients along with lemon zest and juice. Whisk until smooth.
Heat a griddle or extra-large nonstick skillet over medium until a few drops of water jump and sizzle. For each pancake, pour ¼ to ½ cup batter onto hot griddle. Cook pancakes 1 to 2 minutes or until surfaces are bubbly and undersides are medium brown. Flip pancakes and cook 1 to 2 minutes more or until surfaces are bubbly and undersides are medium brown. Flip pancakes and cook 1 to 2 minutes more or until Browned. (If batter gets too thick while it sits, stir in a little more milk as needed.) Serve pancakes with Raspberry-Date Syrup, and, if desired, chopped walnuts and raspberries.

The post Oatmeal-Lemon Pancakes with Raspberry-Date Syrup appeared first on Forks Over Knives.

Vanilla Bean Frosting

Cathy Fisher — Tue, 08 Jan 2019 18:53:44 +0000

This all-purpose vegan frosting is especially tasty on carrot cake but can be used for any dessert that calls for a rich, creamy topping. The recipe gets its incomparable flavor from seeds scraped from a fresh vanilla bean. Seeding vanilla beans is easy; all you have to do is cut the bean in half lengthwise and use the back (dull side) of a knife to scrape out the soft paste of tiny seeds inside. The pods can be saved for later and used to infuse maple syrup, cooked fruit compotes, and hot cereal with vanilla flavor. Or try tucking the pod into your box of granola to scent it with vanilla!

Recipe from straightupfood.com

5 ounces pitted whole dates, chopped
¾ cup unsalted raw cashews
Seeds from 1 vanilla bean (or 1 teaspoon pure vanilla extract)

Instructions

Combine the dates, cashews, and seeds from the vanilla bean in a blender. Add just enough water to cover the mixture. Let stand for 45 minutes or until dates and cashews are softened. Cover and blend until smooth, adding water if it’s too stiff to easily blend.

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Perfect Vegan Carrot Cake

Cathy Fisher — Tue, 08 Jan 2019 18:52:29 +0000

Perfectly moist and studded with raisins, this vegan carrot cake is sweetened with dates and banana and gets its rich flavor from cinnamon, nutmeg, cloves, and vanilla. A blender is used to grind the oats into a flour and combine the liquid ingredients, then the batter is mixed by hand to avoid overbeating. No need to peel the carrots before shredding them—just give them a quick wash to remove any dirt or grit. The cake will keep for up to five days and tastes even better the day after it’s made. It also freezes well. Spread with Vanilla Bean Frosting or serve on its own.

Recipe from straightupfood.com

Yield: Makes 1 8-inch square cake

Time: 90 minutes

1½ cups unsweetened plant milk, such as almond, soy, cashew, or rice
4½ ounces pitted whole dates, chopped
¾ cup raisins, divided
½ cup sliced ripe banana
1 teaspoon pure vanilla extract (or seeds from 1 vanilla bean)
1¾ cups regular rolled oats
2 teaspoons baking powder
2 teaspoons ground cinnamon
1 teaspoon baking soda
1 teaspoon ground nutmeg
Pinch of ground cloves
1½ cups finely shredded carrots
½ cup chopped walnuts (optional)
1 cup Vanilla Bean Frosting (optional)

Instructions

Combine the plant milk, dates, ¼ cup of the raisins, the banana, and vanilla in a medium bowl. Let stand for 15 minutes or until dates are softened.
Preheat the oven to 350°F. Line an 8-inch square baking pan with parchment paper (or use a silicone baking pan).
Place the oats in a blender. Cover and blend until a powder forms. Transfer to a large bowl. Stir in the baking powder, cinnamon, baking soda, nutmeg, and cloves.
Transfer the date mixture to the blender. Cover and blend until smooth. Add the date mixture to the oat mixture in bowl; stir just until combined. Fold in the remaining ½ cup of raisins, the carrots, and walnuts (if using).
Spread the batter into the prepared baking pan. Bake for 40 to 45 minutes or until golden. Cool in the pan for 10 minutes. Remove from the pan; cool on a wire rack. Spread the cake with Vanilla Frosting (if using).

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Tu-No Casserole (Vegan Tuna Casserole)

Cathy Fisher — Mon, 04 Jan 2016 14:29:13 +0000

This hearty casserole calls for garbanzo beans instead of tuna, and mushrooms instead of the traditional can of salt-heavy Cream of Mushroom Soup. Perfect for “comfort food” night. There’s a no-nut option, as well.

From straightupfood.com

Yield: Makes one (9 × 13-inch) casserole

Ingredients

For the Sauce:

2½ cups unsweetened, unflavored plant milk
½ cup unsalted cashews (2 ounces)
1 teaspoon granulated onion
½ teaspoon freshly ground black pepper
1 tablespoon kelp granules or kelp powder (optional, for a light seafood flavor)

For the Base:

1½ cups uncooked elbow or small-shell pasta
1 medium yellow onion, chopped (about 2½ cups)
8 medium cremini or white mushrooms, sliced
2 cups green peas (frozen and thawed, or canned)
3 cups cooked garbanzo beans (or two 15-ounce cans, drained)

Instructions

Place the plant milk, cashews, granulated onion, pepper, and kelp (if using) into a blender and set aside (so the cashews can soften).
Cook the pasta in a soup pot according to the instructions on the package; drain and place the pasta back into the soup pot, off of the heat.
Preheat the oven to 375°F. Add the onions and mushrooms to a skillet on high heat, stirring and cooking for 3 to 5 minutes until softened and lightly browned, adding a little water only as needed to prevent sticking. Add this mixture, as well as the peas, to the pot of cooked pasta.
Place the garbanzo beans into a food processor and pulse just until the beans are broken down (but not mushy). If you don’t have a food processor, mash the beans with a potato masher. Add to the soup pot.
Blend the sauce ingredients until smooth. Add to the soup pot and stir.
Spoon into a 9 × 13-inch baking dish. Bake uncovered for 35 to 40 minutes, until the top is lightly browned.
Note: For a lower-fat, nut-free casserole, replace the cashews with 1½ cups cooked cannellini beans (or one 15-ounce can, drained).

https://www.youtube.com/watch?v=-b0_pC0AOz0

The post Tu-No Casserole (Vegan Tuna Casserole) appeared first on Forks Over Knives.

Raw Apple Crumble

Cathy Fisher — Tue, 08 Dec 2015 17:02:59 +0000

This dessert is easier and faster to make than an apple pie or crisp, and it requires no baking. Instead of refined sugars, this recipe uses dates for sweetness, and lemon juice and nutmeg for that extra zing.

From Straight Up Food

Notes:

Use a good eating apple, such as a Gala, Fuji, or Pink Lady in this recipe, or a mix.

Find this recipe and more in the Forks Over Knives Recipe App.

Yield: Makes 4 to 6 servings

Ingredients

For the crumble topping:

½ cup walnuts
2 pitted Medjool dates (or 4 Deglet Noor), chopped

For the diced apple filling:

4 apples, peeled and diced
1 tablespoon lemon juice

For the applesauce (to be tossed with the diced apples):

2 apples, peeled and diced (see Notes)
2 tablespoons fresh lemon juice
5 pitted Medjool dates (or 10 Deglet Noor), chopped
¼ cup raisins
¼ teaspoon cinnamon
¼ teaspoon ground nutmeg

Instructions

To make the crumble topping: Blend the walnuts and dates in a food processor to make crumbly nuggets similar in size to Grape Nuts cereal. Spoon into a small bowl and set aside.
To make the filling: Toss the 4 peeled, diced apples with 1 tablespoon of lemon juice, and set aside in a bowl.
Next, blend all of the sauce ingredients in the food processor: 2 apples, 2 tablespoons of lemon juice, plus the dates, raisins, cinnamon, and nutmeg. Toss this mixture with the sliced apples.
To serve, spoon into dessert dishes and sprinkle with the date-nut crumble topping.

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