KITCHEN TABLE
YOU’LL HEART THESE RECIPES
Lower blood pressure and reverse heart disease with these super tasty and healthy dishes from The Heart-Healthy Plant-Based Cookbook by Jenneffer Pulapaka and Hari Pulapaka (Hatherleigh, $25).
PLANT-POWERED LEMON OATMEAL
Image credit: The Heart-Healthy Plant-Based Cookbook.
2 cups whole oats (steel cut)
1 whole lemon, cut in half, juiced, and deseeded
1 teaspoon ground turmeric
1 teaspoon sumac powder (if available)
2 tomatillos, quartered
2 cups beet greens, washed and chopped
2 cups turnip greens, washed and chopped
½ cup walnuts, chopped coarsely
6-8 cups water, more or less
1. Add all the ingredients except the oats and greens to the water and bring to a low simmer.
2. Stir in the oats and cover.
3. Stirring periodically, cook covered for as long the directions on the oats package says. This can be between 30 and 45 minutes.
4. Remove the lemon, chop it up finely and add it back to the pot. Add the greens, mix well, and cook for an additional 5 minutes.
5. Sprinkle chopped walnuts before serving.
MUMBAI CHUTNEY SANDWICH
Image credit: The Heart-Healthy Plant-Based Cookbook.
1 cup smashed cooked or canned garbanzo
2 tablespoons red wine vinegar
8 slices sturdy, whole wheat or whole grain bread, sliced
1 cup salsa verde*
2 Yukon gold or white potatoes, boiled and sliced
1 red beet, cooked and sliced
1 large ripe tomato, sliced thinly
1 cucumber (seedless), sliced
1 medium red onion, sliced thinly
Black pepper, as desired
1. Mix the smashed garbanzo and red wine vinegar in a bowl for 10 minutes.
2. Meanwhile, toast the bread in a toaster or oven to a golden brown.
3. For each spread the smashed garbanzo on both sides.
4. Next, spread the salsa verde on both sides.
5. Assemble the sandwich with layers of potato, beet, tomato, cucumber, onion, and a uniform sprinkle of black pepper.
SALSA VERDE
Image credit: The Heart-Healthy Plant-Based Cookbook.
1 cup cashewnut, toasted
2 lemons, zested and juiced
4 cloves garlic, peeled
1 tbsp extra-virgin olive oil
¼ cup date syrup
¼ cup white or golden balsamic vinegar
1 tbsp skin-on ginger, minced
2 tbsp dijon mustard
1 bunch basil leaves with tender stems, washed
1 bunch cilantro with stems, washed and roughly chopped
1 jalapeño (with seeds), chopped
Granulated sugar, as needed
In a food processor, grind the nuts until they are a fine crumb
Add the citrus juices and zest, garlic, olive oil, date syrup, vinegar, ginger, and mustard. Process well.
Add remaining ingredients. Purée well.
Taste the chutney and adjust the flavour levels, as desired.
Store in the refrigerator for up to 1 month.
BROWN RICE AND RED LENTIL KHICHADI
Image credit: The Heart-Healthy Plant-Based Cookbook.
1 small onion, diced
½ cup carrots, diced
2 cups assorted mushrooms, coarse chopped
1-inch piece ginger, minced
1 bay leaf
2 green chillies or 1 jalapeño, minced
1 cup red lentils, washed and drained
1 cup brown rice
1 teaspoon turmeric powder
¼ cup edamame or green peas
1 cup apple cider vinegar
4 cups vegetable stock or water
1. In a shallow pot with a proper lid, roast the onions, carrots, ginger, bay leaf, mushrooms, and chillies on medium heat for about 5 minutes.
2. Next, add the lentils, brown rice, and turmeric powder. Cook for about 15 minutes, stirring frequently.
3. Now add the edamame or peas, stir well, and add the vinegar and water. Stir well and taste the broth to make sure its acidity is to your liking.
4. Cover the pot, reduce the heat to low-medium and cook for 20 minutes.
5. Serve with your favourite fresh herbs and perhaps, some non-dairy, fat free yogurt.
The Heart-Healthy Plant-Based Cookbook by Jenneffer Pulapaka and Hari Pulapaka is published by Hatherleigh, $25.