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ABSOLUTELY delicious

Recipes

Sprouted Lentil Ceviche

10/3/2020

Comments

 
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Sprouted Lentil Ceviche

★★★★★

Salads, Side Dishes

Prep Time: 3-4 days Cook Time: 1 hour Difficulty: Easy Servings: 10 Source: The Food Pharmacy

Ingredients

1 cup dried lentils

1 medium red onion, diced

2 cups tomatoes, diced

2 medium carrots, shredded

2 medium cucumbers, diced

1 bunch cilantro, chopped

2 Tbsp apple cider vinegar

1 Tbsp white vinegar

Zest and juice of 2 limes

Salt and pepper to taste

Avocado slices

Homemade baked tortilla chips


Directions

1. Rinse the lentils.
2. Place lentils in a bowl and cover with 5 cups of water. Let soak for 8 hours.
3. Drain lentils and place in a jar with a cheese cloth covering the lid or a lid with holes.
4. Rinse and drain every 8 hours. Repeat for three to four days or until lentils are sprouted.
5. In a bowl, combine all the ingredients and stir well. Let marinate inside the refrigerator for at least an hour.
6. Serve on baked corn tortillas, topped with avocado slices

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Rice with Pigeon Peas (Arroz con Gandules)

10/3/2020

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Rice With Pigeon Peas (Arroz con Gandules)

★★★★★

Main Courses, Rice Dishes

Prep Time: 20 min Cook Time: 40 min Total Time: 60 min Difficulty: Medium Servings: 6 servings Source: The Food Pharmacy

Description

Rice With Pigeon Peas is the most popular dish in Puerto Rico, particularly at Christmas. There are many variations on this traditional recipe, but most are made with lots of fat and pork. This healthy version uses brown rice and contains no oil or processed products. The fresh sofrito gives it a special taste that everyone will love. All the flavor without the cholesterol!

Ingredients

Sofrito:

½ onion, diced

2 sweet peppers (ají dulces), diced

3 garlic cloves, crushed

½ red Bell pepper, diced

1 TBSP culantro, chopped


3 cups of uncle bens whole grain brown rice

1 bag (14 oz) frozen pigeon peas (gandules)

2 cups water to boil the peas

Vegetable broth + water used to boil the peas = 3 ½ cups liquid

½ tsp turmeric

2 TBSP tomato paste

½ tsp cumin

1 tsp smoked paprika or liquid smoke

“Herbamare” or sea salt to taste (~ 2 tsp)

2 Tbsp roasted red pepper cut in strips

2 Tbsp fresh chopped cilantro

Directions

1. In a medium saucepan, add the pigeon peas, 2 cups of water, and ½ teaspoon of salt and cook over medium-high heat for 10 minutes. Drain the pigeon peas and set aside, reserving the liquid to cook the rice.

2. Pre-heat a medium saucepan over medium heat. Add the sauce and cook for 2-3 minutes.

3. Add the turmeric, cumin, oregano, pigeon peas, tomato paste, smoked paprika, and marinade. Cook for 3 minutes.

4. Add the vegetable broth, the liquid from the pigeon peas and the rice, cover and bring to a boil. Reduce to medium low heat and cook for 40 minutes.

5. Add cilantro and pour in the rice. Garnish with strips of roasted bell peppers.

Notes

✔️Use parbroiled or partially cooked brown rice to minimize cooking time.

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Caribbean Asopao

10/3/2020

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Caribbean Asopao

★★★★★

Main Courses, Soups

Prep Time: 15 min Cook Time: 30 min Total Time: 45 min Difficulty: Easy Servings: 2-3 Source: The Food Pharmacy

Description

Asopao is a rice soup prepared in many parts of the Caribbean. This is our plant-based version of this Puerto Rican home cooking classic.

Ingredients

¼ cup medium onion, diced

¼ cup red/orange peppers, diced

1 carrots, diced

1 TBSP tomato paste

1 green plantain, sliced or shredded

1 TBSP fresh or dried oregano

6 garlic cloves, crushed

2 culantro leaves, diced (optional)

¼ cup parboiled brown rice

4 cups low sodium veg broth

¼ cup cabbage, diced

2 cups red beans, cooked

2 cups butternut squash or calabaza

Salt and pepper to taste


Toppings

cilantro to taste

avocado, to place on top of asopao once served

Directions

1. Cook onions, peppers, garlic, carrots, culantro (if using) and tomato paste in 2 Tbsp veg broth for 2-3 minutes.
2. Add rice, plantain, and the rest of the broth and cook for 15 minutes or until rice is cooked.
3. Add butternut squash, beans, and cabbage and cook for 10 minutes or until thickened and squash is tender.
4. If asopao is too thick, add a little bit more of veg broth. To thicken asopao, you can blend 1/4 cup of the asopao and return to the pan.
5. Serve topped with fresh cilantro and avocado.

Notes

✔️You can substitute the red beans with any other bean or pigeon peas (gandules)

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Three Bean Salad With Roasted Potatoes

9/10/2020

Comments

 
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Three Bean Salad With Roasted Potatoes

★★★★★

Potatoes, Salads

Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 mins Difficulty: Easy Servings: 5-6 servings Source: The Food Pharmacy

Description

With a variety of beans, bright, crisp, fresh vegetables, and hearty roasted potatoes, this filling, festive salad will be a hit at your next picnic, barbecue, or potluck.

Ingredients

2½ pounds small red potatoes

1 cup grilled corn

½ cup chopped red/orange bell pepper

¼ cup finely chopped red onion

1 cup kidney beans, drained

1 cup pinto beans, drained

1 cup chickpeas, drained

¾ cup grape tomates, halved

¼ cup basil, roughly chopped

Zest of 1 lime



Cumin-Lime Dressing


¼ cup white balsamic vinegar

1 Tbsp lime juice (add more to taste)

1 tsp date sugar

¼ tsp cumin

1 tsp garlic powder

½ tsp chili powder

Directions


1. Preheat oven to 450F.
2. Slice potatoes in half, boil for 5 minutes.
3. Drain potatoes and season with salt and pepper to taste.
4. Line a baking sheet with parchment paper and spread the seasoned potatoes evenly over the sheet.
5. Bake potatoes for 25 minutes or until cooked and slightly crisp.
5. In a small bowl, whisk together all dressing ingredients.
6. Pour the grilled corn, bell pepper, tomatoes, red onion, kidney beans, pinto beans, and chickpeas into a bowl and stir well.
7. Stir in the dressing and zest of 1 lime
7. Add the potatoes and stir well, right before serving.

Notes

For best results: Allow the beans and vegetables to marinate in the cumin-lime dressing for an hour and add potatoes just prior to serving.

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Easy Black Bean Quinoa Burgers

7/11/2020

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Easy Black Bean Quinoa Burgers

Burgers

Prep Time: 10 minutes Cook Time: 30 minutes Servings: Yield: 8 servings Source: The Food Pharmacy

Description

Smokey and meatless with a flavor boost from added BBQ sauce, these awesome and easy black bean burgers are great on a bun with all your favorite fixings.

Ingredients

3 cups cooked black beans

1 cup cooked quinoa

1 cup rolled oats

2 Tbsp ground flax seeds

½ cup BBQ Sauce

½ tsp liquid smoke or smoked paprika

1 tsp garlic powder

½ tsp onion powder

Extra BBQ sauce to top burgers

Directions

1 Preheat oven to 400 degrees F.

2 Partially mash the black beans.

3 Add the rest of the ingredients and mix well.

4 Form the mixture into burger patties.

5 Place on a baking pan lined with parchment paper and bake for 15 minutes.

6 Flip the burgers and coat with a layer of BBQ sauce.

7 Bake for another 10-15 minutes.

Cooking Tips

Serve on a whole grain bun, wrap, or a bed of greens.

We enjoy this burger with baked sweet potato wedges, baked fries, corn on the cob, or steamed vegetables.

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Pinto Bean Pozole Verde

6/27/2020

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Pinto Bean Pozole Verde

Main Courses, Soups

Difficulty: Easy Servings: Serves 6 Source: The Food Pharmacy

Description

Pozole is a traditional Mexican stew that is frequently served on holidays and other celebrations. This delightful plant-based alternative replaces the chicken and pork with pinto beans and soy curls.

Ingredients

1½ pounds tomatillos, husks removed

1 medium white onion, cut in half then sliced into eighths

2 jalapeños (optional)

1 cup rehydrated soy curls

4 cups cooked pinto beans

1 tsp ground cumin

1 tsp dried oregano

1 29-ounce can hominy, drained and rinsed

1 dried bay leaf

6 cups low-sodium vegetable broth

½ tsp sea salt

Herbamare® to taste

½ cup chopped cilantro

garnishes of choice, such as crispy homemade tortilla strips, chopped cilantro, sliced jalapeños, fresh lime wedges


Directions

1. Preheat the oven to 450°F.

2. Place the tomatillos, white onion, and jalapeños (if using) on a rimmed baking sheet.

3. Roast in the oven for 25 minutes, then let cool at room temperature for 5 minutes.

4. Transfer the roasted vegetables to a food processor. Blend until mostly smooth and add the mixture to the pot.

5. Meanwhile, season the soy curls with Herbamare and add to a soup pot.

6. Add the ground cumin, oregano, hominy, bay leaf, sea salt, and vegetable stock in the pot.

7. Cook at medium heat for 20 minutes.

8. When ready to serve, taste for seasoning, add cilantro and more seasonings to taste, and serve with garnishes of choice.

Notes

Serve with baked oil free corn tortilla strips and green onions.

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Beetlicious Marinara Sauce

6/26/2020

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Beetlicious Marinara Sauce

Sauces

Prep Time: 5 min Cook Time: 10 min Total Time: 15 min Difficulty: Easy Servings: 3-4 servings Source: The Food Pharmacy

Description

Beets and carrots add natural sweetness, flavor, and abundant nutrition to this marinara sauce. The brilliant blend of ingredients complements the heart-healthy properties of beets, which help lower blood pressure due to their high nitrate content.

Ingredients

1 28 oz cans Crushed Tomatoes

1 tsp garlic powder

1 tsp onion powder

1/4 cup shredded beets

1/4 cup shredded carrots

1 Tbsp Italian herbs

1/4 cup fresh basil, chopped


Directions

1. Add all the ingredients to a saucepan except the basil.
2. Bring to a low boil.
3. Cook for 10 minutes.
4. Add basil and serve.

Notes

Use as marinara sauce for pasta or any other recipe that calls for Italian red sauce.

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Mojito Fruit Salad

5/4/2019

Comments

 
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Mojito Fruit Salad

Fruit, Snacks

Prep Time: 15 min Difficulty: Easy Servings: 4

Author: The Food Pharmacy

Description

This refreshing fruit salad with mint and lime tastes just like a sweet mojito without the alcohol.

Ingredients

4 cups watermelon cut in cubes

2 mango, diced

2 cups fresh pineapple, diced

3 cups strawberries, sliced

2 cups blueberries or blackberries

2 cups of grapes

4 kiwi diced

1 lime

3 TBSP mint, chopped

Directions

Place all the fruit in a bowl. Zest and juice the lime and add to the fruit. Add mint and stir well.

Notes

May add more lime and mint if desired.

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Mexicrema Dressing

5/4/2019

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Mexicrema

Sauces

Prep Time: 5 minutes Difficulty: Easy Servings: 1 1/2 cups Source: The Food Pharmacy

Description

This vegan Mexican crema sauce has a delicious combination of flavors and is much more fun than plain sour cream. It can be used on a variety of dishes ranging from soups to salads to tacos and tostadas.

Ingredients

1 cup firm organic silken tofu

½ tsp salt

½ tsp garlic powder

½ tsp onion powder

Juice of 1 lime or lemon

2 Tbsp water

¼ cup apple cider vinegar

2 Tbsp nutritional yeast

1 handful of cilantro

¼ cup avocado (optional)


Directions

Combine all ingredients in a blender until smooth.

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Pumpkin Spiced Overnight Oats

4/30/2019

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Pumpkin Spiced Overnight Oats

Breakfast, Snacks

Prep Time: 5 min Cook Time: 30 min Difficulty: Easy Servings: 1 Source: The Food Pharmacy

Description


Ever since being introduced to the world of overnight oats with pumpkin and spices this recipe has been a favorite! These oats will sustain you for hours and make a delicious snack or dessert.

Ingredients

2 cups unsweetened non-dairy milk

1 tsp pumpkin pie spice

4-6 pitted dates

2 Tbsp raisins

1 tsp pumpkin pie spice

2 cups pumpkin puree

2 cups rolled oats

Directions

1. Blend the almond milk with the dates, raisins, and pumpkin pie spice.
2. Combine the blended milk with the pumpkin puree and oatmeal in a medium bowl.
3. If the mixture is too thick, add a little more non-dairy milk.
4. Cover and let sit in the refrigerator for at least an hour or overnight.
5. Enjoy cold or warm.

Notes

Tips: I always double or triple the recipe and store the leftovers for the rest of the week. This makes a delicious snack or even dessert. You may substitute the pumpkin with sweet potatoes.

This recipe was inspired by Elisa Burgos

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Butternut Squash Tostadas

4/30/2019

Comments

 
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Butternut Squash Tostadas

Main Courses

Prep Time: 10 minutes Cook Time: 25 minutes Servings: Yield: 2-3 servings Source: The Food Pharmacy

Description

These Tex-Mex tostadas are simply delicious!!!

Ingredients

6 corn or whole grain tortillas

4 cups butternut squash cut in cubes

¼ cup freshly squeezed orange juice

½ tsp garlic powder

1 cup onion, diced

½ cup bell pepper, diced

3 garlic cloves, crushed

2 cups cooked black beans

½ cup red cabbage, shredded

¼ cup cilantro, chopped

¼ cup salsa

¼ cup Mexicrema dressing or guacamole

Sea salt & pepper, to taste

Directions

1 Preheat oven to 400 degrees F.

2 Place the butternut squash in a bowl and add the orange juice, garlic powder, and salt & pepper to taste. Mix well.

3 Place the squash mixture in a pan lined with parchment paper and roast for 25 minutes or until squash is tender and slightly brown.

4 While the squash is in the oven, saute the onions and peppers in a skillet for 5 minutes.

5 Add the garlic and beans to the sauteed onions and peppers, stir and cook for 2 minutes.

6 Bake the corn tortillas in the oven for 10 minutes or until crisp but not burned.

7 Arrange the tortillas on a plate. Add salsa, the sauteed vegetable bean mixture and the roasted butternut squash. Top with red cabbage, cilantro, and Mexicrema dressing or guacamole.

Cooking Tips

Add jalapeños or chiles to make spicy tostadas.

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Chickpea Noodle Soup

4/29/2019

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Chickpea Noodle Soup

Main Courses, Soups, Website

Prep Time: 5 minutes Cook Time: 30 minutes Difficulty: Easy Servings: Serves 4-6 Source: Shayla K. Hernández

Description

This plant-based version of chicken noodle soup is soothing, nourishing, and ready in 30 minutes. Enjoy this yummy comfort food when you are not feeling well, or when you want to warm up on a cold day.

Ingredients

1 cup onion, diced

2 carrots, sliced

1 celery stalk, diced (optional)

2 medium potatoes cubed

3 cloves garlic, crushed

½ tsp dried thyme

4 cups of vegetable broth

2 cups of water

¼ cup of “chicken” seasoning

6 ounces of cooked gluten free spaghetti

2 cups cooked chickpeas

Salt and pepper, to taste

Chopped fresh cilantro, to taste


“Chicken” Seasoning Makes 1¾ cup (recipe below)


1⅓ cup of nutritional yeast

3 Tbsp onion powder

1 Tbsp garlic powder

1½ Tbsp dried basil

1 tsp oregano

½ tsp turmeric

2 tsp sea salt


Directions

1. Sauté onion in a medium pot over medium heat, until it begins to soften, about 3 minutes.
2. Add the carrots, potato, and celery (if using), and sauté for 2-3 minutes.
3. Add the garlic, thyme, “chicken” seasoning, vegetable broth, and water.
4. Bring to a medium-low simmer and cook until all the vegetables are tender, about 20 minutes.
5. Stir in the chickpeas and pasta.
6. Season with salt and pepper to taste.
7. Serve with fresh cilantro sprinkled on top.

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Eggplant Bacon

4/29/2019

Comments

 
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Eggplant Bacon

Side Dishes

Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 minutes Difficulty: Easy Servings: Serves: ~20 slices Source: The Food Pharmacy

Description

Our smoky sauce transforms eggplant slices to crispy and tasty plant-based “bacon”! Use it to make BLT’s, as the perfect side dish to your scrambled tofu, or as a delicious pizza topping.

Ingredients

1 medium eggplant

2 Tbsp nutritional yeast

3 Tbsp date paste or maple syrup

2 tsp liquid smoke

2 Tbsp low sodium tamari

3 tsp onion powder

1 tsp garlic powder

1 Tbsp water

Directions

1. Preheat oven to 325 degrees F, using “convection bake” if available to speed cooking time. Line 1 large or 2 small baking sheets with parchment paper.
2. Slice the eggplant in half lengthwise. Then cut the remaining eggplant in half lengthwise once more.
3. Use a sharp knife or mandolin to slice into thin lengthwise slices.
4. Make sauce by adding all the sauce ingredients in a small mixing bowl and whisking to combine.
5. Use a cooking brush to cover both sides of the eggplant slices with sauce. Arrange the eggplant in a single layer on the parchment-lined baking sheets.
6. Bake for 25-30 minutes (turning half way) or until the eggplant is dry and is slightly crispy. Remove from the oven and enjoy!


Once cooled, store in a sealed container in the refrigerator or in the freezer. To reheat, heat a skillet over medium heat, or over 250F for aprox 15 minutes in an oven. Be careful not to burn.

Notes

Once cooled, store in a sealed container in the refrigerator or in the freezer. To reheat, heat a skillet over medium heat, or in an oven at 300F for 5 minutes. Be careful not to burn.

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Comments

Vegan Sushi Power Bowl

4/29/2019

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Vegan Sushi Power Bowl

Bowls, Main Courses

Prep Time: 30 min Cook Time: 45 min Difficulty: Medium Servings: 4 Source: The Food Pharmacy

Description

These delicious sushi bowls take vegan sushi to a whole new level! They are great for gatherings where everyone makes their own vegan sushi bowls, choosing among different toppings. You can make them as simple or as fancy as you like.

Ingredients

Sushi Bowl Rice

2 cups short grain brown rice

3 cups water

sea salt to taste (optional)

1-2 TBSP rice vinegar

1 TBSP maple syrup


Ginger Miso Dressing

3 TBSP miso paste (yellow or white preferred)

3 TBSP rice or apple cider vinegar

2 TBSP maple syrup or date paste

1-2 TBSP grated fresh ginger

1 large garlic clove

¼ cup silken tofu or non-dairy plain yogurt

2 TBSP mirin or sweet white wine (optional)

water as needed for consistency


Suggested Toppings

baked tempeh or tofu

cooked edamame

julienned carrots

chopped cucumber

sliced avocado

sliced mango

cubed roasted sweet potato

diced bell peppers

sesame seeds

nori seaweed sheet, cut in strips

sriracha

Directions

Bring the rice and water to a boil. Cover and cook on medium heat for 45 minutes. Stir in the rice vinegar and maple syrup.

In a blender, combine the ginger miso dressing ingredients well adding water as needed for the desired consistency.

Place the sushi rice in a bowl, add some dressing and top with veggies of choice, nori strips and sesame seeds.

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Vegan Paella

11/24/2018

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Vegan Paella

Main Courses

Prep Time: 20 min Cook Time: 35 min

Difficulty: Easy Servings: 4-6 Source: The Food Pharmacy

Description

Traditional paella originated in the city of Valencia in Eastern Spain. There are many variations that use a combination of vegetables, but the key ingredient that gives paella its unique flavor is saffron.

Ingredients

2 cups Uncle Bens whole grain rice

1 cup quinoa

1 cup onions, diced

1 cup red bell peppers, diced

1 cup mushrooms, diced

½ cup carrots, diced

6 garlic cloves, crushed

1 cup cooked chickpeas

1-2 tsp saffron threads

¼ tsp turmeric

2½ cups vegetable broth

½ cup white wine or another cup of vegetable broth

1 bunch asparagus or 1 cup green beans

½ cup frozen peas

¼ cup frozen corn (optional)

Sea salt and pepper to taste

¼ cup roasted red bell peppers, sliced in strips

Directions

1. Sauté the onions, peppers and carrots for 3 minutes adding some vegetable broth if needed.

2. Add the mushrooms, chickpeas and seasonings and cook for 3 minutes.

3. Add the rice, quinoa, vegetable broth, and wine (if using).

4. Bring to a low boil, cover, and reduce the heat to medium and cook for 25-30 minutes.

5. While the rice and quinoa cook, prepare the asparagus or green beans separately.

6. Blanch the asparagus or green beans in boiling water for 2 minutes, then drain well. If cooking the asparagus, roast in the oven at 350 degrees F or cook in a pan for 5 minutes.

7. Add the corn and peas to the rice and cover for 5 minutes.

8. Remove from the heat.

9. Arrange roasted red peppers and asparagus on top of the rice and serve.


Notes

I like to use whole grain parboiled rice for Spanish rice dishes. Uncle Bens whole grain is my favorite.
After blanching, the asparagus can be seasoned and cooked in a pan for a few minutes before adding to the paella
For a more traditional paella taste, you can add ¼ cup toasted nori sheets cut in strips or seaweed seasoning when sautéing the vegetables.
Baked tofu is another great addition to this recipe.
If you have cooked rice and quinoa available, you can create a “Paella Stir-fry” version just sautéing the same vegetables and spices minus the vegetable broth and water.

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Berry Oatmeal Bake

8/4/2018

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Berry Oatmeal Bake

Baked Casseroles, Breakfast, Desserts, Fruit, Snacks

Prep Time: 5 min Cook Time: 35 min Difficulty: Easy

Servings: 6-8 Author: The Food Pharmacy

Description

This fruit-sweetened pineapple berry oatmeal bake is good for breakfast, snacks, or even dessert. It’s packed full of satiating oats and antioxidant-rich berries, but sweet enough to feel like a treat!

Ingredients

2 cups rolled oats

1 cup crushed pineapple

½ cup chopped walnuts (optional)

1 tsp vanilla

¼ tsp sea salt

1 ½ cups apple juice (not from concentrate)

2 cups fresh or frozen berries and or cherries

Directions

Preheat oven to 375F.

Mix all the ingredients together and pour into a 9” by 13” glass baking dish.

Bake for 35 minutes. Enjoy hot, at room temperature, or cold!

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Eve's Pasta Salad

8/4/2018

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Eve’s Pasta Salad

Side Dishes

Prep Time: 10 min Cook Time: 10 min Difficulty: Easy Servings: 6 servings Author: The Food Pharmacy

Description

This deli-style vegan pasta salad is made with homemade vegan mayo. The finely diced veggies add color and crunch, playing off of the creamy pasta. Make sure that whatever pasta you choose maintains a good texture when served cold. If the pasta salad dries out a bit, you can add more mayo or stir in a splash of water.

Ingredients

16 oz gluten free or whole grain pasta, cooked al dente

½ cup Guilt-Free Tofu Mayo, or to taste

½ cup finely diced bell peppers

¼ cup finely diced sweet or green onions

¼ cup finely diced celery

½ cup shredded carrots

¼ cup roasted pepper, diced

1-2 TBSP apple cider or rice vinegar

Herbamare ® or salt and pepper to taste

Directions

Combine all the ingredients in a bowl and season to taste.

Notes

Some minced fresh herbs would be lovely in this as well.

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Pantry Quinoa Burgers

8/4/2018

Comments

 
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Pantry Quinoa Burgers

Main Courses, Meat Alternatives

Difficulty: Easy Author: Elisa Burgos

Description

This recipe is made with items I like to always keep in the pantry and refrigerator. It’s loaded with umami flavor from tamari, miso, tomato paste and smoked paprika. You can stir in minced greens or herbs if you’d like to add a little freshness, but either way it’s nice to know this vegan pantry burger recipe is always in your back pocket.

Ingredients

3 tablespoons tamari

2 tablespoons miso

3 tablespoons tomato paste

2 tablespoons + 1 teaspoon mustard

2 teaspoons garlic powder

1 teaspoon smoked paprika

1 teaspoon onion powder

½ teaspoon turmeric

6 cups of cooked quinoa

1 cup chickpea flour

Directions

Preheat oven to 350 degrees F on the convection setting.

Line a cookie sheet with parchment paper.

Mix all the ingredients together. Form into burgers and place on the cookie sheet.

Bake for 20 minutes. Flip and bake 20 minutes more.

Notes

This would be great topped with some sautéed greens and mushrooms. You can make them ahead and freeze them if you like.

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Better than Rice with "Chicken"

8/4/2018

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Better than Rice with “Chicken”

Main Courses, Meat Alternatives

Servings: 4-6 Author: The Food Pharmacy

Description

Vegan Rice with chicken! Yellow rice stewed with chicken is a classic Puerto Rican dish. This flavorful version swaps the chicken out for soy curls, and upgrades to brown rice for extra nutrition. This is one plant-based Puerto Rican rice recipe you will want to make over and over again!

Ingredients

½ cup dehydrated soy curls

2 cups vegetable broth

1 TBSP tamari

Herbamare or salt and pepper to taste

¼ cup onion, diced

¼ cup bell pepper, diced

3-4 “ajicitos” (sweet latin american peppers), diced (optional)

2 culantro leaves, chopped (optional)

1 TBSP tomato paste

1 cup white wine

6 garlic cloves, crushed

¼ tsp turmeric

1 Tbsp Grilling Chicken seasoning (Simply Organic)

2 cups medium or long grain brown rice

Cilantro to taste

Directions

Rehydrate the soy curls in the vegetable broth and tamari for 15 minutes.

Drain the soy curls and reserve the liquid to cook the rice.

Dice the soy curls small and season with salt and pepper or Herbamare to taste.

Sauté the onion, bell pepper, ajicitos, and culantro at medium heat for 5 minutes.

Add the tomato paste and soy curls to the pan and mix well with the vegetables.

Cook for 3 minutes.

Add the rest of the ingredients except the cilantro.

Bring to a low boil, lower to medium low, and cover.

Cook for 40 minutes.

Stir and add cilantro. Serve.

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Power Food Breakfast Burritos

8/1/2018

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Power Food Breakfast Burritos

Breakfast

Difficulty: Medium Author: Elisa Burgos

Description

Power up with these nutrient-dense, protein-rich burritos!

Ingredients

Your favorite tofu scramble (made with one block of tofu)

1 cup cooked quinoa

½ cup salsa + extra for garnish

½ cup cooked black beans

1 package whole grain tortillas (Engine 2 diet and Ezekiel are good options)

½ cup cilantro, chopped

Directions

Stir the quinoa, salsa and black beans into the tofu scramble. Taste and adjust seasoning as desired.

Place some of the scramble in the middle of a tortilla. Top with additional salsa and sprinkle with cilantro. Fold in the sides of the tortilla, and roll it up.

Repeat with the rest of the scramble. Serve the breakfast burritos warm, or wrap up and store in the fridge or freezer to heat up and enjoy throughout the week.

Notes

This would also be good with some cubes of cooked sweet potato and extra greens.

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Down Home Tofu Scramble

8/1/2018

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Down Home Tofu Scramble

Breakfast, Egg Replacements

Difficulty: Easy Author: Elisa Burgos

Description

This is a simple, savory classic.

Ingredients

1 onion, diced

1 red pepper, diced

1 teaspoon thyme

4 cloves garlic, crushed

1 package of non-GMO firm tofu

½ teaspoon of turmeric

½ teaspoon garlic powder

2 tablespoons nutritional yeast

1 teaspoon Dijon mustard

Herbamare ® or salt to taste (I use about ¾ teaspoon)

2 cups baby spinach or kale

Directions

In a dry pan, sauté the onion over medium heat. If the onion begins to stick to the pan, add one or two tablespoons of water or vegetable broth and cover the pan. After a few minutes, stir in the red pepper and thyme.

When the onion is translucent and soft, uncover the pan and add the garlic. Crumble or mash up the tofu with a potato masher, fork or your hands, and add it to the pan. Sprinkle the turmeric on top, then stir in the rest of the seasonings.

Let it cook for a few minutes so the flavors come together. Add the spinach. Cover the pan and allow the steam to soften the spinach for a few minutes. Uncover the pan, stir the mixture and cook it uncovered for 2 more minutes if you prefer a drier scramble.

Serve with whole-grain toast, chips or wrapped in tortilla for a "breakfast burrito" with sprouts, avocado and / or fresh leafy greens.

Notes

For a smoky hint reminiscent of ham or bacon, add ¼ teaspoon smoked paprika along with the other seasonings. You can also add other ingredients to vary the recipe if you wish, such as fresh minced herbs, chopped olives, mushrooms, tomatoes, capers, grated carrot, etc.

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Speedy Mock Tuna Salad

8/1/2018

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Speedy Mock Tuna Salad

Hummus and Pates, Main Courses, Meat Alternatives, Salads

Prep Time: 10 min Difficulty: Easy Author: Elisa Burgos

Description

This easy vegan mock tuna salad is great in sandwiches, wraps, on salad, rolled like sushi in nori leaves, stuffed inside baked sweet potatoes, fresh tomatoes, cucumber boats or lettuce wraps.

Ingredients

3 cups (equivalent to 2 cans) of cooked and drained chickpeas

½ cup of Guilt-Free Tofu Mayo

2 tablespoons of Dijon mustard

2 diced plum tomatoes

2 finely chopped celery stalks

1 grated carrot

¼ cup of the fresh herbs of your choice

Directions

Mash the chickpeas lightly with a potato masher or fork. Stir in the vegan mayonnaise and mustard.

When they are well mixed, incorporate the other ingredients to taste, and adjust the seasoning if you wish. If it dries out a bit, you can stir in a splash of water.

Notes

You may also add some seaweed flakes into the mixture for an extra oceany taste. After all, seaweed is the original seafood!

Vary this recipe using garlic powder, curry powder, chopped onions, chives, red pepper (raw or roasted), capers, pickle relish, fresh or dried herbs, etc. according to what you have on hand.

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No Oil Baked Fries

7/7/2018

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No Oil Baked Fries

Potatoes, Side Dishes

Prep Time: 5 min Cook Time: 40 min
Difficulty: Easy Servings: 3-4
Author: The Food Pharmacy

Description

These make delicious “home-fries” as well! Just cut them in cubes instead of wedges. Try adding different seasonings such as curry powder or smoked paprika.

Ingredients

4 medium-large Yukon gold potatoes

½ tsp garlic powder

Sea salt and pepper to taste

Directions

Preheat oven to 425 degrees F.

Cut the potatoes in wedges or regular French fry shape about ½ to ¾ inch thick.

Place the potatoes in a deep saucepan, cover with water and bring to a boil.

Boil for 5 minutes.

Drain well and place in a mixing bowl.

Add the seasonings and toss the potatoes so they are evenly coated.

Place in a baking dish lined with a silicone liner or parchment paper. Avoid stacking them so they cook evenly.

Bake for 35-40 minutes or until crisp. Enjoy!

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Lentil Mushroom Barbecue Burgers

7/5/2018

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Lentil Mushroom Barbecue Burgers

Main Courses, Meat Alternatives

Difficulty: Easy Servings: 8 Author: Elisa Burgos

Description

These burgers combine the meatiness of mushrooms with the heartiness of lentils, and ties them together with savory sweet barbecue sauce. Serve them on a bun with all the fixings and enjoy a truly satisfying meal.

Ingredients

1 white onion, chopped

1½ cup button mushrooms, cleaned and chopped

3 cups cooked lentils

½ cup barbecue sauce + extra

1 tsp garlic powder

1 tsp smoked paprika

Salt to taste (optional)

1½ cup quick oats (approximately)

Directions

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

In a dry pan, saute the onions, stirring frequently. When translucent, add in the mushrooms and keep sauteing until cooked.

Mash the lentils with a fork or potato masher.

Stir in the barbecue sauce, garlic, smoked paprika and salt, then the onion and mushroom mixture.

Stir in the oats, adding extra if needed to bind the mixture. It should hold together loosely, enough to let you form burger patties.

Taste the mixture and adjust the seasoning accordingly.

Shape the mixture into veggieburgers and place on the baking sheet.

Bake for 20 minutes.

Remove the burgers from the oven so you can flip them over with a spatula. The burgers should lift easily onto the spatula when you attempt to flip them. If they do not, put them back in the oven for another few minutes and try again. The burgers will form a seal on the bottom that will allow you to easily slip the spatula underneath.

Once they have been flipped, brush the burgers with additional barbecue sauce to form a glaze and bake them an additional 15 to 20 minutes, until browned and firm to the touch.

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Mocha Frappuccino

6/27/2018

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Mocha Frappuccino

Beverages, Smoothies

Prep Time: 5 min Difficulty: Easy
Author: The Food Pharmacy

Description

Here is a delicious and healthy version of this refreshing classic.

Ingredients

2 cups unsweetened almond milk

2 medium frozen bananas

¼ cup herbal coffee (Cafix, Pergo, Teeccino, Kaffree)

4 pitted Medjool dates

1 tsp cinnamon

2 TBSP cacao or cocoa powder

½ cup ice

Directions

Combine all ingredients in a blender and process until smooth and creamy.

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