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ABSOLUTELY delicious

Recipes

Homemade Natural Sweetener

6/19/2018

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Date Paste

Condiments, Sauces,Sweeteners

Prep Time: 5 min
Author: The Food Pharmacy

Description

This simple, natural sweetener is ideal to use in place of honey, maple syrup, agave nectar or other liquid sweeteners. The dates provide a note of caramel flavor while retaining all the fiber and nutrients of the fruit.

Ingredients

2 cups dates

2 cups water

Directions

Blend the dates with the water until smooth. Store in the refrigerator.

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Cauliflower Alfredo

5/22/2018

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Cauliflower Alfredo

Main Courses, Pastas, Sauces

Author: Elisa Burgos

Description

In truth, this sauce is more of a plant-based Béchamel or white sauce, endlessly versatile (think moussaka, lasagna, casseroles, potatoes and more). To make it more like a traditional Alfredo, stir in half a cup of nutritional yeast to give it a touch of that Parmesan flavor. Either way, this is a highly nutritious, guiltless alternative when you want a rich, creamy, velvety sauce.

Ingredients

3 garlic cloves, crushed or minced

2 cups of plant milk of your choice (from almonds, soy, rice, hemp or other)

4 cups cauliflower, chopped into pieces

1 teaspoon of salt

White pepper to taste

8 ounces of the pasta of your choice

½ cup of the vegetable of your choice (such as peas, broccoli, red peppers, mushrooms or shredded carrots)

¼ cup chopped fresh parsley

Smoked paprika to taste

Directions

In a medium saucepan, sauté the garlic over medium heat for a few minutes. You do not need oil, but you can add a few drops of water if necessary.

Add plant milk and switch to high heat. When the milk boils, add the cauliflower, salt and pepper and lower to medium heat. Cook until the cauliflower is tender, about 15 minutes.

Blend the cauliflower mixture with an immersion blender or in a separate blender until you achieve a smooth and creamy texture, without lumps. Incorporate additional milk if necessary, to adjust the thickness of the sauce to your liking.

Boil the pasta. In the last minutes of cooking the pasta, you can add some peas or another vegetable of your preference to the pot, such as red peppers, broccoli, grated carrots, mushrooms or other.

When cooked, strain the pasta and vegetables, and combine with the sauce.

Serve the pasta, decorating each portion with freshly minced parsley and sprinkle with paprika.

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Apple Cinnamon Oatmeal Cups

5/14/2018

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Apple Cinnamon Oatmeal Cups

Breakfast, Desserts, Snacks

Prep Time: 15 min Cook Time: 45 min Difficulty: Easy

Servings: 12 oatmeal cups Author: Elisa Burgos

Description

These easy baked oatmeal cups are great for breakfast, snacks, or even dessert. They are kid friendly and perfect for a meal on the go. You can even make them ahead and freeze them.

Ingredients

1 small apple

2 ¼ cups plant milk of choice (almond, soy, oat, rice, hemp, etc.)

1 cup pitted dates (packed)

⅓ cup water

2 tablespoons flax seeds

2 tsp baking powder

3 tsp cinnamon

½ tsp nutmeg

¼ tsp ground cloves

3 cups rolled oats

⅓ cup raisins

Directions

Preheat the oven to 350 degrees F using the convection setting.

Chop the apple into small pieces.

Pour the oats into a large mixing bowl.

In a blender, combine the plant milk with the dates, water, flax seeds, baking powder and spices until smooth. Stir the blended mixture into the rolled oats. Add the chopped apples and raisins, and stir to incorporate. Taste and adjust the mixture if needed.

Spoon the mixture into silicone muffin cups. Bake for 40 to 45 minutes, until the tops are golden and slightly firm to the touch.

Let cool for 10 to 15 minutes before running a knife along the edges and popping them out of the silicone muffin cups.

Serve these apple cinnamon oatmeal cups hot or cold.

Notes

Silicone muffin tins are essential for this recipe. They guarantee that no fat is needed to grease the tins. Paper liners will not separate from the baked mixture, but the oatmeal cups will pop right out of the silicone tins! Once you try them, you will love using them for all your baked goods.

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Guilt-Free Tofu Mayo

12/27/2017

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Tofu Mayo

Sauces, Spreads

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

Description

This low-fat mayonnaise substitute is made with silken tofu for a rich, creamy texture that is free of all the cholesterol and saturated fat found in conventional egg-based mayonnaise. You can try this low-fat, egg-free mayo on sandwiches, wraps, potato salad, pasta salad, and as a base for creamy mayonnaise-based dips and dressings. You will save up to 85 calories per tablespoon when compared to conventional mayo!

Ingredients

1 12.3-ounce package of firm silken tofu

¾ tsp sea salt

¾ tsp onion powder

½ tsp garlic powder

½ tsp raw or date sugar

2 tsp dijon mustard

1 TBSP apple cider vinegar

Directions

Combine all ingredients in a blender and process until smooth. Chill thoroughly before using (best the second day). You can refrigerate for up to 10 days.

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Pasteles de Yuca al Estilo Puertorriqueño

12/23/2017

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Pasteles de Yuca al Estilo Puertorriqueño
Evelisse Capó, PharmD
Rinde 10-12 pasteles medianos


Masa de Yuca

4 tazas yuca, cortada en cubos
3/4 taza calabaza cortada en cubos
¼ taza sofrito fresco
½ taza caldo de vegetales con achiote en polvo (sin aceite)
¼ cdta cúrcuma en polvo
½ cdta sal de mar y pimienta o adobo “Herbamare”
Relleno
Prepare 3 tazas de uno o combinación de rellenos:
   -soya picada en trozos (Soy Curls)
   -tofu horneado
   -berenjena y setas
   -gandules/habichuelas
   -vegetales mixtos
1 taza de salsa de salsa de tomate
¼ caldo de vegetales
½ taza de sofrito
¼ cdta cúrcuma en polvo
sal de mar y pimienta o adobo “Herbamare” a gusto
Sofrito Fresco
1 taza cebolla picada pequeña
1 taza pimientos, picados pequeños
¼ taza ají dulce, picado pequeño
¼ taza culantro y cilantro picados pequeños
10 dientes de ajo, machacados
 
Agua de Semillas de Linaza – substituye el aceite
2 Cdas semillas de linaza + ¾ taza de agua – Caliente en una olla pequeña, meneando constantemente hasta que espese un poco.  Escurra.   Mezcle con el caldo de vegetales y achiote.
 
Otros ingredientes

Añada 3 Cdas de achiote en polvo con 3 tazas de caldo de vegetales. Mezcle bien.
Separe ½ taza del caldo con achiote para utilizarlo en la masa de yuca.
Combine el resto del caldo con agua de linaza que se va a utilizar para cubrir la hoja de plátano durante el proceso de envolver los pasteles.

2 tazas de garbanzos cocidos
Pimientos morrones cortados en tiras
Hojas de plátano limpias y cortadas en hojas de 7” x 7” aprox.
Papeles de pasteles humedecidos o papel para hornear cortadas en hojas 10” x 10”
Cordón de pasteles cortado en tiras suficientemente largas para el tamaño de los pasteles
 
Instrucciones
Triture todos los ingredientes de la masa en un procesador de alimentos hasta que se forme una masa suave de yuca.  Ponga en un recipiente y separe a un lado.

Si utiliza los “soy curls”, hidrate cubriendo agua tibia por 15 minutos.  Luego escurra y corte en trozos pequeños o corte en pedazos usando un procesador de alimentos. Adobe a gusto. Saltee los ingredientes del relleno en un sartén a fuego mediano y cocine por 8 minutos. 

  1. Para rellenar los pasteles, ponga el papel de pasteles humedecido sobre una superficie limpia como un picador de alimentos. 
  2. Coloque la hoja de plátano arriba del papel de pasteles.
  3. Cubra con un poco de la mezcla de agua de linaza/caldo de vegetales/achiote. 
  4. Ponga ¼ de masa de yuca encima de las hojas de plátano y aplaste un poco con una cuchara. Añada una cucharada de relleno cocido, 3 garbanzos, y una tira de pimiento morrón. 
  5. Doble el extremo del papel de pasteles mas cerca de usted hasta el otro extremo.
  6. Doble un pequeño filo y doble otra vez hacia usted. 
  7. Presione la masa hacia el centro en cada lado y doble cada lado hacia dentro. 
  8. Voltee pastel con dobleces hacia abajo y amarre bien. 
  9. Este video desmuestra el procedimiento.
  10. Congelar pasteles por 24 horas antes de hervir.
  11. Hierva por 45 minutos.  Como alternativa los pasteles se pueden envolver en papel de hornear y papel de aluminio y cocinarlos al horno a 400 F por 35 minutos.

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Beet Burgers

11/5/2017

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Beet Burgers

★★★★★

Burgers


Prep Time: 20 min Cook Time: 30 min
Difficulty: Medium Servings: 8-10 burgers
Author: The Food Pharmacy

Description

Delicious “meaty” burgers perfect for any occasion.

Ingredients

2 cups shredded raw beets

2 ½ cups cooked brown rice

2 cups cooked green or brown lentils

2 tsp thyme

¼ cup diced onion

4 garlic cloves

½ cup quinoa or oat flour

½ cup barbecue sauce

4 TBSP nutritional yeast

1 tsp chili powder

1 tsp smoked paprika

2 TBSP Tamari

2 tsp liquid smoke

2 tsp vegan Worcestershire sauce

Directions

Preheat oven to 400F. Blend all the ingredients in a food processor.

Transfer the mix to a bowl and form burger patties.

Bake for 30 minutes, flipping the burgers after 15 min.

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Guilt-free Chocolate Granola

8/15/2016

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Guilt-free Chocolate Granola

★★★★★

Granola, Breakfast, Snacks, Gluten-Free


Prep Time: 10 min Cook Time: 7 hr
Difficulty: Easy Servings: 8
Author: The Food Pharmacy

Description

Delicious, crunchy low-fat granola with no added oils.

Ingredients

Dry Ingredients:

8 cups rolled oats

2 TBSP chopped walnuts

dried fruit – cherries

¼- ½ cup cocoa powder

1 tsp cinnamon

1 cup freeze dried strawberries and or mango

Wet ingredients:

3 ripe bananas or 2 cups mango

1 cup pitted dates

½ cup water

1 tsp vanilla

Directions

Combine the dry ingredients in a large bowl
(EXCEPT freeze dried strawberries and chocolate chips).
Blend the wet ingredients in a blender and add to dry ingredients
Mix well, spread on a cookie sheet
Bake at 170F overnight (about 7 hours)
Turn oven off and leave pans in oven to completely dry and cool. Add the freeze dried fruit. Store in a granola airtight container

Note: Trader Joes sells the freeze dried fruit and dried cherries without any added sugar or oil.

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Mixed Grain Hot Cereal

7/13/2016

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Mixed Grain Hot Cereal

Hot Cereals, Breakfast, Gluten-free



Prep Time: 5 min Cook Time: 25 min
Difficulty: Easy Servings: 4-6
Author: The Food Pharmacy

Description

Delicious heart warming mixed grain breakfast cereal with berries on top.

Ingredients

1 cup rolled oats

½ cup quinoa

½ cup amaranth

1 tsp cinnamon

½ tsp cardamom

½ tsp ground cloves

½ tsp nutmeg

1 tsp vanilla

4 cups vanilla unsweetened almond milk

4 pitted medjool dates

Berries (frozen or fresh)

Directions

Place the dates and the almond milk in a blender and blend until smooth.

Add the milk to saucepan, add the spices and sweetener and heat until almost to a boil.

Add the grains, stir and cover.

Cook on medium-low for 25 minutes.

Top with fresh berries or frozen that have been thawed.

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Vegan Frittata

6/24/2016

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Vegan Frittata

Breakfast, Egg Replacements, Tofu, Gluten-free



Prep Time: 15 min Cook Time: 25 min
Difficulty: Medium Servings: 4
Author: The Food Pharmacy

Description

Frittata is an Italian dish similar to an omelet. This vegan variation skips the eggs and oil but not the taste. Buon appetito!

Ingredients

2 14oz containers of extra firm tofu

½ cup nutritional yeast

4 tsp dijon mustard

2 tsp onion powder

3 tsp garlic powder

½ -1 tsp oregano

½ tsp turmeric

Herbamare ® or salt and pepper to taste

2 cups of chopped vegetables –

I used mushrooms, baby spinach, onions, peppers

Directions

Preheat oven to 400F. Grease ligthly a long pyrex or 2 shallow 9-inch pie dishes and set aside.
Crumble tofu in a large bowl with hands until it looks like feta cheese.
Stir in nutritional yeast, dijon mustard, onion and garlic powder, turmeric and Herbamare or salt and pepper.
Mix in vegetables.
Transfer to pie dish and pat down firmly with a spatula until nice and tight.
Bake for 25 minutes until the top is firm and slightly brown.
Let frittata cool for 5 minutes in counter before serving.

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Miso Soup with Shiitake Mushrooms

5/10/2016

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Miso Soup with Shiitake Mushrooms

Main Courses, Soups, Tofu, Gluten-free



Prep Time: 5 min Cook Time: 10 min
Difficulty: Easy Servings: 4
Author: The Food Pharmacy

Description

Quick and easy vegan miso soup. We love to add nutritious, antioxidant rich mushrooms. Yum!

Ingredients

5 cups vegetable broth

½ cup white mushrooms, diced

1 cup frozen shiitake mushrooms

2 garlic cloves, crushed

⅓ cup carrots, diced

¼ cup dried wakame, torn 2 inch pieces

1¼ cup firm tofu, cut into small squares

2 TBSP green onions

3 TBSP white miso

Tamari sauce to taste

Directions

Bring the broth to a boil in a medium saucepan.

Add the carrots and cook for 3 minutes.

Add the garlic and mushrooms, and wakame and cook for 3 minutes.

Add the tofu and cook for 2 minutes.

In a small container, dissolve the miso in ¼ cup of broth and mix well.

Add miso to soup and remove from heat.

Serve with green onions.

Do not boil the soup after miso has been added as high heat will destroy the enzymes in the miso.

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Additional Info:
Nutritionfacts.org: Mushrooms
Is Miso Heatlhy?

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Black-Eyed Peas “Asopao”

4/21/2016

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Black-Eyed Peas “Asopao”

Main Courses, Soups, Puerto Rican Cuisine



Prep Time: 15 min Cook Time: 20 min
Difficulty: Easy Servings: 4
Author: The Food Pharmacy

Description

Asopao is a rice soup prepared in many parts of the Caribbean. This is our vegan black-eyed peas version of this Puerto Rican home cooking classic.

Ingredients

1 medium onion, diced

6 garlic cloves, crushed

½ cup red/orange peppers, diced

3 carrots, diced

2 TBSP tomato paste

1 TBSP fresh or dried oregano

4 culantro leaves (optional)

1 cup parbroiled brown rice (Uncle Bens)

8 cups veg broth + 2 cups water

1 cup cabbage, diced

3 cups black eye peas, cooked

2 cups butternut squash or calabaza

sea salt to taste (~1/2 tsp)

1 ripe plantain, sliced

cilantro to taste

avocado, to place on top of asopao once served

Directions

Cook onions, peppers, garlic, and tomato paste in 2 TBSP veg broth for 2-3 minutes.

Add carrots, oregano, culantro, and rice and cook for 2 minutes.

Add veg broth and water and cook for 25 minutes or until rice is cooked.

Add the rest of the ingredients except cilantro and cook for 10 minutes or until thickened. Serve topped with fresh cilantro and avocado.

Enjoy!

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Additional info:
Black-eyed peas one of the most nourishing legumes
Culantro vs Cilantro
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Vegan Bacon Bits

3/10/2016

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Vegan Bacon Bits

Meat Alternatives, Side Dishes



Prep Time: 15 min Cook Time: 25 min Difficulty: Easy
Author: The Food Pharmacy

Description

Soy Curls are a very versatile product. This quick and easy recipe can be used as a topping for salads, scramble tofu and many other dishes.

Ingredients

4 oz (About 2 cups Butler Foods Soy Curls dehydrated)

or 10 ounces extra firm tofu, drained

2 TBSP nutritional yeast

4 TBSP maple syrup

A few dashes of liquid smoke

4 TBSP low sodium Tamari

3 tsp onion powder

1 tsp garlic powder

Directions

Break the Soy Curls into smaller pieces and cover with water for 10 min to re-hydrate.

If using tofu, drain well and cut into small cubes.

In a medium bowl, combine all the ingredients except Soy Curls and whisk.

Add the Soy Curls and combine well.

Bake at 425F for about 25 minutes or until crisp but not burned.

Stir half way through baking.

I prefer to use the Soy Curls instead of tofu for their texture and quicker preparation.

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Butler Foods has additional recipe ideas on their website.

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Millet Flax Buttermilk Vegan Pancakes

2/14/2016

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Millet Flax Buttermilk Vegan Pancakes

Breakfast, Pancakes, Waffles, Gluten-free


Prep Time: 15 min Cook Time: 10 min
Difficulty: Medium Servings: 10-15 Pancakes
Author: The Food Pharmacy

Description

I love these even more than my "Ain't Jemima Pancakes", nobody believes they're gluten-free. They taste like buttermilk pancakes!

Ingredients

4 cups rolled oats

½ cup millet (made into flour by processing in blender)

1 tsp sea salt

1 ½ tsp baking soda

2 tsp baking powder

1 TBSP date sugar

½ cup ground flax seeds

4 cups unsweetned vanilla almond milk

2 TBSP rice vinegar

1 TBSP maple syrup

1 TBSP vanilla extract (the real thing!)

3 TBSP unsweetened applesauce

Directions

Mix dry ingredients in a bowl.

Mix wet ingredients in a separate bowl.

Pour wet ingredients over dry ingredients and mix well.

Process the mixture in a blender until well blended and smooth.

Let sit for 15-20 min before cooking in a medium heated skillet or in a waffle maker.


Enjoy!

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Tex-Mex Tofu Scramble

1/10/2016

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Tex-Mex Tofu Scramble

Breakfast, Egg Replacements, Tofu, Gluten-free


Prep Time: 15 min Cook Time: 20 min
Difficulty: Medium Servings: 4-5
Author: The Food Pharmacy

Description

Tofu scramble is a popular scrambled egg substitute. It is simple and easy to make at home with many variations of spices and toppings.

Ingredients

2 14 oz extra firm tofu blocks, drained

½ tsp turmeric

Herbamare ® (or salt and pepper) to taste

1 tsp oregano

½ tsp liquid smoke

½ cup onion, diced

½ cup red/orange peppers, diced

5 garlic cloves, crushed

1 cup mushrooms, sliced

¼ cup corn

2 cups Baby Kale, chopped

¼ cup salsa

1 cup grape tomatoes, diced

cilantro to taste (optional)


Directions

Drain the tofu well and cut into small cubes.

Cook in wok or large skillet for 10-15 minutes or until liquid is absorbed (may have to drain excess liquid couple times).

Season tofu with Herbamare, turmeric, oregano, liquid smoke and cook for 5 minutes.

Add the onions, pepper and garlic and cook for 2 minutes.

Add the mushrooms, and corn, stir well and cook for 2 minutes.

Add the spinach or kale and salsa.

Cook on low heat for 3 minutes.

Mix well and serve topped with diced grape tomatoes and cilantro. Enjoy!

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