Asparagus Mushroom Risotto
This is a delicious, grain-free and dairy-free risotto. I’ve received a thumbs up from several family members – and it’s virtually ALL vegetables. I use more liberal portions of the asparagus and mushrooms – you could use more or less than the recipe calls for; create to your desire. And since you’re not cooking rice, this recipe cooks much more quickly than traditional risotto recipes, so it’s a great option even if you’re tight on time.
Ingredients
3 cloves garlic, minced
1 small onion, chopped
2 cups mushrooms (portobello, shitake, cremini, etc.), sliced
12-16 ounces asparagus, cut into 1-2” inch pieces
16 ounces riced cauliflower
1-2 cups broth, vegetable or bone-based
2 tablespoons nutritional yeast
1/2 cup dry white wine (optional)
1 tablespoon Miyoko’s vegan butter
Spritz of extra-virgin olive oil
Salt and pepper, to taste
Directions
1. In a large skillet, spritz pan with olive oil. Add onion and garlic and sauté 2 - 3 mins.
2. Add cauliflower and dry white wine and cook until liquid is gone.
3. Add the asparagus and the mushrooms.
4. Add in broth 1/2 - 1 cup at a time, stirring continuously after every addition until liquid has been absorbed.
5. Once all the broth has been added and absorbed, add vegan butter and nutritional yeast. Stir to combine.
6. Serve immediately. Garnish with fresh ground black pepper, parsley or basil.
Tahini Pesto
Sensitive to nuts? This is a simple, tasty nut-free and dairy-free pesto. This recipe freezes well, so may be well worth your time to double or triple this recipe.
Recipe created by Heather Tasselmyer, dietetic intern.
Ingredients
2 cups basil
1/4 cup tahini
3 cloves garlic
2 tablespoons lemon juice
1/4 cup extra-virgin olive oil
2 tablespoons nutritional yeast
Himalayan sea salt & pepper to taste
Directions
Place all ingredients in a food processor and process until desired texture and consistency.
Smoothie that packs a protein & fiber punch
Beans in a smoothie? I know, sounds crazy, right? Honestly though, you don’t taste the beans and they add protein, fiber, iron, B vitamins, and more - it's an excellent way to amplify the nutrients in your smoothie. With the high fiber content, this recipe is also quite satiating.
Ingredients
1/2-1 cup berries [I generally use ½ cup, but if you’re looking for the smoothie to be a tad sweeter, you could increase the fruit up to 1 cup]
3 cups spinach
1/2 cup beans [white cannelloni beans are great, I used black beans when I haven’t had cannelloni beans on hand]
1 tbsp chia seeds
1 tbsp hemp hearts
1 tbsp ground flax seed
1 cup non-dairy milk of your choice - almond, oat, coconut
1 serving protein powder (optional)
½ teaspoon ground cinnamon and/or 1 teaspoon fresh ginger (optional)
Directions
Blend all ingredients together and enjoy!
To health & healing,
Natalie & Heather
Natalie Ledesma, MS, RDN, CSO, CLT
Heather Tasselmyer, Dietetic Intern with Golden Gate Dietetic Internship