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12
Apr
Quick, Easy, Tasty Coleslaw Recipe with 4 no-oil dressing options

By: Karen Webster

health healthy recipe salad vegan vegetable

Quick, Easy, Tasty Coleslaw Recipe with 4 No-Oil Dressing Options

 
Cabbage and Carrot Coleslaw
  • This is also great using shredded broccoli and carrot. 
  • We enjoy adding some chopped apples and a handful of raisins to this salad.
  • This recipe includes a cashew-based dressing, which is excellent.  However, we’ve also provided 3 other no-oil dressing options that are nut free.
 
Cilantro Lemon (or Lime) Dressing
  • We like to triple this recipe and use the dressing on other vegetables (it’s fantastic on springtime asparagus!) or it makes a wonderful spread on a sandwich.
  • The original recipe calls for lemon juice, but we prefer to use lime juice. 
 
Balsamic-Apple-Mustard Dressing
  • This applesauce-based dressing is great on coleslaw and other salads where you would use a Balsamic vinegar-based dressing. 
  • We usually double or triple the original recipe as each batch is quite small. 
  • The recipe calls for cumin (Travis likes, Karen prefers to omit).
 
Tangy White Bean Dressing
  • This dressing is thick and creamy and a great way to sneak in some beans.  However, we find it to be a little bland on its own. 
  • We recommend combining this recipe with the above Balsamic-Apple-Mustard Recipe. 
19
Oct
Lentil and Barley Salad

By: Karen Webster

holiday recipe salad vegan

Lentil and Barley Salad

(12 servings)

Ingredients

  • 1 1/2 cups dry green lentils 
  • 1 cup barley* 
  • 2 cups greens (Swiss chard, collards, kale, lettuce) of choice (chopped; raw or cooked) 
  •  1/2 cup fresh cilantro or parsley (chopped) 
  • 1 small onion (chopped) or 2-3 green onion (chopped)
  • 1 apple (diced) 
  • 1 cup pomegranate arils/seeds (when in season) or ½ – 3/4 cup dried fruit (pomegranate arils, golden raisins, apricots)
  •  1/4 cup almonds* (chopped, sliced, or slivered) 
  • Optional: 
    • Salad topper: tofu feta (link to recipe)
    • Add roasted (and cooled) vegetables of your choice (sweet potatoes, carrots, whatever is in season)

Dressing

  • 1/3 cup apple cider vinegar
  • 2 garlic cloves (chopped)
  • 2 TBSP Dijon mustard
  • 2 TBSP Date paste*
  • Pinch of salt and pepper

 

Instructions:

  • Combine the lentils and barley with 5 cups of water.
  • Bring to a boil and then cover, reduce to a simmer, and cook until the lentil and barley are done, about 25 minutes. Drain and set aside to cool.
  • In a mason jar – add the apple cider vinegar, garlic, Dijon mustard, date paste, salt and pepper (to taste).
  • Shake vigorously until emulsified and combined.
  • Combine the cooled barley and lentils, pomegranate arils, greens of choice, cilantro/parsley, apple, almonds, and roasted vegetables (if using).
  • Dress with the vinaigrette and toss thoroughly to combine.
  • Serve cold or at room temperature.
  • Optional: Top salad with tofu feta

*Notes:

  • To make this gluten-free – substitute the barley with brown rice or my favorite combination (1/3 cup of each buckwheat, millet, and amaranth).
  • To make this nut-free – use sunflower seeds or pumpkin seeds instead of almonds.
  • Date paste substitute – add 3-4 med-size dates (chopped) to the dressing recipe and 1-2 tsp. of water.  Then instead of shaking the dressing in a mason jar to mix the ingredients, blend the dressing using an immersion blender.

Adapted from: ParsnipsandPastries.com

19
Oct
Fig, Date, and Walnut Bread

By: Karen Webster

bread holiday recipe vegan

Fig, Date, and Walnut Bread

(Makes 1 loaf)

Ingredients: 

  • 1 cup water or tea (black, green, herbal, whatever you like)
  • ½ cup dried figs (chopped and any tough stems discarded)
  • ½ cup dried dates (pitted and chopped)
  • 1 cup whole wheat flour (or gluten-free, all-purpose flour)
  • 1 cup oat flour
  • 1 teaspoon baking soda
  • 1 TBSP ground cinnamon
  • ¼ teaspoon nutmeg
  • 1/4 cup almond butter (or ¼ cup almond flour mixed with 2-3 TBSP plant-based milk) or sunflower seed butter (nut-free option)
  • 1/3 – 1/2 cup date paste (or 1/2 cup chopped dates blended with a couple of TBSP of water)
  • ⅔ cup fresh orange juice (from 2 to 3 oranges)
  • Grated zest of 1 orange
  • ½ cup unsweetened applesauce
  • ½ cup walnuts, chopped
  • ¼ tsp salt

Optional:

  • Top with sunflower seed “cream” cheese and a few dashes of cinnamon.*

 

Directions:

    • Preheat oven to 350º F.
    • Line a 9 x 5-inch loaf pan with parchment paper.
    • In a small saucepan, heat water or tea over medium-high heat.  When it just starts to bubble, turn off heat, and leaving pot on the burner, add chopped dried figs and dried dates.  Leave them to soften while you continue with the recipe.
    • Put chopped nuts into a shallow baking pan and toast in the oven for 8 to 10 minutes, or until walnuts are brown and rich smelling.  Remove from oven and set aside.
    • Meanwhile, in a large bowl, sift together whole wheat flour and oat flour, baking soda, orange zest, cinnamon, and nutmeg.
    • In another bowl, mix together orange juice, date paste, almond butter, and apple sauce. 
    • Add wet ingredients to dry ones.
    • Drain figs and dates and add to batter. 
    • Gently add walnuts and stir just till combined. 
    • Pour into prepared loaf pan.
    • Bake for 50 minutes to 1 hour, or until top is golden and puffed and an inserted tester comes out clean.
    • Enjoy!*

     

    *Notes:

    • For a sunflower seed “cream” cheese recipe click here – Omit the garlic! And, you can use raw sunflower seeds instead of “sprouted.”
    • Wrapped well, bread freezes well or keeps well in the refrigerator for several days, but judging by the audience last week, tends to be consumed immediately.

     

  • Adapted from: VegKitchen

08
Sep
Low ‘Food Print’ Recipe Ideas!

By: Karen Webster

foodprint footprint recipe vegan

Low ‘Food Print’ Recipe Ideas
Spending time outside often reminds us how fragile our ecosystems can be.  Here are some recipes to help lower our overall “FoodPrint.”  Learn more about “FoodPrints” here.
 
 
Vegan Tuna Sushi Bowl
  • Creative way to use seasonal tomatoes!
Vegan Tempeh Taco Meat
  •  Quick and easy ground meat alternative that you can use in tacos, burrito bowls, spaghetti sauce, etc.
King Oyster Mushroom Pulled Pork
  • Great way to reduce your foodprint and reap the health benefits of mushrooms, which are nutrient dense and low in calories.


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

(click image to enlarge)

Recipes from www.liveeatlearn.com.

 

 

 

30
May
Three recipes for the start of summer that each have biblical roots!

By: Karen Webster

bible recipe summer vegan

Three recipes for the start of summer that each have biblical roots!
Try out these seasonal and flavorful dishes for a refreshing meal or snack this summer.
 
 
No-Bake Strawberry Pie
  • 2 Samuel 6:19 (NRSV) – “[David] distributed food among all the people, the whole multitude of Israel, both men and women, to each a cake of bread, a portion of meat,[a] and a cake of raisins. Then all the people went back to their homes.”
Lemon Turmeric Energy Balls
  • Genesis 43:11 (NRSV) – “Then their father Israel said to them, “If it must be so, then do this: take some of the choice fruits of the land in your bags, and carry them down as a present to the man: a little balm and a little honey, gum, resin, pistachio nuts, and almonds.”
Best Curried Chickpea Salad
  • Numbers 11:5 (NRSV) – “We remember the fish we used to eat in Egypt for nothing, the cucumbers, the melons, the leeks, the onions, and the garlic.”

Recipes from T. Colin Campbell Center For Nutrition Studies, Natalie’s Health, and The Simple Veganista.

08
Apr
Three recipes for celebrating Earth Day or any other springtime gathering!

By: Karen Webster

lent recipe vegan

Three recipes for celebrating Earth Day and spreading healthy habits this spring!
Try out these easy and delicious party foods great for sharing with a group or adding to dinner.
 
 
Cauliflower “Wings”
 
Zucchini Wraps with Kale Pesto
 
Sundried Tomato & Basil Pinwheels


 

 

Recipes from earthday.org, The Simple Veganista, and Minimalist Baker.

10
Jan
Simple and Fresh Recipes for Lent

By: Karen Webster

lent recipe vegan

If your considering a food fast during Lent or you just want some delicious new meals to break up your winter dinners, try out these fresh and simple plant-based options!  See our recent blog post Fasting Can Be Filling for more facts and reflections on fasting.
 
 
White Bean Soup
  • No oil option: sauté vegetables in vegetable broth and/or cooking wine 
Greek Potato Salad 
 
Beet Salad

 

Note: All of these recipes contain a lot of olive oil.  Consider adding 1-2 Tablespoons to start with and adjust as needed to suit your palate.

 

Recipes from The Greek Vegan

one-pot vegan jambalaya
14
Sep
One-pot Vegan Jambalaya

By: Karen Webster

dinner recipe vegan

Ingredients: 

  • 1 ½ yellow onions
  • 3 red bell peppers
  • 3 sticks celery
  • 3 cups white mushrooms, pre-sliced
  • 3 tbsp olive oil
  • 3 tbsp minced garlic
  • 3 cups canned diced tomatoes
  • 1 ½ Tbsp tomato paste
  • 1 ½ Tbsp cajun seasoning
  • 4 ½ cups kidney beans
  • 3 tbsp soy sauce
  • 1 ½ tsp dried thyme
  • 4 ½ cups brown rice (dry)
  • 3 tbsp chopped cilantro

Directions:

  • Finely chop onion, red bell pepper, celery, and white mushrooms.
  • In a large pot over medium-high heat, warm olive oil. Add onion, garlic, celery, and red bell pepper and stir, cook 2 to 3 minutes, until onion starts to soften. Season with a pinch of salt and pepper.
  • Add diced tomatoes and tomato past, stir and add cajun seasoning. Cook 2 more minutes.
  • Add kidney beans, soy sauce, dried thyme, white mushrooms, and rice. Stir and cook 2 minutes, then add 3 cups of water and a pinch of salt. Cover tightly and bring to a boil; reduce heat to medium-low and cook 20 minutes without lifting the lid.
  • Turn off heat and let stand 10 minutes before opening lid. Fluff rice with a fork and season with salt and pepper to taste. Garnish with cilantro (optional).

Recipe from PlateJoy

red cabbage and apple salad with pecans
14
Sep
Red Cabbage and Apple Salad with Pecans

By: Karen Webster

salad vegan

Ingredients (original ingredients in parenthesis): 

  • 2 Tbsp rice vinegar
  • 1 Tbsp apple cider vinegar
  • 2 tsp dijon mustard
  • ¼ cup olive oil
  • 2 apples
  • 1 lemon
  • 1 red cabbage
  • ½ cup pecans
  • ½ cup vegan blue cheese, vegan feta, vegan tofu feta (blue cheese)

Directions:

  • In a small bowl, whisk together rice vinegar, apple cider vinegar, and mustard. Gradually whisk in olive oil. Season with salt and pepper to taste.
  • Thinly slice apples; in a medium bowl, toss apple with 4 tsp juice from lemon. Thinly slice red cabbage.
  • In a large bowl, combine apple, red cabbage, pecans and vegan blue cheese. Toss with dressing to taste.

Recipe adapted from PlateJoy

Vegan Pumpkin Muffins on plate
14
Sep
Vegan Pumpkin Muffins

By: Karen Webster

dessert recipe vegan

(Makes 12 muffins)

Ingredients (original ingredients in parentheses): 

  • 1 1/2 c all-purpose flour 
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp allspice
  • 1 1/4 c sugar
  • 1/2 c vegetable oil
  • 2 flax eggs (lightly beaten eggs)
  • 1/2 c almond milk (milk)
  • 1 can pumpkin purée (1 cup)
  • 1/2 c pumpkin seeds

Optional

  • 1/2 c chopped walnuts 
  • 1/2 c raisins

Directions:

  • Toast pumpkin seeds in a dry skillet on medium heat.  Set aside. 
  • Combine all of the dry ingredients in a bowl (except the pumpkin seeds, walnuts, and raisins).  
  • Carefully stir in the wet ingredients. 
  • Fold in walnuts and raisins. 
  • Spoon mixture into a muffin tin.
  • Sprinkle toasted pumpkin seeds on top. 
  • Bake at 350 F for 20 minutes. Test with a toothpick. 
  • Enjoy!

Recipe adapted from “500 cupcakes” by Fergal Connolly

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  • Quick, Easy, Tasty Coleslaw Recipe with 4 no-oil dressing options
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  • Tofu “Feta” Cheese
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