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19
Nov
November 2024 Recipes

By: Karen Webster

healthy recipe vegetable

Comments: 0

Carrot Cake Overnight Oats 

Prep Time: 5 min

Makes:1 ½ cups

Ingredients:

  • ½ cup rolled oats (regular, not instant)
  • ½ cup carrot (shredded)
  • 2 Medjool dates (pitted and chopped)
  • 1 TBSP flaxseed (ground)
    1 TBSP pumpkin seeds
  • 1 tsp ground cinnamon
  • Pinch ground nutmeg
  • 1 cup unsweetened almond milk, plus more for serving

    Optional: toppings such as hemp seeds, chopped pecans, almond butter, and/or raisins. 

    Directions:

    1. Combine the oats, carrot, dates, flaxseeds, pumpkin seeds, cinnamon, nutmeg, and almond milk in a glass jar.
    2. Cover and chill for 2 hours, or up to 2 days. Stir in toppings (if desired) and add additional milk, if needed.

      Recipe from: https://www.forksoverknives.com/recipes/vegan-breakfast/carrot-cake-overnight-oats/


      Carrot Soup

      Prep Time: 35 min

      Makes: 4 servings

      Ingredients: 

      • 2 lbs. potatoes (peeled and chopped)
      • 1 ½ large carrots (peeled and chopped)
      • 1 large onion (peeled and chopped)
      • 8 cups vegetable broth (no oil)

        Optional: ½ tsp Dijon mustard, ⅓ cup nutritional yeast, ½ tsp cracked black pepper. 

        Directions:

          1. Over high heat, in a non-stick large pot, add 2 TBSP of vegetable stock and onions. Sweat until translucent.
          2. Add chopped carrots, potatoes, and remaining vegetable stock and cook until softened.
          3. Bring to a boil, then turn the stove top down to medium-low heat. 
          4. Optional – stir in black pepper and Dijon mustard.
          5. Simmer for 15 minutes, the potatoes and carrots should be very soft.
          6. Turn the heat off.
          7. Stir in nutritional yeast.
          8. Puree the soup using an immersion blender (or regular blender), and blend until a smooth rich texture is achieved.
          9. Garnish as desired and serve warm.

        1.  

        Karen Notes: 

        • The basic soup has only 4 ingredients!
        • I usually add a few more carrots (about 1 cup)  and a pinch of turmeric, so that the color of the soup is a more vibrant orange (and also gives it an antioxidant boost).

          Recipe from: https://plantbasedfolk.com/4-ingredient-potato-soup/#recipe


          24-Carrot-Gold Dressing

          Prep Time: 10 min

          Makes: ¾ cup

          Ingredients: 

          • ½ cup carrot (cut into discs or small chunks)
          • ⅓ cup water
          • 1 ½ TBSP red wine vinegar 
          • 1 – 1 ½ TBSP tahini 
          • 1 TBSP pure maple syrup
          • ½ tsp chickpea miso
          • ½ tsp fresh ginger (roughly chopped) or 1/4 dried ginger*
          • ¼-½ tsp salt

            Directions: 

            1. Using an immersion or regular blender, puree all the ingredients until very smooth.
            2. Serve (or refrigerate).
            3. Will keep about 4-5 days in the fridge.

            1.  

            * Note: Fresh ginger has a better flavor than dried (but it will due if that is all you have).

            Recipe from: https://www.forksoverknives.com/recipes/vegan-sauces-condiments/24-carrot-gold-dressing/

             

            12
            Nov
            Lightened Up Holiday “Classic” Recipes

            By: Karen Webster

            health healthy holiday recipe vegetable

            Comments: 0

            Lightened Up Holiday “Classic” Recipes

            Raw Cranberry-Orange-Apple Relish

            Ingredients:

            • 16 oz. cranberries (fresh or thawed frozen, not dried) 
            • 1 navel orange or two tangerines/mandarins (cut into slices, we like to include the peel as well)* 
            • 1 large apple (cored and coarsely chopped) 
            • 3/4 cup dates and raisins (we use ½ dates, ¼ raisins, but you can use just one or the other)

            Directions:

            1. Place all ingredients in a blender or food processor and mix until well combined! 
            2. You might have to scrape down the sides a bit to make sure everything is mixed together! 

            Notes:

            * We highly recommend using organic citrus (if feasible), especially if the fruit is imported.  For more information about the health concerns of conventional citrus, click here.  Apples are also on the “Dirty Dozen” list, so we encourage the use of organic apples as well.  

            Adapted from: https://www.plaidandpaleo.com/2016/11/raw-orange-cranberry-relish.html

            Mushroom Gravy (8 servings)

            Ingredients:

            • 2 Tablespoons vegetable broth or cooking wine
            • ⅓ cup onion (finely chopped)
            • 16 ounces mushrooms (sliced)
            • ½ Tablespoon tamari (or soy sauce if gluten isn’t a concern)
            • 2 garlic cloves (minced)
            • 1½ Tablespoons fresh thyme leaves (or 1.5 teaspoons dried) 
            • ½ Tablespoon chopped rosemary (or ½ to ¾ teaspoon dried)
            • ¼ cup all-purpose flour (gluten-free thickener options → sweet rice flour, tapioca flour, potato starch, or cornstarch)*
            • 3 cups vegetable broth
            • Sea salt and freshly ground black pepper

            Directions:

            1. Heat the 2 Tablespoons vegetable broth or cooking wine in a large skillet over medium heat.  
            2. Add the onions and cook until soft (about 4 minutes).
            3. Add the mushrooms and cook until soft (about 8 to 10 minutes).
            4. Stir in the tamari, garlic, thyme, and rosemary.
            5. Sprinkle the flour* over the mushrooms and stir (about 1 minute).
            6. Add the broth and simmer until thickened, whisking often (about 20 minutes). 
            7. Season with salt and pepper to taste.

            Notes:

            * To make this recipe gluten-free:

            • Omit the flour in step 5.
            • Before adding the broth to the skillet in step 6, spoon a few tablespoons of the vegetable broth into a small bowl.  
            • Add 2 Tablespoons of your gluten-free thicker and stir until smooth.  
            • Pour this mixture back into the pan and stir until the gravy thickens (1-2 minutes).

            Adapted from: https://www.loveandlemons.com/mushroom-gravy/#wprm-recipe-container-52727

            Pumpkin Pie (or 16 mini-pies)

            Ingredients:

            Crust

            • 2 cups rolled oats (use certified gluten-free for a GF option)
            • 2/3 cup dates (pitted, packed)
            • 1/3 cup nut or seed butter
            • 1/8 teaspoon sea salt (omit if nut or seed butter has salt)
            • 2 Tablespoons plant-based milk (or more if needed to bring the crust together)

            Filling

            • 1 15-oz can (398ml) pumpkin puree (not pumpkin pie filling)

            • 2/3 – 3/4 cup raw cashews (2/3 for slightly softer set, 3/4 for firmer)*

            • 1/3 cup plain or vanilla unsweetened plant-based milk (we prefer soy because of its thickness, but the choice is yours)

            • 2/3 cup dates (pitted, packed)

            • 2 teaspoons lemon juice

            • 1 Tablespoon arrowroot powder (or sweet rich flour, tapioca flour, potato starch, corn starch – all of these are gluten-free)

            • 1 Tablespoon pumpkin pie spice (or 1 1/2 teaspoon cinnamon, ½ teaspoon ground ginger, 1/4 teaspoon freshly ground nutmeg, 1/4 teaspoon allspice, ¼ teaspoon ground cloves, optional – ¼ teaspoon ground black pepper)*

            • 1/2 teaspoon vanilla extract (or 1/4 teaspoon vanilla bean powder)

            • 1/4 teaspoon salt

            Directions:

            • Make the crust.

              • In a food processor/blender (or we use an immersion blender in a 1-quart mason jar → less clean up), add the oats, dates, and salt for the crust.
              • Puree until fine and crumbly. 
              • Then add the nut or seed butter and puree (about 1 minute).
              • Add the plant-based milk and pulse through until the mixture becomes sticky (it should hold together when pressed/pinched).
              • If it’s not holding together, add a little more plant-based milk, 1 teaspoon at a time, until it does. You shouldn’t need more than another 3-4 teaspoons (unless your dates are dry and you may need a bit more).
            • Make the filling.
              • In a food processor/blender/using an immersion blender – purée all the filling ingredients together until very smooth, scraping down the sides of the bowl as needed.

            3a. For making a pie (we use a glass pie plate).  

            • Be sure to first lightly wipe the inner surface with a dab of oil (or spray).
            • Press the crust mixture in the prepared pie plate with your fingers until evenly distributed on the base and a little up the sides of the plate (not fully up the sides to prevent burning of the crust).
            • Pour the pie filling into the pie crust and gently tip back and forth to distribute evenly.
            • Bake at 400°F for 10 minutes (we don’t preheat the oven), then reduce heat to 350°F and continue to bake for 25 minutes, until the pie is golden and has mostly set (temperature reaches 180°F, the center may be soft, but it will set further as it cools).
            • Remove from the oven and transfer to a cooling rack. Let cool completely before slicing and serving (can refrigerate to chill first).

            3b. For making 16 “mini” pies (we use a 24-slot mini tartlet pan, a mini 

            cupcake pan should also probably work, but we haven’t tried that.)

            • Be sure to first lightly wipe the inner surfaces WELL with a dab of oil (or spray).  Or, if using cupcake liners, you can skip the oil.
            • Divide the crust into 16 doughnut hole sized balls.
            • Press crust into the individual mini-tartlet pan spaces.
            • Put approximately 2 Tablespoons of the pie mixture on top of each of the 16 individual pie crusts.
            • Bake at 400°F for 10 minutes (we don’t preheat the oven), then reduce heat to 350°F and continue to bake for 12-15 more minutes, until the pie is golden and has mostly set (temperature reaches 180°F, the center may be soft, but it will set further as it cools).
            • Remove from the oven, transfer to a cooling rack. Let cool completely before removing (from the pan) and serving (can refrigerate to chill first).

            4. Serve with: plant-based whipped cream, plant-based vanilla ice cream, or other topping of choice.

            Notes:

            * To make this nut-free use raw, unsalted, sunflower seeds.

            Adapted from: https://dreenaburton.com/pumpkin-pie-vegan-soy-free-gluten-free/#recipe

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

            By: Karen Webster

            health healthy recipe salad vegan vegetable

            Comments: 0

            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. 
            18
            Jan
            Recipes (Healthy for You and Your Budget)

            By: Karen Webster

            dessert dinner healthy recipe soup vegetable

            Comments: 0

            Recipes (Healthy for You and Your Budget)

             
            Turn Kitchen Scrap Into Vegetable Broth
            • Creating your own vegetable broth is quick, easy, reduces food waste, and can save you money!
            • Other ways to utilize fruit and vegetable scrap (plus, another kitchen scrap vegetable broth recipe): How to Use Food Scraps to Reduce Kitchen Waste
             
            Banana Cookies
            • These are inexpensive, easy, tasty, and healthy.  Plus, the more beat up the banana the better!
              • 6-ingredients: Don’t have applesauce?  You can use 2 TBSP plant-based milk instead.
              • 2(ish) ingredients: We did a “taste test” and found that we like this recipe (bananas + oats + plus a pinch of salt) better than the 6-ingredient (tastes more like banana bread than a cookie).
             
            Compote/Jam
            • A great way to consume fruit without the addition of sugar, which allows the natural sweetness of the fruit to shine through.
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