Zemira Israel | PCOS Cook Book

Enjoy!

Here's video and pics of my 1st ever vegan meal!

We love us some Tabitha Brown & @goddess_orisha of @iamsurvivingvegan !!! Thank you ladies for helping us reach our higher selves. Abundant blessings from the God of Israel to you and yours

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Wow! What a delicious & FILLING vegan dinner we had before the sun set! It was my 1st time cooking an all vegan dinner! Thank you @iamtabithabrown for the Mac and cheese and meat balls recipe (my beautiful sis @tenolahouseoftola got me and herself Tab’s book )! And thank you @goddess_orisha of @iamsurvivingvegan for the cornbread recipe! I whipped up the garlic and red onion sautéed spinach myself with earth balance vegan butter and olive oil. And I made a homemade alkaline bbq sauce SO GOOD from Ty's Conscious Kitchen's recipe!

 

 

Almond Nut Milk

• soak 2 cups of raw whole almonds or blanched for 8hrs for one half gallon or one gallon of almond milk. 
• Drain water after 8hrs. Skin will easily come off afterward so take them off. The skin inhibits your body's nutrients. Or you can leave the skin on. 
• Add almonds in blender
• warm 6 cups of warm unfiltered or alkaline water. Not too hot and add to the blender. 
• Add half a teaspoon or teaspoon and a half of vanilla extract if you want vanilla taste 
• Add 1 teaspoon of sweetener like agave, dates (1-2), honey etc if you want it a little sweet
• Blend til milky for about a minute depending on power of blender 
• Strain in a large bowl with a milk bag. 
• Store in a half gallon mason jar. This should fill up the jar 3 quarters of the way. 
• You can repeat the process again to do a second batch with the remainder pulp, but it will be slightly watered down. But this is a good thing if you do not want a lot of the almond taste. 
• Chill in the fridge then serve in cereal or make smoothies etc. 

Brazil Nut Milk

- Add 1 cup of Brazil Nuts in blender

- Add about 6 cups of unfiltered or alkaline water. and add to the blender. 

- Add half a teaspoon or teaspoon and a half of vanilla extract if you want vanilla taste 

- Add 1 teaspoon of sweetener like agave, dates (1-2), honey etc. If you want it a little more sweet, add more sweetener.

- Blend til milky for about a minute depending on power of blender 

- Strain with milk bag in a large bowl . 

- Store in a half gallon or 1 gallon mason jar. This should fill up the jar 3 quarters of the way. You can add more water if you want the taste of it to be lighter.

- You can repeat the process again to do a second batch with the remainder pulp, but it will be slightly watered down. But this is a good thing if you do not want a lot of the Brazil Nut taste. 

-Chill in the fridge then serve in cereal or make smoothies, oatmeal, overnight oats etc. This should last about 1 week in your fridge

-When you serve, if you do not like the Brazil nut that forms on top, just shake your bottle well. If it's too thick, just strain your serving into your serving plate/bowl/cup.

BRAZIL NUT MILK, Oatmeal, & Berries

Bread Unleavened 

• For a medium sized pan (for a small pan do half of everything)
• 2c flour (sift it first)
• 2c sugar (sift it)
• Then place sifted flour and sugar together in mixing bowl and start mixing  on slow level on mixer)
• 3 and a half tsp vanilla extract 
• 4 room temperature eggs (but crack one at a time and mix in one at a time)
• 2-4 sticks of room temperature butter (put the butter before it gets too clumped together) or 1-2 8oz Kerrygold Irish butter (or sub with a PCOS frindly butter) 
• Add whatever topping like nutella or banana etc. before the butter or for a swirl look, after you place it in the pan to bake to swirl with knife/etc, then pop in oven. 
• Bake for 350 degrees 45min
• After you finish foil cover it up for at least a half hour to keep the heat and moisture in for softness. 
• Put bananas or Nutella or any extra toppings before butter.

Cashew cheese sauce for nachos etc

• Blend 1 to 1.5 cups Raw unsalted cashews in blender with 1-2 cups of water to get it smooth for about 1-2 min
• Add 1 medium red bell pepper sliced in there and add about a half cup of water and blend 
• Add 3 tbs of nutritional yeast (from baking isle at grocery store)
• ½ teaspoon garlic powder
• 1 and ½ teaspoon salt 
• 2 teaspoons onion powder
• Blend again till really smooth
• Pour into saucepan on medium to low heat and stir consistently. Don’t let it burn on bottom. 
• Stop cooking until it’s as thick as you want it. 

Chicken Pot Pie 

(Please use a plant based flour or one more suitable to your lifestyle)

Coconut Milk

• Add 8cups (depending on how concentrated you want it to taste) of warm unfiltered or alkaline water to blender, for one half gallon or one gallon of almond milk.
• Add 3 cups of raw unsweetened coconut flakes
• Add sweetener like agave, dates, honey etc if you want it a little sweet
• Blend til milky for about a minute depending on power of blender 
•  Strain in large bowl with milk bag
• Chill in fridge then serve in cereal or make smoothies etc. 
• You can repeat the process again with 6-7 cups of water this time to do a second batch with the remainder pulp, but it will be slightly watered down. But this is a good thing if you do not want a lot of the coconut taste. 

Curry Vegetable Soup
(Thanks brother Azma for this awesome recipe!)  

• Ingredients: 
• Coconut milk 2 cans
• Brussel sprouts 
• Chicken broth
• red bell peppers and 
• garlic
• Sauteed onions 
• Carrots
• Kale
• Sweet potatoes
• Celery
• One jalapeno
• Crushed red peppers dry
• Curry powder
• Garlic powder
• Salt
• Directions
• Put kale in broth 
• Put sweet potato in broth put carrots in  
• Season the garlic onions and peppers and celery and sauté 
• Sautee all the vegetables with Curry 
• Add coconut milk into the sautee. Let cook on high for 3mn, then add it all to the kale broth.
• Season the garlic onions and peppers and celery and sauté 
• Sautee all the vegetables with Curry 
• Add coconut milk into the sautee. Let cook on high for 3mn, then add it all to the kale broth.

Nachos 

• Navy beans or beans of choice
• Salsa / PICO de gallos
• Cashew cheese
• Seasoned (garlic & onion powder and parsley and bouillon seasoning) Brown rice or quinoa or both
• Corn chips
• Pickled jalapeños
• Avocados
• Cilantro

Overnight Oats | Strawberry Lemonade

PARFAIT WITH BERRIES

Pasta - Lasagna (Vegan)

• Tools you’ll need
• 2 or more Baking Dish/Pan. The deeper your pan is, the better so that you’ll have a tall lasagna.
• Cooking utensils
• Optional = Blender
• Sauce
• Sauteed in pan 
• A lot of Olive oil (about 1 cup or a little over a cup)
• 2 diced red bell peppers
• 1 diced yellow bell peppers
• 1 diced orange bell peppers 
• 5 chopped or sliced or mashed garlic (or table spoon of frozen blended garlic) 
• one diced shallot 
• One large diced white onion
• Salt so everything sweats out until translucent 
• Let sautee for 2 min until translucent 
• 2 regular cans of Italian diced tomatoes 
• 2 large cans of crushed tomato sauce
• 1 regular can of Puréed tomato sauce
• OPTIONAL = Italian cherry tomatoes with the juice 
• (It should be about 4 to 5 big cans of tomato sauce in all that you put in the pot)
• you can blend it all if your children don't like seeing the veggies at all. But it may cook down well enough depending on how long you let it cook.
• Nice amount of Chicken/beef/poultry seasoning 
• (poultry seasoning is basically about 3 to 4 dashes of each of theses = ground coriander, paprika, basil, rosemary, thyme, sage, parsley, cumin, cayenne pepper, celery seed, marjoram, black pepper, onion powder, granulated garlic or powdered, less than 3 to 4 dashes of the nutmeg, and ground mustard or you can squirt a tsp or more of dijon mustard.)
• mushroom seasoning 
• italian seasoning, 
• black pepper
• A little salt
• garlic powder
• onion powder
• worcestershire sauce or steak seasoning (if you want everything vegan, make sure the worcestershire sauce doesn't have anchovies in it. 
• Or you can make your own worcestershire sauce:
• Blend or Whisk and bring to a Boil then a gentle simmer til it’s reduced by half
• 1 cup Apple cider vinegar 
• ¼ soy sauce
• ¼ cup Balsamic vinegar
• 1 tbs Brown sugar
• ¼ tsp Ground ginger
• ¼ tsp Garlic powder
• ¼ tsp Onion powder
• Pinch of Peppercorn pepper
• Pinch of clove powder 
• See weed or mushroom powder
• ¼ tsp Dijon mustard or ground yellow mustard seeds or ground mustard powder 
• Liquid smoke
• Let simmer for 30 min
• Let cool
• Strain and Add to glass jar
• If you don't want to make it homemade, here’s some substitutes
• steak seasoning or sauce 
• all purpose smoky seasoning, chili powder, brown sugar, onion and garlic powder.
• Tabasco or hot sauce (because it goes good with worcestershire sauce
• red pepper flakes
• balsamic vinegar
• cane sugar to balance the bitter taste of the cans and tomato can taste (or agave or maple syrup)
• fresh chopped parsley 
• fresh chopped basil
• Sliced White baby mushroom. How ever much you want in there
• (You can add eggplant, yellow and green zuchinni & squash if youd like but not necessary. It will be delicious with or without it.)
• Stir.
• Add water or vegetable broth (if you don't have the broth, use vegetable paste/bouillon and add water)
• All purpose seasoning (i like to mix greek seasoning and adobo together, and just a little lawrys all purpose seasonings. Not too much since there's salt in them. You can always stir and taste your sauce every half hour to an hour to see if you need more salt)
• you can add about a half cup of red wine
• Simmer for 3 to 4 hours 
• Homemade Ricotta cheese (or you can buy it but its expensive)
• boiled 1 cup raw unsalted cashews for 10 min (if you’re allergic you can skip the blended cashews, and season the tofu only). 
• Once done put in blender to blend with theses added spices:
• Juice of 1 lemon
• 2 tbs nutritional yeast
• About one dash of each of these if you don't have poultry seasoning = ground coriander, paprika, basil, rosemary, thyme, sage, thyme, celery seed, marjoram, black pepper, onion powder, granulated garlic or powdered, less than 3 to 4 dashes of the nutmeg, and ground mustard or you can squirt a tsp or more of dijon mustard
• Tsp or more of Vegetable seasoning/paste/bouillon
• Add worcestershire sauce  
• tabasco / hot sauce 
• A little vegetable bouillon paste or powder 
• All purpose seasoning
• italian seasoning
• some more herbs (mostly italian)
• garlic powder
• sallt
• pepper
• olive oil if you think it needs it
• A little vegetable broth to help you blend and for taste
• In a large bowl add:
• Add blended cashew mixture
• Add 1 and a half 7oz vegan cream cheese (viola and monteys cream cheese brand is good). If your cream cheese is a little tough like the Viola brand, whisk in a bowl before you crumble the tofu. 
• Whisk with a spatula until slightly smooth 
• Add firm organic tofu in a bowl crumbled with your hands to make it look like ricotta or cottage cheese bits (you can use extra firm if that's all you have but the firm one soaks up flavor better). 
• Add 1 pack (the 2nd pack will be for the topping of your assembled lasagna) of vegan finely shredded mozzarella cheese (follow your heart brand or Viola brand and Daiya brand melts nicely). 
• About half cup vegan liquid eggs. Just Eggs brand is good. 
• Mix with a spatula  gently and loosely and taste. 
• If it needs more seasoning, add more of the seasonings you added in the cashew mixture (and next time you make the lasagna, you know to add more of the seasoning in the cashew blend)
• Put in the fridge to let the seasonings marinate while everything else is cooking until you’re ready to assemble.
• Ground meat
• Olive oil in a skillet. 
• Add your homemade or bought vegan ground meat (i like to shred vegan pea protein meatballs in my vegan ground meat so that there’s not too much soy products in my dish as possible. Or make it homemade with cauliflower and walnuts, etc so there’s no soy at all)
• Season with worcestershire sauce or steak seasoning, tabasco hot sauce, onion powder, italian seasoning, garlic powder, salt and black pepper, fresh red pepper or dried. Add a little bit more oil if it soaked it all up already so it can have a fatty texture. 
• Add a little of the sauce if you want to that you’re cooking up.
• Spray lasagna pan or not since there’s more than enough oil in the sauce, and start layering. Add sauce to begin to your pan as an oil coat, then add:
• uncooked lasagna pasta (you may have to break them to the size of your pan. The deeper your pan is, the better so that you’ll have a tall lasagna).
• sauce
• ground meat
• Optional = Spicy vegan sausage or meatballs
• Ricotta cheese
• repeat 
• Last layer after you add pasta noodles and sauce sauce on top, then your shredded cheese, and miyoka’s liquid vegan cheese on top if you’d like but not necessary. Season the top of the cheeses with salt and pepper and Italian seasoning and garlic powder.
• Cook in the oven for 45 minutes covered at 350 with parchment paper then aluminum foil on top so the cheese doesn't stick to aluminum foil, then raise the temperature to 450 for another 15 minutes.
• Let cool for 15 min. 
• Serve with fresh or dried chopped parsley to garnish (and chopped green onion if you’d like). 
• Enjoy 
• When cooled, store in the fridge for a few hours or overnight, then you can cut into block size servings and double wrap each serving with plastic wrap, then vacuum seal and freeze, date, and label for an instant homemade frozen dinner. It should last for at least a month or 2 in the freezer.

Plantain dish
(recipe coming soon)

• RECIPE COMING SOON

Salmon Croquettes

• Salmon
• Bake salmon seasoned with adobo, black pepper 
• When cooked add to a bowl
• Add Sautéed onions and  all color bell peppers in butter until transculent in bowl
• Add Chives
• Add fine cornmeal
• Add flour (less than cornmeal)
• Shred everything down with fork until it looks like tuna 
• Add eggs enough to help everything come together to form the mixture into croquettes. 
• Tartar sauce
• Mayo
• Diced fresh dill leaves
• 6 Cornichona medium diced
• Lemon juice
• Salt and pepper 
• You can add sides like:
• Mash potatoes
• Asparagus
• Sautéed mushrooms

Soul Food (All Vegan/Plant Based):
Cranberry Sauce
Mac & Cheese
Sweet Potato/Yams
Black and White Greens
Baked Dirty Beans
Fried Chicken
Cornbread
Cornbread Pudding/Casserole

Use all Vegan products. And I put the recipes in the order I saw best to cook to maximize time. Start cooking early in the morning so you can take a break in between to rest your legs and feet.

Cranberry Sauce

• Rinse a Pack of fresh cranberries and toss out any mushy ones
• you can use frozen ones instead but it may have seeds in it that float to the top as you boil and simmer them which will give you extra work to soften them by blending them to pulverize seeds and smooth them, then straining them with a sifter and throwing out the seeds left behind. Fresh is always better.But the seeds are also nutritious if you end up leaving them in if you like grainy cranberry sauce.
• ½  cup of frozen blueberries
• 1/4 tsp of zest of orange 
• 1/4 tsp of zest of lemon
• juice of half an orange
• juice of half a lemon
• 1 to 2 tbs red wine 
• Pinch of salt
• 1/4 cup Maple syrup or
• 1/4 cup brown sugar or powdered sugar (powdered sugar will thicken it more)
• ½ tsp Cinnamon or the 1 cinnamon stick
• ½ tsp Vanilla extract
• taste. if you want it sweeter add cane sugar or more maple syrup to your liking.
• OPTIONAL = pinch of Star anise
• 1 cup water
• Let it boil for 10min and stir occasionally
• then let simmer for an hour or so.
• then let cool.
• then store in fridge until dinner to solidify.

Mac & Cheese

• boil 1 pound elbow noodles in salted water but dont make them mushy because they have to go in the oven afterwards. Drain and set aside in a large bowl.

• Optional but recommended if you're not allergic = Cashew pesto/cheese
• (or instead of cashews you can use tapioca flour and regular flour or potato & carrots or butternut squash )
• Boil 1 cup cashews in a bit of salt for about 10 to 12min until they start floating and breaking apart (or soak over night)
• Blend strained cashews (but save ½ cup of that hot water), ¼ cup olive oil, 4 to 5 garlic cloves, 1 half lemon juice, handful of parsley, 3 tbs nutritional yeast, 2 tsp pepper corn pepper, ½ tbs garlic powder, 2 tsp salt, whole onion, and 1/2 cup of the hot water.

• Butternut squash
• (or instead of butternutsquash you can use boiled & blended cashews or you can use tapioca flour and regular flour or potato & carrots )
• Peel skin, cube chop (smaller you cut them the faster they'll cook), and boil half a butternut squash and 4 to 5 potatoes in some salted water and/or vegetable broth.
• let cool a bit and blend it with these seasonings and a little bit of the boiling water: 2 chopped garlic, peppercorn pepper, salt to taste, and herbs and seasonings you'd normally add to your regular mac recipe as long as its vegan.

• In a pan add
• 1 stick of butter or a little more if you want
• 1 tsp tapioca starch for pull (or arrowroot)
• cashew pesto/cheese blended mixture if you made it
• the blended squash and potatoes mixture
• almond or cashew or oat milk plain
• plain unsweetened yogurt
• sour cream  (kite brand is good)
• cream cheese (violife brand is good)
• nutritional yeast
• cheddar shredded cheese (daiya and/or violife)
• mozzarella Daiya brand shredded (that brand melts well)
• garlic powder, stir.
• mushroom powder (normally on the bottom rack in HEB stores if you're in Texas, or ask worker to find it for you on their tablet device)
• onion and garlic powder, (and/or fresh thinly sliced onions)
• white pepper,
• Salt,
• Black pepper and stir.
• 1/2 tbs sugar to balance flavors about and stir.
• Vitalite and violife shredded cheese. 
• smoked paprika
• worcestershire sauce (if it has anchovi in ingredients its not vegan, and becareful if there's high fructose syrup in it).
• Hot sauce or cayenne pepper (goes great with worcestershire sauce)
• dijon mustard
• salt to taste
• more nutritional yeast to taste if needed 
• Add veggie broth and stir if too thick (if you don't have veggie broth, get vegetable powder seasoning, or the "Better Than Bouillon" brand of vegetable bouillon and stir in a cup some hot water and a tsp of the bouillon paste and add to cheese sauce) 
• Assemble & bake:
• Add sauce to noodles in large bowl
• Add cream cheese if you want (vegan violife brand is good)
• Nonstick spray or vegan butter on your pan that you'll use to bake it or eat it as is. Baking is recommended.
• Sprinkle Daiya cheese on top and top with all purpose seasoning.
• Spray foil so your cheese doesn't stick to the foil when you cover it.
• Optional = create custard by beating some eggs and add milk to it, which then pour it on top. Then sprinkle some Cajun or preferred seasoning on top for more flavor. 
• Cook for 40min at 400 degrees. Then broil for top crust

• Sprinkle paprika and chopped green onion to garnish on top and serve.

Sweet Potato/Yams

• Make sure your sweet potatoes are weighted. You dont want them dry. 
• Wash and peel and cut (but don’t cut too thick or the strings in the potatoes won’t cook down as well)
• OPTIONAL = Steam them for 10 minutes first if you want your candied yams fluffy
• In a pot add (or in the baking dish, just don't stir at the end)
• ¾ cup Cane sugar
• ½ cup Brown sugar (brown sugar will make it gooey) 
• ¼ cup maple syrup or agave
• juice of half a lemon 
• juice of half an Orange 
• OPTIONAL = Buttermilk or milk or cream cheese (i skip this)
• pinch of Baking soda to balance out sourness
• Cinnamon
• Nutmeg
• Ginger
• Vanilla extract
• 1/4 tsp of Rum extract or less
• OPTIONAL = Maple extract
• Lots of vegan butter
• STIR
• 400 degrees oven covered for 1 hour until caramelized. Don't stir in between so they can keep their shape.
• 375 to 400 for 30 minutes until caramelized If you steamed them first.  Don't stir in between so they can keep their shape.

Black and White Greens (Collard Greens & Cabbage)

• cut stem off greens (or keep them. they just cook longer)
• Clean greens 
• slice 4 Shallots (in the onion section, they look like small light purple oval onions) 
• 1 white or red onion (or half white, and half red) sliced
• 1 Red bell pepper sliced 
• 8 cloves garlic chopped 
• 1-2 sliced jalapeños (if you dont want it spice, cut about a half a thumb or less and dice...add a little at a time when its time, or just sprinkle a dash of cayenne pepper or red pepper flakes  in the pot if that makes you feel more comfortable) 
• in a pot add
• 1/4 cup olive oil 
• 1 cup water or vegetable broth (vegetable broth gives it more flavor) 
• optional = 1 onion soup mix 
• optional = 1 tbsp vegan ham powder 
• cajun seasoning
• red pepper flakes or cayenne pepper
• 2 tbsp vegetable bouillon (add 1 tbs at a time to your preferred salt intake)
• 1 tsp liquid smoke 
• 1 tbsp garlic
• 1 tbsp onion powder 
• 1 tsp thyme 
• 1 tsp black pepper 
• 1 tbsp vegan Worcestershire sauce
• 1/4 cup maple syrup or agave
• 1 tbsp red wine vinegar or white vinegar if you dont have the red wine vinegar ( add towards the end of cooking )
• let it all cook for about an hour (you can check for the green's tenderness and taste every 20min or so)
• at the 20 minute mark add your sliced cabbage
• serve

Baked Dirty Beans 

• OPTIONAL = Meat sauce (it was just fine when i omitted the meat sauce)
• Oil pan with olive oil, green bell pepper, chopped jalapeno with or without seed for spiciness (seeds make it more spicy), white onion, and add all purpose seasoning
• Add Vegan ground meat
• Worcestershire sauce (if you don't have it use steak seasoning, or an all purpose smoky seasoning, chili powder, brown sugar, onion and garlic powder.)
• stir and cook a little bit
• Get your baking dish or pan if you dont want to bake it
• add your Vegetarian "Bush" brand canned baked beans
• add meat sauce if you have it
• Add bbq sauce
• brown sugar
• onion soup mix if you have
• hot sauce or spiciness like cayenne powder
• all purpose smoky seasoning
• liquid smoke
• vegetable bouillon 
• Taste.
• And pop in oven for 30 to 35 min so it caramelizes and don't cover it with aluminum foil.

Fried Chicken

• clean and dry oyster mushrooms (or shitake)
• dry batter
• Season your flour (2 cups should do) in a large bowl with a cover
• Add your cleaned and dried oyster mushrooms (or shitake) in the bowl. then add seasonings:
• Onion powder
• garlic powder
• Smoked Paprika
• Turmeric 
• Cayenne (to your level of spiciness)
• Wet batter add very cold budweiser beer since its vegan, and add oysters in it
• (you can actually add your oysters to this batter first overnight if you wanted to first)
• splash of Alcohol (vegan beer like heinekan or budweiser or white wine)
• sift in about 2 tbs or more of flour Flour and whisk 
• add Eggs ("Just Eggs" vegan liquid egg brand)
• splash of Water
• Add same seasoning as dry batter
• add oysters
• Then put oyster back in the dry batter
• Fry the oysters in vegetable or grapeseed or avocado oil (coconut oil if you dont mind the coconut taste)

Cornbread

• let 1 cup (and 1 tbs of vegan butter if you dont have non stick spray for the baking pan) get to room temperature and soften. while you wait for it to soften do next step.
• boil one sweet potato (don't make it too tender because its also going in the oven). let cool. then chop in chunks and set aside. (continue next steps while you boil it)
• preheat oven to 375 to 400 degrees
• 2 cups self rising flour
• 2 cups of cornmeal
• 1 1/2 cup sugar (or less if you want it less sweet)
• 3/4 cup brown sugar  (or less if you want it less sweet)
• 2 tsp salt
• 3 flax eggs (3tbsp water mix with 3tbsp flax meal. Or 6 tbs of "Just Eggs"...its easier)
• 1 sweet potato chunks
• 1/2 cup unsweetened apple sauce
• 1 cup softened vegan butter
• 2 cups vanilla plant milk like oat or almond or coconut or cashew…etc
• a pinch of nutmeg
• whisk and you can taste it (The mixture should be thicker than waffle mix)
• Coat pan with 1tbs softened butter (or non stick spray)
• add mixture in baking pan in oven (you can pop in slices of jalapenos if you like that kind of thing). the flatter the pan the quicker it will cook, but if you put it in a deep dish pan it will take about an hour to cook through in the middle. 
• put in oven at 375 to 400 degrees for about 20 to 25 min (check on it with a took pick stab in the middle of it or fork)
• When you take it out add butter on top
• OPTIONAL FOR MORE SWEETNESS = BROWN SUGAR BUTTER (try it on one piece first or just put it in a small boyl for folks to try themselves to see if you, your family, or your guests like it):
• 1/2 cup dark brown sugar
• 1 tbsp ground cinnamon
• 1tsp vanilla extract
• 1/3 cup vegan butter
• a pinch salt

Cornbread Pudding/Casserole

• blend together until smooth:
• 1 can of sweet corn drained
• 1 can of coconut milk 
• set aside
• melt 1/2 cup vegan butter and set aside
• in a bowl add
• 3 boxes of Jiffy Vegetarian Cornbread
• 1/2 cup cornmeal mix 
• 12 oz (or 1 1/2 cups) unsweetened applesauce 
• 1 can of sweet corn drained 
• 3/4 cup sugar 
• 1/2 tsp Salt and Pepper 
• melted 1/2 cup vegan butter 
• blended sweet corn and coconut milk
• whisk all together
• Non stick spray or vegan butter for greasing a casserole dish 
• Cook in oven on 350 for 30 to 40 mins. The middle should be soft yet cook through. Or 325 for 30min covered then uncover and bake for 15 more minutes. the taller the batter and baking dish is the longer it will take for it to cook.

Soup - Butternut Squash (Vegan)

• Tools you'll want to have:
• Spoon to cook with
• Ladle to serve soup
• Baking sheet
• Parchment paper
• 2 pans
• Ingredients you’ll need:
• Olive oil (or avocado, or grapeseed)
• 1 butternut squash
• 1 large onion
• 2 red bell peppers (or 1 yellow and 1 red)
• 3 sprigs of thyme
• Garlic 
• Salt
• Vegetable stock (or vegetable bouillon and water)
• Optional 
• 2 cans coconut milk
• Coconut oil
• 1 large carrot
• Ground Cumin
• Ground ginger 
• Ground cinnamon
• 2 tbs cane sugar
• baby potatoes (seasoned with garlic, onion powder, and salt to serve your soup with)
• garlic bread (seasoned with fresh thinly chopped garlic,butter, and salt to serve your soup with)
• 1 cup of 10 minute boiled raw cashews (for extra creaminess, smoothness, and heartiness).
• Nutritional yeast (if you want a cheesy taste)
• shredded coconut for garnish (if you get it sweetened, use half amount of sugar if you’re adding sugar)
• Cantalini broccoli (long stem broccoli) 
• Mushrooms (whichever you like, but shitake or white should do fine)
• Directions:
• Wash skin of butternut squash
• Roast for 45min in baking sheet with parchment paper:
• butternut squash (its loaded with vitamin c). Cut in half or in big cubes, don’t skin, scoop out seeds, and place on baking sheet with the skin side up.
• You can put a tiny bit of oil on the meaty part of butternut squash
• cut in half 2 gutted red bell peppers (or 1 yellow and 1 red if you want but red is just fine)  
• 1 handful of garlic peeled or not peeled or just the whole bundle it comes in and 
• you can add 2 to 3 sprigs of thyme on top of butternut squash. 
• One large carrot if you’d like.  
• One onion 
• You can drizzle some avocado or grapeseed or olive oil on everything with a bit of salt before putting it in the oven.
• Let roasted veggies cool a bit after its done before peeling off skin of the butternut squash, garlic, red peppers.
• Optional = baby potatoes seasoned with garlic, onion powder, and salt to serve your soup with
• Or instead of roasting all of the veggies:
• you can sautéed for about 5 min the chopped garlic, carrots and onion, salt them, in coconut oil instead of roasting in the oven, then put to the side. 
• Then add the roasted squash in a pan, 2tbs cane sugar and sautéed again for 3min. 
• Then 3 cups of veggie stock. 
• Then 2 cups of water. 
• 1 ½ cups coconut milk (set a couple tbs of it aside for garnish when you serve) 
• Bring to a boil. 
• Let cool a bit. 
• Then blend with some salt and cumin and ground  ginger and tiny bit cinnamon for a base. 
• Then put it back in the pot to heat up again.
• Blend until smooth:
• Optional
• 1 cup of 10 minute boiled raw cashews (for extra creaminess, smoothness, and heartiness)
• Nutritional yeast (if you want a cheesy taste)
• 2tbs cane sugar
• Dash of Cumin 
• Dash of ground ginger 
• Tiny dash of ground cinnamon for a nice base. 
• 1 ½ cups coconut milk 
• 1 to 2 tbs of nutritional yeast for cheesy flavor
• 1 cup of 10 minute boiled raw cashews (for extra creaminess and smoothness.
• roasted veggies 
• 3 cups vegetable stock (if you don't have veggie stock, add about 2 tbs of vegetable bouillon and 3 cups water) add a bit more water if it makes it easier to blend.
• Then blend with some salt and pepper 
• Put blended mixture in a pot to bring to a boil, then turn off to get ready to serve
• Optional for garnish:
• In a pan, toast until golden brown with no oil and some shredded coconut. Put aside. 
• Then sautéed cantalini broccoli (long stem broccoli) and mushrooms. Put aside. 
• Serve:
• serve the veggies in the middle of your serving bowl. 
• Then pour 2 cups of soup around it to serve. 
• drizzle shredded toasted coconut shreds. 
• Sprinkle fresh cracked pepper corn pepper. 
• Drizzle melted coconut oil and coconut milk for garnish 
• Serve toasted garlic bread with butter and parsley on it and or roasted seasoned potatoes

If you have PCOS, change the carb to a healthy carb (instead of potato eat sweet potato or purple sweet potato), and change your sweet to a healthy sweets (instead of cane sugar, use date or coconut sugar).

Here's some PCOS catered recipes that I am excited to try out!

Peace, Love & Blessings,

Zemira 🕎 ✍🏾 🎶🎤

Thanks for sharing & commenting on this blog! 

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