Arteries of Vegans vs. Runners

The carotid arteries of those eating plant-based diets appear healthier than even those just as slim (long-distance endurance athletes who’ve run an average of 50,000 miles).

December 18, 2013 | 
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Vegetarian Pot Pie Recipe

veg pie

For a quick and delicious weeknight (or any night really) dinner, try this easy vegetarian pot pie recipe. I personally love all kinds of pot pies and think it’s the ultimate comfort food. I love the creamy filling and flaky, buttery crust. Here is one of my favorite versions of a meatless pot pie.

I used store-bought puff pastry which is a life saver, but hopefully one day I’ll be able to make my own using whole wheat flour. For the filling I like to use a variety of vegetables but add in your favorites. During the summer months I use fresh corn and if I want more greens in my pot pie, I throw in some broccoli florets. For this recipe I made individual ramekins (I used 4.5-inch ramekins from Amazon) but feel free to make one whole pot pie, it will still taste delicious! Vegetable Pot Pie Recipe

  • olive oil
  • 1-2 garlic cloves, diced
  • 1 large shallot, diced
  • 2 small leeks, sliced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 cup diced potatoes
  • 2 cups diced cremini mushrooms
  • 2 heaping tablespoons flour
  • 1 1/2 cups vegetable broth
  • a splash of cream
  • 2 teaspoons fresh or dried thyme
  • 2 teaspoons fresh or dried parsley
  • 1/2 cup frozen peas
  • salt and pepper, to taste
  • 1 sheet of store-bought puff pastry, defrosted if frozen

Preheat oven to 400°F.

Heat oil in a large pot over medium heat and add garlic, shallots, leeks, carrot, and celery. Cook until shallots are translucent, about 2-3 minutes. Add potatoes and mushrooms, then season with salt and pepper. Cook until mushrooms reduce, about 5-6 minutes.

Sprinkle flour over vegetables. Stir to coat and cook for 2 minutes. Stir in broth and cream and mix until smooth. Bring soup to a simmer and cook for about 5-6 minutes, until slightly thickened. Turn heat off and stir in herbs and frozen peas. Season with salt and pepper, if needed.

To prepare pot pies I used Nigella Lawson’s method: Cut a 1/2-inch strip of puff pastry dough. Dampen edges of 2-3 large ramekins with water and curl pastry strips around the top of the pots. Fill each pot with the vegetable filling. Cut circles bigger than the top of each pie-pot for the lid. Dampen the tops of the pastry strips and top each pie sealing the edges with a fork. Prick with your fork or add slits in the top of each pie to vent. Cook the pot pies for about 20 minutes, until tops are golden brown and puffed. Cool for a few minutes before serving.

Note: If you don’t have ramekins, use an 8×8 baking dish for one whole serving of pot pie. Cut puff pastry dough to fit over baking dish.

Total Time: 45-55 minutes
Yield: 4 servings

Lasagna

 

lasagna

Copyright DelectablyFree.com

This simple spinach-and-mushroom lasagna is a perfect dish to serve to the whole family for the holidays.

To make this dish even easier, use a jarred marinara sauce. Just make sure it is filled with simple, plant-based ingredients!

Makes 12 servings

Ingredients

1/4 cup water
1 onion, chopped
1 carrot, grated
3 garlic cloves, pressed or minced
2 cups sliced mushrooms (about 1/2 pound)
1 15-ounce can crushed tomatoes, low-sodium
1 28-ounce can tomato sauce, low-sodium
1 teaspoon dried basil
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon fennel seeds
1/8 teaspoon cayenne pepper
1 pound firm tofu, low-fat
1/2 cup finely chopped fresh parsley
2 tablespoons soy sauce, low-sodium
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
12 ounces dry lasagna noodles (about 10 noodles)

Directions

Sauté onion and carrot in water, add more liquid as needed. Cook over high heat, stirring often until onion is soft, about 5 minutes.

Add garlic and mushrooms and continue cooking until mushrooms are soft, about 5 minutes.

Stir in tomatoes, tomato sauce, basil, oregano, thyme, fennel seeds, and cayenne. Simmer 15 minutes.

Preheat oven to 350 F.

Mash tofu in a mixing bowl, then stir in parsley and soy sauce.

To assemble, spread 1 cup of sauce in a 9″×13″ (or larger) baking dish. Cover with a layer of uncooked noodles, half the tofu mixture, and half the spinach.

Spread with half of remaining sauce.

Repeat layers of noodles, tofu, spinach, and sauce. Cover tightly with foil and bake until noodles are tender, about 1 hour. Let stand 10 minutes before serving.

Note: This lasagna may be assembled up to a day in advance and baked just before serving. The noodles will soften while the lasagna stands, so the baking time can be reduced to 30 minutes.

Per 1-cup serving: 172 calories; 2.5 g fat; 0.4 g saturated fat; 12% calories from fat; 0 mg cholesterol; 9.8 g protein; 31.6 g carbohydrates; 5.9 g sugar; 5.8 g fiber; 123 mg sodium; 87 mg calcium; 3.5 mg iron; 13.4 mg vitamin C; 1,973 mcg beta carotene; 2.1 mg vitamin E

Adapted From: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.