Basic Congee

Congee is a white rice porridge and exists under different names in all Asian countries. The principle is very simple. The white rice is cooked for a very long time over a low heat in a large quantity of water or broth until the rice (which is full of water) swells and begins to decompose to form a porridge. Once the porridge has been prepared, it may be accompanied by small pieces of cooked meat, steamed or pan-fried vegetables, spices, herbs, soy sauce, or sesame oil. The varieties are infinite. Save Print Basic Congee Serves: 4   Ingredients ¾ cup long grain rice 9 cups vegetables 1 teaspoon salt Chopped peanuts and green onions, for garnish Instructions In a large pot, bring the water and rice to a boil. When the rice is boiling, turn the heat down to medium-low. Place the lid on the pot—leave a little space to allow the steam to escape. Cook on medium-low, stirring occasionally, until the rice has the thick, creamy texture of porridge. This can take about 50 minute. Add salt to taste, along with any other desired seasonings. Garnish with chopped peanuts and green onion. 3.3.3077  

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Green Noodles

This easy pasta dish with a very green sauce (made of pureed green peas and broccoli) is great for kids who don’t mind a bit of green on their plate. Simple and tasty, you don’t have to be a kid to enjoy it! Photos by Lori Maffei. 4 to 6 moderate servings 8 ounces pasta, your choice of shape (spaghetti, spirals, wagon wheels, small shells, etc.) 1 tablespoon vegan buttery spread (such as Earth Balance) or olive oil Sauce: 1 cup frozen green peas, thawed 1 to 1 1/2 cups finely chopped broccoli florets A big handful of baby spinach leaves, optional 1/2 cup crumbled soft tofu 2 tablespoons nutritional yeast, optional but highly recommended 1/4 cup unsweetened rice milk or other nondairy milk Salt and freshly ground pepper to taste Vegan Cashew or Almond Parmesan-Style Cheez, optional Cook the pasta in plenty of rapidly simmering water until al dente, according to package directions, then drain. Meanwhile, combine the frozen peas and broccoli florets in a saucepan. Add just enough water to keep the bottom of the pan moist, perhaps 1/2 inch in depth. Steam over medium heat until the veggies are done but still a bit tender-crisp. Take care not to lose […]

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Food of the Week: Green Beans

Green beans are native to North, South, and Central America. Plant specialists have documented their native status in numerous parts of Mexico, as well as Costa Rica, El Salvador, Guatemala, Honduras, and Nicaragua. In South America, the native ...

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Recipe of the Week: 7-Minute "Quick Steamed" Green Beans

Traditionally, green beans have been prepared by boiling, which not only dilutes their flavor but also results in a greater potential for loss of nutrients. That's why I recommend "Quick Steaming" green beans. With "Quick Steaming" you will not only ...

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From the kitchen: Tips for Preparing Green Beans

Just prior to using the green beans, wash them under running water. Remove both ends of the beans by either snapping them off or cutting them with a knife. ...

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How do frozen green beans compare with fresh?

If you are unable to obtain fresh green beans, you can still get many valuable nutrients from green beans that have been frozen or canned. We like fresh greens the best! But we realize that access to them can sometimes be a problem. When first ...

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Which foods contain chlorophyll, and in what amount?

While most plant foods contain at least small amounts of chlorophyll, green vegetables are an especially concentrated source of this nutrient. We've seen studies on most of our 38 WHFoods vegetables, and many would be considered as fairly ...

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How do cooking and handling affect the chlorophyll in food?

Since chlorophyll is unstable to heat, it is naturally impacted by cooking. In fact, this pigment is even more unstable to heat than its fellow carotenoid pigments - including beta-carotene and lutein! Exactly how unstable is chlorophyll? One study ...

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Can you tell me about oxalates, including the foods that contain them and how are they related to nutrition and health?

IntroductionWhile many people think about oxalates as some rare and undesirable component of food, oxalates are naturally-occurring substances found in a wide variety of foods and they play a supportive role in the metabolism of many plants and ...

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Basil Pesto

Bold-flavored pesto sauce is arguably the most celebrated use for basil. Here’s a basic recipe, just right for a good-sized amount of your favorite pasta. It’s also good used as a sandwich spread, as a change of pace pizza sauce or dressing for potato salad. Serves: about 6 (about 1 cup, enough for 10 to 12 ounces of pasta) 1 cup firmly packed basil leaves 1/4 cup walnuts or toasted pine nuts 1/4 cup extra-virgin olive oil 1/4 cup grated Parmesan-style non-dairy cheese Juice of 1/2 lemon 1 to 2 cloves garlic, optional (see note) Hot or warm cooked pasta Salt and freshly ground pepper to taste Combine all of the ingredients in a food processor. Process until the mixture is a rough but evenly textured paste.  Toss the pesto with pasta, season with salt and pepper, and serve. Note: If you like garlicky pesto, but not the aftertaste of garlic, you can sauté the pesto in a little of the olive oil beforehand. Here are lots more recipes for simple sauces and such.

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Vegan Praline Pecan Pumpkin Pie (Gluten-Free)

Buttery pecan crust filled with a smooth and spicy pumpkin pie filling make this Praline Pecan Pumpkin Pie a dessert your guests will remember and request every Thanksgiving. My favorite holiday moments include children playing together, feeling grateful to sit down to a full spread of compassionate foods, and the smell of delicious dishes and fresh pumpkin pie. Recipe by Allison Rivers Samson. Photo by Allyson Kramer. It’s taken me years to perfect my pumpkin pie recipe and I’ve finally gotten it! Blind-baking the crust (baking it empty) and cooking the filling on the stovetop gives a reliable crack-free pumpkin pie every time. A couple of secret ingredients as thickeners (instead of the ubiquitous tofu that gives a chalky mouthfeel), presents a luscious texture to allow the flavors of warming spices to shine through. And using the alternative sweetener, coconut sugar, makes it so that those who are sensitive to refined sugars can delight in dessert too! Serves: 6 4 1/2 teaspoons agar agar flakes 1/2 cup hot water 1 1/2 cups raw pecans 1 1/3 cups coconut sugar, divided 1 1/4 cups canned full-fat coconut milk, divided 2 tablespoons brown rice flour 2 tablespoons vanilla, divided 3/4 teaspoon salt, divided 2 cups pumpkin purée 1 teaspoon ground […]

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From the kitchen: The Healthiest Way of Cooking Turkey

We recommend roasting turkey to bring out its best flavor although you will have to allot several hours for cooking. Preheat the oven to 350F (175C). Rub 3 TBS lemon juice and some salt and pepper on the outside of the turkey. Then lift up ...

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Can you tell me more about the Mediterranean diet?

Thanks to the best-selling paperback, "The Mediterranean Diet" by Cloutier and Adamson many people have heard the term "Mediterranean diet" but don't know what's involved with this eating plan. We'd like to tell you a little bit more about food ...

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Can you tell me more about green tea?

A Tea PrimerAll true teas - as distinct from herbal and flower infusions, which afficiandos call tisanes , are made from the leaves of an evergreen tree with the botanical name of Camellia sinensis . Although reaching a height of 30 feet in the ...

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What Nutrients Are Most Likely to be Deficient in a Vegetarian Diet?

If you look at all types of vegetarian diets as a group, and all research studies of these diets, vitamin B12 is the nutrient most likely to be deficient in this type of eating plan. Adequate B12 intake can be and is a genuine concern if a ...

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Does WHFoods Directly Advocate a Vegetarian Meal Plan?

No, WHFoods does not directly advocate a vegetarian meal plan. However, our approach to food is definitely plant food-based, and we steer clear of large portion sizes when incorporating animal foods into our recipes. Since we include seafood, dairy, ...

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Food of the Week: Turkey

As mentioned in the Description section, turkeys are truly native to North and South America and were an important part of Native American cultures long before the arrival of the European colonists. While Native American cultures did domesticate ...

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Recipe of the Week: Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs

Holidays are usually the time we throw caution to the wind when it comes to what we eat. But you can enjoy the holidays without compromising health with our Healthy Holiday menu which has less fat and fewer calories - one-third fewer calories! ...

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Best sources of Protein

Protein may be the best-recognized of all nutrients in terms of its health importance. Public health recommendations in the U.S. have included an emphasis on dietary protein for over a century! The very name of this nutrient comes from the Latin ...

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Chocolate-Raspberry Ice Cream

Rich dark chocolate tinged with fresh red raspberries—a wonderful flavor combination. To make this even more decadent, add a couple of tablespoons of Chambord liqueur. Recipe and photo courtesy of Cathe Olson, from Lick It! Creamy, Dreamy Vegan Ice Creams Your Mouth Will Love.* Makes about 3 cups 1 (14-ounce) can full-fat coconut milk 1/2 cup plus 2 tablespoons granulated sugar 5 tablespoons unsweetened cocoa powder 2 cups raspberries Place the coconut milk, sugar, and cocoa powder in a medium saucepan and whisk until well combined. Warm on medium-low heat until the mixture just begins to simmer and get foamy. Remove from the heat and stir in the raspberries. Let rest for 20 minutes. Pour the mixture into a blender or food processor and process until smooth. Place a fine-mesh strainer over a medium bowl (or, to save on dishwashing, over the saucepan you used to heat the coconut milk). Pour the blended mixture into the strainer and press it through to remove the seeds. Cover and chill in the refrigerator for at least 3 hours. Then freeze in an ice cream maker according to the manufacturer’s directions. Explore more of Vegkitchen’s Vegan Ice Cream recipes. Sweet tooth still craving? Here are more Vegan […]

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Lentil Pâté

Mystify your family by serving this delicious veggie pâté with lentils. A delicious source of protein for breakfast or dinner, serve them on bread or crackers with a touch of mustard—satisfaction guaranteed! Save Print Lentil Pâté Serves: 2 cups   Ingredients 1 tablespoon of olive oil 1 onion, chopped 2 clove garlic, minced 2 tablespoons of nutritional yeast 1 teaspoon of tamari ½ teaspoon ground cinnamon ½ teaspoon ground clove ¼ teaspoon ground nutmeg 1 cup dried green lentils, rinsed salt and pepper, to taste 3 cups of vegetable broth chopped fresh parsley, to taste Instructions In a saucepan over medium heat, heat oil and add onion and garlic. Sauté for about 4 minutes or until onion is tender. Add yeast, tamari, cinnamon, cloves, nutmeg, and lentils. Season to taste, mix well, and cook for about 5 minutes. Add the vegetable broth. Bring to a boil, reduce to low heat, and simmer uncovered for about 25 minutes or until the lentils are tender. Stir regularly while cooking. In a food processor or hand blender, reduce the mixture to a smooth, even purée. Transfer the mixture to an airtight container and allow to cool in the refrigerator for 1 hour. When ready […]

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Food of the Week: Onions

As mentioned earlier in the Description section, onions are a remarkable food in terms of their worldwide geography, and this feature of onions is quickly visible in their history. Most researchers point to Central Asia as the original birthplace of ...

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Recipe of the Week: 7-Minute Healthy Sauteed Onions

The traditional way of sauteeing onions until brown (caramelizing) can destroy many of their health benefits. I discovered that Healthy Sauteeing not only helps bring out their sweet flavor but helps to preserve more of their nutrients. ...

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Best sources of Biotin

Biotin is a B-complex vitamin that has been identified as a necessary nutrient for a century, but has only begun to be understood in the past two decades. It has also been previously referred to as coenzyme R, vitamin H, and vitamin B7, with the ...

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From the kitchen: Tips for Preparing Onions

Cut onions into 1/4-inch slices to cook them evenly and quickly. Let them sit for at least 5 minutes to help enhance their health-promoting benefits. While many people love to eat onions, most dread cutting them since this process usually brings a ...

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Is Healthy Eating possible on a tight budget?

The answer to this question is a resounding "Yes!" Based on the research evidence, many of our assumptions about healthy food purchases - that it takes either more money or a lot more money to eat healthfully - are simply incorrect. In this ...

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Can you tell us more about the phytonutrients found in onions?

The flavonoids in onion tend to be more concentrated in the outer layers of the flesh. To maximize your health benefits, peel off as little of the fleshy, edible portion as possible when removing the onion's outermost paper layer. Even a small ...

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What is fennel and how do you prepare it?

Fennel is crunchy and slightly sweet, adding a refreshing contribution to the ever popular Mediterranean cuisine. Most often associated with Italian cooking, be sure to add this to your selection of fresh vegetables from the autumn through early ...

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High-Temperature Cooking & The World's Healthiest Foods

(Note: All temperatures below are reported in Fahrenheit measurements).One of the greatest insults to nourishment in our modern, fast-paced, and processed food culture is the high heat at which so much of our food is cooked. We deep fat fry at ...

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Cinnamon-Crunch-Stuffed Bundt Cake

Who doesn’t love a Bundt cake? In this banana-laced version, the unique flavor of palm sugar makes the cinnamon-spiced pecan filling absolutely crave-worthy. The cinnamon drizzle is optional but highly recommended for gilding this wonderful cake with more sweet cinnamon.  Recipe and photo from Big Vegan: More than 350 Recipes, No Meat/No Dairy All Delicious* by Robin Asbell. Serves: 8 1 cup granular palm sugar, palm sugar paste, or Sucanat 1 tablespoon ground cinnamon 1/2 cup pecans, chopped 1 1/2 cups whole-wheat pastry flour 1/2 cup unbleached all-purpose flour 1 teaspoon baking soda 1 teaspoon baking powder 1/4 teaspoon salt 3/4 cup mashed bananas 3/4 cup nondairy milk 1/2 cup canola oil 1 tablespoon egg replacer, such as Ener-G Cinnamon Drizzle (optional) 2 tablespoons agave syrup 1/2 teaspoon ground cinnamon Preheat the oven to 350°F. Oil a Bundt pan. In a small bowl, combine 1/2 cup of the sugar and the cinnamon and stir until well mixed. Stir in the pecans. In a large bowl, combine the flours, baking soda, baking powder, and salt and whisk until well mixed. In a food processor, combine the bananas and remaining 1/2 cup/100 g sugar and process until smooth. Add the nondairy milk, oil, […]

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Apples and Cinnamon Chia Pudding

The taste of the Chia Seeds is neutral—no particular taste—which makes the recipe possibilities infinite! Chia can also be used to thicken a drink, a smoothie, or a dessert. Here, I propose a kind of chia pudding—very interesting for breakfast or a snack.  It’s a raw and healthy recipe with a touch of the season from the apples and cinnamon. Save Print Apples and Cinnamon Chia Pudding Serves: 1-2   Ingredients 1 cup of coconut milk 5 tablespoons chia seeds 1 cup apples, diced Juice and grated rind of a lemon 1 tablespoon agave syrup 1 teaspoon cinnamon Instructions The day before, mix the chia seeds, coconut milk, agave syrup, and lemon juice in a container. Cover the container and store in the refrigerator. The next day, peel and cut apples into small cubes. Cook the apples with ¼ cup water for 10 minutes, until you obtain a sauce. Add chia-coconut milk preparation to a small container. Place the apples sauce on top of the mixture. Sprinkle with cinnamon and grated lemon zest. 3.3.3077  

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Ginger Coconut Rice

This simple brown rice side dish is embellished with coconut milk, garlic, and ginger. It goes well with bean dishes and vegetable curries. Do try using brown Basmati or an exotic rice blend for a more aromatic and visually appealing dish. Photos by Rachael Braun. Serves: 6 2 cups water 15-to 16-ounce can light coconut milk 1 1/2 cups brown, brown Basmati, or exotic rice blend 3 to 4 cloves garlic, finely minced 1 tablespoon grated fresh ginger, or to taste 1 to 2 teaspoons ground cumin, to taste 1/2 teaspoon curry powder 1/4 cup chopped fresh cilantro 2 scallions, thinly sliced 1 cup steamed frozen green peas, optional Salt and freshly ground pepper to taste Combine the water and coconut milk in a large saucepan and bring to a rapid simmer. Stir in the rice, garlic, ginger, cumin, and curry. Lower the heat, Cover, and simmer gently until the water is absorbed, about 30 minutes. If the rice isn’t done to your liking, add 1/2 cup more water and simmer until absorbed. Remove from the heat. Stir in the cilantro, scallions, and optional green peas. Season with salt and pepper and serve. For more ways to use brown rice, explore Classic […]

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Food of the Week: Cabbage

As you might imagine from the complicated set of descriptions above, it has been equally complicated for plant researchers to trace the exact history of cabbage and its development. Because of the linguistic overlap between "choy" and "cabbage" ...

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Recipe of the Week: 5-Minute Healthy Sauteed Red Cabbage

If you are used to eating green cabbage , I encourage you to try the special flavor and nutrients found in red cabbage as part of your Healthiest Way of Eating. It tastes great and you will also benefit from its rich concentration of health ...

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From the kitchen: Tips for Preparing Cabbage

Even though the inside of cabbage is usually clean since the outer leaves protect it, you still may want to clean it. Remove the thick fibrous outer leaves and cut the cabbage into pieces and then wash under running water.If you notice any signs of ...

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What is Healthy Saute?

"Healthy Saute" is a very special way of preparing foods because it has the benefits of three methods in one. It is a saute that uses vegetable or chicken broth or water in place of heated oils; I am particularly conscious of creating ...

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How Does Cutting, Slicing, and Chopping Affect Fresh Vegetables?

Food scientists treat the cutting, slicing, and chopping of fresh vegetables as procedures that wound the cells of the plants and trigger injury-based responses by the plant cells. As a general rule, researchers treat vegetable chopping as a form of ...

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Thai-Style Tofu or Tempeh with Pineapple and Vegetables

Despite the fairly long ingredient list, this Thai-style tofu dish is a quick, easy preparation with lots of  healthy components. You need only some noodles or grains and a simple salad to make a satisfying meal. This is a nice change of pace from more common soy sauce flavored stir-fries, but it’s every bit as delectable. Serves: 4 to 6 14- to 16-ounce tub extra-firm tofu or two 8-ounce packages tempeh, any variety 2 tablespoons safflower oil 1 tablespoon reduced-sodium soy sauce 1 medium onion, quartered and thinly sliced 8 baby carrots, halved lengthwise 2 cups small broccoli florets 2 cups fresh pineapple chunks, or one 15- to 16-ounce can pineapple chunks, drained (reserve juice for a different use) One 15-ounce can baby corn, drained 1 cup diced ripe tomatoes 1 cup reduced-fat coconut milk 2 teaspoons good quality curry powder, more or less to taste 1/2 to 1 teaspoon red or green curry paste, or Sriracha sauce, optional 2 tablespoons arrowroot or cornstarch 1/4 cup minced fresh cilantro, or more, to taste Salt to taste Hot cooked grains (rice, quinoa, or couscous) or noodles If using tofu, cut it into 6 slabs crosswise. Blot well on paper towels or […]

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