Delicious & nutritious

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This recipe is everyone's favorite, even the die-hard meat eaters love it!  My out-of-town kids request it when visiting.  It's hearty and satisfying.  Enjoy with a big salad!

Ingredients:
  • 1/4 cup of flour (I use Einkorn or millet for a GF version)
  • 1 TBLS nutritional yeast flakes
  • 1 tsp sea salt
  • 1/2 tsp garlic powder
  • 2 cups tofu, cut in 1/2" cubes
  • 2 TBLS avocado or grapeseed oil
  • 1 cup diced onions
  • 1/2 cup diced celery
  • 2 cups other veggies such as diced carrots, fresh or frozen peas, or green beans
Golden Gravy Ingredients:
  • 1/3 cup flour (I use Einkorn or millet for a GF version)
  • 1/3 cup nutritional yeast flakes
  • 1/4 cup avocado or grapeseed oil
  • 2 cups water
  • 1 TBLS tamari
Directions:
  1. Combine first 4 ingredients (flour to garlic powder) in small bowl.
  2. Add tofu and stir to coat.
  3. Heat the oil in a skillet & add tofu.  Sauté until lightly browned.
  4. Add onions & celery & cook until onions are tender.
  5. Add other veggies and sauté for a few minutes.
  6. Add golden gravy and place in a casserole dish.
  7. Top with mashed potatoes or biscuit crust.
  8. Bake on 375 for 30-40 minutes until bubbly.
  9. Serve hot & enjoy!

Golden Gravy Directions:
  1. Toast the flour over medium low heat until you can start to smell it.
  2. Stir in the yeast, then add oil.
  3. Cook a few minutes until bubbly, then add water & cook, whisking until it thickens and bubbles.
  4. Add tamari, and add salt & pepper to taste.


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This is such an easy & delicious recipe!

Ingredients:
  • One 14 oz can of kidney or pinto beans
  • ½ cup rolled oats
  • ½ cup cooked brown rice
  • 2 TBL salsa
  • Garlic and spices to taste

Instructions:
  1. ​Mash beans with a hand masher.
  2. Mix in remaining ingredients.
  3. Form into patties.
  4. Refrigerate for 20 minutes to set.
  5. Grill or broil on each side till golden brown.
  6. Enjoy!
Make these ahead of time for wonderfully healthy snacks!

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I used up some cooked sweet potatoes I had in the fridge to make this creamy sauce that was delicious on gluten-free spiral pasta.
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Ingredients:
  • 1 medium onion diced
  • 3 cloves garlic minced
  • 1 lb baby bella mushrooms sliced
  • 1 cooked sweet potato, peeled
  • 1 medium tomato, or 10 grape tomatoes, sliced
  • 1 cup unsweetened almond milk
  • 2 TBL fresh or 1 tsp dried basil and oregano to taste
  • 1 TBL chipotle peppers (optional - very spicy)
  • 1 10 oz packaged brown rice pasta, or other whole-grain pasta spirals
Instructions:
  1. ​Boil the pasta according to directions. Rinse.
  2. Sautee the onion, garlic, and mushrooms in water until soft. Add the sweet potato and mash in the pan with the other veggies.
  3. Add the herbs, tomatoes and almond milk. Stir well and cook on low to allow the flavors to mingle.
  4. Spoon over pasta and enjoy!

Deb Harrell, ND

Deb teaches you how to use food as medicine to prevent & reverse disease!  She is a Naturopathic Doctor &
Professional Wellness Coach with over 20 years experience teaching people to reclaim their lives - body, soul & spirit!