December 19, 2012

Natural Foodie: May your days be merry and ... meatless

(Continued from page 2)

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Kids Gone Raw chefs Elizabeth Fraser, left, and Maggie Knowles show off their holiday dish, maple Dijon papaya steaks.

Gordon Chibroski/Staff Photographer

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Smoky roasted sweet potatoes with black beans and cashew cream.

Courtesy photo

Additional Photos Below

Toni Fiore shows how to create Mushroom Pate in this video.


From Michelle Goldman, Sea Change Cooking,

Serves six

1 bunch of chard

3 cups dry black beans or two 14-ounce cans black beans rinsed and drained

2 bay leaves

1 teaspoon salt

11/2 pounds sweet potatoes, peeled and chopped into 1/2-inch cubes

2 teaspoons smoked paprika (I prefer Gryffon Ridge) or 2 teaspoons chili powder

2 tablespoons olive oil


1 cup of cashews

1/2 cup hot water

1 cup canned coconut milk

1 teaspoon nutmeg

1 teaspoon vanilla extract

1 teaspoon sugar


Soak 3 cups black beans overnight. Rinse, drain and set aside.

Place beans in large sauce pan. Add water to pot so water covers beans by 2 inches. Add bay leaves to pot. Bring water to boil and maintain rolling boil on medium-low heat for 40 minutes. Drain and season with 1 teaspoon salt. (If using canned beans, warm drained and rinsed beans in stock pot over low heat and season with salt.)

While beans are cooking, brush sweet potatoes with olive oil and toss with smoked paprika or chili powder. Spread in casserole and roast at 400 degrees for 40 to 50 minutes, or until soft.

Remove stalk from chard and slice stalk cross-wise into 1/4-inch pieces. Tear chard leaves into smaller pieces. Place stalk on a bottom of a steamer basket and place leaves on top. Steam for 8 minutes. Remove chard from steamer basket, keeping chard stalk separate from chard leaves.

Place a bed of chard leaves on each plate.

Toss chard stalk with sweet potatoes and beans. For each serving, place 1-1/2 cups sweet potato and bean mix on top of steamed chard leaves.


In blender, place 1 cup cashews in 1/2 cup hot water. Add 1 cup canned coconut milk. Mix to smooth. Small nut pieces will remain. Place mixture in saucepan. Dissolve 1 teaspoon cornstarch in 2 teaspoons hot water, add to cashew mixture. Add 1 teaspoon nutmeg, 1 teaspoon vanilla and 1 teaspoon sugar. Heat over low heat, stirring frequently, 5 minutes.

Pour 1/4 cup cream over each plated serving of bean and sweet potatoes.


From Kitty Johnson, vegan health educator along with her husband and retired surgeon, Dr. Gaylen Johnson

Serves six

4 medium sweet potatoes

2 teaspoons vanilla extract

2 teaspoons honey

1 teaspoon ground coriander

1/4 teaspoon salt

1/4 cup milk -- may be soy or nut milk

1 tablespoon light molasses (not blackstrap)

1/4 cup walnuts, chopped

Wash sweet potatoes and pierce with a fork.

Bake at 350 degrees for about an hour, or until sweet potatoes are soft and juices are appearing.

Cool, peel and mash sweet potatoes. Add remaining ingredients. A food processor works well to combine all ingredients.

Pour into a casserole dish and top with chopped walnuts.

Bake at 350 degrees for 30 minutes.


From Susan Lebel Young, author of the forthcoming book, "Food Fix: Ancient Nourishment for Modern Hungers"

To eat plant-based during the holidays, I fill up at home on lots of colorful fruits and veggies, and I don't arrive at any party hungry. Here's a simple, raw, delicious dessert adapted from "Thrive Foods" by Brendan Brazier.

Serves six to eight

2 cups raw cashews

6 cups water

1/4 cup agave nectar or sweetener of choice

1 cup ground flaxseed or granola

1-1/2 cups thinly sliced strawberries (or mixed berries or other fruit)

Soak cashews for 6 hours in 4 cups water. Drain and rinse (I sometimes soak and sometimes I don't. With a really powerful blender, the cashews get ground up well in either case.)

(Continued on page 4)

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Additional Photos

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An individual portabello bourguignon stuffed squash.

Courtesy photo

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Toni Fiore's mushroom pate.

Courtesy photo

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Crazy Dick's sweet potato crunch.

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