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Vegan

Creamy Instant Pot Rosemary Garlic Mashed Potatoes (Dairy-free options)

November 21, 2017 by KimiHarris 6 Comments

These creamy mashed potatoes made in the Instant Pot are flavorful, easy, and lip-smacking good! Dairy-free options, as well. -- The Nourishing Gourmet

The secret to these amazing mashed potatoes is the rosemary and garlic simmered in the milk. Between the rich coconut milk, butter and the flavorful herbs, this is hard to stop eating! I used coconut milk, and we were surprised at how much the herbs and garlic mellowed the flavor of the sweet milk. Regardless of what milk you choose to add (whole milk, homemade almond, or coconut), this rosemary and garlic milk mixture is a lovely secret to great mashed potatoes. Of course, the butter doesn’t hurt either.

I do not recommend store bought almond milk in this recipe, but you can make what is essentially an almond milk “cream” that is very mild in flavor but ultra-creamy.

I can’t take credit for the idea as I learned about this little trick from a Bon Appétit video, and then adapted the recipe to the below. Thank you Bon Appétit!

To make this completely dairy-free, I have had good success using a mild extra virgin olive oil in the past. Because it will still have a stronger flavor, I wouldn’t add the same amount as the butter I used in the recipe, but rather add to taste and texture. Start with ¼-½ cup and then add to desired taste.

Needed Equipment and Ingredients:

  • Aroy-D Coconut Milk(I love this brand because the taste isn’t too strong, and no “gums”)
  • Instant Pot 6 Quart or Instant Pot 8 Quart
  • Potato Masher

These creamy mashed potatoes made in the Instant Pot are flavorful, easy, and lip-smacking good! Dairy-free options, as well. -- The Nourishing Gourmet

Instant Pot Creamy Rosemary Garlic Mashed Potatoes

  • 5 pounds of potatoes ( I used russet potatoes)
  • 2 cups of coconut milk, or homemade almond milk (Or use whole milk, half and half, or part whole milk and part cream).
  • 1 whole head of garlic
  • 1 large sprig of rosemary
  • 1 teaspoon of pepper
  • 2 teaspoon of salt (plus more)
  • 2 sticks of butter, cut into 1 tablespoon pieces (see note above for replacing with olive oil)

1. In a large instant pot, place either the rack that comes with the standard Instant Pot or a steamer. Add 1 cup of purified water.

2. Peel the potatoes, rinse them, and then cut into quarters. Place in the Instant Pot. Put the lid on, and put the little knob to “sealing”. Hit “manual” and then set for 8 minutes on high pressure. Once they are done, push the knob on the top of the lid to “venting” (carefully as steam will come bursting out), and allow to de-pressurize. Once that’s done, take off the lid and check to make sure the potatoes are fully cooked by poking a fork into a large piece. If for any reason they aren’t fully cooked, put the lid back on, put knob to “sealing” and manually add 1-3 minutes to finish the cooking time.

3. While the potatoes are cooking, add the coconut milk to a small pot. Carefully cut the head of garlic in half by turning the garlic on it’s side with the roots on one side of the knife and the tip of the garlic on the other. Add to the pan, along with the sprig of rosemary, pepper, and the 2 teaspoons of salt. Bring to a low simmer, and simmer softly for 5 minutes. Remove from heat.

4. When potatoes are done, remove the steamer pan or the rack, and add the potatoes right back into the pot. Add the two cubes of butter. Reheat the coconut milk, if it has cooled all the way, and then pour slowly into the potatoes through a metal fine sieve to remove any floating rosemary or garlic (OR, you can remove the rosemary and garlic with a spoon). Add about half of the milk mixture, and start mashing with a potato masher. Continue to add the milk mixture until the desired texture is reached. Adjust salt and pepper to taste, and serve!

Printable version:

Creamy Instant Pot Rosemary Garlic Mashed Potatoes (Dairy-free options)
 
Print
 
Ingredients
  • 5 pounds of potatoes ( I used russet potatoes)
  • 2 cups of coconut milk, or homemade almond milk (Or use whole milk, half and half, or part whole milk and part cream). http://www.thenourishinggourmet.com/2011/09/rich-and-creamy-homemade-almond-milk.html
  • 1 whole head of garlic
  • 1 large sprig of rosemary
  • 1 teaspoon of pepper
  • 2 teaspoon of salt (plus more)
  • 2 cubes of butter, cut into 1 tablespoon pieces* (see note above for replacing with olive oil)
Instructions
  1. In a large instant pot, place either the rack that comes with the standard Instant Pot or a steamer. Add 1 cup of purified water.
  2. Peel the potatoes, rinse them, and then cut into quarters. Place in the Instant Pot. Put the lid on, and put the little knob to “sealing”. Hit “manual” and then set for 8 minutes on high pressure. Once they are done, push the knob on the top of the lid to “venting” (carefully as steam will come bursting out), and allow to de-pressurize. Once that’s done, take off the lid and check to make sure the potatoes are fully cooked by poking a fork into a large piece. If for any reason they aren’t fully cooked, put the lid back on, put knob to “sealing” and manually add 1-3 minutes to finish the cooking time.
  3. While the potatoes are cooking, add the coconut milk to a small pot. Carefully cut the head of garlic in half by turning the garlic on it’s side with the roots on one side of the knife and the tip of the garlic on the other. Add to the pan, along with the sprig of rosemary, pepper, and the 2 teaspoons of salt. Bring to a low simmer, and simmer softly for 5 minutes. Remove from heat.
  4. When potatoes are done, remove the steamer pan or the rack, and add the potatoes right back into the pot. Add the two cubes of butter. Reheat the coconut milk, if it has cooled all the way, and then pour slowly into the potatoes through a metal fine sieve to remove any floating rosemary or garlic (OR, you can remove the rosemary and garlic with a spoon). Add about half of the milk mixture, and start mashing with a potato masher. Continue to add the milk mixture until the desired texture is reached. Adjust salt and pepper to taste, and serve!
3.3.3077

 

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Filed Under: Dairy Free, Egg Free, Gluten Free, Grain Free, Sides, Vegan, Vegetarian

Why I Started Adding Okra into My Smoothie ( And Fruit Okra Recipe)

October 4, 2017 by KimiHarris 10 Comments

Fruit Okra Smoothie - this green smoothie is full of important nutrients! Okra has well documented heath promoting attributes, and adds a lot of body to smoothies!

This beautiful fruit smoothie has a green secret that adds important minerals and vitamins to it, as well as making a frothy texture – okra!

Okra is an unlikely contender for smoothies, yet here I am throwing it into my smoothies. It’s known for being a popular vegetable in many southern dishes, but certainly isn’t known as a typical smoothie addition. So why am I adding it to mine? Besides the fact that it’s an excellent source of whole food fiber, vitamin C and K, and folate, there are some interesting studies looking into possible benefits.

What is Okra?

First, what is okra? It’s a flowering plant from the mallow family. The mallow family boasts of the following well-known family members: cacao, cotton, hibiscus, okra, and durian. Okra is the edible fruit of a variety of hibiscus (so it’s not technically even a vegetable!). Did you notice that “mallow” sounds like “marshmallow”? That’s because the original marshmallow was developed from the gelatinous properties of marshmallow roots, from the mallow family. Okra also can produce a gelatinous texture.

Health Benefits and Studies on Okra

  • Okra helps diabetic symptoms and lowers blood sugar (Source)
  • A lectin from okra may help fight or prevent some cancers. (Source) (Also good information here on contradictions – make sure you check them out!)
  • Could help protect the liver (Source)
  • Okra could also help prevent stomach ulcers (Source)
  • Plus,it could also be helpful for your gut health – both in promoting good gut bacteria and soothing inflammation. (Source)

Speaking from a culinary perspective, it adds a lot of creamy texture to the smoothie because of its gelatinous (otherwise known as mucilage) texture. I love the texture, and it only adds a mild taste to the smoothie. However, I will warn you that my children have all informed me that they are not a fan of the “weird green vegetable” I put into the smoothies. Although, I’ve heard reports of many children not even noticing it in their smoothies, mine have been too perceptive for me to add it without them noticing. I may try to sneak in very small amounts next time to see if they notice, but for now, I’ve been making my own personal smoothies stuffed full with it! UPDATE: Adding only a small amount was the key! My kids have now drunk several smoothies with small amounts of okra in it without knowing it was there. 

A Notes on Ingredients and Blenders:

I use pre-steamed and pre-frozen sliced okra. It works well and is easy to use. Although technically you could use raw, this recipe suggests pre-steaming it to reduce a slimy texture.

Secondly, you should have a powerful blender to properly blend frozen vegetables. I use a Blendtec, but any brand that can pulverize ice well should work great.

Lastly, for extra nutrition, I’ve been adding two things lately. First gelatin. I like many brands, but lately I’ve been using Super Collagen . Supposedly it’s in in a smaller peptide form so that it is easier to digest. What I like about it is that it is so fine that there is no added grittiness from it. Sadly, it’s not from pastured animals. The other addition I’ve been adding is colostrum from this company – which is a wonderful immune booster. Although some in the family are sensitive to dairy, it appears that we all do fine with it!

Finally, take note that okra is high in oxalates. If you are sensitive to okra, be careful. I don’t seem to be sensitive, but with all things being done in moderation, I don’t eat okra, or other high oxalate foods every day.

Fruit Okra Smoothie - this green smoothie is full of important nutrients! Okra has well documented heath promoting attributes, and adds a lot of body to smoothies!

Okra Fruit Smoothie

PDF for Printing

Makes 1 large or two small smoothies. This recipe can have so many variations! Have fun with it.

  • ½ cup of frozen fruit (such as blueberries, raspberries, mango, or peach slices)
  • ¼-½ cup of frozen and sliced okra
  • ½ cup each of kombucha and coconut cream/milk (or 1 cup of desired liquid – kefir, milk, juice, coconut water, etc.), plus extra, as needed
  • ½ teaspoon vanilla extract
  • 1 small ripe banana (adds a lot of sweetness, but sometimes I leave out because they are a bit high in sugar for me)

Add all of the ingredients into a blender and blend on high until very smooth. Stop to scrape sides, if needed, and add more liquid as needed (I often use more).

Some links may be affiliate links. I may earn a small commission on items purchased through my links. 

Filed Under: Beverages, Breakfast and Brunch, Dairy Free, Egg Free, Gluten Free, Grain Free, Nutrient Dense Foods, Vegan, Vegetarian

Lemon Mint Tea (Using a Whole Lemon)

May 15, 2017 by KimiHarris 8 Comments

A refreshing, anti-inflammatory tea - served hot or cold! -- The Nourishing Gourmet

This easy tea combines the gentle flavor of mint with the bright, fresh flavors of lemon. I drink a quart of this almost every day as it makes me feel more energized and keeps me hydrated. It’s also soothing to drink when sick. Add honey for sweetness or when you have a sore throat. Pour over ice to make a refreshing iced tea!

This definitely has a big lemon punch to it, so if you don’t enjoy flavors on the sour side, don’t steep as long.

I created this method of making tea when I was brainstorming ways to include lemon peel in my diet on a more regular basis. I’ve been working on adding more anti-inflammatory foods into my diet, and lemon peel caught my eye.

Extracts from lemon peel have been studied in a wide variety of applications. It’s been associated with having an anti-cancer effect. 1, 2, It has possible uses for helping with heartburn and cholesterol caused gallstones. 3 Orange peel extracts could help with inflammation as much as ibuprofen. 4 Low Doses of Citrus peel extracts (CPE) “most likely can be used for the treatment of the T cell-mediated liver injury as in autoimmune hepatitis, alcoholic hepatitis, and chronic viral hepatitis.” 5.

Note that many of these studies were done with animals, and are still in beginning stages of research. But so far there is a lot of exciting research showing many potential benefits. My tea is not going to be the same as the strong extracts used in the above studies, but I figure it can’t hurt!

All to say, citrus peels not only add a big oomph of flavor, but they could be helping our health. This recipe is just one easy way to first of all not waste the most flavorful part of the lemon –the peel. But it also is a gentle way to include some of the benefits of citrus peel in your diet.

Notes on ingredients and supplies:

  • I make my tea in this French Press . I leave the lid off while it steeps, so there is no plastic and heat interaction. You could easily do this in a small pot, but I like the convenience of using my French Press.
  • Use whatever favorite mint tea brand you like! We recently planted to several types of peppermint in pots on our porch so that we have fresh available to use in recipes like this. But you can also use bulk peppermint tea,
  • Buy the best lemons you can. I buy organic lemons. Conventional peels may (will) have pesticide residue or waxes. I believe that organic lemons can have some waxes too, but use beeswax based ones. Best case scenario would be getting lemons completely untreated!

A refreshing, anti-inflammatory tea - served hot or cold! -- The Nourishing Gourmet

Lemon Mint Tea (Using the Whole Lemon)

PDF for Printing 

  • 1 lemon, organic, washed well and thinly sliced
  • 2 bags of peppermint tea, loose tea equivalent, or several sprigs of fresh

Place thinly sliced lemon and peppermint in French Press. Heat purified water to boiling point. Pour over lemon and peppermint tea filling to the band on the French Press. Let steep for 15-30 minutes – the longer you leave it, the stronger it will become.

Drink plain, with honey, and reheated, if desired. I enjoy mine not super hot, so it’s usually perfect after steeping about 20 minutes.

Research Sources:

1. https://www.ncbi.nlm.nih.gov/pubmed/11142088
2. https://www.ncbi.nlm.nih.gov/pubmed/7948106
3. 3. https://www.ncbi.nlm.nih.gov/pubmed/18072821
4. http://www.sciencedirect.com/science/article/pii/S2213453014000056
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4121996/

Some links may be affiliate links. I may earn a small commission on items purchased through my links. 

Filed Under: AIP, Beverages, Dairy Free, Egg Free, Gluten Free, Grain Free, The Healthy $1 Menu, Vegan, Vegetarian

Creamy Winter House Salad Dressing

January 30, 2017 by KimiHarris 10 Comments

This dairy-free salad dressing will help you enjoy dark greens all year long! The secret to it's wonderful taste? Two special ingredients.

This creamy dairy-free dressing has rich undertones from surprising ingredients that make it perfect for dressing salads during the cold winter months.

Lately I’ve been craving big green salads and I’ve been almost obsessed with making this dressing to go over it!

The backstory to this dressing was a beautiful bottle of salad dressing my in-laws gave me from a restaurant up in Canada. My husband and I liked it so much that we were very sad when the bottle was used up. I wanted to create something similar in taste, but their dressing had a long list of ingredients, so I wanted something simpler to make at home. I honed it on two of the ingredients – tahini paste (ground sesame seeds) and tamari (gluten-free soy sauce). It sounds like such a strange addition to salad dressing, and a strange combination too, but it works so well!

When combined with olive oil and vinegar, the tahini adds depth of flavor, richness, and creaminess to the dressing. The tamari adds a more complex saltiness than just salt alone, and a deep satisfying flavor.

These two ingredients appear to be the secret to dressing we enjoyed from Canada, as it does taste very similar, despite being so much simpler.

A word on ingredients:

  • This is a good Organic Tamari brand.
  • Don’t use toasted tahini paste. I’ve been using a wonderful organic tahini paste from Trader Jo’s. This Organic Sesame Paste  looks similar. In the past, some tahini brands have been hard to deal with because the paste had gotten very hard, making it difficult to work with, but this brand and Trader Jo’s shouldn’t be a problem.
  • I prefer raw apple cider vinegar. If you need a substitute, I’d try fresh lemon juice.

I make this in a wide mouth mason jar with a wide mouth plastic mason jar lid (nonreactive lid).

For another dairy-free yet creamy salad dressing, see this other favorite salad dressing that pairs balsamic vinegar and coconut milk. Also, check out my cookbook, Fresh: Nourishing Salads for all Seasons for practical, beautiful salads.

This dairy-free salad dressing will help you enjoy dark greens all year long! The secret to it's wonderful taste? Two special ingredients.

Creamy Winter House Dressing

PDF file to print recipe

Ingredients:

  • 2 tablespoons tahini paste
  • 1 tablespoons tamari (or soy sauce, if not gluten-free)
  • ¼ cup of raw apple cider vinegar
  • ¾ cup extra virgin olive oil

Directions: 

In a quart-sized mason jar (or container of choice), use a fork to combine the tahini paste and tamari, until smooth. Add the vinegar, and stir until smooth. Add the olive oil and stir again until combined. Put on the lid to the jar, tightly, and then shake to completely combine.

Serve right away, or keep refrigerated. Let the dressing sit at room temperature for about 15 minutes, and then shake to recombine ingredients, if refrigerated. (I keep my dressing in the door so that it won’t harden quite as much as when I put it in the back of my fridge).

Some links may be affiliate links. I may earn a small commission on items purchased through my links. 

Filed Under: Dairy Free, Egg Free, Gluten Free, Grain Free, Salads, Vegan, Vegetarian

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The information you find here at The Nourishing Gourmet is meant to help you become a better cook! This site is primarily for sharing family friendly recipes. It's not meant to give medical advice or to make any health claims on the prevention or curing of diseases.This site is only for informational and educational purposes. Please discuss with your own, qualified health care provider before adding in supplements or making any changes in your diet. Also, any links to sponsors or affiliates (including Amazon) may give me a percentage of the sale or a pay per click. Thank you for supporting this site.

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