Vegan Queso_Cauliflower, Nuts and Delicious

With my health issues starting in 2013 and getting bad by 2016; my diet took a real hit after seeing my herbalist/nutritionist the first time. She put me on a Gluten Free diet, no corn, no peanuts, no oatmeal, no dairy for 6 month trial period and no red meat. The no red meat was the only easy thing on that list as I hadn’t eaten red meat since 2000 or 2001. Needless-to-say, nuts became even more prevalent in my life with the new nutritional yeast right behind it.

When my family found cauliflower and almond queso dip at Aldi’s and Costco I immediately wanted to try it, but I was to anxious and couldn’t wait. That started the whole process of researching queso recipes. I found many of them, even if they did use cashews, they used potatoes as well. Not that I don’t have potatoes from the garden, but I was trying to cut back on calories and really wanted to use the healthier vegetable cauliflower.

Therefore, like many other times, I took that recipe and started substituting ingredients to fit my taste buds. As it turned out, it was a good thing as the store bought version had something in it I just didn’t like.

Ingredients for Vegan Queso_Cauliflower, Nuts and Delicious:

• 2 tbsp oil; olive oil or coconut oil
• 1 medium to large chopped onion
• 4 clove of minced garlic
• 1 cup chopped sweet pepper; orange or red
• 1-1 ½ cups of cauliflower, chopped

• 1 tsp Chipolte powder
• ½ tsp chili powder
• ½ tsp cumin
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ -1 tsp of salt

• 1-1 ½ cup walnuts or cashews; I used more walnuts than cashews
• 1- 1 ½ cups filtered water; use as much as needed for desired consistency

• 1/3 cup of nutritional yeast
• 1 lemon; juiced
• 2/3 cup homemade salsa or 1 medium tomato

Instructions to make Vegan Queso_Cauliflower, Nuts and Delicious:

1. Using a skillet or sauce pan with lid, melt coconut oil on medium heat and lightly sautee` the onions and garlic until soft.
2. Add the sweet peppers and cauliflower. Continue to cook for another minute or 2.
3. Stir in the spices, walnuts and filtered water; start with 1 cup. With the lid on the saucepan, continue to cook, an additional 5-8 minutes letting their flavors mesh together.
4. Being very careful, as the mixture is hot, pour the pot full into the blender.
5. Add the lemon, salsa and nutritional yeast. Start with the pulse setting to puree` and work it into a full blend mode until smooth.
6. Pour into storage containers or bowls to serve with your favorite veggies, chips or rice cakes.

Oatmeal with Apples, Raisins and Walnuts

People have been eating oatmeal for centuries, as it’s an inexpensive but healthy meal. It does not matter if it is the instant variety, old-fashioned oats or steel cut oats. It all has heart healthy high fiber and lowers your cholesterol levels. McDonald’s doesn’t have the market on making oatmeal. You can make this recipe at home very healthy and inexpensively.

According to Quaker Oats Health Institute; “Emerging research suggests that eating oats may help control appetite. The soluble fiber in oats absorbs a considerable amount of water, significantly slowing down the digestive process. The result: we feel full longer.

• The American Diabetes Association recommends that people with diabetes eat grains, beans, and starchy vegetables. Among the grains, your best choices are whole grains, such as oatmeal. Research suggests that the soluble fiber, such as is found in oatmeal, may help smooth out blood glucose levels.
• Since the late 1970’s, 18 studies have examined the relationship between dietary fiber and blood pressure. In the majority of studies on oats and blood pressure, blood pressure was significantly reduced. Reductions seem to be in response to the increase in fiber intake that came from eating oatmeal. More studies are currently underway to further assess the impact of eating oats on helping to lower blood pressure.”

Anyways, who says an oatmeal breakfast has to be boring? Not I; therefore, add some raisins, apple chunks, walnuts, stevia and top with my cinnamon sauce and you have a delicious stick to your ribs breakfast that satisfies your hunger, is vitamin packed and tastes great. If you are a diabetic simply, make the cinnamon sauce topping sugar-free using stevia in the raw.

Ingredients to make Oatmeal with Apples:

• 2 Packages of instant oatmeal; option Bob Red Mills Gluten Free Oatmeal
• 1 Fuji, Gala or Pink Lady organic apple; diced
• Handful of raisins
• Few walnuts; chopped
• Stevia for taste
• CinnamonSauce Topping

Instructions to make Oatmeal with Apples:

1. Heat the water in the teakettle or saucepan.
2. Take a bowl and pour 2 packages of instant oatmeal into it, add a touch of stevia, enough hot water to cover and stir.
3. Place in the microwave and set for 1 minute, it’s just enough time for the oats to cook, remove, and add apples, walnuts and cinnamon sauce topping. (if to thick add additional water)
4. Return to microwave for an additional 30 seconds.
5. Remove from microwave and enjoy!

If making Old Fashioned or Steel Cut Oats, the stove top method is the best. Instructions will be on the Bob Red Mills package.