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Welcome to the Whole Foods Plant Based Oil Free website. After many request from friends and family to list my many recipes we came up with this site. These recipes were what took me from 30 year junk food vegetarian to where I am at today

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Friday, March 2, 2018

Avocado Tomato Pasta

My latest creation is an entirely original idea, well to some degree. I had seen a recipe that included avocado in the blender that ended up with pasta. After searching around I did not find anything close to what I at least thought it was. So after a couple of days of brain storming here it is.

Avocado Tomato Pasta.

Chop and place your Cherry Tomatoes, Olives, Red Onions into a small bowl fold with your salt, pepper and garlic. Then place all
blender ingredients into a blender and blend. Set aside the juice from
the white kidney beans [Cannellini beans] and add a little at a time
until you can get your mixture to blend.

Now get that pasta going, saved it for last so that it would be hot when your blender mix hits it. I prefer Penne pasta for this kind of recipe but feel free to substitute of course.

As soon as your pasta is done serve into bowls, add blender mix and fold in thoroughly. Then gently fold in your olive, tomato and onion mix. Serve.

I will definitely update this even though I think it came out great, there's lot's of room for improvement. But I will try to leave the post alone and add additional updates at the bottom of the page.

Ingredients for the Blender

2 - Avocados
½ Can of Cannellini Beans
Nutritional Yeast - 3 Tablespoons
1 ½ Tablespoons Ground Flaxseeds
2 - Fresh Garlic Cloves
1/4 Cup of Fresh Lemon Juice
Pinch of Pink Salt, Pepper, Garlic

Ingredients to Be Mixed and Set Aside

Cherry Tomatoes [halved/quartered]
Red Onions [minced]
Black Olives [quartered]
Pinch of Pink Salt, Pepper, Garlic

Looking forward to your input and comments. Please feel free to add those below.



Tuesday, January 16, 2018

Vegan BBQ Cauliflower Wings

If you haven't tried these yet, you owe it to yourself to do so asap. Here's my Vegan BBQ Cauliflower Wings. Make sure you buy smart on that BBQ sauce. I used a fat free from Trader Joe's. Here's the recipe I used, needs some fine tuning for sure. Put your own spin on it and please share those with us.

Vegan BBQ Cauliflower Wings

Ingredients
1 Head Cauliflower, small
Approx, 2 cups BBQ Sauce
1 cup Unsweetened Milk Substitute [I use soy milk]
2 tsp Apple Cider Vinegar
¾ cup Whole Wheat Flour
¼ Cup of Panko [you can substitute with ¼ cup Cornmeal]
2 tsp Garlic Powder
1 tsp Paprika
¼ tsp Salt
¼ tsp Ground Pepper

Instructions

Preheat oven to 450 degrees F. Line a cookie sheet with parchment paper. Wash cauliflower and break into bite sized florets. Mix milk and vinegar together and set aside. Mix all dry batter ingredients in a large bowl. Pour in milk substitute and stir thoroughly to make a thick batter. Dip each floret into batter and ensure they are evenly coated. Place on cookie sheet and repeat until all the florets are coated Bake for 15 minutes or until golden brown. Remove from oven and using tongs, carefully dip each floret in BBQ sauce. Return to cookie sheet and bake for an additional 5-10 minutes.

Thursday, January 11, 2018

Tunaless Salad Sandwiches

This one will look familiar if you have visited this page before, this is the recipe that I hacked my plant based potato salad from. This is probably my most popular recipe I have, Vegan Tunaless Salad Sandwiches. I hear you can even fool folks into thinking your Garbanzo beans smell like tuna. The human mind can be so easily fooled.

If you have never cooked with Tahini sauce you may find it difficult to fold into the other ingredients. Done right this one is easy. Start with two separate bowls, one for the wet ingredients and one for the dry ingredients. 

Starting with the wet mix, first add your sweet relish. Next add your Tahini Sauce and fold/stir thoroughly, the sweet relish easily breaks up the thick Tahini Sauce. Then add and mix in your maple syrup, next mix in the spicy brown mustard. I like to add and mix my spices at this point. 

Time to cut or chop the red onion and celery [organic only right? celery is on the dirty dozen list] to your preference. I am so picky about this. Not minced, not to big, and the fresher and crisper the better. Now set them aside. 

Now open your Garbanzo beans [chickpeas] and drain them off, saving some of the juice. Place them on a plate and mash thoroughly with a fork. Add this and your dry ingredients to the wet mix and begin to gently but thoroughly fold the entire mix. If your finished product seems dry and won't quite mix just add a few drops of the bean juice we set aside. Your done, all that's left to do is put it in the frig to chill for a couple of hours before serving. 

Additions? A couple slices of tomato and some crisp lettuce goes great with this.I prefer toast for this one but it goes great with pita bread, crackers....almost anything. 

This does make a fairly large batch, for one person you may want to half the recipe....I regret it every time I do.

It has been brought to my attention that the Tahini Sauce does have fat in it. My response? Do the math, figure out how much fat it really is divided by the servings etc. If my math is correct it comes in well under the 10% of your daily calories from fat and it's only ground sesame seeds. 

Here's the process....

The Wet Ingredients....

5 Tablespoons of Tahini Sauce....I use Trader Joe's Brand

4 Teaspoon [or more] Spicy Brown Mustard [or plain yellow mustard if you prefer] 

3/4 Cup Pickle Relish....I use a quality Trader Joe's version. Regular store bought is loaded with High Fructose Corn Syrup

2 Tablespoons of Maple Syrup. Don't Skimp Here, Use 100% Pure. Agave Nectar can substitute

Healthy dose of garlic, paprika and black pepper. Ok, a pinch of salt if you must.

The Dry Ingredients.... 

3/4 Cup of Diced Red Onion 

3/4 Cup of Diced Celery 

2 Cans of Chickpeas [Garbonzo Beans] rinsed and drained. 30 ounces total, 15 ounces per can.


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Thursday, October 19, 2017

Dairy Free Potato salad

Ok, I have finally worked up the nerve to share my dairy free potato salad recipe. Honestly, the ingredients is the easy part. In my book it's the rest of the process that takes some patience and extra attention to avoid ending up with a goopy mess.

Folding Tahini sauce into any recipe can be difficult. Done right this one is easy. Start with two separate bowls, one for the wet ingredients and one for the dry ingredients.

Starting with the wet mix, first add your sweet relish. Next add your Tahini Sauce and fold/stir thoroughly, the sweet relish easily breaks up the thick Tahini Sauce. Then add and mix in your maple syrup, now mix in the spicy brown mustard. I like to add and mix my spices at this point.

Hopefully you can find some quality Yukon Gold potatoes, I used 4 large golds for this recipe which are about the same size as medium common Russet potatoes. Cook these ahead of time and allow them to cool in the frig. Cut the potatoes, red onion and celery [organic only right?] to your preference. I am so picky about this. Not minced, not to big. Set aside.

Now open your Garbonzo beans [chickpeas] and save some of the juice. Place them on a plate and mash thoroughly with a fork. Add the and your dry ingredients to the wet mix and begin to gently but thoroughly fold the entire mix. If your finished product seems dry and won't quite mix just add a few drops of the bean juice we set aside. Your done, all that's left to do is put it in the frig to chill for a couple of hours before serving.

The Wet Ingredients....

3 Tablespoons Tahini Sauce

4 Teaspoon Spicy Brown Mustard [or plain yellow mustard if you prefer]

3/4 Cup Pickle Relish

3 Tablespoon Maple Syrup or Agave Nectar [I used maple syrup]

Healthy pinch of garlic, paprika and black pepper

The Dry Ingredients....

3/4 cup diced red onion

3/4 cup diced celery

4 Large Yukon Gold Potatoes

1 Can [15-ounce] of Chickpeas [Garbonzo Beans] rinsed and drained.


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Thursday, October 5, 2017

Welcome to the Whole Food Plant Based Oil Free Living Page

Most of you know me as the admin of the 10,000 member Vitamin D Group here on Facebook, I started this website due to the numerous request for members of that group to have somewhere to learn about my way of eating and living outside of that group. 

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Avocado Tomato Pasta

My latest creation is an entirely original idea, well to some degree. I had seen a recipe that included avocado in the blender that ended ...