Author: Renae Long

My name is Renae Long, I am a wife and a mother of three boys. February 29, 2016, my husband suffered a massive heart attack. His cardiologist told us we needed to change the way we eat, in order to reverse his heart disease. Over the next two weeks we made some big changes, tossing everything we had been taught about food out the window. Follow me as we take on the challenge of a whole food plant based lifestyle and learn how great a body can be! HeartHealthy TheHeartieKitchen ❤️ur❤️

Mushroom & Lentil Cabbage Rolls

I spotted some big beautiful heads of cabbage while grocery shopping this week and decided I would try my hand at some cabbage rolls. Some of my childhood years were spent in Toledo Ohio, home of Tony Packos, made famous by Jamie Farr from his days on MASH. I had my first taste of cabbage rolls in the original Tony Packos. Those cabbage rolls from years ago were definitely not plant based, but this recipe fulfilled the taste test in our kitchen as a heart healthy substitute.

Mushrooms and lentils give a meaty texture and flavor. As I have said before I always make my lentils and quinoa in my rice cooker. This time I used 2 cups of dry lentils to 4 1/2 cups of water and once those were finished I did a quick turn around for the rice cooker and got the quinoa started with the same quantities. I did have more lentils and quinoa than I needed for this recipe. You will only need 1 cup of each cooked. Put the left overs in the refrigerator and you can toss them in a buddha bowl later in the week. While the lentils were in the rice cooker, I chopped up the mushrooms and onions, and got them sautéing in a skillet with the minced garlic. Add a little bit of water or vegetable broth if needed to the skillet to prevent sticking. I also trimmed the outer leaves off the cabbage, cut out the stem and put it in a big pot to steam with about 3 inches of water.

Lettuce head steaming

Once the lentils and quinoa were done I added 1 cup of each of them to the skillet with the mushrooms, onions, and garlic. Add all the seasonings at this point, including the fire roasted tomatoes, mix well and heat through. Taste the mix and see if it needs any more seasonings, adjust the seasonings to suit your taste.

Lentil, mushroom, quinoa mixture

After the head of cabbage steamed I slowly pulled the leaves off and got them ready for the filling. Some of the leaves had thick stems so I cut them out leaving a triangle shape at the base of the leaf. I used a 1/3 cup measure to fill each leaf, roll up from the bottom over the filling , then roll the sides over and then roll from the bottom away from yourself. The cabbage leaves want to roll up this direction all by themselves.

Cabbage roll folding

I poured pasta sauce into the bottom of my 9 x 13 pan, just enough to coat the bottom of the pan and prevent the cabbage rolls from sticking. Roll the cabbage rolls up and place them seam side down in the pan, placing them close enough together that they stay rolled up.

Cabbage rolls securely in the pan.

Drizzle pasta sauce over the top and cover with foil. Bake in a 350° oven for 1 hour and then its best to let them sit for just a couple of minutes to cool down before serving.

Let cool and enjoy!

Mushroom & Lentil Cabbage Rolls

  • Servings: 6-8
  • Difficulty: moderate
  • Print

A warm filling comfort food.


Ingredients


•1 large head cabbage
•1 cup cooked lentils
•1 cup cooked quinoa
•3 cups diced mushrooms
•1 medium yellow onion
•3 tsp. minced garlic
•2 Tbsp. tamari
• 1 tsp. smoked paprika
•2 Tbsp. dijon mustard
•2 Tbsp. parsley, dried
•1 can fire roasted tomatoes
•1 jar pasta sauce
•1/2 tsp. liquid smoke

Directions

  1. Prepare the lentils and quinoa
  2. Remove the core from the head of cabbage and place it in approximately 3 inches of water, bring to a boil, lower the heat and cover. Allow to steam for approximately 20 min. until the leaves come off easily.
  3. In a large skillet cook onion, garlic and mushrooms, 7-8 minutes, stirring occasionally. Add water 1 to 2 Tbsp. at a time, as needed to prevent sticking.
  4. Add the lentils and quinoa to the mushroom mixture, stir to combine.
  5. Add the tamari, smoked paprika, dijon mustard, dried parsley, and fire roasted tomatoes. Mix well and heat through.
  6. Pre-heat oven to 350°
  7. Peel a leaf off of the cabbage head and place it onto a work surface with the stem side facing you. Trim any very thick portions of the leaf near the base. Spoon 1/3 cup of filling onto the center of the leaf. Fold the base side over the filling, then wrap the sides inward over the filling. Roll the center away from you to wrap everything up. Place the roll, seam side down, into the baking dish. Repeat until all of the filling is used.
  8. Pour the remaining pasta sauce over the rolls, cover and bake for 1 hour. Allow to cool for a few minutes before serving.


theheartie.kitchen

Orange Zest Hummus

Our kitchen has been full of hummus lately. We have been experimenting with different flavors of hummus, always starting with a can of rinsed, drained chickpeas. Save the liquid when you drain the chickpeas, if the mixture needs a little liquid you can use this (aquafaba) in small amounts until you get the desired consistancy. I have read several recipes recently where the author discusses to peel or not to peel the chickpeas. Most of the time I hardly see any skins in the canned chickpeas so I don’t bother taking them out. Just pop them in the Vitamix with everything else and mix away. Most hummus recipes use tahini and I have used it in the past, it will give your hummus a more creamy texture. However, tahini is basically oil and adds about 90 calories per tablespoon so we skip it. The orange juice and orange zest mixed with chickpeas gives this hummus a slight hint of sweet and a follow up of tang. Serve up some hummus with your favorite chips or veggies and enjoy!


Orange Zest Hummus

  • Servings: 4-6
  • Difficulty: easy
  • Print

A light and tangy citrus hummus for dipping or as a tasty spread


Ingredients


• 1 15 ounce can of chickpeas, rinsed and drained
• 1/4 cup of water
• 1/4 cup of fresh squeezed orange juice
• 4 Tbsp. ground flax seeds
• 1 Tbsp. minced garlic
• 1 tsp. orange zest
• 1/2 tsp. sea salt
• 1/2 tsp. paprika
• 1/2 tsp. liquid smoke
• 1 tsp. horseradish

Directions

  1. Add all ingredients to a food processor
  2. Mix well, until the mixture is creamy
  3. Scoop into a bowl, top with additional paprika.


theheartie.kitchen

Vegan Minced Mushroom Burger

This is our latest burger. We are always trying new recipes, tweaking, and then trying again. My freezer is sometimes full of things I’ve tried and then I can’t wait to make it again and change one thing. So into the freezer all the tests go. Thankfully I have lots of people who enjoy eating all the attempts. I have one son who says he basically eats experiments every time he’s home.

The first thing you want to do when making these burgers is to cook your rice in the rice cooker. I usually prepare 3 cups of uncooked rice which gives me more than enough. The mushrooms need to be pulsed in small batches through a food processor, you don’t want them to be paste, just minced. The onions need to be finely diced. This was my third attempt with this particular burger and I couldn’t bring myself to make another batch just to dice the onions finer. So in my photo you can see the onion…the burger will hold together better if they are finer.

Summer Savory seems to be a difficult spice to find, so be aware. The light sweet miso is sometimes found on the shelf and I have also found it in the refrigerator section, so just poke around or ask. I use a 1/2 cup measure to form my burgers so they all have the same amount of “meat”. Using the 1/2 cup measure this recipe makes 18-20 burgers. Freeze those leftovers to make for an easy dinner another day.

We eat burgers with 100% whole grain buns, usually some lettuce, tomato, onion, mustard, some homemade hummus is always nice as well.

Vegan Minced Mushroom Burger

  • Servings: makes 18 burgers
  • Difficulty: medium.
  • Print

Ingredients

  • 2 pounds mushrooms, pulsed
  • 2 large onions, finely diced
  • 4 cups cooked brown rice
  • 1 16 ounce can tomato paste
  • 3 Tbsp. dried parsley
  • 1/2 cup soy sauce
  • 4 Tbsp. light sweet miso
  • 3 Tbsp. dried basil
  • 2 tsp. thyme
  • 2 tsp. summer savory
  • 1/2 tsp. allspice
  • 4 tsp. minced garlic
  • 3 cups vital wheat gluten
  • no salt seasoning (for sprinkling on burgers before baking, if desired)

Directions

  1. Pulse mushrooms in batches and put in a large bowl.
  2. Finely chop onions and add to the mushrooms
  3. Add rice to the mushroom mixture
  4. Mix in tomato paste
  5. Blend in parsley, soy sauce, miso, basil, thyme, summer savory, allspice and garlic. Mix well so that the spices are evenly distributed.
  6. Add in the vital wheat gluten.
  7. Form burgers and place on prepared baking sheet. (line the sheet with a silicone mat or parchment paper) Sprinkle with no salt seasoning.
  8. Bake at 350° for 30 min.
  9. Enjoy!

theheartie.kitchen

Homemade Veggie Chili

Homemade Veggie Chili is one of my favorites. It is my go to soup probably once every two weeks, because most of the ingredients I have readily on hand. It also makes a bunch so we have left overs to last us a couple of days and it is perfect to send along for lunch. Don’t let the long ingredient list overwhelm you, just go ahead and pull everything out before you start.

Typically I use minced garlic, just to make life easier than mincing my own. I purchased an electric can opener after about a year of our new way of eating. My wrist was so sore after preparing Christmas the first year that an electric one was the only way to go. I go through and open all the canned items while my fresh veggies are cooking. Get started draining and rinsing the beans. This is important, not only will it have an effect on the color of your soup but I have heard it can elevate some of the gas that sometimes comes with beans. Once rinsed and drained, put all the beans in a large bowl while they wait their turn to go into the soup. I use a small bowl and get all my seasonings ready ahead of time as well. I’m all about making things easy. Enjoy!

Homemade Veggie Chili

  • Servings: 10-12
  • Difficulty: easy
  • Print

A Heartie soup, packed with fresh colorful veggies

Ingredients

  • 4 tsp. minced garlic
  • 1 large onion, diced
  • 1 red bell pepper, seeded and diced
  • 1 yellow bell pepper, seeded and diced
  • 1 green bell pepper, seeded and diced
  • 2 carrots, peeled and diced
  • 2 stalks of celery, diced
  • 3 cups vegetable broth
  • 1 14 ounce can tomato sauce
  • 1 14.5 ounce can diced tomatoes with chiles
  • 1/2 tsp. salt
  • 1 tsp ground oregano
  • 1 tsp ground cumin
  • 1 Tbsp. chili powder
  • 1 can kidney beans, drained and rinsed
  • 1 can pinto beans, drained and rinsed
  • 1 can garbanzo beans, drained and rinsed
  • 1 can black beans, drained and rinsed
  • 1 zucchini diced
  • 1/4 cup cornmeal
  • 1/2 cup warm water

Directions

  1. In a large pot add garlic, onion, all three of the peppers, carrots, and celery, cook, stirring occasionally for 5 minutes, until the vegetables begin to soften and give up their juices.
  2. Add the oregano, cumin, chili powder, and salt. Cook and stir for a few more minutes.
  3. Pour in the broth, tomato sauce, and the tomatoes with chiles. Stir and bring to a boil, reduce the heat to low and simmer for 30 minutes.
  4. Add the beans and the zucchini to the pot. Cover and simmer for 30 more minutes.
  5. In a small bowl whisk together the cornmeal and the warm water, add to the pot and cook for 15 more minutes.
  6. Enjoy!

theheartie.kitchen

Crispy Tzatziki Chickpea Wraps

I haven’t used my panini press in years. I guess I always thought it would need oil, or at least in the past I always sprayed it with oil. Little did I realize I could get that same crisp outer crust without oil. I have also made this recipe on vacation (because its so easy) and used a skillet to brown the outside and amazingly did not need oil.

This recipe reminds me a bit of my “chicken salad” recipe. Once again the chickpeas all need to be smashed. I am continually trying to find an easy way to smash them. They must be smashed to get the consistency that works best. I was recently asked if the chickpeas need to be peeled….the answer is no just leave those little peels in there. The recipe calls for two cucumbers, one of them is shredded and one of them is diced. The amounts of tomato, red onion, and green pepper are based on my family and can be changed to fit your family preferences.

Along with the tomato, red onion, and green pepper, my family is fond of adding pickles (your choice dill or sweet) , hot peppers, mustard, homemade mayo. Play with the recipe and make it your own.

Crispy Tzatziki Chickpea Wraps

  • Servings: 8
  • Print

A fresh, light, plant based, Greek-inspired wrap recipe perfect for dinner or lunch.

Ingredients

  • 2 cans chickpeas
  • 2 medium cucumbers, one shredded and one diced
  • 1 large tomato, diced
  • 1/2 red onion, diced
  • 1/2 green pepper, diced
  • 3 cups chopped greens
  • 15 ounces plain dairy free yogurt, unsweetened
  • 2 tsp. minced garlic
  • dash of salt and pepper
  • 3/4 Tbsp. dried dill
  • 1 1/2 Tbsp. lemon juice
  • 8 large 100% whole wheat tortillas
  • pickles, hot pepper, olives, optional

Directions

  1. Drain, rinse and smash chickpeas in a large bowl, set aside
  2. Grate one of the cucumbers, place it in a stainer and squeeze as much water out as you can, let it drain.
  3. Combine the diced cucumber, tomato, red onion and green pepper in a small bowl.
  4. In another bowl combine the dairy free yogurt, grated cucumber, dill, garlic, lemon juice and a pinch of salt and pepper.
  5. Add 1/3 cup of the yogurt sauce to the smashed chickpeas and mix well. Add more or less to get a consistency you like.
  6. Assemble the wraps with a handful of lettuce, smashed chickpeas, mixed diced veggies, and a few dollops of tzatziki. You can toast them in a panini press or in a dry pan. Enjoy!

theheartie.kitchen

Veggie Party Tray Season

IMG_7374

I love this!  I picked up this tray from Pier 1 and have been using it as a decorative piece on my coffee table and recently, I looked at it with a new vision.  I started by covering the inside with cute pumpkin cloth napkins to protect the wood detail.  Moving on, I filled two bowls with The Better Chip brand chips from Gordon Food Services(GFS), I have spinach and kale in the red bowl and Jalapeño (Yes, real Jalapeño and they DO kick) in the green bowl, both are whole grain and vegan.  Two types of hummus in the white bowls in the center, roasted red pepper family style from GFS and garlic family style from Costco.  A bowl of guacamole, store-bought from Costco..all three of the containers fit into my one bowl,  and a plate of veggie sushi from my local Kroger.  On the other side a bowl of mixed nuts, a bowl of honey nut clusters (not vegan by all standards), a bowl of olives, and a bowl of dark chocolate covered pretzels.  I filled in with lots of fresh veggies, mushrooms, cauliflower, green cauliflower, orange, yellow and red peppers, and carrots.  The left over holes on one side got filled in with grape tomatoes and the other side was filled in with grapes.  I almost forgot all the Mary’s Gone crackers!  We go through box after box of these over the holidays.  Costco has them in a 20 ounce box with 2 bags of the original flavor, certified vegan. Such a party hit and so much food.  A perfect tray to put out for the holidays!  I served this at home, the tray might be a little hard to take somewhere once you have it filled.  Let this serve as an example of what you can bring when you’re invited to a get together with friends this holiday season.

Plant Based Potato Salad

IMG_6902

My mother in law used to make the most fabulous potato salad, the kind that is so rich and creamy it just melts in your mouth.  But alas, it was far from plant-based with its mayo and eggs.  So this is the substitute, not as creamy but certainly as tasty.  We test made this over the Labor Day holiday weekend, when all my kid’s were home.  They are always good taste testers.  They agreed it passed and could be added in to those family gatherings where we used to enjoy grandmas potato salad.  It’s fairly quick and easy to pull together and best yet, it can sit outside at the family picnic without any worries about whats going on with the mayo sitting in the sunshine.  We chose to leave the skin on the potatoes but you can certainly peel them if you want.  Potato skins are actually quite healthy.  One whole baked potato amazingly has more potassium than a banana. Spuds are also rich in iron, magnesium, and fiber, and fiber my friends is only found in plant food, and is a must have for our bodies to run efficiently.  Enjoy!

Plant Based Potato Salad

  • Servings: 6-8
  • Difficulty: easy
  • Print

A flavorful salad, rich with herbs and packed with nutrients

Ingredients

  • 4 lbs medium red potatoes, cubed
  • 1/2 cup apple sauce
  • 1/4 cup white wine vinegar
  • 1 Tbsp. whole grain mustard
  • 1 tsp maple syrup
  • 1 tsp sea salt
  • 1/2 tsp. freshly ground pepper
  • 1 1/2 cups diced celery
  • 1/2 cup chopped parsley
  • 1/2 cup minced scallions
  • 1/4 c. finely chopped sun-dried tomatoes
  • 2 Tbsp chopped dill

Directions

  1. Put potatoes in a saucepan full of water.  Bring to a boil and cook 5-8  minutes, until just tender.  Drain and set aside.
  2. Whisk apple sauce, vinegar, mustard, maple syrup, salt and pepper in a large bowl. Add the hot potatoes and toss to coat.
  3. Add celery, parsley, scallions, sun-dried tomatoes and chopped dill.  Stir.
  4. Serve immediately while still warm or refrigerate to serve chilled.

theheartie.kitchen ❤️ur❤️

Steff’s Mac and Cheese

 

IMG_6907

This past 4th of July my family traveled as we have for many years to my sister’s house on the east side of Cleveland.  Her home is nestled in Ohio wine country and we celebrate yearly at Chalet Debonne Vineyards.  It’s a joy to visit because she prepares scrumptious plant-based dishes too.  This year she prepared a Mac and Cheese, (along with lots of other dishes) that was extra yummy.  My hubby even went back for seconds and he was never a Mac and cheese kind of guy before this plant-based adventure.  I was initially a little concerned because following Dr. Esselstyn’s prevent and reverse heart disease lifestyle one is supposed to stay away from nuts.  I have been avoiding them like the plague.  However, at a recent conference, Dr. Esselstyn was asked about nuts and he stated he doesn’t like nuts because no one can stop with just one handful and people end up with nuts in their car, nuts in their desk, nuts in their purse, essentially you can’t stop with just one.  So I made the executive decision that I can use them occasionally within a recipe and just keep them out of sight and hidden in my house so they don’t become a go to snack.  Over Labor Day weekend I prepared Steff’s Mac and Cheese for the first time.   My sister assured me it was super easy.  Just toss everything in the Vita-mix.  I’m told if you have a Vita-mix you don’t need to soak your raw cashews, however the ones I had were lightly salted so I soaked and rinsed them just to get rid of the added salt.  I had to text her photos of my progress several times during the process because I was expecting the sauce in my Vita-mix to be much thicker than it was.  She assured me it was perfect.  Sticking with Esselstyn I used 100% whole grain elbow macaroni.

Steff's Mac and Cheese

  • Servings: 5-7
  • Difficulty: easy
  • Print

A yummy substitute for the traditional blue box, approved by one their most avid fans.

Ingredients

  • 2 red peppers
  • 1/2 cup nutritional yeast
  • 1/2 tsp. onion powder
  • 1 cup water
  • 1 cup raw cashews
  • 1 tsp salt
  • 1/4 tsp ground nutmeg
  • 1/2 tsp ground turmeric
  • 1 -1lb box elbow macaroni

Directions

  1. Place the nuts in a small bowl and cover with water, let sit for approximately  6 hours, then drain and pat dry, this step is not necessary if you are using a Vita-mix.
  2. Prepare pasta and while the pasta is cooking, chunk up red peppers.
  3. Toss red pepper chunks, nutritional yeast, onion powder, water, cashews, salt, nutmeg and turmeric in food processor. Blend until smooth.
  4. Drain pasta and pour back into pan.
  5. Pour sauce over the cooked pasta, stir and place over low heat just until heated through.

theheartie.kitchen

Tomato Tidbits

Tomatoes, those wonderful antioxidant rich….hum what are they a fruit…a vegetable? Botanically they are classified as berries, but culinarily they are classified as vegetables, so that doesn’t really clear it up.  In 1887 the US imposed a tariff on vegetables,  but not fruits,  causing the tomatoes status to become legally important.  The Supreme Court stepped up in 1893 and decided that the tomato was a vegetable, based on its use in dinner versus dessert.  Tomatoes are not the only food source with this ambiguity, bell peppers, cucumbers, green beans, eggplants, and squash are also botanically berries and culinarily vegetables.

Tomatoes contain approximately 95% water and it has been written that they are good for heart disease, cancer prevention and skin health.  I’m all over that skin health part, I have read that antioxidant foods are great for helping to keep our skin from oxidizing.  Aging and disease have been thought of as the oxidation of the body, so basically we are rusting.   Those brown age spots, are oxidized fat under the skin!  Yes, I know yuck…so if eating more tomatoes might help me keep those off the backs of my hands, I’m eating them.  The antioxidant in tomatoes is called lycopene and is most concentrated in the tomato peel.  So no more peeling those tomatoes, the skin is the best part!

Tomatoes even have their own festival, it appears to have started in a small town in Spain.  La Tomatina, as the festival is called, started in 1945 and today one can only participate if you have a pre-paid ticket. Ticket holders come together and throw tomatoes at each other for approximately one hour.  As I was thinking how incredibly messy and sticky this must be, I read on about the citric acid in all those tomatoes and how when they use fire hoses to clean the town square, it ends up cleaner than before the tomatoes.  If you are so inclined to travel and throw tomatoes at your friends, the next festival is planned  for August 28, 2019, remember you need a pre-paid ticket to participate.

Did you know that tomatoes should not be kept in the refrigerator?  Did you know it even says do not refrigerate right on the front of the package of cherry tomatoes?  When I first read this I immediately got up from my computer ran to my refrigerator and whipped out my pack of cherry tomatoes.  You guessed it, right there at the bottom it clearly says “do not refrigerate”.  I included some photos with my post, because yes, I too had a hard time believing I had been storing them wrong all these years.  So what happens when you refrigerate them?  When they get cold, they become tasteless, it’s as simple as that.  I always enjoyed picking them fresh off the vine as a kid and eating them standing right there in the garden while they were still warm from the sun.  As an adult, they just never tasted the same, and now I know why!