Butternut Squash Risotto With Meyer Lemon Gremolata -- Vegan And Gluten FreeOn Stove Or In Instant Pot Pressure Cooker

Creamy butternut squash risotto is the perfect Christmas
dish for your vegan and gluten-free guests.

Follow Foods For Long Life on Facebook and Pinterest.

Christmas Menu
I love to serve risotto for the holidays but it is a difficult dish to make when there are a number of things on the menu and you don't feel like stirring for 30 minutes with company sitting at the table. But this year I have my new Instant Pot Pressure Cooker and making risotto is a snap. Once the butternut squash is roasted, scooped from the skin, and mashed (you can do that earlier in the day), just stir it into the cooked risotto which only takes minutes in this pot and requires no stirring! But even if you make risotto the traditional way, this dish is worth the effort. The roasted squash adds a beautiful buttery texture to the risotto and the Meyer lemon gremolata is the perfect topping when you want flavor without a dairy parmesan. 

Make no-stir risotto in the Instant PotIP-DU060 in 5 minute (plus the time it takes to bring to pot up to pressure)!

        *                        *                          *

Butternut Squash Risotto
Vegan, Gluten Free
(makes 6 servings)

For the risotto
1 tablespoon extra virgin olive oil plus some for squash
1 pound of butternut squash
1 or 2 tablespoon Earth Balance or ghee (not vegan), divided*
1 medium onion, diced
2 cloves garlic, minced
2 cups arborio rice
1/2 cup dry white wine
4 to 6 cups veggie broth**
1/4 teaspoon black pepper or to taste
1/2 teaspoon salt, or to taste

* Ghee is clarified butter and if it is very pure, does not contain casein or lactose
You will use 1 tablespoon for the pressure cooker method and 2 for the stovetop
** 4 cups for Instant Pot pressure cooker and 6 cups stovetop

For the gremolata
1/2 cup fresh parsley, chopped
Zest of half a Meyer lemon
1 clove garlic

Preheat the oven to 400 degrees F. Cut a butternut squash in half, removing the seeds. Use one pound of it (I had a 2 pound squash and used one half of it). Rub the cut side with olive oil and place, cut side down, on a non-stick roasting pan or a pan lined with a Silpat mat.
Roast until a fork easily pierces through the skin, about 30 to 45 minutes. When cooked, remove the squash from the oven. Let cool a bit and, with a spoon, scoop out the squash. Place in a bowl, mash, cover to keep warm and set aside. 

Roasted butternut squash on a Silpat silicon mat.

Make the gremolata while the squash is roasting. Place the chopped parsley in a small bowl. Grate the garlic clove over the parsley and then grate the Meyer lemon peel. I like to use my Microplane Zester/Grater to do this. Mix together until combined and set aside. 

Parsley, lemon zest and grated garlic combine to make gremolata.

Risotto using the Instant Pot
Using the sauté function on the instant pot, heat 1 tablespoon of olive oil and 1 teaspoon of the Earth Balance (or ghee). Add the onions and cook for about 3 minutes. Add the garlic and cook another minute. 

Add the rice and stir until coated. Add the wine and stir until it is absorbed. Stir in 4 cups of the broth, salt and pepper. 

Hit the off button. Secure the lid and set the manual button to cook under high pressure for 5 minutes. Then, do a quick release.

Carefully remove the lid, tilting it so that the steam comes out the back. Add the remaining 2 teaspoons of Earth Balance (or ghee) and the warm, mashed butternut squash. Stir until well combined.

Add warm butternut squash to the cooked risotto

Butternut squash incorporated into the risotto

If it's not warm enough, briefly turn on the sauté function and heat it up, while stirring.

Adjust seasonings and serve immediately in wide, shallow bowls topped with Meyer lemon gremolata.

Per serving: 342 calories, 4.4 g total fat, 1 g saturated fat, 35 mg omega-3 and 308 mg omega-6 fatty acids, 0 mg cholesterol, 6 g protein, 64 g carbohydrates, 4 g dietary fiber, and 215 mg sodium.

Risotto on the stovetop
Heat 6 cups of broth in a small pot and keep warm on low heat.

Place a 12-inch saute pan with at least 3-inch sides over medium heat. Add 1 tablespoon of olive oil and 1 tablespoon of Earth Balance (or ghee). Stir in the onions, salt and pepper and cook, stirring frequently, until the onions soften, about 5 minutes. Add the garlic and stir until fragrant, about 1 minute. Add the rice and stir continually until the grains are opaque, about 3 minutes. Add the wine and stir until it is absorbed, about 2 minutes.

Add the hot broth to the rice 1 cup at a time, stirring continually, until each cup is almost absorbed. This takes about 20 to 25 minutes and will use up most or all of the 6 cups of broth.

When the rice is just tender, stir in the remaining tablespoon of the Earth Balance (or ghee) and the mashed butternut squash.

Adjust seasonings and serve immediately in wide shallow bowls topped with Meyer lemon gremolata.

Per serving: 365 calories, 3,6 g total fat, 1 g saturated fat, 35 mg omega-3 and 308 mg omega-6 fatty acids, 0 mg cholesterol, 6 g protein, 64 g carbohydrates, 4 g dietary fiber, and 232 mg sodium.

Everything Orange Soup - Vegan And Gluten Free, Perfect For Thanksgiving!

Butternut squash, carrots, oranges, and turmeric
 blend up into  this healthy autumn soup.

Perfect for Thanksgiving or even Halloween!

instinct - (definition)
noun
1. an innate, typically fixed pattern of behavior in animals in response to certain stimuli.

In this case, the stimuli is fall, the leaves turning color, and the cooler weather. 
The fixed pattern of behavior, at least for me, is to make soup! 

This instinctive behavior was part of the driving force behind my Seasonally Raw Food Plan that I write about in my book, Health Begins in the Kitchen. Despite my love of raw food and my belief of its critical role in a healthy diet, I believe that certain seasons and climates dictate the percentage and balance of raw and cooked foods in our diet.

Phytochemical Stew
I almost named this dish Phytochemical Stew but I realized that, besides me, not many people would find that appetizing. But when I look at the beautiful orange color of squash, carrots, fresh oranges, and turmeric, I see phytochemicals such as carotenoids, flavonoids and more. And although the original purpose of these plant chemicals is to protect the plants themselves, research demonstrates that these substances can also help protect humans from all kinds of diseases. 

     *                          *                          *

Everything Orange Soup
Vegan, Gluten Free
[makes 6 servings]

1 tablespoon extra virgin olive oil
1 1/2 cups chopped onions
1 1/2 cups chopped celery
3 cloves garlic, peeled and chopped
1 tablespoon minced or grated fresh ginger root
1 teaspoon ground turmeric
2 cups sliced carrots
4 cups diced butternut squash or pumpkin
2 cups chopped tomatoes, or 15 oz can diced
4 cups veggie broth*
1/2 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste, plus some for garnish
2 medium oranges, peeled and seeded
pinch of fresh thyme for garnish

* or 4 cups water and a large Rapunzel vegetable bouillon cube

Heat the oil in a large soup pot. Add the onions and celery and cook over medium low heat, stirring occasionally, until they soften, about 5 minutes. 

Add the garlic, ginger, and turmeric and cook until fragrant, about 1 to 2 minutes.

Add the carrots, squash (or pumpkin), tomatoes, broth, salt and pepper and cook, covered, until the vegetables soften, about 20 minutes.

Place the soup in a high-speed blender, such as a Vitamix, together with the fresh oranges, and blend until smooth. You may have to do this in batches. 

Return to the pot, heat, and serve. Garnish with fresh thyme and additional freshly ground black pepper.

Per serving: 142 calories, 3 g total fat, 1 g saturated fat, 51 mg omega-3 and 376 mg omega-6 fatty acids, 0 mg cholesterol, 3 g protein, 28 g carbohydrates, 6 g dietary fiber, and 589 mg sodium.

Download Health Begins in the Kitchen for lots more vegan and gluten-free Thanksgiving favorites, as well as recipes for a Raw Vegan Thanksgiving Banquet!

Orange-Ginger Butternut Squash And Dahl Soup With Black Rice - Featured In Today's High Fiber, Vegan Weight Loss Menu

Black rice adds contrast and antioxidants to this soup.

Follow Foods For Long Life on FACEBOOK .

Vegan, High Fiber Diet
On Tuesday I introduced our Vegan, High Fiber Diet to help shed some of those holiday pounds. Below is a sample high fiber, weight loss menu featuring a delicious low calorie soup that delivers 8 g of fiber by itself or 11 g of fiber when served with a very interesting black rice that I discovered this week.

Black Rice
I'm usually not an impulse shopper, especially in Costco where they typically sample all kinds of foods that I'd never eat. But this week they were handing out black rice cooked with some cranberries and pine nuts. I was hooked and immediately picked up a 4 pound bag of black rice - probably enough to last me several years!

1/4 cup dry black rice provides:
160 calories
1.5 g total fat, 0 saturated fat
0 mg cholesterol
36 g carbohydrates
5 g protein
3 g dietary fiber
0 mg sodium

 Black rice tastes a bit sweet and is more delicate than brown rice. You can be sure something this rich in color is packed with antioxidant-rich phytochemicals. 

Black rice cooks like brown rice and can be made on the brown rice setting on your rice cooker.

Orange-Ginger Butternut Squash and Dahl Soup with Black Rice
Vegan, Gluten Free
[makes 6 servings]
Requires a blender

1 cup uncooked, black rice (you can use any rice, of course)
2 teaspoons extra virgin olive oil
1 medium onion, chopped
3 cloves garlic, chopped
2 tablespoons chopped, fresh ginger root
5 cups vegetable broth ( or 5 cups water plus 1 large Rapunzel vegan bouillon cube)
1 orange, zested and juiced (about 2 teaspoons zest and 6 tablespoons juice)
1 bay leaf
3 pound butternut squash, peeled and cubed (about 8 cups)
1 cup red lentil Dahl
1/4 teaspoon salt or to taste
1/4 teaspoon black pepper or to taste

Cook the rice according to manufacturers directions. If you have a rice cooker, prepare it on the brown rice setting.

Heat the olive oil in a large soup pot.  Add the onions and cook until they begin to soften, about 5 minutes. Add the garlic and ginger and cook another 2 minutes.

Add the broth, the zest of 1 orange, the bay leaf, butternut squash and red lentils and bring to a boil on high heat. Reduce the heat, cover and cook on a low boil until the squash and lentils are soft, about 30 minutes.

Add broth, squash and dahl.

Cook until soft, about 30 minutes.

Place the soup in a blender and, in batches, process until smooth. Return soup to the pot.

Blend until smooth.

Stir in the orange juice and season with salt and pepper to taste.

Serve the soup topped with mini scoops of black (or brown) rice. 

Per serving (without rice): 232 calories, 3 g total fat, 1 g saturated fat, 143 mg omega-3 and 472 mg omega-6 fatty acids, 10 g protein, 45 g carbohydrates, 8 g dietary fiber and 445 mg of sodium. 
 Per serving (with rice): 339 calories, 4 g total fat, 1 g saturated fat, 143 mg omega-3 and 472 mg omega-6 fatty acids*, 15 g protein, 81 g carbohydrates, 11g dietary fiber and 445 mg of sodium.
* essential fatty acids do not include contribution from black rice since that information is not available from the manufacturer.

Today's Vegan, High Fiber, Weight Loss Menu    

Today's menu provides around 1200 calories and 38 grams of fiber. If you are shooting for 1500 calories, you can add a snack in the afternoon of fruit and a handful of walnuts or a container of non-dairy yogurt.

Drink a glass of water upon waking, before each meal and between each meal and aim for 8 glasses a day.

Breakfast
* A hearty bowl of oatmeal with bananas, English walnuts and raisins 
* Green tea or black coffee 

This delicious oatmeal recipe keeps you full all morning!

Lunch
* Hummus sandwich with avocado, roasted red pepper, thinly sliced cucumber and sprouts on whole grain bread

Substitute your favorite veggies if you like such as:
artichoke hearts, kalimata olives, butter lettuce, etc.

Dinner
* Tossed green salad with low fat dressing
* Large bowl of butternut squash and dahl soup with scoops of black rice (see recipe above)

Place mini-scoops of black rice on top of the soup.

Snack
* 3 cups air-popped popcorn

Vegan Twice Baked Potatoes With Butternut Squash

An elegant "make ahead" side dish for the holidays

Follow Foods For Long Life on FACEBOOK ! 

Holiday Potatoes

What's a holiday dinner without a spud? One of my favorites, of course, is low fat, creamy vegan mashed potatoes with mushroom gravy. And one of the most popular holiday potato dishes on the site is the vegan sweet potato casserole which I also make EVERY Thanksgiving. Actually, I make it all winter long! But the "twice baked" potato can be a good holiday dish because you can make the little guys early in the day and just bake them right before dinner. I suggest you give them a try before the holidays since it's not a good idea to experiment with new recipes when you have a house full of company! A mistake I've made a few times in my life.

The Secret!

Even though they look pretty "cheesy", and I don't mean that in a bad way, the cheddar effect comes from a healthy dose of butternut squash! (Yet another way to sneak more veggies into an unsuspecting crowd!) A heaping tablespoon of Vegetarian Formula nutritional yeast gives it a cheese like flavor in addition to all the critical B vitamins it contains.

For easy removal of the potato after baking, carefully cut along the edges with a serrated knife

Carefully scoop out the potato with a spoon

Beat potatoes with butternut squash and other ingredients

Rub a tiny bit of softened Earth Balance on top

Sprinkle with paprika and bake

Twice Baked Potatoes

Vegan, Gluten Free

[makes 4 servings]

2 large russet potatoes (.7 pounds or 300g each)

1 cup diced butternut squash, peeled and cleaned

1 tablespoon + 2 teaspoons gluten free Earth Balance, room temperature

1 tablespoon Red Star vegetarian formula nutritional yeast

2 tablespoons dairy free, gluten free milk (or more if potatoes are dry)

1/8 teaspoon garlic powder

Pinch cayenne

1/2 teaspoon salt, or to taste

1/8 teaspoon ground cumin 

1/4 teaspoon paprika

1 - 2 teaspoons sliced chives or tops of green onion

Preheat oven to 425 degrees F.

Scrub potatoes and poke each one several times with a fork so they don't explode while cooking. Place directly on the middle rack of a preheated oven for 60 to 70 minutes or until insides are soft.

While potatoes are baking, steam butternut squash until soft, about 15 minutes. Drain and set aside.

When potatoes are done, let cool to the touch and carefully slice in half lengthwise.

Cut carefully along the edge of each potato half with a serrated knife (see picture) being careful not to pierce the skin. Gently scoop out the potato with a spoon.

Place the scooped out potato, cooked squash, 1 tablespoon of Earth Balance buttery spread, nutritional yeast, dairy free milk, garlic powder, cayenne, salt and cumin in a large bowl and beat with an electric beater until creamy. Don't over-beat as that will make them gluey.

Place the mixture in the scooped out potato skins. Carefully rub a 1/2 teaspoon of soft Earth Balance on the top of each potato. Sprinkle with paprika. Bake or refrigerate until needed.

Preheat oven to 350 degrees F.

Bake potatoes for about 20 minutes until heated thoroughly. Top the hot potatoes with chives and serve.

Per serving: 213.1 calories, 4.8 g fat, 1.0 g saturated fat, 0 mg cholesterol, 5.6 g protein, 37.1 g carbohydrates, 4.8 g dietary fiber and 362 mg sodium.

Vegan Butternut Squash Soup With Fresh Figs - Gluten Free, Low Calorie And Low Fat

Big mugs are a convenient way to serve soup

Follow Foods For Long Life on FACEBOOK !

Happy November!
I can't believe November is here already. This is the month of my FAVORITE holiday - Thanksgiving! So you'll be seeing lots of recipes preparing us for that wonderful feast. It's also time for warming foods as the weather turns cold. What's better than hot soup?


The Last of the Figs
I never know what's available where you live but we are finally seeing some figs here in northern California. I'm going to put some in the freezer so that I can make this soup later in the month. I haven't tried making this with dried figs. I would imagine they would need to be rehydrated for hours and cooked longer than the fresh ones. If anyone gives that a try, please send in a comment. Another thought is to substitute the figs with another sweet fruit like chopped apples or ripe pears if you cannot find them. I hope you have access to some fresh figs because they pair beautifully with the butternut squash.

We had a very cool summer so figs were very late this year

Low in Fat
Most recipes begin with cooking the onions in oil but that's really not necessary. If you are trying to eliminate excess fat in your diet, you can just cook the onions in the broth along with the other ingredients. To get a touch of fat on the palate, I stir in a teaspoon of Earth Balance right before serving. This adds less than a gram of fat to each serving. If you are going totally fat free, you can eliminate the Earth Balance completely.
I'm not a believer in living fat free. It's good to reduce unnecessary fat. Especially if you are trying to loose weight or reverse cardiovascular disease. But dietary fat is important, especially omega-3 fatty acids found in flaxseeds or wild salmon, or other good fats found in avocados, nuts and seeds. Many of our important vitamins such as A, D, E and K are fat soluble and need dietary fat to be best utilized in the body.

Freeze figs when in season so you use them in winter dishes

Add fresh figs in the last 10 minutes of cooking

Blend soup until smooth but don't over process

Stir in a teaspoon of earth balance at the very end

Butternut Squash with Fresh Figs
Vegan, Gluten Free
[serves 4]


5 cups veggie broth
5 cups cubed butternut squash
1 1/2 cups chopped yellow onion
1 packed cup chopped fresh figs
1/2 teaspoon salt (or to taste)
Pinch or two of cayenne pepper
1 tablespoon freshly squeezed lemon juice
1 teaspoon Earth Balance vegan buttery spread (optional)
1 teaspoon fresh thyme, chopped
Freshly ground black pepper to taste


In a 5 quart Dutch oven, add broth, butternut squash and onions and bring to a boil. Reduce heat and simmer, partially covered, for 20 minutes or until squash is tender.
Add figs, salt and cayenne and cook another 10 minutes.
Put soup in a blender and process until smooth but don't over process.
Return mixture to the pot. Adjust salt, if needed, and stir in lemon juice.
Stir in 1 teaspoon of Earth balance. (If you want a fat free soup, you can skip this step)
Serve in 4 small bowls or mugs and top with fresh thyme and freshly ground black pepper.


Per serving (with Earth Balance): 161.3 calories, 0.9 g fat, 0.3 g saturated fat, 0 mg cholesterol, 2.0 g protein, 38.2 g carbohydrates, 6.4 g dietary fiber and 861 mg sodium. 

Per serving (without Earth Balance): 153 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 2.0 g protein, 38.2 g carbohydrates, 6.4 g dietary fiber and 851 mg sodium.