📰 In This Issue
🌱 The Recipe - Easy Spaghetti & Vegballs
This Simmer & Serve recipe has amazingly delicious and juicy wfpb sos-free vegan meatballs made with dried and ground lentils, oats, and chia seeds with simple herbs and spices to create a texture and taste that is so amazingly similar to traditional meatballs that even omnivores will love them!
In a single pot, with almost no effort, in 30 minutes or less. No rolling balls out or long-simmering sauces—even though it looks and tastes like you spent all day on this tasty meal that cost you less than $2 for 4 whole servings!
As usual, all the ingredients are also top 8/9 allergy-free and use only common, affordable, and science-backed healing ingredients. I love this recipe!
Find the recipe video, links, and more below…
🌱 Second Recipe - Simple WFPB Vegan Stocks
Stocks, broths, even powdered or cubed bouillon, are super important in most cuisines in the world, and in cooking in general. They add extra flavor and depth to take regular meals to new heights.
Storebought stocks are either full of salt and additives, or are expensive, or both. While making your own stock at home from fresh, but less desireable “scraps,” is great! It’s not ideal or even possible for some people. Plus boiling liquid in small enclosed spaces for hours isn’t always fun, especially in the middle of summer.
Below you’ll find simple vegan not-beef, not-chicken, and veggie stock recipes made from simple and common, dried, herbs & spices to recreate a stock substitute, especially when time is short and energy/funds is low.
Find the recipes below…
🌱 Reduce Or Remove Added Salt Guide
Reducing salt intake can prevent up to “2.5 million deaths” each year, “significantly decrease the risk of stomach cancer,” heart & strokes, and more, according to organizations like the World Cancer Research Fund, the World Health Organisation, and many others.
I'll share not only some cooking tricks to touch on what I mentioned in the previous A Pinch of Vinegar Substack mini-article, but also some hacks and tricks to reduce or even eliminate added salt from your diet without even noticing the change. Plus, how this can give you superpowers!
Read more below…
Don’t miss a wfpb vegan sos-free dish, any free guides, or PDFs by making sure you’re subscribed!
🔜 Coming Soon
The Black bean burger came in a close second from reader’s votes from last week. So, to be fair, the next recipe will be the black bean burger!
Yum! I love this burger, it's my favorite veggie burger, ever! Stay tuned!
🍲 The Main Recipe: Spaghetti & Vegballs
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This recipe was originally posted on PlantBasedProof.com and you can find the full recipe and tips there.
no dairy, no eggs, no wheat, no gluten, no nuts, no tree nuts, no shellfish, no seafood, no soy, no coconut, no salt added, no oil added, and no sugar added. Sesame free.
I love this recipe. It's so easy and in constant rotation at my house.
🔪 The Recipe: Spaghetti & Vegballs
⏲️ Estimated Time: About 25-30 minutes
🍽️ Servings: Around 4 servings (~$0.49 USD ea.)
💵 Cost to make: Around $1.96 USD / $2.82 CAD / €1.89
🕹️ Difficulty: Easy - Simmer & Serve
Serving size:
1/4th of the recipe
Nutrition Facts:
🔥 168.5 Calories (8.4% DV, based on 2,000 calories)
🧈 2.9g Fat (4.5% DV of 65g)
– 🥓 Saturated Fat: 0.3g
– 🚫 Trans Fat: 0.0g
– 🌰 Polyunsaturated Fat: 1.2g
– 🥑 Monounsaturated Fat: 1.1g
🥚 Cholesterol: 0.0mg (0.0% DV of 200mg)
🧂 68.5mg Sodium (3.0% DV of 2,300mg)
🌾 30.4g Carbs (1.8% DV of 400g)
🥬 6.1g Fiber (21.8% DV of 28g)
– 🍬 Sugars: 6.4g (12.8% DV of 50g)
💪 7.2g Protein (14.4% DV of 50g)
🍌 609.5mg Potassium (13.0% DV of 4,700mg)
🦴 80.8mg Calcium (6.2% DV of 1,300mg)
🔩 3.4mg Iron (18.8% DV of 18mg)
🌤️ 0.0mcg Vitamin D (0.0% DV of 50mcg/2000IU)
add & maximize simple button mushrooms to make your daily vitamin D 100%!🍽️ Simple Stocks
These simple stock recipes are great if you don't have access to fresh produce or a decent store-bought stock. They are also great if you're short on time or money and just want some extra flavor without too much effort.
You might notice they are additive recipes too, so the not-chicken stock has all the ingredients from the veggie stock, and the not-beef stock has all the ingredients from both the not-chicken and the veg stocks.
Equipment
A spice/coffee grinder or blender
Veggie Stock
Ingredients
¼ tsp celery seeds
¼ tsp thyme
1 tsp parsley
1 tsp onion powder
1 tsp garlic powder
1 pinch black pepper, optional
Blend your dry ingredients in a spice or coffee grinder until they are a fine powder. Each teaspoon with 1 cup of water.
Not-Chicken Stock
Ingredients
¼ tsp celery seeds
¼ tsp thyme
1 tsp parsley
1 tsp onion powder
1 tsp garlic powder
1 pinch black pepper, optional
¼ tsp turmeric
¼ tsp poultry seasoning
⅛ tsp sage
¹/16 tsp ginger powder
Blend your dry ingredients in a spice or coffee grinder until they are a fine powder. Each teaspoon with 1 cup of water.
Not-Beef Stock
Ingredients
¼ tsp celery seeds
¼ tsp thyme
1 tsp parsley
1 tsp onion powder
1 tsp garlic powder
1 pinch black pepper, optional
¼ tsp turmeric
¼ tsp poultry seasoning
⅛ tsp sage
¹/16 tsp ginger powder
1 tsp paprika
¹/32 rosemary powder
¹/16 mustard powder
¹/16 cumin powder
1 tsp tomato powder, or 2 tsp tomato flakes, or 1 tbsp tomato paste, optional
1 tbsp balsamic vinegar, optional
Blend your dry ingredients in a spice or coffee grinder until they are a fine powder then cook all with balsamic, tomato paste/powder, and water. Each teaspoon with 1 cup of water.
🧂Reducing or Removing Added Salt - A Guide
This is a living document so this will continue to grow as new information, tricks, and recipes are added.
Check back soon and make sure you’re subscribed so you don’t miss any updates.
🔗 PbP Resources
Find all the resources, PDFs, guides, mini-articles, and everything else here!
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That’s all for today. Stay healthy and nourished!
Happy cooking!
-Chef Robert Leigh
plantbasedproof.com
contact@plantbasedproof.com
That looks like it belongs in my belly!