DF, EF, GF, GRF, MF, NUTF, SALF, SOYF
Optional: sprouted corn or GF tortillas or tacos OR use lettuce leaves as "wraps"
Add salad ingredients together in a bowl. Puree the sauce ingredients in a blender, adding in a bit of water if needed for consistency. Add just enough of the sauce to coat the salad ingredients. Eat as is, or serve on tortillas and roll up, stuff into tacos, or use lettuce leaves and eat open faced (or rolled up), as you prefer. Refrigerate remainders.
This is a recipe where corn and beans are the stars of the show, however the coconut milk and nutritional yeast are really what give this recipe its flavor. You can choose to use full fat or light, as you prefer.
Also note that most canned cream of corn contains sugar, however you could always make your own version using low glycemic coconut sugar or sugar-free stevia.
This makes a great summer salad all on its own, but if you'd like to pair it with some GF or GRF bread or use lettuce, collard, chard, etc. as wraps, by all means, feel free :)
Last tidbit: Having leftover squash and beans makes this recipe a snap to put together (you can also add in a can of room temperature coconut milk, then refrigerate the salad to eat later). Feel free to try other varieties of squash or beans in this recipe.
As always, Enjoy :)
DF, EF, FF, GF, GRF, MF, NUTF, SALF, SOYF, YF
*See Cat's Comments for a corn-free version
Grease a 9x13 pan with coconut oil. To make the base, blend half of the beans with a bit of water in a food processor. Mix in the rest of the beans, add in the spices and taste taste. Spread to cover the bottom of the pan and add the creamed corn on top. To make the topping, blend the squash in the food processor with 1/2-1 cup water to a thin (but not watery) consistency. Pour over corn. Bake covered at 350°F about 45 minutes.
In this healthy and meatless version of Shepherd's Pie, beans and squash sub in for meat and potatoes, respectively. Feel free to use other beans, such as black bean, fava, lentil, adzuki or any combo. You can blend them with some beans remaining whole for texture, as in the recipe, OR blend 1/2 and pulse the other 1/2 to small pieces for texture OR leave ALL the beans Whole OR Puree ALL the beans to a thick consistency. That last option may be viable for those with digestive issues. Make sure you grease the pan well if you're using the pureed option to prevent sticking.
While there's no sauce added to the beans, you could add one to give the dish more taste. Add your fave tomato sauce or tomato paste. It doesn't have to be tomato, it could be a miso sauce or BBQ sauce or whatever you like. Make your sauce is rather thick and add enough sauce to just cover the beans (maybe a little extra, but not too much sauce). Then add in the spices. Again, think versatility: it could be 1-2 TBsp of classic Italian seasoning herbs, but it could be a curry blend, Thai spice mix or whatever catches your fancy.
Did you say cheese? Yes, that works just great too! You could add a layer of non-dairy cheese over the beans INSTEAD OF the corn OR add the cheese on top of the corn. While this is a corn-y recipe, it's nice to have options for those that don't do corn ;)
Do note that most creamed corn that comes in a can often has sugar added, so this recipe doesn't qualify as SUF. FYI: there are recipes out there where you can make your own creamed corn using stevia or another sugar-free option. Yours to experiment...
Final notes: if you want a crispy topping, take off the cover and broil for around 5 minutes (stick around and watch it). And yes, you can do the classic version and use potatoes instead of squash :)
As always, Enjoy :)
DF, EF, GF, GRF, MF, NUTF, SALF, SOYF, SUF, YF
• 1 1/2 cups corn
• 1 cup each shredded carrot & zucchini
• 1 tsp each garlic, onion & chili powder
• 2 cups flax seed, ground
• Water, for consistency
Blend corn, veggies, spices and ONE cup flax seed in the food processor with enough water to create a chunky texture. Put the other 1 cup ground flax in a bowl. Scoop 2-3 tbsp of the veggie mixture and gently roll in the ground flax to coat.
Place on a solid Teflex sheet; press down and shape into a patty. Repeat with rest of ingredients. Dehydrate at 145F for 2 hours in the dehydrator, then lower to 115F. Flip and dry other side on the mesh sheet (peel off solid Teflex).
If you love veggie burgers and tolerate corn, you're in luck: these make fantastic-tasting burgers!!
They're quite nice served as open-faced burgers on Mad for Onion & Seaweed Bread, topped with lettuce, mustard & all the rest of the fixings!
Variation: Substitute 1 tsp chili spice with 1 tsp Thai spice mix + 1/2 tsp paprika.
Who Loves Free Recipes?
**Clicking on affiliate links will send ya off to buy somethin'. Or lookin' at purty pictures of food.
You're welcome to share these FREE recipes. Just give credit where credit is due, would ya? Foodie:
Cat Wilson. Right-o.
Want to save $10 on your next order with Vitacost? Click Here. *Valid for new customers only.