SIDE DISHES
Brown Rice with Nuts and Raisins
Cajun-Style Sweet Potato Fries
Green Vegetable Medley with Mustard Sauce
Roasted Asparagus with Sweet Potatoes and Chickpeas
Spicy Oven-Baked French Fries
BROWN RICE WITH NUTS AND RAISINS
Plain rice gets boring, so I love to throw things into the pot to add flavor and texture. Here’s something that is popular in my house. This recipe uses instant brown rice for quick and easy preparation. You also can use regular brown rice if you have the extra time for cooking.
Yields: 4 servings
Prep Time: 5 minutes Cook Time: 25 minutes
½ cup golden raisins
¼ cup dry white wine
1 onion, diced
4 garlic cloves, chopped
2 cups instant brown rice
2 cups low-sodium vegetable stock
½ teaspoon sea salt
¼ teaspoon black pepper
¾ cup slivered almonds, toasted
½ cup chopped fresh cilantro
1. Combine the raisins and wine in a small bowl. Set aside.
2. In a skillet over medium-high heat, sauté the onion and garlic in a small amount of water.
3. Add the rice and stir constantly for about 3 minutes, until lightly browned. Add the vegetable stock, salt, and pepper and bring to a boil. Cover, reduce the heat to low, and cook for 10–15 minutes, until the rice is tender and the liquid is absorbed.
4. Add the almonds, cilantro, and raisins and wine mixture to the rice and mix well.
CAJUN-STYLE SWEET POTATO FRIES
This is a sweet and spicy combination of seasonings and potatoes that goes well with salads and sandwiches.
Yields: 4 servings
Prep Time: 15 minutes Cook Time: 35–45 minutes
4 sweet potatoes
1 teaspoon paprika
½ teaspoon black pepper
½ teaspoon onion powder
½ teaspoon dried thyme
½ teaspoon dried rosemary
½ teaspoon garlic powder
¼ teaspoon cayenne pepper
½ teaspoon sea salt
1. Preheat oven to 450°F. Line a large sheet pan with parchment paper.
2. Peel the sweet potatoes and cut off the ends. Cut the potatoes French fry style.
3. Put the sweet potatoes into a gallon-size resealable plastic bag. Add the seasonings to the bag, zip it up, and shake well until the potatoes are thoroughly coated.
4. Spread the seasoned fries on the prepared pan. Make sure you spread them out evenly and that they are not overlapping.
5. Bake for a total of 25–30 minutes. After the first 15 minutes, remove the baking sheet from the oven and turn over all the sweet potato pieces. Return to the oven and bake for another 10–15 minutes, or until they are well browned. Let cool for 5 minutes before serving.
CARROT RICE PILAF
Plain brown rice isn’t always exciting if you eat it often, so I like to add flavor and color to my rice. This is a simple yet colorful addition to healthy whole grains.
Yields: 4 servings
Prep Time: 10 minutes Cook Time: 45 minutes
1 small onion, chopped
1 cup coarsely grated carrot
2½ cups low-sodium vegetable stock, divided
1 cup brown rice, uncooked
½ teaspoon sea salt
½ teaspoon black pepper
½ cup chopped fresh parsley
½ cup sliced green onions
1. In a pan over medium-high heat, sauté the onion and carrot in ¼ cup of the vegetable stock until tender, about 5 minutes.
2. Stir in the rice and cook until the rice browns slightly.
3. Add the remaining 2¼ cups vegetable stock, salt, and pepper. Cover and simmer until the rice is tender, about 45 minutes.
4. Stir in the parsley and green onions just before serving.
CAULIFLOWER RISOTTO
Made with cauliflower “rice,” this risotto is a light and healthy alternative to traditional rice risotto. This makes a great addition to any entrée.
Yields: 4 servings
Prep Time: 20 minutes Cook Time: 15 minutes
1 cauliflower head, cut into florets
8 ounces mushrooms, chopped
1 leek, washed well and diced small
3 garlic cloves, minced
½ cup and 2 tablespoons low-sodium vegetable stock, divided
¼ cup white wine
⅓ cup pine nuts
3 tablespoons nutritional yeast flakes
1 tablespoon white miso paste
1 tablespoon lemon juice
1 teaspoon dried dill weed
¼ cup chopped fresh parsley
½ teaspoon sea salt
½ teaspoon black pepper
1. Cut the cauliflower into florets and pulse the florets in a food processor until it forms rice-sized pieces (12–14 pulses).
2. In a skillet over medium-high heat, cook the mushrooms, leek, and garlic in 2 tablespoons of the vegetable stock until tender; transfer to a bowl and set aside.
3. Add the cauliflower “rice” and wine to the skillet and cook for about 5 minutes, until the wine has evaporated.
4. Add the remaining ½ cup vegetable stock, reduce the heat to low, and cover, letting it cook for a few minutes. You want the cauliflower to be “al dente” with a little texture so it isn’t just mush.
5. Meanwhile, pulse together the pine nuts, nutritional yeast, white miso, lemon juice, dill, and parsley until it forms a dry paste-like consistency.
6. Remove the cauliflower from the heat and stir in the nut mixture until well combined. Stir in the mushroom mixture, salt, and pepper until well combined. Serve warm.
GREEN VEGETABLE MEDLEY WITH MUSTARD SAUCE
This bright dish has the perfect balance of sweet and sour.
Yields: 4 servings
Prep Time: 15 minutes Cook Time: 10 minutes
2 teaspoons Dijon mustard
2 teaspoons lemon juice
2 teaspoons agave nectar
2 tablespoons white wine vinegar
2 garlic cloves, minced
1 teaspoon dried tarragon
2 broccolini bunches, trimmed
10 asparagus spears, ends trimmed
6–8 ounces mushrooms, sliced
1 cup water
1 bunch kale, sliced, with stems removed
1. Whisk together the Dijon, lemon juice, agave, vinegar, garlic, and tarragon in a small bowl. Set aside.
2. In a large pot, steam the broccolini, asparagus, and mushrooms in the water, stirring frequently.
3. When the broccolini and asparagus are tender, 8–10 minutes, add the kale. Cook until the kale is wilted and bright green.
4. Place the vegetables in a serving dish and toss with the mustard sauce. Serve warm.
MASHED POTATOES
This is a simple and easy recipe, but you can make your mashed potatoes unique by trying different variations.
Yields: 4–6 servings
Prep Time: 15 minutes Cook Time: 35 minutes
4 pounds potatoes, washed and quartered
1 onion, diced
4 garlic cloves, minced
¼ cup low-sodium vegetable stock, for sautéing
1 cup nondairy milk
¼ cup sliced green onion
3 tablespoons nutritional yeast flakes
3 tablespoons chopped fresh parsley
½ teaspoon sea salt
½ teaspoon black pepper
1. In a large soup or stockpot, cover the potatoes with water and bring to a boil over medium-high heat. Allow to simmer over medium-high heat until potatoes are cooked through, about 30 minutes. Drain, place in a large bowl, and allow to cool slightly.
2. In a separate pan, sauté the onion and garlic in the vegetable stock for 3–5 minutes, until the onion is soft. Remove from the heat.
3. Mash the potatoes with milk until the desired consistency is reached.
4. Add the onion and garlic, sliced green onions, and nutritional yeast, adding a bit more milk if needed.
5. Add the fresh parsley last and mix well. Season with salt and pepper.
KIM’S HINTS:
Here are a few of the variations I use when making mashed potatoes:
- Parsnip-Horseradish Mashed Potatoes: Add 3 parsnips to the potatoes while boiling. When mashing the potatoes, add 3 tablespoons of prepared horseradish.
- Kale Mashed Potatoes: Add 10 ounces of sliced kale to the sautéed onion and garlic mixture and cook until the kale is wilted. Fold into the mashed potatoes.
- Carrot Mashed Potatoes: Add 1 pound of sliced carrots to the potatoes and cook together. Complete the recipe as originally instructed.
ROASTED ASPARAGUS WITH SWEET POTATOES AND CHICKPEAS
This summer dish is a delicious combination of vegetables. I love to serve it over a bed of mixed greens and make it a dinner salad.
Yields: 4 servings
Prep Time: 20 minutes Cook Time: 35 minutes
2 sweet potatoes, cut into 1- to 2-inch chunks
12 ounces asparagus, ends trimmed, cut into 1-inch pieces
1 onion, sliced
3 garlic cloves, minced
¼ teaspoon sea salt, plus more to taste
¼ teaspoon black pepper, plus more to taste
1 cup canned chickpeas, rinsed and drained
¼ cup Balsamic Vinaigrette Dressing (page 124)
1. Preheat oven to 425°F. Line 2 baking sheets with parchment paper.
2. Spread the potatoes on one of the prepared baking sheets and bake until tender, about 20 minutes.
3. While the potatoes are cooking, toss the asparagus and onion with the garlic, salt, and pepper in a bowl until well coated.
4. On a separate prepared baking sheet, spread the asparagus mixture evenly and bake until the asparagus is tender yet still crisp, about 15 minutes, stirring halfway through. Remove from the oven.
5. Place the potatoes, asparagus, and chickpeas into a large serving bowl. Pour the balsamic dressing over the mixture and stir gently to combine. Season with more salt and pepper to taste.
ROASTED BEETS AND GREENS
This is a very simple recipe, but few people think to put the whole plant together in one dish. My mother-in-law always served beets this way, and they have great texture and flavor. The cook time for beets is long, but if you plan ahead it’s well worth it. Beets are a superfood!
Yields: 4 servings
Prep Time: 20 minutes Cook Time: 1 hour 30 minutes
1 bunch beets with their greens
1 onion, sliced
4 garlic cloves, minced
5 ounces baby spinach
1 tablespoon red wine vinegar
2 teaspoons maple syrup
½ teaspoon sea salt
¼ teaspoon black pepper
1. Preheat oven to 350°F.
2. Wash the beets thoroughly, leaving the skins on and removing the greens. Rinse the greens, removing any large stems, and set aside.
3. Wrap each beet in tinfoil and place them on a baking sheet. Bake for 1 hour, or until tender. (I poke mine with a sharp knife to check for tenderness.) Remove from the oven and let sit until cool enough to handle.
4. Remove the skin from the beets and cut into 1-inch cubes. Set aside.
5. In a skillet over medium-high heat, sauté the onion and garlic in a small amount of water. Add beet greens and spinach and cook until wilted and tender.
6. Place the beet cubes and cooked greens in a serving bowl and toss well with the red wine vinegar, maple syrup, salt, and pepper. Serve warm.
KIM’S HINTS:
- Instead of baking, you also can boil the beets, leaving the skins on. When they are tender (check by poking a knife in them), remove the beets from the heat, drain, and soak in cold water. When they are cool, you can remove the skins easily and cut into cubes.
- While handling beets to remove the skins, you may want to wear gloves because the beets will stain your hands.
ROASTED BRUSSELS SPROUTS WITH POTATOES
My father grew Brussels sprouts in the garden and we cooked them in a variety of ways. They are considered part of the cabbage family and have a very strong smell and flavor. I believe Brussels sprouts are best when roasted with potatoes and seasoned properly to balance the strong flavor. This recipe gives Brussels sprouts that perfect balance.
Yields: 6 servings
Prep Time: 20 minutes Cook Time: 35–40 minutes
1 pound small red potatoes
1 pound Brussels sprouts
1 red onion, sliced
8 garlic cloves, chopped
2 tablespoons minced fresh rosemary
1 tablespoon agave nectar
½ teaspoon sea salt, plus more to taste
¼ teaspoon black pepper, plus more to taste
¼ teaspoon red pepper flakes
1. Preheat oven to 400°F. Line a large baking sheet with parchment paper and set aside.
2. Rinse and scrub the potatoes. Cut into quarters and place in a large mixing bowl.
3. Cut off the stem on each Brussels sprout and remove the loose outer leaves. Slice the Brussels sprouts in half. Place in the bowl with the potatoes.
4. To the potatoes and Brussels sprouts, add the red onion slices, chopped garlic, rosemary, agave, salt, pepper, and red pepper flakes. Toss to combine and spread on the baking sheet.
5. Roast for 35–40 minutes, stirring halfway through the baking time. The potatoes will be golden and the Brussels sprouts will be lightly charred when ready.
6. Season with more salt and pepper to taste. Serve immediately.
SPICY OVEN-BAKED FRENCH FRIES 
Homemade French fries are easy to make and so wholesome. Who doesn’t love French fries? They are a perfect combination with sandwiches or wraps, and it’s fun to add seasonings to make them interesting. This recipe is our family favorite.
Yields: 4 servings
Prep Time: 10–15 minutes Cook Time: 40 minutes
4 large potatoes, sliced into thin wedges
1½ teaspoons chili powder
½ teaspoon sea salt
½ teaspoon black pepper
1 teaspoon dried oregano
1 teaspoon dry mustard
¼ teaspoon cayenne pepper
½ teaspoon onion powder
½ teaspoon smoked paprika
1. Preheat oven to 450°F. Line a baking sheet with parchment paper.
2. Add all the ingredients to a large resealable plastic bag and shake well to coat the potatoes evenly.
3. Spread onto the prepared baking sheet and bake for 30–40 minutes, tossing every 15 minutes, until golden and crispy.
THE PROBLEM OF FOOD DESERTS
THOUSANDS OF DISADVANTAGED communities across the country have little or no access to healthy, nutritious foods—especially produce. These areas have been referred to as “food deserts.” Large chain supermarkets have abandoned or never entered these communities. Instead, the only food options residents have are small mini-marts that don’t stock fresh produce, or fast-food restaurants. Additionally, many of the people who live in these places don’t own cars and/or don’t have the time or money to travel outside the community to shop at the larger supermarkets that do carry fresh produce. For these people, there’s literally no option to acquire healthy foods.
A perfect example of a food desert is an inner-city community in Louisville, Kentucky, nicknamed “Smoketown.” The PlantPure Nation film crew met with a group of people who live in Smoketown and discovered that there once was a thriving produce market in the area. Said one resident, “I remember when I was young, downtown was nothing but fresh foods. We would come, and it’d be crowded because you’re getting fresh everything.” And what happened to that thriving produce market? “It’s a parking lot now.”
But the demand for healthy foods and fresh produce remains strong in Smoketown. Shirley Mae, owner and head chef at a popular local restaurant, put it this way: “It would be great, absolutely wonderful, if we can get our local farmers back growing our vegetables again, and where we can have decent vegetables, and not have to pay an arm and leg for them. We could afford our vegetables, and they’d taste better. Oh, they just melt in your mouth.”
The Smoketown neighborhood in Louisville, Kentucky