Wellness Family Dentistry

New Favorite Recipes

January 20, 2022
Posted By: Ron Porterfield, Health & Wellness Coach

Have you tried any new recipes lately? Certainly those “tried and true” favorites that you’ve always relied on bring comfort and satisfaction. Every now and then, however, it’s good to shake things up a little. Do old things in a different way or just try new things. This doesn’t mean to do away with your favorites, but it’s an opportunity to expand your list of preferred recipes. Below are seven delicious main-course meals that are worth trying. Some, or all, of these dishes just may become some of your new favorites. Enjoy!

Vegetable Pot Pie1


  • 1/3 cup boiling water
  • 2/3 cup canola oil
  • 2 1/4 cup flour (1/2 whole wheat flour, 1/2 white flour)
  • 1 tsp. Salt


  • 1/3 cup non-hydrogenated margarine
  • 1/3 cup whole wheat flour
  • 1 clove garlic, minced
  • 1 tsp. Salt
  • 1 1/2 cups water
  • 2/3 cups unsweetened soy milk
  • 2 tsp. McKay’s Chicken Style Instant Broth and Seasoning (or other chicken-like seasoning)
  • Celery salt, to taste
  • 2 cups fresh or frozen mixed vegetables, diced

Make the Crust

In a medium-sized bowl, mix flour and salt. In a separate bowl, pour in oil and add the boiling water while whisking vigorously. Pour the wet mixture into the dry mixture and quickly stir  together. Divide dough in half and shape into balls. Between two sheets of waxed paper, rill out one ball of dough until it is large enough to fit one pie plate. Roll out the other ball of dough until it is large enough to place on top of the pie. Make sure to roll this dough out quickly, while it is still warm.

Make the Filling

In a pot over high heat, cook the vegetables in boiling water until they’re barely tender, then drain. While the vegetables are cooking, prepare the sauce. In a saucepan, melt the magazine and stir in the flour, garlic, and salt. One combined, stir in water, milk, and chicken seasoning and bring to a boil, stirring for 2 minutes. Remove from heat and combine with the cooked vegetables.

Assemble the Pie

Preheat the oven to 425ºF. Transfer the vegetable filling into a pie pan and carefully cover with the top crust. Pinch the crust to seal to edges and cut away the excess dough. Use a fork to make several small holes to allow steam to escape. Place in the oven and bake for 30-35 minutes.

Serves 6-8

Kenyan Beans & Rice2


  • 4 cups brown basmati rice, cooked
  • 1 tsp. Extra virgin olive oil
  • 1 clove garlic, minced
  • 1 small onion, chopped
  • 2-3 tsp. curry powder
  • 1 (28-ounce) can diced tomatoes, juice reserved
  • 2 (15-ounce) cans kidney beans, drained
  • 1 (13 1/2-ounce) can coconut milk (or light coconut milk)
  • Salt to taste


Cook the basmati rice according to package instructions.

In a pot over medium heat, sauté garlic and onions in oil. Add 2 tsp. Curry powder and stir. Add tomatoes with juice and simmer for about 10 minutes. Add the coconut milk and simmer for 10 minutes. Taste the mixture and add more curry powder to your liking. Add the the drained beans. Cover and simmer for 15-20 minutes. Salt to taste, then serve over rice. 

Serves 6-8

Lentil Roast3


  • 2 cups cooked green or brown lentils
  • 1 cup pecans, chopped
  • 3 cups cornflakes
  • 2 cups unsweetened soy milk
  • 1 medium onion, finely chopped
  • 1 tsp. dried sage
  • 1/2 tsp. garlic powder
  • 1tsp. salt


Preheat oven to 350ºF. Crush cornflakes in a plastic bag and combine all ingredients in a bowl. Continue mixing until it reaches a thick consistency, adding more cornflakes if there is any excess liquid. Then transfer the mixture to a casserole dish, and bake for 1 hour. Set aside for 10-15 minutes to let it cool, then slice into 10 portions to serve.

Serves 8-10

Barbecue Tofu4

Drain and freeze 2 16oz. Packages of fresh, water-packed firm tofu at least overnight, then thaw.
Basting mixture


  • 3 Tbs. Almond, peanut or soy butter
  • 1/2 cup water
  • 1Tbs. paprika
  • 12 tsp. Garlic powder
  • 1/4 cup nutritional yeast flakes
  • 1 tsp. salt
  • 1 recipe of Barbecue Sauce (see below)


  1. Combine all baste ingredients in a small bowl. Stir well to mix.
  2. Preheat oven to 375ºF. Slice the thawed tofu and cut each slice in half vertically so you have 2 squares per slice. Place them on a cookie sheet. With a small basting brush, spread the basting mixture generously on both sides of the tofu strips.
  3. Bake in preheated oven for 25 minutes. Turn strips over and continue baking for an additional 25 minutes. Tofu should not be dark. You don’t want to over bake them.
  4. Place baked tofu in baking dish and pour Barbecue Sauce over them. Let sit for at least 3 hours. Bake at 375ºF. for 30 minutes. Serve over brown rice or alongside mashed potatoes and steamed vegetables for a delicious home-cooked meat.

Makes 30-40 pieces

Barbecue Sauce5


  • 3 cups tomato puree (1 5.5 oz. Can tomato paste mixed with enough water to equal 3 cups)
  • 5 Tbs. Blackstrap or fancy molasses
  • 1/2 cup honey
  • 2 tsp. onion powder
  • 1 Tbs. Garlic powder
  • 1/2 Tbs.  Parsley flakes 3 Tbs. Gluten free soy sauce
  • 2 Tbs. lemon juice

Place all ingredients in a saucepan. Bring to a boil, reduce heat and simmer for 10 minutes.

Makes 3 1/2 cups

Black Bean Casserole6


  • 16 oz. Salsa
  • 7 corn tortillas (yellow or white), more if necessary
  • 1 can (7 oz) diced green chili peppers (optional)
  • 2 cans (15 oz.) black beans (can also use 2 whole, canned pinto beans or mix), drained and rinsed
  • 2 cups grated veggie cheese


  1. Preheat oven to 350ºF
  2. In a lightly sprayed or oiled 7-12 inch pan, over the bottom with a thin layer of salsa
  3. Cut all tortillas in half
  4. Place half of the tortillas on top of the salsa, completely covering the salsa
  5. If using green chilies, mix with beans. Layer half of the bean mixture on top of the tortillas
  6. Cover beans with half of the grated cheese
  7. Layer tortillas, salsa and beans, finishing with veggie cheese
  8. Bake for 35 minutes

Serves 4 to 6

Sweet & Sour Curls7


  • 1 Tbs. olive oil or water
  • 1 onion, chopped
  • 1 bell pepper, sliced in 1-inch slices
  • 4 1/2 cups Soy Curls
  • 3 1/2 cups water
  • 2 Tbs. Bragg Liquid Aminos or soy sauce
  • 1 1/2 Tbs. brown sugar or Sucanat
  • 1/2 tsp. salt
  • 1 Tbs. lemon juice
  • 2 Tbs. nutritional yeast flakes


  1. Steam or saute onion and pepper in a large skillet until tender.
  2. Add Soy Curls and water and bring to a boil. Reduce heat, cover, and simmer for 5 minutes.
  3. Add seasonings and stir well. Simmer an additional 5 minutes, stirring occasionally.
  4. Server immediately over brown rice.

Millet Loaf8


  • 1/2 cup raw cashews
  • 1 cup water
  • 1 cup wheat germ or bread crumbs
  • 1 1/2 cups cooked millet
  • 1/2 cup quick oats
  • 1 medium onion, chopped
  • 1 Tbs. chicken-style seasoning
  • 1/2 tsp. garlic powder
  • 2 Tbs. Braggs Liquid Aminos or soy sauce
  • 1/2 tsp. sage


  1. Blend cashews and water until smooth.
  2. Combine well with remaining ingredients in a mixing bowl.
  3. Pack into oil-sprayed loaf pan or casserole dish. Bake at 350ºF for 25 to 30 minutes.
  4. Patties can also be formed and browned in a nonstick skillet.
  5. Serve with gravy for a formal meal, or this loaf makes an excellent sandwich filling.



  1. From Plant, Tami Bivens, R.D., pgs. 118-119, Life and Health Network, 2013.
  2. Ibid., p. 128
  3. Ibid., p. 120
  4. Cooking for Life, Stephanie Bergsma, p. 114, Stephanie Bergsma, 2013.
  5. Ibid., p. 73
  6. Inside Report, p. 30, Amazing Facts Publications, Sept./Oct. 2003.
  7. Amazing Health Cookbook, Barbara Watson, p. 91, Review and Herald Publishing Association, 2012.
  8. Ibid., p. 87

Photo by: Farhad Ibrahimzade

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