Tuesday, December 2, 2014

Demo & Dinner with Barbara & Duane

  • December 17, 2014
  • 6:00 - 8:00 pm
  • RSVP by December 15 at noon - call Barbara 435 652 9320 or 
  • email - barbara@nutritiousway.info
We are looking forward to celebrating this beautiful season and wrapping up the year of our D&DwB&D (mouth full - literally :).
It has been and is our pleasure to bring such incredible dishes to you along with the recipes, plus have a great time sharing as much information that time allows.
Thank you for all your support and kindness. 
Happy December.

Monday, November 17, 2014

D&D November 19

November 19             DEMO & DINNER WITH BARBARA & DUANE


Mulled Cider
Red Lentil and Dill Soup with Mint
Jalapeno and Salsa Corn Muffins
"Enlightened" Dr. Seuss Stacked Polenta
Chickpea Omelets with Sauteed Mushrooms
Cranberry - Pineapple Relish
Kale Cake with Blueberry Frosting

Some fun pictures from Halloween:

Wednesday, October 22, 2014

Recipes from October 22, 2014 TV Filming


This is a home-made meat substitute – high in plant protein – and it has a chewy texture.  It is easy to double or triple the recipe in order to always have some on hand.  It can be frozen before or after baking. Can be served on crackers as hors d’oeuvres, but it is a wonderful addition to home-made pizza and is great on sandwiches.

Dry Ingredients:
1 1/4 cup vital wheat gluten or to make Gluten Free use a mix of flours (see recipe below)
1 tsp xanthan gum (ONLY if making Gluten Free)
¼ cup nutritional yeast flakes
¾ tsp salt
2-3 tsp smoked paprika
1 tsp freshly ground black pepper
1 tsp fennel seeds
3/4 tsp mustard seeds

1/2 tsp garlic powder
1/2 tsp red pepper flakes or more if you like it spicier (1/8 tsp to 1/4 tsp of powder)
1/4 tsp onion powder
Wet Ingredients:
2/3 cup warm water
1 Tbls creamy peanut butter or other nut butter (almond, walnut, cashew)
4 Tbls ketchup or tomato sauce
1 tsp liquid smoke or options: smoked paprika or chipotle powder - start out with small amount of powder, i.e. 1/2 tsp
1/4 tsp agave nectar (optional, but definitely use if you use tomato sauce)

1. Mix dry ingredients in a large bowl.  Put warm water in a small bowl, then add the nut butter and whisk.  It’s okay if it doesn’t mix completely.  Add the remaining wet ingredients to the small bowl and stir well.  Pour the wet mixture into the dry ingredients, stirring well.  If it is too dry to mix completely, add a bit more water.  Remove from the bowl and knead for a few minutes, making sure ingredients are well-distributed.
2. Roll into a log shape, about 10 or 12 inches long.
3. Place log on parchment paper and roll up tightly.
4. Place parchment-wrapped log on foil and roll up tightly again, twisting the ends to seal.
5. Place the wrapped log directly on the oven rack and bake at 325° for 1 hour and 15 minutes, turning over after 45 minutes.
6. Tip:  "Knead" within the parchment paper and form into a roll.

Yield: Makes 1 12 inch log, 8 servings

Nutrition (per serving): 278 calories, 2.7g total fat, 244mg sodium, 13g carbohydrates, 2.2g fiber, 51.8g protein.

Did You Know:

Veggeroni vs Pepperoni?
 The colon is another name for the large intestine, which makes up the second half of our digestive tract.  Strong links have been found between the consumption of meats and other fatty foods and colon cancer.  When the past diets of cancer patients are studied, it is very clear that meat-based Western diets are linked to colon cancer.  Comparisons of countries with different rates of colon cancer have supported this finding.

Gluten Free Flour mix used in this recipe:
 1 cup rice flour
1/2 cup potato flour
1/2 cup tapioca flour
1 tsp guar gum

Whisk together.  Leftover flour can be used to flour your hands for kneading the dough.  Store any leftover flour mixture in the refrigerator to use for next Veggeroni.

Author: Barbara J Mathison, www.nutritiousway.info
Source: Adapted from PCRM.org Food For Life recipe

Sweet & Spicy Mustard Barbecue Spread 

This is a mustard-based barbecue sauce, a combination of mustard and molasses gives a sweet and sour flavor.  Makes about 2 cups.

1 cup prepared mustard (can mix ½ yellow and ½ Dijon)
1/2 cup molasses
1/4 cup cider vinegar
1/4 cup agave
1/4 tsp powdered oregano
1/4 tsp powdered thyme
1/4 tsp ground black pepper
1/4 tsp cayenne

1. Combine dry ingredients in a saucepan. Add enough vinegar to make a mixable paste. Mix well. Place over high heat and add remaining ingredients. Bring to a boil, stirring constantly. Reduce heat and simmer for 10 minutes, stirring occasionally.

2. Store in a glass jar in the refrigerator.

Source: Barbara J Mathison, www.nutritiousway.info

Thursday, September 11, 2014

Golden Pumpkin Pancakes

makes about 20 pancakes using 1/4 cup per

These can also be made with whole wheat flour instead of the first cup of flour .  Because I haven't found a vegan gluten free bread that I like, I freeze what is left after breakfast and use them just as I would bread for sandwiches, "toast", etc.  They even hold together when filling them with hummus, cheez, avocado, pickles, onions, veggeroni and greens when I travel. 

1 cup oat flour or All Purpose GF flour or GF Pancake mix flour
1 cup whole grain cornmeal
2 Tbsp baking powder
3/4 tsp baking soda
1 Tbsp pumpkin pie space
1 Tbsp cinnamon
2 Tbsp flax meal mixed with 1/4 cup water (replaces 4 egg whites)
3 Tbsp pure maple syrup or agave nectar
1/3 cup canned pumpkin (not pumpkin pie mix)
2 cups non dairy milk, my favorite is almond but soy works great also

Mix dry ingredients in a large bowl.
Mix wet ingredients in small bowl.
Combine wet and dry in large bow and mix well.
Scoop onto hot non-stick grill or skillet until done all the way through - at least a couple minutes per side.

Serve with real maple syrup (healthier option: mix half maple syrup with half applesauce), sliced bananas or favorite fruit(s). 

Recipe and Picture by Barbara J Mathison

Demo & Dinner with Barbara & Duane
September 17, 2014

RSVP by noon Monday, September 15.
435 652 9320, or barbara@nutritiousway.info
Shinny Puttanesaca
will be demonstrated and served plus much more :)

Friday, August 15, 2014

Dinner & Demo with Barbara & Duane: 
August 20, 2014 (3rd Wed ea month) 

Reserve soon: 435 652 9320, barbara@nutritiousway.info 

Learn how to make simple, fast and healthy meals without animal products, dairy or oil. 
10-12 recipes, food demonstrations and full dinner - all you can eat! 

Menu includes: 
Seasonal Drink 
Main Dishes 

Friday, July 11, 2014

Duane and I are making our first test of a couple of the recipes for our July 16 Dinner & Demo with Barbara & Duane

Voila! Veggeroni & Gluten Free Pumpernickel Bread

Veggeroni - meat substitute for pepperoni :)

Gluten Free Pumpernickel Bread

Call soon for your reservation! 435 652 9320 before Monday at noon, July 14, 2014

Thursday, July 10, 2014

Update on my TV Food Demo

The recipes below:
Nut Parmesan and Yes You Can Black Bean Chili
are the recipes demonstrated on Channel 22 TV
which aired July 9, 8:30 am.  Soon to be posted on
www.southernutahlive.com  New You episode 6
Also to be posted here on my blog...when I receive the codes to do so!:)
View the SHOW:
http://southernutahlive.com/video/The-New-You-Ep-6-2014-07-07   (this was filmed at DSU TV Studio and showed on Channel 22 a few times and now online to view anytime.  The New You show Episode 6 - I am introduced in the first minute of the show and my segment starts around 7 minutes into the show and lasts about 10 minutes.  This was fun to do and hope I am asked back to do more "vegan" food demonstrations).

Thursday, June 26, 2014


It hardly takes a minute to make this Parmesan substitute, yet the result is a great condiment that will keep for weeks in the refrigerator.  Sprinkle it on salads, pastas, and cooked veggies.

1  cup pine nuts, almonds, or walnuts (see note)
1 cup Nutritional Yeast Flakes
1/2  tsp salt

1. Put all the ingredients in a food processor.  Process until the ingredients are thoroughly combined and the texture is granular.

Yield: 1.5 cups

Storage Notes:  Store in a covered container in the refrigerator, Nut Parmesan will keep for 6 to 8 weeks.

NOTE:  Different nuts yield different flavors. Miyoko's favorite is pine nuts, but almonds and walnuts are also good.  When using walnuts, take care not to over process or you'll end up with nut butter.

Barbara's favorite is almonds (skinless), or a blend of the nuts on hand.

Author: Barbara J Mathison, www.nutritiousway.info
Source: Artisan Vegan Cheese by Miyoko Schinner

Yes You Can Black Bean Chili 

No Meat?  No problem!  This has all the taste of a hearty chili and the convenience of a three-ingredient dish without any greasy pans to clean.

1 25 oz can low-sodium black beans, drained, liquid reserved (or 3 1/2 cups pre-cooked black beans)
1 16 oz jar or container low-sodium salsa ( 1 2/3 cups)
8 oz frozen corn (1 2/3 cups)
1 to 3 cups Vegetable Broth low sodium
Freshly squeezed lime juice (optional)
Fresh cilantro (optional)
Hot sauce (optional)

1. Mix beans, corn, and salsa in a 5-quart pot.  Add the reserved liquid or vegetable broth to reach desired consistency.  The more liquid, the “soupier” the chile will become.  Cook over medium heat for 20 minutes.  Add optional toppings just before serving.

Servings: 4

Nutrition Facts
Nutrition (per serving): 243 calories, 1.3g total fat, 244mg sodium, 49g carbohydrates, 15.8g fiber, 5.6g sugar, 13.1g protein.

Gourmet Touch:

Add a couple of seasonings to really spice up your chili.  You can make your own seasoning by combining:

1 Tbls chili powder

2 tsp cumin powder

1 tsp minced onion or powder
1/4 tsp minced garlic or powder

Some other good additions are 1/2 tsp smoked paprika and 1/2 tsp cinnamon.  Get creative!

Author: Barbara J Mathison; www.nutritiousway.info
Source: Physicians Committee for Responsible Medicine (PCRM.org)

Monday, June 16, 2014

Dinner & Demo with Barbara & Duane: Yeah, Duane is such a great help and side-kick so I have added him (very deserving) in the "title" of my 3rd Wednesday monthly dinners !!!! Thanks Duane.
This Wednesday, June 18 Dinner & Demo with Bar
bara & Duane ... we have a few seats available. Call NOW to make your reservations: 435 652 9320. We will be serving a Pina Colada (vegan of course) to start the evening ... then Tofu Jerky!
Lentil Curry Stew, the Tri Colored Veg Salad (picture in profile),
Quinoa Millet Patties with Awesome Mushroom Gravy, and to top it all off Lemon Poppy Seed Cake with ... ???? CALL NOW
See you Wednesday!

Thursday, May 8, 2014



     Makes about 18 using large scoop, 
60 using 1 inch scoop

These “nuggets” are better than chicken nuggets and much healthier – they are scooped up by kids and adults!! Keep these on hand for an appetizer with your favorite dip. Freeze well.

2 cups water
1/4 cup Tamari Sauce (low sodium gluten free)
1/3 cup finely chopped walnuts or pecans
1 Tbsp nutritional yeast
1 tsp garlic powder
1/2 Tbsp dried sweet basil
1 tsp onion powder
1/2 tsp dried sage
salt substitute if needed
2 cups whole grain rolled oats (I use gluten free)
Add all (except oats) to a medium sauce pan. Bring to a slow boil over medium heat. Stir in the oats. Turn off heat. Cover and set aside until cool enough to handle. Firmly pack ingredients in to a 1 inch cookie scoop and place on cookie sheet covered with parchment paper. Flatten with the back of a wet fork.  Can be patted by hand into any size.  The bigger they are the longer they might need to cook.
Scoop size: 1 inch scooper – the perfect bit-size
This makes 54-60 nuggets.GREAT snacks.

Bake at 350 for 16-20 minutes on each side, take out of oven and quickly turn over, put back in oven to cook the other side another 18 - 20 minutes. Serve with sweet mustard sauce* or BBQ sauce**.

Sweet Mustard Dipped Sauce

(can also be used as a base for salad dressing)
Soak 1 cup dates in rice vinegar just to cover. When dates are soft, blend with 1/4 cup prepared mustard and 2 Tbls sunflower seeds. Add more water or vinegar to thin if needed.

BBQ Sauce (makes about 4 cups)

1/4 cup molasses (Blackstrap Unsulphured if a great option)
1/4 cup maple syrup (if you can't find Grade C use Grade B)
1/2 cup dates or date sugar
6 oz can tomato paste
1/4 cup prepared mustard (I use plain yellow mustard and sometimes mix with Dijon)
1 15 oz can tomatoes
1 small onion quartered
1 Tbsp balsamic vinegar
1 Tbsp Tamari Sauce Low Sodium Gluten Free
1 fresh clove garlic (or 1 heaping tsp of minced garlic packed in water)
1/2 tsp pepper corns or fresh ground pepper
1/2 tsp ginger
1/4 tsp allspice
1/4 tsp liquid smoke or Smoked Paprika
Add all ingredients in blender and blend until smooth. Freezes well.
This can be used as a sauce alone or added to cooked beans (Boston baked beans) or Lentils for BBQ Lentils, added to chili..... be creative and have a delicious time!

Tuesday, March 25, 2014


April 16 Dinner & Demo with Barbara 
Coming up before we know it!  
Get your reservations in early.  
March was a sell-out before Monday!
Lots of surprising new and delicious healthy dishes.

                                                  Delicious 5 layer Tex Mex Salad

Menu for March 19, 2014 Dinner & Demo with Barbara:
Kale & Mango Smoothie
GF, Dairy Free Irish Soda Bread with Sweet Rosemary Fig Spread
Black Bean Chili with Toasted Gourmet Spices
Spiced Green Peas & Yams served on a whirl of Raspberry Spread
Persian Potato and Pickle Salad
Non Dairy Basic Vanilla Ice Cream with
Pumpkin Cheezcake
Peanut Butter Chocolate Pie with Caramel Nut Crust

Friday, January 3, 2014

Dinner & Demo with Barbara

The holiday Dinner & Demo with Barbara was incredible, delicious, nutritious and fun!  And... everyone took home a gift make by Barbara.  We had such a great time that pictures didn't get taken other than the one just before everyone arrived.  The tables were very festive!

The Menu:

Barbara's Eggless Nog
Cinnamon Spiced Holiday Pecans
Sweet Potato Bisque served with
Nut Parmesan, Croutons
Veg Stock (recipe to go in the soup)
Red Cabbage and Beets with Apple
Stuffed Acorn Squash with Black Rice and Roasted Almonds
topped with Tropical Chutney
Apples n Cream Pie
Pecan Pie Truffles (gift to take home)