I saw a similar recipe (albeit unhealthier) that called this Broccoli Pesto, but that didn't make much sense to me. We don't use basil or pinenuts, so it seemed silly to call it pesto. Either way, it's super yummy. I serve it over whole wheat spaghetti noodles and thinly sliced half-moon zucchini. Yum!
2 c. steamed broccoli
1/2 c. vegetable broth
2 t. white or yellow miso
1/2 ripe avocado, peeled and pitted
2 t. olive oil
2 t. sesame seeds
2 T. hemp seeds
1 clove garlic, smashed
Real Salt to taste
Combine all ingredients in a blender or food processor. If you want a creamier sauce, use a blender, and if you want a chunkier sauce, use a food processor. Process on medium speed, pausing to scrape sides as needed. When sauce has reached desired consistency, serve immediately. Or, if desired, you may heat the sauce in a small saucepan over medium heat until heated through.
Serve over whole wheat pasta, brown rice or vegetables.
Makes about 4 servings.
Thursday, December 30
Tuesday, December 28
Mean Green Bean Soup
I wish I had thought of this while zucchini was in season, but it will certainly be a stand-by recipe next fall. In the meantime, this is a wonderful little treat to warm you up on those cold winter nights.
1 bay leaf
3 c. vegetable broth
2 T. olive oil
1 small white or yellow onion, diced
1 1/2 c. cooked white beans
2 c. sliced zucchini
1/2 of a 10 oz package frozen spinach (or use fresh)
1 c. cooked barley
1 T. dijon mustard
1 T. curry powder
2 T. nutritional yeast
1 T. miso paste
Put vegetable broth and bay leaf in a large pot. Bring to a simmer. Reduce heat and let stand 10 minutes.
Heat olive oil in a large skillet over medium heat. Add onion and cook, stirring frequently, 3 to 5 minutes or until onion is soft. If you prefer carmelized onion, which I love, cook a little longer until onion browns. Sometimes I carmelize some garlic along with the onion. :~)
Put onion and all remaining ingredients except nutritional yeast and miso paste into the large pot with vegetable broth. Bring to a simmer over medium heat. Cook over medium heat about 3 to 5 minutes, or until zucchini is cooked and soup is heated through. Do not over cook! Mushy zucchini is nasty. :(
Remove from heat and discard bay leaf. Add nutritional yeast and miso paste, stirring well to combine. Let stand about 5 minutes before serving.
Random factoid: You may have noticed that when using nutritional yeast I always recommend adding it at the end of the cooking cycle after removing the dish from heat. I have read conflicting reports, but some suggest that nutritional yeast will break down when cooked. Personally, I have noticed that it becomes slightly bitter if boiled, so I add it at the end. The choice is yours.
1 bay leaf
3 c. vegetable broth
2 T. olive oil
1 small white or yellow onion, diced
1 1/2 c. cooked white beans
2 c. sliced zucchini
1/2 of a 10 oz package frozen spinach (or use fresh)
1 c. cooked barley
1 T. dijon mustard
1 T. curry powder
2 T. nutritional yeast
1 T. miso paste
Put vegetable broth and bay leaf in a large pot. Bring to a simmer. Reduce heat and let stand 10 minutes.
Heat olive oil in a large skillet over medium heat. Add onion and cook, stirring frequently, 3 to 5 minutes or until onion is soft. If you prefer carmelized onion, which I love, cook a little longer until onion browns. Sometimes I carmelize some garlic along with the onion. :~)
Put onion and all remaining ingredients except nutritional yeast and miso paste into the large pot with vegetable broth. Bring to a simmer over medium heat. Cook over medium heat about 3 to 5 minutes, or until zucchini is cooked and soup is heated through. Do not over cook! Mushy zucchini is nasty. :(
Remove from heat and discard bay leaf. Add nutritional yeast and miso paste, stirring well to combine. Let stand about 5 minutes before serving.
Random factoid: You may have noticed that when using nutritional yeast I always recommend adding it at the end of the cooking cycle after removing the dish from heat. I have read conflicting reports, but some suggest that nutritional yeast will break down when cooked. Personally, I have noticed that it becomes slightly bitter if boiled, so I add it at the end. The choice is yours.
Monday, December 27
Bean & Barley Weight Loss Soup
I call this "weight loss soup" because it's relatively low in calories, very low in fat, and high in both protein and fiber. It uses a few more processed ingredients than I usually like (canned corn, green beans, etc.) so feel free to substitute fresh or frozen if you have them. This is especially good for combatting the Christmas Hangover - you know, the time when in three days you eat more cookies and fudge than any person should eat over the course of a lifetime.
1 1/2 c. black beans
1 can (12 oz) diced tomatoes, undrained
1 can (12 oz) white or yellow corn, drained
1 can (12 oz) green beans, drained
1 c. cooked barley (not pearled)
1/2 onion, diced
2 c. veggie broth
1 large or 2 small bay leaves
Basil, granulated garlic (or fresh garlic), and Real Salt to taste
2 T. nutritional yeast
Combine all ingredients except basil, garlic, salt and nutritional yeast in a large pot. Bring to a simmer over medium-low heat, stirring occasionally. Add basil, garlic, and salt to taste. Continue simmering for 15 minutes to allow flavors to blend.
Add nutritional yeast, stir well, and let stand for 5 minutes. Remove bay leaves.
Makes 4, 1 1/2 cup servings or 6, 1 cup servings.
1 1/2 c. black beans
1 can (12 oz) diced tomatoes, undrained
1 can (12 oz) white or yellow corn, drained
1 can (12 oz) green beans, drained
1 c. cooked barley (not pearled)
1/2 onion, diced
2 c. veggie broth
1 large or 2 small bay leaves
Basil, granulated garlic (or fresh garlic), and Real Salt to taste
2 T. nutritional yeast
Combine all ingredients except basil, garlic, salt and nutritional yeast in a large pot. Bring to a simmer over medium-low heat, stirring occasionally. Add basil, garlic, and salt to taste. Continue simmering for 15 minutes to allow flavors to blend.
Add nutritional yeast, stir well, and let stand for 5 minutes. Remove bay leaves.
Makes 4, 1 1/2 cup servings or 6, 1 cup servings.
Wednesday, December 15
Nutty Breakfast Cereal
Okay, okay, if you tell me this is just decorated oatmeal you'd be right - but it is DELICIOUS decorated oatmeal. It's full of protein, fiber and Omega-3's, so it's not only wonderfully good for you, but it keeps you full. Perfect on mornings when you wake up to snow.
1 1/3 c. water
Scant 1/2 cup rolled oats
1 T. wheat germ
1 T. ground flax seed
1 to 2 T. agave nectar
2 T. almond butter
1 t. Sucanat
1/8 c. pecans, crushed
Bring water to a rolling boil in a small saucepan over medium heat. Add oats, stir, and cook for 2 minutes. Add wheat germ and flax seed and cook an additional 1 minute. Remove from heat and stir in agave nectar and almond butter.
Pour cereal into a serving bowl. Sprinkle with Sucanat and crushed pecans. Serve with almond or cococnut milk, if desired.
Note: When I make breakfast cereals, I usually only make 1 serving because the kids don't like it. They usually eat dry cereal with milk or bagels for breakfast. Any of my breakfast recipes can be doubled, tripled or more to feed a family.
1 1/3 c. water
Scant 1/2 cup rolled oats
1 T. wheat germ
1 T. ground flax seed
1 to 2 T. agave nectar
2 T. almond butter
1 t. Sucanat
1/8 c. pecans, crushed
Bring water to a rolling boil in a small saucepan over medium heat. Add oats, stir, and cook for 2 minutes. Add wheat germ and flax seed and cook an additional 1 minute. Remove from heat and stir in agave nectar and almond butter.
Pour cereal into a serving bowl. Sprinkle with Sucanat and crushed pecans. Serve with almond or cococnut milk, if desired.
Note: When I make breakfast cereals, I usually only make 1 serving because the kids don't like it. They usually eat dry cereal with milk or bagels for breakfast. Any of my breakfast recipes can be doubled, tripled or more to feed a family.
Tuesday, December 14
Potato Carrot Steamer Pack
This is one of my first experiments with my Coolest Invention E-v-E-r (click the hyperlink for a full explanation). It was absolutely delish! It made too much food for just one lunch, but I have some leftovers for a snack a little later on. If I make it again, I will simply use one red potato instead of two. I can't wait to keep playing around with these bags!
2 small red potatoes, halved and cut into large chunks
1 handful baby carrots
1/4 t. dried Thyme
1/8 t. Real Salt
1/2 T. Earth Balance (or other non-dairy butter)
1 Ziplock Steamer Bag
1/2 c. cooked barley
Place potatoes, carrots, thyme, salt and Earth Balance in a Ziplock steamer bag. Toss to evenly distribute seasonings. Cook on high power for about five minutes, or until veggies are tender. Remove from microwave and let stand until just cool enough to handle. Shake bag gently to ensure Earth Balance and seasonings are evenly distributed. Serve over cooked barley.
Variations: I realize I am stating the obvious here, but there are many different things that can be done with this recipe by switching out the seasonings and vegetables. This dish is not particularly high in protein, so adding some beans in place of some of the barley may be good idea, or serve with a bean sauce such as the Cheesy Bean Sauce.
2 small red potatoes, halved and cut into large chunks
1 handful baby carrots
1/4 t. dried Thyme
1/8 t. Real Salt
1/2 T. Earth Balance (or other non-dairy butter)
1 Ziplock Steamer Bag
1/2 c. cooked barley
Place potatoes, carrots, thyme, salt and Earth Balance in a Ziplock steamer bag. Toss to evenly distribute seasonings. Cook on high power for about five minutes, or until veggies are tender. Remove from microwave and let stand until just cool enough to handle. Shake bag gently to ensure Earth Balance and seasonings are evenly distributed. Serve over cooked barley.
Variations: I realize I am stating the obvious here, but there are many different things that can be done with this recipe by switching out the seasonings and vegetables. This dish is not particularly high in protein, so adding some beans in place of some of the barley may be good idea, or serve with a bean sauce such as the Cheesy Bean Sauce.
Gifts in a Jar
Where I live, Gifts in a Jar are very popular. The gift-giver will layer the dry ingredients for a recipe in a wide-mouth mason jar, tie a festive ribbon around the lid, and present the gift with the preparation instructions printed on a tag.
Typically, these are high-sugar, high-calorie treats. That's all well and good around the holidays, as most people tend to indulge in sugary snacks around Christmas. But what if you could give a gift that is just a little bit healthier? Wouldn't that let your recipient know how you really feel about them?
Here are some suggestions.
Spiced Oatmeal
Fill a mason jar almost to the top with rolled oats
Dump oats into a large (dry) mixing bowl
Add 1 t. cinnamon and 1/2 t. allspice
Add 1/4 c. raisins or dried cranberries
Toss with a spoon
Return to jar
Adorn with ribbon and tag
(Directions: For each serving, bring 1 cup water to a rolling boil. Add 1/2 c. Spiced Oatmeal. Cook 3 to 5 minutes or until oats are tender.)
Homemade Granola
Here, I recommend using a smaller mason jar, as one recipe for homemade granola will pretty much fill up a large jar. No directions needed. Decorate with ribbon.
Muffins in a Jar
Layer all dry ingredients, including flax seed, from Low Fat Vegan Muffins in a large mason jar. Provide a tag instructing the recipient to add 3/4 c. almond milk, 1/4 c. apple sauce, and 1/4 c. water. Include in the instructions to let the mixture stand for at least 5 minutes before spooning into muffin tins (to let the flax seed goo-ify). Or, in the alternative, provide instructions for a "flax egg" and keep the flax seed in a separate small baggie either tied to the jar or sitting on top of the dry ingredients inside the jar.
Cookies in a Jar
Like the Muffins in a Jar, layer all dry ingredients in a jar. Include a tag instructing the recipient to add wet ingredients, mix and bake.
Split Pea Soup in a Jar
This one is pretty simple - put split peas in a jar with a tag instructing the recipient to add the remaining ingredients. If you want to get super fancy, you can purchase freeze-dried carrots and onion flakes to include in the jar.
These are just a few options. There are tons and tons and tons of things you can do for Gifts in a Jar.
Typically, these are high-sugar, high-calorie treats. That's all well and good around the holidays, as most people tend to indulge in sugary snacks around Christmas. But what if you could give a gift that is just a little bit healthier? Wouldn't that let your recipient know how you really feel about them?
Here are some suggestions.
Spiced Oatmeal
Fill a mason jar almost to the top with rolled oats
Dump oats into a large (dry) mixing bowl
Add 1 t. cinnamon and 1/2 t. allspice
Add 1/4 c. raisins or dried cranberries
Toss with a spoon
Return to jar
Adorn with ribbon and tag
(Directions: For each serving, bring 1 cup water to a rolling boil. Add 1/2 c. Spiced Oatmeal. Cook 3 to 5 minutes or until oats are tender.)
Homemade Granola
Here, I recommend using a smaller mason jar, as one recipe for homemade granola will pretty much fill up a large jar. No directions needed. Decorate with ribbon.
Muffins in a Jar
Layer all dry ingredients, including flax seed, from Low Fat Vegan Muffins in a large mason jar. Provide a tag instructing the recipient to add 3/4 c. almond milk, 1/4 c. apple sauce, and 1/4 c. water. Include in the instructions to let the mixture stand for at least 5 minutes before spooning into muffin tins (to let the flax seed goo-ify). Or, in the alternative, provide instructions for a "flax egg" and keep the flax seed in a separate small baggie either tied to the jar or sitting on top of the dry ingredients inside the jar.
Cookies in a Jar
Like the Muffins in a Jar, layer all dry ingredients in a jar. Include a tag instructing the recipient to add wet ingredients, mix and bake.
Split Pea Soup in a Jar
This one is pretty simple - put split peas in a jar with a tag instructing the recipient to add the remaining ingredients. If you want to get super fancy, you can purchase freeze-dried carrots and onion flakes to include in the jar.
These are just a few options. There are tons and tons and tons of things you can do for Gifts in a Jar.
Low Fat Vegan Muffins
These muffins take a little bit longer to make than their unhealthy commercially packaged counterparts, but they're totally yummy. Experiment with variations by adding vegan chocolate and peanut butter chips, raisins, craisins, nuts, coconut, dates or pretty much anything else you can think of - even fresh blueberries! Muffins are always a hit at our house.
2 T. ground flax seed
1 c. whole wheat flour
3/4 c. white flour
1/3 c. Sucanat
2 t. baking powder
1/4 t. Real Salt
1/4 c. apple sauce
3/4 c. almond milk (or other non-dairy milk)
Preheat oven to 400 degrees. Spray a 12-count muffin tin with cooking spray, or line with paper cups.
In a medium-sized mixing bowl, combine ground flax seed with 4 tablespoons water. Stir with a fork or wisk and let stand for about 5 minutes, or until gooey. Note: Most "flax-egg" recipes call for 1 T. flax to 3 T. water for each flax egg, but I have found that the 2:4 ratio works better for these muffins.
While flax is sitting, combine flours, Sucanat, baking powder and salt in a large mixing bowl. Stir to combine. Make a small well in the middle of the flour mixture for the wet ingredients. Set aside.
To the flax mixture, add applesauce and almond milk, stirring to combine. Pour liquid mixture into the center of the dry ingredients. Stir in small circles, starting in the middle, slowly increasing the amount of flour mixture being pulled into the dough. Continue stirring until all dry ingredients are completely incorporated. It may be necessary to add a little more applesauce or almond milk. Mixture should be very thick. If using any add-ins, like blueberries or raisins, add them now and stir into the dough.
Portion dough equally between the 12 cups in the muffin tins. Bake for 18 to 20 minutes or until golden brown. Let cool in the pan for about 5 minutes before serving.
2 T. ground flax seed
1 c. whole wheat flour
3/4 c. white flour
1/3 c. Sucanat
2 t. baking powder
1/4 t. Real Salt
1/4 c. apple sauce
3/4 c. almond milk (or other non-dairy milk)
Preheat oven to 400 degrees. Spray a 12-count muffin tin with cooking spray, or line with paper cups.
In a medium-sized mixing bowl, combine ground flax seed with 4 tablespoons water. Stir with a fork or wisk and let stand for about 5 minutes, or until gooey. Note: Most "flax-egg" recipes call for 1 T. flax to 3 T. water for each flax egg, but I have found that the 2:4 ratio works better for these muffins.
While flax is sitting, combine flours, Sucanat, baking powder and salt in a large mixing bowl. Stir to combine. Make a small well in the middle of the flour mixture for the wet ingredients. Set aside.
To the flax mixture, add applesauce and almond milk, stirring to combine. Pour liquid mixture into the center of the dry ingredients. Stir in small circles, starting in the middle, slowly increasing the amount of flour mixture being pulled into the dough. Continue stirring until all dry ingredients are completely incorporated. It may be necessary to add a little more applesauce or almond milk. Mixture should be very thick. If using any add-ins, like blueberries or raisins, add them now and stir into the dough.
Portion dough equally between the 12 cups in the muffin tins. Bake for 18 to 20 minutes or until golden brown. Let cool in the pan for about 5 minutes before serving.
Wednesday, December 1
Curry Wraps
My oldest hates everything foreign - usually until he tries it. This was no exception. The flavor was not something he was used to, but it was quite yummy and we all enjoyed it. I should have made mored because they both wanted seconds! :o)
1 1/2 c. cooked barley
1 1/2 c. cooked white beans
Curry Sauce (recipe will follow)
3 burrito-sized wheat tortillas
9 romaine lettuce leaves
Shredded Vegan Cheese (if desired)
Combine barley and white beans in a large bowl or pot. Use a bowl if you are making a cold wrap and use a pot if you are making a warm wrap.
Prepare Curry Sauce:
1 package (12 oz) light firm silken tofu, drained
1 t. yellow curry powder
1 t. Real Salt
1/4 t. granulated garlic
1/4 t. ginger
1/8 c. nutritional yeast
1 T. Bragg's Liquid Aminos
1/4 c. coconut milk
Place all ingredients except coconut milk in a hand blender. Add half of the coconut milk and begin blending, adding more milk as necessary to reach desired consistency. The sauce should be thin but not runny. Taste, and adjust seasonings if necessary.
Add 1/2 of the sauce mixture to beans and barley, stirring to combine. Store remaining sauce in an air-tight container in the refrigerator for up to one week. If you want a warm wrap, heat barley mixture over low heat until just heated through. Remove center rib from lettuce leaves, and arrange three of each lettuce leaf on each tortilla. Top with 1/3 of barley mixture. Fold bottom up and then roll both sides over like a burrito. Serve immediately.
If desired, garnish with tomato and/or avocato before rolling.
1 1/2 c. cooked barley
1 1/2 c. cooked white beans
Curry Sauce (recipe will follow)
3 burrito-sized wheat tortillas
9 romaine lettuce leaves
Shredded Vegan Cheese (if desired)
Combine barley and white beans in a large bowl or pot. Use a bowl if you are making a cold wrap and use a pot if you are making a warm wrap.
Prepare Curry Sauce:
1 package (12 oz) light firm silken tofu, drained
1 t. yellow curry powder
1 t. Real Salt
1/4 t. granulated garlic
1/4 t. ginger
1/8 c. nutritional yeast
1 T. Bragg's Liquid Aminos
1/4 c. coconut milk
Place all ingredients except coconut milk in a hand blender. Add half of the coconut milk and begin blending, adding more milk as necessary to reach desired consistency. The sauce should be thin but not runny. Taste, and adjust seasonings if necessary.
Add 1/2 of the sauce mixture to beans and barley, stirring to combine. Store remaining sauce in an air-tight container in the refrigerator for up to one week. If you want a warm wrap, heat barley mixture over low heat until just heated through. Remove center rib from lettuce leaves, and arrange three of each lettuce leaf on each tortilla. Top with 1/3 of barley mixture. Fold bottom up and then roll both sides over like a burrito. Serve immediately.
If desired, garnish with tomato and/or avocato before rolling.
Friday, November 26
Mushroom and Rice Soup
The biggest debate we had here was whether to add diced tomatoes to the recipe. Ultimately we decided no tomatoes with the Pick-a-Number routine. It was delicious and filling. We had very large servings and there was enough for 3 bowls. We will definitely be making this again.
2 c. vegetable broth
4 large carrots, scrubbed and sliced into "coins"
1 medium onion, diced
2 cloves garlic, minced
2 stalks celery, sliced
2 bay leaves
4 large mushrooms or 6 to 8 small mushrooms, stems removed and chopped
1 c. cooked brown rice
1 1/2 c. cooked garbanzo beans
Real Salt, granulated garlic and basil to taste
1 T. white or yellow miso
1/4 c. nutritional yeast
In a very large saucepan combine vegetable broth, carrots, onion, garlic, celery and bay leaves. Bring to a boil, reduce heat to medium-low and cook for about 10 minutes or until vegetables are tender. Remove bay leaves.
Add seasonings to taste. It is easier to do it at this stage of the cooking than at the end because there are more Chunky Things through which you must blend the seasonings. If you prefer to do it at the end you can. :~)
Add mushrooms, rice and beans. Return to a simmer and cook for 3 to 4 minutes or until mushrooms are soft. Adjust seasonings if necessary. Remove from heat and add miso and nutritional yeast. Serve immediately.
Variations: Like many things on this blog, the vegetables can be swapped out, added or otherwise changed. Zucchini and spinach are some that come to mind. However, the soup can be made creamier, if desired. To make creamier, blend garbanzo beans with about 1/2 cup of the soup broth before adding to the soup. You can blend all or part of the beans, depending on your preference.
Note: When adding miso to a soup, it is important that the miso not be boiled. If boiled, miso paste turns oily and icky and, quite frankly, doesn't taste very good. For best results, cook the soup completely and add miso right before serving, AFTER removing soup from the heat source. :)
**Can be made in the slow cooker.** :o)
Random factoid: Most people toss a significant amount of fiber by peeling the skins off veggies. Whenever possible, leave the skins on vegetables like carrots and potatoes. Just scrub 'em good.
2 c. vegetable broth
4 large carrots, scrubbed and sliced into "coins"
1 medium onion, diced
2 cloves garlic, minced
2 stalks celery, sliced
2 bay leaves
4 large mushrooms or 6 to 8 small mushrooms, stems removed and chopped
1 c. cooked brown rice
1 1/2 c. cooked garbanzo beans
Real Salt, granulated garlic and basil to taste
1 T. white or yellow miso
1/4 c. nutritional yeast
In a very large saucepan combine vegetable broth, carrots, onion, garlic, celery and bay leaves. Bring to a boil, reduce heat to medium-low and cook for about 10 minutes or until vegetables are tender. Remove bay leaves.
Add seasonings to taste. It is easier to do it at this stage of the cooking than at the end because there are more Chunky Things through which you must blend the seasonings. If you prefer to do it at the end you can. :~)
Add mushrooms, rice and beans. Return to a simmer and cook for 3 to 4 minutes or until mushrooms are soft. Adjust seasonings if necessary. Remove from heat and add miso and nutritional yeast. Serve immediately.
Variations: Like many things on this blog, the vegetables can be swapped out, added or otherwise changed. Zucchini and spinach are some that come to mind. However, the soup can be made creamier, if desired. To make creamier, blend garbanzo beans with about 1/2 cup of the soup broth before adding to the soup. You can blend all or part of the beans, depending on your preference.
Note: When adding miso to a soup, it is important that the miso not be boiled. If boiled, miso paste turns oily and icky and, quite frankly, doesn't taste very good. For best results, cook the soup completely and add miso right before serving, AFTER removing soup from the heat source. :)
**Can be made in the slow cooker.** :o)
Random factoid: Most people toss a significant amount of fiber by peeling the skins off veggies. Whenever possible, leave the skins on vegetables like carrots and potatoes. Just scrub 'em good.
Smashed Yams
My favorite part of Thanksgiving is Yams. I love yams. Historically my family has made them with marshmallows (not vegan) and cream (again, not vegan). This dish is vegan friendly. Believe me - you're not missing anything.
6 yams
2 T. Earth Balance
1/2 c. pure maple syrup (more or less for desired consistency)
1/2 c. coconut milk (more or less for desired consistency)
Cinnamon, if desired
Scrub and peel yams. Bring a very large pot of water to a boil. Cut each yam in half lengthwise, then slice into 1/2 in. pieces. Boil for 20 to 30 minutes or until yams are very soft.
Drain yams. Dump into a very large serving bowl. Add Earth Balance and about 1/4 cup each of maple syrup and coconut milk. Add desired cinnamon if using. Using a hand blender, mix yams until very smooth and combined (about 30 seconds to 1 minute). Add remaining maple syrup and coconut milk, using slightly more or less as needed. Yams should be moist and fluffy, but not liquified.
Pour yams into a 13x9 inch baking dish. Bake for 20 to 30 minutes or until yams are slightly bubbly. Serve right away.
Can be made ahead if desired. Prepare dish to the point of baking and then store in the refrigerator until ready to serve. Remove dish from the refrigerator approximately 30 minutes before you are ready to bake it.
Variation: Add a small can of crushed pineapple (drained) before pouring in the baking dish.
6 yams
2 T. Earth Balance
1/2 c. pure maple syrup (more or less for desired consistency)
1/2 c. coconut milk (more or less for desired consistency)
Cinnamon, if desired
Scrub and peel yams. Bring a very large pot of water to a boil. Cut each yam in half lengthwise, then slice into 1/2 in. pieces. Boil for 20 to 30 minutes or until yams are very soft.
Drain yams. Dump into a very large serving bowl. Add Earth Balance and about 1/4 cup each of maple syrup and coconut milk. Add desired cinnamon if using. Using a hand blender, mix yams until very smooth and combined (about 30 seconds to 1 minute). Add remaining maple syrup and coconut milk, using slightly more or less as needed. Yams should be moist and fluffy, but not liquified.
Pour yams into a 13x9 inch baking dish. Bake for 20 to 30 minutes or until yams are slightly bubbly. Serve right away.
Can be made ahead if desired. Prepare dish to the point of baking and then store in the refrigerator until ready to serve. Remove dish from the refrigerator approximately 30 minutes before you are ready to bake it.
Variation: Add a small can of crushed pineapple (drained) before pouring in the baking dish.
Wednesday, November 17
Unfried Refried Beans
Traditional refried beans are literally pan-fried in lard. Gross! I tried making "vegetarian" refried beans, but something just wasn't quite right. After many not-quite-there attempts, I think I finally got it right.
1 1/2 c. cooked pinto beans
1/8 c. olive oil
2 T. vegetable broth powder OR vegetarian beef-flavored bullion (check the bulk section of health food stores)
2 T. minced garlic
1 t. Real Salt (more to taste)
1/2 t. cumin
Water
Place all ingredients except water in a food processor fitted with a metal S-shaped blade. Begin processing on medium speed, drizzling a few tablespoons of water at a time until desired consistency is reached. Stop after about 30 seconds, scrape down the sides, and process again for 30 seconds. Continue processing and scraping until beans are very smooth. Adjust seasonings to taste. (If you like chunkier beans, leave them chunkier.) If desired, add some minced onion and pulse to combine.
If not using beans right away, store in an air-tight container in the refrigerator. If using immediately, place beans in a medium-sized pot or skillet. Cook over medium-low heat, stirring frequently, just until heated through.
Variation: Use other kinds of beans. This is similar to hummus, only that the seasonings are slightly different. My favorite non-pinto-bean combination is 1/2 white beans and 1/2 black beans. Using all black beans is also delicious.
1 1/2 c. cooked pinto beans
1/8 c. olive oil
2 T. vegetable broth powder OR vegetarian beef-flavored bullion (check the bulk section of health food stores)
2 T. minced garlic
1 t. Real Salt (more to taste)
1/2 t. cumin
Water
Place all ingredients except water in a food processor fitted with a metal S-shaped blade. Begin processing on medium speed, drizzling a few tablespoons of water at a time until desired consistency is reached. Stop after about 30 seconds, scrape down the sides, and process again for 30 seconds. Continue processing and scraping until beans are very smooth. Adjust seasonings to taste. (If you like chunkier beans, leave them chunkier.) If desired, add some minced onion and pulse to combine.
If not using beans right away, store in an air-tight container in the refrigerator. If using immediately, place beans in a medium-sized pot or skillet. Cook over medium-low heat, stirring frequently, just until heated through.
Variation: Use other kinds of beans. This is similar to hummus, only that the seasonings are slightly different. My favorite non-pinto-bean combination is 1/2 white beans and 1/2 black beans. Using all black beans is also delicious.
Thai Peanut Pasta
When I was a kid, my family ate spaghetti at least twice a week and sometimes more. The result? Neither my brother or I can stand the sight or smell of spaghetti. Unfortunately, it is my oldest son's favorite dish. We came up with an agreement that I would, on occasion, make spaghetti noodles but I get to pick the sauce. This was a tasty dish that met both our desires.
1 12 oz package whole wheat thin spaghetti noodles (you can substitute rice noodles for a more authentic Thai dish - but you will need to adjust the cooking method accordingly)
1 small bunch broccoli, cut into small florets*
1/2 c. peanut butter
1/2 c. hot water
4 T. lime juice
2 T. rice vinegar
4 T. tamari or soy sauce
4 T. minced garlic (use more if you like garlic)
1/2 t. ground ginger
2 scallions, minced
1/4 head cabbage, thinly sliced
1/2 c. bean sprouts
1 16 oz package extra firm tofu (not silken)
Fill a large pot 2/3 full of hot water. Bring to a boil. Add broccoli, cook for 2 minutes, then add spaghetti and boil according to package direction. Stop on the lower end of the cooking range so noodles don't become mush.
Prepare sauce while spaghetti is cooking. Combine peanut butter, hot water, lime juice, rice vinegar, tamari, garlic and ginger in a medium sauce pan. Cook over medium heat, stirring constantly, until peanut butter melts and all ingredients are combined. Simmer for 5 to 10 minutes or until slightly thickened. If mixture becomes too thick, add a little water. If mixture is too thin, mix a little cornstarch and cold water and pour into sauce.
When noodles and broccoli are finished cooking, drain water. Place cabbage, green onions and tofu in empty hot pot. Pour noodles and broccoli back in pot, cover securely with lid, and let stand for 2 to 3 minutes. Add sauce and toss to combine.
Serve immediately. If desired, top with crushed peanuts and garnish with cilantro or parsley and lime wedges.
Variation: If you like your Thai dishes hot, add some crushed red pepper or thai chili to the peanut sauce. The milder the better for me, but if you like the zip this will help.
*Note: I hate waste. I buy the bunches of broccoli rather than the florets because I know I will use the stalks and they won't go to waste. Once you remove the florets, use a vegetable peeler to remove the tough outer skin of the stalk. Slice the stalk thinly and cook stalk pieces the same way you would cook the florets.
Note #2: This does not reheat well. I do not recommend planning on leftovers.
1 12 oz package whole wheat thin spaghetti noodles (you can substitute rice noodles for a more authentic Thai dish - but you will need to adjust the cooking method accordingly)
1 small bunch broccoli, cut into small florets*
1/2 c. peanut butter
1/2 c. hot water
4 T. lime juice
2 T. rice vinegar
4 T. tamari or soy sauce
4 T. minced garlic (use more if you like garlic)
1/2 t. ground ginger
2 scallions, minced
1/4 head cabbage, thinly sliced
1/2 c. bean sprouts
1 16 oz package extra firm tofu (not silken)
Fill a large pot 2/3 full of hot water. Bring to a boil. Add broccoli, cook for 2 minutes, then add spaghetti and boil according to package direction. Stop on the lower end of the cooking range so noodles don't become mush.
Prepare sauce while spaghetti is cooking. Combine peanut butter, hot water, lime juice, rice vinegar, tamari, garlic and ginger in a medium sauce pan. Cook over medium heat, stirring constantly, until peanut butter melts and all ingredients are combined. Simmer for 5 to 10 minutes or until slightly thickened. If mixture becomes too thick, add a little water. If mixture is too thin, mix a little cornstarch and cold water and pour into sauce.
When noodles and broccoli are finished cooking, drain water. Place cabbage, green onions and tofu in empty hot pot. Pour noodles and broccoli back in pot, cover securely with lid, and let stand for 2 to 3 minutes. Add sauce and toss to combine.
Serve immediately. If desired, top with crushed peanuts and garnish with cilantro or parsley and lime wedges.
Variation: If you like your Thai dishes hot, add some crushed red pepper or thai chili to the peanut sauce. The milder the better for me, but if you like the zip this will help.
*Note: I hate waste. I buy the bunches of broccoli rather than the florets because I know I will use the stalks and they won't go to waste. Once you remove the florets, use a vegetable peeler to remove the tough outer skin of the stalk. Slice the stalk thinly and cook stalk pieces the same way you would cook the florets.
Note #2: This does not reheat well. I do not recommend planning on leftovers.
Monday, November 15
Baked Sweet Potato Fries
I'm not disclosing any big culinary secret here - Sweet Potato Fries are simple and recipes are abundant. This is just how I made them. The only difference is that next time I will make more. :~)
2 large yams (I picked long, skinny ones - easier to cut into Fry Shapes)
2 to 4 T. olive oil
1/2 t. sea salt
1/2 t. freshly ground black pepper
1 t. ground cloves
Preheat oven to 375 degrees. Line a baking sheet (or two) with foil and spray generously with cooking spray.
Scrub potatoes very well. Cut in half, then into 1/4 inch strips. Place potato strips in a large bowl or plastic bag. Add olive oil and toss to coat. Add additional olive oil if necessary to ensure that each fry is completely coated. Spread into a single layer on prepared baking sheets.
Mix seasonings together. Sprinkle evenly over all potatoes. Note: It is much easier just to sprinkle salt, pepper and cloves over the potatoes, so feel free to take shortcuts.
Bake for 30 to 40 minutes, stirring every 15 minutes to ensure even cooking. If you like a crisper fry, turn on the boiler for the last few minutes. Watch closely to prevent burning. Let cool slightly before serving.
Variation: Omit cloves and add granulated garlic for a more savory fry.
Serving suggestion: Serve with Sweet 'n Creamy Dippy Sauce.
Random Factoid: When most people think of sweet potatoes, they are actually thinking of yams. Sweet potatoes have a white flesh similar to russet or red potatoes. Yams have a dark orange flesh and are those traditionally served at Thanksgiving dinner. I personally have never made "real" sweet potato fries - I always use yams. To most people, they are one and the same.
2 large yams (I picked long, skinny ones - easier to cut into Fry Shapes)
2 to 4 T. olive oil
1/2 t. sea salt
1/2 t. freshly ground black pepper
1 t. ground cloves
Preheat oven to 375 degrees. Line a baking sheet (or two) with foil and spray generously with cooking spray.
Scrub potatoes very well. Cut in half, then into 1/4 inch strips. Place potato strips in a large bowl or plastic bag. Add olive oil and toss to coat. Add additional olive oil if necessary to ensure that each fry is completely coated. Spread into a single layer on prepared baking sheets.
Mix seasonings together. Sprinkle evenly over all potatoes. Note: It is much easier just to sprinkle salt, pepper and cloves over the potatoes, so feel free to take shortcuts.
Bake for 30 to 40 minutes, stirring every 15 minutes to ensure even cooking. If you like a crisper fry, turn on the boiler for the last few minutes. Watch closely to prevent burning. Let cool slightly before serving.
Variation: Omit cloves and add granulated garlic for a more savory fry.
Serving suggestion: Serve with Sweet 'n Creamy Dippy Sauce.
Random Factoid: When most people think of sweet potatoes, they are actually thinking of yams. Sweet potatoes have a white flesh similar to russet or red potatoes. Yams have a dark orange flesh and are those traditionally served at Thanksgiving dinner. I personally have never made "real" sweet potato fries - I always use yams. To most people, they are one and the same.
Sweet 'n Creamy Dippy Spread
I originally made this as a dip for my homemade sweet potato fries, but it was absolutely delish spread on a bagel. This could easily be adapted as a savory dip/spread by adjusting the seasonings. The boys watched me make it and STILL didn't notice the beans. Bonus: a high protein, high fiber dip/spread that tastes sweet and creamy.
1 1/2 c. cooked white beans
1/8 c. agave nectar
1/2 t. cinnamon
1/2 t. nutmeg
2 T. cashew butter
Non-dairy milk as needed
Place all ingredients except milk in a blender - preferably a high powered blender like BlendTec (but a regular blender will also work). Begin processing on low speed, drizzling milk in through opening in the lid. Use as much as needed for a smooth consistency, but remember this will be a dip/spread so it should be thick.
Process on medium high speed until very smooth. Check for taste, adding additional agave or seasonings if desired. Serve immediately or store in an airtight container in the refrigerator for several days.
Note: Cashew butter is quite expensive. I use it frequently because of the creaminess it lends to dishes, so I have it on hand. If you don't use it and don't want to buy an expensive jar for one recipe, soak a large handful of raw cashews in hot water for 30 minutes and use in place of the cashew butter, or use peanut butter or almond butter instead. These nut butters have a more distinct taste (and you will probably notice a hint of peanuts or almonds respectively), but it will still be delicious.
1 1/2 c. cooked white beans
1/8 c. agave nectar
1/2 t. cinnamon
1/2 t. nutmeg
2 T. cashew butter
Non-dairy milk as needed
Place all ingredients except milk in a blender - preferably a high powered blender like BlendTec (but a regular blender will also work). Begin processing on low speed, drizzling milk in through opening in the lid. Use as much as needed for a smooth consistency, but remember this will be a dip/spread so it should be thick.
Process on medium high speed until very smooth. Check for taste, adding additional agave or seasonings if desired. Serve immediately or store in an airtight container in the refrigerator for several days.
Note: Cashew butter is quite expensive. I use it frequently because of the creaminess it lends to dishes, so I have it on hand. If you don't use it and don't want to buy an expensive jar for one recipe, soak a large handful of raw cashews in hot water for 30 minutes and use in place of the cashew butter, or use peanut butter or almond butter instead. These nut butters have a more distinct taste (and you will probably notice a hint of peanuts or almonds respectively), but it will still be delicious.
Monday, November 8
Hearty Veggie Stew
The boys usually don't like soup for dinner, presumably because it's not very filling. The beans and barley make it stick-to-your-ribs-tasty. When I first started cooking, my almost-15-year-old said with a disgusted tone, "What has infiltrated our dinner?!?" Then when he ate it he said, "Dearest Mumsies, this soup is actually quite good!" I guess that's a compliment. :o)
1/2 c. dry barley
4 c. veggie broth
2 bay leaves
1 small onion, diced
1 T. granulated garlic (or use desired amount of fresh garlic)
2 t. dried basil
1 to 2 t. Real Salt
1 1/2 c. cooked garbanzo beans
1 12 oz can petite diced tomatoes, drained
2 small zucchini, quartered and sliced
2 large mushrooms, diced (about 3/4 cup when diced)
1/4 c. nutritional yeast
Fill a medium saucepan halfway with water, 2 cups or more, and bring to a boil. Sort and rinse dry barley. Add to pot, return to boil, and cook for 30 to 45 minutes or until very tender. Drain.
While barley is cooking, combine veggie broth and bay leaves in a very large pot. Bring to a very low boil and cook for about 2 minutes. Add onion, garlic, basil and Real Salt. Stir to combine. Simmer about 10 minutes. Add garbanzo beans and tomatoes. Reduce heat to very low, just enough to keep warm, and simmer until barley finishes cooking.
Add barley, zucchini and mushrooms to soup mix. Stir to combine. At this point it may look like there is too much "stuff" for the broth, but resist the temptation to add liquid. The zucchini and mushrooms will cook down and it will turn out perfect. Cook for about 7 to 10 minutes or until zucchini and mushrooms are very tender. Remove from heat and add nutritional yeast, stirring to combine.
Serve immediately. Makes 4 very generous portions.
1/2 c. dry barley
4 c. veggie broth
2 bay leaves
1 small onion, diced
1 T. granulated garlic (or use desired amount of fresh garlic)
2 t. dried basil
1 to 2 t. Real Salt
1 1/2 c. cooked garbanzo beans
1 12 oz can petite diced tomatoes, drained
2 small zucchini, quartered and sliced
2 large mushrooms, diced (about 3/4 cup when diced)
1/4 c. nutritional yeast
Fill a medium saucepan halfway with water, 2 cups or more, and bring to a boil. Sort and rinse dry barley. Add to pot, return to boil, and cook for 30 to 45 minutes or until very tender. Drain.
While barley is cooking, combine veggie broth and bay leaves in a very large pot. Bring to a very low boil and cook for about 2 minutes. Add onion, garlic, basil and Real Salt. Stir to combine. Simmer about 10 minutes. Add garbanzo beans and tomatoes. Reduce heat to very low, just enough to keep warm, and simmer until barley finishes cooking.
Add barley, zucchini and mushrooms to soup mix. Stir to combine. At this point it may look like there is too much "stuff" for the broth, but resist the temptation to add liquid. The zucchini and mushrooms will cook down and it will turn out perfect. Cook for about 7 to 10 minutes or until zucchini and mushrooms are very tender. Remove from heat and add nutritional yeast, stirring to combine.
Serve immediately. Makes 4 very generous portions.
Thursday, November 4
Faux Lox Bagel
This isn't really a recipe, just an idea I had for making a bagel a little more interesting. I used to really enjoy lox on a bagel, and the capers to boot were just to die for. I still eat fish on occasion(I could never give up sushi completely), but if red peppers do the trick, why use salmon? You're welcome, little fishy.
1 bagel (vegan, of course - check the ingredients)
2 to 4 T. vegan cream cheese (you can make your own from the UnCheese Cookbook or use store-bought)
1 T. capers
6 thin strips roasted red pepper - make your own from the instructions on this blog! :o)
1/2 small avocado, sliced
Toast bagel. Smear with cream cheese. Top with capers, peppers and avocado. Serve open faced or sandwich-style. Yum!
Variations: Add thinly sliced onion. Add spinach if going sandwich style (I didn't have any, sad).
Tip: Have trouble with avocados and getting them out of that annoying little peel? Here's what you do: Slice in half, then whack the pit with a large butcher knife. Twist gently to remove the pit. Keep the pit if you're not using the whole avocado - if you stick it in the container with the leftover avocado it helps keep the avocado from turning brown. While the avocado is still in the peel, cut gently with a knife, either in strips or cubes, all the way down to the peel - but don't go all the way through! Use a small spoon (like what you would use for cereal) to gently scoop the fruit away from the peel. Easy!
1 bagel (vegan, of course - check the ingredients)
2 to 4 T. vegan cream cheese (you can make your own from the UnCheese Cookbook or use store-bought)
1 T. capers
6 thin strips roasted red pepper - make your own from the instructions on this blog! :o)
1/2 small avocado, sliced
Toast bagel. Smear with cream cheese. Top with capers, peppers and avocado. Serve open faced or sandwich-style. Yum!
Variations: Add thinly sliced onion. Add spinach if going sandwich style (I didn't have any, sad).
Tip: Have trouble with avocados and getting them out of that annoying little peel? Here's what you do: Slice in half, then whack the pit with a large butcher knife. Twist gently to remove the pit. Keep the pit if you're not using the whole avocado - if you stick it in the container with the leftover avocado it helps keep the avocado from turning brown. While the avocado is still in the peel, cut gently with a knife, either in strips or cubes, all the way down to the peel - but don't go all the way through! Use a small spoon (like what you would use for cereal) to gently scoop the fruit away from the peel. Easy!
Wednesday, November 3
Asparagus and Delicata Squash
The barley makes this so chewey, nutty and delicious. I topped it with homemade alfredo sauce (from this blog) and it was absolutely delish. The delicata squash is probably my favorite, and who doesn't love asparagus? This was a win-win-win. :o)
1 large delicata squash
Drizzle olive oil
Real Salt
1 c. dry barley
1/2 lb. asparagus spears
Homemade Alfredo Sauce
Preheat oven to 350 degrees. Slice delicata squash in half lengthwise and scoop out the seeds. Drizzle with a small amount of olive oil and sprinkle with salt. Place in shallow baking dish and add enough water to make about 1/4 to 1/2 inch. Bake for 30 to 45 minutes or until very tender. Remove from oven, let cool, and remove flesh from skin. Cut into small cubes.
Once squash is in the oven, bring 3 cups of hot water to a boil in a medium saucepan. Add barley, return to boil, and simmer for about 30 minutes or until tender. Drain when cooked. Note: if you use pearled barley (which is the equivalent of white rice) it will take much less time to cook. For nutrition and taste, opt for hulled barley whenever possible.
Pour about 2 inches of water in a large skillet and bring to a boil. To prep asparagus, trim the rough, woody ends from the bottom. Cut remainder of stalks into 2 inch segments. Boil in skillet for about 5 minutes or just until tender when pierced with a fork. Do not overcook! Well, if you like mush then overcook, but if you don't, stop at 5 minutes. Drain hot water immediately. (This is a good chance to reserve the "broth" for other recipes.)
Measure out 1/2 cup barley each on four serving plates. Top with 1/4 of the squash and 1/4 of the asparagus. Top with homemade alfredo sauce. If desired, sprinkle hemp or sunflower seeds.
1 large delicata squash
Drizzle olive oil
Real Salt
1 c. dry barley
1/2 lb. asparagus spears
Homemade Alfredo Sauce
Preheat oven to 350 degrees. Slice delicata squash in half lengthwise and scoop out the seeds. Drizzle with a small amount of olive oil and sprinkle with salt. Place in shallow baking dish and add enough water to make about 1/4 to 1/2 inch. Bake for 30 to 45 minutes or until very tender. Remove from oven, let cool, and remove flesh from skin. Cut into small cubes.
Once squash is in the oven, bring 3 cups of hot water to a boil in a medium saucepan. Add barley, return to boil, and simmer for about 30 minutes or until tender. Drain when cooked. Note: if you use pearled barley (which is the equivalent of white rice) it will take much less time to cook. For nutrition and taste, opt for hulled barley whenever possible.
Pour about 2 inches of water in a large skillet and bring to a boil. To prep asparagus, trim the rough, woody ends from the bottom. Cut remainder of stalks into 2 inch segments. Boil in skillet for about 5 minutes or just until tender when pierced with a fork. Do not overcook! Well, if you like mush then overcook, but if you don't, stop at 5 minutes. Drain hot water immediately. (This is a good chance to reserve the "broth" for other recipes.)
Measure out 1/2 cup barley each on four serving plates. Top with 1/4 of the squash and 1/4 of the asparagus. Top with homemade alfredo sauce. If desired, sprinkle hemp or sunflower seeds.
Wednesday, October 27
Veggie Pizza
We're still LOVING the garden veggies. The fresh zucchini, peppers and tomatoes are real winners. The boys really dislike vegan cheeses, so I must confess I use dairy cheese for things like pizza where it's going to make a big difference. We've been really busy so I have also been using commercially prepared pizza crust mix which is NOT vegan (sadness), but it does get the kids to eat their veggies. In a perfect world I would make the pizza crust from scratch and omit the cheese entirely. :o)
1 c. homemade pizza sauce (recipe will follow)
1 pizza crust, homemade or commercially prepared
1/2 small zucchini, quartered and thinly sliced
1/4 small onion, thinly sliced
1/2 bell pepper, thinly sliced
1 small tomato, cored with seeds removed and diced
1 c. cheese (if using - can substitute vegan cheese if preferred)
Homemade Pizza Sauce
12 small tomatoes
4 cloves garlic*
1 T. basil
1 T. oregano
1 to 2 t. Real Salt
1/8 c. Nutritional Yeast
Halve tomatoes and put in blender with garlic cloves*. If you have a BlendTec, process on the Whole Juice cycle. If you don't have a BlendTec, process on medium-high speed until completely smooth. This takes about a minute.
Pour tomato mixture into a medium saucepan. Add basil, oregano and salt, adjusting for desired taste if necessary. Keep in mind that flavors will intensify as they cook. Simmer over medium heat for 30 to 45 minutes or until sauce is a deep red and has reduced in volume. Add nutritional yeast, stir to combine, and cook another minute or two. Let cool slightly while preparing the rest of the pizza. Makes more than you will need for one pizza - store the rest in the refrigerator for a few days. :o)
Meanwhile, continue with your pizza....
Prepare pizza crust if making. Preheat oven to 425 degrees. Bake crust for 3 to 4 minutes. Remove from oven and top with sauce, vegetables and cheese, if using. Bake for 10 minutes or until cheese is melted and crust edges are golden brown.
One pizza does NOT satiate my two teenage boys. I either have to offer a substantial side dish (large salad, steamed broccoli, etc) or I have to make two pizzas.
*Note: If you are using a BlendTec or other high powered blender, it is not necessary to remove the little papers from the garlic cloves - they will blend right up and you won't even know they're there! That's enough incentive for me to get the blender. :o) If you're using a regular blender, remove the ends and papers.
1 c. homemade pizza sauce (recipe will follow)
1 pizza crust, homemade or commercially prepared
1/2 small zucchini, quartered and thinly sliced
1/4 small onion, thinly sliced
1/2 bell pepper, thinly sliced
1 small tomato, cored with seeds removed and diced
1 c. cheese (if using - can substitute vegan cheese if preferred)
Homemade Pizza Sauce
12 small tomatoes
4 cloves garlic*
1 T. basil
1 T. oregano
1 to 2 t. Real Salt
1/8 c. Nutritional Yeast
Halve tomatoes and put in blender with garlic cloves*. If you have a BlendTec, process on the Whole Juice cycle. If you don't have a BlendTec, process on medium-high speed until completely smooth. This takes about a minute.
Pour tomato mixture into a medium saucepan. Add basil, oregano and salt, adjusting for desired taste if necessary. Keep in mind that flavors will intensify as they cook. Simmer over medium heat for 30 to 45 minutes or until sauce is a deep red and has reduced in volume. Add nutritional yeast, stir to combine, and cook another minute or two. Let cool slightly while preparing the rest of the pizza. Makes more than you will need for one pizza - store the rest in the refrigerator for a few days. :o)
Meanwhile, continue with your pizza....
Prepare pizza crust if making. Preheat oven to 425 degrees. Bake crust for 3 to 4 minutes. Remove from oven and top with sauce, vegetables and cheese, if using. Bake for 10 minutes or until cheese is melted and crust edges are golden brown.
One pizza does NOT satiate my two teenage boys. I either have to offer a substantial side dish (large salad, steamed broccoli, etc) or I have to make two pizzas.
*Note: If you are using a BlendTec or other high powered blender, it is not necessary to remove the little papers from the garlic cloves - they will blend right up and you won't even know they're there! That's enough incentive for me to get the blender. :o) If you're using a regular blender, remove the ends and papers.
Cashew Sour "Cream"
I totally have to give props to Vegan Coach and Sassy Knutson for this, although I did tweak her version a little to suit my own personal taste. It's absolutely unbeatable when it comes to something creamy for spreading in a burrito or dalloping on a potato. The cashews are a "healthy fat" so it's super creamy. You really do need a high power blender for this, because it will stay a little too chunky in a regular blender or food processor.
1 1/2 c. raw cashews
1 t. raw apple cider vinegar
1 t. lemon juice
1/2 t. Real Salt
1 T. nutritional yeast
1 T. white or yellow miso
1 t. olive oil
Soak cashews in very hot water for at least 30 minutes. Use enough hot water to completely cover the nuts, keeping in mind they will expand slightly as they soak. Drain, but reserve water and set aside.
Combine remaining ingredients in a blender. Add a small amount of the reserved soaking water (a tablespoon or so) and process, on very high speed (I used speed 9 in my BlendTec), for about 15 seconds. Stop and scrape sides. If mixture is too thick while processing, add a little more water at a time until it will process easily. Taste mixture, adding additional salt, vinegar or lemon juice if needed. Continue processing, 15 seconds at a time and scraping sides of blender in between, until all nuts are blended and mixture is creamy. Keep in mind you want the final consistency to be like sour cream. It takes some work, so be patient!
Makes about 1 cup of sour cream. If you're not using it all right away, it can be stored in an airtight container in the refrigerator for about a week.
1 1/2 c. raw cashews
1 t. raw apple cider vinegar
1 t. lemon juice
1/2 t. Real Salt
1 T. nutritional yeast
1 T. white or yellow miso
1 t. olive oil
Soak cashews in very hot water for at least 30 minutes. Use enough hot water to completely cover the nuts, keeping in mind they will expand slightly as they soak. Drain, but reserve water and set aside.
Combine remaining ingredients in a blender. Add a small amount of the reserved soaking water (a tablespoon or so) and process, on very high speed (I used speed 9 in my BlendTec), for about 15 seconds. Stop and scrape sides. If mixture is too thick while processing, add a little more water at a time until it will process easily. Taste mixture, adding additional salt, vinegar or lemon juice if needed. Continue processing, 15 seconds at a time and scraping sides of blender in between, until all nuts are blended and mixture is creamy. Keep in mind you want the final consistency to be like sour cream. It takes some work, so be patient!
Makes about 1 cup of sour cream. If you're not using it all right away, it can be stored in an airtight container in the refrigerator for about a week.
Thursday, October 21
Garden-Fresh Breakfast Burrito
We helped my mom "put the garden to sleep" last weekend, which means we came home with bags and bags of veggies from her garden. I get tired of eating oatmeal every morning (which is usually breakfast because I'm in a rush) and I needed to use up the veggies before they went bad. The bell pepper and zucchini I used in this reciep were VERY tiny, so it worked well for a single burrito. If you have bigger veggies simply use half and save the other half for later.
Olive oil
1 very small green bell pepper (or other pepper), thinly sliced
1/4 yellow onion, thinly sliced into half-moon pieces
1 very tiny zucchini (or half a regular small zucchini), thinly sliced
1/2 t. Southwestern seasoning
2 small roma tomatoes
1 burrito-sized tortilla
Heat a small amount of olive oil in a medium skillet over medium heat. Add pepper and onions, sauteeing until almost soft, about 2-3 minutes. Add zucchini and southwestern seasoning. Stir to evenly distribute seasoning and cook another 2 minutes.
Cut tomatoes lengthwise into quarters. Remove seeds and liquid-y centers, if desired*. (I did this because I was going to be eating it in my new car on the way to work and I didn't want burrito juice going everywhere.) Slice thinly.
Heat tortilla in a dry skillet, over a gas flame or in microwave for 10 seconds, just long enough to soften. Spread tomatoes evenly across center of tortilla. Top with cooked veggies. Add vegan sour cream, if desired. Fold bottom up, then fold sides over to form a burrito.
Makes 1 serving. If you want more than one burrito, just cook and slice more veggies.
*Note: The easiest way I have found to do this is to quarter the tomato and then slide your thumb under the seeds under cold running water.
Tip: Most veggies can be frozen for later use with very little impact on quality. For example, if I dice or slice a whole onion and only use half, I toss it in an airtight container or baggie and save it for next time. My mom likes to carmelize large batches of garlic and freeze it. You can do the same thing with peppers and other veggies. Some veggies require blanching before freezing, like spinach and broccoli. Having veggies ready to go ahead of time really cuts down on porep time, making it easier to create a vegan masterpiece.
Variations: Use any veggies you have on hand. Consider mushrooms, potatoes, avocado, spinach, broccoli, etc. I can't think of a veggie that would NOT go well sauteed up and put in a tortilla. Also consider adding grains like Quinoa or brown rice.
Olive oil
1 very small green bell pepper (or other pepper), thinly sliced
1/4 yellow onion, thinly sliced into half-moon pieces
1 very tiny zucchini (or half a regular small zucchini), thinly sliced
1/2 t. Southwestern seasoning
2 small roma tomatoes
1 burrito-sized tortilla
Heat a small amount of olive oil in a medium skillet over medium heat. Add pepper and onions, sauteeing until almost soft, about 2-3 minutes. Add zucchini and southwestern seasoning. Stir to evenly distribute seasoning and cook another 2 minutes.
Cut tomatoes lengthwise into quarters. Remove seeds and liquid-y centers, if desired*. (I did this because I was going to be eating it in my new car on the way to work and I didn't want burrito juice going everywhere.) Slice thinly.
Heat tortilla in a dry skillet, over a gas flame or in microwave for 10 seconds, just long enough to soften. Spread tomatoes evenly across center of tortilla. Top with cooked veggies. Add vegan sour cream, if desired. Fold bottom up, then fold sides over to form a burrito.
Makes 1 serving. If you want more than one burrito, just cook and slice more veggies.
*Note: The easiest way I have found to do this is to quarter the tomato and then slide your thumb under the seeds under cold running water.
Tip: Most veggies can be frozen for later use with very little impact on quality. For example, if I dice or slice a whole onion and only use half, I toss it in an airtight container or baggie and save it for next time. My mom likes to carmelize large batches of garlic and freeze it. You can do the same thing with peppers and other veggies. Some veggies require blanching before freezing, like spinach and broccoli. Having veggies ready to go ahead of time really cuts down on porep time, making it easier to create a vegan masterpiece.
Variations: Use any veggies you have on hand. Consider mushrooms, potatoes, avocado, spinach, broccoli, etc. I can't think of a veggie that would NOT go well sauteed up and put in a tortilla. Also consider adding grains like Quinoa or brown rice.
Wednesday, October 20
Homemade Spaghetti Sauce
It's Utah, it's autumn, and everyone has an abundance of tomatoes. It's nearly impossible to give tomatoes away, so when Mom sent me home with five grocery sacks full of these little babies, it was time to get cooking. This recipe is super easy, but allow some time to simmer - the longer it simmers the yummier it will be. My oldest raved about it being the best spaghetti sauce he's ever tasted. I suspect it would work marvelously in a slow cooker, but I haven't tested that yet. :o)
Olive oil
1/2 yellow onion, diced
4 cloves garlic, minced
18 small roma tomatoes*
1 T. basil (more or less to taste)
1 T. oregano (more or less to taste)
1 t. Real Salt (more or less to taste)
1/2 t. cumin (more or less to taste)
2 bay leaves
Heat a small amount of olive oil in a very large skillet. Add onion and garlic and cook, stirring frequently, until starting to brown. Meanwhile, prepare tomatoes.
Cut each tomato in half or quarters, depending on the size. Place tomatoes, all at once, in blender (I hope you have a Blend Tec or similar high powered blender, but if you don't, any blender will work). Use "Whole Juice" cycle if using a Blend Tec, or high speed in a regular blender. Tomatoes should be completely pureed. Once pureed, add all at once to hot pan with onions and garlic.
Add basil, oregano, salt and cumin, stirring to combine. Add bay leaves. It will not be very tasty at this point, and it has kind of a pink hue, but be patient. Cook, stirring frequently, over medium-low heat. Sauce will darken and thicken as it cooks. Cook at least 30 minutes, but longer if you have time, stirring and adding more seasonings as necessary.
Serve over cooked whole wheat pasta or thinly sliced vegetables - I like zucchini from the Spiralizer. Sauce can be made ahead in larger quantities, if desired. I don't usually have fresh herbs on hand (I tend to kill stuff like that), but fresh herbs would be exponentially delicious.
*Note: Feel free to substitute any kind of tomato. My romas were quite small so I had to use more than would be used for supermarket-sized tomatoes. The tomatoes filled a 1 quart blender almost to the top.
Variations: Spaghetti sauce is a great opportunity to sneak in extra veggies that picky eaters don't seem to mind. Thinly dice or slice carrots, zucchini, eggplant, mushrooms, bell pepper, spinach or pretty much anything else and cook in the sauce until tender. Yum! :o)
Olive oil
1/2 yellow onion, diced
4 cloves garlic, minced
18 small roma tomatoes*
1 T. basil (more or less to taste)
1 T. oregano (more or less to taste)
1 t. Real Salt (more or less to taste)
1/2 t. cumin (more or less to taste)
2 bay leaves
Heat a small amount of olive oil in a very large skillet. Add onion and garlic and cook, stirring frequently, until starting to brown. Meanwhile, prepare tomatoes.
Cut each tomato in half or quarters, depending on the size. Place tomatoes, all at once, in blender (I hope you have a Blend Tec or similar high powered blender, but if you don't, any blender will work). Use "Whole Juice" cycle if using a Blend Tec, or high speed in a regular blender. Tomatoes should be completely pureed. Once pureed, add all at once to hot pan with onions and garlic.
Add basil, oregano, salt and cumin, stirring to combine. Add bay leaves. It will not be very tasty at this point, and it has kind of a pink hue, but be patient. Cook, stirring frequently, over medium-low heat. Sauce will darken and thicken as it cooks. Cook at least 30 minutes, but longer if you have time, stirring and adding more seasonings as necessary.
Serve over cooked whole wheat pasta or thinly sliced vegetables - I like zucchini from the Spiralizer. Sauce can be made ahead in larger quantities, if desired. I don't usually have fresh herbs on hand (I tend to kill stuff like that), but fresh herbs would be exponentially delicious.
*Note: Feel free to substitute any kind of tomato. My romas were quite small so I had to use more than would be used for supermarket-sized tomatoes. The tomatoes filled a 1 quart blender almost to the top.
Variations: Spaghetti sauce is a great opportunity to sneak in extra veggies that picky eaters don't seem to mind. Thinly dice or slice carrots, zucchini, eggplant, mushrooms, bell pepper, spinach or pretty much anything else and cook in the sauce until tender. Yum! :o)
Friday, October 15
Roasted Eggplant with Cream Sauce
I had to make a deal with the boys that they would get ice cream if they ate it, but they ended up liking it anyway! There's something about the word "eggplant" that makes them balk, but they usually end up enjoying the recipes. I would definitely make this again, but I think I overdid it on the nutritional yeast in the sauce. The recipe for the sauce is with the scaled down amount, but feel free to adjust it if necessary.
2 small eggplant, sliced into 1/4 inch slices
2 egg replacers (like EnerG)
1 1/2 c. Italian bread crumbs
1 12 oz. package firm silken tofu
2 T. dried onion flakes
2 t. garlic powder
1 t. Real Salt
2 T. nutritional yeast
1 T. white or yellow miso paste
Non-dairy milk as needed
Preheat oven to 400 degrees. Spray a 13x9 baking dish with non-stick cooking spray or lightly coat with olive oil. Put breadcrumbs in a 1 gallon plastic bag or pour onto a large dinner plate or similar dish (the bag is much easier). Dip 1/2 eggplant slices in egg mixture, then toss in breadcrumbs. Spread out evenly in baking dish. Repeat with the second half of the eggplant slices. Bake at 400 degrees for 25 minutes or until eggplant is cooked through, turning eggplant over halfway through baking.
While eggplant is baking, prepare sauce. Put remaining ingredients except non-dairy milk into a blender. Begin processing on slow, adding non-dairy milk a little at a time as needed until a pourable consistency forms. Because we are using dried onion flakes, I recommend blending for at least a minute to incorporate the onion flakes. If you prefer, you can substitute onion powder for the onion flakes (onion flakes are just what I had on hand).
When eggplant is roasted, pour sauce evenly over eggplant slices and place back in oven. Bake for an additional 10 minutes or until sauce is heated through. Watch closely to prevent burning. Let stand for about 5 minutes before serving, as sauce will be very hot.
Variation: If you prefer, substitute 1 1/2 cups white beans for the tofu. It will be necessary to add additional liquid this way, which can either be additional non-dairy milk, vegetable broth, or water. This will increase the protein and fiber content. Yum! :o)
2 small eggplant, sliced into 1/4 inch slices
2 egg replacers (like EnerG)
1 1/2 c. Italian bread crumbs
1 12 oz. package firm silken tofu
2 T. dried onion flakes
2 t. garlic powder
1 t. Real Salt
2 T. nutritional yeast
1 T. white or yellow miso paste
Non-dairy milk as needed
Preheat oven to 400 degrees. Spray a 13x9 baking dish with non-stick cooking spray or lightly coat with olive oil. Put breadcrumbs in a 1 gallon plastic bag or pour onto a large dinner plate or similar dish (the bag is much easier). Dip 1/2 eggplant slices in egg mixture, then toss in breadcrumbs. Spread out evenly in baking dish. Repeat with the second half of the eggplant slices. Bake at 400 degrees for 25 minutes or until eggplant is cooked through, turning eggplant over halfway through baking.
While eggplant is baking, prepare sauce. Put remaining ingredients except non-dairy milk into a blender. Begin processing on slow, adding non-dairy milk a little at a time as needed until a pourable consistency forms. Because we are using dried onion flakes, I recommend blending for at least a minute to incorporate the onion flakes. If you prefer, you can substitute onion powder for the onion flakes (onion flakes are just what I had on hand).
When eggplant is roasted, pour sauce evenly over eggplant slices and place back in oven. Bake for an additional 10 minutes or until sauce is heated through. Watch closely to prevent burning. Let stand for about 5 minutes before serving, as sauce will be very hot.
Variation: If you prefer, substitute 1 1/2 cups white beans for the tofu. It will be necessary to add additional liquid this way, which can either be additional non-dairy milk, vegetable broth, or water. This will increase the protein and fiber content. Yum! :o)
Wednesday, October 13
Creamy Broccoli Soup
This soup is so thick and creamy you'd never know it didn't contain dairy. If you prefer bigger chunks of broccoli in your soup, simply leave some of the tiny florets whole. Disclaimer: it took a bit to get this to taste "just right," so there are quite a few ingredients listed. Feel free to adapt it according to your individual taste.
2 large stalks broccoli
4 c. vegetable broth
1 1/2 c. cooked white beans
1/4 c. nutritional yeast
1 T. white miso
1 T. dried onion flakes
Soy Milk, as needed
1/4 c. hemp seeds
1 to 2 T. garlic powder
2 to 3 drops liquid smoke
1 T. Tamari, soy sauce or Bragg's Liquid Aminos
1 large pinch ground nutmeg
1/2 ripe avocado
Real Salt, to taste
Cornstarch, if needed for thickening
Cut broccoli florets from stalk. Soak in a bowl of cold water mixed with about ¼ cup apple cider vinegar or lemon juice (or other edible acid) for 10 minutes. Drain and rinse. Using a vegetable peeler, remove the tough skin from the stalk of the broccoli. Cut into smaller pieces, no bigger than ½ inch. Place all broccoli in a food processor and run on low speed for a few seconds or until broccoli resembles very coarse cornmeal. If desired, leave out a handful of the smaller florets to give the soup a chunkier feel.
Put broccoli and vegetable broth in a large saucepan. Bring to a boil then reduce to a simmer, stirring frequently. Cook for about 10 minutes.
While broccoli is cooking, place beans, nutritional yeast, miso and onion flakes in a blender. Add a small amount of soy milk, less than ¼ cup, and begin to blend on low speed, adding more soy milk as necessary so it blends easily. Toward the end of the blending cycle add hemp seeds. Continue blending until smooth and creamy. Pour directly into broccoli mixture and stir to combine. Note: there is no need to clean out the blender at this point.
Add garlic powder, liquid smoke, Tamari or soy sauce and nutmeg to pot. Continue to simmer. Meanwhile, put avocado and 1 cup of soup mixture into the blender. Blend on medium speed until smooth and creamy. Use caution when opening blender lid as inner contents will be hot. Pour contents back into pot, stirring to combine. Test for taste, adding salt or additional seasonings as necessary.
Cook for about 10 minutes to cook down a little. If soup is too thin, mix a couple of tablespoons cornstarch with an equal amount of cold water, stir to dissolve, and pour slowly into soup. Cook a few more minutes to thicken.
Serve immediately or store in the refrigerator, heating before serving.
Random Factoid: You know how when you're cooking along and testing and tasting and your dish is just missing something? That Missing Something is what the Japanese call Umami. Umami are specific ingredients that are known as the Fifth Taste. Salt, soy sauce, and avocado are all examples of Umami. For more information about Umami, check out the Umami website at http://www.umamiinfo.com/. Bottom line: if your dish just needs "something," try adding a Umami - you'll probably be amazed at the results.
2 large stalks broccoli
4 c. vegetable broth
1 1/2 c. cooked white beans
1/4 c. nutritional yeast
1 T. white miso
1 T. dried onion flakes
Soy Milk, as needed
1/4 c. hemp seeds
1 to 2 T. garlic powder
2 to 3 drops liquid smoke
1 T. Tamari, soy sauce or Bragg's Liquid Aminos
1 large pinch ground nutmeg
1/2 ripe avocado
Real Salt, to taste
Cornstarch, if needed for thickening
Cut broccoli florets from stalk. Soak in a bowl of cold water mixed with about ¼ cup apple cider vinegar or lemon juice (or other edible acid) for 10 minutes. Drain and rinse. Using a vegetable peeler, remove the tough skin from the stalk of the broccoli. Cut into smaller pieces, no bigger than ½ inch. Place all broccoli in a food processor and run on low speed for a few seconds or until broccoli resembles very coarse cornmeal. If desired, leave out a handful of the smaller florets to give the soup a chunkier feel.
Put broccoli and vegetable broth in a large saucepan. Bring to a boil then reduce to a simmer, stirring frequently. Cook for about 10 minutes.
While broccoli is cooking, place beans, nutritional yeast, miso and onion flakes in a blender. Add a small amount of soy milk, less than ¼ cup, and begin to blend on low speed, adding more soy milk as necessary so it blends easily. Toward the end of the blending cycle add hemp seeds. Continue blending until smooth and creamy. Pour directly into broccoli mixture and stir to combine. Note: there is no need to clean out the blender at this point.
Add garlic powder, liquid smoke, Tamari or soy sauce and nutmeg to pot. Continue to simmer. Meanwhile, put avocado and 1 cup of soup mixture into the blender. Blend on medium speed until smooth and creamy. Use caution when opening blender lid as inner contents will be hot. Pour contents back into pot, stirring to combine. Test for taste, adding salt or additional seasonings as necessary.
Cook for about 10 minutes to cook down a little. If soup is too thin, mix a couple of tablespoons cornstarch with an equal amount of cold water, stir to dissolve, and pour slowly into soup. Cook a few more minutes to thicken.
Serve immediately or store in the refrigerator, heating before serving.
Random Factoid: You know how when you're cooking along and testing and tasting and your dish is just missing something? That Missing Something is what the Japanese call Umami. Umami are specific ingredients that are known as the Fifth Taste. Salt, soy sauce, and avocado are all examples of Umami. For more information about Umami, check out the Umami website at http://www.umamiinfo.com/. Bottom line: if your dish just needs "something," try adding a Umami - you'll probably be amazed at the results.
Tuesday, October 12
Seitan and Lentil Tacos
This was one of those "What's For Dinner?" solutions. The kids had ideas that didn't sound all that great to me, and I had ideas that didn't sound all that great to them. This is what we finally settled on - and I couldn't have been more pleased. We have plenty of leftovers for dinner tonight.
1/2 recipe Homemade Seitan or Cheater Seitan
1 c. dry lentils
2 to 3 T. olive oil
1 large onion, diced
2 cloves garlic, minced
Taco Seasoning, to taste
Tortillas
Taco Toppings (tomato, avocado, vegan sour cream, vegan cheese, spinach, lettuce, salsa, etc)
Cut seitan into 2 inch chunks (approximately) and place in food processor. Process on low for a few seconds at a time until seitan is crumbly and resembles cooked ground beef.
Fill a medium saucepan halfway with hot water, at least 3 cups. Bring to a boil. Meanwhile, sort lentils, removing any rocks or debris. Rinse under cold water. Add to saucepan, return water to boiling, and cook for approximately 30 minutes or until lentils are tender.
While lentils are cooking, heat a few tablespoons olive oil in a large skillet over medium-high heat. Add diced onion and minced garlic. Cook, stirring frequently, until onion and garlic begin to carmelize. It may be necessary to add additional olive oil if onion begins to stick to the pan. Once carmelization begins, add ground seitan and continue cooking for about 5 minutes or until seitan just starts to brown. If lentils are not yet finished cooking, reduce heat on skillet to low and stir mixture frequently to prevent burning.
Drain lentils and add to seitan mixture. Add taco seasoning, a few tablespoons at a time, until desired flavor is reached. Add approximately 1/2 cup hot water with taco seasoning, more or less as needed, to prevent seasoning from clumping. Do not add too much water as it will make your tacos too "drippy." Continue cooking and stirring until heated through.
Serve immediately on tortillas, garnishing as desired.
Note: The taco "meat" can be made ahead of time and heated through just prior to serving.
Variation: Add a 6 oz can tomato sauce or a 12 oz can petite diced tomatoes (drained) with the taco seasoning.
Variation #2 - Barley and Lentil Tacos. For one dinner we didn't have any seitan made, and it takes a considerable amount of time to prepare, so I boiled up 1/2 c. barley and used it in place of the seitan. The boys hardly noticed and the tacos got good reviews from my little critics.
1/2 recipe Homemade Seitan or Cheater Seitan
1 c. dry lentils
2 to 3 T. olive oil
1 large onion, diced
2 cloves garlic, minced
Taco Seasoning, to taste
Tortillas
Taco Toppings (tomato, avocado, vegan sour cream, vegan cheese, spinach, lettuce, salsa, etc)
Cut seitan into 2 inch chunks (approximately) and place in food processor. Process on low for a few seconds at a time until seitan is crumbly and resembles cooked ground beef.
Fill a medium saucepan halfway with hot water, at least 3 cups. Bring to a boil. Meanwhile, sort lentils, removing any rocks or debris. Rinse under cold water. Add to saucepan, return water to boiling, and cook for approximately 30 minutes or until lentils are tender.
While lentils are cooking, heat a few tablespoons olive oil in a large skillet over medium-high heat. Add diced onion and minced garlic. Cook, stirring frequently, until onion and garlic begin to carmelize. It may be necessary to add additional olive oil if onion begins to stick to the pan. Once carmelization begins, add ground seitan and continue cooking for about 5 minutes or until seitan just starts to brown. If lentils are not yet finished cooking, reduce heat on skillet to low and stir mixture frequently to prevent burning.
Drain lentils and add to seitan mixture. Add taco seasoning, a few tablespoons at a time, until desired flavor is reached. Add approximately 1/2 cup hot water with taco seasoning, more or less as needed, to prevent seasoning from clumping. Do not add too much water as it will make your tacos too "drippy." Continue cooking and stirring until heated through.
Serve immediately on tortillas, garnishing as desired.
Note: The taco "meat" can be made ahead of time and heated through just prior to serving.
Variation: Add a 6 oz can tomato sauce or a 12 oz can petite diced tomatoes (drained) with the taco seasoning.
Variation #2 - Barley and Lentil Tacos. For one dinner we didn't have any seitan made, and it takes a considerable amount of time to prepare, so I boiled up 1/2 c. barley and used it in place of the seitan. The boys hardly noticed and the tacos got good reviews from my little critics.
Roasted Acorn Squash
It's fall here along the Wasatch Front, which means cooler weather, leaves changing colors, and an abundance of fresh vegetables at Farmers' Markets. My very favorite - squash - is at its peak right now. Spaghetti squash, acorn squash, butternut squash - you name it - they're here and they're tasty. Squash takes some time to roast in the oven (it's much quicker in the microwave), but the smells wafting through the house and the intense flavor of the squash make it worth the extra time.
1 Acorn squash
Olive Oil (for drizzling)
1 T. Sucanat
1 T. All Spice
Preheat oven to 350 degrees. Cut squash in half lengthwise, from stem to end. The skin is tough, so cut it with a large knife in a place you can get some leverage on it. Scrape out seeds and stringy membranes.
Line a small baking dish with foil (optional - makes cleanup much easier). Place squash halves cavity-side up. Drizzle generously with olive oil, using more or less according to preference. Using a pastry brush, distribute olive oil evenly over the exposed flesh. Sprinkle 1/2 T. each of Sucanat and All Spice over the squash.
Pour water into the pan, approximately 1/2 to 3/4 inch deep to keep squash from burning. Place in oven and bake for one hour to one hour and fifteen minutes or until squash is very soft. Let cool slightly before serving.
Makes 2 squash halves. Obviously. :o)
Random Factoid: Most people think All Spice is a mixture of various pumpkin-pie like spices. It isn't. All Spice is actually a single spice. If you can find it whole, buy it - and then grate it as needed. The flavor of fresh All Spice can't be beat.
1 Acorn squash
Olive Oil (for drizzling)
1 T. Sucanat
1 T. All Spice
Preheat oven to 350 degrees. Cut squash in half lengthwise, from stem to end. The skin is tough, so cut it with a large knife in a place you can get some leverage on it. Scrape out seeds and stringy membranes.
Line a small baking dish with foil (optional - makes cleanup much easier). Place squash halves cavity-side up. Drizzle generously with olive oil, using more or less according to preference. Using a pastry brush, distribute olive oil evenly over the exposed flesh. Sprinkle 1/2 T. each of Sucanat and All Spice over the squash.
Pour water into the pan, approximately 1/2 to 3/4 inch deep to keep squash from burning. Place in oven and bake for one hour to one hour and fifteen minutes or until squash is very soft. Let cool slightly before serving.
Makes 2 squash halves. Obviously. :o)
Random Factoid: Most people think All Spice is a mixture of various pumpkin-pie like spices. It isn't. All Spice is actually a single spice. If you can find it whole, buy it - and then grate it as needed. The flavor of fresh All Spice can't be beat.
Friday, October 8
Oven Roasted Veggies
This was seriously so yum. I left the skin on the eggplant, which my son didn't particularly care for, but other than that it got rave reviews. I made my own Vegan Mayo, but feel free to use Veganaise or any other vegan mayo you have on hand if you prefer.
1 c. dry brown rice
2 very small or 1 medium eggplant
1 white or yellow onion
6 Roma tomatoes
8-10 baby portabello mushrooms or 1 large portabello mushroom
Olive oil
Basil
Thyme
Oregano
Real Salt
1/2 c. veggie broth
4-6 T. Vegan Mayo (if you want homemade the recipe will follow)
Grease a 13x9 baking dish with non-stick cooking spray. Preheat oven to 400 degrees. Fill a large sauce pan halfway with hot water (a minimum of 3 cups) and bring to a boil over high heat. Add rice, return to a boil, reduce heat to a simmer and cook for about 45 minutes or until rice is tender. Meanwhile, proceed with recipe.
Cut eggplant into cubes (peel before cutting if desired - I like it better with the skin on). Halve onion and slice into half-moon rings. Cut tomatoes in half lengthwise, then into three sections the other direction. Remove stems from mushrooms and slice (if using a large portabello cut into cubes).
Place all vegetables in baking dish. I deliberately left out measurements for the spices because I figure individual tastes will vary so much. Season with basil, oregano, thyme and salt according to preference. Toss veggies if desired, but this is not necessary. Drizzle with olive oil and pour veggie broth into baking dish. Cover with foil and bake at 400 degrees for 30 to 35 minutes or until highly aromatic. Remove foil and bake for an additional 5 to 10 minutes or until all vegetables are very tender.
Let stand while making Vegan Mayo (if doing so). Combine 1 12 oz package extra firm silken tofu, 1 1/2 T. ground mustard, 1 T. Apple Cider Vinegar, 1 T. Lemon Juice, and 1 t. Real Salt. Blend in a blender, food processor, or with a hand blender (the hand blender is easiest). Add additional seasonings if necessary. You could also add a little Bragg's Liquid Aminos or Nutritional Yeast if desired.
Add 4 to 6 T. Vegan Mayo to vegetable mixture, stirring to combine. If you have chosen to make your Mayo, the remainder will keep in the refrigerator for several days.
When rice is finished cooking, drain water and return to pan. Serve vegetables over the rice. Makes about 6 servings (for hungry teenage boys).
Note: I prefer to make things like sour "cream" and Vegan Mayo for the simple fact that it costs less to make it from scratch. For example, the Vegan Mayo I describe here costs no more than $1.75 (and that's if I can't find the tofu on sale which I can about half of the time), and Veganaise I have seen in health food stores costs upwards of $5.50 or more. The vegan sour cream also costs about $1.75. I have never purchased the vegan version in the store, but even the dairy version costs over $2.00 (and don't get me started on the other "costs" associated with buying commercially processed dairy). It just makes sense to make the things we can because it saves so much money. In our Great Recession, who couldn't use a little extra dough?
1 c. dry brown rice
2 very small or 1 medium eggplant
1 white or yellow onion
6 Roma tomatoes
8-10 baby portabello mushrooms or 1 large portabello mushroom
Olive oil
Basil
Thyme
Oregano
Real Salt
1/2 c. veggie broth
4-6 T. Vegan Mayo (if you want homemade the recipe will follow)
Grease a 13x9 baking dish with non-stick cooking spray. Preheat oven to 400 degrees. Fill a large sauce pan halfway with hot water (a minimum of 3 cups) and bring to a boil over high heat. Add rice, return to a boil, reduce heat to a simmer and cook for about 45 minutes or until rice is tender. Meanwhile, proceed with recipe.
Cut eggplant into cubes (peel before cutting if desired - I like it better with the skin on). Halve onion and slice into half-moon rings. Cut tomatoes in half lengthwise, then into three sections the other direction. Remove stems from mushrooms and slice (if using a large portabello cut into cubes).
Place all vegetables in baking dish. I deliberately left out measurements for the spices because I figure individual tastes will vary so much. Season with basil, oregano, thyme and salt according to preference. Toss veggies if desired, but this is not necessary. Drizzle with olive oil and pour veggie broth into baking dish. Cover with foil and bake at 400 degrees for 30 to 35 minutes or until highly aromatic. Remove foil and bake for an additional 5 to 10 minutes or until all vegetables are very tender.
Let stand while making Vegan Mayo (if doing so). Combine 1 12 oz package extra firm silken tofu, 1 1/2 T. ground mustard, 1 T. Apple Cider Vinegar, 1 T. Lemon Juice, and 1 t. Real Salt. Blend in a blender, food processor, or with a hand blender (the hand blender is easiest). Add additional seasonings if necessary. You could also add a little Bragg's Liquid Aminos or Nutritional Yeast if desired.
Add 4 to 6 T. Vegan Mayo to vegetable mixture, stirring to combine. If you have chosen to make your Mayo, the remainder will keep in the refrigerator for several days.
When rice is finished cooking, drain water and return to pan. Serve vegetables over the rice. Makes about 6 servings (for hungry teenage boys).
Note: I prefer to make things like sour "cream" and Vegan Mayo for the simple fact that it costs less to make it from scratch. For example, the Vegan Mayo I describe here costs no more than $1.75 (and that's if I can't find the tofu on sale which I can about half of the time), and Veganaise I have seen in health food stores costs upwards of $5.50 or more. The vegan sour cream also costs about $1.75. I have never purchased the vegan version in the store, but even the dairy version costs over $2.00 (and don't get me started on the other "costs" associated with buying commercially processed dairy). It just makes sense to make the things we can because it saves so much money. In our Great Recession, who couldn't use a little extra dough?
Thursday, October 7
"Fettucini" Alfredo
This is probably one of my favorite dishes, and I cannot believe I haven't posted it yet. The zucchini "noodles" make this a perfectly healthy, low-carb and low-fat dish.
2 medium zucchini
Olive Oil
1 medium onion, diced
2 cloves garlic, minced
2 T. white wine or cooking wine
1 12oz package soft silken tofu, drained
1/4 t. nutmeg
2 T. nutritional yeast
Real Salt as desired
Using a spiral slicer, slice zucchini into long, thin "noodles". If you don't have a spiral slicer, you can use a regular cheese grater to slice the zucchini, but it will not have the same effect. Still as tasty, but not as aesthetically pleasing. :o)
Pour a small amount of olive oil into a large skillet. Add onion and garlic. Saute over medium heat, stirring frequently, until onion and garlic have caramelized. Add white wine and cook for another minute or until wine has evaporated.
Place onion mixture, tofu, nutmeg, nutritional yeast and salt (if using) into a blender. Process on med-high speed for about a minute, adding a little non-dairy milk if needed to get the desired consistency.
Pour sauce into a medium saucepan over medium heat for a few minutes, or until just heated through. Do not let sauce boil. Serve immediately over zucchini.
Top with hemp, sesame or sunflower seeds, smoked paprika or parsley if desired.
Note: If you prefer not to use soy in your dishes, substitute 1 1/2 c. cooked white beans for the tofu. You will need to add significantly more liquid when blending (think veggie broth, non-dairy milk and/or water), but it will still be yummy-licious.
2 medium zucchini
Olive Oil
1 medium onion, diced
2 cloves garlic, minced
2 T. white wine or cooking wine
1 12oz package soft silken tofu, drained
1/4 t. nutmeg
2 T. nutritional yeast
Real Salt as desired
Using a spiral slicer, slice zucchini into long, thin "noodles". If you don't have a spiral slicer, you can use a regular cheese grater to slice the zucchini, but it will not have the same effect. Still as tasty, but not as aesthetically pleasing. :o)
Pour a small amount of olive oil into a large skillet. Add onion and garlic. Saute over medium heat, stirring frequently, until onion and garlic have caramelized. Add white wine and cook for another minute or until wine has evaporated.
Place onion mixture, tofu, nutmeg, nutritional yeast and salt (if using) into a blender. Process on med-high speed for about a minute, adding a little non-dairy milk if needed to get the desired consistency.
Pour sauce into a medium saucepan over medium heat for a few minutes, or until just heated through. Do not let sauce boil. Serve immediately over zucchini.
Top with hemp, sesame or sunflower seeds, smoked paprika or parsley if desired.
Note: If you prefer not to use soy in your dishes, substitute 1 1/2 c. cooked white beans for the tofu. You will need to add significantly more liquid when blending (think veggie broth, non-dairy milk and/or water), but it will still be yummy-licious.
Wednesday, October 6
Sloppy Lentils
This dish could be made in the slow cooker as well - if you're able to get up early enough in the morning to prepare it (yeah, um, that hasn't been me lately). My kids initially complained when I said I was making Sloppy Lentils, probably because they detest Sloppy Joes made from ground beef. Surprisingly, my oldest - who complained the loudest - gobbled up his serving and had seconds.
1 cup dry lentils, sorted and rinsed
Olive Oil
1 small onion, diced
1 large or 2 small cloves garlic, minced
1 6 oz can tomato sauce
1 12 oz can petite diced tomatoes, undrained
1 t. dry mustard
2 T. Bragg's Liquid Aminos
2 T. Agave nectar
Real Salt, optional
Fill a medium saucepan halfway with hot water, about 3 cups, and bring to a rigorous boil. Add lentils, return to a boil, reduce heat to medium and cook 25 to 30 minutes or until lentils are soft.
While lentils are cooking, pour a small amount of olive oil in a medium skillet over medium heat. Add onion and garlic. Cook, stirring frequently, until onions and garlic are soft and just starting to brown. Remove from heat.
Drain lentils and return to saucepan. Add cooked onion and garlic, tomato sauce, tomatoes, mustard, Bragg's, and agave. Stir to combine. Add Real Salt to taste, if desired. Bring to a light simmer over medium-low heat and cook for 20 to 30 minutes, or until heated through and sauce begins to thicken.
Serve on hamburger buns or open faced over a slice of bread. Top with vegan cheese if desired.
Makes about 8 sandwiches.
Note: There are several types of lentils (green, brown, red, black, yellow, etc). The most commonly used in the United States are green, brown and red. Brown lentils are popular because of how well they hold their shape and are great for use in salads or soups. Green and red lentils will become a little mushier when cooked, so keep this in mind when selecting lentils. Additionally, green and red lentils will cook faster than brown, so keep that in mind when gauging cooking times. I used brown lentils in this recipe. Do not mix old and new lentils together, as they will not cook evenly.
1 cup dry lentils, sorted and rinsed
Olive Oil
1 small onion, diced
1 large or 2 small cloves garlic, minced
1 6 oz can tomato sauce
1 12 oz can petite diced tomatoes, undrained
1 t. dry mustard
2 T. Bragg's Liquid Aminos
2 T. Agave nectar
Real Salt, optional
Fill a medium saucepan halfway with hot water, about 3 cups, and bring to a rigorous boil. Add lentils, return to a boil, reduce heat to medium and cook 25 to 30 minutes or until lentils are soft.
While lentils are cooking, pour a small amount of olive oil in a medium skillet over medium heat. Add onion and garlic. Cook, stirring frequently, until onions and garlic are soft and just starting to brown. Remove from heat.
Drain lentils and return to saucepan. Add cooked onion and garlic, tomato sauce, tomatoes, mustard, Bragg's, and agave. Stir to combine. Add Real Salt to taste, if desired. Bring to a light simmer over medium-low heat and cook for 20 to 30 minutes, or until heated through and sauce begins to thicken.
Serve on hamburger buns or open faced over a slice of bread. Top with vegan cheese if desired.
Makes about 8 sandwiches.
Note: There are several types of lentils (green, brown, red, black, yellow, etc). The most commonly used in the United States are green, brown and red. Brown lentils are popular because of how well they hold their shape and are great for use in salads or soups. Green and red lentils will become a little mushier when cooked, so keep this in mind when selecting lentils. Additionally, green and red lentils will cook faster than brown, so keep that in mind when gauging cooking times. I used brown lentils in this recipe. Do not mix old and new lentils together, as they will not cook evenly.
Friday, October 1
Creamy Peanut Butter Porridge
This is so simple and so delicious. I was trying to think of a healthy way to add protein to my morning oatmeal - and this hit me!
2 c. hot water
1 c. oats
1/4 c. creamy peanut butter
2 T. Sucanat
Banana, blueberries, strawberries or other fruit as desired
Almond or soy milk, if desired
Bring water to a boil in a medium saucepan. Add oats, reduce heat to medium, and stir occasionally until cooked through, about 3-5 minutes (depending on how chewy you like your oats). Remove from heat. Add peanut butter and Sucanat. Stir thoroughly to combine. Cereal will be thick and creamy. Top with bananas and almond milk, if using. Serve immediately.
Makes about 2 servings, but you can see how easy it would be to double or triple the recipe to serve more.
2 c. hot water
1 c. oats
1/4 c. creamy peanut butter
2 T. Sucanat
Banana, blueberries, strawberries or other fruit as desired
Almond or soy milk, if desired
Bring water to a boil in a medium saucepan. Add oats, reduce heat to medium, and stir occasionally until cooked through, about 3-5 minutes (depending on how chewy you like your oats). Remove from heat. Add peanut butter and Sucanat. Stir thoroughly to combine. Cereal will be thick and creamy. Top with bananas and almond milk, if using. Serve immediately.
Makes about 2 servings, but you can see how easy it would be to double or triple the recipe to serve more.
Thursday, September 30
Layered BBQ Seitan
There's nothing like having dinner ready when you come home. Since I'm a single parent, the only way that's going to happen is by relying on my long-time soul-mate: The Crock Pot. This little vittle definitely takes some prep time, so unless you're a super chipper morning person, I recommend making it the night before and sticking it in the refrigerator. The next morning all you have to do is plug it in! :o)
Olive oil
1 medium yellow onion, halved and thinly sliced
2 russet potatoes, scrubbed well and thinly sliced
1 bell pepper (any color), quartered and sliced
3 large carrots, scrubbed and sliced (leave the peels on)
1/2 recipe Homemade Seitan or Cheater Seitan, or 1 package commercially prepared seitan, sliced into small cubes
BBQ Sauce (recipe will follow)
Pour a small amount of olive oil in a large skillet and bring to medium heat. Add onion, all at once, and cook until soft. If desired, cook until onion begins to carmelize, which creates a wonderful flavor for any dish. Put onion directly in the bottom of a 4 to 6 quart slow cooker.
Spread sliced potatoes on top of hot onions, followed by peppers, carrots and seitan (in that order). Prepare BBQ Sauce.
1 6oz can tomato paste
1 t. ground mustard
2 T. apple cider vinegar
1/4 c. molasses
2 T. Sucanat
1/8 c. soy sauce*
1/8 c. Bragg's Liquid Aminos*
1 c. hot water
Combine all ingredients except water in a medium-sized bowl. Whisk until combined. Add water, whisk again, and stir continuously until all sucanat has dissolved and all ingredients are combined.
*Note: I used a single 1/4 cup measuring cup and eyeballed it halfway with soy sauce and the rest of the way with Bragg's. You can use all soy sauce or all Bragg's or any combination. I like the flavor of the soy sauce for this dish but the health benefits of Bragg's, so I use them both!
Slowly drizzle BBQ sauce over layered veggies and seitan. Do not stir! Just do your best to cover all the seitan with the sauce. It will become moist as it cooks.
Cook on low setting for 6 to 8 hours. If making ahead and sticking in the refrigerator, allow an additional hour or so of cooking time. All crock pots vary, so start checking it as close to the end of the cooking time as possible. There's nothing ickier than trying to scrub burned BBQ sauce off a crock pot.
Tip: Those little green scrubbing pads you find in the cleaning section of the grocery store make quick work of scrubbing root vegetables like potatoes and carrots. When I get them home I cut them in half and boil them to eliminate any ickiness you wouldn't want to come in contact with your food then keep them handy for food prep. It may be obvious, but don't try to use them on softer foods - only sturdy root vegetables. :o)
Olive oil
1 medium yellow onion, halved and thinly sliced
2 russet potatoes, scrubbed well and thinly sliced
1 bell pepper (any color), quartered and sliced
3 large carrots, scrubbed and sliced (leave the peels on)
1/2 recipe Homemade Seitan or Cheater Seitan, or 1 package commercially prepared seitan, sliced into small cubes
BBQ Sauce (recipe will follow)
Pour a small amount of olive oil in a large skillet and bring to medium heat. Add onion, all at once, and cook until soft. If desired, cook until onion begins to carmelize, which creates a wonderful flavor for any dish. Put onion directly in the bottom of a 4 to 6 quart slow cooker.
Spread sliced potatoes on top of hot onions, followed by peppers, carrots and seitan (in that order). Prepare BBQ Sauce.
1 6oz can tomato paste
1 t. ground mustard
2 T. apple cider vinegar
1/4 c. molasses
2 T. Sucanat
1/8 c. soy sauce*
1/8 c. Bragg's Liquid Aminos*
1 c. hot water
Combine all ingredients except water in a medium-sized bowl. Whisk until combined. Add water, whisk again, and stir continuously until all sucanat has dissolved and all ingredients are combined.
*Note: I used a single 1/4 cup measuring cup and eyeballed it halfway with soy sauce and the rest of the way with Bragg's. You can use all soy sauce or all Bragg's or any combination. I like the flavor of the soy sauce for this dish but the health benefits of Bragg's, so I use them both!
Slowly drizzle BBQ sauce over layered veggies and seitan. Do not stir! Just do your best to cover all the seitan with the sauce. It will become moist as it cooks.
Cook on low setting for 6 to 8 hours. If making ahead and sticking in the refrigerator, allow an additional hour or so of cooking time. All crock pots vary, so start checking it as close to the end of the cooking time as possible. There's nothing ickier than trying to scrub burned BBQ sauce off a crock pot.
Tip: Those little green scrubbing pads you find in the cleaning section of the grocery store make quick work of scrubbing root vegetables like potatoes and carrots. When I get them home I cut them in half and boil them to eliminate any ickiness you wouldn't want to come in contact with your food then keep them handy for food prep. It may be obvious, but don't try to use them on softer foods - only sturdy root vegetables. :o)
Monday, September 27
Banana Pudding
I'm not a huge fan of pudding, but this little vittle turned out pretty darn good. I think my bananas were a little too ripe, as the pudding had more of a runny consistency than I would have liked. I think having ripe but not brown bananas will improve the results.
1/2 c. Sucanat
1/2 c. hot water
4 bananas
1 package extra firm silken tofu, drained
1 T. vanilla extract
Combine hot water and Sucanat in a small saucepan. Bring to a boil over medium heat, stirring constantly, and cook until sugar is completely dissolved (this won't take long). Let cool for about 10 minutes.
In a food processor, combine bananas, tofu, vanilla, and sugar mixture. Process for 1 to 2 minutes or until completely smooth. Transfer to a bowl with a tight-fitting lid. Refrigerate at least 30 minutes before serving.
Makes about six servings.
Note: If using non-stick cookware for the Sucanat-water mixture, use a light hand when first stirring sugar into water. Sucanat is coarser than granulated sugar, and if not careful, you could scratch your cookware.
Note, Part 2: This is a very sweet dessert and the Sucanat brings a bold molasses-type flavor. If you like a less sweet pudding, simply reduce the amount of Sucanat to 1/4 cup.
1/2 c. Sucanat
1/2 c. hot water
4 bananas
1 package extra firm silken tofu, drained
1 T. vanilla extract
Combine hot water and Sucanat in a small saucepan. Bring to a boil over medium heat, stirring constantly, and cook until sugar is completely dissolved (this won't take long). Let cool for about 10 minutes.
In a food processor, combine bananas, tofu, vanilla, and sugar mixture. Process for 1 to 2 minutes or until completely smooth. Transfer to a bowl with a tight-fitting lid. Refrigerate at least 30 minutes before serving.
Makes about six servings.
Note: If using non-stick cookware for the Sucanat-water mixture, use a light hand when first stirring sugar into water. Sucanat is coarser than granulated sugar, and if not careful, you could scratch your cookware.
Note, Part 2: This is a very sweet dessert and the Sucanat brings a bold molasses-type flavor. If you like a less sweet pudding, simply reduce the amount of Sucanat to 1/4 cup.
Veggie Packets
I've always avoided recipes like this because they never seemed to turn out. These little packets turned out wonderfully. They would work wonderfully when camping, too. These can easily be assembled ahead of time, if desired, and refrigerated until ready to bake.
2 c. cubed seitan (1/2 recipe Cheater Seitan from this blog)
2 small eggplant, peeled and cubed
1 large russet potato, cubed
1 28 oz. can whole tomatoes, drained and cubed
1 bell pepper, any color, diced
1 small yellow onion, diced
Olive oil
Dried thyme
Garlic powder
Real Salt
Foil or parchment paper
Preheat oven to 375 degrees. Wash and cut vegetables according to instructions above. Cut four pieces of foil, approximately 12" x 16". Fold in half like a book and then unfold.
On one half of the foil, distribute vegetables evenly. Drizzle a small amount of olive oil and season with thyme, garlic powder and salt as desired. Arrange seitan on top of vegetables, drizzle a little more olive oil, and add additional seasonings.
Fold foil over vegetables and fold edges, making at least 3 creases to keep juices in while cooking. Arrange foil packets on a baking sheet and bake at 375 degrees for 40 minutes or until vegetables are tender.
Note: Cooking time will depend on size of vegetable cubes. The 40 minute recommendation is based on very small chunks of vegetables. Eggplant cooks faster than potatoes, for example, so I left the eggplant a little larger and cut the potatoes very small. If you prefer larger vegetables just increase your cooking time.
Serving Suggestions: My kids love everything in a tortilla, so they took the contents of their foil packets and wrapped it in a tortilla with some of my homemade sour cream. I like sauce on my veggies, so I topped mine with some of the sauce from the Veggie Mac n Cheeze. Vegan Alfredo or Cheesy Bean Sauce would also be delicious.
2 c. cubed seitan (1/2 recipe Cheater Seitan from this blog)
2 small eggplant, peeled and cubed
1 large russet potato, cubed
1 28 oz. can whole tomatoes, drained and cubed
1 bell pepper, any color, diced
1 small yellow onion, diced
Olive oil
Dried thyme
Garlic powder
Real Salt
Foil or parchment paper
Preheat oven to 375 degrees. Wash and cut vegetables according to instructions above. Cut four pieces of foil, approximately 12" x 16". Fold in half like a book and then unfold.
On one half of the foil, distribute vegetables evenly. Drizzle a small amount of olive oil and season with thyme, garlic powder and salt as desired. Arrange seitan on top of vegetables, drizzle a little more olive oil, and add additional seasonings.
Fold foil over vegetables and fold edges, making at least 3 creases to keep juices in while cooking. Arrange foil packets on a baking sheet and bake at 375 degrees for 40 minutes or until vegetables are tender.
Note: Cooking time will depend on size of vegetable cubes. The 40 minute recommendation is based on very small chunks of vegetables. Eggplant cooks faster than potatoes, for example, so I left the eggplant a little larger and cut the potatoes very small. If you prefer larger vegetables just increase your cooking time.
Serving Suggestions: My kids love everything in a tortilla, so they took the contents of their foil packets and wrapped it in a tortilla with some of my homemade sour cream. I like sauce on my veggies, so I topped mine with some of the sauce from the Veggie Mac n Cheeze. Vegan Alfredo or Cheesy Bean Sauce would also be delicious.
Friday, September 24
Veggie Mac N Cheeze
I already have a recipe for Mac N Cheeze on this blog, but I think this one is my New Favorite Thing. It's a great way to get kids to eat cauliflower - without having any clue they're eating it. It takes some time to make, but it is well worth the effort.
1 head cauliflower, core removed and sliced into large chunks
2 cups vegetable broth
2 bay leaves
2 c. dry macaroni noodles (whole wheat is best)
2 T. olive oil
1 T. dijon mustard
1 T. yellow or white miso paste
1/4 c. nutritional yeast (less if you find the taste of nutritional yeast to be too strong)
1/4 t. nutmeg
Real Salt (if needed)
Bread crumbs
Fill a large pot with hot water and bring to a boil. Put cauliflower pieces in boiling water and cook for 25 minutes, or until very tender. While cauliflower is cooking, bring broth and bay leaves just to a boil in a small pot. Once just starting to boil turn off heat and let sit while cauliflower finishes cooking.
Remove cauliflower from pot with a slotted spoon and put directly in blender. Keep water boiling and add macaroni noodles. Cook five minutes, drain, and soak in cold water to stop the cooking.
Add olive oil, mustard, miso, nutritional yeast, nutmeg and salt (if using) to the cauliflower in the blender. Add broth (remove bay leaves first) and process on medium speed for about 1 minute or until completely combined. Taste and adjust seasoning if needed.
Coat a 13x9 cooking dish with a small amount of olive oil or with non-stick cooking spray. Pour sauce over macaroni noodles, stirring to combine. Pour noodles and sauce into baking dish - the sauce will be runny and there should appear to be a little too much sauce for the noodles (remember, they're not totally cooked yet). Top with bread crumbs - about 1/2 cup or less should do it.
Bake macaroni in the oven at 400 degrees for 20 to 25 minutes or until macaroni is tender, sauce is bubbly and bread crumbs are starting to brown. Let stand for 5 minutes before serving.
1 head cauliflower, core removed and sliced into large chunks
2 cups vegetable broth
2 bay leaves
2 c. dry macaroni noodles (whole wheat is best)
2 T. olive oil
1 T. dijon mustard
1 T. yellow or white miso paste
1/4 c. nutritional yeast (less if you find the taste of nutritional yeast to be too strong)
1/4 t. nutmeg
Real Salt (if needed)
Bread crumbs
Fill a large pot with hot water and bring to a boil. Put cauliflower pieces in boiling water and cook for 25 minutes, or until very tender. While cauliflower is cooking, bring broth and bay leaves just to a boil in a small pot. Once just starting to boil turn off heat and let sit while cauliflower finishes cooking.
Remove cauliflower from pot with a slotted spoon and put directly in blender. Keep water boiling and add macaroni noodles. Cook five minutes, drain, and soak in cold water to stop the cooking.
Add olive oil, mustard, miso, nutritional yeast, nutmeg and salt (if using) to the cauliflower in the blender. Add broth (remove bay leaves first) and process on medium speed for about 1 minute or until completely combined. Taste and adjust seasoning if needed.
Coat a 13x9 cooking dish with a small amount of olive oil or with non-stick cooking spray. Pour sauce over macaroni noodles, stirring to combine. Pour noodles and sauce into baking dish - the sauce will be runny and there should appear to be a little too much sauce for the noodles (remember, they're not totally cooked yet). Top with bread crumbs - about 1/2 cup or less should do it.
Bake macaroni in the oven at 400 degrees for 20 to 25 minutes or until macaroni is tender, sauce is bubbly and bread crumbs are starting to brown. Let stand for 5 minutes before serving.
Tuesday, September 21
Veggie Fajitas
This recipe uses Seitan - pick either the Homemade Seitan or Cheater Seitan from this blog, or use commercially prepared seitan. Use many colors of bell peppers to make the dish look interesting. I could eat this for days and days - and the boys didn't complain. Win-win!
1 small yellow onion, thinly sliced
1 bell pepper, any color, thinly sliced
1/2 recipe Cheater Seitan thinly sliced, about 2 cups
Olive oil
Southwestern Seasoning
Heat a few tablespoons olive oil over medium heat in a large frying pan. Add onion and pepper and cook, stirring frequently, for about 5 minutes or until onion and pepper start to become soft. Add seitan and southwestern seasoning to taste. Cook an additional 5 minutes or until seitan is heated through. It may be necessary to add some additional olive oil if seitan begins to stick to the pan.
Serve immediately with tortillas, vegan sour cream, avocado, tomatoes, guacamole, vegan cheese, or any other fajita toppings.
Makes about 6 fajitas.
1 small yellow onion, thinly sliced
1 bell pepper, any color, thinly sliced
1/2 recipe Cheater Seitan thinly sliced, about 2 cups
Olive oil
Southwestern Seasoning
Heat a few tablespoons olive oil over medium heat in a large frying pan. Add onion and pepper and cook, stirring frequently, for about 5 minutes or until onion and pepper start to become soft. Add seitan and southwestern seasoning to taste. Cook an additional 5 minutes or until seitan is heated through. It may be necessary to add some additional olive oil if seitan begins to stick to the pan.
Serve immediately with tortillas, vegan sour cream, avocado, tomatoes, guacamole, vegan cheese, or any other fajita toppings.
Makes about 6 fajitas.
Cheater Seitan
I guess I'm on this seitan kick lately - it's so healthy! I call this Cheater Seitan because it's simply too easy. It's still time consuming, because of the boiling time, but it primarily consists of inactive prep time when you can be doing laundry or chillin' with a good book or whatever else it is you do. The seitan can be made ahead and will keep in the refrigerator or freezer. It's more expensive than regular Homemade Seitan, only because vital wheat gluten costs more per pound than wheat flour, but it's great if you don't have time for the "long" method.
1 cup vital wheat gluten flour
1 t. powdered ginger
1 t. garlic powder
3/4 cup warm water
2 T. Bragg's Liquid Aminos
8 cups broth or stock
1/4 small yellow onion
1 scant t. liquid smoke
Combine dry ingredients in a medium bowl. Combine wet ingredients in a separate bowl. Add wet ingredients to dry ingredients all at once, and stir to combine. It will be necessary to use your hands to completely mix the ingredients together. The dough will be rubbery.
Knead several times and let stand for five minutes. Meanwhile, bring broth or stock, onion and liquid smoke to a boil in a very large pot. Cut seitan dough into four pieces and stretch out until very thin (dough will expand A LOT when cooked).
Place dough directly into boiling water. Cover pot and cook for one hour, or longer if necessary, until seitan is firm and no longer doughey. It may take as long as 90 minutes depending on the size of your seitan pieces.
Drain and allow to cool. Slice thinly and use immediately, or store in the refrigerator for 3 to 5 days or in the freezer for several weeks.
1 cup vital wheat gluten flour
1 t. powdered ginger
1 t. garlic powder
3/4 cup warm water
2 T. Bragg's Liquid Aminos
8 cups broth or stock
1/4 small yellow onion
1 scant t. liquid smoke
Combine dry ingredients in a medium bowl. Combine wet ingredients in a separate bowl. Add wet ingredients to dry ingredients all at once, and stir to combine. It will be necessary to use your hands to completely mix the ingredients together. The dough will be rubbery.
Knead several times and let stand for five minutes. Meanwhile, bring broth or stock, onion and liquid smoke to a boil in a very large pot. Cut seitan dough into four pieces and stretch out until very thin (dough will expand A LOT when cooked).
Place dough directly into boiling water. Cover pot and cook for one hour, or longer if necessary, until seitan is firm and no longer doughey. It may take as long as 90 minutes depending on the size of your seitan pieces.
Drain and allow to cool. Slice thinly and use immediately, or store in the refrigerator for 3 to 5 days or in the freezer for several weeks.
Monday, September 20
Chi-hua-huas
This is similar to Happy Dogs in a Blanket, but fundamentally different enough that I wanted to post it. The boys love Chi-hua-huas and they are so easy.
1 package (8 count) veggie dogs
4 slices non-dairy cheese
8 whole wheat tortillas
olive oil or cooking spray
Fill a medium saucepan halfway with water and bring to a boil. Add veggie dogs and cook until heated through.
Heat tortillas in the microwave for 10 seconds each, or heat in a large skillet over medium heat. Place 1/2 piece of cheese in the center of a tortilla and top with veggie dog. Fold tortilla over each end of the veggie dog, then roll like a burrito. Secure with toothpicks. Repeat for all 8 dogs and tortillas.
Heat oven to 400 degrees. Arrange Chi-hua-huas on a cookie sheet (lined with foil, if desired). Brush lightly with a pastry brush dipped in olive oil or spray with a generous coat of cooking spray. Bake for 5 to 7 minutes, or until tortillas just start to brown. Watch closely to prevent burning. Serve immediately.
1 package (8 count) veggie dogs
4 slices non-dairy cheese
8 whole wheat tortillas
olive oil or cooking spray
Fill a medium saucepan halfway with water and bring to a boil. Add veggie dogs and cook until heated through.
Heat tortillas in the microwave for 10 seconds each, or heat in a large skillet over medium heat. Place 1/2 piece of cheese in the center of a tortilla and top with veggie dog. Fold tortilla over each end of the veggie dog, then roll like a burrito. Secure with toothpicks. Repeat for all 8 dogs and tortillas.
Heat oven to 400 degrees. Arrange Chi-hua-huas on a cookie sheet (lined with foil, if desired). Brush lightly with a pastry brush dipped in olive oil or spray with a generous coat of cooking spray. Bake for 5 to 7 minutes, or until tortillas just start to brown. Watch closely to prevent burning. Serve immediately.
Homemade Seitan
I've wanted to try Seitan from scratch for a long time, but the recipes have always seemed so overwhelming. We were bumming around the house yesterday and I finally just decided to go for it. I was amazed with the results! I will definitely be making this again. And again. And again. And probably again.
3 cups freshly ground whole wheat flour
1 1/2 cups water
Mix flour and water in a large bowl until a soft dough forms. Turn out onto a floured surface and knead for about 10 minutes, or until dough is smooth.
Return dough to the bowl and cover with warm water. Let sit for 20 minutes. Place bowl in the sink and knead the dough in the bowl full of warm water until water turns white. Replace with fresh water and continue kneading the dough under water, changing water each time it turns white (the water gets white very quickly).
I will note here that the dough is going to start getting mushy and looking like it wants to fall apart. This is NORMAL. I almost threw the batch out halfway through, but even though it has an ugly appearance, stick with it.
After six, or eight, or ten (okay, I totally lost count), the water will eventually be clear when you are kneading the dough - but it takes a long time! Don't give up. For good measure, I spent some time squeezing it under warm running water to try to eliminate some of the little wheat flakes that will inevitably remain. In retrospect, they won't make much of a difference one way or the other. The important thing is that the water is no longer white. This indicates the dough you are left with is gluten.
Okay, it doesn't look so yum when it's a ball of raw seitan. Actually, my son thought it looked a little like a dead brain. Appetizing, right? Well, once you cook it the appearance improves a little. Boil the seitan in a very large pot of broth, with a few pieces of sliced onion, some garlic, soy sauce or whatever else you like. Cook for at least an hour or until no longer doughey. Use a very large pot with a lot of broth as the seitan will about triple in size. You can also cook it in a slow cooker for 6 hours or so.
Seitan is high in protein, has zero fat, and has a chewy, meat-like texture. It will absorb the flavors of whatever you're cooking. You're not going to fool anyone into believing that seitan is meat any more than mushrooms are meat, but it makes for a very hearty, filling meal.
Update: I have learned that soaking the finished ball of raw seitan (prior to boiling) in cold water for about 15 to 20 minutes will help tighten up the gluten, making it easier to slice and cook. This step is optional, but it is totally worth it if you have the extra time. :o)
3 cups freshly ground whole wheat flour
1 1/2 cups water
Mix flour and water in a large bowl until a soft dough forms. Turn out onto a floured surface and knead for about 10 minutes, or until dough is smooth.
Return dough to the bowl and cover with warm water. Let sit for 20 minutes. Place bowl in the sink and knead the dough in the bowl full of warm water until water turns white. Replace with fresh water and continue kneading the dough under water, changing water each time it turns white (the water gets white very quickly).
I will note here that the dough is going to start getting mushy and looking like it wants to fall apart. This is NORMAL. I almost threw the batch out halfway through, but even though it has an ugly appearance, stick with it.
After six, or eight, or ten (okay, I totally lost count), the water will eventually be clear when you are kneading the dough - but it takes a long time! Don't give up. For good measure, I spent some time squeezing it under warm running water to try to eliminate some of the little wheat flakes that will inevitably remain. In retrospect, they won't make much of a difference one way or the other. The important thing is that the water is no longer white. This indicates the dough you are left with is gluten.
Okay, it doesn't look so yum when it's a ball of raw seitan. Actually, my son thought it looked a little like a dead brain. Appetizing, right? Well, once you cook it the appearance improves a little. Boil the seitan in a very large pot of broth, with a few pieces of sliced onion, some garlic, soy sauce or whatever else you like. Cook for at least an hour or until no longer doughey. Use a very large pot with a lot of broth as the seitan will about triple in size. You can also cook it in a slow cooker for 6 hours or so.
Seitan is high in protein, has zero fat, and has a chewy, meat-like texture. It will absorb the flavors of whatever you're cooking. You're not going to fool anyone into believing that seitan is meat any more than mushrooms are meat, but it makes for a very hearty, filling meal.
Update: I have learned that soaking the finished ball of raw seitan (prior to boiling) in cold water for about 15 to 20 minutes will help tighten up the gluten, making it easier to slice and cook. This step is optional, but it is totally worth it if you have the extra time. :o)
Thursday, September 16
Black Bean Hummus
I know I already have hummus on this blog, but the Black Bean Hummus was just too good not to post! Use it as a spread, a dip for veggies, or even just eat it straight off a spoon! I recently started heating hummus before eating it, and I almost like it warm better than cold.
1 1/2 c. black beans
2 T. lemon juice
2 T. minced garlic (yes, it's a lot of garlic, so this is not a date-friendly food)
1 t. cumin
1 to 2 t. Real Salt
2 T. Olive Oil
water
Place all ingredients except water into a food processor. Turn on low and process for about 30 seconds, or until beans are well mashed. Stop food processor and scrape down the sides. Add a few tablespoons of water and continue processing on low or medium speed. Add additional water as necessary to reach desired consistency, stopping periodically to scrape sides. Do not add too much water or the hummus will be too wet and become crumbly.
1 1/2 c. black beans
2 T. lemon juice
2 T. minced garlic (yes, it's a lot of garlic, so this is not a date-friendly food)
1 t. cumin
1 to 2 t. Real Salt
2 T. Olive Oil
water
Place all ingredients except water into a food processor. Turn on low and process for about 30 seconds, or until beans are well mashed. Stop food processor and scrape down the sides. Add a few tablespoons of water and continue processing on low or medium speed. Add additional water as necessary to reach desired consistency, stopping periodically to scrape sides. Do not add too much water or the hummus will be too wet and become crumbly.
Tuesday, August 17
Vegan Stir Fry
I'll be the first to admit I have been really lazy about meal preparation lately. Not only that, but the produce seems to be going bad much more quickly than normal. I decided to go for frozen veggies this week in an effort to reduce waste. I came up with this idea for dinner while browsing the frozen foods section at the store this week. It has a lot of pre-packaged ingredients, so it is not to be used every day, but we really enjoyed it and it made enough for dinner AND leftovers for my lunch tomorrow.
1 cup uncooked rice (brown is best but I only had white on hand)
1 package (16 oz) frozen veggies - I picked a Thai blend
1 jar (8 oz) Pad Thai sauce (contains a little fish sauce so technically not vegan)
1 package (8 oz) Seitan strips
Boil two cups of water. Add rice and stir. If using brown rice cook for 45 minutes and if using white rice cook for 15 minutes, or each until all water is absorbed. Add a little Real Salt for flavor if desired.
While rice is cooking, put vegetables directly into a large, hot skillet. When they are completely defrosted add seitan and stir. Cook for about 10 minutes or until vegetables are completely cooked. Add sauce, stirring well to combine. Heat through. Serve immediately over hot rice.
Makes 4 servings.
Note: If you have the time and resources (which I did not tonight) consider using fresh vegetables. Broccoli, bean sprouts, carrots, green beans, and onions (or any other fresh vegetables) could easily replace the frozen vegetables. You may need to cook it a little longer, but the fresh dish will more than make up for the extra time.
1 cup uncooked rice (brown is best but I only had white on hand)
1 package (16 oz) frozen veggies - I picked a Thai blend
1 jar (8 oz) Pad Thai sauce (contains a little fish sauce so technically not vegan)
1 package (8 oz) Seitan strips
Boil two cups of water. Add rice and stir. If using brown rice cook for 45 minutes and if using white rice cook for 15 minutes, or each until all water is absorbed. Add a little Real Salt for flavor if desired.
While rice is cooking, put vegetables directly into a large, hot skillet. When they are completely defrosted add seitan and stir. Cook for about 10 minutes or until vegetables are completely cooked. Add sauce, stirring well to combine. Heat through. Serve immediately over hot rice.
Makes 4 servings.
Note: If you have the time and resources (which I did not tonight) consider using fresh vegetables. Broccoli, bean sprouts, carrots, green beans, and onions (or any other fresh vegetables) could easily replace the frozen vegetables. You may need to cook it a little longer, but the fresh dish will more than make up for the extra time.
Friday, August 13
Happy Dogs in a Blanket
So there is this ongoing joke in my family about "happy food" because I talk a lot about how animals raised on farms are so much happier than those raised in factories, so when I made this recipe it was naturally dubbed as "Happy Dogs," even though there was no meat of any kind. I'm pretty sure the rolls aren't vegan (I didn't read the label) but they were way yummy anyway.
1 package (8 count) reduced fat crescent roll dough
1 package (8 count) veggie dogs (I like Smart Dogs)
4 slices vegan cheese
Preheat oven to 350 degrees. Line a baking sheet with foil. Cut a slit in each veggie dog that runs nearly the full length of the dog, leaving a small part on each end still connected. Do not slice through to the bottom - stop just before you get there. You are making a little pocket for the cheese.
Cut each slice of cheese in half. Fold each half into quarters and stuff cheese into the slit in the veggie dog. Using one section of crescent roll dough at a time, wrap around stuffed dog starting with the large end and finishing so that the little "tail" is on the bottom. Position cheese-side up on cookie sheet. Continue with remaining dogs and rolls until you have 8 Happy Dogs.
Bake at 350 degrees for 13-15 minutes or until rolls are beginning to brown. It will take a couple of minutes longer than the cooking time listed on the roll package. Serve immediately.
Note: Vegan cheese generally does not melt, but it should soften. This recipe is traditionally made with hot dogs and dairy cheese. If you partake of dairy and choose to do so, the dairy cheese will provide a yummy, gooey texture that kids love.
1 package (8 count) reduced fat crescent roll dough
1 package (8 count) veggie dogs (I like Smart Dogs)
4 slices vegan cheese
Preheat oven to 350 degrees. Line a baking sheet with foil. Cut a slit in each veggie dog that runs nearly the full length of the dog, leaving a small part on each end still connected. Do not slice through to the bottom - stop just before you get there. You are making a little pocket for the cheese.
Cut each slice of cheese in half. Fold each half into quarters and stuff cheese into the slit in the veggie dog. Using one section of crescent roll dough at a time, wrap around stuffed dog starting with the large end and finishing so that the little "tail" is on the bottom. Position cheese-side up on cookie sheet. Continue with remaining dogs and rolls until you have 8 Happy Dogs.
Bake at 350 degrees for 13-15 minutes or until rolls are beginning to brown. It will take a couple of minutes longer than the cooking time listed on the roll package. Serve immediately.
Note: Vegan cheese generally does not melt, but it should soften. This recipe is traditionally made with hot dogs and dairy cheese. If you partake of dairy and choose to do so, the dairy cheese will provide a yummy, gooey texture that kids love.
Saturday, July 31
Jordan's Chocolate Shake
It's summertime and the boys love milkshakes. They complain that the smoothies I make at home just aren't the same as fast food shakes (thank goodness, haha). When my youngest wouldn't let up about a Frosty or a shake from McDonald's, I decided to try to replicate the creaminess of the fast food flavor. After I got done making this Jordan said, "Mom you need to write down the ingredients and put this on your blog, but you have to name it after me." I guess it was a hit! Of course, my version is much healthier than anything you'll find under the Golden Arches. :o)
6 dates
3 to 4 scoops chocolate protein powder (they're not all vegan - check the ingredients)
1 to 2 heaping tablespoons cocoa powder
1 to 2 heaping tablespoons Sucanat
ice cubes
Almond Milk (or other non-dairy milk)
Halve dates and remove pits. Soak in hot water for 5 to 10 minutes or until very soft. Place protein powder, cocoa powder, Sucanat and ice cubes in a blender (in that order). Drain dates and add on top of ice. Let stand for about five minutes to let ice melt slightly - this step will reduce any large chunks of ice. Add about 1/2 cup almond milk and begin blending, adding additional milk until desired consistency is reached. Blend for at least one full minute to fully pulverize the dates. Serve immediately.
Makes about 3 shakes. Increase or decrease the ingredients according to taste and the number of shakes desired. Although healthy, this is still a desert. To reduce the sugar content consider omitting the Sucanat - which is exactly what I would do if I intended for this to be a workout shake.
Note: No matter how well you blend the shake, some small pieces of dates will remain. The first time I made this my oldest son thought they were little caramel chunks. Hey, I won't tell if you won't. :~)
Random factoid: Almond milk has the lowest calorie content of the any of the non-dairy milks I have encountered and, to me, tastes closest to dairy milk. I still really like soy milk, but it's higher in calories than almond milk and the health benefits of processed soy are highly debated. Almond milk will help you get those heart-healthy omega 3's and help keep your waistline under control.
Cal 164, Fat 2, Carb 24, Protein 15
6 dates
3 to 4 scoops chocolate protein powder (they're not all vegan - check the ingredients)
1 to 2 heaping tablespoons cocoa powder
1 to 2 heaping tablespoons Sucanat
ice cubes
Almond Milk (or other non-dairy milk)
Halve dates and remove pits. Soak in hot water for 5 to 10 minutes or until very soft. Place protein powder, cocoa powder, Sucanat and ice cubes in a blender (in that order). Drain dates and add on top of ice. Let stand for about five minutes to let ice melt slightly - this step will reduce any large chunks of ice. Add about 1/2 cup almond milk and begin blending, adding additional milk until desired consistency is reached. Blend for at least one full minute to fully pulverize the dates. Serve immediately.
Makes about 3 shakes. Increase or decrease the ingredients according to taste and the number of shakes desired. Although healthy, this is still a desert. To reduce the sugar content consider omitting the Sucanat - which is exactly what I would do if I intended for this to be a workout shake.
Note: No matter how well you blend the shake, some small pieces of dates will remain. The first time I made this my oldest son thought they were little caramel chunks. Hey, I won't tell if you won't. :~)
Random factoid: Almond milk has the lowest calorie content of the any of the non-dairy milks I have encountered and, to me, tastes closest to dairy milk. I still really like soy milk, but it's higher in calories than almond milk and the health benefits of processed soy are highly debated. Almond milk will help you get those heart-healthy omega 3's and help keep your waistline under control.
Cal 164, Fat 2, Carb 24, Protein 15
Wednesday, July 7
Garden Chili
Chili is one of my favorite cold weather dishes. Granted, it's July right now and quite the opposite of cold here in good ol' Salt Lake City (although we have had a relatively mellow summer so far), but we had a craving tonight and decided to go for it. Feel free to use diced fresh tomatoes rather than canned if you're feeling the urge to be super-healthy - we just didn't have them on hand. :o) This will also work wonderfully in a slow cooker, making dinner ready as soon as you walk in the door.
3 cups beans (mix or match black, kidney, white, garbanzo and/or adzuki)
1/2 small onion, minced
1 small zucchini, sliced very thinly
1/2 small bell pepper, diced
2 carrots, thinly sliced
2 cans (12oz) petite diced tomatoes, no salt added
2 cans (6 oz) tomato sauce
1/4 cup chili powder
1 t. smoked paprika
1 to 2 t. garlic powder
1/4 cup nutritional yeast
Real Salt to taste
Combine beans, onion, zucchini, bell pepper, carrots, tomatoes and tomato sauce in a large pan, stirring to combine. Add chili powder, paprika and garlic powder and stir to incorporate. Bring to a very low boil and cook for about 10 minutes or until all vegetables are tender. Turn off heat, add nutritional yeast, and let stand for 5 minutes.
This chili is excellent when served over cooked spaghetti sauce. :~)
Random Factoid: OoPs! Did you add too much nutritional yeast and the flavor is overpowering your dish? Pour in some soy milk, a little at a time. Soy milk will mellow the intense flavor of too much nutritional yeast.
Variations: If you like your dish to have more of a smokey flavor, reduce the amount of paprika and add some cumin and coriander. Also consider adding different vegetables such as spinach, fresh corn or fresh peas.
3 cups beans (mix or match black, kidney, white, garbanzo and/or adzuki)
1/2 small onion, minced
1 small zucchini, sliced very thinly
1/2 small bell pepper, diced
2 carrots, thinly sliced
2 cans (12oz) petite diced tomatoes, no salt added
2 cans (6 oz) tomato sauce
1/4 cup chili powder
1 t. smoked paprika
1 to 2 t. garlic powder
1/4 cup nutritional yeast
Real Salt to taste
Combine beans, onion, zucchini, bell pepper, carrots, tomatoes and tomato sauce in a large pan, stirring to combine. Add chili powder, paprika and garlic powder and stir to incorporate. Bring to a very low boil and cook for about 10 minutes or until all vegetables are tender. Turn off heat, add nutritional yeast, and let stand for 5 minutes.
This chili is excellent when served over cooked spaghetti sauce. :~)
Random Factoid: OoPs! Did you add too much nutritional yeast and the flavor is overpowering your dish? Pour in some soy milk, a little at a time. Soy milk will mellow the intense flavor of too much nutritional yeast.
Variations: If you like your dish to have more of a smokey flavor, reduce the amount of paprika and add some cumin and coriander. Also consider adding different vegetables such as spinach, fresh corn or fresh peas.
Sunday, June 20
Homemade Granola Part 2
I got this recipe for homemade granola from a girl at work (except that I added the agave nectar and reduced the amount of maple syrup). She tried the recipe I had previously posted on this blog and, after remarking it "smelled good but had no taste," offered me her recipe. It wasn't quite as sweet as I'm used to with granola, but it was very tasty. The next time I make it I will probably add a little Sucanat.
3 c. rolled oats
1/2 c. raw pecans, chopped
1/2 c. raw almonds, chopped
1/2 c. raw walnuts, chopped
1/4 c. agave nectar
1/4 c. pure maple syrup
1/2 t. cinnamon, more or less to taste
Preheat oven to 300 degrees. Cover a baking sheet with tin foil. Do not grease.
Place oats and chopped nuts in a large bowl. Feel free to chop the nuts as coarsely or fine as you choose. Toss to combine. (Add Sucanat at this stage if you prefer your granola sweeter). Pour agave and maple syrup directly on top of the oats mixture. Stir well with a wooden spoon until all oats are moist.
Transfer mixture to prepared baking sheet. Bake for 30 minutes, stirring after 10 and 20 minutes. Watch closely to prevent burning. Let cool completely before storing in an airtight bag for up to one week.
Variations: Add raisins or other dried fruit with the chopped nuts. Think cranberries, blueberries, strawberries or mangoes.
3 c. rolled oats
1/2 c. raw pecans, chopped
1/2 c. raw almonds, chopped
1/2 c. raw walnuts, chopped
1/4 c. agave nectar
1/4 c. pure maple syrup
1/2 t. cinnamon, more or less to taste
Preheat oven to 300 degrees. Cover a baking sheet with tin foil. Do not grease.
Place oats and chopped nuts in a large bowl. Feel free to chop the nuts as coarsely or fine as you choose. Toss to combine. (Add Sucanat at this stage if you prefer your granola sweeter). Pour agave and maple syrup directly on top of the oats mixture. Stir well with a wooden spoon until all oats are moist.
Transfer mixture to prepared baking sheet. Bake for 30 minutes, stirring after 10 and 20 minutes. Watch closely to prevent burning. Let cool completely before storing in an airtight bag for up to one week.
Variations: Add raisins or other dried fruit with the chopped nuts. Think cranberries, blueberries, strawberries or mangoes.
Wednesday, June 16
Sun-Dried Tomato and Garlic Hummus
Of all the hummus flavors I've played with, this is my favorite. It's great on wraps, pitas, as a dip for veggies, or spread on toast.
1 1/2 cup cooked garbanzo beans (or 1 12oz can, drained and rinsed well)
1/8 cup (more or less to preference) marinated sun dried tomatoes
1 to 2 T. lemon juice
1 to 2 T. tahini
2 to 3 T. minced garlic (more if you like a strong garlic flavor)
Water
Place beans, tomatoes, lemon juice, tahini and garlic in a food processor with a metal blade, starting with the lesser amounts. Pulse a few times until ingredients start to combine. Turn on low and drizzle water, a little at a time, until mixture is blending easily. Stop food processor, scrape sides, and taste - add additional ingredients if desired to taste. Continue processing, stopping occasionally to scrape sides. Hummus is finished when it is thoroughly combined and almost smooth (it will still be slightly lumpy).
Makes about 1 1/2 cups hummus. Will store in the refrigerator in an air-tight container for about a week.
Random Factoid: Most commercially prepared hummus contains a lot of olive oil, which is not inherently bad for you but it does contain a significant amount of fat. I omit the olive oil in this recipe for two reasons: 1) the sun-dried tomatoes are already contributing olive oil because they are generally packed in it and 2) I really don't think the hummus needs it anyway. If you want the olive oil, feel free to add it, drizzling a little at a time, but it will be more fattening this way.
1 1/2 cup cooked garbanzo beans (or 1 12oz can, drained and rinsed well)
1/8 cup (more or less to preference) marinated sun dried tomatoes
1 to 2 T. lemon juice
1 to 2 T. tahini
2 to 3 T. minced garlic (more if you like a strong garlic flavor)
Water
Place beans, tomatoes, lemon juice, tahini and garlic in a food processor with a metal blade, starting with the lesser amounts. Pulse a few times until ingredients start to combine. Turn on low and drizzle water, a little at a time, until mixture is blending easily. Stop food processor, scrape sides, and taste - add additional ingredients if desired to taste. Continue processing, stopping occasionally to scrape sides. Hummus is finished when it is thoroughly combined and almost smooth (it will still be slightly lumpy).
Makes about 1 1/2 cups hummus. Will store in the refrigerator in an air-tight container for about a week.
Random Factoid: Most commercially prepared hummus contains a lot of olive oil, which is not inherently bad for you but it does contain a significant amount of fat. I omit the olive oil in this recipe for two reasons: 1) the sun-dried tomatoes are already contributing olive oil because they are generally packed in it and 2) I really don't think the hummus needs it anyway. If you want the olive oil, feel free to add it, drizzling a little at a time, but it will be more fattening this way.
Spinach Hummus Wrap
The boys are visiting their father for a couple of weeks and I don't feel the need to cook a large meal just for me. I made this wrap from tossing several things together from the refrigerator, but it turned out great.
For One Wrap:
1 large tortilla or wrap
2 T. hummus
1/4 roasted bell pepper, thinly sliced
1/8 cup diced (not sliced) baby portabello mushrooms
2 T. brown rice
8 to 10 large spinach leaves (or however many will fit in your wrap)
1 to 2 T. Creamy Vegan Ranch
Note: The hyperlinks will take you to a recipe on this blog for the required ingredient.
Optional: Heat tortilla in the microwave for about 10 seconds or in a heated skillet until just warm. This step is not required considering this is a cold wrap, but it does help the tortilla to roll more easily without tearing.
Spread hummus down the center of the wrap. Top hummus with peppers, mushrooms and brown rice. Add spinach, then drizzle ranch.
Fold like a burrito, tucking the "bottom" side in first. It is helpful to use a dull knife to stuff the vegetables into the wrap so they don't fall out while rolling.
Serve immediately or wrap in foil until lunch (be sure to recycle it when you're finished). :o)
Wraps are a great way to get some veggies into your diet. Load the tortillas up with any combination of vegetables, grains, beans, nuts, or even fruits. Sauces are the key to a delicious wrap - play with vegan Ranch, Caesar, varied flavors of hummus (my favorite is sun-dried tomato), or vegan cheese sauces.
For One Wrap:
1 large tortilla or wrap
2 T. hummus
1/4 roasted bell pepper, thinly sliced
1/8 cup diced (not sliced) baby portabello mushrooms
2 T. brown rice
8 to 10 large spinach leaves (or however many will fit in your wrap)
1 to 2 T. Creamy Vegan Ranch
Note: The hyperlinks will take you to a recipe on this blog for the required ingredient.
Optional: Heat tortilla in the microwave for about 10 seconds or in a heated skillet until just warm. This step is not required considering this is a cold wrap, but it does help the tortilla to roll more easily without tearing.
Spread hummus down the center of the wrap. Top hummus with peppers, mushrooms and brown rice. Add spinach, then drizzle ranch.
Fold like a burrito, tucking the "bottom" side in first. It is helpful to use a dull knife to stuff the vegetables into the wrap so they don't fall out while rolling.
Serve immediately or wrap in foil until lunch (be sure to recycle it when you're finished). :o)
Wraps are a great way to get some veggies into your diet. Load the tortillas up with any combination of vegetables, grains, beans, nuts, or even fruits. Sauces are the key to a delicious wrap - play with vegan Ranch, Caesar, varied flavors of hummus (my favorite is sun-dried tomato), or vegan cheese sauces.
Monday, June 14
Almond Fried Rice
I got my youngest son involved helping with this recipe. We served this as a side dish, although it could easily be served as a main dish with a salad on the side. I had to fight to keep some leftovers for lunch today. If you have brown rice already cooked, it comes together in a snap.
2 T. olive oil
1/4 c. thinly sliced scallions
1/4 c. raw almonds, coarsely chopped*
2 c. cooked brown rice
1/4 c. diced roasted red and/or yellow bell peppers
2-3 T. Bragg's Liquid Aminos
Garlic Powder and Real Salt to taste
*This is a fun thing for kids to do. I put the almonds in a zip-closed bag on top of a cutting board, gave my son an unopened can of dog food (although any heavy can or object will work) and let him go nuts - no pun intended. :~) Supervise so that little fingers do not get smashed and provide direction to ensure some level of uniformity to the coarsely chopped almonds. You don't want a powder, but you don't want giant chunks of almonds either. Finish with a knife on the cutting board if necessary.
If you don't already have cooked rice on hand, fill a medium sized saucepan with water and bring to a boil. Add as much rice as desired (I always cook extra to have on hand for quick meals during the week - I usually cook 2 dry cups at a time). Regardless of how much you are making, be sure you have about 3 times as much water as rice. Boil for 45 minutes and drain. Do not rinse. Measure out 2 cups of rice for recipe. The remaining rice, once cool, can be stored in the refrigerator in an air-tight container for several days.
Heat olive oil in a large skillet. Add scallions and almonds, stirring constantly for 3 to 5 minutes or until almonds are lightly toasted. Add rice and peppers, stirring to combine. Cook for about 2 minutes, still stirring constantly, until rice and peppers are heated through. Add remaining ingredients to taste. Serve immediately.
Note #1: The Bragg's Liquid Aminos have a naturally salty flavor, so you will likely need less Real Salt than you would normally put in other recipes. Keep this in mind when flavoring your rice.
Note #2: When I made this, the ingredients had a tendency to stick to the pan. Add additional olive oil while cooking as necessary to prevent sticking.
Variations: This recipe could easily accommodate any variety of vegetables or nuts. Feel free to experiment.
2 T. olive oil
1/4 c. thinly sliced scallions
1/4 c. raw almonds, coarsely chopped*
2 c. cooked brown rice
1/4 c. diced roasted red and/or yellow bell peppers
2-3 T. Bragg's Liquid Aminos
Garlic Powder and Real Salt to taste
*This is a fun thing for kids to do. I put the almonds in a zip-closed bag on top of a cutting board, gave my son an unopened can of dog food (although any heavy can or object will work) and let him go nuts - no pun intended. :~) Supervise so that little fingers do not get smashed and provide direction to ensure some level of uniformity to the coarsely chopped almonds. You don't want a powder, but you don't want giant chunks of almonds either. Finish with a knife on the cutting board if necessary.
If you don't already have cooked rice on hand, fill a medium sized saucepan with water and bring to a boil. Add as much rice as desired (I always cook extra to have on hand for quick meals during the week - I usually cook 2 dry cups at a time). Regardless of how much you are making, be sure you have about 3 times as much water as rice. Boil for 45 minutes and drain. Do not rinse. Measure out 2 cups of rice for recipe. The remaining rice, once cool, can be stored in the refrigerator in an air-tight container for several days.
Heat olive oil in a large skillet. Add scallions and almonds, stirring constantly for 3 to 5 minutes or until almonds are lightly toasted. Add rice and peppers, stirring to combine. Cook for about 2 minutes, still stirring constantly, until rice and peppers are heated through. Add remaining ingredients to taste. Serve immediately.
Note #1: The Bragg's Liquid Aminos have a naturally salty flavor, so you will likely need less Real Salt than you would normally put in other recipes. Keep this in mind when flavoring your rice.
Note #2: When I made this, the ingredients had a tendency to stick to the pan. Add additional olive oil while cooking as necessary to prevent sticking.
Variations: This recipe could easily accommodate any variety of vegetables or nuts. Feel free to experiment.
Thursday, June 10
Balsamic Vinaigrette Dressing
This is included in one of my other posts, but as requested, I am posting it by itself so it is easier to find. This is a basic balsamic vinaigrette dressing that comes together in a snap and can be served immediately, although the flavors tend to blend when stored in the refrigerator for a while.
1/2 c. balsamic vinegar
1/4 c. cold-pressed olive oil
1/2 t. crushed black pepper
1/2 t. Real Salt
1/2 t. garlic powder OR 1 T. minced fresh garlic
Combine all ingredients in a jar or container fitted with a leak-proof lid (the leak-proof part is VERY important). Shake vigorously for about 1 minute. If not serving right away, shake vigorously again immediately before serving. Will keep for a while in the refrigerator (not quite sure how long - I always use it up before it goes bad).
Feel free to vary the ratios. If you like a stronger dressing, use more vinegar. If you like a milder, creamier dressing, use more olive oil. Same idea with the seasonings - start small and add more as needed to suit your taste.
Serving Suggestion: This is good on salads, of course, particularly spinach salads - but don't stop there. Drizzle it on sandwiches and vegetables. Add to soups for some zip. Or, my personal favorite, use it as a dipping sauce for foccasia bread or any other hard bread or rolls (this method is also known as Italian Butter).
1/2 c. balsamic vinegar
1/4 c. cold-pressed olive oil
1/2 t. crushed black pepper
1/2 t. Real Salt
1/2 t. garlic powder OR 1 T. minced fresh garlic
Combine all ingredients in a jar or container fitted with a leak-proof lid (the leak-proof part is VERY important). Shake vigorously for about 1 minute. If not serving right away, shake vigorously again immediately before serving. Will keep for a while in the refrigerator (not quite sure how long - I always use it up before it goes bad).
Feel free to vary the ratios. If you like a stronger dressing, use more vinegar. If you like a milder, creamier dressing, use more olive oil. Same idea with the seasonings - start small and add more as needed to suit your taste.
Serving Suggestion: This is good on salads, of course, particularly spinach salads - but don't stop there. Drizzle it on sandwiches and vegetables. Add to soups for some zip. Or, my personal favorite, use it as a dipping sauce for foccasia bread or any other hard bread or rolls (this method is also known as Italian Butter).
Homemade Granola
This granola is quite tasty, but much softer than commercially prepared granola. Be sure to watch it closely so it doesn't burn.
1/2 c. peanut butter
1/4 c. agave nectar
2 T Earth Balance (or other non-dairy butter)
2 c. oats
1/2 c. almonds, chopped
2 T. ground flax seed
1/2 c. raisins
1/2 c. dried cranberries*
Other nuts or seeds as desired
Cinnamon, nutmeg and/or allspice if desired
Melt peanut butter, agave and Earth Balance in a very large skillet. Combine dry ingredients in a large bowl (including seasonings if using), then add to pan containing liquid ingredients. Cook for about 3 minutes over medium heat.
Transfer to a baking sheet covered with foil and coated with cooking spray. Spread granola mixture evenly on baking sheet. Bake at 350 degrees for 15 minutes. Remove from oven, stir, and bake an additional 15 minutes.
Remove from oven and let cool. Store in a zip-closed gallon storage bag for up to two weeks (for longer storage, keep in refrigerator).
*The most popular variety of dried cranberries are Craisins, which are produced with added sugar (and refined sugar is not vegan because it is bleached with charred animal bones). Recently at the health food store I found dried cranberries with NO sugar that were sweetened with apple juice. They were a little more money, but they were well worth it - if dried fruit can be juicy, these were. :~)
Variation(s): There is no limit to what you can do with homemade granola. Let this recipe simply be a springboard. Add different types of nuts and seeds, dried fruit, coconut, etc until you find something you like. Depending on how strictly vegan you want your recipes, you could even use honey in place of the agave nectar. I personally prefer agave because of the low glycemic index, but it's up to you. :o)
1/2 c. peanut butter
1/4 c. agave nectar
2 T Earth Balance (or other non-dairy butter)
2 c. oats
1/2 c. almonds, chopped
2 T. ground flax seed
1/2 c. raisins
1/2 c. dried cranberries*
Other nuts or seeds as desired
Cinnamon, nutmeg and/or allspice if desired
Melt peanut butter, agave and Earth Balance in a very large skillet. Combine dry ingredients in a large bowl (including seasonings if using), then add to pan containing liquid ingredients. Cook for about 3 minutes over medium heat.
Transfer to a baking sheet covered with foil and coated with cooking spray. Spread granola mixture evenly on baking sheet. Bake at 350 degrees for 15 minutes. Remove from oven, stir, and bake an additional 15 minutes.
Remove from oven and let cool. Store in a zip-closed gallon storage bag for up to two weeks (for longer storage, keep in refrigerator).
*The most popular variety of dried cranberries are Craisins, which are produced with added sugar (and refined sugar is not vegan because it is bleached with charred animal bones). Recently at the health food store I found dried cranberries with NO sugar that were sweetened with apple juice. They were a little more money, but they were well worth it - if dried fruit can be juicy, these were. :~)
Variation(s): There is no limit to what you can do with homemade granola. Let this recipe simply be a springboard. Add different types of nuts and seeds, dried fruit, coconut, etc until you find something you like. Depending on how strictly vegan you want your recipes, you could even use honey in place of the agave nectar. I personally prefer agave because of the low glycemic index, but it's up to you. :o)
Un-Stuffed Cabbage
This recipe wasn't fantastic, but it was good and healthy so I'm going to post it. The next time I make it I will play around with the spices a bit and see if that makes a difference. The kids said they enjoyed it for dinner, but they were NOT thrilled about the idea of leftovers. You'll have to try it for yourself. Next time I might cook the rice separately and add at the end of the cooking cycle just to heat through.
1 head Napa cabbage, thinly sliced
1 cup uncooked brown rice
2 cans (12 oz) petite diced tomatoes
1 small sweet onion, diced
1 bell pepper (color of choice), diced
1/4 cup powdered vegetable broth
1 T. Real Salt
2 T. Bragg's Liquid Aminos
3 T. minced garlic
1 T. Emeril's Southwestern Essence seasoning (or other similar seasoning)
2 cups hot water
Combine all ingredients in a slow cooker. Stir to combine ingredients, taking care to ensure all rice is covered by liquid. Cook on low for about 6 hours or until rice is tender.
Makes many, many servings. Recipe can be halved if you're not cooking for an army. :o)
1 head Napa cabbage, thinly sliced
1 cup uncooked brown rice
2 cans (12 oz) petite diced tomatoes
1 small sweet onion, diced
1 bell pepper (color of choice), diced
1/4 cup powdered vegetable broth
1 T. Real Salt
2 T. Bragg's Liquid Aminos
3 T. minced garlic
1 T. Emeril's Southwestern Essence seasoning (or other similar seasoning)
2 cups hot water
Combine all ingredients in a slow cooker. Stir to combine ingredients, taking care to ensure all rice is covered by liquid. Cook on low for about 6 hours or until rice is tender.
Makes many, many servings. Recipe can be halved if you're not cooking for an army. :o)
Eating Lower on the Food Chain
No recipe today, I'm afraid, I made salad for dinner last night and salad for lunch today. Boring. But, I just read a very interesting article called How To Be a Savvy Cheapskate on the US World News and World Report. (You can see the full article here - note: I am neither endorsing nor not endorsing this article, I am just referencing some comments within the article that hit home for me).
Under the subheading Aside from driving less and being happy with a smaller house, what other significant things should we cut back on? the author discusses my favorite thing: food. He writes about how eating "lower on the food chain" is important to saving money. Fast food costs, on average, 80% more than preparing meals at home. Additionally, most Americans waste at least 25% of the food they purchase. By learning proper storage techniques and making sure you use what you buy, you can further eliminate the 25% he talks about.
Eating lower on the food chain means eating plant-based foods - beans and lentils, vegetables, fruit, and whole grains. The author recommends never spending more than $1 per pound for food. If taken on an average, I think this is possible. However, things like apples, pears, and even broccoli can cost upwards of $1.50 per pound and sometimes more. Other foods, like potatoes and tomatoes in season will cost less than $1 per pound, so I think it can even out. It makes sense to stick to the lower priced foods, and your grocery budget will benefit greatly simply by sticking to plant-based (aka VEGAN) foods.
Think about it - I've said it before, but vegetables generally don't shrink when you cook them like meat does (although there are exceptions - spinach shrinks like Alice when she drinks the magic potion in Wonderland), but grains, beans and legumes all expand, beans expand further when sprouted, and other vegetables such as tomatoes, carrots and broccoli undergo very little change in size when cooked. Overall, plant based foods are a much better bang for your buck.
Guess what else shrinks? Your waistline! I must admit, I have not been avid about my veganism, having "cheated" here and there much more than I am comfortable with. I recently made a commitment to eat strictly vegan for 30 days (absolutely no cheating) and guess what? I'm starting to fit into pants I wouldn't have dreamed of wearing a month ago. "Eating lower on the food chain" is not only better for our health, but it's also better for the planet, reducing our carbon footprint by using less resources.
My hope when for you when you read this is not to quickly reject it for any number of possible reasons (I'm sure there are many), but to try it. You don't have to do it all at once. Start with one step and gradually make it part of your life, then gradually add another and another. For example, you might start by committing to eat at least one fruit or vegetable (salad counts) with every meal. Once you've done that enough that it becomes a habit, you might make a commitment to switch from white rice to brown, or from white flour to whole wheat flour (including bread and tortillas made from said flower). Then you might choose to switch from cow's milk to many of the non-dairy milk options (such as oat, almond, soy or hemp). These are just examples. I would be happy to help in any way I can - just ask.
If I accomplish nothing more than getting people to eat a few more plant-based recipes in lieu of animal based recipes, then I am happy - and so is our Mother. :o) As is stated in the closing lines of the popular documentary Food, Inc., we are voting for what kind of planet we want, we are voting for how we want our food prepared, we are voting for how many pesticides we want in our food, and we are voting how many resources used to make our food. With every bite, we vote. Make your vote count.
Under the subheading Aside from driving less and being happy with a smaller house, what other significant things should we cut back on? the author discusses my favorite thing: food. He writes about how eating "lower on the food chain" is important to saving money. Fast food costs, on average, 80% more than preparing meals at home. Additionally, most Americans waste at least 25% of the food they purchase. By learning proper storage techniques and making sure you use what you buy, you can further eliminate the 25% he talks about.
Eating lower on the food chain means eating plant-based foods - beans and lentils, vegetables, fruit, and whole grains. The author recommends never spending more than $1 per pound for food. If taken on an average, I think this is possible. However, things like apples, pears, and even broccoli can cost upwards of $1.50 per pound and sometimes more. Other foods, like potatoes and tomatoes in season will cost less than $1 per pound, so I think it can even out. It makes sense to stick to the lower priced foods, and your grocery budget will benefit greatly simply by sticking to plant-based (aka VEGAN) foods.
Think about it - I've said it before, but vegetables generally don't shrink when you cook them like meat does (although there are exceptions - spinach shrinks like Alice when she drinks the magic potion in Wonderland), but grains, beans and legumes all expand, beans expand further when sprouted, and other vegetables such as tomatoes, carrots and broccoli undergo very little change in size when cooked. Overall, plant based foods are a much better bang for your buck.
Guess what else shrinks? Your waistline! I must admit, I have not been avid about my veganism, having "cheated" here and there much more than I am comfortable with. I recently made a commitment to eat strictly vegan for 30 days (absolutely no cheating) and guess what? I'm starting to fit into pants I wouldn't have dreamed of wearing a month ago. "Eating lower on the food chain" is not only better for our health, but it's also better for the planet, reducing our carbon footprint by using less resources.
My hope when for you when you read this is not to quickly reject it for any number of possible reasons (I'm sure there are many), but to try it. You don't have to do it all at once. Start with one step and gradually make it part of your life, then gradually add another and another. For example, you might start by committing to eat at least one fruit or vegetable (salad counts) with every meal. Once you've done that enough that it becomes a habit, you might make a commitment to switch from white rice to brown, or from white flour to whole wheat flour (including bread and tortillas made from said flower). Then you might choose to switch from cow's milk to many of the non-dairy milk options (such as oat, almond, soy or hemp). These are just examples. I would be happy to help in any way I can - just ask.
If I accomplish nothing more than getting people to eat a few more plant-based recipes in lieu of animal based recipes, then I am happy - and so is our Mother. :o) As is stated in the closing lines of the popular documentary Food, Inc., we are voting for what kind of planet we want, we are voting for how we want our food prepared, we are voting for how many pesticides we want in our food, and we are voting how many resources used to make our food. With every bite, we vote. Make your vote count.
Monday, June 7
Baked Falafel Burgers
While at the store the other day I was looking for something healthy and vegan that the kids wouldn't balk at (they've been doing a lot of balking lately). I came across some packaged falafel. I had never eaten falafel before, but the ingredients were wholesome so I figured we'd give it a try. I was completely amazed at the results. I thought, "If the packaged mix is this good, they're probably to die for when homemade!" I didn't like that it was fried in oil, so I surfed the web to get the gist of the ingredients and then made these tonight for dinner. I decided to bake them with cooking spray instead of frying them in oil. It worked like a charm! They got great reviews from the kids.
1 1/2 cup cooked garbanzo beans
1/2 cup cooked mung beans (optional)*
1 small sweet onion
1 large handful fresh spinach leaves
3 T. whole wheat flour
1 T. parsley
1 t. ground coriander
1 t. ground cumin
1 T. Real Salt
2 T. minced garlic
1/2 t. freshly ground black pepper
* Mung beans are not a traditional ingredient in falafel. I added them because a) I had them on hand and b) I was afraid the garbanzo beans were not going to yield enough food for my growing teenage boys to devour. As it is, it would have worked out fine without them, but fine with them, too. Fava beans or white beans would also work, or simply use more garbanzo beans (I just happen to store mine in 1 1/2 cup portions).
Preheat oven to 400 degrees. If using canned garbanzo beans rinse very well. Spread garbanzo beans onto a single layer atop paper towels and allow to dry.
Put garbanzo beans, mung beans (if using) and onion in a food processor and blend on low setting until very well combined. Add spinach and process to incorporate. Add seasonings and pulse a few times until fully mixed. It will be necessary to stop the food processor and scrape the sides numerous times during the blending process. The mixture will be wet and very crumbly. Resist the temptation to add liquids - you won't be able to form the patties if the mixture is too wet and it won't cook properly.
Put mixture into a large bowl and stir with a wooden spoon to ensure seasonings have blended well, adding additional seasonings if necessary to taste. The mixture should stick together when squeezed gently. If it does not, add additional flour.
Line a baking sheet with foil and coat generously with cooking spray. Form mixture into six hamburger-sized patties (they will not shrink like beef does) and gently arrange on cooking sheet. The mixture will be wet and squishy. Spray tops of falafel burgers with additional cooking spray. Bake for 15 minutes. Flip and spray again with cooking spray. Bake an additional 15 minutes. Falafel should be browned on both sides. If it is not, bake an additional 5 minutes at a time, turning frequently, until browned. The insides will still be slightly moist.
Makes 6 burgers. We eat them like regular hamburgers with lettuce, tomatoes, onions, etc. However, falafel is traditionally served in a pita with a cool cucumber dressing, which is also an option. They tend to get a little more crumbly when stored, so if storing is necessary, make sure the patties are not disturbed to keep them intact.
Cal 95; Fat >1; Carb 18; Fiber 4; Protein 4
Note: If you object to using generous portions of cooking spray, which some people might, it would be perfectly acceptable to use a light coat of olive oil. Keep in mind this will skew the nutritional facts, adding fat and calories to the final count.
1 1/2 cup cooked garbanzo beans
1/2 cup cooked mung beans (optional)*
1 small sweet onion
1 large handful fresh spinach leaves
3 T. whole wheat flour
1 T. parsley
1 t. ground coriander
1 t. ground cumin
1 T. Real Salt
2 T. minced garlic
1/2 t. freshly ground black pepper
* Mung beans are not a traditional ingredient in falafel. I added them because a) I had them on hand and b) I was afraid the garbanzo beans were not going to yield enough food for my growing teenage boys to devour. As it is, it would have worked out fine without them, but fine with them, too. Fava beans or white beans would also work, or simply use more garbanzo beans (I just happen to store mine in 1 1/2 cup portions).
Preheat oven to 400 degrees. If using canned garbanzo beans rinse very well. Spread garbanzo beans onto a single layer atop paper towels and allow to dry.
Put garbanzo beans, mung beans (if using) and onion in a food processor and blend on low setting until very well combined. Add spinach and process to incorporate. Add seasonings and pulse a few times until fully mixed. It will be necessary to stop the food processor and scrape the sides numerous times during the blending process. The mixture will be wet and very crumbly. Resist the temptation to add liquids - you won't be able to form the patties if the mixture is too wet and it won't cook properly.
Put mixture into a large bowl and stir with a wooden spoon to ensure seasonings have blended well, adding additional seasonings if necessary to taste. The mixture should stick together when squeezed gently. If it does not, add additional flour.
Line a baking sheet with foil and coat generously with cooking spray. Form mixture into six hamburger-sized patties (they will not shrink like beef does) and gently arrange on cooking sheet. The mixture will be wet and squishy. Spray tops of falafel burgers with additional cooking spray. Bake for 15 minutes. Flip and spray again with cooking spray. Bake an additional 15 minutes. Falafel should be browned on both sides. If it is not, bake an additional 5 minutes at a time, turning frequently, until browned. The insides will still be slightly moist.
Makes 6 burgers. We eat them like regular hamburgers with lettuce, tomatoes, onions, etc. However, falafel is traditionally served in a pita with a cool cucumber dressing, which is also an option. They tend to get a little more crumbly when stored, so if storing is necessary, make sure the patties are not disturbed to keep them intact.
Cal 95; Fat >1; Carb 18; Fiber 4; Protein 4
Note: If you object to using generous portions of cooking spray, which some people might, it would be perfectly acceptable to use a light coat of olive oil. Keep in mind this will skew the nutritional facts, adding fat and calories to the final count.
Sunday, June 6
Whole Wheat Peanut Butter Cookies
Yes, they're vegan - and delicious! They're not health food by any stretch of the imagination, but they're much better for you than something bought commercially or recipes that have two sticks of butter as the first ingredient. :o) If you have a wheat grinder or a BlendTec (or similar high powered blender), it is preferable to grind the wheat immediately before using it in the recipe. If you don't have one of these blenders, using commercially prepared whole wheat flour will work.
3/4 cup peanut butter
1/2 cup Earth Balance (or other vegan butter)
1 T. vanilla extract
3 T. soy milk
3/4 cup Sucanat
2 T. ground flax seed
3 T. water
1 3/4 cup finely ground wheat OR commercially prepared whole wheat flour
2 T. gluten flour*
3/4 t. salt
3/4 t. baking soda
Preheat oven to 375 degrees.
Cream peanut butter, Earth Balance, vanilla, soy milk and Sucanat in a large bowl. Mix flax and water together in a small bowl and let stand for about 5 minutes, or until an "eggy" consistency. Add to peanut butter mixture and beat until combined.
Grind wheat (if doing so) and combine flour with salt, gluten and baking soda. Add to peanut butter mixture and beat to combine. Mixture will be very thick.
Form balls of dough slightly smaller than a golf ball using two spoons or your hands. Place on cookie sheet at least one inch apart. Flatten with a fork in a criss-cross pattern. Bake for about 8 minutes or until no longer doughey. Remove from cookie sheet immediately and cool on a wire rack or paper towels.
*The gluten flour is optional. It works to help "soften" the whole wheat flour. The cookies will still work without the gluten flour, but the resulting cookie will be drier and more crumbly.
Makes about 32 cookies.
Tip: Whole wheat is highly nutritious, and by grinding it right before incorporating into a recipe you maintain the nutritional value in the wheat. However, as the ground wheat sits, it rapidly loses its nutritional value. Store any leftover wheat in the refrigerator in an air-tight container and use within 5 days.
3/4 cup peanut butter
1/2 cup Earth Balance (or other vegan butter)
1 T. vanilla extract
3 T. soy milk
3/4 cup Sucanat
2 T. ground flax seed
3 T. water
1 3/4 cup finely ground wheat OR commercially prepared whole wheat flour
2 T. gluten flour*
3/4 t. salt
3/4 t. baking soda
Preheat oven to 375 degrees.
Cream peanut butter, Earth Balance, vanilla, soy milk and Sucanat in a large bowl. Mix flax and water together in a small bowl and let stand for about 5 minutes, or until an "eggy" consistency. Add to peanut butter mixture and beat until combined.
Grind wheat (if doing so) and combine flour with salt, gluten and baking soda. Add to peanut butter mixture and beat to combine. Mixture will be very thick.
Form balls of dough slightly smaller than a golf ball using two spoons or your hands. Place on cookie sheet at least one inch apart. Flatten with a fork in a criss-cross pattern. Bake for about 8 minutes or until no longer doughey. Remove from cookie sheet immediately and cool on a wire rack or paper towels.
*The gluten flour is optional. It works to help "soften" the whole wheat flour. The cookies will still work without the gluten flour, but the resulting cookie will be drier and more crumbly.
Makes about 32 cookies.
Tip: Whole wheat is highly nutritious, and by grinding it right before incorporating into a recipe you maintain the nutritional value in the wheat. However, as the ground wheat sits, it rapidly loses its nutritional value. Store any leftover wheat in the refrigerator in an air-tight container and use within 5 days.
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