Breakfast Split

Okay, so I totally stole this from The Biggest Loser Family Cookbook with just two tiny twists, so I really can't call it my own. It's just too good not to include, though. A banana split - for breakfast? Doesn't that go against everything pure and wholesome? Well, not if you stick to the good stuff. The boys are on a 5-day streak with this dish for breakfast.

Disclaimer: The chocolate syrup definitely isn't vegan, so you can either leave it out, make your own (I'm going to work on that this weekend) or substitute strawberry syrup or agave nectar if you feel strongly about a completely vegan dish.

1 banana, sliced in half lengthwise
1/4 c. vanilla flavored soy yogurt
1 large or 2 small strawberries, stems removed and diced
1 T. granola or other crunchy vegan cereal
Drizzle sugar-free chocolate syrup

Place sliced banana on a plate or in a bowl. Place yogurt in the center of the banana. Top with strawberries and sprinkle granola. Drizzle chocolate syrup.

To make strawberry sauce (instead of chocolate sauce), blend 3-4 large strawberries with 1-2 T. agave nectar until smooth. Store leftovers covered in the refrigerator for 4-5 days.

Note: Some people have an allergy to soy or choose to avoid soy for a number of reasons. If this is the case, there are other non-dairy yogurts you can use, including rice yogurt and yogurt made from coconut milk. These tend to be more expensive, but they're a wonderful alternative to soy.

Spaghetti Squash with Cream Sauce

Oh. My. Yum. Seriously, I don't know what else to say. The sauce is so smooth and creamy you'd never suspect it didn't contain dairy. Who says being vegan means you can't have cream sauces?

1 large spaghetti squash
Olive oil (for drizzling)
1 recipe of the sauce from Un-Beef Stroganoff; omit mushrooms and beans
1/2 t. garlic powder
1/4 c. sun dried tomatoes
Chives or green onions for garnish (optional)

Split spaghetti squash lengthwise with a large knife and scoop out seeds. This can be a little tricky as the skin is very tough. Use a large knife and work on a cutting surface that's low enough to give you good leverage on the squash.

Line a baking sheet with foil. Set spaghetti squash on baking sheet, cavity side up, and drizzle a small amount of olive oil onto the squash, just enough to barely cover the exposed flesh. Sprinkle a little salt, if desired. Turn over, cavity side down, and bake at 350 degrees for about an hour, or until the squash easily pulls away from the skin with a fork. Do not over-bake as squash will become, well, squashy. :~)

While squash is baking, prepare sauce, adding the garlic powder and sun dried tomatoes with the other ingredients.

When squash is finished cooking, flip it over and allow to cool for about 10 minutes, or until cool enough to handle. Using a fork, gently scrape the squash away from the sides. It should come off in little spaghetti-like strands (get it? spaghetti squash?). Scoop onto serving plates and cover with sauce. Garnish with chives or green onions, if desired.

Makes 4 servings.

Note: If you are using sun dried tomatoes that are marinated in olive oil, reduce the amount of olive oil in the sauce to 3 T. rather than the prescribed 1/4 cup.
Another Note: If you simply don't have time to bake the spaghetti squash (sigh, sniff, a tear) it can be cooked in the microwave. Cut and remove seeds, pour about 1/2 inch of water in a microwave-safe dish, put squash cavity side down, and cover with plastic wrap. Nuke for about 10 minutes or until soft. This method should be used only as a LAST RESORT! :o)

Cinnamon Swirl Chips

Cinnamon rolls are one of my all-time faves. Did you know that most of them are upwards of 700 calories each?? So, if you split it in fourths and just eat the corner that's great, but let's be honest - how many of us are really going to do that? These little puppies satisfy a hankering for the "real thing" but won't inflate your waistline.

6 whole wheat flour tortillas
1/4 cup Sucanat
2 T. ground cinnamon
2 T. vegan butter, such as Earth Balance (NOT the same as Smart Balance)

Preheat oven to 400 degrees. Cut tortillas into 8 wedges each. Melt butter in a small sauce pan or in a mug in the microwave. Using a pastry brush, lightly coat one side of each wedge with butter.

Spread tortilla wedges evenly on a foil-lined baking sheet. Combine Sucanat and cinnamon in a small resealable container. Cover and shake. Using a small spoon, sprinkle mixture onto tortillas.

Bake at 400 degrees for 2 to 5 minutes, depending on desired crispness. Watch closely to prevent burning.

Note: You probably will not use all of the cinnamon mix (hence the "resealable container"). Store the leftovers tightly sealed in the container.

Variation: This recipe also works well with pita bread. However, you may need to bake the wedges a little longer to get the desired crispness.

Makes, um, wait! I can't count! The boys ate them all!

Pizza

Yeah, right, pizza on a vegan diet? You might be surprised. Pizza doesn't have to consist of fattening cheese, pepperoni and sausage, nor do you have to eat 400 calories in crust alone. This spiffy version of pizza is not only completely adaptable to what you have in your refrigerator, it's also incredibly healthy. The kids can even help out by adding their own toppings.

6 whole wheat tortillas (NOT low carb)
6 T. marinara or vegan BBQ sauce
Pizza toppings for 6 individual pizzas - think mushrooms, broccoli, onions, tomatoes, pineapple, spinach, artichokes or even beans! You are only limited by your imagination.

Preheat oven to 400 degrees. On a baking sheet or pizza pan, cook each tortilla for 2 to 4 minutes, flip, and cook for an additional 2 to 4 minutes. Watch closely so they don't burn.

Spread 1 T. of sauce on each tortilla. Add toppings. Be careful not to overload the toppings because the crust is so thin. Bake for an additional 2 to 4 minutes or until toppings are heated through. Cut each pizza into fourths and serve immediately.

Makes 3 2-pizza servings.

Note: Unless you have an unusually large oven and an unusually plentiful supply of baking sheets, it is probably necessary to cook the pizzas in batches. Keep them warm by placing the completed pizzas on serving plates and covering loosely with foil until all pizzas are finished.

Variations: Play with your sauces! Use a creamy garlic, vegan alfredo, or even chili to spruce up your pizzas.

Un-Beef Stroganoff

I was never really a fan of Beef Stroganoff, but it was a favorite of my son's. I became even less of a fan when I realized how much fat was in a traditional stroganoff sauce. I found several versions of dairy-free stroganoff online, but it was still pretty much void of nutrients. What's the point in eating if you're just pumping empty calories? The ground nuts and seeds in this dish really bring out the nutrition. Did I mention it tastes amazing?

1/4 c. olive oil
2 T. whole wheat flour
1/3 c. vegetable broth
2/3 c. plain soy yogurt
1/2 c. non-dairy milk (such as almond, oat or soy)
1 T. dijon mustard
4 T. nutritional yeast
1 T. raw sesame seeds
1 T. raw hulled pumpkin seeds
1 T. raw almonds
1 T. hemp seeds
2 T. flax seeds
2 c. sliced baby portabello mushrooms
2 c. pasta (pick the shape of your choice - I like wide, flat noodles)

Cook pasta according to package directions. Drain and toss with a small amount of olive oil.

While pasta is cooking prepare the sauce. Mix olive oil and flour over medium heat in a medium saucepan. Once flour is completely incorporated add vegetable broth, yogurt, soy milk, mustard and nutritional yeast. Cook, stirring frequently, until sauce begins to thicken.

Place almonds and seeds in a coffee grinder, food processor or blender. Pulse until seeds and almonds have become a fine powder. Add to sauce mix, a little at a time, until completely combined. Add mushrooms and stir constantly until mushrooms are soft.

Pour sauce over noodles. Makes 6 3/4-cup servings of sauce; pasta yield will vary depending on size and type used.

Variations: Try pouring sauce over brown rice, quinoa, or fresh steamed vegetables such as broccoli, zucchini, or even spaghetti squash.

Dijon Fruit Salad

I came up with this recipe while perusing The Biggest Loser Family Cookbook and came across a recipe for chicken salad sandwich. I used the idea for mixing mustard, yogurt and fruit together to make a main dish. It was necessary to toss in the seeds for the nutritional punch we all need, and it begged for the sweet/sour flavor of balsamic vinegar. The recipe as listed here will make one large salad (main dish) or two smaller salads (as a side dish), but can easily be doubled or tripled. It's surprisingly filling and packed with lots of good stuff.

3 T. plain soy yogurt
1 T. dijon mustard
1 t. olive oil
1 t. balsamic vinegar
1 t. raw sesame seeds
1 t. raw pumpkin seeds (hulled)
1 t. hemp seeds
2 t. flax seeds
1 medium apple, cored and diced
1 cup red grapes, sliced in halves
6 leaves Romaine hearts, sliced for salad

Combine yogurt, mustard, olive oil and vinegar in a medium-sized mixing bowl. Place seeds in a coffee grinder, blender or food processor and pulse into a powder. Add to yogurt mix and stir to combine. Fold apples and grapes into yogurt mix, stirring until all fruit is coated. Serve immediately on top of lettuce.

Note: It may seem like a giant pain to grind seeds every time you want to use them. However, this step is important. Resist the temptation to grind large batches of seeds at once. Nuts and seeds are tiny nutritional powerhouses. Once ground, the nutritional benefits are unlocked. If they are not used immediately, their nutritional value begins to dissipate. By grinding only enough seeds for what you are using, you ensure maximal nutritional benefits from nuts and seeds. Storing un-ground seeds for a long period of time? Pop them in the freezer next to your grains, nuts and beans (hint, hint).

Veg-a-touille

I guess I figured that ratatouille was some kind of animal dish (not sure why - maybe it was the "rat" that through me, LOL). You can imagine how happy I was when I realized it was healthy and chock full of vegetables. I was pressed for time this morning (having gone to the gym with my oldest before work), but I couldn't bear the thought of take-out for lunch for the third day in a row. Although not a traditional ratatouille (if there is such a thing), I used what I had on hand in the few available minutes this morning and was very pleased with the results.

1 can (15oz) garbanzo beans
1 can (15oz) petite diced tomatoes
1 large zucchini, thinly sliced
1 cup sliced baby portabello mushrooms
2 large handfuls baby spinach leaves, thinly sliced
4 T. powdered vegetable broth
3 T. nutritional yeast

Place all ingredients except nutritional yeast into a large saucepan with 1/2 cup water. Cover and cook until spinach becomes soft and zucchini just starts to become translucent, about 2 to 3 minutes. Do not overcook. Turn off heat and stir in nutritional yeast.

Makes 3, 1 1/2 cup servings.

Note: Ratatouille does not have a "traditional" method of preparation, as the recipes are as varied as they are numerous. Feel free to throw in any vegetables you have. It is traditionally served as a side dish or over bread or rice. By adding the beans, it makes for a substantial main course all by itself. It can still be served over brown rice, if desired.

Romaine Tacos

I was quite surprised by how well these turned out. I was a little high on my calorie count for the day so I was trying to think of something that would be flavorful, please the boys, but that wouldn't put me over the edge (calorically speaking). The boys are huge fans of tacos (but I knew the tortillas would put me over), and I recalled loving lettuce wraps I'd eaten at Chili's and PF Chang's, so I thought, "Why not have lettuce wrap tacos?" Using what I had on hand I came up with this yummy little vittle. The rice takes a long time to cook, but other than that it comes together quickly.

1 cup dry brown rice
1 small onion, diced
1 1/2 cups black beans (or bean of your choice)
1 cup petite diced tomatoes (juice drained)
3 T. taco seasoning (more or less to taste)
8 Romaine or butter lettuce leaves

Put rice in a medium sauce pan with three cups of water. Bring to a boil and cook, uncovered, for 45 minutes or until tender. Drain water from rice and return to pan.

While rice is cooking, put onion in a small skillet with 2 to 3 tablespoons of water (and a little olive oil, if desired). Cook over medium-low heat, stirring frequently, until onion is translucent and tender. Add to drained rice along with beans, tomatoes and taco seasoning. Heat through.

Allow mixture to cool just slightly. Divide the taco mixture evenly among the lettuce leaves. Serve immediately. Makes 4 2-piece servings.

Note: I prefer the rice cooking method described above. If you have a different method of rice preparation feel free to use it instead. For faster preparation, consider making rice ahead (it will keep for a few days in the refrigerator or longer in the freezer), or as an absolute last resort, use a quick-prep commercially packaged rice.

Variations: You may also use taco shells or flour/corn tortillas (though this will increase the calories and carbs). Serve with taco toppings such as "Sour Cream," vegan cheese, fresh diced tomatoes, avocados, onions, etc.

Southwestern Casserole

I usually cringe when I read the word "casserole" in a recipe, drudging up memories of pale green peas mixed with mushy noodles I ate as a child or the staple dinner of suburban hell. However, when I use the word "casserole" it's just another way of saying, "Simplify." Instead of rolling enchiladas, I layer them, drastically cutting the prep time. This is a version of the Chicken Enchilada Casserole we used to eat a few times per month - but much healthier.

1 1/2 cup cooked white (navy) beans
1 T. miso
1/2 t. garlic powder
1/2 t. chili powder
1 1/2 T. powdered veggie broth
Water
1 cup chicken flavored TVP, reconstituted in 1 cup hot water
1 large tomato, diced
3 mini bell peppers, diced
1/2 small onion, diced
4 baby portabello mushrooms, diced
6 large, burrito-sized flour tortillas, broken into bite sized pieces.

Place beans, miso, garlic powder, chili powder and veggie broth in a blender. Begin to process on low speed, adding water (a few tablespoons at a time) until pourable, but not too watery. Increase speed to medium and process until smooth and creamy.

Pour bean mixture into a large bowl. Add TVP, tomato, peppers, mushrooms and onions. Pour a small amount (about 1/4 cup) of the mixture into the bottom of a greased 13x9 inch baking pan. Sprinkle 1/2 of the tortilla pieces, covered by half the bean mixture, using a spoon to spread evenly. Repeat for a second layer.

Bake, covered with foil, for 20 minutes or until hot all the way through. Do not overcook as this will dry out the sauce.

Makes 6 servings (although three of us end up eating the whole pan)

Nicholas's "Quinoa Meal Thingy"

Tonight we were trying to come up with something for dinner. I have found that if I involve the kids and let them have input, they are less likely to balk about eating their veggies. My son came up with the ingredients for this dish and named it The Quinoa Meal Thingy.

3/4 cup quinoa
2 cups broccoli, steamed
1 mini yellow bell pepper, diced*
1 mini red bell pepper, diced*
1 recipe Cheez Sauce (below)
*If you can't find mini bell peppers, you can use 1/2 of a regular bell pepper (or less than 1/2 depending on size)

Clean broccoli by soaking in a large bowl with 1/4 cup apple cider vinegar or lemon juice (or other edible acid) for 15 minutes. Rinse well, then steam for 12 minutes or until crisp-tender.

Rinse quinoa. Place quinoa and 2 cups water in a medium saucepan. Cook over medium heat for 15 minutes or until all water is absorbed. When quinoa is finished cooking, add peppers and stir to combine.

Meanwhile, prepare Cheez Sauce (below).

Divide quinoa into three serving bowls. Top each with 1/3 of the broccoli and drizzle with Cheez Sauce. Sauce can be heated, if desired.

Makes 3 servings.

Cheez Sauce
1 cup cooked white beans
1 T. white or yellow miso paste
1/4 c. nutritional yeast
1 T. cashew butter
1 to 2 t. Real Salt
1/2 t. paprika
1/2 t. turmeric
1/2 t. garlic powder
1/2 t. chili powder
3/4 cup soy milk (more or less depending on desired consistency)

Place all ingredients except soy milk in a blender. Begin blending and add soy milk, 1/4 cup at a time, until desired consistency is reached.

Banana Ice Cream

This is so easy it ought to be illegal. The kids love ice cream, of course, but it's so bad for you! A single serving is tiny and has tons of calories and fat. I saw this recipe somewhere (I can't remember where) and have been making it ever since. The kids LOVE it and it's so easy to make.

4 very ripe bananas, sliced and frozen at least 8 hours
1/2 cup vanilla flavored soy, almond or oat milk
1/2 t. allspice, cinnamon, or nutmeg (or a combination of all 3)

Blend.

Told you it was easy. :o)

Freeze the bananas at least overnight, slicing them into 1/4 to 1/2 inch slices before freezing. Use more or less soy/almond/oat milk depending on desired consistency. A food processor works best, but a blender will work if you don't have a food processor. Other frozen fruits work as well, but bananas are the creamiest.

Veggie Hash Browns

The seeds in this recipe give it additional nutritional kick. You can omit the olive oil and use non-stick cooking spray if preferred. Add additional seasonings as desired, such as garlic powder, cumin, chili powder or paprika.

1 small red potato
1 T. olive oil
Salt to taste
1 small tomato
2 mushrooms
1/2 small avocado
1 t. pumpkin seeds
1 t. hulled sunflower seeds

Using the large holes on a cheese grater, grate potato. Heat the olive oil in a medium-sized skillet over medium heat. Put potatoes in skillet all at once. Sprinkle with salt. Cook for 3 to 4 minutes or until the bottom of potatoes start to brown. Flip potatoes and continue cooking for 3 to 4 additional minutes or until brown. Add additional salt, if desired.

Cube tomato and avocado, and slice mushrooms. Put potatoes on serving plate and top with other vegetables and seeds.

Makes one serving. Can easily be doubled, tripled, quadrupled or more for additional servings. Top with Vegan Sour Cream (below) if desired.

Vegan Sour Cream
1 package (12 oz) soft silken tofu
1 to 2 T. apple cider vinegar
1 to 2 T. lemon juice

Blend all ingredients until combined.

Hummus-Stuffed Mushrooms

I never really enjoyed mushrooms until I started a vegan lifestyle. Now, I find that I crave them! While at the store the other day my son and I happened across some stuffed mushrooms. I could see they were covered with shredded cheese and they looked amazing. Then it hit me: hummus would go great with mushrooms! I ran home (well, technically I drove home) and whipped these up.

1 package (8 oz) baby portabello mushrooms
1 1/2 cup garbanzo beans (or use a 12oz can)
1 T. tahini
1 T. lemon juice
1 clove garlic minced
Water

Put all ingredients except mushrooms and water in food processor. Add salt if desired. Process until well combined, adding a few tablespoons of water at a time until mixture reaches desired consistency. It may be necessary to scrape the sides several times throughout.

Remove stems from mushrooms. Wipe mushrooms with a dry paper towel to remove any dirt. Place mushrooms stem side up. Put hummus in a sandwich-sized Ziploc bag. Cut a very small corner off the bag. (You can also use a pastry bag if you have one.) Pipe as much as the hummus mixture as will fit into the stem holes of the mushroom, about one tablespoon, depending on the size of the hole left by the stem.

Note: You will use about 1/3 of the hummus. You can either make a smaller batch, reducing the amount of ingredients, or you can just save the hummus for a future snack. It will keep in the refrigerator for 3 to 4 days.

Green Smoothies

Drinking Green Smoothies is the easiest way to incorporate fresh fruits and vegetables into your diet. My mother, who thought I was crazy for drinking something made with spinach, enjoyed them during our weekend getaway. There's no "right" or "wrong" way to make a Green Smoothie - put in whatever you have on hand. My standard recipe follows.

1 banana
1 pear
1 orange
1 apple
1/8 c. hemp seeds*
1 to 2 large handfuls of spinach

Quarter each piece of fruit. Put all ingredients into a blender, along with 1/2 cup water and several ice cubes. Blend on high speed until completely smooth.

Note: It is not necessary to remove seeds or cores from fruit. It will blend in and you will never know it was in there. I would, however, recommend peeling the orange and banana. :~)

Tip: Use any kind of greens - kale, chard, spinach - whatever you have on hand. Frozen fruit can be used in place of fresh fruit and you won't need to add ice cubes.

*The hemp seeds can be purchased in bulk at health food stores or ordered online. If you don't have hemp seeds, you can use flax seeds, which are sold at most mainstream grocery stores and health food stores.

Creamy Vegan Ranch

I love Ranch. I do. But I don't love the waist-increasing fat that comes from mayonnaise, sour cream and other dairy-based foods. And let's face it - the low-fat and fat-free versions on the market just don't cut it. So, when I decided to eliminate animal products from my diet, giving up Ranch dressing was certainly a challenge. I threw this in the blender this morning for something to drizzle over my veggies for lunch. Yum-o! :~)

Ingredients
1/3 cup raw cashews, soaked in hot water at least 30 minutes
1 t. apple cider vinegar (I like Bragg's)
1 T. nutritional yeast
1 to 2 t. dried dill
1/4 c. soy milk (more or less depending on desired consistency)
Real Salt to taste

Drain cashews. Place all ingredients in a blender, starting with less soy milk (like my mama always told me, you can always add more but you can't take it out once its in there!). Puree until completely smooth. It may be necessary to stop the blender and scrape the sides.

Serving Suggestion: Pour over cooked veggies, beans and grains, use as salad dressing or as a dip for raw vegetables.

"Beef" Enchilada Casserole

Ingredients
1 cup TVP
1 1/2 cup cooked black beans
2 T. taco seasoning
10 8-inch flour tortillas
3 tomatoes
3 T. chili powder
1 to 2 tsp. salt
1 T. garlic powder

Add 1 cup hot water to TVP. Let stand for 10 minutes or until completely reconstituted. Add beans and taco seasoning, stirring to combine.

Put three tomatoes in a blender. Puree on highest setting until completely smooth. Add chili powder, salt and garlic powder, pulsing to combine.

Pour tomato mixture onto a large, dinner-sized plate. Grease a 13x9 inch baking dish with non-stick cooking spray. Coat each side of two tortillas with tomato mixture, then arrange in the bottom of baking dish. Spoon 1/3 of the bean mixture onto the tortillas, spreading evenly across the tortillas. Coat two more tortillas with sauce, followed by another 1/3 of the bean mixture. Add one more layer, followed by the final two tortillas.

Bake at 350 degrees for 20 minutes or until hot and bubbly on the edges. Let stand for 5 minutes before cutting. Makes 8 servings.

Taco Soup

This is the best taco soup I have ever tasted. I "veganized" a recipe I found that used ground beef and cheese. Even my soup-despising, hot-dog-loving little omnivore children loved it. They ask for it again and again.




Ingredients
1 cup TVP*
1/2 onion
1 clove garlic, minced
3 tsp. chili powder
1 tsp. smoked paprika
1 to 2 tsp. Real Salt
1 tsp. cumin
3 tomatoes, divided
1 cup corn
1 1/2 cups cooked garbanzo beans

*1 1/2 cups cooked black or kidney beans can be substituted for the TVP. Obviously you will skip the "soaking" step. :o)

Add 1 cup hot water to the TVP. Let stand for 10 minutes or until all water is completely absorbed. Place in a large pot and add onion and garlic. Saute over low heat until onion and garlic are soft. Add chili powder, paprika, salt and cumin and continue cooking.

Meanwhile place 2 tomatoes in a blender and puree until completely smooth. Add to TVP mixture. Heat through. Add 1 cup hot water and simmer over low heat while preparing the beans.

In a blender puree garbanzo beans with a small amount of water, just enough to get things going. Add to soup mixture and stir to combine. Dice remaining tomato and add to soup along with the corn. Heat through. Top with crumbled tortilla chips right before serving, if desired.

Makes 4 1-cup servings

Tip: Dry beans are the most economical and healthiest way to buy and serve beans. If you don't have time, canned beans will work in a pinch. Just be sure to rinse them well as canned beans contain a lot of sodium.

Macaroni and Cheez

Ingredients
2 1/3 cups elbow macaroni noodles
1 pkg mori-nu soft silken tofu
1 T. white or yellow miso
1 T. cashew butter
1 t. garlic powder
1 t. turmeric
1 t. smoked paprika
1/8 cup soy milk
1/4 cup nutritional yeast
1 T. Dijon mustard

Cook macaroni noodles according to package directions. Meanwhile, prepare sauce.

In a blender or food processor combine remaining ingredients. Puree until smooth and all ingredients are combined. If sauce is too thin add 1 tablespoon of cornstarch and blend for 1 minute to thicken.

Drain macaroni noodles well, shaking off as much excess water as possible. Pour sauce over noodles and toss to combine.

Serve immediately. Makes 5 1-cup servings. If storing leftovers, cover in an airtight container. When reheating, add 1 tablespoon of soy milk to increase creaminess, as noodles will absorb some of the liquid from the sauce when stored.

Tip: Add vegetables for nutrition! Good options include diced bell peppers, banana peppers, raw zucchini slices, shredded carrots, baby spinach leaves and diced tomatoes. Yum! :o)