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.
Sunday, June 20
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.
Friday, June 4
Spinach and Mushroom Cream Sauce
The boys are at a Men Only Campout tonight to it was just me for dinner. I was tired from working all week and wasn't feeling particularly creative. I used the leftover cream from the Rice and Beans with White Sauce to make this absolutely delicious meal. I already had cooked brown rice in the refrigerator, so dinner came together in a snap.
1 T. Earth Balance (or other non-dairy butter)
1 T. olive oil
1 c. sliced baby portabello mushrooms
1 scallion, thinly sliced
1 c. fresh spinach, sliced
1 t. garlic powder
1/4 cup white sauce (from Rice and Beans with White Sauce recipe)
1 cup cooked brown rice
1/2 T. raw sunflower seeds
Melt butter and olive oil in a large skillet. Add mushrooms all at once and saute about 2 minutes, stirring frequently. Add scallion and continue cooking until mushrooms are soft. Add spinach all at once and cook until soft but still bright green. This will happen very quickly, so watch closely. Remove from heat and stir in white sauce and garlic powder. Pour mixture onto rice and top with sunflower seeds. Serve immediately.
Makes 1 serving, but recipe can easily be doubled or more to serve more people.
1 T. Earth Balance (or other non-dairy butter)
1 T. olive oil
1 c. sliced baby portabello mushrooms
1 scallion, thinly sliced
1 c. fresh spinach, sliced
1 t. garlic powder
1/4 cup white sauce (from Rice and Beans with White Sauce recipe)
1 cup cooked brown rice
1/2 T. raw sunflower seeds
Melt butter and olive oil in a large skillet. Add mushrooms all at once and saute about 2 minutes, stirring frequently. Add scallion and continue cooking until mushrooms are soft. Add spinach all at once and cook until soft but still bright green. This will happen very quickly, so watch closely. Remove from heat and stir in white sauce and garlic powder. Pour mixture onto rice and top with sunflower seeds. Serve immediately.
Makes 1 serving, but recipe can easily be doubled or more to serve more people.
Wednesday, June 2
Spinach and Roasted Red Pepper Salad
The only thing that would have made this salad better was roasted almonds, but I didn't have any on hand. As a bonus, we had fresh spinach from the garden, but packaged spinach will also work. I took this as a dish to a Memorial Day barbecue and it was a huge hit.
1 red bell pepper, roasted (see post on roasting peppers)
12 cups raw spinach (about 2 regular sized packages)
1 cup cooked adzuki beans
1/2 recipe Balsamic Vinaigrette Dressing (recipe to follow)
In a very large skillet, heat a small amount of water (about 1/8 cup) and olive oil (about 1 teaspoon). When water is almost boiling, place a small amount of the spinach directly into the hot pan. Turn quickly over and over with tongs until spinach just starts to cook. Do not allow it to cook thoroughly. Set aside on a plate while finishing the remaining spinach in batches.
Remove as much water as possible from the spinach. Place wilted spinach in a large serving bowl. Top with beans. Dice roasted pepper and sprinkle over salad. Prepare dressing:
1/2 cup olive oil
1/4 cup balsamic vinegar
1 T. minced garlic
1 t. Real Salt
1 t. crushed black pepper
Place all ingredients in a jar with a screw-top lid. Shake vigorously for about one minute or until ingredients are combined.
Pour about half of the dressing over the salad and toss to combine. Add more dressing if necessary.
Optional: prepare dressing ahead of time and store it in the refrigerator. Shake well before using. This will help blend the flavors.
1 red bell pepper, roasted (see post on roasting peppers)
12 cups raw spinach (about 2 regular sized packages)
1 cup cooked adzuki beans
1/2 recipe Balsamic Vinaigrette Dressing (recipe to follow)
In a very large skillet, heat a small amount of water (about 1/8 cup) and olive oil (about 1 teaspoon). When water is almost boiling, place a small amount of the spinach directly into the hot pan. Turn quickly over and over with tongs until spinach just starts to cook. Do not allow it to cook thoroughly. Set aside on a plate while finishing the remaining spinach in batches.
Remove as much water as possible from the spinach. Place wilted spinach in a large serving bowl. Top with beans. Dice roasted pepper and sprinkle over salad. Prepare dressing:
1/2 cup olive oil
1/4 cup balsamic vinegar
1 T. minced garlic
1 t. Real Salt
1 t. crushed black pepper
Place all ingredients in a jar with a screw-top lid. Shake vigorously for about one minute or until ingredients are combined.
Pour about half of the dressing over the salad and toss to combine. Add more dressing if necessary.
Optional: prepare dressing ahead of time and store it in the refrigerator. Shake well before using. This will help blend the flavors.
Vegan Rice and Beans with White Sauce
Every once in a while the boys and I will have what we call Choice Night, which is just a nice way of saying they can have something that either contains mad meat or that comes out of a can (and usually both). That leaves me to my own devices for a vegan meal. Sometimes I have leftovers and sometimes I don't - tonight I did not. This is what I whipped up from some of the ingredients in my refrigerator.
3/4 cup cooked brown rice
1/2 cup cooked adzuki beans
1 scallion, thinly sliced
1/2 tomato, diced
1 to 2 t. raw hemp seeds
For sauce:
1 package (12 oz) silken soft tofu
3 T. nutritional yeast
1/2 t. garlic powder
1 to 2 t. Real Salt
1 to 2 t. dried dill
1 to 2 T. raw apple cider vinegar
Place a small amount of olive oil in a medium saucepan or skillet. Combine rice, beans, scallion and tomato and add to skillet. Heat over low heat, stirring occasionally, until heated through. Meanwhile, combine tofu, nutritional yeast, garlic powder, salt, dill and apple cider vinegar in the container for a hand blender or in a traditional blender. Blend until smooth. Start with the lower amount of salt, dill and vinegar, adding more as needed to reach desired intensity of flavor.
Divide bean mixture between two plates (in my case, one plate and one storage container). Top with as much sauce as desired. Remaining sauce will keep stored in the refrigerator for a few days. Sprinkle hemp seeds on top of sauce and serve immediately.
Note: This dish has a lot of what I call "Natural Flavor," meaning you can really taste the flavors of the food you are eating. Some people call this "bland." If you are concerned about your food being too bland, taste bean mixture before plating. If not flavorful enough for your taste, add chili powder, cumin, coriander, salt and/or garlic to spice it up before serving.
Makes two servings plus a lot of sauce leftover. Sauce will go well over vegetables, rice or beans during the week.
3/4 cup cooked brown rice
1/2 cup cooked adzuki beans
1 scallion, thinly sliced
1/2 tomato, diced
1 to 2 t. raw hemp seeds
For sauce:
1 package (12 oz) silken soft tofu
3 T. nutritional yeast
1/2 t. garlic powder
1 to 2 t. Real Salt
1 to 2 t. dried dill
1 to 2 T. raw apple cider vinegar
Place a small amount of olive oil in a medium saucepan or skillet. Combine rice, beans, scallion and tomato and add to skillet. Heat over low heat, stirring occasionally, until heated through. Meanwhile, combine tofu, nutritional yeast, garlic powder, salt, dill and apple cider vinegar in the container for a hand blender or in a traditional blender. Blend until smooth. Start with the lower amount of salt, dill and vinegar, adding more as needed to reach desired intensity of flavor.
Divide bean mixture between two plates (in my case, one plate and one storage container). Top with as much sauce as desired. Remaining sauce will keep stored in the refrigerator for a few days. Sprinkle hemp seeds on top of sauce and serve immediately.
Note: This dish has a lot of what I call "Natural Flavor," meaning you can really taste the flavors of the food you are eating. Some people call this "bland." If you are concerned about your food being too bland, taste bean mixture before plating. If not flavorful enough for your taste, add chili powder, cumin, coriander, salt and/or garlic to spice it up before serving.
Makes two servings plus a lot of sauce leftover. Sauce will go well over vegetables, rice or beans during the week.
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