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.
Friday, November 26
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.
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