I saw a similar recipe (albeit unhealthier) that called this Broccoli Pesto, but that didn't make much sense to me. We don't use basil or pinenuts, so it seemed silly to call it pesto. Either way, it's super yummy. I serve it over whole wheat spaghetti noodles and thinly sliced half-moon zucchini. Yum!
2 c. steamed broccoli
1/2 c. vegetable broth
2 t. white or yellow miso
1/2 ripe avocado, peeled and pitted
2 t. olive oil
2 t. sesame seeds
2 T. hemp seeds
1 clove garlic, smashed
Real Salt to taste
Combine all ingredients in a blender or food processor. If you want a creamier sauce, use a blender, and if you want a chunkier sauce, use a food processor. Process on medium speed, pausing to scrape sides as needed. When sauce has reached desired consistency, serve immediately. Or, if desired, you may heat the sauce in a small saucepan over medium heat until heated through.
Serve over whole wheat pasta, brown rice or vegetables.
Makes about 4 servings.
Thursday, December 30
Tuesday, December 28
Mean Green Bean Soup
I wish I had thought of this while zucchini was in season, but it will certainly be a stand-by recipe next fall. In the meantime, this is a wonderful little treat to warm you up on those cold winter nights.
1 bay leaf
3 c. vegetable broth
2 T. olive oil
1 small white or yellow onion, diced
1 1/2 c. cooked white beans
2 c. sliced zucchini
1/2 of a 10 oz package frozen spinach (or use fresh)
1 c. cooked barley
1 T. dijon mustard
1 T. curry powder
2 T. nutritional yeast
1 T. miso paste
Put vegetable broth and bay leaf in a large pot. Bring to a simmer. Reduce heat and let stand 10 minutes.
Heat olive oil in a large skillet over medium heat. Add onion and cook, stirring frequently, 3 to 5 minutes or until onion is soft. If you prefer carmelized onion, which I love, cook a little longer until onion browns. Sometimes I carmelize some garlic along with the onion. :~)
Put onion and all remaining ingredients except nutritional yeast and miso paste into the large pot with vegetable broth. Bring to a simmer over medium heat. Cook over medium heat about 3 to 5 minutes, or until zucchini is cooked and soup is heated through. Do not over cook! Mushy zucchini is nasty. :(
Remove from heat and discard bay leaf. Add nutritional yeast and miso paste, stirring well to combine. Let stand about 5 minutes before serving.
Random factoid: You may have noticed that when using nutritional yeast I always recommend adding it at the end of the cooking cycle after removing the dish from heat. I have read conflicting reports, but some suggest that nutritional yeast will break down when cooked. Personally, I have noticed that it becomes slightly bitter if boiled, so I add it at the end. The choice is yours.
1 bay leaf
3 c. vegetable broth
2 T. olive oil
1 small white or yellow onion, diced
1 1/2 c. cooked white beans
2 c. sliced zucchini
1/2 of a 10 oz package frozen spinach (or use fresh)
1 c. cooked barley
1 T. dijon mustard
1 T. curry powder
2 T. nutritional yeast
1 T. miso paste
Put vegetable broth and bay leaf in a large pot. Bring to a simmer. Reduce heat and let stand 10 minutes.
Heat olive oil in a large skillet over medium heat. Add onion and cook, stirring frequently, 3 to 5 minutes or until onion is soft. If you prefer carmelized onion, which I love, cook a little longer until onion browns. Sometimes I carmelize some garlic along with the onion. :~)
Put onion and all remaining ingredients except nutritional yeast and miso paste into the large pot with vegetable broth. Bring to a simmer over medium heat. Cook over medium heat about 3 to 5 minutes, or until zucchini is cooked and soup is heated through. Do not over cook! Mushy zucchini is nasty. :(
Remove from heat and discard bay leaf. Add nutritional yeast and miso paste, stirring well to combine. Let stand about 5 minutes before serving.
Random factoid: You may have noticed that when using nutritional yeast I always recommend adding it at the end of the cooking cycle after removing the dish from heat. I have read conflicting reports, but some suggest that nutritional yeast will break down when cooked. Personally, I have noticed that it becomes slightly bitter if boiled, so I add it at the end. The choice is yours.
Monday, December 27
Bean & Barley Weight Loss Soup
I call this "weight loss soup" because it's relatively low in calories, very low in fat, and high in both protein and fiber. It uses a few more processed ingredients than I usually like (canned corn, green beans, etc.) so feel free to substitute fresh or frozen if you have them. This is especially good for combatting the Christmas Hangover - you know, the time when in three days you eat more cookies and fudge than any person should eat over the course of a lifetime.
1 1/2 c. black beans
1 can (12 oz) diced tomatoes, undrained
1 can (12 oz) white or yellow corn, drained
1 can (12 oz) green beans, drained
1 c. cooked barley (not pearled)
1/2 onion, diced
2 c. veggie broth
1 large or 2 small bay leaves
Basil, granulated garlic (or fresh garlic), and Real Salt to taste
2 T. nutritional yeast
Combine all ingredients except basil, garlic, salt and nutritional yeast in a large pot. Bring to a simmer over medium-low heat, stirring occasionally. Add basil, garlic, and salt to taste. Continue simmering for 15 minutes to allow flavors to blend.
Add nutritional yeast, stir well, and let stand for 5 minutes. Remove bay leaves.
Makes 4, 1 1/2 cup servings or 6, 1 cup servings.
1 1/2 c. black beans
1 can (12 oz) diced tomatoes, undrained
1 can (12 oz) white or yellow corn, drained
1 can (12 oz) green beans, drained
1 c. cooked barley (not pearled)
1/2 onion, diced
2 c. veggie broth
1 large or 2 small bay leaves
Basil, granulated garlic (or fresh garlic), and Real Salt to taste
2 T. nutritional yeast
Combine all ingredients except basil, garlic, salt and nutritional yeast in a large pot. Bring to a simmer over medium-low heat, stirring occasionally. Add basil, garlic, and salt to taste. Continue simmering for 15 minutes to allow flavors to blend.
Add nutritional yeast, stir well, and let stand for 5 minutes. Remove bay leaves.
Makes 4, 1 1/2 cup servings or 6, 1 cup servings.
Wednesday, December 15
Nutty Breakfast Cereal
Okay, okay, if you tell me this is just decorated oatmeal you'd be right - but it is DELICIOUS decorated oatmeal. It's full of protein, fiber and Omega-3's, so it's not only wonderfully good for you, but it keeps you full. Perfect on mornings when you wake up to snow.
1 1/3 c. water
Scant 1/2 cup rolled oats
1 T. wheat germ
1 T. ground flax seed
1 to 2 T. agave nectar
2 T. almond butter
1 t. Sucanat
1/8 c. pecans, crushed
Bring water to a rolling boil in a small saucepan over medium heat. Add oats, stir, and cook for 2 minutes. Add wheat germ and flax seed and cook an additional 1 minute. Remove from heat and stir in agave nectar and almond butter.
Pour cereal into a serving bowl. Sprinkle with Sucanat and crushed pecans. Serve with almond or cococnut milk, if desired.
Note: When I make breakfast cereals, I usually only make 1 serving because the kids don't like it. They usually eat dry cereal with milk or bagels for breakfast. Any of my breakfast recipes can be doubled, tripled or more to feed a family.
1 1/3 c. water
Scant 1/2 cup rolled oats
1 T. wheat germ
1 T. ground flax seed
1 to 2 T. agave nectar
2 T. almond butter
1 t. Sucanat
1/8 c. pecans, crushed
Bring water to a rolling boil in a small saucepan over medium heat. Add oats, stir, and cook for 2 minutes. Add wheat germ and flax seed and cook an additional 1 minute. Remove from heat and stir in agave nectar and almond butter.
Pour cereal into a serving bowl. Sprinkle with Sucanat and crushed pecans. Serve with almond or cococnut milk, if desired.
Note: When I make breakfast cereals, I usually only make 1 serving because the kids don't like it. They usually eat dry cereal with milk or bagels for breakfast. Any of my breakfast recipes can be doubled, tripled or more to feed a family.
Tuesday, December 14
Potato Carrot Steamer Pack
This is one of my first experiments with my Coolest Invention E-v-E-r (click the hyperlink for a full explanation). It was absolutely delish! It made too much food for just one lunch, but I have some leftovers for a snack a little later on. If I make it again, I will simply use one red potato instead of two. I can't wait to keep playing around with these bags!
2 small red potatoes, halved and cut into large chunks
1 handful baby carrots
1/4 t. dried Thyme
1/8 t. Real Salt
1/2 T. Earth Balance (or other non-dairy butter)
1 Ziplock Steamer Bag
1/2 c. cooked barley
Place potatoes, carrots, thyme, salt and Earth Balance in a Ziplock steamer bag. Toss to evenly distribute seasonings. Cook on high power for about five minutes, or until veggies are tender. Remove from microwave and let stand until just cool enough to handle. Shake bag gently to ensure Earth Balance and seasonings are evenly distributed. Serve over cooked barley.
Variations: I realize I am stating the obvious here, but there are many different things that can be done with this recipe by switching out the seasonings and vegetables. This dish is not particularly high in protein, so adding some beans in place of some of the barley may be good idea, or serve with a bean sauce such as the Cheesy Bean Sauce.
2 small red potatoes, halved and cut into large chunks
1 handful baby carrots
1/4 t. dried Thyme
1/8 t. Real Salt
1/2 T. Earth Balance (or other non-dairy butter)
1 Ziplock Steamer Bag
1/2 c. cooked barley
Place potatoes, carrots, thyme, salt and Earth Balance in a Ziplock steamer bag. Toss to evenly distribute seasonings. Cook on high power for about five minutes, or until veggies are tender. Remove from microwave and let stand until just cool enough to handle. Shake bag gently to ensure Earth Balance and seasonings are evenly distributed. Serve over cooked barley.
Variations: I realize I am stating the obvious here, but there are many different things that can be done with this recipe by switching out the seasonings and vegetables. This dish is not particularly high in protein, so adding some beans in place of some of the barley may be good idea, or serve with a bean sauce such as the Cheesy Bean Sauce.
Gifts in a Jar
Where I live, Gifts in a Jar are very popular. The gift-giver will layer the dry ingredients for a recipe in a wide-mouth mason jar, tie a festive ribbon around the lid, and present the gift with the preparation instructions printed on a tag.
Typically, these are high-sugar, high-calorie treats. That's all well and good around the holidays, as most people tend to indulge in sugary snacks around Christmas. But what if you could give a gift that is just a little bit healthier? Wouldn't that let your recipient know how you really feel about them?
Here are some suggestions.
Spiced Oatmeal
Fill a mason jar almost to the top with rolled oats
Dump oats into a large (dry) mixing bowl
Add 1 t. cinnamon and 1/2 t. allspice
Add 1/4 c. raisins or dried cranberries
Toss with a spoon
Return to jar
Adorn with ribbon and tag
(Directions: For each serving, bring 1 cup water to a rolling boil. Add 1/2 c. Spiced Oatmeal. Cook 3 to 5 minutes or until oats are tender.)
Homemade Granola
Here, I recommend using a smaller mason jar, as one recipe for homemade granola will pretty much fill up a large jar. No directions needed. Decorate with ribbon.
Muffins in a Jar
Layer all dry ingredients, including flax seed, from Low Fat Vegan Muffins in a large mason jar. Provide a tag instructing the recipient to add 3/4 c. almond milk, 1/4 c. apple sauce, and 1/4 c. water. Include in the instructions to let the mixture stand for at least 5 minutes before spooning into muffin tins (to let the flax seed goo-ify). Or, in the alternative, provide instructions for a "flax egg" and keep the flax seed in a separate small baggie either tied to the jar or sitting on top of the dry ingredients inside the jar.
Cookies in a Jar
Like the Muffins in a Jar, layer all dry ingredients in a jar. Include a tag instructing the recipient to add wet ingredients, mix and bake.
Split Pea Soup in a Jar
This one is pretty simple - put split peas in a jar with a tag instructing the recipient to add the remaining ingredients. If you want to get super fancy, you can purchase freeze-dried carrots and onion flakes to include in the jar.
These are just a few options. There are tons and tons and tons of things you can do for Gifts in a Jar.
Typically, these are high-sugar, high-calorie treats. That's all well and good around the holidays, as most people tend to indulge in sugary snacks around Christmas. But what if you could give a gift that is just a little bit healthier? Wouldn't that let your recipient know how you really feel about them?
Here are some suggestions.
Spiced Oatmeal
Fill a mason jar almost to the top with rolled oats
Dump oats into a large (dry) mixing bowl
Add 1 t. cinnamon and 1/2 t. allspice
Add 1/4 c. raisins or dried cranberries
Toss with a spoon
Return to jar
Adorn with ribbon and tag
(Directions: For each serving, bring 1 cup water to a rolling boil. Add 1/2 c. Spiced Oatmeal. Cook 3 to 5 minutes or until oats are tender.)
Homemade Granola
Here, I recommend using a smaller mason jar, as one recipe for homemade granola will pretty much fill up a large jar. No directions needed. Decorate with ribbon.
Muffins in a Jar
Layer all dry ingredients, including flax seed, from Low Fat Vegan Muffins in a large mason jar. Provide a tag instructing the recipient to add 3/4 c. almond milk, 1/4 c. apple sauce, and 1/4 c. water. Include in the instructions to let the mixture stand for at least 5 minutes before spooning into muffin tins (to let the flax seed goo-ify). Or, in the alternative, provide instructions for a "flax egg" and keep the flax seed in a separate small baggie either tied to the jar or sitting on top of the dry ingredients inside the jar.
Cookies in a Jar
Like the Muffins in a Jar, layer all dry ingredients in a jar. Include a tag instructing the recipient to add wet ingredients, mix and bake.
Split Pea Soup in a Jar
This one is pretty simple - put split peas in a jar with a tag instructing the recipient to add the remaining ingredients. If you want to get super fancy, you can purchase freeze-dried carrots and onion flakes to include in the jar.
These are just a few options. There are tons and tons and tons of things you can do for Gifts in a Jar.
Low Fat Vegan Muffins
These muffins take a little bit longer to make than their unhealthy commercially packaged counterparts, but they're totally yummy. Experiment with variations by adding vegan chocolate and peanut butter chips, raisins, craisins, nuts, coconut, dates or pretty much anything else you can think of - even fresh blueberries! Muffins are always a hit at our house.
2 T. ground flax seed
1 c. whole wheat flour
3/4 c. white flour
1/3 c. Sucanat
2 t. baking powder
1/4 t. Real Salt
1/4 c. apple sauce
3/4 c. almond milk (or other non-dairy milk)
Preheat oven to 400 degrees. Spray a 12-count muffin tin with cooking spray, or line with paper cups.
In a medium-sized mixing bowl, combine ground flax seed with 4 tablespoons water. Stir with a fork or wisk and let stand for about 5 minutes, or until gooey. Note: Most "flax-egg" recipes call for 1 T. flax to 3 T. water for each flax egg, but I have found that the 2:4 ratio works better for these muffins.
While flax is sitting, combine flours, Sucanat, baking powder and salt in a large mixing bowl. Stir to combine. Make a small well in the middle of the flour mixture for the wet ingredients. Set aside.
To the flax mixture, add applesauce and almond milk, stirring to combine. Pour liquid mixture into the center of the dry ingredients. Stir in small circles, starting in the middle, slowly increasing the amount of flour mixture being pulled into the dough. Continue stirring until all dry ingredients are completely incorporated. It may be necessary to add a little more applesauce or almond milk. Mixture should be very thick. If using any add-ins, like blueberries or raisins, add them now and stir into the dough.
Portion dough equally between the 12 cups in the muffin tins. Bake for 18 to 20 minutes or until golden brown. Let cool in the pan for about 5 minutes before serving.
2 T. ground flax seed
1 c. whole wheat flour
3/4 c. white flour
1/3 c. Sucanat
2 t. baking powder
1/4 t. Real Salt
1/4 c. apple sauce
3/4 c. almond milk (or other non-dairy milk)
Preheat oven to 400 degrees. Spray a 12-count muffin tin with cooking spray, or line with paper cups.
In a medium-sized mixing bowl, combine ground flax seed with 4 tablespoons water. Stir with a fork or wisk and let stand for about 5 minutes, or until gooey. Note: Most "flax-egg" recipes call for 1 T. flax to 3 T. water for each flax egg, but I have found that the 2:4 ratio works better for these muffins.
While flax is sitting, combine flours, Sucanat, baking powder and salt in a large mixing bowl. Stir to combine. Make a small well in the middle of the flour mixture for the wet ingredients. Set aside.
To the flax mixture, add applesauce and almond milk, stirring to combine. Pour liquid mixture into the center of the dry ingredients. Stir in small circles, starting in the middle, slowly increasing the amount of flour mixture being pulled into the dough. Continue stirring until all dry ingredients are completely incorporated. It may be necessary to add a little more applesauce or almond milk. Mixture should be very thick. If using any add-ins, like blueberries or raisins, add them now and stir into the dough.
Portion dough equally between the 12 cups in the muffin tins. Bake for 18 to 20 minutes or until golden brown. Let cool in the pan for about 5 minutes before serving.
Wednesday, December 1
Curry Wraps
My oldest hates everything foreign - usually until he tries it. This was no exception. The flavor was not something he was used to, but it was quite yummy and we all enjoyed it. I should have made mored because they both wanted seconds! :o)
1 1/2 c. cooked barley
1 1/2 c. cooked white beans
Curry Sauce (recipe will follow)
3 burrito-sized wheat tortillas
9 romaine lettuce leaves
Shredded Vegan Cheese (if desired)
Combine barley and white beans in a large bowl or pot. Use a bowl if you are making a cold wrap and use a pot if you are making a warm wrap.
Prepare Curry Sauce:
1 package (12 oz) light firm silken tofu, drained
1 t. yellow curry powder
1 t. Real Salt
1/4 t. granulated garlic
1/4 t. ginger
1/8 c. nutritional yeast
1 T. Bragg's Liquid Aminos
1/4 c. coconut milk
Place all ingredients except coconut milk in a hand blender. Add half of the coconut milk and begin blending, adding more milk as necessary to reach desired consistency. The sauce should be thin but not runny. Taste, and adjust seasonings if necessary.
Add 1/2 of the sauce mixture to beans and barley, stirring to combine. Store remaining sauce in an air-tight container in the refrigerator for up to one week. If you want a warm wrap, heat barley mixture over low heat until just heated through. Remove center rib from lettuce leaves, and arrange three of each lettuce leaf on each tortilla. Top with 1/3 of barley mixture. Fold bottom up and then roll both sides over like a burrito. Serve immediately.
If desired, garnish with tomato and/or avocato before rolling.
1 1/2 c. cooked barley
1 1/2 c. cooked white beans
Curry Sauce (recipe will follow)
3 burrito-sized wheat tortillas
9 romaine lettuce leaves
Shredded Vegan Cheese (if desired)
Combine barley and white beans in a large bowl or pot. Use a bowl if you are making a cold wrap and use a pot if you are making a warm wrap.
Prepare Curry Sauce:
1 package (12 oz) light firm silken tofu, drained
1 t. yellow curry powder
1 t. Real Salt
1/4 t. granulated garlic
1/4 t. ginger
1/8 c. nutritional yeast
1 T. Bragg's Liquid Aminos
1/4 c. coconut milk
Place all ingredients except coconut milk in a hand blender. Add half of the coconut milk and begin blending, adding more milk as necessary to reach desired consistency. The sauce should be thin but not runny. Taste, and adjust seasonings if necessary.
Add 1/2 of the sauce mixture to beans and barley, stirring to combine. Store remaining sauce in an air-tight container in the refrigerator for up to one week. If you want a warm wrap, heat barley mixture over low heat until just heated through. Remove center rib from lettuce leaves, and arrange three of each lettuce leaf on each tortilla. Top with 1/3 of barley mixture. Fold bottom up and then roll both sides over like a burrito. Serve immediately.
If desired, garnish with tomato and/or avocato before rolling.
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