Breakfast Spirals

This recipe uses a lot of processed ingredients, which I don't really care for, but it makes for a delicious breakfast that's easy to prepare. Make ahead of time and store in the refrigerator or freezer, then just pop them in the microwave in the morning and pair with fruit for a quick and easy breakfast.

1 tube refrigerated bread dough
2 T. flour
1/2 onion, diced
8 oz. soy sausage crumbles
1/4 c. vegan parmesan cheese (optional)

Unroll bread dough onto a cutting board covered in flour. Brown sausage crumbles and onion in a large skillet. If necessary, use a small amount of olive oil to prevent from sticking.

Spread hot sausage crumbles and cheese, if using, over the bread dough. Roll dough, keeping ends even, much like a cinnamon roll. Slice into 1/2 inch pieces and arrange on a baking sheet covered with foil and/or cooking spray. Bake for 15 minutes or until slightly golden.

Serve immediately or refrigerate/freeze until ready to eat. Makes about 16 pieces.

Raw Veggie Salad

This salad combines several flavors and texture to give your tongue a little dance! I initially made this as a green salad for lunch, but when I realized the toppings were the best, I eliminated the lettuce. Make it ahead and refrigerate overnight for more intense flavor.

1 head broccoli
4 carrots
2 tomatoes
1/4 c. dried cranberries
2 T. hemp seeds
2 T. sliced or crushed almonds
2 to 4 T. raspberry vinaigrette salad dressing

Cut florets from broccoli. Slice each floret at least in half, and if large, in quarters. Peel carrots and slice very thinly (I used a mandolin). Dice tomatoes.

Place all ingredients in a large bowl. If making ahead, use a bowl with a tight-fitting lid. Toss or shake until dressing completely covers all vegetables.

Refrigerate at least 30 minutes or overnight.

Variation: Add 1/2 block extra firm tofu, diced.

Blueberry Oatmeal Pie

Okay, this isn't actually pie - sorry, no pie for breakfast - but that is EXACTLY what it smelled like when it was finished cooking. It was a really nice twist to the usual Power Oatmeal I normally eat for breakfast.

1 1/3 c. hot water
1/2 c. rolled oats
2 T. ground flax seeds
1 T. wheat germ
1 t. cinnamon, more or less to taste (I l.o.v.e. cinnamon!)
1 T. agave nectar
1/2 c. blueberries

Bring hot water to a boil in a medium saucepan. Reduce heat to medium, add oats, and cook for 3 minutes or until oats are tender. Remove from heat and stir in flax, wheat germ and cinnamon. Top with agave and blueberries. Add a small amount of almond milk, if desired.

Serves 1.

Note: To get the true blueberry pie smell, let the oatmeal cool. With blueberries in the bowl, microwave for about 1 minute or until some of the blueberries pop. Stir well.

Seitan 'n Salsa

This dish was so delish. I put everything in the crock pot in the morning, and I could smell the wonderfulness wafting from my home even before I opened the front door. Positive reviews from everyone! Feel free to substitute anything for the seitan - tofu, tempeh, portabello mushrooms or even mock chicken.

1/2 recipe Cheater Seitan
1 12oz can corn
1 medium onion, chopped
1 cup salsa of your choice - the chunkier the better
1 12oz can tomato sauce
2 cloves garlic, minced
1 1/2 cups black beans
Real salt to taste

Put all ingredients in a crock pot. Cook on low for at least 4 hours, but I cooked mine for 9 and it worked out fine. If possible, stir from time to time to ensure the dish doesn't burn.

Serve over brown rice, barley or whole wheat pasta. If desired, garnish with non-dairy sour cream and non-dairy cheese.

Single Serving Brownie

This is still a work in progress. I came across something similar while looking for healthy-ish dessert recipes. I haven't quite perfected it yet, but what I have is quite yummy. It is not aesthetically pleasing, but it's quick and certainly curbs the chocolate craving. Yum! :o)

1 T. whole wheat flour (freshly ground if possible)
1 T. Sucanat
2 t. cocoa or carob powder
pinch salt
pinch baking soda
1/4 t. vanilla extract
2 T. apple sauce

Combine all ingredients in a microwave-safe container. A large soup mug or small bowl works well. Microwave on high for 1 minute. Let stand 2 to 3 minutes before serving.

Makes a single brownie.

Note: For a more cake-like brownie, use a bigger pinch of baking soda. For a more fudge-like brownie, use less baking soda.

Roasted Eggplant

I already have a recipe for roasted eggplant on this blog, but this recipe is substantially different. It's very easy, but takes a lot of inactive prep time so be sure to plan ahead. I thought it was absolutely delish and had it for lunch, but the boys refused to even try it. Fine, that's more for me. :o)

1 large eggplant
2 T. olive oil
1 t. Thyme (more or less according to preference)
1/2 t. granulated garlic
1/2 t. Real Salt (plus more salt for prepping the eggplant)
1 T. Earth Balance or other non-dairy butter
2 T. non-dairy sour cream

Wash and dry eggplant. Trim stem and end. Cut in half lengthwise. Cut each half in thirds lengthwise, then cut into thin slices. Depending on the size of your eggplant, you may need to make more or fewer slices.

Place eggplant into a colander or strainer. Sprinkle with enough salt to lightly cover all the pieces, tossing to combine. Let stand for 30 minutes. Rinse well and continue with recipe.

Preheat oven to 350 degrees.

Combine eggplant, thyme, garlic and Real Salt in a large bowl. Toss eggplant until all pieces are completely coated with the olive oil and seasoning. Coat a 13x9 baking dish with cooking spray. Spread eggplant evenly in the dish.

Bake for a total of 40 minutes, stirring every 10 minutes. Eggplant is done cooking when it is darker in color and soft. Add non-dairy cream and stir to combine. Serve immediately.

Makes 2 main dish servings or 4 side dish servings.

Oven-Roasted Beets

Most recipes for roasted beets instruct leaving the skin on until after they have roasted. Then, you have to wait for them to cool enough to handle and remove the skins. However, this method for roasting beets takes care of the peeling ahead of time. I recommend wearing gloves while peeling them - unless you want your hands stained purple.

3 large beets
1 T. olive oil
1 T. minced garlic
1/4 t. freshly ground black pepper
Dash dried basil
Dash dried oregano
Dash Real Salt

Preheat oven to 350 degrees. Cover a baking sheet with foil. Spray lightly with non-stick cooking spray, if desired.

Wearing gloves, cut the stem and any root fragments from the beets. Use a potato peeler to remove the skin. I recommend doing this over a garbage can or garbage disposal. The beet "juice" will stain pretty much anything it touches if not cleaned up immediately.

Rinse beets. Cut into cubes. Place beets in a medium-sized mixing bowl and add remaining ingredients. Toss to ensure even distribution. Spread out on prepared baking sheet. Cover loosely with a second piece of foil. Bake for 20 minutes. Uncover, stir, and continue baking. Stir every 10 minutes until beets are fork-tender, about 60 minutes total, depending on the size of your beet cubes. Let stand for 5 minutes before serving.

Makes about 3 side-servings.

Note: This recipe would easily double for more satisfying portions. I had only purchased 3 beets, so that's all I made. Next time I will definitely make more.

Variations: Mix up the seasonings. The basil and oregano are certainly not the only combination that would work. Consider cumin, thyme and lemon juice, or other seasoning variations as you desire.

Black Bean Quinoa Vegetable Soup

Okay, so I pretty much just listed the ingredients, but I couldn't come up with a better name. :) My youngest son said, "Just call it soup." I guess I could have done that. It was tasty and made enough for three leftover portions - that's 3 days of lunches. I've started portioning out the leftovers, freezing them, and then sealing them in a food saver bag. This soup will work marvelously for that. It's high in fiber and protein and totally delicious.

7 cups vegetable broth*
3 large carrots
4 red potatoes
1 medium onion, diced
2 bay leaves
1 t. basil
1 1/2 c. cooked quinoa (cook 1/2 c. dry in 1 1/2 c. water for 15 minutes)
1 1/2 c. cooked black beans (rinse well if using canned)
1 12 oz. can diced tomatoes, undrained
Real Salt, garlic powder, and any other desired seasonings to taste
1 T. miso

Bring vegetable broth to a simmer. Reduce heat to medium and add carrots, potatoes, onion and bay leaves. Simmer for 10 to 15 minutes or until carrots and potatoes are soft when pierced with a fork.

Add basil, cooked quinoa, black beans and tomatoes. Continue simmering until heated through. Add other seasonings (Real Salt, garlic powder, etc.) to taste. Remove from heat and stir in miso. Let stand 5 to 10 minutes before serving.

Makes 8, 1 1/2 c. servings

*Note: if using vegetable broth powder or bullion (which is generally what I use), add it at the end of the cooking cycle just before the miso.

Random factoid: Miso is extremely delicate. It should never be cooked or boiled, or it will curdle, break down and otherwise become disgusting. Always add miso at the very end of the cooking cycle after removing from heat. Yum!

Creamy Broccoli Carrot Soup

This is so easy and so filling, but so healthy! I guess that's the theme of all my soups, if you really think about it. It doesn't have a ton of calories (only about 180 per cup), so you can easily have seconds - even if you're watching your weight. The boys and I scarfed it right down.

4 c. vegetable broth
1/2 c. dry barley
2 medium stalks broccoli
2 large carrots, peeled if desired*
13.6 oz. can Lite Coconut Milk (I used the Thai Kitchen brand)
1 c. vegan cheese (optional)
4 T. nutritional yeast
Granulated garlic to taste
Real Salt to taste

Bring the vegetable broth to a boil. Add barley, return to a simmer, and cook for 15 minutes, stirring occasionally. Meanwhile, prepare the vegetables.

Shred carrots using the large holes of a cheese grater (a food processor makes quick work of this, but it's easy enough to do by hand). Cut florets off broccoli and chop stalk into pieces equal to the size of the florets, stopping when the stalk gets tough. Soak in a bowl of cold water and apple cider vinegar for about 10 minutes. Drain, then process in a food processor until small pieces but not completely pulverized.

After the barley has been cooking for 15 minutes, add coconut milk, broccoli and carrots. Stir to combine. Return to a simmer and cook 15 more minutes or until vegetables and barley are tender. Season with salt and granulated garlic as desired.

You can add the cheese and nutritional yeast at this point and serve, or you can make it creamier. I vote creamier. If you have an immersion (hand) blender, stick it in the pot and blend away until it reaches the desired consistency. If you don't, you can process in batches in your blender - just remember it's hot and the lid can blow off if you try to process too much at once. Make it as creamy or chunky as you like. If you are blending, add the cheese and nutritional yeast at the end. The cheese can be hard to get off the blender blades.

Makes 6, 1-cup servings (but you're going to want more than one cup, I promise!)

*Note: It is not necessary to peel most root vegetables - just give them a good scrubbing. Keeping the skin on retains more fiber and most of the time you won't notice a difference. :)

The Power of a Power Breakfast

We've all heard it a million times: Breakfast is the most important meal of the day. Eating breakfast gives a jump-start to our metabolism and helps fuel our minds for the day ahead. Breakfast for me used to consist of coffee, coffee, then another cup of coffee. I've experimented with various breakfast combinations, and my Power Breakfast, as I call it, is the one that seems to do the trick. I knew it made me feel better, but I didn't realize its full power until I passed it along.

All the research I have found supports that combining protein and fiber is the best way to stay full and help avoid mindless snacking. That being said, I suppose I should tell you about my Power Breakfast before going any further. To make my Power Breakfast, I bring 1 1/2 cups of water to a boil in small saucepan. Add 1/2 cup oats and cook until done (it's very runny at this point). Turn off the heat, add 1/8 c. dried cranberries, and 1 tablespoon each of wheat germ and ground flax, which will thicken the cereal substantially. Stir in a little agave nectar, top with some almond milk and you're good to go. For an occasional treat I will crush a few pecans on top.

It's just oatmeal, right? What exactly makes it a Power Breakfast? Well, for starters, it's high in fiber. You're getting 10 grams of fiber in this little bowl of cereal. It's not doing too bad in the protein arena either - it packs 12 grams of protein. From the wheat germ and and flax seed you're getting folic acid, Vitamin E, and those heart-healthy Omega-3's (plus fiber and protein). Agave nectar is a low glycemic sweetener, so it won't cause spikes in your blood sugar that can lead to cravings for other non-healthy foods.

So I noticed it was working for me. After about 2 weeks of eating it consistently for breakfast (and other lifestyle changes, too, it's not a magic potion) I have lost almost 9 pounds. I found that I was saited until lunchtime. That was good enough, but my mom then said she was trying to lose weight. I'm sort of the "nutritional expert" in our family (and I use the term lightly), so I offered her my Power Breakfast idea and gave her some ground flax seeds to try. She started eating it 2 to 3 mornings per week and has lost 5 pounds in the past 2 weeks. She also commented that she has decreased cravings for snack foods and actually feels like her body is detoxing. How wonderful is that?!?

Oh, and one other thing: it's best to grind the flax seeds right before you use them to unleash their full power. I personally am not one of those people motivated enough to pull out the coffee grinder and/or blender every morning to grind one tablespoon of flax. The alternative is to grind some ahead of time (I usually grind enough for one week) and keep it in the refrigerator. I figure grinding a week's worth and storing it is better than not using it at all. Oh, and in case you were wondering, flax seeds do absolutely nothing for you if they're not ground. Just FYI. ;o)

Try my Power Breakfast for two weeks. If you're not completely satisfied, I will fully refund the purchase price of reading this blog. (Okay, bad joke, sorry, but seriously - try it!)

Smunchies

The kids and I can't agree whether these are called Smunchies or Crunchies, but either way they're requested often. Like other recipes, I will sometimes add dairy cheese for the boys, but I omit the dairy cheese from mine and it is plenty delicious just as is. They're a little time-consuming, but better than anything I've ever had at That One Taco Joint. PS If you're thinking this looks similar to stuffed bell peppers you're right, but the outcome is completely different.

4 very large flour tortillas (I think 12" is the biggest they make)
1 8" flour tortilla torn into fourths
4 tostata shells, the flatter the better
2 T. olive oil
1 medium onion, diced
2 to 3 cloves garlic, minced
1 T. tomato paste
1 1/2 c. lentils*
1 1/2 c. brown rice*
Taco seasoning to taste
4 to 5 dashes Worcestershire (vegean) to taste
4 to 5 dashes chipotle tobasco sauce
4 T. vegan sour cream (commercially purchased or make your own)
4 T. salsa
Diced tomato, optional
Shredded lettuce, optional
Vegan cheese, shredded, optional

*For variation, you may substitute refried beans (vegan, of course) for all or part of the lentil and rice mixture.

Warm flour tortillas either in the microwave or a large, dry skillet. Keep warm in a tortilla keeper or on a plate under layers of paper towels. Set all tortillas, including tostata shells, aside so they are ready for assembly.

In a large skillet, heat olive oil over medium-high heat. Add onion and garlic and cook, stirring frequently, until very soft but not yet carmelized. Add tomato paste and stir to incorporate. Add enough hot water to keep ingredients moist and not sticking to the pan. If you add too much, don't worry - you can just let it cook down at the end.

Add lentils, brown rice (and/or refried beans if using), taco seasoning, worcestershire sauce and tobasco sauce. Stir to combine and cook until heated through. Let it cook a few minutes for flavors to blend, adding additional water if necessary.

Preheat another large, dry skillet over medium heat. Assemble smunchies. Arrange 1/4 of the lentil mixture followed by 1/4 of the salsa and the tostada shell. On top of the tostada shell spread the sour cream and any other optional fixin's you choose. The flour tortilla is not large enough to wrap itself all the way around, so place 1/4 of the smaller flour tortilla in the center. Begin folding edges of large tortilla up and over, holding in place until all edges are folded. (You should not be able to see any of the inner ingredients at this point.)

Place smunchie in pan, folded sides down, and cook for 4 to 5 minutes or until golden brown. Check occasionally to ensure it is not burning. Flip and cook an additional 2 to 3 minutes or until the top is golden. Let stand a few minutes before serving as it will be HOT.

Repeat with remaining smunchies. Makes 4 smunchies. Warning: children, specifically teenage boys, get addicted to smunchies and you may be asked repeatedly to make them.

Stuffed Peppers

Traditionally stuffed bell peppers are made with ground beef and cheese - poor cows! This version is just as tasty, probably more filling, and doesn't leave you feeling like you have a rock in your gut. It's light, healthy and tasty. They key is lots and lots of seasonings. :o)

3 bell peppers (I use green, but use any color you like)
1 1/2 c. cooked rice
1 1/2 c. cooked lentils
1 small white or yellow onion, diced
2 T. olive oil
3 cloves garlic, minced
2 T. tomato paste*
Water
Taco seasoning to taste**
Real Salt to taste
4 to 5 dashes Chipotle Tobasco sauce
4 to 5 dashes worcestershire sauce
1/8 c. nutritional yeast

Cook rice and lentils if you don't already have them cooked. Don't be afraid of making too much - you can just measure out what you need for this recipe and save the rest for a future meal.

Fill a very large pot with hot water, within a couple of inches of the top. Bring to a boil. Remove cores and seeds from peppers, rinsing well to remove any remaining seeds. Submerge in boiling water and blanch for 2 to 3 minutes - DO NOT OVERCOOK! Mushy peppers won't work for this at all. :) To test, they should be fork-tender, but still be able to stand up on their own. It's better to remove them early and test, because you can always put them back in the hot water if they need to be cooked a little longer. When finished, remove peppers from water and let drain, upside down, while preparing the rest of the dish.

Preheat oven to 350 degrees.

Pour olive oil in a large skillet over medium-high heat. When olive oil is warm, add onion and garlic and cook, stirring frequently, until onion and garlic are soft and aromatic. Add lentils, rice, and tomato paste, stirring to combine. Add water as needed to keep the mixture moist (I ultimately ended up adding about 2 cups hot water by the end, but do so gradually). Add taco seasoning, Real Salt, Chipotle Tobasco and worcestershire (most worcestershire sauces have anchovies and are therefore not vegan - but if you look hard you can find a vegan version). Continue stirring, adding water as needed, and adjusting for taste. Remove from heat.

Line an 8x8 baking dish with foil. Do NOT coat with cooking spray as this will make your peppers burn. Your peppers should be firm enough to stand on their own. Stuff each pepper with 1/3 of the stuffing. If desired, top with vegan cheese. Most vegan cheeses don't melt. For my kids I add dairy cheese, but I leave mine naked, so to speak. Prop them up together so they don't fall over (hence the reason for using a small baking dish as well).

Bake for 15 minutes or until hot and bubbly. Remove from oven and let stand for about 5 minutes. Using tongs, grab the peppers and cut in half. Top with vegan sour cream if desired.

Makes 6 servings.

Variation: Cut peppers in half prior to stuffing. Divide the filling six ways. Pro: you don't have to try to cut a hot pepper in half. Con: the stuffing doesn't stay in quite as well. Another option is simply to serve the peppers whole, though this is a LOT of food. Fine for my teenage children, but a little too much for me. If you have any leftovers, store them in an airtight container and eat within a couple of days.

*Most cans of tomato paste come in 6 ounces, and I rarely use 6 ounces at once. To avoid waste, I measure it out into 1-tablespoon portions and freeze. When I need the tomato paste, I simply pull it out of the freezer and add it directly to the recipe.

**Using a premade taco-seasoning may not seem very "vegan." I totally agree. However, I bought a container of it at Costco quite some time ago and I'm still trying to use it. I'm a huge fan of not wasting, so until the warehouse-sized container of taco seasoning is gone, this will show up in my recipes. After that, I will come up with some! :~)

Bok Choy, Broccoli and Mushroom Saute

I was at the local produce market this morning and came across some Bok Choy. I have never used bok choy before, but I was curious and it was cheap so I decided to try it. Holy Yum! Experiment successful.

2 T. olive oil*
2 T. Earth Balance*
2 c. shredded raw bok choy
2 c. chopped raw broccoli
2 scallions, thinly sliced
4 mushrooms, chopped
2 cloves garlic, minced (or use granulated garlic to taste)
Real Salt to taste
Water

*Using this much olive oil and Earth Balance adds a significant amount of fat. If you are counting fat and calories, you could easily use half this amount and it would still be delicious.

In a very large skillet, heat olive oil and Earth Balance over medium heat. Add broccoli and cook until just fork tender, about 3 to 4 minutes (longer for larger pieces). Add remaining vegetables and continue cooking until tender. It may be necessary to add hot water, a few tablespoons at a time, to prevent sticking. Season with granulated garlic and real salt, if using. Serve over cooked brown rice or cooked barley, if desired.

Makes about 4 servings.