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. :)
Thursday, January 27
Wednesday, January 19
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!)
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!)
Tuesday, January 18
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.
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.
Monday, January 17
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! :~)
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! :~)
Saturday, January 15
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.
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.
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