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Healthy Recipes Part Eleven
1 year ago

Mixed Vegetable Stir-Fry

Mixed Vegetable Stir-Fry


4 servings


30 minutes or fewer


This versatile vegetable stir-fry recipe can be adapted to include just about any vegetable you’d like.
  • 3 Tbs. vegetable oil
  • 6 large cloves garlic, coarsely chopped
  • 1 Tbs. yellow miso

  • ½ tsp. Honey
  • 1 lb. assorted vegetables (such as asparagus, green beans, eggplant, mushrooms, bell pepper and bean sprouts), cut into bite-size pieces
  • 1 jalapeño pepper, seeded and thinly sliced
  1. In large wok or large heavy skillet, heat oil over high heat. Add garlic and stir-fry until golden, about 2 minutes. Add miso, oyster sauce and sugar and stir to blend.
  1. Add vegetables and jalapeño and stir-fry, until vegetables are crisp-tender, about 12 minutes. Serve hot.




     Please stay tuned for the next installment.....
1 year ago

Two Chickpea Salads

Creamy Chickpea Salad with Fresh Herbs

October may seem like a strange time to be writing about salads, but even in the cooler months, I like to eat salads for lunch. I load up on raw vegetables for my midday meal and concentrate on cooked veggies, beans, and grains for dinner. But raw vegetables don't really fill me up or keep me going all afternoon; I need something with staying power. That's where chickpea salads come in. Served atop a big salad of lettuce, spinach, cucumber, and tomatoes, they add flavor and texture as well as protein.


As soon as you take a look at the ingredients of these salads, you'll notice that they have something more than chickpeas in common. Yes, I added okara, the soy pulp left over from all the soymilk I've been making. Since I'm making all of our soymilk now, I'm winding up with heaps (some would say mountains) of okara, and it's made its way into everything from burgers to cornbread. But I did a silly thing one day and tasted it straight out of the machine, and it tasted good, once I added a little agave nectar and vanilla to it--kind of like cream of wheat. Since that experience didn't kill me, I decided to just start tossing okara into dishes that weren't cooked, and my first chickpea-okara salad was born.

Now, I know that most of you aren't making soymilk, and though you can buy okara at some Asian markets, it isn't that easy to find, especially in its fresh (wet) form. But the great thing is that tofu, either silken or regular, will work, too. The purpose of the okara is to add some creaminess without adding a lot of mayo, and tofu will do the same thing. Tofu is higher in fat and calories, however, and it lacks okara's fiber, so if you have okara, then you should definitely use it.

This first salad is my favorite. I used fresh thyme and parsley from my garden, and I loved the clean, herbal taste they gave it. My husband said it tasted like tuna salad, but I think he's hallucinating because I didn't put anything fishy in it. If you have fresh herbs, use them--you could even experiment with basil or oregano--but if not, give it a try with dried thyme.


Creamy Chickpea Salad with Fresh Herbs

1 year ago

1 1/2 cups cooked chickpeas
1/2 cup okara or tofu, mashed well
2 tablespoons Nayonaise (or other vegan mayo)
1/2 tablespoon Creole mustard
1/4 teaspoon Old Bay Seafood seasoning* (or to taste)
2 teaspoons lemon juice
1 teaspoon soy sauce
1 rib celery, minced
1/2 teaspoon salt, or to taste
1 teaspoon fresh thyme leaves (or 1/4 tsp dried)
1 tablespoon minced fresh parsley
1/4 teaspoon paprika
generous grating of black pepper

Mash the chickpeas well with a potato masher. Add all remaining ingredients and taste, adding more seasonings if necessary. Refrigerate until chilled. Serve as a sandwich filling, as a dip with crackers, or atop a bed of greens.

*The main ingredient of Old Bay is celery salt, so you can replace it with celery salt and a pinch or two of red pepper.

Makes 4 servings. Per serving (with okara): 138 Calories (kcal); 4g Total Fat; (25% calories from fat); 6g Protein; 20g Carbohydrate; 0mg Cholesterol; 453mg Sodium; 4g Fiber. Weight Watchers 2 Points (Core + 1/2 pt. for mayo)

With reduced fat tofu: 154 Calories (kcal); 5g Total Fat; (26% calories from fat); 9g Protein; 20g Carbohydrate; 0mg Cholesterol; 454mg Sodium; 3g Fiber. Weight Watchers 3 Points (Core + 1/2 pt. for mayo.)



I enjoyed the curried chickpea salad below with Edward & Sons brown rice snaps, which are low in calories and fat, as well as gluten-free. (Attention Weight Watchers: 8 crackers are just one point!) Later, my husband tried it and said it tasted like shrimp salad. Seriously, I don't know where he comes up with these ideas!



Curried Chickpea Salad

1 year ago

Use a good, mild curry powder, one that you know you like.

1/2 medium onion, minced
1/2 bell pepper, minced
1/2 hot chile pepper, seeded and minced (optional)
1 teaspoon good curry powder
1/4 teaspoon cumin
1 1/2 cups cooked chickpeas
1/4 cup okara or silken tofu, mashed well
1 tablespoon lemon juice
1 tablespoon Nayonaise or other vegan mayo (optional)
1 teaspoon salt (or to taste)
generous grating black pepper
Optional: chopped celery and/or tomato (Use if you want a lighter salad, more suited to a side-dish than a dip.)

In a small saucepan, sauté onion over medium-high heat until it softens, about 2-3 minutes. Add bell pepper and hot pepper, if using, and cook another minute. Add curry powder and cumin and cook for 30 seconds. Remove from heat.

Mash chickpeas in a medium-sized bowl. Add the onion mixture and all remaining ingredients. Stir well and check for seasoning. If necessary add a little more curry powder, salt, or lemon juice. Refrigerate until chilled.

Makes 4 servings. Per serving: 137 Calories (kcal); 3g Total Fat; (18% calories from fat); 7g Protein; 23g Carbohydrate; 0mg Cholesterol; 568mg Sodium; 4g Fiber. Weight Watchers Core (w/o mayo) / 2 Points.

SusanV



http://blog.fatfreevegan.com/2008/10/two-chickpea-salads.html

1 year ago

Sesame-Ginger Steamed Broccoli

sesame-ginger steamed broccoli


Serves 4


30 minutes or fewer


No steamer basket required for this recipe. A modest amount of liquid in a standard skillet steams the broccoli to perfection.
  • 1 lb. broccoli, cut into medium florets (6 cups loosely packed)
  • 2 Tbs. mirin or sake
  • 1 Tbs. tamari
  • 1 Tbs. minced fresh ginger
  • 1 tsp. toasted sesame oil
  • 1 pinch salt
  • 1 tsp. sesame seeds

Place broccoli, mirin, tamari, ginger, oil, and 1/4 cup water in large (2- to 3-qt.) skillet. Cover, and bring to a simmer over medium heat. Steam 4 minutes, or until broccoli is bright green and crisp-tender. Sprinkle with salt and sesame seeds.


http://www.vegetariantimes.com/recipe/sesame-ginger-steamed-broccoli/

1 year ago
Stuffed Grape Leaves Casserole


Stuffed Grape Leaves Casserole

S

erves 8


If you like stuffed grape leaves, you’ll love this casserole, which has all the flavors of the bite-size appetizers without all the rolling. You don’t have to parboil jarred grape leaves, but a quick dip in boiling water tenderizes them and removes some of their saltiness.
  • 30 jarred or fresh grape leaves
  • 2 Tbs. olive oil, plus more for brushing top of casserole and casserole dish
  • 1 large onion, finely diced (2 cups)
  • 1 cup brown rice
  • 2 cups low-sodium tomato juice or vegetable juice
  • 1 cup chopped unsalted, hulled pistachios
  • 1 cup chopped fresh parsley
  • 1 cup chopped fresh mint
  • 1 cup raisins or dried currants
  • ¼ cup lemon juice
  • 1 lemon, sliced, for garnish
  • Pomegranate molasses, for drizzling, optional

1. Dip grape leaves in large pot of boiling water 2 minutes. Drain, and set aside.


2. Heat oil in large saucepan over medium heat. Add onion, and sauté 7 to 10 minutes, or until beginning to brown. Add rice and 21/2 cups water, and bring to a boil. Cover, reduce heat to medium-low, and cook 30 to 40 minutes, or until liquid is absorbed. Remove from heat, and stir in tomato juice, pistachios, parsley, mint, raisins, and lemon juice. Season with salt and pepper, if desired. (Mixture will be very wet.)


3. Preheat oven to 350°F. Brush 2-qt. baking dish with olive oil. Pat grape leaves dry. Line bottom and sides of baking dish with grape leaves, allowing leaves to hang over sides. Spread half of rice mixture over grape leaves. Top rice with more grape leaves, then top with remaining rice mixture. Cover casserole with remaining grape leaves, and seal by folding over grape leaves around edges. Brush top with olive oil. Bake 30 to 40 minutes, or until grape leaves on top darken and casserole looks firm and dry.


4. Dip knife in cold water. Cut straight down with tip of knife to make 8 servings, then remove servings with spatula. Garnish with lemon slices, and drizzle with pomegranate molasses (if using).


http://www.vegetariantimes.com/recipe/stuffed-grape-leaves-casserole/

1 year ago

Cuban Black Bean and Potato Soup



Cuban Black Bean and Potato Soup

Serves 6



30 minutes or fewer



The distinctive flavor of this soupcomes from a sofrito, a puréed mix of onions, garlic, and bell peppers.
  • 1 medium onion, diced (1 ½ cups)
  • 1 small red bell pepper, diced (1 cup)
  • 1 small green bell pepper, diced (1 cup)
  • 6 cloves garlic, peeled and sliced
  • 6 cups cooked black beans, divided
  • 3 medium potatoes, peeled and diced (2 ½ cups)
  • 2 Tbs. white wine vinegar
  • 1 Tbs. ground cumin
  • 1 Tbs. fresh oregano leaves
  • 1 bay leaf
  • ½ tsp. salt
  • Diced red onion and green bell pepper for garnish

1. Sauté onion, bell peppers, and garlic in saucepan with a little water or vegetable broth over medium heat 2 to 3 minutes, or until vegetables soften. Transfer to blender, and purée until smooth. Add 3 cups beans and 6 to 7 cups water; purée until mixture is consistency of thick soup.



2. Return mixture to saucepan, and add remaining beans, potatoes, vinegar, cumin, oregano, bay leaf, and salt. Bring to a simmer. Reduce heat to medium-low, and simmer, covered, 20 minutes, or until potatoes are soft. Remove bay leaf. Garnish each serving with diced red onion and green bell pepper.



http://www.vegetariantimes.com/recipe/cuban-black-bean-and-potato-soup/

1 year ago

Hawaiian-Style Sweet-and-Sour Roasted Pineapple and Bell Peppers



Hawaiian-style Sweet-and-Sour Roasted Pineapple and Bell Peppers


Serves 6


This tropical medley is a fresh alternative to a vegetable side dish. To stretch it into a main dish for four, serve it over steamed rice.
  • 3 cups cubed fresh pineapple
  • 1 medium red bell pepper, cubed (1 ½ cups)
  • 1 medium red onion, cut into thin wedges (1 ½ cups)
  • 1 Tbs. toasted sesame oil
  • 1 Tbs. vegetable oil
  • 1 Tbs. dark or light brown sugar
  • 1 Tbs. sweetened coconut flakes, optional
  • 1 Tbs. lime juice

1. Preheat oven to 400°F. Arrange pineapple cubes, red bell pepper cubes, and red onion wedges on ungreased rimmed baking sheet. Drizzle with toasted sesame oil and vegetable oil, sprinkle with brown sugar, and season with salt and pepper, if desired. Toss to coat.


2. Roast pineapple mixture on center oven rack 30 minutes, or until lightly browned, turning once. Remove from oven and sprinkle with sweetened coconut flakes, if using, then drizzle with lime juice. Remove to serving bowl and toss well to combine. Serve hot or at room temperature.



http://www.vegetariantimes.com/recipe/hawaiian-style-sweet-and-sour-roasted-pineapple-and-bell-peppers/

1 year ago

Arborio Rice and Savoy Cabbage Soup



Arborio Rice and Savoy Cabbage Soup



Serves 4



30 minutes or fewer



Crinkly leafed savoy cabbage is a lot less pungent than smooth green cabbage, making it perfect for this delicately flavored soup. Leafy greens like kaleand collards also work well. Arborio rice adds creaminess to the broth, but you can substitute any other short-grain white rice, even sushi rice!


  • 3 Tbs. olive oil
  • 1 small savoy cabbage, shredded (12 oz.)
  • 3 cups low-sodium vegetable broth
  • ½ cup Arborio rice
  • 4 slices whole-wheat bread
  • 2 cloves garlic, halved
  • Grated vegan Parmesan cheese for garnish, optional

  1. Heat oil in large pot or Dutch oven over medium heat. Add cabbage, and stir to coat with oil. Stir in broth and 3 cups water, and season with salt and pepper. Cover, and bring to a boil. Reduce heat to medium, and simmer 15 minutes.
  1. Stir in rice, and season with salt once more. Cover, and simmer 15 minutes, or until rice is tender.
  1. Meanwhile, rub each bread slice with 1/2 clove garlic. Toast bread, then cut into fingers or cubes. Divide garlic toast fingers among 4 soup bowls. Ladle soup over toast, and sprinkle with Parmesan cheese, if desired.

http://www.vegetariantimes.com/recipe/arborio-rice-and-savoy-cabbage-soup/

1 year ago

Stuffed Cauliflower

Stuffed Cauliflower


Serves 8


Rather than frying this cauliflower dish, Madhu Gadia, author of The IndianVegan Kitchen, steams and bakes it for a party entrée that's elegant and healthful.
  • 1 cup coarsely chopped onion
  • ½ cup tomato sauce
  • ½ small jalepeño chile, finely chopped
  • 2 Tbs. chopped fresh ginger
  • 2 cloves garlic, coarsely chopped
  • 1 tsp. whole cumin seeds
  • 3 Tbs. canola or vegetable oil, divided
  • 1 Tbs. ground coriander
  • ½ tsp. ground turmeric
  • ½ tsp. cayenne pepper, or to taste
  • ½ tsp. amchoor or 1 tsp. lemon juice
  • ½ tsp. garam masala
  • 1 large potato, peeled, boiled, and grated
  • 1 medium head cauliflower (2 lb.)
  • 2 medium potatoes, peeled and sliced

1. Preheat oven to 400°F. Blend onion, tomato sauce, jalepeño, ginger, garlic, garlic, and cumin in blender until paste forms. Heat 2 Tbs. oil in skillet over medium-high heat. Add onion paste, and cook 3 minutes, or until mixture comes together in dense mass. Stir in coriander, turmeric, cayenne, amchoor, and garam masala; cook 2 minutes. Stir in 1/2 cup water and grated potato.


2. Steam whole cauliflower head 5 to 7 minutes. Cool. Press onion mixture all over cauliflower. Set in baking dish.

1 year ago


3. Toss sliced potatoes with remaining 1 Tbs. oil on baking sheet. Transfer both pans to oven, and bake 25 minutes, turning potatoes once. Serve cauliflower with sliced potatoes.




http://www.vegetariantimes.com/recipe/stuffed-cauliflower/

1 year ago

Yellow Beet and Asian Pear Salad



Yellow Beet and Asian Pear Salad

 

Serves 8

 

A spicy horseradish dressing tames the sweetness of earthy roasted beets and crunchy Asian pears in this early fall salad. Tart apple slices will also work in the salad—just be sure to toss them in lemon juice before serving to prevent browning.
HORSERADISH DRESSING
  • 2 Tbs. prepared horseradish, or 1 Tbs. grated fresh horseradish
  • 2 Tbs. champagne vinegar
  • 1 Tbs. silken tofu, drained
  • 1 tsp. grated fresh ginger
  • 2 Tbs. olive oil
  • 4 gold baby beets
  • 8 oz. organic spicy greens mix, such as watercress, arugula, tatsoi, and mizuna
  • 2 Asian pears, sliced
  • Black salt, optional

1. To make Horseradish Dressing: Place horseradish, vinegar, tofu, ginger, and 2 Tbs. water in bowl of food processor, and pulse until combined. With motor running, add olive oil, and blend until smooth. Season with salt and pepper.

 

2. To make Salad: Preheat oven to 400°F. Wrap beets in foil, and roast 30 to 40 minutes, or until tender. Cool until easy to handle, then peel and slice.

 

3. Toss greens with Horseradish Dressing, and divide among plates. Lay beet slices on one side of greens. Fan out Asian pear slices on opposite side of salad from beets. Sprinkle with black salt, if desired, and serve.


http://www.vegetariantimes.com/recipe/yellow-beet-and-asian-pear-salad/



1 year ago

Buckwheat-Black Bean Soup



Buckwheat-Black Bean Soup



Serves 4



Roasted or raw buckwheat gives this soupbody so that it tastes as if it has been simmering for hours.

  • 1 Tbs. olive oil
  • ¾ cup chopped onion
  • ¾ cup chopped red bell pepper
  • 3 cloves garlic, minced (1 Tbs.)
  • ¼ cup kasha or buckwheat groats
  • 1 tsp. chili powder
  • 2 cups low-sodium vegetable broth
  • 1½ cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained
  • 1 cup grated carrots
  • 1 cup fresh or frozen corn kernels
  • 1 bay leaf
  • ¼ cup chopped cilantro
  • 2 Tbs. lime juice

Heat oil in saucepan over medium heat. Add onion and bell pepper, and sauté 5 minutes. Add garlic, kasha, and chili powder, and sauté 3 minutes more. Stir in broth, beans, carrots, corn, bay leaf, and 2 cups water, and season with salt and pepper, if desired. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until kasha is tender. Stir in cilantro and lime juice.



http://www.vegetariantimes.com/recipe/buckwheat-black-bean-soup/




1 year ago

Sicilian Swiss Chard over Quinoa


Sicilian Swiss Chard over Quinoa


0 minutes or fewer



Pine nuts and golden raisins lend a sweet, nutty touch to pan-sautéed Swiss chard served over protein-rich quinoa.

  • 1 ½ cups low-sodium vegetable broth
  • ¾ cup quinoa, rinsed and drained
  • 2 tsp. olive oil
  • 1 lb. Swiss chard, leaves cut into ribbons, stems finely chopped
  • 1 medium yellow onion, chopped (1 ½ cups)
  • 16 pitted black olives, such as kalamata, halved
  • ¼ cup golden raisins
  • ½ tsp. red pepper flakes
  • 3 cloves garlic, minced (1 Tbs.)
  • 2 Tbs. toasted pine nuts

1. Bring broth to a boil in medium saucepan. Add quinoa, and bring mixture to a simmer. Reduce heat to medium-low, and simmer, covered, 12 minutes. Remove from heat, uncover, let stand 5 minutes, then fluff with fork.



2. Meanwhile, heat oil in large nonstick skillet over medium heat. Add chard stems, onion, olives, and raisins. Sauté 10 minutes, or until onion and chard stems are soft. Stir in chard leaves and red pepper flakes; sauté 6 minutes, or until greens are tender. Stir in garlic, and season with salt and pepper, if desired.



3. Divide quinoa among 4 shallow bowls. Spoon chard mixture over top, and sprinkle with pine nuts.



http://www.vegetariantimes.com/recipe/sicilian-swiss-chard-over-quinoa/

1 year ago

Root Vegetables Creole

Root Vegetables Creole


Serves 6



“First you make a roux” is how many Cajun recipes start, and this Creole sauce is no exception. It gets its distinctive taste from a brown roux to which the “holy trinity” (equal parts chopped green bell pepper, onion, and celery) is added before the rest of the ingredients. (Be sure to have all the vegetables chopped and ready before you fire up the stove.) Serve over rice.


  • ¼ cup vegetable oil
  • ¼ cup all-purpose flour
  • 1 small green bell pepper, finely chopped (1 cup)
  • 1 medium onion, finely chopped (1 cup)
  • 4 ribs celery, finely chopped (1 cup)
  • 1 12-oz. pkg. Soyrizo or vegetarian andouille, sausages halved lengthwise and cut into ½-inch-thick pieces, optional
  • 4 large carrots, cut into 1-inch chunks (2 cups)
  • 4 small turnips, peeled and cut into 1-inch chunks
  • 1 15-oz. can diced tomatoes
  • 4 Tbs. no-salt-added tomato paste
  • 3 cloves garlic, minced (1 Tbs.)
  • 3 bay leaves
  • 1 tsp. vegan Worcestershire sauce
  • ¼ tsp. cayenne pepper
  • 1 Tbs. lemon juice
  • ¼ cup chopped parsley, for garnish

1. Stir together oil and flour in large Dutch oven over medium heat. Cook roux 10 to 15 minutes, or until it turns the color of caramel, stirring constantly. Add bell pepper, onion, and celery, and cook 5 to 7 minutes, or until vegetables are soft.


2. Stir in Soyrizo, if using; carrots; and turnips. Stir to coat with onion mixture. Add tomatoes, tomato paste, garlic, bay leaves, Worcestershire sauce, cayenne, and 1 1/2 cups hot water. Season with salt and pepper, if desired. Cover, and reduce heat to medium-low. Simmer 45 minutes, or until vegetables are tender. Remove bay leaves, and stir in lemon juice. Serve over rice, and garnish with parsley.



http://www.vegetariantimes.com/recipe/root-vegetables-creole/



1 year ago

Ginger-Miso Yam Wraps


Ginger-Miso Yam Wraps



Serves 4



Tofu and edamamegive these wraps plenty of protein. Feel free to substitute chard or flat-leafed kale for the collards.


  • 2 small yams or sweet potatoes (1 lb.)
  • 2 Tbs. white miso paste
  • 1 Tbs. smooth peanut butter
  • 2 Tbs. finely chopped shallot
  • 1 Tbs. minced fresh ginger
  • 2 cloves garlic, minced (2 tsp.)
  • 1 cup frozen shelled edamame
  • ¼ tsp. cayenne pepper
  • 6 oz. firm silken tofu, crumbled (1 cup)
  • 2 Tbs. chopped cilantro
  • 8 collard green leaves, stems removed

1. Preheat oven to 400°F. Cut thin slice off both ends of yams, and poke skins with knife in several places. Bake 50 minutes, or until soft, turning once. Halve yams, and scoop flesh into bowl. Mash in miso and peanut butter.



2. Meanwhile, coat skillet with cooking spray, and heat over medium heat. Sauté shallot, ginger, and garlic 3 minutes, or until soft. Add edamame, 1/4 cup water, and cayenne; cook 3 minutes more. Remove from heat, and stir in tofu,cilantro, and yam mixture. Cool.


1 year ago


3. Place 1 collard green leaf on work surface. Spoon 1/3 cup yam mixture in center of leaf. Roll bottom edge over mixture; tuck in sides. Roll up to top edge. Place, seam-side down, and repeat with remaining ingredients.





http://www.vegetariantimes.com/recipe/ginger-miso-yam-wraps/





1 year ago

Moroccan Lentil Stew with Raisins



Moroccan Lentil Stew with Raisins



Serves 6



30 minutes or fewer



This exotically flavored stew can be stretched to feed a crowd when ladled over rice or potatoes.


  • 1 Tbs. olive oil
  • 1 cup chopped onion
  • 3 cloves garlic, minced (1 Tbs.)
  • 1 28-oz. can crushed tomatoes
  • 2 18.2-oz. cartons prepared lentil soup, such as Dr. McDougall's
  • 1 15-oz. can chickpeas, rinsed and drained
  • ½ cup raisins or dried currants
  • 2 tsp. ground cinnamon,
  • or more to taste
  • 1 ½ tsp. ground cumin
  • ¼ tsp. red pepper flakes, or to taste
  • 6 Tbs. plain nonfat Greek yogurt or soy yogurt, optional

1. Heat oil in medium saucepan or Dutch oven over medium heat. Add onion, and sauté 3 minutes, or until softened and translucent. Add garlic, and cook 1 minute, or until garlic is softened, but not browned, stirring constantly.


2. Stir in tomatoes, soup, chickpeas, raisins, cinnamon, cumin, and red pepper flakes. Season with salt and pepper, if desired. Bring stew to a simmer over medium-high heat, stirring occasionally.

1 year ago

Louisiana Gumbo


Louisiana Gumbo


SERVES 8


1. To make Roux: In medium-sized, heavy-gauge saucepan, heat oil and garlic over medium heat, about 1 minute. Avoid browning garlic. Whisk in flour, and increase heat to medium-high. Whisk continually, and when paste begins to darken, add broth and Worcestershire sauce. Continue to whisk as roux thickens, about 5 minutes. Remove from heat, and [...]

ROUX

  • 2 Tbs. olive oil
  • 1 Tbs. dried minced garlic (not flakes)
  • 2 Tbs. unbleached all-purpose flour
  • 1 cup vegetarian chicken broth
  • 1 tsp. vegetarian Worcestershire sauce
  • 5 cloves garlic, minced
  • 1 ½ cups chopped red onion
  • 1 large green bell pepper, chopped
  • 12 oz. fresh okra, sliced
  • 1 11.2-oz. pkg. vegetarian Italian “sausage” links, cut into ½-inch-long slices
  • 1 8-oz. pkg. chicken-flavored seitan
  • 2 14 ½-oz. cans Mexican-style stewed tomatoes
  • 1 tsp. dried thyme
  • 1 tsp. dried coriander
  • ½ tsp. hot pepper sauce

1. To make Roux: In medium-sized, heavy-gauge saucepan, heat oil and garlic over medium heat, about 1 minute. Avoid browning garlic. Whisk in flour, and increase heat to medium-high. Whisk continually, and when paste begins to darken, add broth and Worcestershire sauce. Continue to whisk as roux thickens, about 5 minutes. Remove from heat, and set aside.


2. To make Gumbo: Spray 5-quart saucepan with nonstick cooking spray, preferably olive oil. Heat saucepan over medium-high heat, and add garlic, onion and pepper. Sauté 3 minutes, and add okra. Cook 5 minutes, and add vegetarian links and seitan. Cook mixture 8 minutes, stirring often.

1 year ago


3. Add 3/4 cup broth to pan. Place tomatoes in food processor, and pulse to chop coarsely. Add tomatoes to broth. Whisk remaining 1/4 cup broth into roux, and stir mixture into gumbo. Add thyme, coriander and hot pepper sauce. Reduce heat to low; cook for 10 minutes. Remove from heat, and serve.





http://www.vegetariantimes.com/recipe/louisiana-gumbo/



1 year ago

Peas, Carrots, and Tempeh with Miso-Almond Sauce



Peas, Carrots and Tempeh with Miso-Almond Sauce



Serves 4



30 minutes or fewer



The sauce here is the sort of fusion you might expect if a Southeast Asian peanut sauce met a Middle Eastern tahini in Japan.


  • 1 cup quinoa
  • 3 Tbs. almond butter
  • 2 Tbs. lemon or lime juice
  • 1 Tbs. yellow miso
  • 1 Tbs. grated fresh ginger
  • 1 clove garlic, minced (1 tsp.)
  • 1 Tbs. peanut or canola oil
  • 1 8-oz. pkg. plain tempeh, cubed
  • 4 carrots, halved and sliced into half-moons (1¾ cups)
  • 1 lb. sugar snap peas (2½ cups)

1. Bring 2 cups water to a boil. Add quinoa, cover, and reduce heat to medium-low. Simmer 20 minutes, or until all water is absorbed. Remove from heat, and let stand 5 minutes.



2. Whisk together almond butter, lemon juice, miso, ginger, and garlic. Whisk in 1/3 cup water. Set aside.



3. Heat wok over high heat, until water droplets evaporate within 1 second. Add oil, and swirl to coat wok. Add tempeh, and stir-fry 2 minutes. Add carrots, and stir-fry 2 minutes. Add sugar snap peas, and stir-fry 1 minute. Remove from heat.



4. Fluff quinoa with fork, top with vegetables, and drizzle with miso-almond mixture.



http://www.vegetariantimes.com/recipe/peas-carrots-and-tempeh-with-miso-almond-sauce/




1 year ago

ITALIAN CHICK PEA SOUP

This italian soup is easy to prepare and is full of wonderful flavour.
Great for vegetarians and vegan diets too!

Serves 4-6

 


Ingredients:


1 medium onion minced
1 clove garlic, minced
1/2 tsp thyme
1/4 tsp oregano
1/4 tsp basil
1 tsp mustard powder
3 cups water
2 cups tomato sauce
16 oz of chickpeas, cooked (2 cans)
1 large potato (peeled and cubed)
3 carrots (peeled and sliced)
1 stalk of celery (diced)
1tsp salt
pepper to taste
2 Tbs vegetable oil

Preparation:


In a large pot, heat the oil and saute the onion, garlic and herbs on low heat until the onions become transparent.

. Add the water to the pot, tomato sauce, chickpeas, carrot, celery, potatoes, mustard powder and salt.


Bring to a boil. When the soup comes to a boil turn the heat down to simmer and cover. Cook for 25 minutes.


Serve warm with bread, crackers or pita bread.
Enjoy!


http://www.naturallyvegetarianrecipes.com/italian-chickpea-soup.htm



1 year ago

Vegetarian Gumbo



Vegetarian Gumbo


Serves 8


Here, the rich, dark roux of a Louisiana-style gumbo is laced with carrots, parsnips, okra, and green beans, but feel free to substitute any vegetables you have on hand.

  • ½ cup vegetable oil
  • ⅓ cup flour
  • 1 small onion, chopped (1 cup)
  • 1 small green bell pepper, chopped (1 cup)
  • 3 stalks celery, chopped (1 cup)
  • 1 28-oz. can diced tomatoes
  • 2 cups fresh or frozen green beans
  • 3 carrots, sliced (2 cups)
  • 1 parsnip, diced (1 cup)
  • 1 cup fresh or frozen sliced okra, optional
  • 1 Tbs. ground cumin
  • 1 Tbs. paprika
  • 1 Tbs. dried oregano
  • ¼ tsp. cayenne pepper

1. Stir together oil and flour in Dutch oven or heavy-bottomed pot until smooth. Cook over high heat 10 minutes, or until roux turns a dark caramel color, stirring constantly.



2. Add onion, bell pepper, and celery, and cook 5 minutes, or until vegetables are softened. Stir in all remaining ingredients and 4 cups water. Season with salt and pepper. Reduce heat to medium-low, cover, and cook 40 minutes, or until carrots are tender. Serve over rice.


http://www.vegetariantimes.com/recipe/vegetarian-gumbo/

1 year ago

Shaved Fennel and Apple Salad



shaved fennel and apple salad



Serves 4


30 minutes or fewer


The key to this recipe is to cut the fennel and apple extra thin with a sharp knife.


  • 1 large fennel bulb, thinly sliced (2 cups)
  • ½ large green apple, thinly sliced (½ cup)
  • ¼ cup lemon juice
  • 2 Tbs. olive oil
  • 1 Tbs. chopped fennel fronds

Toss together all ingredients in bowl. Let stand 20 minutes. Season with salt and pepper, if desired.



http://www.vegetariantimes.com/recipe/shaved-fennel-and-apple-salad/

1 year ago

Potato & Chickpea Curry with Rice


Potato & Chickpea Curry with Rice



Serves 8


For the full Indian curry experience, serve this dish with warmed naan (Indian flat bread), sliced green onion, and a bowl of spicy chutney. Be sure the lid to the Dutch oven closes tightly over the spinach so no steam escapes while the dish is cooking.


  • 3 cups jasmine rice
  • 3 cups low-sodium vegetable broth, divided
  • 3 large russet potatoes, cut into ½-inch cubes (6 cups)
  • 3 15-oz. cans chickpeas, rinsed and drained
  • 3 14.5-oz. cans diced tomatoes, drained
  • 1 medium onion, diced (1 cup)
  • 9 cloves garlic, chopped (3 Tbs.)
  • 3 Tbs. curry powder
  • 3 cups tightly packed baby spinach leaves, roughly chopped (4 oz.)

1. Preheat oven to 450°F. Generously spray inside of 5 1/2- or 6-quart Dutch oven with cooking spray.


2. Stir together rice and 2 1/4 cups broth in pot. Top with potatoes, season with salt and pepper, then add chickpeas.



1 year ago


3. Combine tomatoes, onion, garlic, curry powder, and remaining 3/4 cup broth in bowl. Season with salt and pepper. Spread tomato mixture over chickpeas, then top with spinach. Cover pot, and bake 53 minutes, or about 3 minutes after aroma wafts from oven.



http://www.vegetariantimes.com/recipe/potato-chickpea-curry-with-rice/




1 year ago

Oregano Brussels Sprouts Recipe



Brussels Sprouts


Now that we've crossed into 2012, I feel like there is a clean stretch of road in front of me. I have projects I'm excited to spend more time thinking about, places I can barely wait to visit, friends I hope to cross paths with again. And, of course, plenty of cooking to do. I threw these brussels sprouts together as part of my lunch on New Years Day. Honestly, the brussels sprouts I had on hand we're a bit brutish - larger than I like, cosmetically rough, and past their prime. But after giving them a good scrub, and preening all the raggy outer leaves, they came around quite nicely. I browned them in a pan, the oregano "pesto" I seem to always have around these days made for a nice drizzle, and a handful of toasted almond slices was just the right nutty, crunchy finishing touch.


Happy new year all. If nothing else, let's make 2012 interesting. -h

 
To make a meal of this, serve over farro, quinoa, rice, or on top of a frittata. Use leftover oregano drizzle over everything from roasted squash, frittatas, baked potatoes, or with a good amount of fresh lemon juice, as a salad vinaigrette.

24 small brussels sprouts (less if you can only find larger sprouts)


extra virgin olive oil
fine grain sea salt


Oregano Drizzle


3/4 cup extra-virgin olive oil

1/4 cup fresh oregano, chopped

1/4 cup fresh parsley, chopped

1 large garlic clove

1/4 teaspoon fine grain sea salt, plus more to taste.
1 tablespoon extra-virgin olive oil, plus more for rubbing

a big handful of toasted almond slices

1 year ago

Wash the brussels sprouts well. Trim the stem ends and remove any raggy outer leaves. Cut in half from stem to top (quarter, if using larger sprouts) and gently rub each half with olive oil, keeping it intact. Or if you're feeling lazy, just toss them in a bowl with a glug of olive oil.


Make the oregano drizzle by pulsing the olive oil, oregano, parsley, garlic, and salt in a food processor until the herbs are just little flecks of green. Season with more salt if needed, and set aside.


Just a few minutes before you're ready to eat, heat 1 tablespoon of olive oil in your largest skillet over medium heat. Don't overheat the skillet, or the outsides of the brussels sprouts will cook too quickly. Place the sprouts in the pan flat side down (single-layer), sprinkle with a couple pinches of salt, cover, and cook for roughly 5 minutes; the bottoms of the sprouts should only show a hint of browning. Cut into or taste one of the sprouts to gauge whether they're tender throughout. If not, cover and cook for a few more minutes.


Once just tender, uncover, turn up the heat, and cook until the flat sides are deep brown and caramelized. Use a metal spatula to toss them once or twice to get some browning on the rounded side. Remove from heat and drizzle and toss with as much (or little) oregano pesto as you like. Season to taste, and serve sprinkled generously with the almonds as soon as possible. They really are best straight from the stove top.


Serves 4 as a side.


Prep time: 5 min - Cook time: 8 min




http://www.101cookbooks.com/archives/oregano-brussels-sprouts-recipe.html




1 year ago

Indian Lentil Pilaf 



Indian Lentil Pilaf



Serves 6


Ginger and garam masala, a traditional Indian spice blend, give this zesty rice dish authentic flavor. If you're not a lentil lover, try the recipe with 2 cups cooked chickpeas.


  • 1 cup brown lentils, rinsed and sorted
  • 2 Tbs. canola oil
  • 1 medium onion, finely chopped (about 1â…“ cups)
  • 2 large carrots, diced (about 2 cups)
  • 1 cup basmati rice
  • 3 cloves garlic, minced (about 1 Tbs.)
  • 1 Tbs. minced fresh ginger
  • 1½ tsp. Garam Masala
  • 1 14.5-oz. can fire-roasted diced tomatoes
  • 1 cup low-sodium vegetable broth
  • cilantro for garnish, optional

1. Bring lentils and 4 cups water to a boil in large pot or Dutch oven. Reduce heat to low, and simmer 15 minutes, or until lentils are firm-tender. Drain, reserving ¾ cup cooking water, and transfer lentils to bowl.


2. Wipe out pot; heat oil over medium high. Sauté onion in oil 4 minutes, or until just golden. Add carrots and rice, and cook 3 minutes, or until rice is toasted and fragrant, stirring constantly. Add garlic, ginger, and garam masala, and cook 1 minute more.


3. Stir in tomatoes, broth, reserved lentil cooking water, and lentils, and bring to a boil. Cover, reduce heat to low, and cook 20 minutes, or until liquid is absorbed and rice is tender. Season with salt and pepper. Remove from heat, cover, and let stand 5 minutes. Fluff with fork, then spoon pilaf into shallow bowls, and garnish with cilantro, if desired. Serve hot.



http://www.vegetariantimes.com/recipe/indian-lentil-pilaf/



1 year ago

Roasted Winter Squash Salad Recipe


Roasted Winter Squash Salad

I keep buying kabocha squash. Orange ones. This is despite the fact that, orange or green, they're incredibly heavy. Now, before you jump to the conclusion that I'm a complainer, allow me to add this - the walk home from the farmers' market is best thought of as a summit attempt. Straight up, five blocks. And not only are the kabocha dead weight, but they also threaten to crush the eggs, and smash the little gems in my sack. Bag bullies. But I can't get enough of them, and I've come to terms with the fact that they're actually worth the fuss - just the right amount of sweetness, quick-cooking, velvet-textured, sunset-orange flesh, AND they don't have the stringiness of pumpkins.

Roasted Winter Squash


My absolute favorite way to eat the orange kabocha is this: roast fat wedges to within an inch of their life at 425F / 220C. They should end up deeply browned, the flesh tender and nearly falling from the sliver of skin lending structure. While still hot, eat straight from the skin - each bite with a smear of butter and a few flakes of good salt.


When you've had enough of that, I encourage you to try this. In short, it's a wintertime riff on potato salad. No potatoes though, just winter squash (kabocha, pumpkin, acorn, etc) roasted until brown-crusted and tender fleshed. Chopped celery and red onion lend crunch, bite, and that familiar flavor profile. The rest of the salad (in this case) came together from whatever was within arms reach; rosemary from the window-sill, the second half of my dressing base, toasted walnuts and currants hopped up from spice drawer.


This is a long way of saying, if you come across these guys at the market, bring one home with you. I suspect you'll agree it's worth the effort. -h


As I mentioned up above, I made this with orange kabocha squash, but I imagine it'd be nearly as good with acorn, delicata, or most other winter squash, really. I used walnuts, but I bet roasted pepitas or almonds would be great, and chopped dried figs in place of the currants. You can make and toss this ahead of time, but bring it to room temperature to serve.



1 pound / 450 g roasted winter squash*, cut into 1-inch / 2.5-cm chunks, skin removed

4 celery stalks (with leaves if possible), diced
1/ 2 medium red onion, finely chopped
2 big handfuls toasted walnuts, chopped
1/4 cup dried currants / dried figs

2/3 cup / 160 ml beer (something along the lines of Anchor Steam)
2 teaspoons Dijon-style mustard
2 tablespoons cider vinegar
3 tablespoons olive oil
1 1/2 teaspoon honey or brown sugar
1/4 teaspoon fine grain sea salt

1 year ago

If you haven't already roasted your squash, start there*.


In the meantime, make the dressing by whisking together the  mustard, vinegar, olive oil, honey, and salt. Taste, adjust with more sugar or salt if needed, and set aside.


Toss the squash in a large bowl with about a third of the dressing. Let it sit for a minute or two, add more dressing, and most of the celery, red onions, walnuts, and currants. Toss again. You'll likely have dressing left over, but this is a salad you should overdress in the beginning - the squash really drinks it up. Also, taste for seasoning at this point and add more salt if needed. Sprinkle with the remaining celery, red onions, walnuts, and currants, and enjoy. Let sit at least 5-10 minutes and serve.

Serves 6.


*Toss 1 1/2 inch thick slabs of (de-seeded) squash with a few gluts of olive oil, a sprinkling of salt, and 1 teaspoon chopped rosemary in the top third of a 425F / 220C oven until completely tender, about 15-20 minutes. Remove and let sit until cool enough to handle. For this recipe, slice into 1-inch / 2.5 cm chunks, leaving the skin behind.


Prep time: 10 min - Cook time: 20 min


     (Please remember to Substitute either Honey, or Stevia for the Sugan and do not add the Beer.)



http://www.101cookbooks.com/archives/roasted-winter-squash-salad-recipe.html




1 year ago

Smashed Pepper Peas





Peas are good, but these peas are awesome. Serve as an alternative to mashed potatoes. . . Without any added fat!




3/4 cup (180 ml) vegetable broth
1 medium yellow onion, diced
2 cloves garlic, peeled and minced
2 tablespoons (30 g) prepared horseradish
2 tablespoons (30 g) mild Dijon mustard
1 to 2 teaspoons ground black pepper to taste
1 pound (454 g) fresh or frozen peas, thawed
Salt to taste



BRING BROTH to a boil. Reduce to a simmer. Add onion and garlic, cover, and cook over medium-low heat for 20 minutes, or until vegetables are soft and most of the liquid has been absorbed.



Stir in horseradish, mustard, pepper, and peas. Heat through. Using a blender or food processor, purée until mostly smooth but still a little chunky. Add salt to taste.



YIELD: 4 to 6 servings



http://fatfreevegan.com/blog/2011/12/09/smashed-pepper-peas/



1 year ago

Just-got-home-from-work Quick Lentil Stew



What you need: 

1 small onion, diced
3 garlic cloves, minced
1/2 cup carrots, cut thin
2 cans cooked lentils
3/4 cup no-chicken broth
salt & pepper to taste
Spike! seasoning to taste
1 tablespoon olive oil


What you do: 


Heat olive oil in a 2 quart saucepan. Add salt, pepper, onion, garlic and carrots.


Stir and cover until carrots are slightly tender and onions are translucent.


Stir in the lentils and Spike! seasoning, let simmer for 5 minutes and add broth. Simmer for another five minutes and enjoy!


Preparation Time: 


15 minutes

Cooking Time: 

Servings: 

4




1 year ago

Creamy Broccoli & Pepper Rice Casserole 





What you need: 


2 cups short grain brown rice
4 cups mushroom broth
1 large onion, diced
2 cloves garlic, diced
olive oil, as needed
4 to 5 small semi-hot peppers, chopped (I use Cherry Hots)
1 very large head broccoli, chopped
1/4 cup sunflower seeds
1 cup unsweetened nondairy milk (I use soy)
3/4 cup vegan cheddar cheese, shredded, divided
1 large bunch fresh thyme, stems removed
salt and pepper, to taste



What you do: 


1. Preheat oven to 350 degrees Fahrenheit. In a large stockpot, bring mushroom broth to a boil. Add rice, reduce heat to simmer until all liquid is absorbed and rice is fluffy.


2. While rice is cooking, saute onion and garlic in olive oil until just translucent. Add peppers and saute until slightly soft. Add broccoli, and saute until broccoli is warmed through and starting to green. Be careful not to over cook.


3. When rice is done, mix in vegetables, sunflower seeds, milk, 1/2 cup vegan cheese and fresh thyme. Season with salt and pepper, to taste. Stir thoroughly so everything is incorporated.



1 year ago

4. Grease casserole dish and spread rice mixture evenly over the bottom. Top with the remainder 1/4 cup vegan cheese. Cover with foil and bake for 20 minutes covered. Remove from oven, remove foil and bake for 10 more minutes uncovered to brown the top.


Source of recipe: I got some gorgeous broccoli from the farmer's market and was inspired to make a slightly healthier version of the broccoli and cheese casserole with it.


Preparation Time: 

30 minutes, Cooking time: 30 minutes
Cooking Time: 
30 minutes
Servings: 
6




1 year ago

Quick and Easy Creamed Spinach



Creamed Spinach_FFV2_final

Sometimes you just need comfort food–and you need it now! But without all the guilt, thanks anyway.


This spinach answers the call. It has the velvety texture of old-school creamed spinach, yet is low fat, plant based, and gluten free. Better yet, you can make it in under 20 minutes!

Read the full post on VEGGIE QUEST, where you’ll find fun, plant-based recipes and tips for kickin’ nutrition.


Quick and Easy Creamed Spinach


This recipe is a snap to make, but be sure to measure out the spices and flavorings first, because the sauce cooks in no time.

Prep time: 20 minutes                   


Serves: 4


Ingredients


1 Tbsp cornstarch + 1 Tbsp water
1 lb fresh spinach* (you can also use 1 lb frozen spinach—see note)
1 c unsweetened almond milk
1½ tsp onion powder
¼ tsp garlic powder
2 Tbsp nutritional yeast
¼ tsp ground nutmeg
â…› tsp ground black pepper
1 tsp almond butter (optional)
pinch of salt, or to taste (optional)


Directions


In a small bowl or ramekin, mix cornstarch and water with a fork until uniformly combined. Set aside.


Line the bottom of a large pot with water, bring to a boil, and add spinach. Reduce heat to medium and steam-sauté, stirring frequently, until spinach is wilted. (Add small splashes of water if needed to prevent sticking.) Remove from heat and drain spinach in a colander, pressing to remove excess water.


In a small pot, wisk together almond milk, onion powder, and garlic powder. Bring to a boil. Wisking continuously, add cornstarch/water mixture in a thin stream; sauce should begin thickening immediately. Reduce heat and simmer sauce for 1–2 minutes, stirring constantly. Remove from heat.

1 year ago

Wisk in nutritional yeast, nutmeg, black pepper, and (if using) almond butter and salt.


Gently stir in spinach.


Serve hot with freshly ground black pepper.

(Delicious with veggie burgers and baked sweet potato fries if you want the full comfort food effect.)


*Note: If using frozen spinach, prepare according to package directions. I like to microwave mine in a glass storage container, so I can pop leftovers right back in—one less dish to wash!



http://fatfreevegan.com/blog/2013/04/11/quick-and-easy-creamed-spinach/




1 year ago

Sweet-Sixteen Oatmeal Raisin Bars



Sweet Sixteen Oatmeal-Raisin Bars are vegan and fat-free. Photo and recipe by Linda Watson, copyright 2012 Cook for Good


Make 16 bars in just 16 minutes: sweet!   They’re perfect for budding athletes, full of whole grains and fruit with no cholesterol or added fat. The bars hold together well and aren’t sticky, so you can bring a plate of them into the TV room without hesitation. Of course, they pack well in a lunch bag too.  


Make them your own buy using local nuts and whatever scraps of dried fruit you have on hand.  (Mmmm, pecans and dried cranberries.) I’ve included the weights because I love, love, love baking with my kitchen scale. It saves time in cooking and means fewer dishes to wash.


A recipe from Linda Watson of  Cook for Good, a devoted to thrifty, real-food vegan cooking. Please join her on Facebook for more recipe ideas.


serves 16


  • 2 tablespoons ground flaxseed (14 grams)
  • 6 tablespoons water
  • 1/2 cup apple sauce (128 grams)
  • 2 cups old-fashioned rolled oats (190 grams)
  • 1 cup white whole wheat flour (120 grams)
  • 3/4 cup brown sugar (165 grams)
  • 1 teaspoon baking soda
  • 1 1/4 teaspoons cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon salt
  • 1 teaspoon vanilla
  • 1 cup walnut pieces (110 grams), coarsely chopped
  • 1 cup raisins (160 grams)

Preheat oven to 350°F. Grease a 13 x 9-inch baking pan. Make flax eggs by heating ground flax seed and water in a microwave-safe bowl on high for 45 seconds, then stir until texture becomes eggy. Stir flaxseed eggs into applesauce and let come to room temperature.


Put oats, flour, brown sugar, baking soda, cinnamon, nutmeg, and salt into a mixing bowl. Mix on low speed using an electric mixer until well combined, about 30 seconds. Add apple-sauce mixture and vanilla and mix on low until mixture is well combined and evenly moist. Stir in walnuts and raisins.


Spread dough evenly in prepared baking pan and bake for 25 to 30 minutes, until top just begins to turn golden brown. Let cool in the pan set on a wire rack, then cut into 16 bars. Keeps covered at room temperature for about four days and freezes well.



http://fatfreevegan.com/blog/2013/05/16/sweet-sixteen-oatmeal-raisin-bars/


1 year ago

Vegan Tomato Rosemary Scones



vegan tomato rosemary scones


These fragrant and savory scones turn out a pretty orange color and are flecked with fresh rosemary.

The olive-y notes from the olive oil are great, but canola oil can also be used instead.


SERVINGS


12 scones


INGREDIENTS


3 cups all-purpose flour
2 tablespoons baking powder
1/4 cup sugar
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/3 cup olive oil
1 fourteen-ounce can tomato sauce (about 1 1/2 cups)
1 teaspoon apple cider vinegar
2 tablespoons fresh chopped rosemary (about 4 sprigs worth)


DIRECTIONS


Preheat the oven to 400 degrees F. Lightly grease a baking sheet.


In a large mixing bowl, combine the flour, baking powder, sugar, salt and pepper.


Measure the olive oil into a large measuring cup (3 cups or larger) and whisk in the tomato sauce, vinegar and rosemary. You can mix it all directly in the measuring cup, so you don’t have to dirty up another dish.

1 year ago

Make a well in the center of the flour and add the wet ingredients. Gently mix, using a wooden spoon. Once the batter is loosely holding together, lightly flour a clean work surface and turn your dough onto it. Gently knead until a soft dough forms; it’s important not to overmix it or it will become gummy. (To give you an idea of what it should look like, some patches of flour are great.) If the dough seems sticky, add a little flour as you knead, until it’s easier to work with.


Divide dough in two and form each section into a 6-inch disk. Slice each disk into six pieces, like a pizza pie. (To do this, cut in half and then cut each half into thirds.) Place scones on a baking sheet and bake for 14 to 16 minutes; the tops should be firm.


Remove the scones from the oven and let cool a bit on a plate or cooling rack. Serve either warm or at room temperature.


From the book Vegan Brunch by Isa Chandra Moskowitz.


Excerpted by arrangement with Da Capo Lifelong, a member of the Perseus Books Group. Copyright © 2009.



http://www.thedailygreen.com/healthy-eating/recipes/vegan-scone-recipe



1 year ago

Savoury Baked Sweet Potato Balls



007


2 large baked sweet potatoes, yams
juice of 1 lemon
1/2 tsp. of salt or to taste
1/2 of red onion cut fine
1/4 cup of fresh cilantro cut small
1/4 -1/2 tsp of smoked paprika( depending how smokey you like it )
1/2 tsp of paprika
1/4 tsp of chili powder
1/4 tsp. of chipotle powder + 1/4 tsp for crust
1 cup of  dried shredded coconut
1/4 tsp. of ground cumin powder
1 tbs. of psyllium husk powder


1. So, to make sweet potato balls, first you need to bake your sweet potatoes and let them cool down. You can bake them night before. Them peel them and mash them in a bowl. Add lemon juice and spices and mix well. add onion and cilantro and mix again and finally add psyllium husk powder and mix until well combined.


2. In the blender or food processor add your shredded coconut and blend until its finely shredded. its should be now down to 1/2 cup or so. put it in the bowl and add remaining chipotle powder. mix and set aside.


3. preheat oven to 375 F. Now take little bit of your sweet potato mix on your hand and make it into ball, then dip it into shredded coconut until covered and set it on baking sheet lined with a silicone mat or parchment paper. Repeat with remaining ingredients.


4. bake about 35 minutes and then let it cool down for 5-10 minutes before eating. I like to eat them plain or with little maple syrup mixed with little bit of apple cider vinegar, my husband likes coconut sauce.. so find one that suites you ! I hope you will enjoy them.


http://fatfreevegan.com/blog/2013/03/04/savoury-baked-sweet-potato-balls/



1 year ago

Wild Rice with Glazed Carrot and Tomato Rago-t



Wild Rice with Glazed Carrot and Tomato Ragoût

Serves 2


Nutty, chewy wild rice makes this simple dish special. We’ve called for extra-firm silken tofu, but you could also use your favorite baked tofu or sliced soy sausage in the sauce.

  • 3 tsp. olive oil, divided
  • â…” cup wild rice or wild rice blend
  • 6 oz. extra-firm silken tofu, cut into 2-inch strips
  • 1 cup peeled baby carrots, sliced lengthwise
  • 9 cherry tomatoes, halved (â…” cup)
  • 2 Tbs. balsamic vinegar
  • 1 ½ Tbs. lemon juice
  • 2 Tbs. chopped parsley, plus more for garnish
  • 3 cloves garlic, minced (1 Tbs.)
  • ½ tsp fennel seeds

1. Cook rice according to package directions.


2. Heat 1 tsp. oil in nonstick skillet over medium-high heat. Add tofu, and cook 5 minutes, or until browned, turning once. Transfer to plate.


3. Add remaining 2 tsp. oil to skillet, and reduce heat to medium. Add carrots to skillet, and cook 10 minutes, or until softened and beginning to brown, stirring occasionally. Add tomatoes, balsamic vinegar, lemon juice, parsley, garlic, and fennel seeds, and simmer 2 minutes, or until liquid is thickened and reduced, stirring occasionally. Stir in reserved tofu; cook 1 minute, or until heated through. Season with salt and pepper, if desired, and serve over rice garnished with additional parsley.




http://www.vegetariantimes.com/recipe/wild-rice-with-glazed-carrot-and-tomato-rago-t/



1 year ago

Leek and Sweet Potato Bisque


Leek and Sweet Potato Bisque


This bisque tastes so rich that no one will know it’s healthy—unless you tell them!


The secret? Leeks: They’re sweet, in season, and rich in soluble fiber, which helps give this soup its smooth, creamy texture. The perfect starter for a festive dinner, you can make this bisque up to 3 days in advance and reheat before serving.


From VEGGIE QUEST, where we’re on a mission to eat 2 pounds of vegetables a day on a whole-food, plant-based diet. (All while saving time and money!)

Prep Time: 50 minutes                    Serves: 6-8


Ingredients


3 medium sweet potatoes (about 2¼ lbs total)
3 large leeks, white and light green parts only
5-6 c unsweetened almond milk
½ tsp salt
¼ tsp nutmeg (more or less to taste)
¼ tsp ground ginger (more or less to taste)
stevia (liquid or powder) to taste


Directions


Scrub sweet potatoes, then poke each a few times with a knife.

Cut each sweet potato in half and arrange in a single layer in a large microwave-safe casserole dish. Add a thin layer of water to the bottom, cover, and microwave for 16–18 minutes, until sweet potatoes are completely tender, turning them over halfway through cooking. (Note: If you don’t want to use the microwave, wrap each whole potato in aluminum foil and bake at 350°F for 1–1½ hours until centers are tender when pierced with a fork.)


While sweet potatoes are cooking, cut the base and green top off each leek. Slice leeks lengthwise and rinse thoroughly between layers to remove any grit. Then slice leeks across the grain into half-inch semicircles.


In a large stockpot over medium heat, cook leeks, covered, for 5 minutes, stirring every minute or so. If you notice leeks beginning to stick, add a little water.


Reduce heat to low and continue cooking leeks, covered, for another 20 minutes. Stir every 2–3 minutes and add a little water (1–2 Tbsp) as needed to prevent sticking.


Remove pot from heat and scoop flesh from sweet potatoes (no skin) into the pot with the leeks.


Add 4 c almond milk, salt, nutmeg, and ginger to pot. Blend until smooth using an immersion blender. Add another 1–2 cups of almond milk until soup is just sippable. Sweeten to taste with stevia.

1 year ago

(No immersion blender? Working in batches in a blender, puree leeks, sweet potatoes, salt, and spices with just enough almond milk to facilitate mixing. And remember: Don’t fill your blender more than half full when working with hot foods, as steam buildup during blending can be dangerous. Return the puree to the pot and whisk in the rest of the almond milk, adding stevia to taste.)


Warm over low heat if needed, stirring continuously. Serve hot with a sprinkle of nutmeg.



http://fatfreevegan.com/blog/2012/12/19/leek-and-sweet-potato-bisque/

1 year ago

Mu Shu Jackfruit Lettuce Wraps 



Mu Shu Jackfruit Lettuce Wraps


by Susan Voisin

Mu Shu Jackfruit Lettuce Wraps



A Note About Gluten: The hoisin sauce I used contains wheat, but if a wheat-free version exists, you could make these gluten-free (you’ll need to check your soy sauce, too).


Mu Shu Jackfruit Lettuce Wraps

Look for cans of young green jackfruit in Asian grocery stores, but be sure it’s packed in water or brine, not syrup. You can make these light wraps more filling by adding cooked edamame or soy curls.

Ingredients

  • 1 small onion, diced
  • 3 to 4 cloves garlic, minced
  • 1 teaspoon minced ginger root
  • 1 20-ounce can young green jackfruit in water or brine (not syrup), well drained and pieces coarsely chopped
  • 1/2 cup vegetable broth
  • 2 tablespoons soy sauce (or wheat-free tamari)
  • 1 tablespoon hoisin sauce
  • 2 cups shredded cabbage
  • 1/2 cup slivered baby carrots
  • 4 to 5 mushrooms, stemmed and sliced (about 5 ounces)
  • 4 green onions, sliced
  • 1 teaspoon dark sesame oil (optional)
  • Lettuce leaves for wrapping

Instructions


  1. In a medium-sized saucepan, saute the onion until it softens (add a splash of water or broth if it begins to stick). Add the garlic and ginger root and cook for another minute.

  2. Add the chopped jackfruit, vegetable broth, soy sauce, and hoisin sauce to the pan. Bring to a simmer, cover, and cook on low until jackfruit softens and begins to shred when you press on it with the edge of a spoon (about 20-30 minutes).

  3. Gently “encourage” the larger pieces to fall apart. Then add the remaining ingredients (except lettuce), cover, and simmer until the mushrooms exude their juices, about 5 minutes.

  4. Serve in lettuce cups with sriracha or extra hoisin sauce. May be eaten warm or cold.
1 year ago

Preparation time: 15 minute(s) | Cooking time: 35 minute(s)


Number of servings (yield): 4


Nutrition (per serving, including sesame oil): 97 calories, 32 calories from fat, 3g total fat, <1mg cholesterol, 1063.3mg sodium, 305.3mg potassium, 12.7g carbohydrates, 3.1g fiber, 5.5g sugar, 4.2g protein, 2.6 points.



http://blog.fatfreevegan.com/2013/05/mu-shu-jackfruit-lettuce-wraps.html



1 year ago

Baked Falafel Pita Sandwich



Baked Falafel Pita Sandwich




Shared by KaitsInsideDish



The combination of fresh ingredients, creamy hummus, and baked falafel made for a healthy spin  on an otherwise authentic middle eastern meal!




Ingredients for Falafel




1 19oz can of garbanzo bean wash and drained
2 tbsp of whole wheat flour
1 tbsp of garlic minced
1 tbsp of parsley
1 tsp of cilantro
1 tsp of cumin
1/4 tsp of red pepper flakes
1 tsp of lemon juice
1/4 cup of onion chopped
1 tsp of baking powder




Ingredients for Pita sandwich




4 thin slices of cucumber
1/4 cup of fresh spinach
1 pita cut in half
1 tbsp of hummus



Method




1) Preheat oven to 400


2) Combine all ingredients for falafel in a food processor ( unfortunately our kitchen in the apartment is not well stocked, therefore I used my hands to mash the chickpeas and ingredients together)


1 year ago



3) Return mixture to a large mixing bowl and  using your hands form falafel patties



4) Place patties on a greased baking sheet and bake for 15 minutes on each side or until golden brown

5) Once patties are through cooking let cool for 5 to 10 minutes

6) Meanwhile cut pita in half place in warm oven for 2- 3 minutes to warm and make pita bread more pliable to work with


7) Remove Pita from oven and spread hummus in the inside of the pita, stuff with 3 falafel patties, cucumber slices, and fresh spinach


Enjoy this delicious falafel pita sandwich



http://fatfreevegan.com/blog/2012/01/03/baked-falafel-pita-sandwich/


1 year ago

Kohlrabi and Carrot Soup



Kohlrabi and Carrot Soup



Recipe and photo by Tim Barker:



There is a traditional Polish salad of grated raw Kohlrabi and carrot – tastes great! Using this as inspiration I have taken things a stage further and made a soup. As the name suggests kohlrabi is a central European vegetable rather like the turnip. The recipe is simplicity itself, healthy and a little spicy too. However, in my opinion the secret of its success is the fresh ginger!


Preparation time; 15 minutes


Cooking time; 30 minutes


Serves: 4


Ingredients


1. 1 Kohlrabi peeled and diced (about 400g)
2. 3 – 4 carrots peeled and diced (about 450g)
3. 30g fresh ginger (finely chopped)
4. 1 litre of cold water.
5. ½ vegetable stock cube (5g or equivalent)
6. 1/8 teaspoon salt (or to taste)
7. 1 dash of black pepper


Method


1. Peel and dice the kohlrabi and carrots.
2. Add all the ingredients to a pan of water (1 litre)
3. Boil until the vegetables are soft (about 30 minutes)
4. Using an electric blender mix liquid until smooth
5. Add a little hot water to make the soup a little thinner if desired.
6. Add salt and pepper if needed

Best served with homemade wholemeal bread



http://fatfreevegan.com/blog/2012/09/03/kohlrabi-and-carrot-soup/



1 year ago

Kale and Quinoa Salad with Black Beans

Kale and Quinoa Salad with Black Beans



I’ve always said that I could eat soup year-round, but this summer, eating anything warmer than body temperature makes me want to rip off all my clothes–not in a sexy way but in a “flames are about to start shooting out of my eyeballs” way. You women over 50 know what I mean. So there are big gaps in my weekly menus that used to be filled with soup.

The great thing about a good bean and vegetable soup is that it’s pretty much a one-pot meal, so I’ve been experimenting with salads that have the same ease and simplicity. This salad is one of my attempts to have it all–beans, grains (or seeds, in the case of quinoa), and vegetables–in one big bowl. It’s similar to my International Quinoa Salad, except that with 4 to 6 cups of raw kale, it has a much higher amount of vegetables. Massaging the dressing into the kale tenderizes it, but if you’re not a fan of raw kale, you can steam it for a few minutes to make it even more tender. It’s one of those dishes that improves with age, so if you have the time, make it a day ahead and enjoy its blend of lemon, cumin, and chile flavors even more. And keep your clothes on.




Kale and Quinoa Salad with Black Beans

 
1 year ago

Raw kale is an acquired taste, so if you’re not a fan, try steaming the kale for a few minutes instead of massaging it.



Ingredients



  • 1 cup quinoa, rinsed very well (I used a combo of red and white quinoa)
  • 2 cups vegetable broth
  • 2 cloves garlic, minced
  • 1/4 cup freshly squeezed lemon or lime juice
  • 3 tablespoons vegetable broth
  • 1 teaspoon chia seeds or ground flaxseed
  • 1 teaspoon ancho chile powder (or other pure chile powder, not a blend)
  • 1/2 teaspoon cumin
  • 1/4 teaspoon chipotle chile powder, or to taste
  • 1/2 tsp salt, or to taste (optional)
  • 4 – 6 cups chopped kale leaves (about 4-5 ounces)
  • 1 15-ounce can black beans, rinsed and drained (about 1 1/2 cups)
  • 1/2 cup grated carrot
  • 1/2 red bell pepper, chopped
  • 1 avocado, sliced or cubed (optional)
  • additional lemon juice and seasonings, to taste
Instructions



  1. Heat a saucepan. Add the rinsed and drained quinoa and the garlic and toast it until almost dry. Add the vegetable broth, bring to a boil, reduce heat, and cover. Simmer until all the water is absorbed, about 20 minutes. Remove from heat and allow to cool.

  2. While the quinoa is cooking, make the dressing in a small bowl or measuring cup: whisk together the lemon juice, 3 tablespoons broth, chia/flax seeds, chile powders, cumin, and salt. Allow to stand until the chia seeds start to thicken the dressing.
  1. Place the kale in a large serving bowl. Add half of the dressing and massage it into the kale using a wringing motion until the kale is very tender. Two minutes of massaging should do it, but the longer, the better. Add the quinoa, black beans, carrot, and bell pepper, along with the remaining dressing. Mix well and refrigerate until ready to serve.

  2. Just before serving, check the seasoning and add more lemon juice, chile powder, cumin, and salt, as needed. Stir in chopped avocado, if desired, or serve with slices of avocado on the side.
1 year ago

Preparation time: 25 minute(s) | Cooking time: 25 minute(s)


Number of servings (yield): 6. Makes about 8 cups.


Nutrition (per serving, no avocado): 206 calories, 22 calories from fat, 2.5g total fat, 0mg cholesterol, 509.8mg sodium, 535.9mg potassium, 37.3g carbohydrates, 8.1g fiber, 1.3g sugar, 10.3g protein.


Nutrition (per serving, with avocado): 254 calories, 59 calories from fat, 6.9g total fat, 0mg cholesterol, 512.1mg sodium, 682mg potassium, 39.8g carbohydrates, 10g fiber, 1.4g sugar, 10.9g protein.



http://blog.fatfreevegan.com/2013/06/kale-and-quinoa-salad-with-black-beans.html



1 year ago

The Jackson Bowl with Vegan Comeback Sauce




The Jackson Bowl



by Susan Voisin

Comeback Sauce or Dressing


Making a vegan Comeback Sauce could be so easy: Just mix a cup of vegan mayo with quarter cups of ketchup and Heinz chili sauce and add some seasonings. But that’s too many processed ingredients for my taste, so I went back to basics on everything, substituting silken tofu and cashews for the mayo and tomato puree and seasonings for the ketchup/chili sauce. And whether or not it tastes like non-vegan comeback sauce, this recipe is a keeper if you like spicy as much as I do. Before you even get to the kick of the red pepper and mustard, the raw onion and garlic give it a real bite. In Jackson it’s served with seafood or as a salad dressing, but you can dip your falafel, “crab” cakes, or sweet potato fries in it or spread it on sandwiches. Or make The Jackson Bowl!


Vegan Comeback Sauce or Dressing

This spicy sauce is the epitome of versatile. Use it on sandwiches, as a dipping sauce for oven fries or falafel, or as a salad dressing. If you’re not a spicy lover, try it first without the cayenne pepper (the other ingredients make it naturally spicy) and add the red pepper to taste.



Vegan Comeback Sauce or Dressing

1 year ago
Ingredients



  • 1/2 12-ounce package Mori-Nu silken tofu
  • 1/2 cup tomato puree
  • 1/4 cup raw cashews
  • 1/2 small onion, finely chopped
  • 2 tablespoons lemon juice
  • 2 tablespoons golden raisins
  • 1 tablespoon white vinegar
  • 2 cloves garlic
  • 1 teaspoon vegan Worcestershire sauce
  • 1 teaspoon spicy brown mustard
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt (or to taste)
  • 1/4 teaspoon cayenne pepper (or to taste)
Instructions



  1. Place all ingredients into a high-speed blender and blend until completely smooth. Refrigerate for at least an hour to allow flavors to blend.
  2. Stir before using, adding a little water if sauce is too thick. Excellent as a dipping sauce or salad dressing. Makes about 1 1/2 cups.

Notes



Jacksonians like this dressing on the sweet side, so feel free to add more raisins or a few drops of liquid stevia to increase the sweetness.


Preparation time: 10 minute(s) | Cooking (blending) time: 2 minute(s)


Number of servings (yield): 12


Nutrition (per 2-tablespoon serving): 31 calories, 10 calories from fat, 1.2g total fat, 0mg cholesterol, 162.4mg sodium, 96.8mg potassium, 3.9g carbohydrates, <1g fiber, 1.8g sugar, 1.8g protein.



http://blog.fatfreevegan.com/2013/06/the-jackson-bowl-with-vegan-comeback-sauce.html



1 year ago

Roasted Asparagus Salad with Chickpeas and Potatoes



Roasted Asparagus Salad with Chickpeas and Potatoes


by Susan Voisin



Roasted Asparagus Salad with Chickpeas and Potatoes


Ingredients


  • 2 medium gold or red potatoes, about 10 ounces
  • 1 cup cooked chickpeas
  • 1 bunch asparagus (about 12 ounces), trimmed and sliced into 1-inch pieces
  • 1 small onion, cut into thin wedges
  • 2 – 3 cloves garlic, unpeeled
  • 1/4 cup fat-free balsamic vinaigrette, such as my Balsamic-Raisin Dressing
  • Salt and freshly ground black pepper, to taste

Instructions



  1. Preheat oven to 425F.

  2. Cook the potatoes until tender but still firm in any way you choose (boil, microwave, or bake). Allow to cool slightly and cut into 1-inch dice. Place in a large serving bowl along with the chickpeas.

  3. While the potatoes are cooking, spread the asparagus on a baking sheet and sprinkle the onion over it. In a corner of the sheet, place the unpeeled garlic cloves. Roast until asparagus is tender yet still crisp, about 15 minutes, stirring once after 7 minutes. Remove from oven.

  4. Set the garlic aside to cool for a few minutes and put the asparagus into the bowl with the potatoes. When the garlic is cool, peel it and place it in a small bowl. Mash it well with a fork; then stir in the salad dressing. Pour the dressing over the asparagus and stir gently to combine. Season to taste with salt and pepper.

Variations



Spice it up with any of the following optional ingredients:

  • Red pepper flakes
  • Fresh or dried herbs such as oregano and basil
  • Sliced kalamata olives
1 year ago
Notes



Makes 2 large, one-pot meal servings or 4 side servings. Nutrition info below is based on 2 servings; divide figures in half for 4 servings.


Preparation time: 10 minute(s) | Cooking time: 20 minute(s)


Number of servings (yield): 2


Nutrition (per half of recipe): 303 calories, 21 calories from fat, 2.6g total fat, 0mg cholesterol, 154.7mg sodium, 1042.2mg potassium, 61.1g carbohydrates, 10.7g fiber, 13.1g sugar, 14.5g protein.





http://blog.fatfreevegan.com/2013/03/roasted-asparagus-salad-with-chickpeas-and-potatoes.html



1 year ago

Marinated Zucchini and Chickpea Salad



Marinated Zucchini and Chickpea Salad

by Susan Voisin

Zucchini Squash

Marinated Zucchini and Chickpea Salad

Marinated Zucchini and Chickpea Salad

Marinated Zucchini and Chickpea Salad

This is one of those salads that I like best unadorned, just the clean flavors of summer squash, onion, garlic, and lemon. But feel free to add fresh herbs or follow one of the variations listed at the end. And do make it a day ahead of time so that the lemon and vinegar have time to “cook” the zucchini.



Ingredients



  • 1 pound small zucchini or yellow squash or a combination, halved and thinly sliced
  • 1 1/2 cups cooked chickpeas (or 1 can, rinsed and drained)
  • 1/2 cup chopped red onion
  • 1/2 large red bell pepper, cut into 1-inch long slices
  • 2 cloves garlic, minced
  • 2 tablespoons lemon juice, freshly squeezed
  • 2 tablespoons white balsamic or white wine vinegar, see notes
  • Generous grating black pepper
  • salt, to taste
  • fresh herbs (such as mint, basil, or oregano) to taste


Instructions



  1. Combine all ingredients in a non-metal container. Cover tightly and refrigerate for at least 6 hours (24 hours is optimal), stirring occasionally. Check the seasonings and add more salt and lemon juice or vinegar if you think it needs it. Serve sprinkled with additional fresh herbs.

Notes


While regular white balsamic vinegars can be used, for best flavor, use a vinegar with some sweetness to it, such as fig, raspberry, walnut or pecan.

1 year ago
Variations



Add a teaspoon of sesame oil and some toasted sesame seeds for an Asian variation.


Add some spice by skipping the herbs and adding cayenne pepper or your favorite hot sauce.


Add some fresh sweet corn kernels for a complete one-dish meal.

Preparation time: 15 minute(s) | Cooking time: 1 minute(s)


Number of servings (yield): 4 large, main dish servings

Nutrition (per serving): 143 calories, 16 calories from fat, 1.9g total fat, 0mg cholesterol, 19.1mg sodium, 538.8mg potassium, 25.8g carbohydrates, 6.7g fiber, 7.1g sugar, 7.4g protein.



http://blog.fatfreevegan.com/2013/07/marinated-zucchini-and-chickpea-salad.html



1 year ago

Fat-Free Dal Tadka




Easy Fat-Free Dal Tadka

by Susan Voisin


Dal Tadka is the dish that made my daughter love Indian food. Years ago, E resisted every time her father and I wanted to go to our favorite Indian restaurant. She wasn’t a big fan of our usual favorites–Baingan Bhurtha, Channa Masala, Aloo Gobi–but once she tried the Dal, she was hooked. That restaurant is now one of her favorites.


The only problem with restaurant Dal Tadka is the oil (or, possibly, ghee). The word tadka or tarka means tempering whole spices, such as mustard and cumin seeds, by frying them in oil to release their flavors. That flavored oil is then poured on top of the dish, the dal (lentils), in this case. So you can see the problem for a no-added-oil diet. In the past I’ve tried cooking the whole spices in just a touch of oil (1/8 teaspoon in this Masoor Dal) but I’ve always wanted to find a truly fat-free way to get that restaurant dal flavor.


Easy Fat-Free Dal Tadka


This time, instead of frying the spices in oil, I just cooked them along with the lentils in my electric pressure cooker and then added browned onions and red pepper to the top. The result isn’t as decadent as the restaurant version, but we found it just as delicious. I served the dal over brown basmati rice along with a new version of Okra Masala, which I will post soon, as well as E’s other favorite Indian dish, vegetable samosas. Unfortunately, the samosas came from the local Indian grocery and were, I’m afraid, fried, but if you’re looking for a healthy substitute, check out my fat-free samosa wraps.


All of the heat is in the onion topping, so if you’d like your dal spicier, add as much red pepper as you like while the lentils are cooking.

1 year ago

Ingredients


1/2 cup split red lentils (masoor dal)
1/2 cup yellow moong dal (split mung beans) OR yellow split peas OR additional red lentils
3 cups water
1 large tomato, chopped
1/2 large onion, chopped (set aside other half)
3 cloves garlic, minced
1 teaspoon ginger root, minced
1 teaspoon cumin seeds
1/2 teaspoon turmeric
1/2 teaspoon salt (if desired)
1/2 teaspoon garam masala plus more to taste (see my recipe)
1/2 large onion, sliced
1/2 teaspoon red pepper flakes (or to taste)



Instructions


Put the lentils, water, and next 7 ingredients (through salt) into a pressure cooker (see Notes below for regular stovetop cooking). Cook at high pressure for 10 minutes and allow pressure to drop naturally for 10 minutes. Open lid carefully and check to make sure lentils are tender. If not, continue to cook without pressure until lentils are fully cooked. Add garam masala and stir vigorously to make the lentils creamy. It should be a medium consistency, so add a little water if it’s too thick. Keep warm.


While the lentils are cooking, heat a small non-stick skillet. Add the onions and cook, stirring often, until they begin to brown. Add the red pepper flakes and cook until onions are softened and touched with brown.


Check the seasoning of the lentils and add additional salt and garam masala to taste. Serve over rice and top each serving with the browned onions.



Notes


If cooking without a pressure cooker, bring ingredients to a boil in a large, heavy saucepan, reduce heat to low, and cover. Cook until lentils are soft, stirring often and adding water if they start to get too dry. Different types of dal take different amounts of time, so allow at least 30 minutes.


Preparation time: 10 minute(s) | Cooking time: 25 minute(s)
Number of servings (yield): 6


Nutrition (per serving): 129 calories, 5 calories from fat, <1g total fat, 0mg cholesterol, 203.5mg sodium, 216.2mg potassium, 22.7g carbohydrates, 6.4g fiber, 1.7g sugar, 9g protein.




http://blog.fatfreevegan.com/2013/07/fat-free-dal-tadka.html



1 year ago

Holly’s Fruit Salad On The Greens



FruitSaladOnTheGreens


This morning I was in the mood for something green and something fruity, but I didn’t want to “drink” my breakfast as a smoothie. So, instead I made this very tasty and fruity vegan spinach salad.



INGREDIENTS:



2 c. loosely packed baby spinach

1/4 c. sprouts

1/4 c. cucumber, cut into 1 inch pieces

1 fresh peach, cut in 1 inch pieces

1/4 c. blueberries

1/4 c. fresh cut pineapple, cut in 1 inch pieces

1 T. pecan pieces (optional)

1 t. pumpkin seeds (optional)

juice from the freshly cut fruit (optional)



DIRECTIONS:



Place spinach on plate. Top with cucumber and sprouts. Then add peach, blueberries and pineapple. Sprinkle with nuts and seeds. There’s no need for any dressing since the fruit provides plenty of juice. However, you can drizzle the juice from the freshly cut fruit over the salad to add an extra bit of moisture to the greens if you desire.


Serves 1




http://fatfreevegan.com/blog/2013/07/21/hollys-fruit-salad-on-the-greens/



1 year ago

Slow Cooker Butternut Squash Frijoles



Butternut-Squash-Frijoles-from-great-vegan-bean-book




You can use any winter squash or even sweet potatoes in place of the butternut squash. If you don’t have a small slow cooker then you will need to double or triple the recipe.


Makes about 6 servings


soy-free, gluten-free, no added oil

This recipe uses a 1½ to 2 quart slow cooker

  • 1 cup dried beans (anasazi, pinto, et.)
  • 3 cups water
  • 1 cup butternut squash purée
  • 1 clove garlic, minced
  • 1 can (14.5 oz/411g) diced tomatoes with chipotle (or plain with ½ teaspoon powdered chipotle)
  • 1 teaspoon marjoram
  • ½ teaspoon chili powder
  • 1 tablespoon fresh cilantro, chopped
  • juice of ½ lime
  • salt to taste
  • ground hot pepper, optional to taste

The night before: Combine the dried beans and water in the slow cooker and cook on low overnight, 8 – 9 hours.

In the morning: Add the butternut squash, garlic, tomatoes, marjoram, and chili powder. Cook on low for 8 – 10 hours.

Before serving: Taste and adjust seasonings. Add salt, hot pepper, and lime juice.

You can also make a quick mexi-pizza if you spread the frijoles on a tortilla thinly and top with some vegan chorizo and a few veggies.  (Note: there is a fat-free, gluten-free, soy-free chorizo recipe in the book!)



http://fatfreevegan.com/blog/2013/07/19/slow-cooker-butternut-squash-frijoles/



1 year ago

Quick and Easy Creamed Spinach


Creamed Spinach_FFV2_final


Sometimes you just need comfort food–and you need it now! But without all the guilt, thanks anyway.


This spinach answers the call. It has the velvety texture of old-school creamed spinach, yet is low fat, plant based, and gluten free. Better yet, you can make it in under 20 minutes!


This recipe is a snap to make, but be sure to measure out the spices and flavorings first, because the sauce cooks in no time.


Prep time: 20 minutes                    Serves: 4



Ingredients


1 Tbsp cornstarch + 1 Tbsp water
1 lb fresh spinach* (you can also use 1 lb frozen spinach—see note)
1 c unsweetened almond milk
1½ tsp onion powder
¼ tsp garlic powder
2 Tbsp nutritional yeast
¼ tsp ground nutmeg
â…› tsp ground black pepper
1 tsp almond butter (optional)
pinch of salt, or to taste (optional)



Directions


In a small bowl or ramekin, mix cornstarch and water with a fork until uniformly combined. Set aside.


Line the bottom of a large pot with water, bring to a boil, and add spinach. Reduce heat to medium and steam-sauté, stirring frequently, until spinach is wilted. (Add small splashes of water if needed to prevent sticking.) Remove from heat and drain spinach in a colander, pressing to remove excess water.


In a small pot, wisk together almond milk, onion powder, and garlic powder. Bring to a boil. Wisking continuously, add cornstarch/water mixture in a thin stream; sauce should begin thickening immediately. Reduce heat and simmer sauce for 1–2 minutes, stirring constantly. Remove from heat.


Wisk in nutritional yeast, nutmeg, black pepper, and (if using) almond butter and salt.


Gently stir in spinach.


Serve hot with freshly ground black pepper.


(Delicious with veggie burgers and baked sweet potato fries if you want the full comfort food effect.) 

1 year ago


*Note: If using frozen spinach, prepare according to package directions. I like to microwave mine in a glass storage container, so I can pop leftovers right back in—one less dish to wash!



http://fatfreevegan.com/blog/2013/04/11/quick-and-easy-creamed-spinach/



1 year ago

Green Cabbage Soup

Green Cabbage Soup



10 cups water
3 cups vegetable stock
1 green cabbage, chopped fine
5 celery stalks chopped fine (medium size–close to a head)
4 medium carrots (med.) diced
4 spanish onions (med.) diced
Leftover greens like spinach, rocket, kale, cress: you pick (about 2 cups)

1 1/2 tsp. salt
3/4 -1 tsp.fresh ground black pepper
3 T. fresh sage, chopped
2 t. dried marjoram
2. tsp. crushed dried rosemary or 1 T. chopped fresh


Let all of these ingredients simmer for about 3 hours, adding
1 1/2 cups, red, wild, brown rice

about 1 hour into the simmering.


Near serving time, stir in
12-24 ounces plain [non-dairy] yoghurt.
2 T. wine vinegar


Garnish with 5-6 minced green/spring onions, about a 1/3 cup each bowl
of soup.


Soup should have been cooking at least 4 hours.


Lace with (or put as a dab on the bowl edge) a tomato chutney or salsa to stir in.



http://fatfreevegan.com/blog/2011/02/11/green-cabbage-soup/

11 months ago

Vegan Red Beans and Rice for 2


Another slow cooker recipe from Healthy Slow Cooking , an all vegan slow cooker site. My first book, The Vegan Slow Cooker, is also out! (Please join us on Facebook for more recipes.)


Please note if you use kidney beans instead of the smaller red beans you will want to boil them on the stove for 10 to 15 minutes before adding to the slow cooker. Kidney beans have a toxin in them that requires this process.


soy-free, gluten-free ** Makes 2 to 3 servings


This recipe uses a smaller slow cooker 1 1/2 to 2 quarts – (you can double the recipe and use a 3 1/2 to 4 quart slow cooker)


1 cup dry red beans
3 cups water
2 cloves garlic, minced
2 bay leaves
1 teaspoon salt-free Cajun seasoning
A few drops liquid smoke or smoked salt
Tabasco, optional (to taste or serve on the side)
salt, to taste


cooked rice for serving


cooked vegan sausage links or grilled tofu, optional for serving (**will reverse the soy-free or gluten-free label!)

11 months ago

The night before: 


In your slow cooker add the dried beans, water, garlic, and bay leaves. Cook on low overnight. (If your 1 1/2 quart slow cooker does not have a low/high setting then it should run on low.)


In the morning: 


Add the Cajun seasoning, liquid smoke, and Tabasco if using and 1/4 to 1/2 cup of water depending on how long you will be gone for the day or if they just look to dry to cook all day. You can cook these a very long time if you just add extra water, so they are good for days you know you are coming home late.


Before serving: 


Taste and adjust seasonings and add hot sauce, and add salt if needed.


Serve over brown rice with vegan sausage or grilled tofu if desired. A side salad helps balance out the meal.



http://fatfreevegan.com/blog/2011/12/06/vegan-red-beans-and-rice-for-2/

11 months ago

Savoury Baked Sweet Potato Balls



007



For the recipe, you will need:



2 large baked sweet potatoes, yams
juice of 1 lemon
1/2 tsp. of salt or to taste
1/2 of red onion cut fine
1/4 cup of fresh cilantro cut small
1/4 -1/2 tsp of smoked paprika( depending how smokey you like it )
1/2 tsp of paprika
1/4 tsp of chili powder
1/4 tsp. of chipotle powder + 1/4 tsp for crust
1 cup of  dried shredded coconut
1/4 tsp. of ground cumin powder
1 tbs. of psyllium husk powder


1. So, to make sweet potato balls, first you need to bake your sweet potatoes and let them cool down. You can bake them night before. Them peel them and mash them in a bowl. Add lemon juice and spices and mix well. add onion and cilantro and mix again and finally add psyllium husk powder and mix until well combined.


2. In the blender or food processor add your shredded coconut and blend until its finely shredded. its should be now down to 1/2 cup or so. put it in the bowl and add remaining chipotle powder. mix and set aside.


3. preheat oven to 375 F. Now take little bit of your sweet potato mix on your hand and make it into ball, then dip it into shredded coconut until covered and set it on baking sheet lined with a silicone mat or parchment paper. Repeat with remaining ingredients.


4. bake about 35 minutes and then let it cool down for 5-10 minutes before eating. I like to eat them plain or with little maple syrup mixed with little bit of apple cider vinegar,  so find one that suites you ! I hope you will enjoy them.



http://fatfreevegan.com/blog/2013/03/04/savoury-baked-sweet-potato-balls/




11 months ago

Caramel Banana Cupcakes



Caramel Banana Cupcakes


  • ½ c cashew sour cream
  • 1 ¾ c spelt flour
  • ½ c plus 1 T maple syrup
  • ½ c mashed bananas
  • 2 t apple cider vinegar
  • ½ t cinnamon
  • 1 t vanilla
  • 1 t baking soda
  • 3/4 t baking powder
  • 1/2 t salt

For the Frosting


  • 10 (or to taste) large medjool dates soaked in warm water for 4 hours
  • 1 1/2 c cashew sour cream
  • 1 t vanilla powder (or extract)
  • pinch of salt (optional)

Instructions

For the Cupcakes


  • Add all your dry ingredients into a bowl and whisk together. Next add all of you wet ingredients into another bowl and stir until completely combined. Add your wet ingredients to your dry and stir just until incorporated (do not over-mix)!

  • Spoon batter 2/3 of the way into muffin tins and bake at 350 F for 25-30 minutes or until a toothpick inserted comes out almost clean. They will be soft out of the oven and harden as they cool.

  • I served my cupcakes with salted candied walnuts and a banana chip!
11 months ago

For the Frosting


  • Blend the medjool dates in a blender with just enough water to get it going (you want it to be as thick as possible) until there are no more chunks. Put this in a food processor with the cashew sour cream and other ingredients. Blend until smooth. Put icing in a pastry bag or sandwich bag and place in the fridge until ready to use (at least 2 hours).

Recipe by healthyvic.




http://fatfreevegan.com/blog/2012/06/04/caramel-banana-cupcakes/



11 months ago

Quick and Easy Creamed Spinach



Creamed Spinach_FFV2_final



Sometimes you just need comfort food–and you need it now! But without all the guilt, thanks anyway.


This spinach answers the call. It has the velvety texture of old-school creamed spinach, yet is low fat, plant based, and gluten free. Better yet, you can make it in under 20 minutes!

Read the full post on VEGGIE QUEST, where you’ll find fun, plant-based recipes and tips for kickin’ nutrition.



Quick and Easy Creamed Spinach



This recipe is a snap to make, but be sure to measure out the spices and flavorings first, because the sauce cooks in no time.


Prep time: 20 minutes                    Serves: 4



Ingredients




1 Tbsp cornstarch + 1 Tbsp water
1 lb fresh spinach* (you can also use 1 lb frozen spinach—see note)
1 c unsweetened almond milk
1½ tsp onion powder
¼ tsp garlic powder
2 Tbsp nutritional yeast
¼ tsp ground nutmeg
â…› tsp ground black pepper
1 tsp almond butter (optional)
pinch of salt, or to taste (optional)



11 months ago

Directions




In a small bowl or ramekin, mix cornstarch and water with a fork until uniformly combined. Set aside.



Line the bottom of a large pot with water, bring to a boil, and add spinach. Reduce heat to medium and steam-sauté, stirring frequently, until spinach is wilted. (Add small splashes of water if needed to prevent sticking.) Remove from heat and drain spinach in a colander, pressing to remove excess water.



In a small pot, wisk together almond milk, onion powder, and garlic powder. Bring to a boil. Wisking continuously, add cornstarch/water mixture in a thin stream; sauce should begin thickening immediately. Reduce heat and simmer sauce for 1–2 minutes, stirring constantly. Remove from heat.



Wisk in nutritional yeast, nutmeg, black pepper, and (if using) almond butter and salt.


Gently stir in spinach.


Serve hot with freshly ground black pepper.



(Delicious with veggie burgers and baked sweet potato fries if you want the full comfort food effect.)


*Note: If using frozen spinach, prepare according to package directions.



http://fatfreevegan.com/blog/2013/04/11/quick-and-easy-creamed-spinach/



11 months ago

Southwest Sweet Potato Breakfast Hash



southwestern-hash



I have to say that I am totally in love with this new Southwest Vegan Breakfast Hash recipe and I’m definitely going to make it a regular breakfast/brunch item. Hey you can even make it for dinner if you want to and serve it with corn tortillas, or roll into a burrito.


To save time with this vegan breakfast hash you can use leftover quinoa (or cook it the day before) and use cooked leftover yams. Either prebake a bunch of them to use in recipes, or peel them and steam them. I find using steamed potatoes a much easier way to ensure they cook quickly and are moist while staying oil-free instead of roasting in the oven.


This also makes for great leftovers the next day, just keep the avocado separate when reheating.



11 months ago

Serves 4



Ingredients:



1/2 red onion, diced
3 cloves of garlic, minced
1 bell pepper, diced
1 16 oz. can salt free black beans, drained and rinsed
3 cups cooked red quinoa (cook 1 cup dry, directions here)
1/2 bunch cilantro, chopped
2 green onions, sliced
2 tbsp Balsamic vinegar
2 tsp roasted ground cumin
2 tsp smoked paprika
4 tsp low sodium soy sauce of GF tamari
1-2 large leaves of Swiss chard or kale chopped
1 large yam, baked or sliced and steamed
chili powder to taste
Herbamare to taste
Fresh ground pepper to taste
1 small Avocado, chopped
Salsa *optional

Directions:



1. Cook quinoa. (see my directions here) Or just put in a rice cooker with a 1:1 ratio of water.
2. Cook or reheat cooked yams. (I peeled and sliced mine and steamed them for 16-20 min, just until fork tender)
3. When quinoa and yams are almost done, sauté onions dry in a non-stick pan for 4-5 minutes until soft.
4. Add in garlic and bell peppers and sauté for another 2 minutes.
5. Add in black beans and quinoa and stir to heat through for 2-3 minutes.
6. Add in seasonings and Swiss chard and stir to wilt.
7. Add in green onions and cilantro and stir.
8. Cut up yams into cubes and gently toss with hash to combine..
9. Season to taste with chili powder, Herbamare or salt and pepper.
10. Spoon into bowls and top with chunks of avocado and salsa if desired.

http://fatfreevegan.com/blog/2013/07/19/southwest-sweet-potato-breakfast-hash-by-low-fat-vegan-chef/



11 months ago

Pinto Beans and Rice in a Crock Pot (Or on Stove Top)





Total Time:

Prep Time:

Cook Time:
3 hrs 5 mins

5 mins

3 hrs
Ingredients:



1 (1 lb) bag dried pinto bean
1/3 cup picante sauce
2 1/2 teaspoons salt
1/2 teaspoon pepper
1 teaspoon garlic powder
1 tablespoon garlic, minced (kind in jar is okay)
1 tablespoon chili powder
1/2 teaspoon cumin
1/2 teaspoon oregano
3 bay leaves
1 cup cooked white rice


11 months ago
Directions:


1
Rinse beans in colander.

2
Put in a crock pot (or large pot).

3
Cover with water, plus about 2 inches over top of beans.

4
Add all ingredients, except rice.

5
Cook on high in crock pot about 3 hours til tender. (Crockpots vary greatly on cooking times. It could take much longer in yours, so the first time allow longer to cook and then you will know how long cooking time will be in the future.).

6
(Add water if necessary) May also cook on low overnight.

7
Add rice and cook until rice is warm.

8
Serve with cornbread.




10 months ago

Turmeric Tea Recipe



Turmeric Tea


For a while it felt like someone was sticking a hot poker between my shoulder blades, particularly if I moved my neck in certain directions, like left or right. And the mornings? Ouch. I'm not entirely sure what I did, but I think it might have something to do with lifting sixty pound boxes up stairs. Over and over. Apologies for the complaining, but it was something that had been bothering me for the past few weeks, and nothing was really helping until it occurred to me to bump up the turmeric in my diet. It has significant anti-inflammatory properties (as well as a host of other benefits), and I started going for it - adding extra turmeric to curries, drinking turmeric tea in the morning and evenings, and generally keeping it out on the counter for easy access. I remembered an Ayurvedic turmeric paste I'd read about when I was flipping through books in the Los Angeles Library earlier in the summer, and started using that as my tea base. And it helped! I like turmeric in general, but the tea is, flat out, my favorite. I make a paste of honey and turmeric that keeps in a jar for easy use. I heat water, pour it over a spoonful of the paste, and finish with a big squeeze of lemon and a substantial amount of freshly ground black pepper. It's good stuff - the black pepper makes it invigorating (and also helps the body absorb the turmeric), and the honey sets off the earthy-acridness of the spice enough that the tea is still delicious.



Turmeric Tea RecipeTurmeric Tea Recipe


One thing - use mildly hot water here, but not boiling - to help preserve the properties of the raw honey. I'll make note in the recipe below, but wanted to call that out in particular. You can also blend the paste into smoothie, or swirl it into yogurt. Hope you like it as much as I do.

1/3 cup / 80 ml good, raw honey
2 1/2 teaspoons dried turmeric
lemon
lots of freshly ground black pepper

Work the turmeric into the honey until it forms a paste. You can keep this on hand, in a jar, for whenever you'd like a cup.

For each cup of tea, place a heaping teaspoon of the turmeric paste in the bottom of a mug. Pour hot (but not boiling water) into the mug, and stir well to dissolve the turmeric paste. Add a big squeeze of juice from a lemon, and a good amount of black pepper. Enjoy! Stir now and then as you drink so all the good stuff doesn't settle to the bottom, or top off with more hot water as you drink it.

Prep time: 2 min - Cook time: 3 min




http://www.101cookbooks.com/archives/turmeric-tea-recipe.html



10 months ago

Tofu Ranchero



Tofu Ranchero

By Kristen Marie


Recently I have been craving spice, but wanted to mix up the recipe I traditionally make for crumbled vegan taco filling. This time around I wanted to use tofu and pair it up with some spicy peppers, tomatoes, and black beans. The resulting recipe is a delicious blend of Mexican spiced tofu with juicy tomatoes and creamy black beans. Perfect stuffed in tacos, burritos, or eaten on its own.



Ingredients




14 oz. package extra firm tofu
1.5 tsp. chili powder
.5 tsp. onion powder
.5 tsp. garlic powder
.5 tsp. oregano
.5 tsp. cumin
.5 tsp. coriander
.5 tsp. salt
1 tbsp. olive oil
1 cup diced tomatoes with green chiles, drained
1 red pepper, sliced
1 green pepper, sliced
1/2 cup jalapenos, sliced
1/2 cup onion, sliced
1 cup black beans, rinsed and drained (Optional)


Cooking Directions


Press out the extra moisture from the tofu using a tofu press or paper towels.


Cut the tofu into cubes and toss with chile powder, onion powder, garlic powder, oregano, cumin, coriander, and salt. It is easiest to mix together the spices first and then toss with the tofu.


Heat the olive oil in a skillet over medium heat. Add the onion, jalapeno, red pepper, and green pepper. Let cool for 5 minutes. Add the tofu and cook for an additional 5-7 minutes until it begins to brown.


Add the diced tomatoes (and beans if using) and cook for 1-2 more minutes, until hot.



http://www.vegancooking.com/recipes/main-dishes/tofu-ranchero/

10 months ago

Spicy Citrus Black Beans



By Kristen Marie

Earlier this week we had this yummy Tofu Ranchero for dinner, but I wanted to serve it with something more exciting than plain canned beans. Remembering some citrus black beans I recently tried in a Caribbean restaurant, I decided to start adding things until I could recreate that delicious flavor. After some sauteed onion and garlic, lots of spices, and some orange and lime juice; the ending black bean dish was delicious and unexpected. Full of flavor and nice change of pace from traditional black beans.



Ingredients


1 tbsp. olive oil
1 diced onion
2 cloves minced garlic
1 tsp. chili powder
.5 tsp. onion powder
.5 tsp. garlic powder
.5 tsp. oregano
.5 tsp. cumin
.5 tsp. salt
30 oz. canned black beans, rinsed and drained
3 tbsp. orange juice
1 tbsp. lime juice


Cooking Directions


Heat the olive oil over medium heat in a medium size pot.


Add the onion and cook for 5-6 minutes until it becomes soft. Add the garlic and saute for 1 minute. Stir in all the spices and cook for 1 more minute.


Add the beans, orange juice, and lime juice. Let simmer for 5 minutes.



http://www.vegancooking.com/recipes/side-dishes/spicy-citrus-black-beans/



9 months ago

Avocado Cucumber and Tomato Salad



Corn, Black Bean, and Radish Salad with Spicy Vegan Dressing

By Kristen Marie


Ingredients



  • 1 tbsp. olive oil
  • 4 green onions, diced
  • 1.5 tsp. cumin
  • 1 clove garlic, minced
  • Juice of 2 limes
  • 1/2 diced jalapeno or 2 tsp. hot sauce
  • 14.5oz. can black beans, rinsed and drained
  • 2 ears corn, cut off cob (or 1.5 cups canned)
  • 4 radishes, thinly sliced
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1/2 cup shredded carrots
  • 4 tbsp. cilantro
  • Salt and pepper to taste

Cooking Directions



  1. Combine the olive oi, green onions, cumin, garlic, lime juice, and jalapeno/hot sauce to create the dressing.

  2. Toss with remaining ingredients. Season with salt and pepper to your preference.

http://www.vegancooking.com/recipes/appetizers/corn-black-bean-and-radish-salad-with-spicy-vegan-dressing/



9 months ago

Sesame Miso Eggplant

Sesame Miso Eggplant

By Kristen Marie

One of my favorite ways to eat eggplant is in Asian inspired dishes. I think they tend to stand up really nicely with soy, sesame, miso, or in this case a combination of the three. Consider adding some fresh chiles if you prefer a spicy flavor – red thai chiles or a simple jalapeno would work great in this dish. Paired with some quinoa and greens this makes a delicious meal.

Ingredients

  • 1 lb. Japanese eggplant, sliced into strips
  • 1 orange bell pepper, sliced
  • 1 tbsp. sesame oil
  • 1 clove garlic
  • 1 tbsp. grated ginger
  • 1 tbsp. soy sauce
  • 1 tbsp. white vinegar
  • 1/4 cup white miso
  • 1 tbsp. water
  • 2-3 tbsp. sesame seeds

Cooking Directions

 

 

  1. Heat the sesame oil over medium heat. Add the eggplant and pepper and cook until softened, about 8-10 minutes.
  2.  
  3. Meanwhile whisk together the garlic, ginger, soy sauce, vinegar, miso, and water.
  4.  
  5. Once the eggplant is softened, add the miso mixture and cook for 3-4 minutes until it thickens and becomes glaze-like. Top with sesame seeds and serve.

http://www.vegancooking.com/recipes/main-dishes/sesame-miso-eggplant/

     Please stay tuned for Part Twelve.....

9 months ago

Maple Pumpkin Chia Seed Pudding

Maple Pumpkin Chia Seed Pudding



By Kristen Marie


I am always looking for delicious and simple vegan dessert options and chia seed pudding is one of my favorites. This one brings in the tastes of fall with the addition of pumpkin and maple syrup making it the perfect dessert for this time of year. You can also substitute the pumpkin for any mashed fruits – berries, bananas, and mango puree are all delicious. Consider adding in some chocolate chips as well for an extra special treat.  

Ingredients


1/2 cup pumpkin puree

1.5 tbsp. chia seeds

3/4 cup almond milk

Dash of vanilla extract

1/2 or more tsp. pumpkin pie spice

1 tbsp. maple syrup or brown sugar


Cooking Directions

Place the pumpkin, chia seeds, almond milk, vanilla extract, pumpkin pie spice, and maple syrup in a glass. Stir together well.


Cover and place in the fridge for 4 hours or more. Eat for breakfast, a snack, or dessert.



http://www.vegancooking.com/recipes/breakfast/maple-pumpkin-chia-seed-pudding/
 

9 months ago

Creamy Cauliflower Soup

Creamy Cauliflower Soup



By Kristen Marie


With fall weather starting to surface, all I want to eat is soup.

This vegan cauliflower soup made with vegetables, stock, and a hint of nutritional yeast for the “cheese” flavor is one of my favorite fall soups. Topped with some toasted nuts, seeds, or herb oil – it makes a delicious meal or appetizer. It also freezes great for meals on the run.



Ingredients


1 tbsp. olive oil
1 diced onion
3 cloves minced garlic
1 cup diced or shredded carrots
2 stalks diced celery
1 head cauliflower, cut into florets
Salt and fresh pepper
1 bay leaf
1 quart vegetable stock
4 tbsp. nutritional yeast


Cooking Directions


Heat the olive oil over medium heat in a medium size pot.


Add the onion, garlic, carrots, celery. Cook for 8-10 minutes until softened and fragrant.


Add the cauliflower florets and saute for 5 minutes. Add the bay leaf, salt, pepper, and vegetable stock.


Cook for 15 minutes or until cauliflower is completely soft. Using an immersion blender (or regular blender in batches) blend the soup, adding the nutritional yeast. Taste again and season with salt and pepper if needed.


http://www.vegancooking.com/recipes/appetizers/creamy-cauliflower-soup-2/

     Please stay tuned for Part Twelve.....

8 months ago

Spicy Citrus Black Beans

Spicy Citrus Black Beans

By Kristen Marie

Earlier this week we had this yummy Tofu Ranchero for dinner, but I wanted to serve it with something more exciting than plain canned beans. Remembering some citrus black beans I recently tried in a Caribbean restaurant, I decided to start adding things until I could recreate that delicious flavor. After some sauteed onion and garlic, lots of spices, and some orange and lime juice; the ending black bean dish was delicious and unexpected. Full of flavor and nice change of pace from traditional black beans.

 

Ingredients

  • 1 tbsp. olive oil
  • 1 diced onion
  • 2 cloves minced garlic
  • 1 tsp. chili powder
  • .5 tsp. onion powder
  • .5 tsp. garlic powder
  • .5 tsp. oregano
  • .5 tsp. cumin
  • .5 tsp. salt
  • 30 oz. canned black beans, rinsed and drained
  • 3 tbsp. orange juice
  • 1 tbsp. lime juice
8 months ago

Cooking Directions



Heat the olive oil over medium heat in a medium size pot.


Add the onion and cook for 5-6 minutes until it becomes soft.

Add the garlic and saute for 1 minute. Stir in all the spices and cook for 1 more minute.


Add the beans, orange juice, and lime juice. Let simmer for 5 minutes.



http://www.vegancooking.com/recipes/side-dishes/spicy-citrus-black-beans/

8 months ago

Avocado Cucumber and Tomato Salad

Avocado Cucumber and Tomato Salad


This weekend I picked up a bunch of delicious avocado and tomato from the farmer’s market and while making my favorite avocado and tomato salad, decided to throw in some cucumber for crunch. The resulting salad was a great blend of creamy avocado and crunchy cucumbers with just enough sweetness from the tomatoes. A perfect ode to summer before its too late.


Ingredients


1 avocado
5 green onions
Juice of 1 lime
1 tsp. agave
1/2 clove garlic
2 tbsp. cilantro
Salt and pepper
1 large cucumber, chopped
2 tomatoes, chopped
Salt and pepper to taste


Cooking Directions


Make the dressing by blending the avocado, green onions, lime juice, honey, garlic, cilantro, salt, and pepper.


Toss with cucumber and tomatoes. Season with salt and pepper if needed. You can also add one chopped avocado here for twice the avocado goodness.

http://www.vegancooking.com/recipes/appetizers/avocado-cucumber-and-tomato-salad/

8 months ago

Juice #6: Almond Date Nut Milk with Vanilla

Juice #6: Almond Date Nut Milk with Vanilla

By Kristen Marie


Anyone who has done a juice cleanse before will likely tell you that the nut milks/shakes at the end of the day are their favorite. And for good reason. This protein packed almond, vanilla, date, and cinnamon nut milk is the perfect end to a day of juices. The thickness of the milk makes it feel like a shake or smoothie, and there is a bit of texture/chewiness that is a welcome change. It also tastes like dessert compared to all the other juices. Whether on a cleanse or not, this makes a great protein pack drink for pre and post workout, or just to get some energy.

 
Ingredients

1.5 cups raw almonds
6 cups filtered water
6 dates
3 tsp. vanilla extract
Up to 1 tsp. cinnamon
Up to 1 tsp. nutmeg
Up to 1/2 tsp. cloves, allspice, and/or ginger


Cooking Directions


Soak the almonds in enough water to cover them for at least 8 hours. Rinse and discard water.


Add the almonds, water, dates, vanilla, cinnamon, nutmeg, and any other spices to a blender. Blend until smooth.


Makes enough for 3 juices, approximately 16 oz. each.


http://www.vegancooking.com/recipes/juice-6-almond-date-nut-milk-with-vanilla/

     Please stay tuned for Part Twelve.....

8 months ago

Indian Chickpea Salad

Indian Chickpea-Salad-from -The Great Vegan Bean Book

 


This is a great dish for your backyard cookouts. It’s dairy-free, gluten-free and even has a soy-free variation. The tart yogurt dressing and Indian spices make this a salad no one will forget!

 

 

  • 1½ cups cooked chickpeas (or one 15 ounce can rinsed and drained)
  • 1 large cooked potato, diced (about 3 cups)
  • 1 large cucumber, diced (about 1 1/2 cups)
  • ½ cup minced tomatoes
  • 1 cup So Delicious plain coconut yogurt or unsweetened soy yogurt
  • juice of 1 lime
  • 1 to 1½ teaspoons kala namak
  • 1½ teaspoons cumin
  • 1 teaspoon coriander
  • ½ teaspoon garlic powder or 1 clove minced
  • ½ to 1 teaspoon cayenne or other spicy chili powder, to taste
  • ½ teaspoon dried mustard
  • ¼ cup chopped cilantro plus more for serving
  •  

In a large bowl combine the beans and veggies.

 

Mix the rest of the ingredients in a smaller bowl to create the dressing. Taste and adjust seasonings as needed.

 

Add the dressing to the veggies and mix until throughly combined. Serve topped with cilantro over lettuce or by itself.

 

 

http://fatfreevegan.com/blog/2013/06/05/indian-chickpea-salad/

8 months ago

Juice #5: Beet, Broccoli, Kale, Parsley, Celery, and Apple

Juice #5:  Beet, Broccoli, Kale, Parsley, Celery, and Apple

By Kristen Marie


This is one of my all time favorite juices so I jumped at the opportunity to include it in my recent 3 day juice cleanse.

Packed with tons of veggies and just the right amount of sweetness from the beets, apples, and grapes – this juice is yummy and full of antioxidants and nutrients. Personally I use raw beets in my juice recipes, but if you prefer you could use cooked beets. You could also add a silver of ginger to this and that would be delicious.



Ingredients



6 beets
3 cups broccoli florets
1 bunch dinosaur kale leaves
1/4 cup parsley
1 bunch stalks celery
2 cups green grapes
2 apples


Cooking Directions


Wash everything thoroughly and prepare for your juicer. I have and love this Omega Juicer.


Pass the apples, peeled limes, and ginger through the juicer. Combine with water. Serve room temperature or shake with ice.


Makes enough for 3 juices, approximately 16 oz. each.

http://www.vegancooking.com/recipes/juice-5-beet-broccoli-kale-parsley-celery-and-apple/

7 months ago

Juice #4: Ginger Apple Limeade

Juice #4:  Ginger Apple Limeade



By Kristen Marie


Typically the fourth juice on any cleanse is some type of lemonade. Sometimes this is made with cayenne pepper (similar to the Master Cleanse), beets, ginger, or sometimes it is just plain lemonade. I like to mix this juice up by using limes instead of lemons, apples, and a touch of ginger. You can use lemons if you prefer and add a touch of agave if needed for sweetness.



Ingredients


6 apples
7 limes
1.5-2 inch ginger
Up to 36 oz. filtered water
3-6 tsp. agave


Cooking Directions


Wash everything thoroughly and prepare for your juicer. I have and love this Omega Juicer.


Pass the apples, peeled limes, and ginger through the juicer.

Combine with water. Serve room temperature or shake with ice.


Makes enough for 3 juices, approximately 16 oz. each.


http://www.vegancooking.com/recipes/juice-4-ginger-apple-limeade/

7 months ago

Green Juice #3: Kale, Spinach, Celery, Grapes, Pear, and Cucumber

Green Juice #3: Kale, Spinach, Celery, Grapes, Pear, and Cucumber

This is the third daily juice in the 3 Day Juice Cleanse and features lots of yummy green fruits and vegetables. The grapes and pears give this juice a nice sweetness and change up the flavor from the morning green juice. For even more variety, you could substitute another green for the spinach – mustard greens, beet greens, or collard greens would all be delicious.


Ingredients


1.5 bunches dinosaur kale
10 oz. fresh spinach
1 bunch Romaine
2 cucumbers
1 bunch celery
4 pears


Cooking Directions


Wash everything thoroughly and prepare for your juicer. I have and love this Omega Juicer.


Pass through the juicer. Serve room temperature or shake with ice.


Makes enough for 3 juices, approximately 16 oz. each.


http://www.vegancooking.com/juicing/green-juice-3-kale-spinach-celery-grapes-pear-and-cucumber/

7 months ago

Morning Juice #2: Apple, Pineapple, Mint, and Lemon

Morning Juice #2: Apple, Pineapple, Mint, and Lemon



This is the second juice in the Juice Cleanse that I participated in last week and is definitely one of my favorites. I have been making it since the cleanse and love the sweet and clean flavors. The pineapple and mint pair perfectly, and are great to reduce inflammation, while the apple and lemon add a great balancing flavor. If you are inclined you could add kale to this juice to up the green factor, but I like to have breaks in between all the green juice.



Ingredients


2 pineapples
3 apples
6 bunch sprigs mint
2 lemons
Optional: 1 bunch kale


Cooking Directions


Wash everything thoroughly and prepare for your juicer. I have and love this Omega Juicer.


Pass through the juicer. Serve room temperature or shake with ice.


Makes enough for 3 juices, approximately 16 oz. each.


http://www.vegancooking.com/recipes/morning-juice-2-apple-pineapple-mint-and-lemon/

7 months ago

Morning Green Juice #1

Morning Green Juice #1



By Kristen Marie


Last week I decided to complete a 3 day juice cleanse at home.

I was interested in both the health benefits of juicing and wanted to reset my diet, which had become slightly unhealthy after a couple of summer trips. This weekend I will be sharing the entire at home juice cleanse experience, but this recipe is for the juice I started off with daily. Packed with kale, spinach, romaine, cucumbers, celery, parsley, and green apples for sweetness – it is the perfect juice to get your energy going in the morning. Stay tuned for the entire 3 day juice cleanse post and all the recipes.


Morning Green Juice #1


Ingredients


1.5 bunches dinosaur kale
10 oz. fresh spinach
1 bunch Romaine
2 cucumbers
1 bunch celery
3 green apples
1 cup parsley


Cooking Directions


Wash everything thoroughly and prepare for your juicer. I have and love this Omega Juicer.


Pass through the juicer. Serve room temperature or shake with ice.


Makes enough for 3 juices, approximately 16 oz. each.


http://www.vegancooking.com/recipes/morning-green-juice-1/

    Please stay tuned for Part Twelve.....

7 months ago

Roasted Sea Salt and Pepper Padron Peppers

Roasted Sea Salt and Pepper Padron Peppers



By Kristen Marie




This past weekend at the farmer’s market I found some delicious padron peppers. Padron peppers are originally from Spain and typically eaten as tapas. Eating padron peppers can be a little like roulette since they range in spiciness from mild like a bell pepper to a tad less spicy than a jalapeno. My favorite way to eat them is simply pan roasted and tossed with olive oil, sea salt, and pepper.



Ingredients


1 lb. padron peppers
2 tbsp. olive oil
Generous amount of sea salt and black pepper
Optional: Juice of 1 lemon


Cooking Directions


Heat the olive oil in a heavy duty skillet. Once hot add the peppers.


Cook the peppers until browned and blistered on all sides. It will likely take around 8 minutes total.


Toss with sea salt and pepper.


http://www.vegancooking.com/recipes/appetizers/roasted-sea-salt-and-pepper-padron-peppers/

6 months ago

Chickpea Avocado Salad

Chickpea Avocado Salad



By Kristen Marie



Quick and easy lunches can be tricky sometimes for vegans since normally there are less options available when you want something to just grab and go. This chickpea and avocado salad can solve that problem though. Delicious on toast, over greens, or served in scooped out tomatoes – it makes a healthy and protein packed quick meal or snack. It will keep for a couple of days in the fridge so consider making a larger batch to have on hand. It is also great with a couple of splashes of hot sauce or red pepper flakes if you like spice.

Ingredients


14.5 oz. can chickpeas, rinsed and drained
1 large avocado
4 tbsp. cilantro
Juice of 2 limes
2 tbsp. diced onion
1 tsp. celery salt
1 tbsp. whole grain mustard
Salt and pepper to taste


Cooking Directions


Mash half of the avocado in the bottom of a bowl.


Stir in the lime juice, onion, cilantro, celery salt, mustard, salt, and pepper.


Add the remaining avocado, chopped into pieces, and the chickpea. Stir together.


If you desire, cut off the top of four tomatoes and scoop out the inside. Stuff with avocado and chickpea salad.



http://www.vegancooking.com/recipes/appetizers/chickpea-avocado-salad/

6 months ago

Rescue Juice: Beet, Broccoli, Kale, Parsley, Celery, Grapes and Apple

By Kristen Marie

I like to call this rescue juice because when my body is feeling tired or run-down, this juice perks me right up every time. The recipe is a copycat of one of my favorite juices from a shop near my house and is seriously delicious. The beets and apple make it nice and sweet with a good balance of nutrients from all the green veggies. Not to mention that beets are packed with antioxidants, nitrates, and are shown to lower blood pressure. I make mine at home using thisOmega juicer. Consider making a big batch, it will keep in the fridgefor up to 3 days. The recipe below makes 2 hearty servings.

 

Ingredients

  • 3 beets
  • 2 cups broccoli florets
  • 10 dinosaur kale leaves
  • 1/4 cup parsley
  • 4 stalks celery
  • 1 cup green grapes
  • apples

Cooking Directions

  1. Press everything through a juice. Shake with ice and serve.

http://www.vegancooking.com/recipes/breakfast/rescue-juice-beet-broccoli-kale-parsley-celery-grapes-and-apple/

6 months ago

Chipotle Hummus

Chipotle Hummus



By Kristen Marie

Hummus is a staple in my home for a quick snack, spread for sandwiches, or replacement for yogurt or mayonnaise in creamy salad recipes. One of my favorite ways to use it is mixed with vegetarian chicken, avocado, and diced veggies to create a vegan “chicken salad.” However sometimes I want something different than a typical hummus. This recipe for a spicy chiptole hummus is one of my favorites. Consider adding in roasted red peppers, sundried tomatoes, or 1/2 cup of black beans for another variation.



Ingredients



15 oz. can chickpeas, rinsed and drained
2 tbsp. tahini
1 tbsp. lemon juice
2 tbsp. water
1 tbsp. olive oil
1-2 chipotle pepper
 Salt and pepper to taste



Cooking Directions



Pulse everything in a food processor until smooth.




http://www.vegancooking.com/recipes/appetizers/chipotle-hummus/

6 months ago

Kale, Celery, & Green Apple Juice

 

Kale, Celery, & Green Apple Juice



By Kristen Marie

One of my favorite morning routines is waking up to make a big fresh green juice to kick off the day. I used to be a bit skeptical of the whole “green juice” wave, but after adding it to my diet I can honestly say I feel better and more energized. There are endless combinations but lately this has been one of my favorites – packed with healthy green vegetables and rounded out with the right amount of sweetness from the apple and green grapes.



Ingredients


6-8 dinosaur kale leaves
1 cup spinach
2-3 stalks celery
1 green apple
1 cup green grapes


Cooking Directions


Wash everything thoroughly and prepare for your juicer.


Pass through the juicer. Serve room temperature or shake with ice.


http://www.vegancooking.com/recipes/breakfast/kale-celery-green-apple-juice/

5 months ago

Baked Samosas with Mint Cilantro Sauce

 

Baked Samosas with Mint Cilantro Sauce



By Kristen Marie


One of my favorite indulgences is delicious samosas at my favorite local Indian restaurant. However even though they taste delicious, they are usually dripping in oil from the deep fryer and not the healthiest option. To combat this, I decided to create my own healthy version at home. They are baked instead of fried and use cauliflower instead of the potatoes to really cut down on the calorie count. You could easily use regular potatoes, sweet potatoes, or a combination of potatoes and cauliflower depending on your preferences.



Ingredients


2 cloves of garlic
1/2 cupmint
1/2 cup cilantro
1 tsp. sugar
2 tbsp.lime juice
1 tbsp.olive oil (or sesame)
2 cups cooked cauliflower florets
3/4 cup cooked peas
3/4 cupcooked diced carrots
1/2 tsp. curry powder
1/2 tsp. garam masala
1/4 tsp. salt, or to taste
1/4 tsp. pepper, or to taste
24 vegan wonton wrappers


Cooking Directions


Preheat the oven to 400 degrees. Spray a baking sheet with cooking spray. I prefer the coconut oil spray.


In a food processor pulse together the garlic, mint, cilantro, sugar, lime juice, and olive oil to create your dipping sauce.
Use a potato masher to mash your cauliflower florets, adding a touch of water or vegetable broth if needed. (To cook just microwave or boil under very tender.)


Fold in the peas, carrots, curry powder, garam masala, salt, and pepper. Taste and adjust seasoning if needed.


Lay out the wonton wrappers and add about 1 tbsp. of the mixture to each. Fold over the wonton wrapper, wetting the edge with a touch of water. Press closed.


Bake for 10 minutes. Then flip and bake the other side for 4-5 minutes until toasted. Spray with additional cooking spray or brush with oil if they aren’t browning. Makes 24 samosas.



http://www.vegancooking.com/recipes/appetizers/baked-samosas-with-mint-cilantro-sauce/

5 months ago

Superfood And Super Good – Vegan Cupcakes with Coconut Oil

 

Superfood And Super Good – Vegan Cupcakes with Coconut Oil

By dianechesson

One of the new superfoods is coconut oil. After a bad reputation for years because of its saturated fat content, coconut oil is now known to contain medium chain fatty acids which are used by your body quickly as energy as opposed to being stored as fat. Raw coconut oil smells tropical, but once you cook with it, it just adds a subtle sweetness without imparting a coconut flavor.

A bonus is that it has a high smoke point and can withstand higher heat. You can use coconut oil in a number of ways including stovetop popcorn, pancakes and French toast, granola, baked goods, and roasting vegetables like cauliflower or sweet potatoes.

Here are some of coconut oil’s health benefits. It

  • Strengthens the immune system
  • Increases metabolism, (thus aids in weight loss)
  • Improves digestion
  • Provides long lasting energy
  • Beneficial for the heart
  • Boosts key mineral absorption (calcium and magnesium)
  • Contains antifungal and antibacterial properties

This vegan cupcake recipe from Yummly.com uses coconut oil as a key ingredient.

Serves: 18


Prep time: 10 minutes


Total time: 25 minutes

Ingredients:


1 tbsp apple cider vinegar
1 1/2 cups almond milk
2 cups all-purpose flour
1 cup white sugar
2 tsp. baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 cup coconut oil (warmed until liquid)
1 1/4 tsp. vanilla extract

Directions:


1. Preheat oven to 350 degrees F (175 degrees C). Grease two 12 cup muffin pans or line with 18 paper baking cups.


2. Measure the apple cider vinegar into a 2 cup measuring cup. Fill with almond milk to make 1 1/2 cups. Let stand until curdled, about 5 minutes. In a large bowl, whisk together the flour, sugar, baking soda and salt. In a separate bowl, whisk together the almond milk mixture, coconut oil and vanilla. 

5 months ago

     Please stay tuned for Part Twelve.....

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