Vegan Pho

About a year ago, my favorite Pho restaurant closed down. They served a vegan pho bowl, with the most delicately fragranced vegetable broth, fried tofu, and fresh vegetables. Once that place was gone, I thought pho was a thing of my past. Then I saw a post by Sarah Britton on her blog My New Roots that was a recipe for a pho inspired noodle bowl. I was so excited to try this dish at home and set out to find all the exotic spices it called for. I have made this soup several times since, while tweaking it each time to recreate the dish from that restaurant that my family adored.

Finally, I have my version that the whole family looks forward to. It does take some work, but on a rainy Sunday, I can't think of a better project ...or smell in the house.

Vegan Pho

This recipe does take several steps. You make the broth, and while that is simmering, you fry the tofu and prep the veggies. Finally, you prep the noodles and assemble your soup. It is totally worth the effort when it comes together, though so don't be put off by the steps.

Broth Ingredients:

12 cups water
3 pounds yellow onion, peeled and chopped (about 6 onions)
2 oz fresh ginger (3 or 4 1" pieces), washed and sliced with peel on
1 oz fresh turmeric root, washed and sliced with peel on
1 clove garlic, crushed
1 1/2 tbsp whole fennel seeds
5 whole cardamom pods
5 star anise
7 whole cloves
1 tsp black peppercorns
2 tsp coriander seeds

1/4 cup soy sauce

Broth Directions:

Heat the water in a large soup pan and add all the broth ingredients, except for the soy sauce. Bring to a boil and let the broth simmer with the lid on for an hour.

Strain the broth into another large pot. Do not press the vegetables to get more flavor, as that makes the broth bitter. Just let it sit in a colander over the second pot and let it drain.

Add the soy sauce, taste and add more if you like. Keep the sauce warmed over a low flame until you are ready to eat.

Fried Tofu Ingredients:

1 14 oz block extra firm tofu, pressed (I put mine between two plates with a soup can on top)
1 tbsp sesame oil
1 tbsp soy sauce

Fried Tofu Directions:

Slice the pressed tofu into small rectangles. Heat the sesame oil in a large non-stick pan, and add the tofu slices. Try to arrange the slices in a single layer if possible. Fry the tofu while stirring occasionally, as you want the sides to brown. When the tofu is browned on both sides, drizzle the soy sauce over it and stir to distribute. Take the tofu off the heat and put in a serving dish.

Soup Ingredients:

1 pound rice stick noodles

Optional toppings:

Sliced carrot
Sliced celery
Sliced bok choy
Sliced bell pepper
Mung bean sprouts
lime wedges
fresh jalapeño slices
thai basil leaves
fresh cilantro
sriracha hot sauce

Assembly:

Cook the rice noodles according to the package directions. Nest the rice noodles in the bottom of a large bowl. Pour the hot broth over the noodles and add the toppings of your choice. Add some fried tofu, let it sit for a few minutes to let the flavors of the fresh vegetables permeate the dish. A squeeze of lime, a dash of hot sauce, and a drizzle of soy sauce really make this bowl shine.

Makes 10 servings. Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 472 g

Amount Per Serving

Calories  274 Calories from Fat  45

% Daily Value*

Total Fat  5.0g 8%

Saturated Fat  1.1g 6%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  1312mg 55%

Potassium  619mg 18%

Total Carbohydrates  45.4g 15%

Dietary Fiber  2.8g 11%

Sugars  3.9g

Protein  13.7g

Vitamin A 144% • Vitamin C 101% Calcium 19% • Iron 13%

Nutrition Grade A-

* Based on a 2000 calorie diet

Bran Muffins

I am bringing back the bran muffin. I have not had one since I became vegan about 5 years ago, and for some reason have been thinking about them lately. The weather is just starting to turn to fall. There are a few leaves changing and definite coolness in the morning and evening air. These muffins sounded perfect for a fall breakfast with some fruit and a cup of coffee. With wheat bran and sweet raisins, these classic muffins were just what I was looking for.

Vegan Bran Muffins

Ingredients:

1/2 cup raisins (optional)
1 cup soy milk
2 tsp vinegar
1 tbsp flax meal
3 tbsp water
1 1/2 cups wheat bran
1/4 cup vegetable oil
1/2 cup vegan sugar
1 tbsp molasses
1/2 tsp vanilla
1 cup flour
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt

Directions:

Preheat your oven to 375 degrees, and spray your muffin tin with cooking spray.

Pour hot water over the raisins and let them soak to plump up while you prepare the muffin batter.

Mix the soy milk with the vinegar and set aside to let curdle.

Mix the flax meal with the water and set aside to thicken.

After the soy milk has begun to curdle, add the wheat bran to the milk and stir to combine. Let this sit for ten minutes while you prep the other wet ingredients.

In a mixing bowl, combine the vegetable oil, sugar, molasses and vanilla. Stir in the flax meal mixture and stir to get it well incorporated. Then add the soy milk and bran and mix that in.

Next add in the flour, baking soda, baking powder, and salt and mix until it is just combined. Finally, drain your raisins of the soaking water and add them to the batter. Fold in the raisins and then fill the muffin tin with batter to make 12 muffins.

Put the muffins in the oven and bake for 18-20 minutes.

For 12 muffins. Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 65 g

Amount Per Serving

Calories  161 Calories from Fat  50

% Daily Value*

Total Fat  5.5g 9%

Saturated Fat  1.0g 5%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  213mg 9%

Potassium  234mg 7%

Total Carbohydrates  28.3g 9%

Dietary Fiber  3.9g 16%

Sugars  13.4g

Protein  3.2g

Vitamin A 0% • Vitamin C 0% Calcium 4% • Iron 10%

Nutrition Grade B-

* Based on a 2000 calorie diet

Summer Pasta Salad

I paired this salad with baked tofu for a very satisfying lunch. Whole grains, veggies, and a tangy dressing hit the spot.

Summer Pasta Salad

Ingredients:

12 oz whole wheat pasta
1 carrot, peeled and diced
1 bell pepper, seeded and diced
1 small cucumber, peeled and diced
1/4 red onion, diced small
2 tbsp capers
3 tbsp olive oil
4 tbsp red wine vinegar
1/2 tsp salt
1/4 tsp pepper
2 tsp dried basil
1/2 tsp oregano
1 tsp dried parsley

Directions:

Cook the pasta according to the package directions. While the pasta is cooking prepare your veggies and put them in a large bowl. Once your pasta is ready, drain it and let it cool a bit before adding it to the bowl with the veggies. Then add all the dressing ingredients: capers, olive oil, vinegar, salt, pepper, basil, oregano and parsley and toss.

For 8 servings. Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 122 g

Amount Per Serving

Calories  219 Calories from Fat  58

% Daily Value*

Total Fat  6.5g 10%

Saturated Fat  0.8g 4%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  226mg 9%

Potassium  291mg 8%

Total Carbohydrates  35.0g 12%

Dietary Fiber  4.6g 19%

Sugars  3.3g

Protein  5.8g

Vitamin A 36% • Vitamin C 36% Calcium 3% • Iron 9%

Nutrition Grade B

* Based on a 2000 calorie diet

Ginger Peach Smoothie

Smoothies are my secret weapon for getting my son to love really healthy foods. He will always say yes to a smoothie. This one is simple, yet the ginger gives it a little something special.

Ginger Peach Smoothie

Ingredients:

2 fresh peaches, pitted
1 frozen banana
1 nickel size slice of fresh ginger, peeled
2 tsp agave nectar
1/2 cup soy milk
3 or 4 ice cubes

Directions:

Pile it all in your blender and blend until smooth. I added a little sprinkle of cinnamon to the top for the added visual interest.

For 2 servings. Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 257 g

Amount Per Serving

Calories  164 Calories from Fat  17

% Daily Value*

Total Fat  1.9g 3%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  48mg 2%

Potassium  518mg 15%

Total Carbohydrates  34.5g 12%

Dietary Fiber  3.9g 16%

Sugars  24.3g

Protein  4.5g

Vitamin A 7% • Vitamin C 20% Calcium 4% • Iron 6%

Nutrition Grade A

* Based on a 2000 calorie diet

Breakfast Barley with Tempeh

Students started back at school this week, and it is a very busy time for teachers. My job is to support teachers and improve instructional practices in our building. I model lessons, co-teach, do data analysis, provide feedback, offer professional development sessions, and any other support that teachers feel they need to be successful. I try very hard to keep myself centered to better support them and not add stress or tension to their already overflowing plates.

To this end, I try to meditate, exercise, get enough sleep, and eat well daily. I have found that these things really do make a big difference in how I feel each day. I know, I know we have all heard it before, but it is absolutely true that each of these things has a huge impact on our well being.

When planning this week's menu, I wanted to focus on whole grains and lots of veggies. This post on Oprah's site touts the benefits of barley for breakfast, and shares what an awesome choice barely is for breakfast. Using barley as a base for this dish makes it a vegan's breakfast dream, as it is delicious, nutritious, and pretty darn groovy. I am eating this for breakfast every day this week.

Breakfast Barley with Tempeh

Barley Ingredients:

1 cup pearled barley
4 1/2 cups water
Pinch of salt
2 tsp vegetable bouillon

Tempeh Ingredients:

1 8 oz package of tempeh
1 tbsp olive oil
1/2 tsp garlic powder
1 tsp sage
1/2 tsp thyme
pinch of cayenne pepper
pinch of nutmeg
1 tbsp maple syrup
1 tbsp nutritional yeast
4 oz fresh mushrooms, sliced
4 oz fresh spinach

Barley Directions:

Cover the barley with 4 1/2 cups of water, add the salt and bouillon, and bring to a boil. Lower the heat and let it simmer for 45-55 minutes. It will be chewy and creamy when it is done.

Tempeh Directions:

While the barley is boiling, prepare the tempeh by heating the olive oil in a nonstick pan. When the oil is heated, crumble the tempeh into the pan and stir fry until it is starting to brown. Add all the seasonings: garlic powder, sage, thyme, cayenne, nutmeg, syrup, and nutritional yeast and stir. Add the spinach and mushrooms to the pan and continue to stir fry until they have cooked through and have started to soften.

Serve the barley with the tempeh on top.

For 6 servings. Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 378 g

Amount Per Serving

Calories  242 Calories from Fat  64

% Daily Value*

Total Fat  7.1g 11%

Saturated Fat  1.3g 6%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  56mg 2%

Potassium  469mg 13%

Total Carbohydrates  34.1g 11%

Dietary Fiber  6.3g 25%

Sugars  2.7g

Protein  12.3g

Vitamin A 36% • Vitamin C 10% Calcium 8% • Iron 19%

Nutrition Grade A

* Based on a 2000 calorie diet

Oatmeal Cookies

My son started middle school this week, and I made these cookies for his lunch or after school snack. I was always super hungry after school as a kid, and he is no different. I used whole grains to make these a bit healthier, as well as natural sugars, so if he eats a few he will at least get some fiber out of the deal.

The smell of cinnamon while these were baking was the perfect fall scent. It is still warm here in Colorado, but there are signs that the season is changing over soon. I love fall. Watching for the first leaf to change and the air to have that chill in the evenings makes me happy.

Oatmeal Cookies

Ingredients:

1 cup whole wheat flour
1 cup oats
1/2 cup natural sugar
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 tbsp ground flax seeds
1 tsp cinnamon
1/2 tsp allspice
1/4 cup oil
1/4 cup soy milk
1/3 cup maple syrup
1 tsp vanilla
1 tsp molasses
1/3 cup raisins (optional)

Directions:

Preheat your oven to 350 degrees.  Spray a cookie sheet with cooking spray.

Combine all of the dry ingredients in a large mixing bowl. This is the flour, oats, sugar, baking powder, baking soda, salt, ground flax, cinnamon, and allspice. Mix well and be sure to break up any small clumps of baking soda. I often pour the baking soda directly onto my wooden mixing spoon and use the back of the measuring spoon to press the baking soda into the wooden spoon to crush those little clumps. It is so disappointing to get that weird bite of baking soda when there is clumps in your baked goods.

In a measuring cup, combine all of the wet ingredients and mix well. This is the oil, soy milk, maple syrup, vanilla, and molasses.

Pour the wet ingredients into the dry and mix to combine. Fold in the raisins and drop by spoonfuls onto your cookie sheet and bake for 7-10 minutes. Start checking them at 7 minutes. You want them golden brown and cooked through in the middle.

For 18 cookies. Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 34 g

Amount Per Serving

Calories  119 Calories from Fat  32

% Daily Value*

Total Fat  3.6g 6%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  141mg 6%

Potassium  127mg 4%

Total Carbohydrates  20.8g 7%

Dietary Fiber  1.0g 4%

Sugars  10.8g

Protein  1.6g

Vitamin A 0% • Vitamin C 0% Calcium 4% • Iron 5%

Nutrition Grade C+

* Based on a 2000 calorie diet