Wednesday, April 29, 2015

Mocha Chia Overnight Oats

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I love overnight oats, and I start to crave them around this time every year. I guess my tastes naturally lighten up in response to the warmer spring weather. These oats are easy to prep the night before and grab in the morning. All the magic happens as it sits overnight in the fridge. Easy peasy and good for you, too!

Mocha Chia Overnight Oats


Ingredients:

1/2 cup rolled oats
3/4 cup soy milk
1 tbsp chia seeds
2 tsp maple syrup
1 tsp instant coffee granules (you could also use strong coffee in place of some of the milk)
2 tsp cocoa powder
1/2 tsp vanilla
1 pinch of salt

Directions:

Mix all the ingredients together in a jar or tupperware, cover, and let sit overnight in the fridge. IN the morning, give it a stir and enjoy chilled straight from the jar.

Nutrition Facts
Serving Size 257 g
Amount Per Serving
Calories 
331
Calories from Fat 
79
% Daily Value*
Total Fat 
8.8g
14%
Saturated Fat 
1.1g
6%
Trans Fat 
0.0g
Cholesterol 
0mg
0%
Sodium 
250mg
10%
Potassium 
331mg
9%
Total Carbohydrates 
49.9g
17%
Dietary Fiber 
10.9g
44%
Sugars 
13.2g
Protein 
13.5g
Vitamin A 8%Vitamin C 0%
Calcium 45%Iron 24%
Nutrition Grade B
* Based on a 2000 calorie diet

Tuesday, April 28, 2015

Classic Potato Salad

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My mother in law makes the best potato salad I have ever had. Whenever she makes it, people rave about it and beg for the recipe. Her secret is the dill pickles she adds. The pickles provide a cool and salty crunch, which my husband loves. Since becoming vegan, I have worked on perfecting an animal free version of her classic potato salad. My husband loves this version now, too and I love that it is egg and dairy free - but still has those pickles.

Classic Potato Salad

Ingredients:

6 russet potatoes

1/8 cup lemon juice
1/8 cup olive oil
salt and pepper

3 stalks of celery
2 dill pickles

1/2 cup vegenaise or other vegan mayo
2 tsp yellow mustard

Directions:

Fill a large pan with water and set to boil. Wash and peel the potatoes and then cut them into bite sized pieces. Boil the potatoes until they have softened up and can be pierced with a fork. Don't over cook them, though, you don't want them to fall apart in your salad.

Drain the potatoes well and transfer them into a mixing bowl. Coat the potatoes with the lemon juice and olive oil. I learned this trick from my Fannie Farmer Cookbook. It coats the potatoes so they don't absorb all of the dressing. Add some salt and pepper and let the potatoes cool. I love old-timey cookbooks like that and read them for inspiration... and enjoy the challenge to veganize classic recipes.

Dice the celery and the pickles into small pieces and add them to the potatoes. Finally, combine the vegenaise and the mustard and fold the celery, pickle, and dressing into the potatoes. Taste and add more salt and pepper if needed.

Chill the salad before serving.

For 6 servings
Nutritional information from caloriecount.about.com

Nutrition Facts
Serving Size 273 g
Amount Per Serving
Calories 
309
Calories from Fat 
149
% Daily Value*
Total Fat 
16.6g
25%
Saturated Fat 
1.4g
7%
Trans Fat 
0.0g
Cholesterol 
0mg
0%
Sodium 
415mg
17%
Potassium 
903mg
26%
Total Carbohydrates 
34.4g
11%
Dietary Fiber 
5.6g
22%
Sugars 
2.9g
Protein 
3.8g
Vitamin A 2%Vitamin C 75%
Calcium 2%Iron 7%
Nutrition Grade B+
* Based on a 2000 calorie diet

Monday, April 27, 2015

Minestrone

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I used to eat Campbell's minestrone as a kid, and I remember I would eat all the carrots, then all the peas, then the pasta, etc. I would take my time fishing out each ingredient one by one. I guess this made me happy, but I am now much happier with this grown up version of this classic Italian soup.

Minestrone

Ingredients:

2 tsp olive oil
1/3 cup diced onion
1 clove garlic, minced

1 carrot, peeled and diced
1 stalk celery (with leaves), diced
3/4 cup chopped cabbage

1/2 tsp dried basil
1/4 tsp dried oregano
1/4 tsp black pepper
pinch of dried thyme
1 tbsp nutritional yeast (optional)

14 oz can diced tomato
15 oz can cannellini beans, drained
6 cups vegetable broth

1 1/2 cups medium shells or other small pasta
1/2 cup frozen peas

Directions:

Heat the olive oil in a large stockpot over medium heat. Add the diced onion and let it begin to soften, and then add in the minced garlic. Cook for another minute and then add the carrot, celery, celery leaves, and cabbage. Let the vegetables begin to soften for about 5 minutes or so, then add in the seasonings (basil, oregano, pepper, thyme, and nutritional yeast). Then add the diced tomato and their juice, the drained cannellinni beans, and the six cups of vegetable broth. Bring this to a boil and then add the pasta. Cook until the pasta is al dente, stir in the peas and serve.

You can also cook the pasta separately according to package directions to ensure they don't get too soft in the soup and add the cooked pasta as you serve the soup.

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

Nutrition Facts
Serving Size 331 g
Amount Per Serving
Calories 
171
Calories from Fat 
23
% Daily Value*
Total Fat 
2.6g
4%
Trans Fat 
0.0g
Cholesterol 
0mg
0%
Sodium 
675mg
28%
Potassium 
338mg
10%
Total Carbohydrates 
25.0g
8%
Dietary Fiber 
5.0g
20%
Sugars 
3.5g
Protein 
10.4g
Vitamin A 38%Vitamin C 8%
Calcium 3%Iron 8%
Nutrition Grade A-
* Based on a 2000 calorie diet

Friday, April 24, 2015

Vegan Sunbutter Cookies

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When my son was just a year old, he was diagnosed with severe food allergies. He is allergic to eggs, dairy, peanuts, tree nuts, and shellfish. His reactions are severe and we carry an Epi-pen wherever we go. Some kids grow out of their food allergies as they get older, but we are not counting on that as we have seen no signs of that happening. The last time he was tested I asked if he might be growing out of any of them but his allergist told me "he is as allergic as we can measure so, no".

I feel for my son when he can't have the foods that others are having, but I enjoy the challenge of trying to make a "safe" version of whatever it is he wants to try. Over the past eleven years my skills as a cook have really improved as I have experimented, researched and pushed myself to try new things and figure out a way to make delicious foods that are safe for him...and happily vegan for me.

My husband loves peanut butter cookies so I have been working on a vegan nut-free cookie for awhile to replace this childhood favorite. Earlier versions were too crumbly, too oily or just didn't have the right flavor. Finally, this recipe hit everything it needed to: soft and chewy with a nutty flavor. They are an excellent cookie in their own right and a great substitution for a peanut butter cookie.

I adapted this recipe from Betty Crocker's Peanut Butter Cookie recipe.

Vegan Sunbutter Cookies

Ingredients.

1 tbsp ground flax seeds
3 tbsp water

1/4 cup vegan margarine
1/4 cup coconut oil
1/2 cup natural sugar
1/2 cup brown sugar
1 tsp vanilla
1/2 cup Sunbutter
1 & 1/4 cups flour
1/2 tsp salt
3/4 tsp baking soda
1/2 tsp baking powder

Directions:

Pre-heat oven to 375 degrees.

Mix the ground flaxseeds with 3 tbsp of water, stir to combine, and set aside to let thicken.

Beat the margarine, coconut oil, sugar, brown sugar and vanilla until it is light and fluffy. Add the flax seed and water mixture and Sunbutter and stir to combine. Sift the flour, salt, baking soda and baking powder and fold it into the Sunbutter mixture.  Mix just until all the ingredients are incorporated.

Lightly grease a cookie sheet and place twelve rounded scoops of the dough onto it. Press each cookie lightly with a fork to create the criss-cross pattern across the cookies. Bake for 9-10 minutes and let cool.

Makes 12 cookies
Nutritional information from caloriecount.about.com

Nutrition Facts
Serving Size 52 g
Amount Per Serving
Calories 
244
Calories from Fat 
126
% Daily Value*
Total Fat 
14.0g
21%
Saturated Fat 
5.3g
26%
Trans Fat 
0.0g
Cholesterol 
0mg
0%
Sodium 
263mg
11%
Potassium 
50mg
1%
Total Carbohydrates 
26.5g
9%
Dietary Fiber 
1.8g
7%
Sugars 
14.9g
Protein 
3.8g
Vitamin A 3%Vitamin C 0%
Calcium 2%Iron 7%
Nutrition Grade D-
* Based on a 2000 calorie diet

Thursday, April 23, 2015

Black Lentil and Quinoa Salad with Vinaigrette

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I love using lentils in salads. They are full of fiber, protein and when paired with quinoa make a very nutritious meal. I have just recently discovered black lentils. They are much smaller than other lentils, which is a fun change.

Black Lentil and Quinoa Salad with Vinaigrette 


Ingredients:

1/2 cup black lentils
1 bay leaf
water to cover

1/2 cup quinoa
1 cup water

1/2 cup finely chopped cabbage
1/2 cup diced tomato
1/2 cup diced bell pepper
2 carrots, grated
1/4 cup finely diced red onion

1 tbsp olive oil
2 tbsp red wine vinegar
1 tsp dried parsley
3 tbsp capers

Directions:

Put the lentils in a saucepan with the bay leaf and water to cover. Bring to a boil, then lower the heat to simmer for 30 minutes. Check the lentils at about halfway through cooking and add more water if necessary. Check them again at around 30 minutes to see if they are done. Once the lentils are tender, drain off any extra water and set them aside to cool.

While the lentils are going, cook the quinoa by bringing it to boil with the cup of water in a saucepan.  Cover the pan and lower the heat to let the quinoa simmer for 15 minutes.

While the lentils and quinoa are cooking, prep your veggies. You want to chop the cabbage, tomato, bell pepper, red onion, and grate the carrots. Put the vegetables in a serving bowl and toss with the dressing ingredients which are the olive oil, red wine vinegar, parsley, and capers.

Once the lentils and quinoa are both cooked, simply add them to the veggies and toss. You can serve this chilled or at room temperature. I think it tastes even better the next day after the flavors have had some time to blend.

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

Nutrition Facts
Serving Size 135 g
Amount Per Serving
Calories 
148
Calories from Fat 
31
% Daily Value*
Total Fat 
3.5g
5%
Trans Fat 
0.0g
Cholesterol 
0mg
0%
Sodium 
147mg
6%
Potassium 
373mg
11%
Total Carbohydrates 
22.8g
8%
Dietary Fiber 
7.1g
28%
Sugars 
2.5g
Protein 
6.7g
Vitamin A 76%Vitamin C 28%
Calcium 3%Iron 12%
Nutrition Grade A
* Based on a 2000 calorie diet

Wednesday, April 22, 2015

Herbed Biscuits

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These are an easy, yet impressive side for soups and salads. Homemade biscuits are such a nice way to elevate a simple meal. I find myself making biscuits quite often as they do not require the yeast and rising time of other doughs.

Herbed Bisuits


Ingredients:

1 cup whole wheat flour
1 cup all purpose flour
1 tsp sugar
1 tsp salt
1 tbsp baking powder
1 tbsp flax meal (optional)
2 tbsp minced fresh herbs (rosemary, basil, oregano, sage) or 2 tsp dried mix of herbs (1/2 tsp each)

2/3 cup water
1/3 cup olive oil (vegetable oil works too...but olive oil provides deeper flavor)

Directions:

Preheat oven to 450 degrees.

Put the dry ingredients in a mixing bowl and mix to combine. This includes the whole wheat flour, all purpose flour, sugar, salt, baking powder, flax meal, and herbs.

Then add the water and olive oil to the dry ingredients and mix until it pulls together into a shaggy dough. Put the dough on a floured surface and knead for just a minute, adding more flour as needed to keep it from sticking. Divide the dough into 12 equal portions and drop onto and un-greased cookie sheet. Press the balls of dough down lightly to flatten into disks. Bake in the preheated oven for 12 minutes.

Serve warm alongside soup, pasta, or any other meal that the herbs would complement.

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


Nutrition Facts
Serving Size 43 g
Amount Per Serving
Calories 
129
Calories from Fat 
54
% Daily Value*
Total Fat 
6.0g
9%
Saturated Fat 
0.8g
4%
Trans Fat 
0.0g
Cholesterol 
0mg
0%
Sodium 
196mg
8%
Potassium 
160mg
5%
Total Carbohydrates 
17.1g
6%
Dietary Fiber 
0.8g
3%
Protein 
2.3g
Vitamin A 0%Vitamin C 0%
Calcium 6%Iron 7%
Nutrition Grade B+
* Based on a 2000 calorie diet

Tuesday, April 21, 2015

Hearty Split Pea Soup

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This soup is a childhood throw-back. Split pea soup has a homey flavor that is traditionally paired with ham....I just add some smoked paprika and liquid smoke to the broth to get the smoky flavor without any meat added. The result is a rustic and delicious soup.

Hearty Split Pea Soup


Ingredients:

2 tsp olive oil
1/2 medium yellow onion, chopped
2 cloves garlic, minced
1 carrot, peeled and diced
1 stalk celery, diced
1 potato, peeled and diced

1/2 tsp parsley
1/2 tsp basil
1/2 tsp thyme
1 bay leaf
2 tsp smoked paprika
pinch of tarragon
pinch of cayenne pepper

4 cups water
1 cup split peas

4 tsp vegetable boullion
2 tsp liquid smoke
salt and pepper to taste

Directions:

Heat the olive oil in a large soup pot. Add the onion, and let it heat through and start to soften for a few minutes before adding the garlic. Once the garlic is added, stir for a minute and then add the carrot, celery, and potato. Next are the spices so add the parsley, basil, thyme, bay leaf, paprika, tarragon, and cayenne. Stir to bloom the spices and coat the vegetables.

Add the water and the split peas and bring it to a boil. Lower the heat and let it simmer, stirring occasionally until the split peas are cooked through (add more water if needed). This takes between 45 minutes and an hour. Once they are cooked through add the vegetable bouillon, liquid smoke, and salt and pepper if needed (this will depend on how salty your vegetable bouillon is). I like to thicken the soup by using an immersion blender until it is only partially blended. This gives you a thick soup.

Serve warm with crackers or bread and a salad for a satisfying meal.

For 4 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts
Serving Size 376 g
Amount Per Serving
Calories
244
Calories from Fat
28
% Daily Value*
Total Fat
3.1g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
732mg
31%
Potassium
779mg
22%
Total Carbohydrates
42.3g
14%
Dietary Fiber
14.7g
59%
Sugars
5.8g
Protein
13.5g
Vitamin A 65%Vitamin C 21%
Calcium 6%Iron 17%
Nutrition Grade A
* Based on a 2000 calorie diet