Fall Beet Soup (Borscht)

This soup is a fall tradition...every year when the air gets crisp in the evenings I start to crave it. I love this soup. The color is so pretty and the sweet beets are so good combined with broth, dill, and root veggies.

Fall Beet Soup (Borscht)

Ingredients:

1 tbsp vegan margarine (I like Earth Balance)
1 small onion
1 clove of garlic
10 - 12 oz beets (3 medium sized beets)
1 carrot
1 celery rib
4 cups vegetable broth (I like Better Than Bouillon Vegetable Base)
2 tsp dried dill
salt and pepper to taste

Directions:

Heat the margarine in a small soup pan over low heat.

Dice the onion and add it to the pan, followed by the minced garlic. Then peel and dice the beets and add them to the pan. Next, peel and dice the carrot and then chop the celery and add them to the pan. When you are dicing the vegetables, go for small bite sized pieces. Stir the veggies occasionally and let them soften for around 20 minutes.

When the vegetables have softened up sprinkle them with a little salt and pepper, then add the dill and the vegetable broth. Let the soup cook for 15 minutes more until the flavors have combined and the vegetables are cooked through.

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

Nutrition Facts

Serving Size 348 g

Amount Per Serving

Calories 111 Calories from Fat 40

% Daily Value*

Total Fat 4.4g 7%

Saturated Fat 0.9g 4%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 863mg 36%

Total Carbohydrates 11.6g 4%

Dietary Fiber 2.3g 9%

Sugars 7.8g

Protein 6.5g

Vitamin A 55% • Vitamin C 10% Calcium 4% • Iron 8%

Nutrition Grade A

* Based on a 2000 calorie diet

Spiced Blueberry Oat Muffins

Blueberries pair nicely with a hint of spice..... These muffins satisfy and manage to stay pretty healthy, too. Oats and whole wheat flour increase the fiber and nutrition, but the muffins are still light and soft.

Spiced Blueberry Oat Muffins

Ingredients:

1/2 cup all purpose flour
1/2 cup whole wheat flour
1 cup oats
1/2 tsp salt
1 tsp cinnamon
1 tsp allspice
1 1/2 tsp baking powder
1/2 tsp baking soda
3/4 cup natural sugar
1 ripe banana - smashed
1 cup soy milk
1 tbsp apple cider vinegar
1/4 cup oil
1/4 cup water
1 cup blueberries (fresh or frozen)

Directions:

Preheat your oven to 350 degrees.

Mix the flours in a mixing bowl and add the oats, salt, cinnamon, allspice, baking powder and baking soda. Mix again to distribute the spices and break up any clumps. Add the sugar to the flour and mix again.

Smash the banana in a small bowl and add the oil and water to the banana. In a measuring cup combine the milk and vinegar and mix it together. The vinegar will thicken the milk.

Add the wet ingredients to the dry and mix until just combined. Add the blueberries at the very end and gently mix until they are distributed. Mix for only a few strokes or the blueberries will turn all your batter purple.

Put into a greased (or lined) muffin tin and bake for 25 minutes.

Makes 12 muffins.
Nutritional analysis from caloriecount.about.com

Nutrition Facts

Serving Size 84 g

Amount Per Serving

Calories 177 Calories from Fat 50

% Daily Value*

Total Fat 5.6g 9%

Saturated Fat 0.7g 4%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 161mg 7%

Total Carbohydrates 30.3g 10%

Dietary Fiber 2.3g 9%

Sugars 15.3g

Protein 3.0g

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

Nutrition Grade B

* Based on a 2000 calorie diet

Fennel Chopped Salad

Oh man, this was so yummy. The fennel has such a light and unique flavor that is perfectly complemented by a creamy dressing with a hint of curry.

Fennel Chopped Salad

Ingredients:

1 fennel bulb, diced
2 large carrots, diced
1/3 cup raisins
1/4 cup toasted sunflower seeds
1/2 cup Vegenaise
1/4 tsp yellow curry powder
salt and pepper to taste

Directions:

Wash and dice the fennel, including the white and green parts and the fronds. Then peel and dice your carrots. Put the fennel and carrots in a bowl with the raisins, sunflower seeds, curry powder and Vegenaise. Then mix to combine well, taste and add salt and pepper to your liking.

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

Nutrition Facts

Serving Size 138 g

Amount Per Serving

Calories 266 Calories from Fat 177

% Daily Value*

Total Fat 19.7g 30%

Saturated Fat 1.1g 6%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 227mg 9%

Potassium 469mg 13%

Total Carbohydrates 18.0g 6%

Dietary Fiber 3.5g 14%

Sugars 9.0g

Protein 2.0g

Vitamin A 122% • Vitamin C 16% Calcium 5% • Iron 5%

Nutrition Grade B

* Based on a 2000 calorie diet

Crepes with Fresh Strawberry Sauce

When I became vegan, I never imagined that vegan crepes would even be possible. Not only are they possible, but they are freaking awesome!

I first tried vegan crepes thanks to Kim Barnouin of the Skinny Bitch Books, I bought her Ultimate Everyday Cookbook and tried her crepe recipe. My whole family was instantly hooked. Of course over the years, I have made a few adjustments and landed on this as my ultimate crepe recipe.

Crepes do take some work, but on a lazy weekend morning are totally worth the effort.

I have had the best results using a cast iron skillet, a very long thin and flat metal spatula, and generous amounts of cooking spray. Also, high heat is a must.

Crepes with Fresh Strawberry Sauce

Strawberry Sauce Ingredients:

1 cup fresh strawberries (frozen works just as well)
1/4 cup water
3 tbsp agave nectar
1 tsp chia seeds (optional)

Strawberry Sauce Directions:

Put all of the sauce ingredients in a blender and blend on high until completely broken down. Reserve the sauce.

Crepe Ingredients:

2 cups all purpose flour
1 tsp baking powder
1 tsp baking soda
1/3 cup sugar
1/2 tsp salt
1 tbsp ground flax meal
2 3/4 cups soy milk
2 tsp vanilla

Crepe Directions:

Heat a 10 inch skillet (cast iron works awesome) on high heat.  In a 4 cup bowl or measuring cup whisk the dry ingredients which are the flour, baking powder, baking soda, sugar, salt, and ground flax meal. Then whisk in the soy milk and vanilla. You want a very thin batter. Don't worry if you have a few lumps in it.

Generously spray your pan with cooking spray, and pour a circle of batter in the middle. Lift and tilt the pan in circles to distribute the batter, it should be thin enough to easily flow around the pan. Let it set on the bottom, which takes less than a minute, and then run your spatula around the edges and under the crepe until you can flip it. Let it continue to cook through for a few seconds. Then use your spatula to fold it in fourths into a triangle, or roll it and lift it out of the pan.

Serve the crepes with the strawberry sauce or your favorite syrup.

For 8 10-inch crepes. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 173 g

Amount Per Serving

Calories  246 Calories from Fat  30

% Daily Value*

Total Fat  3.3g 5%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  351mg 15%

Potassium  259mg 7%

Total Carbohydrates  46.8g 16%

Dietary Fiber  3.3g 13%

Sugars  18.8g

Protein  7.1g

Vitamin A 0% • Vitamin C 18% Calcium 10% • Iron 15%

Nutrition Grade C+

* Based on a 2000 calorie diet

Fresh Mint Lemonade

I planted some mint in my backyard last spring. It has really done well and now I have mint on hand... and have been having a lot of fun adding it to different dishes. It gives a fresh taste, unlike any other herb.

I had to add it to lemonade when the main character in a book I was reading kept ordering mint lemonade while traveling in the Middle East. So today I decided to see what it was like. Turns out it is really. really. good.

Fresh Mint Lemondade

Ingredients:

1/4 cup natural sugar
5 lemons
1/3 cup fresh mint
water

Directions:

Wash and finely chop the mint and put it in a cheesecloth or tea strainer to keep the leaves out of your drink. Then add the mint and sugar to 3 cups of water and bring to a boil. Let it boil for a few minutes to let the flavor of the mint seep into the water and for the sugar to dissolve completely.

While the mint and sugar are boiling wash and slice the lemons in half. Squeeze the lemons to get about 1/2 cup lemon juice. Strain out any seeds and pour the lemon juice into a pitcher filled with ice. Then pour the sugar water (take out the mint) over the ice. Give it a stir and it is ready to enjoy.

Makes 1 quart of lemonade
For 4 servings. Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 92 g

Amount Per Serving

Calories 69 Calories from Fat 3

% Daily Value*

Total Fat 0.3g 0%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 4mg 0%

Total Carbohydrates 19.4g 6%

Dietary Fiber 2.5g 10%

Sugars 13.8g

Protein 1.1g

Vitamin A 6% • Vitamin C 66% Calcium 3% • Iron 7%

Nutrition Grade A

* Based on a 2000 calorie diet

Kitchen Sink Soup

We all know that phrase right?  It has everything but the kitchen sink......

This satisfying soup was born out of items I almost always have on hand. I like to make it when I am starting to run low on groceries and think there can't possibly be anything good left to eat... but then I remember I can use those last few carrots and stalks of celery and have a delicious meal in about an hour.

As it comes together, this soup becomes more than the sum of its humble ingredients. Somehow the split peas and potatoes work to make an almost gravy like broth and the herbs give it a hearty feel.

Lately the days are warm but the evenings have a crispness in the air and this soup was just perfect for a dinner al fresco.

Kitchen Sink Soup

Ingredients:

My measurements are free-form on this one, you can go with what you have and what sounds good to you.

1/3 - 1/2 cup split peas

1 tsp olive oil

1/2 medium onion, chopped

2 or 3 ribs of celery, chopped (I like to chop some of the leaves and throw them in as well)

2 or 3 medium sized carrots, chopped

1 clove garlic, minced

4 cups vegetable broth

1/2 tsp sage

1 tsp thyme

2 or 3 potatoes, peeled and diced

1/2 cup frozen peas

salt to taste as the amount will vary depending on how salty your vegetable broth is.

Directions:

Boil 2  cups of water and add the split peas to it. Let these boil over medium-low heat, stirring every now and then until they reach desired tenderness. Add more water if it cooks down to much. Alternately, you can cook them right in with the soup if you choose, but I like my vegetables to remain somewhat firm and this way I don't have to worry about timing the split peas with the vegetables. The cooking time on the split peas will vary depending on how old they are, how they were stored, etc.

While your split peas are cooking, heat the olive oil in a soup pan. When the oil is warmed, add the onions and let those start to cook down. Then add the garlic, carrots and celery. When those have started to soften a bit add the broth and the potatoes. Also add the sage and thyme. Let this cook over a slow rolling boil for about 30 minutes. Stir every now and then and test your veggies for texture. I like mine to still have a little bite to them... you may like them much softer. When you decide your veggies are done add the frozen peas and let those heat through. Finally, add the split peas (and the cooking liquid) to the soup and adjust the seasoning adding salt if necessary. You may also add a bit more water or vegetable broth if it has cooked down too much.

This soup is great with a crusty bread and a salad on the side.

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

Nutrition Facts

Serving Size 301 g

Amount Per Serving

Calories  163 Calories from Fat  18

% Daily Value*

Total Fat  2.0g 3%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  547mg 23%

Potassium  711mg 20%

Total Carbohydrates  27.3g 9%

Dietary Fiber  7.6g 30%

Sugars  4.9g

Protein  9.5g

Vitamin A 87% • Vitamin C 30% Calcium 4% • Iron 11%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutrition Facts

Serving Size 301 g

Amount Per Serving

Calories 

163

Calories from Fat 

18

% Daily Value*

Total Fat 

2.0g

3%

Trans Fat 

0.0g

Cholesterol 

0mg

0%

Sodium 

547mg

23%

Potassium 

711mg

20%

Total Carbohydrates 

27.3g

9%

Dietary Fiber 

7.6g

30%

Sugars 

4.9g

Protein 

9.5g

Vitamin A 87%	•	Vitamin C 30%
Calcium 4%	•	Iron 11%

Vitamin A 87%

•

Vitamin C 30%

Calcium 4%

•

Iron 11%

Nutrition Grade A

* Based on a 2000 calorie diet

Simple Straight-Up Granola

This is great as cereal with soy milk and raisins, as a snack or mixed into some vanilla soy yogurt. It has a hint of coconut which I really like, but is otherwise a plain jane straight up granola for when you aren't wanting to get too fancy.

Granola

Ingredients:

4 cups rolled oats
1/2 cup shredded coconut
1/2 cup raw sunflower seeds
1/4 cup flax seeds
scant 1/2 tsp salt
1/2 cup maple syrup
1/4 cup coconut oil
2 tsp vanilla

Directions:

Pre-heat your oven to 400 degrees. Put the oats, coconut, sunflower seeds, flax seeds and salt in a large mixing bowl. Toss to combine.

Melt the coconut oil and mix it with the maple syrup and vanilla. Pour this over the oats and stir well to coat. Put the coated oats in a greased baking dish (I use a large rectangle glass baking dish) and put it in the pre-heated oven. Bake for 25 minutes, stirring every 10 minutes or so. Once it has completely cooled, store in an airtight container.

For 9  1/2 cup servings.

Nutrition Facts

Serving Size 71 g

Amount Per Serving

Calories 286 Calories from Fat 110

% Daily Value*

Total Fat 12.2g 19%

Saturated Fat 7.2g 36%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 134mg 6%

Potassium 226mg 6%

Total Carbohydrates 38.6g 13%

Dietary Fiber 5.1g 21%

Sugars 11.3g

Protein 6.0g

Vitamin A 0% • Vitamin C 1% Calcium 3% • Iron 19%

Nutrition Grade C-

* Based on a 2000 calorie diet