Pomegranate Spinach Salad

I posted a recipe this summer for strawberry spinach salad. In that post I talked about how much I love the simple combination of spinach and fruit with a tangy vinegar dressing. So when I saw some spinach at the store that looked really good, I decided to do a fall version of one of my favorite summer tastes. Turns out, I love this version just as much as I did the summer one. I want to try this with mandarin oranges next. I imagine it would be good with other fruits such as an apple or pear diced small. The possibilities are endless.

Pomegranate Spinach Salad

Ingredients:

5 oz spinach

1/2 tsp onion powder
1/8 cup olive oil
1 1/2 tbsp balsamic vinegar
1/4 tbsp black pepper
1/2 tsp salt

1/2 tbsp poppy seeds
2 tbsp raw sunflower seeds
1/3 cup pomegranate seeds

Directions:

Wash the spinach and tear it into bite sized pieces. Put the spinach in a large bowl.

Next, mix the dressing ingredients which are: onion powder, olive oil, balsamic vinegar, salt and pepper. Whisk the dressing to get it to completely combine.

I like to coat the spinach before adding the additional ingredients. I found that about two thirds of the dressing was just about right for us. So add some dressing, toss the spinach, and taste. Keep going until it has an amount of dressing that you are happy with. Then add the poppy seeds, sunflower seeds, and pomegranate seeds and give it one more toss before serving.

I also added a bit of nutritional yeast over mine, but it was awesome without.

Serves 4. Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 52 g

Amount Per Serving

Calories 80 Calories from Fat 69

% Daily Value*

Total Fat 7.7g 12%

Saturated Fat 1.0g 5%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 320mg 13%

Total Carbohydrates 2.4g 1%

Dietary Fiber 1.1g 5%

Protein 1.6g

Vitamin A 67% • Vitamin C 17% Calcium 6% • Iron 7%

Nutrition Grade B+

* Based on a 2000 calorie diet

Baked Apple Steel Cut Oats

A couple of weeks ago I tried baked steel cut oats. They were so good and they made great leftovers, too. My first batch was pumpkin oats, and right away I knew I wanted to make these again with apple. They were just as delicious as the pumpkin was. These baked oats are my new favorite fall breakfast.

Baked Apple Steel Cut Oats

Ingredients:

1 tsp vegan margarine
1 1/2 cups steel cut oats

Pinch of salt
1 cup diced apple
1/3 cup maple syrup
1 tsp cinnamon
2 cups soy milk
2 1/2 cups water
1 tsp vanilla

Directions:

Pre-heat your oven to 375 degrees. Spray a 2 quart casserole dish with cooking spray and set aside.

Heat the margarine in a medium sized saucepan oven medium heat, and once it is melted add the steel cut oats. Toast the oats in the margarine until they begin to smell fragrant.

Next, add all of the remaining ingredients (salt, apple, maple syrup, cinnamon, soy milk, water, and vanilla), and bring it to a boil. Let it boil for 5-7 minutes over low heat, while stirring continuously to break up any clumps and keep it from sticking.

Pour the oat mixture into the prepared casserole dish and cover with a lid or with foil. Bake for 35 minutes. Let cool and enjoy!

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

Nutrition Facts

Serving Size 179 g

Amount Per Serving

Calories  139 Calories from Fat  23

% Daily Value*

Total Fat  2.6g 4%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  61mg 3%

Potassium  172mg 5%

Total Carbohydrates  25.2g 8%

Dietary Fiber  2.4g 10%

Sugars  11.9g

Protein  4.1g

Vitamin A 0% • Vitamin C 2% Calcium 4% • Iron 7%

Nutrition Grade B-

* Based on a 2000 calorie diet

Mexican Pasta Salad with Avocado Lime Dressing

Cold pasta salads are something I make frequently. I find them hearty, satisfying and versatile. I dreamt up this one because I had a ripe avocado and wanted to do something with it other than guacamole. This dish was so good with the fresh veggies, whole grain pasta and avocado dressing. It was light yet had the richness from the avocado...yum!

Mexican Pasta Salad with Avocado Lime Dressing

Salad Ingredients:

8 oz whole grain pasta

15 oz can of corn
15 oz can of black beans

1 carrot, diced
1 bell pepper, diced

1/2 cup fresh cilantro leaves, chopped

Dressing Ingredients:
1 ripe avocado
1/4 cup olive oil
4 tbsp lime juice
1/4 tsp garlic powder
1/4 tsp onion powder
1 tsp cumin
1/4 tsp black pepper
1/2 - 1 tsp salt (to your taste)

Salad Directions:

Cook the pasta in salted water according to the package directions. Drain and rinse in cold water and put in a large mixing bowl. Drain and rinse the corn and black beans. Toss the pasta with the corn, beans, carrot, and bell pepper.

Dressing Directions:

Place all the dressing ingredients in a food processor or blender and blend until smooth.

Toss the salad with the dressing and enjoy.

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

Nutrition Facts

Serving Size 191 g

Amount Per Serving

Calories  302 Calories from Fat  109

% Daily Value*

Total Fat  12.1g 19%

Saturated Fat  1.9g 10%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  369mg 15%

Potassium  312mg 9%

Total Carbohydrates  41.4g 14%

Dietary Fiber  8.9g 36%

Sugars  4.7g

Protein  9.5g

Vitamin A 37% • Vitamin C 40% Calcium 4% • Iron 12%

Nutrition Grade B-

* Based on a 2000 calorie diet

Butternut Squash Risotto

I used to love this Pumpkin Sage Risotto from Oprah's chef, but have found a way to create the creamy rich flavor of risotto without any animal products. Risotto takes a long time, because it cooks slowly. You have to stir the rice frequently to release the starch, which results in the creamy sauce. I like to use brown rice in this dish, which takes even longer...but to me the whole grains are worth it. I just pick a day, when I will be home and feel like enjoying the cozy feel of being in the kitchen over a pot of rice.

Butternut Squash Risotto

Ingredients:

1 butternut squash
1 tsp olive oil

1 tbsp olive oil
2 tbsp vegan margarine
1/2 onion, diced

3 tbsp fresh sage, sliced and divided
1 clove garlic, minced

2 cups short grain brown rice
1 cup dry white wine, (I used a Pinot Grigio)

10 - 12 cups vegetable broth (I love Better than Bouillon)

1/2 cup unsweetened plain soy milk
3 tbsp nutritional yeast
2 tsp Bragg liquid aminos
1 tsp balsamic vinegar

Directions:

Preheat your oven to 400 degrees.

Wash your butternut squash and cut it lengthwise down the middle. Scoop out the seeds and drizzle it with the tsp of olive oil and then use your hands to rub the oil all over the surface of the squash. Place it cut side down on a cookie sheet and put it in the preheated oven to bake for 30 minutes.

While your squash is cooking, heat the olive oil and vegan margarine over low in a large stock pot. Add the diced onions and let them caramelize slowly over the low heat while stirring occasionally. This is the first step in creating rich flavor. Plan on this step taking between 15-20 minutes. Once your onions are turning a deep golden brown, add 2 tbsp of the sage and the garlic and cook for 2 minutes more.

Add the rice to the onions and warm the rice, by stirring it around in the pan until it turns opaque. Then deglaze the pan with the cup of white wine. Stir until the wine is almost all evaporated.

Heat the vegetable broth in another pan over low heat.

Add the warm broth to the rice one cup at a time. Stir frequently and add another cup of broth when the last one is almost completely absorbed. Continue adding broth and stirring the rice until the rice is finally tender...mine took about three hours. I did not stir the rice constantly, but did check on it and stir it very frequently until it was cooked through, but still al-dente.

Then it is finally time to add the finishing touches...Scoop the squash out of the peel in as large of chunks as you can. Cut the squash into bite sized pieces.

Add the soy milk, nutritional yeast, Bragg, and vinegar to the rice and continue to stir as it continues to thicken up. Finally, fold in the squash and the reserved sliced sage and enjoy warm with a glass of white wine.

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

Nutrition Facts

Serving Size 412 g

Amount Per Serving

Calories 291 Calories from Fat 68

% Daily Value*

Total Fat 7.5g 12%

Saturated Fat 1.2g 6%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 1019mg 42%

Potassium 637mg 18%

Total Carbohydrates 42.7g 14%

Dietary Fiber 4.1g 17%

Sugars 3.2g

Protein 10.8g

Vitamin A 62% • Vitamin C 11% Calcium 5% • Iron 11%

Nutrition Grade B

* Based on a 2000 calorie diet

Sunbutter Bliss Bars

My family likes to hang out on the couch most evenings. We call it our "couch time" and it is when we relax and catch up. The other night, my son made himself a snack for couch time that consisted of dark chocolate chips, coconut, and Sunbutter. He said this snack had the power of trifecta - because those three ingredients are so awesome together.

This got me thinking of how to combine those flavors for maximum enjoyment without all the scooping, careful placement of chocolate chips, etc. That can be fun too, but having it all ready to go in bar form seems meant to be. So I used the coconut as the base for the bar, added a layer Sunbutter deliciousness, and topped it with chocolate chips. Oh yes I did.....yummy!

We have nut allergies in our house, but you could easily substitute your favorite nut butter.

Sunbutter Bliss Bars

Ingredients:

1/3 cup raw sunflower seeds
1/3 cup shredded coconut

1/4 cup coconut oil
1/4 tsp salt
1 cup Sunbutter

1 cup vegan dark chocolate chips

Directions:

Line an 8 x 8 square baking dish with wax or parchment paper.

Spread the sunflower seeds and coconut in the bottom of your lined baking dish.

Put the coconut oil and the Sunbutter in a microwave safe dish and microwave for 30 seconds. Stir, and microwave for another 30 seconds. At this point the coconut oil should be melted, but if it isn't continue to microwave in short bursts and stir, being careful not to let it burn.  Then stir the Sunbutter and coconut oil until thoroughly combined. Then pour the coconut oil mix over the sunflower seeds and coconut. Finally, sprinkle the chocolate chips on top. Put it in the freezer to set.

Once it is completely cold and set, which takes a couple of hours, you can then lift it out by the edges of the wax or parchment liner. Cut into bars, or break into whatever size pieces you would like. These get melty as they warm to room temperature, which is part of the fun because they melt in your mouth, too. You do need to store them in the freezer though.

For 16 bars.

Nutrition Facts

Serving Size 30 g

Amount Per Serving

Calories  176 Calories from Fat  130

% Daily Value*

Total Fat  14.5g 22%

Saturated Fat  5.7g 29%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  95mg 4%

Potassium  12mg 0%

Total Carbohydrates  8.9g 3%

Dietary Fiber  2.2g 9%

Sugars  5.6g

Protein  4.3g

Vitamin A 0% • Vitamin C 0% Calcium 1% • Iron 7%

Nutrition Grade C-

* Based on a 2000 calorie diet

Scrambled Tofu

This is probably our all time most often made recipe. My entire family loves scrambled tofu on the weekends. We will make fresh tortillas, home fries, sautéed greens, and/or chorizo crumbles for a super satisfying vegan breakfast. I hope you love it as much as we do!

Scrambled Tofu

Ingredients:

1 block extra firm tofu, drained

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

1/2 tsp turmeric
1/2 tsp cumin
1 tbsp nutritional yeast

1/4 cup water or vegetable broth
2 tbsp soy sauce

Directions:

Drain the tofu and set it aside. Heat the olive oil in a non-stick frying pan over medium-low. Add the diced onions and cook down until the onions have begun to soften and turn translucent. Next, add the garlic and let it cook for a minute or two more.

Now it is time to add the seasonings, I like to add them in with the onion and garlic so sprinkle the turmeric, cumin, and nutritional yeast into the pan and stir to distribute, then add the water or broth and soy sauce and mix again.

Finally, crumble the tofu into the pan and stir to coat with the seasonings. I just crumble it with my hands, but you can use a spoon, too. Once the tofu is heated through, it is ready to serve.

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

Nutrition Facts

Serving Size 143 g

Amount Per Serving

Calories 106 Calories from Fat 51

% Daily Value*

Total Fat 5.6g 9%

Saturated Fat 1.1g 5%

Cholesterol 0mg 0%

Sodium 514mg 21%

Potassium 278mg 8%

Total Carbohydrates 5.8g 2%

Dietary Fiber 2.0g 8%

Sugars 1.4g

Protein 10.4g

Vitamin A 0% • Vitamin C 3% Calcium 21% • Iron 15%

Nutrition Grade A

* Based on a 2000 calorie diet