Pasta With Creamy Tarragon Sauce

It's been cold here lately, and I was feeling like something warm and hearty for dinner. I imagined a warm creamy sauce atop pasta. This recipe made me feel like Julia Child...it was so delicious. The sauce was rich and creamy with the  distinct flavor of tarragon coming through. The bitter greens were the perfect balance for the savory richness of the sauce.

The swiss chard came from our garden and I think it is so pretty.

Pasta with Creamy Tarragon Sauce

Organic Swiss Chard

Ingredients:

8 oz pasta, I like tagliatelle nests

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

Vegan protein (such as seitan, Gardein, or Boca)
1 bunch of swiss chard (or any other green)

1 tbsp flour
2 cups vegetable broth (Better Than Boullion)
1/2 cup Vegenaise
2 tsp tarragon
1 tsp parsley
1/4 tsp cayenne pepper
salt and pepper to taste (I like about a 1/2 tsp salt and 1/4 tsp pepper)

Directions:

Start a large pot of water to boil for the pasta. Cook the pasta according to package directions, drain, and reserve.

Heat a non-stick pan with over low-medium heat and add the olive oil. Add the diced onion and garlic and let them begin to soften. Add your protein (the picture is with Boca Crumbles, but I have used Gardein Beefless Tips, and seitan with wonderful results, too). Stir to heat through.

Wash and de-stem the chard and then slice it into thin ribbons. Place the chard in the pan with the onions and protein, and let it begin to cook down. When the greens are heated through, lower the heat and stir in the flour. Once the flour has coated everything, add the vegetable broth, Vegenaise, tarragon, parsley and cayenne. Stir to combine (the Vegenaise takes a little while to incorporate but it will by the end). Let it simmer on low for a few minutes.

You can also leave out the protein and the greens and just make the sauce, which is also very good.

I love this sauce over a long flat pasta. This meal will definitely be on permanent rotation and I am already looking forward to the leftovers tomorrow.

For 8 servings:
Nutritional info from caloriecount.about.com

Nutrition Facts

Serving Size 167 g

Amount Per Serving

Calories 248 Calories from Fat 96

% Daily Value*

Total Fat 10.7g 16%

Saturated Fat 0.8g 4%

Trans Fat 0.0g

Cholesterol 21mg 7%

Sodium 469mg 20%

Potassium 447mg 13%

Total Carbohydrates 22.2g 7%

Dietary Fiber 2.7g 11%

Sugars 0.6g

Protein 14.6g

Vitamin A 18% • Vitamin C 8% Calcium 6% • Iron 14%

Nutrition Grade B+

* Based on a 2000 calorie diet

Hearty Vegetable Soup

Leeks are amazing to me, and they somehow add a certain something to this broth that makes this soup much more than the sum of its parts. We just had a heavy spring snow and this was the perfect dinner to warm us up after shoveling and trying to dig out.

Hearty Vegetable Soup

Ingredients:

1 tsp olive oil
1 tsp vegan margarine
1/2 medium onion, diced

2 carrots, peeled and diced
2 stalks of celery, diced
3 cups chopped cabbage
1 large leek, washed well and chopped

2 tbsp nutritional yeast

5 cups of vegetable broth (Better Than Boullion is awesome)
2 cups of additional water, as needed
1/4 tsp black pepper
1/2 tsp of paprika
salt to taste (I like about a 1/2 tsp)

Directions:

Heat the oil and margarine in a large soup pan over medium heat.

Dice the onion and add it to the pan and let it soften while stirring occasionally. This should take about 5-7 minutes.

While the onion is softening, dice the carrots, celery, leeks, and cabbage. Add them to the pan and let them start to cook down. Stir frequently and let the vegetables cook for a few minutes. You can let them go for up to about 10 minutes. 

Then add the broth and let it cook for about 20 minutes, adding more water if necessary. When the vegetables are tender add the black pepper, paprika, and salt to taste. 

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

Nutrition Facts

Serving Size 277 g

Amount Per Serving

Calories 65 Calories from Fat 19

% Daily Value*

Total Fat 2.1g 3%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 526mg 22%

Potassium 325mg 9%

Total Carbohydrates 7.1g 2%

Dietary Fiber 2.1g 8%

Sugars 2.8g

Protein 4.9g

Vitamin A 56% • Vitamin C 21% Calcium 4% • Iron 7%

Nutrition Grade A

* Based on a 2000 calorie diet

Fudgy Vegan Brownies

When I became vegan several years ago, I did mourn my beloved brownies out of a box. I tried and tried to make them vegan, but they were never quite right. I like my brownies with a little bit of a crust on top, and a dense, fudgy, chewy middle.

Finally, I came across this genius recipe and have been tweaking it just a little until I finally had what I was looking for. A vegan brownie that is just as good as any brownie I have ever had....except with these vegan ones I can eat the batter with no worries about salmonella. Just sayin. It's the little things that bring joy :-)

I hope you find these as awesome as I do, because we all need a good vegan brownie recipe in our life.

Fudgy Vegan Brownies

Ingredients:

1 tbsp golden flax meal
2 tbsp water

1 cup whole wheat flour
1 cup all purpose flour

1 cup cold water

1/2 cup coconut oil

1 cup natural cane sugar
1 cup natural brown sugar
1 tsp vanilla

3/4 cup cocoa powder
1/2 tsp baking powder
1 tsp salt

Directions:

Preheat your oven to 350 degrees. Spray a 11x7 inch rectangle baking pan with cooking spray.

Stir the flax meal and the 2 tbsp of water together in a measuring cup and mix to combine well. Set aside to let thicken.

Note: you can buy flax meal and keep it in your freezer, or buy flax seeds and grind in a spice or coffee grinder as needed. I also keep the whole wheat flour in my freezer as the whole grains go rancid more quickly than the processed ones.

Combine the whole wheat flour and the all purpose flour in a large mixing bowl. Take 1/2 cup of the combined flours and put it in a small/medium sized sauce pan. Add the cup of cold water to the flour and mix with a fork to remove any clumps.

Put the saucepan with the flour and water over low heat and stir constantly while it thickens. Seriously commit yourself to the stirring here. It only takes about 5 minutes and you don't want any flour clumps ruining this perfect vegan brownie experience. When it becomes a thin paste, remove from the heat and set aside.

Add the coconut oil to the flour paste while it is still warm, so the oil will melt into the flour mixture. Then add the sugars and stir well. Finally, add the flax meal and water mixture and the vanilla to the flour-water-sugar mix and combine. Set aside while you finish prepping the dry ingredients.

To the remaining flours in the mixing bowl, add the cocoa powder, baking powder and salt. Whisk well to combine and break up any clumps of cocoa. Most bakers would probably advise sifting here, but I hate sifting for some reason, and I never do it. I have a special spoon lifting technique that I use instead, where I kind of lift spoonfuls of the dry ingredients and sprinkle them back down into the bowl. It works for me...

Add the wet ingredients to the dry and mix until it is completely incorporated. Then fold in the chocolate chips, if using, and pour the batter into your prepared baking dish. Put it into the preheated oven and bake for 30 minutes. If you are super dedicated to the brownies, you can rotate the pan halfway through baking for a more even result.....or not, either way.

For 15 brownies. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 70 g

Amount Per Serving

Calories 223 Calories from Fat 73

% Daily Value*

Total Fat 8.2g 13%

Saturated Fat 6.6g 33%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 160mg 7%

Potassium 160mg 5%

Total Carbohydrates 38.1g 13%

Dietary Fiber 1.9g 7%

Sugars 22.9g

Protein 2.6g

Vitamin A 0% • Vitamin C 0% Calcium 2% • Iron 9%

Nutrition Grade D

* Based on a 2000 calorie diet

Spinach and Mushroom Tofu Scramble

A few weeks back I posted one of my family's favorite ways to eat tofu. This is another version on that basic scrambled tofu recipe that adds spinach and mushrooms for a healthy and filling breakfast.

Spinach and Mushroom Tofu Scramble

Ingredients:

1 block extra firm tofu, drained

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

8 oz fresh button mushrooms, cleaned, stemmed and sliced
dash of salt

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

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

2 cups fresh spinach, washed, stemmed, and chopped

Directions:

Drain the tofu and set it aside. Heat the coconut 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.

Next, add the sliced mushrooms to the pan, sprinkle them with a little salt and increase the heat to medium-high. Stir frequently until the mushrooms begin to soften and release their juices.

Now it is time to add the seasonings, I like to add them in with the onion, garlic, and mushrooms 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. Add the chopped spinach and stir. Once the tofu and spinach are heated through, it is ready to serve.

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

Nutrition Facts

Serving Size 215 g

Amount Per Serving

Calories  121 Calories from Fat  52

% Daily Value*

Total Fat  5.8g 9%

Saturated Fat  1.9g 10%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  529mg 22%

Potassium  542mg 15%

Total Carbohydrates  8.2g 3%

Dietary Fiber  2.9g 12%

Sugars  2.4g

Protein  12.7g

Vitamin A 28% • Vitamin C 13% Calcium 23% • Iron 26%

Nutrition Grade A

* Based on a 2000 calorie diet

Roasted Sweet Potato Bowl with Black Beans

One of my first vegetarian cookbooks was the Moosewood Restaurant's Low Fat Favorites. In it is a recipe for a sweet potato and black bean burrito. It is a great recipe, and this is loosely based on it. I like this bowl version, because the tortilla is replaced with brown rice. This makes it a bit healthier and easier to eat. The cumin-coriander flavor profile is from that burrito, though, and it is really good. This healthy bowl is awesome for lunch or dinner. It is super healthy and filling.

Granted this has a few steps, but since it is so good and so good for you - the time is very well spent.

Think of it in 4 steps: cook the rice, cook the potatoes, cook the beans, and assemble. It will be worth your while and you will have leftovers to enjoy for a couple of days, probably.

Roasted Sweet Potato Bowl with Black Beans

Ingredients:

1 cup dried black beans, soaked in water to cover for at least 8 hours (or buy canned)
4 cups water
1 tbsp coconut oil
1/4 tsp epazote (optional digestive)

2 cups brown rice

2 sweet potatoes, peeled and diced
1 tbsp coconut oil
1/2 tbsp maple syrup
1/2 tsp salt
dash black pepper
dash cinnamon
dash nutmeg

2 tsp coconut oil
1/2 yellow onion, diced
3 cloves garlic, minced
1 fresh jalapeño, diced small (seeded for a milder flavor)

2 tsp ground cumin
2 tsp ground coriander
1 tsp salt
1 tbsp lime juice
2/3 cups fresh cilantro, minced

Fresh tomato, diced
Fresh avocado, sliced

Directions:

Soak the beans overnight.

Cook the rice according to package directions.

Prepare the sweet potatoes.

Preheat your oven to 500 degrees. Toss the diced sweet potato with the oil, syrup, salt, pepper, cinnamon, and nutmeg. I like to combine the seasonings with the maple syrup and coconut oil in a small measuring cup and heat them in the microwave to melt it and help it coat the sweet potatoes. You could also use olive oil for the ease of it, but coconut oil does better at high temperatures. Place the potatoes on a cookie sheet and bake for 20-25 minutes, stirring every ten minutes or so. They are done when they are golden brown on the outside and soft in the middle.

Prepare the beans.

I like to use the pressure cooker best. To prep them this way, put the rinsed beans, four cups of water, coconut oil and epazote in the pressure cooker. Seal the lid and bring to a rolling boil, once the steam valve begins to rattle and release steam, lower the heat and cook for 30 more minutes. Remove from heat and let cool enough to handle.

You can also buy canned beans, or cook them on the stove top until tender.

Season the beans.

Heat the 2 tsp coconut oil in a non-stick frying pan. Add the diced onion, garlic, jalapeño, and cook until softened, about 7 minutes. Then add the spices which are the cumin, coriander, and salt.

Drain about 1 cup of the cooking liquid from the beans. Add the beans to the onion mixture. Then use a fork, immersion blender, or regular blender to blend about half of the beans to make a sauce. Finally, add the lime juice and the fresh chopped cilantro to the beans.

Assemble the bowls.

Put a scoop of rice in the bottom of a bowl, add some sweet potatoes and beans, then top with fresh diced tomato and avocado slices, and bit more fresh cilantro if you would like. Enjoy!

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

Nutrition Facts

Serving Size 239 g

Amount Per Serving

Calories 565 Calories from Fat 136

% Daily Value*

Total Fat 15.1g 23%

Saturated Fat 7.1g 36%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 598mg 25%

Potassium 1499mg 43%

Total Carbohydrates 95.7g 32%

Dietary Fiber 13.0g 52%

Sugars 3.0g

Protein 14.0g

Vitamin A 8% • Vitamin C 34% Calcium 9% • Iron 22%

Nutrition Grade A-

* Based on a 2000 calorie diet

Pasta with White Bean Sauce and Spinach

I have seen a few recipes on the internet lately that use white beans as a base for pasta sauce. There is a great one here and another here. I have mixed beans and pasta before, but loved the idea of blending the beans into a sauce.

Here is my version. Between the beans and the spinach, and the whole grain pasta....you have a very healthy meal.

Pasta with White Sauce and Spinach

Ingredients:

16 oz whole grain pasta

2 cups fresh spinach, chopped

1 15.8 oz can can great northern beans, drained and rinsed
1/2 cup plain unsweetened soy milk
1/4 cup nutritional yeast
1 tbsp olive oil
1 tbsp apple cider vinegar
1 tsp yellow mustard
1/4 tsp garlic powder
1 tsp salt

Directions:

Cook the pasta according to package directions.

Wash and chop the spinach.

Put the spinach at the bottom of a colander and drain the cooked pasta over it to wilt the spinach. Then rinse the pasta and spinach with cold water to stop the cooking.

To make the sauce, put all the sauce ingredients into a blender or food processor and blend until smooth. This is the beans, soy milk, nutritional yeast, olive oil, vinegar, mustard, garlic powder and salt.

Return the pasta and the sauce to the pan that you boiled the pasta in, and stir to combine. Heat over low until it is warmed through.

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

Nutrition Facts

Serving Size 146 g

Amount Per Serving

Calories 287 Calories from Fat 39

% Daily Value*

Total Fat 4.3g 7%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 351mg 15%

Potassium 297mg 8%

Total Carbohydrates 53.4g 18%

Dietary Fiber 5.7g 23%

Sugars 1.6g

Protein 10.1g

Vitamin A 14% • Vitamin C 4% Calcium 3% • Iron 34%

Nutrition Grade B+

* Based on a 2000 calorie diet