Friday, April 29, 2016

Strawberry Rhubarb Cobbler

Yum
I had some early rhubarb growing in my front yard, so I picked it all today and decided to make a classic rhubarb dessert. Tart rhubarb and sweet strawberries complement each other so nicely, and there is no reason to stray from something that works so well. They are tossed with a little sweetener and topped with a whole grain dough for healthy vegan dessert perfection.

Strawberry Rhubarb Cobbler


Ingredients:
3 cups fresh sliced rhubarb
3 cups fresh sliced strawberries
1/4 cup instant tapioca pearls
3 tbsp vegan sugar

1 cup oatmeal
3/4 cup whole wheat flour
1/4 cup wheat bran or wheat germ (or just do 1 cup of whole wheat flour)
1/2 tsp salt
6 dates
2 tbsp flax seeds
1/4 cup water
1/3 cup maple syrup
1/2 cup vegan margarine

Directions:

Preheat your oven to 350 degrees. Spray a 9x13 inch rectangle baking dish with cooking spray.

Wash and slice the rhubarb and the strawberries. These can go straight into your baking dish. Toss the fruit with the tapioca pearls and the sugar.

Combine all the other ingredients in a food processor and mix on low until completely combined. You will have a thick wet biscuit-type  dough. If you do not have a food processor, use 1 tbsp flax meal instead of the flax seeds, finely chop the dates, and soften the margarine so you can mix it all together with a spoon (or your hands).

Drop tablespoons of dough over the fruit in the pan and don't worry about spreading evenly just distribute across the dish.

Bake for 45 minutes. Let cool and enjoy.

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

Nutrition Facts
Serving Size 117 g
Amount Per Serving
Calories 
206
Calories from Fat 
78
% Daily Value*
Total Fat 
8.7g
13%
Saturated Fat 
1.4g
7%
Trans Fat 
0.0g
Cholesterol 
0mg
0%
Sodium 
189mg
8%
Potassium 
249mg
7%
Total Carbohydrates 
30.7g
10%
Dietary Fiber 
3.4g
13%
Sugars 
13.2g
Protein 
2.8g
Vitamin A 7%Vitamin C 39%
Calcium 5%Iron 9%
Nutrition Grade B+
* Based on a 2000 calorie diet

Wednesday, April 27, 2016

Artichoke and Spinach Pudla

Yum
I have been following Bonzai Aphrodite for a few years now, and have truly come to trust Sayward's advice-taste-recommendations, so when she raved about pudla as a high protein vegan breakfast, I was intrigued. I did some research and finally tried these indian pancakes and am so glad that I did.

They are a wonderful crepe-like savory pancake that are very easy to make. This is the first time that besan, which is garbanzo bean flour, stepped out from it's supporting role as an egg replacer and became the star ingredient. You can find garbanzo flour at a natural grocery store, and then keep it in your freezer. Garbanzo bean flour tastes awful when raw, but completely transforms when cooked. As usual, I started with a recipe and have been tweaking and tasting until I got a pudla that is just to my liking. I hope you like it too!

The nutritional stats are awesome with 15 grams of protein per serving. Also 16 grams fiber, vitamin A 24%, vitamin C 35%, calcium 13%, and 32% of iron.



Ingredients:

1 cup garbanzo bean flour (aka besan, aka chickpea flour)
1/8 tsp turmeric
1/2 tsp cumin
pinch of ground mustard
1/2 tsp salt
1/4 tsp black pepper
1/2 tsp baking soda
1 tbsp nutritional yeast

1 cup of water

1 1/2 cups chopped fresh spinach
3 artichoke hearts, canned in water, chopped
2 green onions

Directions:

Place a large non-stick frying pan  (around 12 inches wide) over medium-low heat on your stovetop.

Put the dry ingredients (garbanzo flour, turmeric, cumin, ground mustard, salt, pepper, baking soda, and nutritional yeast) in a mixing bowl and whisk well, be sure to break up any clumps of baking soda.

Then add the water and mix to combine. It should be about the consistency of pancake batter. You can add a little more water to thin it out if necessary.

Chop the veggies and add those as well. Mix again to distribute everything.

Spray the pan lightly with cooking spray and pour half of the batter into the frying pan and tilt the pan to distribute the batter evenly. Then just leave it alone. Seriously, don't mess with it...clean up the kitchen, set the table, brew the coffee, etc. until the batter has begun to set.

It should be cooked through on the edges and some bubbles in the middle should begin to pop and leave little holes. When you reach this point (after about 10 minutes) loosen it from the edges of the pan with a spatula, shake it the rest of the way loose and go for the flip. Use the pan to toss it in the air and catch it. Or grab a friend to help you flip it with a spatula.

Leave it alone again for another 10 minutes. You want it to cook through to avoid any raw garbanzo taste. Once it is completely cooked through, fold it in half and slide it onto a plate. Serve with fresh herbs, grilled veggies, home fries, or fresh avocado slices.

Repeat with the remaining batter. You will end up with two large pancakes, which is enough to feed four people.

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

Nutrition Facts
Serving Size 254 g
Amount Per Serving
Calories 
255
Calories from Fat 
31
% Daily Value*
Total Fat 
3.5g
5%
Trans Fat 
0.0g
Cholesterol 
0mg
0%
Sodium 
590mg
25%
Potassium 
1040mg
30%
Total Carbohydrates 
45.5g
15%
Dietary Fiber 
16.4g
66%
Sugars 
6.8g
Protein 
15.3g
Vitamin A 24%Vitamin C 35%
Calcium 13%Iron 32%
Nutrition Grade A
* Based on a 2000 calorie diet

Monday, April 25, 2016

Chopped Salad with Creamy Tahini Dressing

Yum
It is finally feeling like spring! Trees are flowering, tulips are blooming, and the first shoots are sprouting up out of my vegetable garden. With spring comes lighter menus, fresh ingredients and of course, salads.

I love salads and have a standard mix I go back to time and again, but sometimes I want something different. This is a great chopped salad with a tangy dressing that complements the veggies and kale. It is hearty enough to enjoy leftover, too because the kale and cabbage don't wilt much. Also, one serving has 6.5 grams of protein, 4.7 grams of fiber, 17% of iron, 19% calcium, and is off the charts for vitamins A and C; which is pretty fantastic.

Chopped Salad with Creamy Tahini Dressing

Ingredients:

6 cups of fresh kale (1 medium sized bunch)

1 tsp olive oil
1/2 tsp salt
1 tsp apple cider vinegar

2 cups white cabbage, chopped
1 carrot, finely diced
1 stalk celery, finely diced
1 small tomato, diced
1 small cucumber, peeled and diced
1 small dill pickle, diced

1/3 cup Vegenaise
1 tbsp tahini
1 tbsp nutritional yeast
3 tbsp plain unsweetened soy milk
dash of garlic powder
1/4 tsp black pepper

Directions:

Wash the kale and remove the leaves from the stems. Tear the kale into bite sized pieces and put in a large mixing bowl. Next add the olive oil, salt and apple cider vinegar then toss to coat the kale leaves. Then massage the kale vigorously with your hands for 5-7 minutes. You want the kale to soften a bit. Once the kale is ready add all the other veggies and the pickle and toss again.

Now make the dressing, by combining the Vegenaise, tahini, nutritional yeast, soy milk, garlic powder, and black pepper in a measuring cup. Whisk to combine the ingredients. Pour over the salad and mix gently to coat the vegetables.

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

Nutrition Facts
Serving Size 303 g
Amount Per Serving
Calories 
250
Calories from Fat 
142
% Daily Value*
Total Fat 
15.7g
24%
Saturated Fat 
1.2g
6%
Trans Fat 
0.0g
Cholesterol 
0mg
0%
Sodium 
594mg
25%
Potassium 
872mg
25%
Total Carbohydrates 
20.8g
7%
Dietary Fiber 
4.7g
19%
Sugars 
4.4g
Protein 
6.5g
Vitamin A 367%Vitamin C 233%
Calcium 19%Iron 17%
Nutrition Grade A
* Based on a 2000 calorie diet

Thursday, April 21, 2016

Southwestern Superfood Stew

Yum
I have never wished so badly for smell-o-vision for my blog....until now. This stew smells so good and tastes amazing. It has a tortilla soup quality to it that is super satisfying and hearty.

I know this is the wrong season for stew recipes. Even though it is spring, this stew came to be because:
1. It has been super cold and snowy in Colorado this week and I couldn't get warmed up.

2. My co-worker had quinoa vegetable soup for lunch at work the other day and I was like - quinoa in soup? Genius!

3. I visited our students (I work in an Elementary School) at Outdoor Lab in the mountains, and they served chicken tortilla soup for lunch. I was like - tortilla soup,  hmmm smells yummy! And tortilla soup minus the chicken would be way better.

So I thought on it for awhile, and came up with this sweet potato, black bean, quinoa stew in a savory broth, and it turned out to be one of my favorite recipes yet! It just really hit the spot and was a delicious savory vegan tortilla stew.

Southwestern Superfood Stew


Ingredients:

1 tsp olive oil
1/2 white onion, diced small
3 garlic cloves, minced
1 large carrot, peeled and diced
1 stalk celery, diced
1 sweet potato, peeled and diced (bite sized)

1 1/2 tsp cumin
1/2 tsp ground coriander
1/2 tsp oregano
1/4 tsp turmeric
1/4 tsp cayenne pepper
2 tbsp nutritional yeast (optional)

1/2 cup quinoa (rinsed)
1 14.5 oz can diced tomatoes (with juice)
1 15 oz can black beans, drained
6 cups vegetable broth
1 tsp liquid smoke (optional)

3 tbsp masa harina mixed with 1/4 cup cold water (optional thickener, also adds nice flavor)
2 handfuls fresh spinach leaves, sliced
salt and pepper to taste

fresh minced cilantro

You could also add jalapeƱo for more heat or fresh corn if you have it.

Directions:

Heat the olive oil in a large stockpot over medium heat. Add the onions and cook for a few minutes until the onions begin to soften. Add the garlic and stir until fragrant, then add the carrot, celery, and sweet potato. Stir and let the veggies begin to cook a bit, for about 5 minutes. Then add all the spices and stir to coat the vegetables (cumin, coriander, oregano, turmeric, cayenne, and nutritional yeast).

Next add the rinsed quinoa, diced tomatoes, black beans, vegetable broth and liquid smoke (if using). Bring to a boil, reduce the heat and let simmer for 20 minutes. Check to see if the vegetables are cooked through. I like them tender, but not mushy.

Once the veggies are about done, mix the masa harina with the cold water (to avoid any clumps) and pour it into the soup. Let this cook and thicken the broth for about 5 minutes. Take the soup off the heat, toss in the fresh spinach, and let it wilt. Taste and adjust the seasoning, I usually end up adding about 1/2 tsp salt and 1/4 tsp pepper.

Add some fresh minced cilantro if you like and enjoy with a salad and some corn chips. Yum!

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

Nutrition Facts
Serving Size 344 g
Amount Per Serving
Calories
177
Calories from Fat
26
% Daily Value*
Total Fat
2.9g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
900mg
38%
Potassium
649mg
19%
Total Carbohydrates
28.2g
9%
Dietary Fiber
6.1g
24%
Sugars
4.4g
Protein
10.7g
Vitamin A 51%Vitamin C 20%
Calcium 7%Iron 22%
Nutrition Grade A
* Based on a 2000 calorie diet

Wednesday, April 13, 2016

Maple Muffins

Yum
My co-workers-husband's-family is from Maine, and every year they process and bottle their own maple syrup. They gave me a bottle, and I was looking for a fun recipe to highlight the sweet maple flavor. I came upon this recipe, and decided to veganize it. They way she described the muffins in her post sounded wonderful.

These did turn out really very good. They smell amazing and have a nice maple flavor. They baked up really pretty with nice tops above the muffin tin. My son has food allergies, so I haven't tried this; but it seems like nuts just belong in these, so I would be very tempted to throw in a cup of walnuts...

Vegan Maple Muffins


Ingredients:

3 tbsp flax meal
1/2 cup water

1/2 cup soy milk
1 tsp vinegar

2 1/4 cup all purpose flour
3/4 cup whole wheat flour
1 tbsp baking powder
1/2 tsp salt

1 stick vegan margarine, melted
1 1/2 cups maple syrup
1 tsp vanilla

Directions:

Preheat your oven to 400 degrees. Spray a muffin tin with cooking spray.

Combine the flax meal and the water in a measuring cup and whisk well. Set aside to let thicken.

Combine the soy milk and the vinegar and set aside to curdle.

In a large mixing bowl, combine the dry ingredients. This is the flours, baking powder, and salt.

In a small bowl, melt the vegan margarine. Then add the maple syrup and vanilla to the margarine. Then add all the wet ingredients to the flour, which are the margarine mixture, the flax mixture, and the soured soy milk. Mix until all ingredients are just combined.

Fill the muffin tins evenly with the batter and put them in the oven. Set a timer for 10 minutes, and then lower the heat to 375 for another 15 minutes. Check if the muffins are done by using a toothpick inserted into the middle of a muffin. It should come out clean. Let the muffins cool and enjoy.

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


Nutrition Facts
Serving Size 104 g
Amount Per Serving
Calories
300
Calories from Fat
79
% Daily Value*
Total Fat
8.8g
14%
Saturated Fat
1.3g
7%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
197mg
8%
Potassium
271mg
8%
Total Carbohydrates
52.1g
17%
Dietary Fiber
1.4g
6%
Sugars
24.0g
Protein
4.0g
Vitamin A 7%Vitamin C 0%
Calcium 9%Iron 12%
Nutrition Grade C+
* Based on a 2000 calorie diet

Wednesday, April 6, 2016

Mushroom Risotto

Yum
We have been on a risotto kick lately, ever since I made the butternut squash risotto - we keep craving the rich creaminess of this rice dish. To change it up, I made a recipe that highlights mushrooms. I am a big fan of mushrooms and this dish really brings out their flavor.

Mushroom Risotto

Ingredients:

1/2 oz dried porcini mushrooms
4 cups water

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

2 cloves garlic, minced
1 1/2 cups short grain brown rice
1 tsp dried thyme

8 oz baby portabella mushrooms, tough parts of stems cut off and diced

1/2 cup white cooking wine

6 - 8 cups vegetable broth

3 tbsp nutritional yeast
1/2 tsp saffron
salt and pepper to taste

Directions:

Put the dried porcini in the 4 cups of water in a medium sized saucepan and bring to a simmer, keep this at a low boil while you prepare the rice.

Heat the olive oil and vegan margarine over low in a large stock pot. Add the diced onions and let them caramelize slowly over low heat while stirring occasionally. This takes awhile, because you want your onions to begin to turn a deep golden brown color.

Once the onions are ready, add the minced garlic, the brown rice, and the dried thyme. Stir until the rice begins to turn opaque then add the diced baby portabellas. Continue to stir until the mushrooms begin to cook down a bit, and then deglaze the pan with the white wine. Cook until the wine is almost completely evaporated.

Remove the porcini mushrooms from the stock with a slotted spoon, and chop. Add the mushrooms to the rice mixture.

Start adding the mushroom stock, a cup at a time to the rice. Stir frequently until the stock has evaporated and then add another cup. Keep adding and stirring until the mushroom stock is gone.

Then heat your vegetable broth in the same saucepan and begin adding it, one cup at a time and stirring until your rice is cooked. You want it to be cooked through, but al dente. Once the rice is cooked to your liking, add the nutritional yeast and saffron and stir to combine that. Taste and adjust the seasonings and serve.

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

Nutrition Facts
Serving Size 382 g
Amount Per Serving
Calories 
229
Calories from Fat 
61
% Daily Value*
Total Fat 
6.8g
10%
Saturated Fat 
1.2g
6%
Cholesterol 
0mg
0%
Sodium 
613mg
26%
Potassium 
459mg
13%
Total Carbohydrates 
32.5g
11%
Dietary Fiber 
3.2g
13%
Sugars 
0.8g
Protein 
9.7g
Vitamin A 3%Vitamin C 2%
Calcium 3%Iron 13%
Nutrition Grade A-
* Based on a 2000 calorie diet