Monday, August 7, 2017

Chocolate Protein Waffles (Gluten Free)

Yum

I have made these waffles every week for the past month and we still want more, so I decided they were worth a post. These go with syrup and are also really good leftover. We have been making them into little waffle sandwiches with sunbutter and banana - yum!

Chocolate Protein Waffles


Ingredients:

2 cups soy milk
2 tsp vinegar

1/3 cup water
2 tbsp ground flax seeds
1 smashed banana

3/4 cup buckwheat flour
3/4 cup oat flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
3 tbsp sugar
3 tbsp cocoa powder
1/3 cup protein powder (chocolate is great)

3 tbsp oil

optional: chocolate chips

Directions:

Combine the soy milk and the vinegar in a measuring cup and set aside to let curdle. Mix the water and the ground flax seeds and set aside to let thicken (it helps to stir it occasionally).

Mix the dry ingredients in a large mixing bowl. This is the buckwheat flour, oat flour, baking powder, baking soda, salt, sugar, cocoa powder and protein powder.

Then add the wet ingredients to the dry ingredients which are the soured soy milk, flax egg, and the oil. Mix well (a few clumps are fine) and let the batter sit for 10 minutes while your waffle iron heats up. It is important to let the batter sit because the oat flour and the protein powder will soften up and incorporate more as the absorb the liquid in the batter. Also, the baking soda and the vinegar will react to leaven the batter and make it a bit fluffier.

Once your waffle iron is hot and the batter has rested, cook the waffles according to your waffle iron instructions. With mine, I find it works best to cook them a bit longer than indicated by the waffle maker and they turn out great.

This recipe made 14 - 4 inch waffles. The nutritional information below reflects that size waffle.

Thursday, June 29, 2017

Mini Frittatas To Go

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I wasn't quite sure what to call these....tofu scramble in a muffin tin, popovers, mini frittatas? They are kind of like those egg muffin cups you see on Pintrest - only vegan - so minus the egg.

I came up with this recipe to make tofu frittatas more portable, so I doubled the recipe and cooked them in a muffin tin. They turned out great! Exactly what I was picturing. These are easy to take on the go for a savory, high protein breakfast.

Mini Frittatas To Go


Ingredients:

2 blocks firm tofu, drained

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

1/2 bell pepper, seeded and diced
2 cups greens, sliced thin (collards are good)
1 roma tomato, diced

1/2 cup garbanzo bean flour
2/3 cup nutritional yeast
1 tsp baking powder
2 tbsp soy sauce
2 tsp dried oregano
1 tsp dried parsley
1/2 tsp turmeric
1 tsp salt
1/2 tsp pepper
2 tsp liquid smoke (optional)

Directions:

Pre heat your oven to 350 degrees.

Drain the tofu while you prep the veggies.

Heat 2 tsp olive oil in a frying pan over medium heat. Cook the diced onion until it begins to soften and turn translucent. Then add the garlic and saute for a minute more. Add the bell pepper, greens, and tomato and cook for another 5 minutes.

Take the veggies off the heat and reserve.

Put the tofu, garbanzo bean flour, nutritional yeast, baking powder, soy sauce, oregano, parsley, turmeric, salt, pepper, and liquid smoke (if using) in a food processor. Process on low until all the ingredients are incorporated, you will need to scrape down the sides a couple of times. Then add the veggie mixture to the tofu mixture and pulse to incorporate, or mix by hand to combine.

Spray a muffin tin with cooking spray. Scoop the tofu-veggie mixture into the muffin tins to fill each of the 12 cups. Bake for 45 minutes. Let cool for a few minutes.

Monday, June 26, 2017

Vegetable Sushi Salad

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We are still on a sushi kick over here. It is such an awesome summer meal! This salad is great when you don't want to take the time to fuss with rolling sushi. It is easy to eat this way, too. Make this with some edamame on the side, or with some pan fried tofu.

This salad is best served immediately because the rice will still be warm and pliable. If you have some for leftovers, try sprinkling a little water on the rice and then warming in the microwave for just a minute to make the rice soft again. It doesn't need to be hot, just warmed enough to soften up.

Vegetable Sushi Salad

Ingredients:

3 cups cooked short grain white rice (you need 1 1/2 cups dry rice plus 3 cups water to make the rice)
1/4 cup rice wine vinegar
1 tsp salt
2 tsp sugar

1/2 cucumber, peeled and seeded then diced (about 1/2 cup)
1 medium carrot, peeled and diced small (about 1/2 cup)
3 sheets nori, cut into small pieces
1 tbsp sesame seeds

avocado slices
pickled ginger

Directions:

Cook the rice according to package directions. Fluff the rice with a rice paddle and put it into a large mixing bowl. Toss the rice with the vinegar, salt and sugar.

Prep the veggies and the seaweed and add them to the rice, along with the sesame seeds. Toss again to distribute the ingredients. Serve with sliced fresh avocado and pickled ginger.

Friday, June 9, 2017

Buckwheat Noodle Salad

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I love buckwheat noodles because they have great flavor and texture, and they are naturally higher in protein than most pasta. They work well in soups, stir-fried, and in cold salads like this one. This is a salad I come back to time and time again, especially in the spring when red radishes are the first thing to come up in my garden. It is refreshing and easy to make. If you are not eating the salad right away, store the dressing separately because the vinegar can start to break down the noodles a bit. I like to keep the dressing in a little glass jar and then give it a shake before I add it to individual servings. If you store the dressing separately, you may want to add a few drops of sesame oil to the noodles so they don't clump together.

The dressing calls for coconut aminos, which is a great alternative to soy sauce. It is a bit sweeter and has less sodium than soy sauce, and many prefer it due to it's simple and straight forward ingredients. You can find it at most grocers now, especially places like Sprouts, Vitamin Cottage or Whole Foods. It is online (of course) and you can order it through places like Amazon or Thrive Market. I have not yet tried Thrive Market, but have been reading about it and it seems like it can be a good option for hard to find ingredients.

Buckwheat Noodle Salad


Ingredients:

12 oz package buckwheat noodles (3 bundles)

1/2 cucumber, sliced into thin strips
1/2 red bell pepper, thinly sliced
1 carrot, thinly sliced
1/2 cup cabbage, thinly sliced
8 radishes, thinly sliced

1/4 cup rice wine vinegar
1/4 cup coconut aminos (option to sub soy sauce or Bragg's here)
1 Tbsp toasted sesame oil
1 Tbsp sesame seeds
1 tsp minced fresh ginger
salt and pepper to taste

Directions:

Cook the noodles according to the package directions, taking care to keep them al dente. Then drain and rinse the noodles with cold water to stop them from cooking and put them in a large mixing bowl.

While your noodles are cooking, prepare the veggies. I like to try and slice them as uniformly as possible into thin strips. Gently toss the veggies with the noodles.

Put the dressing ingredients (rice wine vinegar, coconut aminos, sesame oil, sesame seeds, and ginger) in a small bowl or jar and whisk or shake to combine.

Taste and adjust the seasonings to your liking, I often add a bit of salt and pepper.

Wednesday, June 7, 2017

Quinoa Tabbouleh

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Quinoa is so quick and easy to prepare. Lately, I have been throwing it in my rice cooker and using the white rice setting and it comes out perfectly steamed and fluffy. This is a great salad to make ahead, because it holds up really well and the flavors continue to deepen with a little time. This salad is great with some baked or grilled tofu slices, with falafel and hummus, or grilled veggies.

Quinoa Tabbouleh


Ingredients:

1 cup quinoa
2 cups water
pinch of salt

1 cup diced tomato
1 cup peeled and diced cucumber
1 10 oz can garbanzo beans, drained and rinsed

1 cup fresh mint leaves, chopped
1 cup fresh parsley, minced

Juice of 1 small lemon
1/8 - 1/4 cup olive oil
1/2 tsp salt
pepper to taste

Directions:

Cook quinoa according to package directions. While the quinoa is cooking, chop the veggies and mince the herbs for the salad. Drain and rinse the garbanzo beans.

Once the quinoa is ready, fluff it with a fork and transfer it to a large mixing bowl. When it has cooled a little, add the veggies, herbs, and garbanzo beans. Drizzle on the lemon juice and olive oil, and add a little salt and pepper. Toss gently to combine, taste, and adjust the seasonings.


Monday, May 22, 2017

Johnny Marzetti

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This is another recipe inspired by a childhood food memory. My mom used to make a similar dish, probably because it was a cheap and easy way to feed seven people. I love carbs and love-love anything with pasta so I had to update this recipe with some vegan swaps, and it turned out great. I have made it a few times and my family really loves this version.

Johnny Marzetti

Ingredients:

12 oz pasta, cooked according to package directions

1 tsp olive oil
1/2 white onion, diced
1 clove garlic, minced
8 oz button mushrooms, sliced *

1 tsp dried fennel
1/2 tsp chili powder
3 tbsp nutritional yeast
1/4 tsp paprika

1/2 cup water
1 tsp vegetable bouillon
1 bag Boca Crumbles, or Gardein Beefless Ground (whatever TVP you like)

16 oz jar of spaghetti sauce
1/2 cup artichoke hearts (packed in water)
1/2 cup plain unsweetened soy milk (optional, but brings a nice creaminess to the dish)
1/2 cup vegan parmesan
Salt and pepper to taste

* I have also used 1 oz dried porcini mushrooms cooked in a 1/2 cup of water. Which was amazing, too.

Directions:

Cook the pasta according to package directions, and then drain and reserve the pasta. Use a smaller pasta like shells, elbows, etc.

Heat the olive oil over medium heat in a large frying pan or saucepan (you need a good size with taller sides). Add the diced onion and stir until the onion begins to soften, then add the garlic and the sliced mushrooms. Cook until the mushrooms start to release liquid and soften up. Next, add the seasonings which are: fennel, chili powder, nutritional yeast and paprika. Stir to coat everything and then add the water, bouillon and meatless crumbles. Stir and continue to cook until the crumbles thaw out and heat through (you may need to add a little more water if it starts to stick. Once the crumbles are heated through add the spaghetti sauce, artichoke hearts, soy milk (if using) vegan parmesan, and salt and pepper to taste. Finally, stir in the prepared pasta and enjoy!




Friday, May 19, 2017

Mojito Instant Kombucha

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I am still going strong with making instant kombucha variations. This is my latest favorite....because mint is coming up fresh in my garden. Yay spring! I have been having an instant kombucha almost everyday between lunch and dinner. I find it takes the edge off my afternoon munchies, and this flavor tastes of summer which is making me quite happy. I hope you will enjoy it, too.

Mojito Instant Kombucha

Ingredients:

1 cup apple juice
1/8 cup fresh mint leaves (about 10 medium sized leaves)
2 tsp apple cider vinegar, with the "mother"
2 tbsp lime juice
1 12 oz can seltzer water (plain or lime flavored)
1 1/2 tbsp chia seeds (optional)

Directions:

Crush the mint leaves in your hands to release the flavor. Add all ingredients to a 24 ounce jar, stir and enjoy. It is even better after letting it sit in the refrigerator overnight to let the flavors combine. Also, if you use the chia seeds they will need some time to absorb the liquid and become more gel-like. I like to let them soak for at least an hour. I realize that this makes it not-quite-so-instant, but it is still a lot faster and easier than fermenting your own kombucha.

With Chia Seeds:                                             Without Chia Seeds:

Wednesday, May 17, 2017

Coriander Quinoa with Oven Roasted Vegetables

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This dish is healthy and full of flavor. I love the fresh mint, citrus and coriander....they make for such a refreshing flavor profile. This meal is great as is, or folded into a pita or tortilla to take on the go.  It is also awesome with hummus, tzatziki sauce (made with vegan mayo), a drizzle of hot sauce, or you can go crazy and add all three!

Coriander Quinoa with Oven Roasted Vegetables

Ingredients:

1 cup sweet potato cubes (about half of a large sweet potato)
2 carrots, peeled and diced (try to mimic the size of the sweet potato)
1/2 yellow onion, diced
1 14 oz block extra firm tofu, drained and cut into cubes

1 tbsp maple syrup
2 tsp olive oil
1 tbsp lemon juice
1 tbsp tamari or soy sauce
1/2 tsp salt
1/2 tsp pepper
1/2 tsp garlic powder
1 tsp liquid smoke (optional)

1 cup quinoa
2 cups water

2 tsp ground coriander
1/4 tsp cumin
1/4 tsp dried dill
rounded 1/2 tsp salt
1 1/2 tbsp lemon juice
1 tbsp minced fresh mint

Directions:

Preheat your oven to 450 degrees.

Prep the veggies and the tofu and put them in a roasting pan or oven-safe casserole dish. Whisk the marinade ingredients in a small bowl (maple syrup, olive oil, lemon juice, tamari, salt, pepper, and liquid smoke) and pour over the tofu and veggies. Toss to coat everything with the seasonings. Put in the preheated oven and bake for 30-45 minutes, stirring every 15 minutes. Try to use a big enough dish to roast them in so that the veggies and tofu are not crowded. The cooking time will depend on the crowding in the pan and the size of the pieces of tofu and veggies.

While the veggies roast you can start the quinoa. Rinse the cup of quinoa and put it in a sauce pan with the two cups of water. Bring to a boil, and then cover and lower the heat to let it steam for 15 minutes. Once the quinoa is done, fluff it with a fork and then add the seasonings (coriander, cumin, dill, salt, lemon juice, mint) and toss again to coat.

Combine the quinoa with the roasted veggies and fold it all together. Taste and add salt and pepper to your liking. Serve with a slice of fresh lemon and more minced fresh mint.





Tuesday, May 16, 2017

Sweet Potato and Red Lentil Soup

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It has been a fairly cool spring so far here in Colorado. I have barely worn shorts or sandals and am still wearing sweaters and boots, which is unusual for May. Warm nourishing meals like soups are still perfect for the evenings and this one is especially good. It is packed with healthy veggies and spices to warm you and fill you up.

Sweet Potato and Red Lentil Soup


Ingredients:

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

2 stalks celery, diced
2 carrots, peeled and diced
1 sweet potato, peeled and diced

1 14.5 oz can diced tomatoes
7 cups water
1 cup red lentils
1 tsp Thai red curry paste
2 tsp apple cider vinegar
1/2 tsp paprika
1 tsp dried parsley

1 tbsp vegetable bouillon
salt and pepper to taste

Directions:

Heat the olive oil in a large saucepan over medium heat. Add the onion and cook until the onion begins to turn opaque and soften. Then add the garlic and stir while it heats through for a minute. Then add the celery, carrot and sweet potato and cook for about 5 minutes more. Next, add the tomatoes, water, lentils, red curry paste, apple cider vinegar, paprika and parsley.  Let the soup simmer for 30 minutes until the veggies have softened and the lentils have cooked through. Red lentils are softer than green or brown ones and some might even dissolve a bit into the broth, which is great because it thickens and flavors the broth. Once the vegetables are tender, add the bouillon and salt and pepper to taste. Serve with over rice, with bread or crackers, or alongside a salad.

Friday, May 5, 2017

Pressure Cooker Black Beans

Yum

One you get in the routine of making beans from scratch it is not too bad, and they taste really good when made fresh. Once your beans are soaked, it is easy to throw them in the pressure cooker and they will be ready to eat in under an hour. Plus, buying dried beans in bulk is much cheaper than buying them canned so it's a win all around.

You can serve these in burritos, over rice, with sweet potatoes, as a soup, on nachos, or refried.

Pressure Cooker Black Beans


Ingredients:

1 cup black beans, soaked for 8 hours

1 tbsp vegetable oil
1/2 white onion, diced small
1 small jalapeño, seeds removed and diced small
3 cloves garlic, minced

1 1/2 tbsp cumin
1 1/2 tbsp ground coriander
1/4 tsp ground epazote (optional digestive)

3 cups water

1 tsp salt
1 tbsp lime juice
2/3 cup fresh cilantro, minced

Directions:

Heat the vegetable oil in the bottom of your pressure cooker. Add the diced onion and sauté until translucent and tender, about 10 minutes. Then add the jalapeño and garlic. Sauté for another couple of minutes. Then add the seasonings (cumin, coriander, and optional epazote) and stir for 20 seconds.

Next, add the soaked black beans and 3 cups of water. Seal the pressure cooker lid, and bring to a boil. When the indicator shows it's boiling, reduce the heat to low and cook for 25 minutes more. Let the beans cool until you can open the pressure cooker. Add the salt, lime juice and fresh cilantro. Taste and adjust the seasonings to your liking.


Wednesday, May 3, 2017

Instant Kombucha

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I recently tried kombucha and it is my new favorite treat. Kombucha is something I like to drink a few times a week for a refreshing change from my usual water and tea, but it is expensive. Here in Colorado, it is around $3.00 - $4.00 per 15 oz bottle. Even on sale it is still around $2.00, and $5.00 a week for two kombuchas is a lot, to me. So I started looking into making it at home, but am a bit hesitant due to the multi-step process and potential for mold, etc.

So, I came up with an alternative....instant kombucha. It's a kombucha life-hack that I am super excited about. It is quick and easy to make this kombucha copy-cat recipe at home, and is a much cheaper alternative to store bought. I grabbed some 24 oz glass jars that I have cleaned and kept from store bought marinara sauce and used these for my instant kombucha combinations.

Because it is made with apple cider vinegar with "the mother" it still has some health benefits due to the good bacteria it contains. Now, I enjoy this drink and the probiotic benefits more often because I can quickly and easily prepare it at home. I have found it works well to mix up the vinegar, juice, other flavors (like ginger or zest), chia seeds, etc. ahead of time. I like to prep this all on Sunday and then put the jars in the fridge. Then I add the sparkling water right before drinking it, and it works great.



Berry Ingredients:

1 cup fruit juice (I use a cranberry, cherry, blueberry mix)
2 tsp apple cider vinegar
1 12 oz can lemon seltzer water (I use a generic brand that is about $.17 per can)

Ginger Ale Ingredients:

1" piece of ginger, sliced
1 cup apple juice
1 tsp vanilla
2 tsp apple cider vinegar
1 12 oz can lemon seltzer water

Lemon Tea Ingredients:

1 cup brewed and sweetened iced tea
2 tsp lemon juice (add the zest if you are using a fresh lemon)
2 tsp apple cider vinegar
1 12 oz can lemon seltzer water

Directions for all:

Combine the ingredients in a clean jar or bottle and enjoy. Add in zest, chia seeds, or other spices to your taste and enjoy!


Monday, May 1, 2017

"Cheesy" Vegan Mashed Potatoes

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These mashed potatoes are big on flavor and low in fat. After reading The Starch Solution, I have been tweaking many of my go-to recipes to eliminate added oils. These low-fat mashed potatoes are not lacking in any way; you won't miss the vegan margarine, I promise. The nutritional yeast and spices give these a richness in flavor and a bit of the cooking water makes them nice and fluffy.

"Cheesy" Vegan Mashed Potatoes


Ingredients:

6 russet potatoes, peeled and diced (sometimes I leave the peel on a couple of the potatoes)
1-  1 1/2 tsp salt
1/2 tsp black pepper
1/4 tsp onion powder
1/4 tsp garlic powder
1/4 cup nutritional yeast

Directions:

Wash and dice the potatoes, cutting them into 8 pieces works well. Put the potatoes in a saucepan and cover them with water. Bring to a boil and let them cook for 10-15 minutes, until the potatoes are softened through and easy to pierce with a fork.

Use a 1 cup measuring cup and scoop up a cup of the cooking water, set this aside and drain the potatoes. Mash the potatoes with a potato masher, adding in a little of the reserved cooking water to create a nice creamy consistency. Add in the seasonings (salt, pepper, onion powder, garlic powder, nutritional yeast) and stir to combine, taste and adjust the seasonings to your liking.

Makes about 4 servings.

Friday, April 28, 2017

Grilled Tomato and Pepper Soup

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My Mom created this recipe last autumn when she was inspired to find a way to use the abundance from her vegetable garden at the end of the growing season. She made extra to share with us and it was so good, I had to get the recipe to capture here.

Grilled Tomato and Pepper Soup


Ingredients:

10-12 Roma tomatoes
2 mild green chilis
3 bell peppers

1 tbsp olive oil
1/2 sweet white onion, chopped
2 garlic cloves, minced

1 - 2 tbsp minced fresh basil (or sub 1 tsp dried)
1 tbsp minced fresh oregano (or sub 1 tsp dried)
1 tsp salt
1/4 tsp pepper

5 cups water
1 1/2 tbsp vegetable bouillon (or use 5 cups of vegetable broth)

Directions:

Heat a grill and grill the chilis and peppers for about 4 minutes per side. Cook them until they are just blackened. Then grill the tomatoes for about 6 minutes per side until they are soft and the skins begin to split. Remove the tomatoes and peppers from the grill and cover them so they will continue to steam a little while you begin to prep the onions and garlic.

Heat the olive oil in a large saucepan. Add the onions and garlic and saute until they begin to soften and the onions turn translucent. While your onions and garlic cook, peel the tomatoes and remove the stem end. Then peel the peppers and remove the stems and seeds. Chop the tomatoes and peppers (reserve 1/4 cup of peppers) and add them to the pan. Next, add in the herbs and seasonings (basil, oregano, salt and pepper). Give everything a stir to coat the veggies with the seasonings. Add the water and bouillon and bring the soup to a simmer. Partially cover the pan and let the soup cook over low heat for 20 minutes.

Blend the soup with an immersion blender or process in small batches in a blender (be careful not to burn yourself). Taste, and adjust the seasonings. Add the reserved pepper pieces to individual bowls as you serve the soup. You can also garnish each with a little more of the fresh basil and oregano. This soup is great alongside a garden salad, sandwich, or pasta dish.



Wednesday, April 26, 2017

Veggie Sushi Rolls 3 Ways

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I have been addicted to watching High Carb Hannah's YouTube channel. I found her channel after reading Dr. McDougall's Starch Solution (which is a great book) and appreciated all the high carb low fat recipes she shares on her channel. One video that really caught my eye showed how easy it is to roll your own veggie sushi. I was intrigued and decided I wanted to try it, as we either buy the take-out sushi from the grocery store or go out to restaurants for this treat. My husband and I went to a nearby specialty market for Asian foods and stocked up on rice, nori, sesame seeds, pickled ginger, wasabi, and a small bamboo mat for rolling the sushi. We also picked up a jar of pickled baby lotus root just because it was so beautiful. The shiitake filling recipe came from Connoisseurs Veg's Website, which I just slightly adapted. There are tons of creative vegan sushi recipes out there and Hannah was right...rolling your own is easy once you get the hang of it.

Veggie Sushi Rolls


Ingredients:

2 cups (dry) short grain brown or white rice
2 1/2 cups water

5 Tbsp rice wine vinegar
1 tbsp sugar
1 tsp salt

6 dried shitake mushrooms
1 cup of water
1/2 tsp sesame oil
1 tsp chili garlic sauce
1 tbsp soy sauce
1/2 tsp agave nectar

3 sheets nori
1/2 cucumber, peeled and sliced into thin strips
1/2 carrot, peeled and sliced into thin strips
1/2 avocado, sliced into thin strips
1/2 mango, peeled and sliced
pickled baby lotus root, optional

Pickled ginger
Toasted sesame seeds
Wasabi
Soy sauce

Directions:

Prepare the rice according to package directions. I cook mine in an Aroma rice cooker and it takes about 20 minutes. First, I rinse and drain the rice 2 or 3 times before adding the 2 1/2 cups water to cook it with. Rinsing the rice removes debris and some of the starch, which makes for more separated grains after it cooks. Then I set the rice cooker to the white rice setting and let it do it's thing.

While the rice is cooking, prepare the mushrooms by cooking them in the cup of water over a low boil for 15 minutes. Then remove the mushrooms from the cooking water (reserve the liquid) slice them and quickly fry them in a non-stick pan with the sesame oil for a couple of minutes. Then season the mushrooms with the chili garlic sauce, soy sauce, the remaining liquid from cooking the mushrooms, and the agave. Continue to stir fry until the liquid absorbs into the mushrooms.

Once the rice is done, fluff it and put it in a large glass, ceramic or wooden bowl.  Sprinkle the vinegar one tablespoon at a time over the rice while mixing the rice gently in a folding motion. Add the sugar and salt and mix to incorporate those as well.

**I highly recommend watching some videos on YouTube to learn about making sushi rice and how to roll the sushi. There are tons of tutorial videos out there to help you get started. Alternately, you can just add the ingredients directly into the rice (after cutting them into bite-sized pieces) with the nori chopped into little pieces and make a sushi salad!

Once the rice is ready, prep your veggies, by thinly slicing the carrot, cucumber, mango, and avocado. The three rolls are seasoned shiitake mushrooms, avocado-mango-lotus root, and cucumber-carrot-avocado rolls.

Seasoned Shiitake Mushroom Rolls
Lay a piece of nori on a bamboo sushi rolling mat on top of a cutting board and spread one third of the rice on the seaweed, then add the mushrooms one third of the way down and roll it up, squeezing it tightly as you go.

Carrot, Cucumber, Avocado Rolls
Then, take another piece of nori and add another third of the rice and spread it around. Then add some carrots, cucumber, and avocado slices one third of the way down and then roll it up, squeezing and shaping it as you go.

Avocado, Mango, and Baby Lotus Root Rolls
Take the third sheet of nori and spread the rest of the rice on it. Add the mango, avocado and baby lotus root (if using) and roll it up again.

Cut the rolls into 6 pieces each, sprinkle with sesame seeds and enjoy with the condiments of your choice.


Monday, April 24, 2017

Smoky Hummus

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Starting from scratch with dried garbanzo beans makes for a creamy hummus, and the seasonings bring a hint of smokiness that is just so good!

Making hummus from scratch isn't as daunting as it first seems....it just takes a little planning. I usually soak the beans the night before I plan to make the hummus. Once the beans are soaked, they cook fairly quickly in a pressure cooker (about 45 minutes total) or take a couple hours on the stove. Once the beans are ready, it is just a quick spin in a food processor (or blender) and voila you have delicious oil-free homemade hummus.

Smoky Hummus


Ingredients:

1 cup dried garbanzo beans or 2 15 oz cans, drained and rinsed (reserve the liquid).

1 tbsp lemon juice
1/3 cup water or liquid from cooking the beans
1/3 cup tahini
1/2 tsp paprika
dash of garlic powder
rounded 1/2 tsp salt
dash of black pepper
1 tsp liquid smoke

Directions:

Soak the dried garbanzo beans in water to cover for at least 8 hours. Cook the garbanzo beans on the stove top until soft, adding water as needed to keep the beans submerged. Or cook the beans in a pressure cooker with 3 cups of water for 30 minutes.

Once the beans are ready, put them in a food processor or blender with the other ingredients and blend until smooth. I prefer making them in the food processor and start them out on low for a minute or two, then scrape down the sides and process them on high for 3 to 5 minutes more. This hummus is great fresh and has a wonderful creamy texture.

Wednesday, April 12, 2017

Nooch Seasoning Shakers (Easy Nutritional Yeast Seasoning Mixes)

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We have come to love nutritional yeast in our house, which is quite a change from back when we first tried it. At first we thought it tasted kind of weird at first but have now completely come around and crave nutritional yeast and add it to all kinds of dishes. My husband had the idea that we should save a spice jar to fill with nutritional yeast for easy sprinkling on pasta, etc. Then we came across these cute little jars and expanded the selection to include a plain nooch shaker, an Italian parmesan flavored one, and a spicy chili mix.

Nooch Seasoning Shakers


Nooch Parmesan Ingredients:

1/4 cup nutritional yeast
1/8 cup toasted nuts or seeds of your choice (hemp seeds, sunflower seeds, and walnuts are all good choices)
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp salt
1/8 tsp black pepper

1/2 tsp basil
1/2 tsp oregano

Nooch Parmesan Directions:

Put the nooch, toasted nuts or seeds, garlic powder, onion powder, salt and pepper in a spice grinder (you could also use a blender) and pulse until the nuts are broken down and the ingredients are incorporated. Then add the basil and oregano and mix to combine. Pour it into a spice jar and sprinkle on pasta, salads, etc.

Spicy Chili Nooch Seasoning Ingredients:

1/2 cup nutritional yeast
1-2 tsp chili powder
1/4 tsp salt
1/4 tsp onion powder
1/4 tsp garlic powder
1/4 tsp cumin
dash of cayenne powder
dash of oregano

Spicy Chili Nooch Seasoning Directions:

Mix it all together and pour it into a clean spice jar and store in a cool dry place. This is great on taco salads, burrito bowls, or on rice and beans.





Monday, April 10, 2017

Vegan Green Chili

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This green chili is so good! It is a top request at my house and we use it to smother burritos, potatoes, on top of mac and cheese, and straight from a bowl. It is rich and savory with the right amount of spice. We buy roasted green chilis in the autumn and freeze them to use throughout the year. You can also buy them roasted and frozen at the grocery store.

Vegan Green Chili

Ingredients:

1 tbsp toasted sesame oil
1 tbsp vegan margarine
1/2 small white onion, diced
1 clove garlic, minced
8 oz cubed seitan

1/2 tsp black pepper
1 tsp nutritional yeast
1/2 tsp dry mustard powder
1/2 tsp oregano
1 tsp liquid smoke

1/2 tomato, diced
24 oz fire roasted chopped green chili (comes frozen in packs)
3-4 cups water
1/3 cup flour, whisked into 1 cup cold water until there are no lumps
1 tbsp vegetable bouillon
1 tsp salt

Directions:

Heat the sesame oil and margarine in large pan over medium heat. Add the onion and saute until the onion begins to turn translucent. Add the minced garlic and cubed seitan and cook until the seitan begins to brown.

Add the seasonings next which are the black pepper, nutritional yeast, mustard powder, oregano, and liquid smoke. Stir to coat the seitan and then add the tomato, green chili, water, flour mixture, bouillon, and salt. Bring to a low boil and let it simmer until it thickens up to a gravy like consistency. This is great over breakfast burritos, with beans and rice, or even eaten like a stew.

For 6 - 1 cup servings. Nutritional information from: Very Well Recipe and Nutrition Calculator

Friday, April 7, 2017

Ultimate Vegan Baked Macaroni and Cheese

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I have been tweaking this recipe for awhile, and I know I have hit the mark now because we keep eating the whole pan before I can snap a picture! This vegan macaroni and cheese hits every note I am looking for. It is rich and creamy and gooey (thanks to tapioca flour) it even gets the crisped golden edges when you bake it. It is so freaking good!

Ultimate Vegan Baked Macaroni and Cheese

Ingredients:

1 pound noodles (shells are great, and I really like the brown rice ones because they don't absorb all of the sauce. If you use a wheat noodle, add another cup of water to keep it nice and creamy)

2 tbsp toasted sesame oil (sounds weird but adds a richness that you can't get with other oils)
2 tbsp vegan margarine (Earth Balance is very good)
1/4 cup flour

3 cups soy milk plain unsweetened
1/2 cup nutritional yeast
1/2 tsp garlic powder
1/2 tsp onion powder
1 tsp salt
1 tsp white vinegar

1/4 cup tapioca flour
1 cup of cold water

4 tbsp bread crumbs
salt and pepper

Directions:

Pre-heat your oven to 375 degrees and spray a large rectangle casserole dish with cooking spray.

Prepare the noodles according to the package directions, taking care that they are al dente. Drain and reserve the noodles.

Heat 2 tbsp toasted sesame oil and 2 tbsp vegan margarine in a large non-stick frying pan over medium heat. Add the 1/4 cup of flour and stir to combine and make a roux. Stir and cook this for about 5 minutes, to cook the flour a bit.

Next, slowly pour in the soy milk while continuing to stir to avoid any clumps forming. If you do get clumps, simply press them against the side of the pan and keep stirring. Once the soy milk has been added stir in the nutritional yeast, garlic powder, onion powder, salt, and vinegar.

Whisk the tapioca flour into the cold water (mix until there are no lumps), and slowly add that into the soy milk mix in the pan. Lower the heat and let this simmer for about 10 minutes until it has thickened up and become a bit gooey. Taste, and adjust the seasonings.

Put the noodles in the prepared casserole dish, and pour the sauce over the top. Stir gently to combine and then sprinkle the bread crumbs on top. Finally, add a sprinkling of salt and pepper over the top. Bake for 40 minutes. Let rest for 10 minutes after you take it out of the oven and enjoy!




Wednesday, April 5, 2017

Taco Seasoning

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My son had the idea that I make up a dry taco seasoning spice mix so it would be easy to turn TVP (textured vegetable protein) or Boca Crumbles into tacos. I am so glad he thought of this, because it has turned out to be a quick and easy way to get dinner on the table. This mix lasts for 3 or 4 meals and is easy to store in a small glass jar.

Taco Seasoning


Ingredients:

3 tbsp red chili powder
3 tbsp corn flour
2 tbsp nutritional yeast
1 tsp onion powder
1 tsp garlic powder
1 tsp salt
2 tsp paprika
1/2 tsp cumin
1/2 tsp cayenne pepper
dash oregano

Directons:

Put all ingredients in a small glass jar, put on the lid and shake. Store in a cool dry area.

When you are ready to have tacos, heat a non-stick frying pan over medium heat, add the Boca Crumbles, and 1/2 cup liquid (water, beer, or vegetable broth are all great). Add 2-3 tbsp seasoning mix to taste, then stir to combine and serve when it is heated through and most of the liquid has evaporated.

Monday, April 3, 2017

Golden Milk Chia Pudding

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I have fallen in love with both chia pudding and golden milk. Putting them together makes a healthy combo that can be enjoyed for either dessert or breakfast. I have made this every week for several weeks in a row so finally decided to capture the recipe here.

Golden Milk Chia Pudding


Ingredients:

1 1/2 cups soy milk
1/2 tsp vanilla
scant 1/4 cup maple syrup
pinch of salt
1/2 tsp turmeric
dash of ginger
dash of allspice 1/4 tsp cinnamon

Rounded 1/4 cup of chia seeds.

Directions:

Place all ingredients in a glass jar with a lid and shake vigorously to combine. Let sit in the refrigerator overnight to thicken up.

For 4 small servings.

Nutrition Facts
Serving Size 122 g
Amount Per Serving
Calories
140
Calories from Fat
43
% Daily Value*
Total Fat
4.8g
7%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
88mg
4%
Potassium
219mg
6%
Total Carbohydrates
23.0g
8%
Dietary Fiber
3.8g
15%
Sugars
15.5g
Protein
4.9g
Vitamin A 0%Vitamin C 1%
Calcium 11%Iron 10%
Nutrition Grade B-
* Based on a 2000 calorie diet

Wednesday, February 8, 2017

Tempeh Curry

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I love the nutritional benefits that tempeh brings to the table, but I don't like plain tempeh so much. This recipe brings lots of flavor through the warming spices and a rich creaminess from the vegan sour cream. Served over brown rice it makes a satisfying and filling meal, and makes me happy to eat more tempeh!

Tempeh Curry


Ingredients:

8 oz tempeh, cut into cubes
1/2 tsp salt
1/2 cup water

2 tsp olive oil
1/2 onion, chopped

1 clove garlic, minced
1/2 tsp fresh ginger, minced

1 tsp curry powder
1/4 tsp cumin
1/4 tsp turmeric
1/4 tsp coriander
1/2 tsp garam masala
dash of cayenne pepper

1/2 cup diced tomato
1/2 cup frozen peas and carrots
1 cup vegetable broth

1 tbsp minced cilantro
1/2 cup vegan sour cream or plain yogurt (I like Tofutti brand sour cream)*
1 tsp lime juice
1/2 tsp agave
Salt and pepper to taste

*You can also add a can of coconut milk instead. It changes the flavor a bit, but is really good too.

Directions:

Place the cubed tempeh in a non-stick frying pan with the salt and the water. Let it simmer until the water has absorbed. Set the tempeh aside then rinse and wipe out the pan (this removes the bitterness of the tempeh).

Return the pan to the heat and add 2 tsp olive oil, the diced onion, and the tempeh. Saute until the onion turns translucent and the tempeh begins to brown, then add the garlic and ginger, cook these for a minute until the smell fragrant. Next, add the spices which are: curry, cumin, turmeric, coriander, garam masala, and cayenne. Then add the tomato, peas and carrots, and the vegetable broth. Bring to a simmer and cook until the vegetables have heated through. Lower the heat to warm and incorporate the cilantro, sour cream, lime juice, agave and salt and pepper to taste.

Serve over brown basmati rice.

For 6 servings (without the rice). Nutritional information from caloriecount.about.com.

Nutrition Facts
Serving Size 158 g
Amount Per Serving
Calories
150
Calories from Fat
88
% Daily Value*
Total Fat
9.8g
15%
Saturated Fat
4.6g
23%
Cholesterol
0mg
0%
Sodium
356mg
15%
Potassium
306mg
9%
Total Carbohydrates
8.7g
3%
Dietary Fiber
1.0g
4%
Sugars
3.1g
Protein
9.0g
Vitamin A 29%Vitamin C 7%
Calcium 6%Iron 9%
Nutrition Grade B
* Based on a 2000 calorie diet

Monday, February 6, 2017

Vegetable Miso Soup

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This soup is my take on traditional miso soup. It is a warm and satisfying dish that is good for you. Miso is known to have many health benefits, such as boosting the good bacteria in your gut. It is good as a starter to a meal, for breakfast, or even as a snack. A more traditional version can be made without the vegetables - which is a simple dish of tofu, seaweed, miso and scallions. Either way it is warming and a great dish to incorporate this winter.

Vegetable Miso Soup


Ingredients:

4 cups water
1 tbsp dried wakame (seaweed)

1/2 cup carrot, diced
1/2 cup celery, diced
1/2 cup cabbage, chopped

1/4-1/2 block of tofu, diced
2 tsp vegetable bouillon
2 tbsp miso
1 tsp Sriracha (optional)

1-2 scallions, chopped

Directions:

Heat the water to a low boil in a medium sized sauce pan. Add the wakame (this stuff really really expands, so I crumble it before adding it to the water). As the wakame begins to soften, chop your vegetables and add those to the water as well. Let the vegetables simmer for about 10 minutes (depending on how big you diced them and how tender you like them). Check the vegetables and when they are softened up to your liking lower the heat to warm, add the bouillon, tofu, miso, and Sriracha. Let that heat through and then top it with diced scallions.

Serves 4. Nutritional information from caloriecount.about.com.

Nutrition Facts
Serving Size 336 g
Amount Per Serving
Calories 
67
Calories from Fat 
24
% Daily Value*
Total Fat 
2.6g
4%
Saturated Fat 
0.5g
3%
Trans Fat 
0.0g
Cholesterol 
0mg
0%
Sodium 
365mg
15%
Potassium 
219mg
6%
Total Carbohydrates 
5.9g
2%
Dietary Fiber 
2.0g
8%
Sugars 
2.1g
Protein 
5.7g
Vitamin A 50%Vitamin C 11%
Calcium 13%Iron 7%
Nutrition Grade A
* Based on a 2000 calorie diet