Flour Tortillas

We eat a lot of scrambled tofu at our house. It is a weekend staple that never gets old. When I want to go all out, I make flour tortillas to go with the scrambled tofu. I literally get cheers and thank-yous from my son when he sees that there are fresh homemade tortillas. It took me awhile to get the hang of making these, but now I really enjoy it. Working with dough is so relaxing, and rolling the tortillas is a fun challenge; as I try (and usually fail) to make them round.

Flour Tortillas

Ingredients:

4 cups of flour, plus extra for kneading and rolling the dough
6 tsp baking powder
2 tsp salt
1/2 cup coconut oil (vegetable shortening works here, too)
1 1/2 cups warm water

You will also need a thin rolling pin and a cast iron pan - these work great for tortillas

Directions:

Combine the four cups of flour with the baking powder and the salt in a mixing bowl. Add the coconut oil (at room temperature...in it's solid form) and use your hands to gently incorporate the oil into the flour. You are not looking for a dough at this point, but a crumbly mix of the oil and flour. There should be small clumps of oil, no larger than the size of a lentil.

Next, add the warm water slowly, while mixing the dough. It should start to come together into a shaggy wet dough. Put the dough on a floured surface and knead it for 5 minutes.  You may need to add a little more flour if the dough is sticking. Then let the dough rest for a few minutes. I usually start heating the pan at this point. You want your pan to be hot, so heat it over high heat. When the pan is ready, divide the dough into 20 equal portions and roll them into little balls.

Roll out the dough circles one at a time on your floured surface. I find that a quarter turn after each roll helps them stay round. When the dough is rolled thin gently lay it onto your hot pan. A cast iron pan does not need to be greased before use, so you can put the dough directly on the surface. These cook fast, check after only about 15 seconds per side and watch them carefully. I like to put a clean dishtowel in a round glass casserole dish and keep the tortillas wrapped in the towel to keep them soft and warm until serving.

For 20 tortillas. Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 50 g

Amount Per Serving

Calories   139 Calories from Fat   51

% Daily Value*

Total Fat   5.7g 9%

Saturated Fat   4.8g 24%

Cholesterol   0mg 0%

Sodium   235mg 10%

Total Carbohydrates   19.8g 7%

Dietary Fiber   0.7g 3%

Protein   2.6g

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

Nutrition Grade C+

* Based on a 2000 calorie diet

Banana Oatmeal Cookies

I loved these cookies as a kid. The first time I tasted them, I was like genius....bananas make everything taste fabulous.

I have tried several versions since then, but have never found just the right one - until now. I tweaked and veganized this recipe and they now taste just like the ones from my childhood.

You can add nuts or chocolate chips if you like (about a half cup), but I like them plain.

Banana Oatmeal Cookies

Ingredients:

1 cup mashed ripe banana (2 bananas)

3/4 cup vegan margarine, room temperature
1/2 cup natural sugar
1/2 cup brown sugar
1 tsp vanilla
1 tbsp flax meal

1 1/2 cups flour
1 3/4 cups rolled oats
1 tsp salt
1/2 tsp baking soda
1/2 tsp cinnamon

Directions:

Pre-heat oven to 375 degrees.

Peel and mash your bananas and set them aside until you are ready to use them.

Cream the margarine, sugar, brown sugar, vanilla and flax seed meal together in a large mixing bowl. Add the banana and mix to combine. Then add the dry ingredients which are the flour, oats, salt, baking soda (break up any clumps!), and the cinnamon.

Drop by rounded tablespoons onto a lightly greased cookie sheet and bake for 10-12 minutes.

For 24 cookies.

Nutrition Facts

Serving Size 39 g

Amount Per Serving

Calories  139 Calories from Fat  57

% Daily Value*

Total Fat  6.3g 10%

Saturated Fat  1.0g 5%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  192mg 8%

Potassium  75mg 2%

Total Carbohydrates  19.4g 6%

Dietary Fiber  1.2g 5%

Sugars  8.2g

Protein  1.8g

Vitamin A 5% • Vitamin C 1% Calcium 1% • Iron 4%

Nutrition Grade C-

* Based on a 2000 calorie diet

Classic Blueberry Muffins

We canceled our cable, so I've been watching our local network television. I have caught several episodes of Martha Stewart bakes and decided to veganize her blueberry muffin recipe. I have not had a plain blueberry muffin since becoming vegan five years ago. I have had banana blueberry and other combinations, but wanted a classic blueberry muffin. These are really good....not a health food but a wonderful occasional splurge.

Classic Blueberry Muffins

Ingredients:

3 tbsp flax meal
1/2 cup water

1 cup soy milk
2 tsp apple cider vinegar

6 tbsp vegan margarine, room temperature
1 cup sugar
1 tsp vanilla

3 cups flour, divided
3 tsp baking powder, divided
1 tsp salt

1 1/2 cups blueberries

Directions:

Pre-heat your oven to 375 degrees, and lightly grease your muffin tins.

Combine the flax meal and the water in a measuring cup or small bowl and mix well.

Mix the soy milk with the apple cider vinegar and set aside to let curdle.

Beat the margarine, sugar and vanilla together until it is light and fluffy. Add the flax meal and mix well.

To the mixture add one cup of flour, and one tsp of the baking powder and stir to combine. Then mix in half of the soured soy milk. Repeat with another cup of flour and baking powder, and then the last half of the milk. Finish with the last cup of flour, baking powder and the tsp of salt. Finally, fold in the blueberries and fill the muffin tins with the batter.

Bake for 30 minutes.

Nutrition Facts

Serving Size 108 g

Amount Per Serving

Calories  258 Calories from Fat  63

% Daily Value*

Total Fat  7.0g 11%

Saturated Fat  1.0g 5%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  273mg 11%

Potassium  216mg 6%

Total Carbohydrates  45.6g 15%

Dietary Fiber  1.9g 8%

Sugars  19.4g

Protein  4.5g

Vitamin A 5% • Vitamin C 5% Calcium 7% • Iron 11%

Nutrition Grade B-

* Based on a 2000 calorie diet

Stir-Fried Udon with Vegetables

This is adapted from the vegetable udon saute recipe in Moosewoods Restaurant Low-Fat Favorites. Of course, I put my own spin on it and it is one of my long-standing favorites, probably because of all those shiitake mushrooms.

Stir-Fried Udon with Vegetables

Ingredients:

1 oz dried shiitake mushrooms
2 tbsp soy sauce
2 tbsp cooking wine
2 cups water

7 oz udon, or other thick pasta (I sometimes use whole grain linguine or fettuccine)

2 tsp toasted sesame oil
1 small onion, thinly sliced
2 cloves garlic, thinly sliced
1 inch piece of fresh ginger, peeled and thinly sliced
1/2 bell pepper, thinly sliced
1 carrot, peeled and thinly sliced
1 cup broccoli florets
1 cup cauliflower florets

Optional protein: gardein, tofu, seitan

1/4 tsp black pepper
1/2 tsp coriander
1 tbsp cornstarch

Directions:

Simmer the dried mushrooms in the 2 cups of water with the soy sauce and the wine for 20 minutes, and set aside to let cool.

Start the water for the pasta, and cook the pasta according to package directions. Drain and reserve the noodles.

Heat the sesame oil in a frying pan over medium heat. Add the sliced onions and let them begin to cook down for about 7 minutes. You want them to cook through. Then add the sliced garlic and the sliced ginger and heat those through for a minute before adding the peppers, carrot, broccoli and cauliflower. Take the shiitakes from the cooking liquid, remove any tough stems, slice them and add to the pan as well. Be sure to reserve the mushroom stock. Stir fry the veggies for 10 minutes or so, until they begin to soften up and heat through.

Move the veggies to the sides of the frying pan and add the optional protein. Stir-fry the tofu, seitan or meat-replacer until it is golden and cooked on all sides. Sprinkle the veggies and protein with the pepper, coriander, and cornstarch. Stir to coat everything in the cornstarch and spices, then add the reserved mushroom stock and cook until the sauce is starting to thicken. Taste and adjust the seasonings, I often add a 1/2 tsp salt or some more soy sauce at this point.

Finally, add the noodles and stir to coat. Serve hot.

For 6 servings. Nutritional information from caloriecount.about.com calculated without the optional protein.

Nutrition Facts

Serving Size 195 g

Amount Per Serving

Calories  173 Calories from Fat  23

% Daily Value*

Total Fat  2.5g 4%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  338mg 14%

Potassium  325mg 9%

Total Carbohydrates  31.7g 11%

Dietary Fiber  4.6g 18%

Sugars  3.5g

Protein  5.6g

Vitamin A 42% • Vitamin C 60% Calcium 4% • Iron 9%

Nutrition Grade C+

* Based on a 2000 calorie diet

Chai French Toast Sticks

My Mom's birthday is in February and it has been very snowy and cold this year. We decided to stay in to celebrate with a brunch. I made her these french toast sticks and we both loved them.  The chai flavor is subtle but really good with maple syrup.

Chai French Toast Sticks

Ingredients:

1 cup soy milk
2 tbsp cornstarch

1 tsp vanilla
1 tbsp maple syrup
pinch of salt
1/3 cup chickpea flour

1/2 tsp cinnamon
1/4 tsp cardamom
1/4 tsp nutmeg
pinch of ground ginger
1/2 tsp allspice

8 slices bread (I prefer heartier whole grain breads over white bread, but either kind works)

cooking spray
vegan margarine
maple syrup

Directions:

Whisk the soy milk and cornstarch together in a mixing bowl. Add the vanilla, maple syrup, pinch of salt, and the chickpea flour and stir to combine again. There will be some clumps of the chickpea flour, but that is okay. Next, add the cinnamon, cardamom, nutmeg, ginger, and the allspice.

Heat a frying pan over high heat, and slice the bread into thirds to create long strips. Spray the pan with cooking spray and quickly dredge slices of bread in the milk mixture. Let the excess milk drip off and then lay the strips in the frying pan. Fry each side until they are golden brown.

Serve warm with maple syrup or powdered sugar and your favorite vegan margarine.

Serves 4. Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 107 g

Amount Per Serving

Calories  176 Calories from Fat  25

% Daily Value*

Total Fat  2.8g 4%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  198mg 8%

Potassium  255mg 7%

Total Carbohydrates  30.8g 10%

Dietary Fiber  4.0g 16%

Sugars  8.2g

Protein  6.7g

Vitamin A 0% • Vitamin C 1% Calcium 7% • Iron 13%

Nutrition Grade B

* Based on a 2000 calorie diet

Lentil Coconut Curry Soup

This is by far my favorite soup this winter. We have eaten bowl after bowl and still want more. The coconut milk gives it a wonderful creamy finish, and the spices give the flavor wonderful depth. I like to have a couple cans of coconut milk on hand for when the mood strikes to make this soup. All the other ingredients are staples in my kitchen, so this comes together easily.

Lentil Coconut Curry Soup

Ingredients:

2 tsp olive oil
1 small onion, diced
3 cloves garlic, minced
2 carrots, peeled and diced
2 stalks of celery, diced

1/2 tsp ground ginger
1 tsp ground coriander
1 tsp red curry powder
1 tsp yellow curry powder
1 tsp ground cumin
pinch of allspice
1 bay leaf

7-8 cups water
1/2 cup brown lentils

1/2 cup red lentils

4 tsp vegetable boullion
1 tsp salt
1 can coconut milk

Directions:

Heat the olive oil in a large soup pan over medium heat. Add the onions and let them cook for about 5 minutes, until they start to turn translucent and soften. Next in goes the garlic which needs to cook down for only a minute before you add the diced celery and carrot. Let that all cook for about 5 minutes to begin to soften the vegetables, then add in all the spices and stir to coat the vegetables. This includes the ginger, coriander, red and yellow curry, cumin, allspice and the bay leaf. Then add the 7-8 cups of water and the brown lentils (depending on how thick you like it, start with 7 and add more at the end if you like). Bring this to a boil and then let it simmer for 25 minutes. After 25 minutes add the red lentils and continue to simmer for another 20 minutes. Then taste the lentils to be sure they have cooked through and then add the vegetable bullion, salt, and coconut milk.

Serve warm.

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

Nutrition Facts

Serving Size 340 g

Amount Per Serving

Calories  197 Calories from Fat  116

% Daily Value*

Total Fat  12.9g 20%

Saturated Fat  10.4g 52%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  672mg 28%

Potassium  328mg 9%

Total Carbohydrates  18.2g 6%

Dietary Fiber  7.7g 31%

Sugars  3.1g

Protein  6.6g

Vitamin A 52% • Vitamin C 7% Calcium 4% • Iron 15%

Nutrition Grade B

* Based on a 2000 calorie diet