Pumpkin Bran (Brankin) Muffins

These muffins are part pumpkin muffin and part bran muffin. They are not too sweet and make a great breakfast with some mixed nuts, coffee and fresh fruit.

Pumpkin Bran (Brankin) Muffins

Ingredients:

1/2 cup raisins

1 cup soy milk
2 tsp vinegar

1 tbsp flax meal
3 tbsp water

1 1/2 cups wheat bran

1/4 cup vegetable oil
1/2 cup vegan sugar
1 tbsp molasses
3/4 cup pumpkin

1 cup all purpose flour
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp allspice

Directions:

Preheat your oven to 375 degrees, and spray a muffin tin with cooking spray.

Pour hot water over the raisins and let them soak to plump up while you prepare the muffin batter.

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

Combine the flax meal with the 3 tbsp of water, stir well, and set aside to let thicken.

Stir the bran into the curdled soy milk and let it soak to soften the bran.

Next, combine the vegetable oil, vegan sugar, molasses and pumpkin and stir well to completely combine these ingredients.

Then mix the remaining dry ingredients in a large mixing bowl which are the flour, baking soda, baking powder, salt, cinnamon, nutmeg, and allspice.

Distribute the batter evenly in the prepared muffin tin, and bake for 18-20 minutes.

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

Nutrition Facts

Serving Size 80 g

Amount Per Serving

Calories 167 Calories from Fat 50

% Daily Value*

Total Fat 5.6g 9%

Saturated Fat 1.0g 5%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 214mg 9%

Potassium 271mg 8%

Total Carbohydrates 29.7g 10%

Dietary Fiber 4.4g 18%

Sugars 13.9g

Protein 3.4g

Vitamin A 48% • Vitamin C 1% Calcium 4% • Iron 10%

Nutrition Grade A

* Based on a 2000 calorie diet

Enchilada Casserole

This casserole has just the right amount of spicy, savory, and "cheesy" flavor from the nutritional yeast. It is a super satisfying vegan dish that we really enjoy. It is great leftover, too.

Enchilada Casserole

Filling Ingredients:

1 tsp olive oil
1/2 medium yellow onion, chopped
1 garlic clove, minced

1/2 cup vegetable broth (I use Better Than Bouillon)
1/2 cup nutritional yeast
1/2 cup salsa
1 tsp paprika
1/2 tsp salt
12 oz textured vegetable protein (TVP) - I prefer Boca Crumbles

Filling Directions:

Heat the oil in a non-stick frying pan over medium heat. Add the onion and let it cook down and soften, while stirring occasionally. Then add the garlic and let that heat through for about a minute. Then add the nutritional yeast, salsa, paprika, salt, and the TVP. Stir to combine and let simmer while you prepare the enchilada sauce. You want it to cook down until most of the liquid has evaporated, but the mix is not dried out. Remove from the heat and reserve until you are ready to assemble the enchiladas.

Enchilada Sauce Ingredients:

2 tbsp vegetable oil
2 tbsp flour

2 tbsp chili powder
2 cups cold water

1/2 tsp cumin
1 tsp oregano
1 tsp salt
1 garlic clove, minced
5.5 oz can of V8

Enchilada Sauce Directions:

Heat the vegetable oil in a large non-stick pan over medium heat and add the flour. Stir to combine into a past and it heat through until the flour smells toasty. Add the red chili powder and stir to incorporate into the flour mixture (it will make a thick paste), be careful not to let it burn. Slowly pour the cold water into the pan with the flour, while stirring constantly to break up any clumps. Let it cook down until it thickens into a gravy-like consistently, while stirring frequently. Once it has thickened, add the cumin, oregano, salt, garlic clove, and V8. Stir and let it heat through for a couple minutes more. Lower the heat to warm and stir occaisionally until you are ready to assemble the enchiladas.

Enchilada Ingredients:

12 corn tortillas
Enchilada Filling
Enchilada Sauce
Sliced Black Olives

Enchilada Casserole Directions:

Preheat your oven to 425 degrees. Spray a rectangle baking dish with cooking spray. Take two of the corn tortillas and dip them one at a time into the enchilada sauce. Lay these on the bottom of the baking dish. Spread a thin layer of the filling over the corn tortillas and repeat until all the tortillas and filling have been used. Pour any remaining sauce over the top of the casserole. Cover with foil and bake for 30 minutes until it is heated through.

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

Nutrition Facts

Serving Size 218 g

Amount Per Serving

Calories 223 Calories from Fat 59

% Daily Value*

Total Fat 6.5g 10%

Saturated Fat 1.1g 5%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 841mg 35%

Potassium 515mg 15%

Total Carbohydrates 30.8g 10%

Dietary Fiber 8.5g 34%

Sugars 1.9g

Protein 17.7g

Vitamin A 18% • Vitamin C 14% Calcium 10% • Iron 25%

Nutrition Grade A

* Based on a 2000 calorie diet

Steamed Kale with Tahini Dressing

This guy has the right idea with his t-shirts. Kale is getting a lot of well deserved attention lately. It is an amazing nutritional powerhouse and I always feel good when I eat it.

Wanting a new flavor profile for this veggie, I took this recipe from Whole Foods, morphed it with the information from this site about how to best prepare it and added my own spin on it. It was so good; creamy and tangy with just a hint of heat... yum!

Because this dish has both tahini and sunflower seeds it is also good for seed cycling (awesome for regulating hormones). Yeah for natural home remedies.

Steamed Kale with Tahini Dressing

Ingredients:

5 cups packed chopped kale - about 1 bunch (see below for more on prepping the kale)

2 Tbsp lemon juice (plus extra for sprinkling on kale)
pinch of cayenne pepper
1/2 tsp dijon mustard
1 tsp flax oil
2 Tbsp tahini
1/2 tsp soy sauce

1 Tbsp nutritional yeast
1 Tbsp toasted sunflower seeds

Directions:

I like to give my produce a quick vinegar bath with about a gallon of water to 1/4 cup vinegar. I just appreciate the extra bit of clean I feel I am getting that way.
Then rinse and shake off excess water. Next, cut the leaves into about 1/2" pieces and the stems into 1/4" pieces for even steaming. Then sprinkle the kale with a little lemon juice and let it rest for 5 minutes.

Start water boiling in a pan with a steamer basket inserted over the water.

Make the dressing by combining the lemon juice, cayenne, dijon, flax oil and tahini. I did this by putting the dressing ingredients in a
glass jar and shaking vigorously.

After 5 minutes when your kale has rested and your water is boiling put the chopped kale in the steamer basket, cover and let steam for 5 minutes. Then put the kale into a mixing bowl, dress with the dressing and sprinkle nutritional yeast and sunflower seeds over it.

For 3 servings:

Nutrition Facts

Serving Size 140 g

Amount Per Serving

Calories 149 Calories from Fat 70

% Daily Value*

Total Fat 7.7g 12%

Saturated Fat 1.0g 5%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 123mg 5%

Potassium 693mg 20%

Total Carbohydrates 15.9g 5%

Dietary Fiber 3.6g 14%

Protein 7.0g

Vitamin A 344% • Vitamin C 231% Calcium 20% • Iron 19%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional analysis from caloriecount.about.com

Pumpkin Chocolate Chip Cookies

I had some extra pumpkin and decided to use it to make pumpkin chocolate chip cookies. I had heard of them, but hadn't tried them before so I looked at this recipe and this recipe and then did some vegan voodoo to come up with this all plant-based recipe.

They turned out soft and chewy and super yummy.

Pumpkin Chocolate Chip Cookies

Ingredients:

1/2 cup coconut oil (at room temperature) or vegetable oil
1/2 cup vegan sugar
1/2 cup vegan brown sugar
1 tbsp flax meal
1 cup canned pumpkin
2 tsp vanilla

2 cups flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 tsp cinnamon

1/2 cup vegan chocolate chips

Directions:

Preheat your oven to 350 degrees.

Combine the wet ingredients in a small bowl which are the oil, sugars, flax, pumpkin, and vanilla.

In a large mixing bowl combine the dry ingredients which are the flour, baking powder, baking soda, salt and cinnamon. I like to mix the baking powder, baking soda, and salt in a measuring cup first to be sure there are no clumps and then add that to the flour. Stir to combine well.

Add the wet ingredients to the dry and stir until just combined. Add the chocolate chips and mix.

Drop by rounded tablespoons onto a greased cookie sheet, and press into a cookie shape. Bake for 8-10 minutes.

For 18 cookies. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 49 g

Amount Per Serving

Calories 171 Calories from Fat 70

% Daily Value*

Total Fat 7.8g 12%

Saturated Fat 6.2g 31%

Trans Fat 0.0g

Cholesterol 1mg 0%

Sodium 143mg 6%

Potassium 98mg 3%

Total Carbohydrates 24.1g 8%

Dietary Fiber 1.1g 4%

Sugars 12.2g

Protein 2.0g

Vitamin A 43% • Vitamin C 1% Calcium 3% • Iron 6%

Nutrition Grade D+

* Based on a 2000 calorie diet

Coconut Oil for Hair and Body

This stuff is just awesome. You can use it on your body in so many ways. Some of my favorites are hair shine, lip and body balm, and sugar scrubs.

To add shine to your hair just melt a little coconut oil between your palms and run your hands through your hair. I do this as my very last step after I have styled my hair. For a deep treatment a few times per month add coconut oil to damp or dry hair. I prefer damp hair as it seems to help the coconut oil spread more easily. Again, warm the coconut oil between your palms and distribute through your hair. Use enough to coat your hair with a thin layer. Then cover with a shower cap or wrap your hair in a towel. You want to leave the coconut oil in for at least 30 minutes, but can go as long as overnight if you want. Then simply wash your hair well to get the oil out. It really does condition and add shine to your hair.

To use it as a lip and body balm I put a couple tablespoons into a small container and put the closed container in a warm water bath to soften the coconut oil. Then I add just a couple of drops of essential oil and mix it in. Peppermint, lemon, and sweet orange are good ones to use for this. Then it hardens back up and can be used to sooth chapped lips and dry skin.

I love coconut oil in sugar scrubs. Sugar is great in a scrub because salt can sting any sores or cuts you have. Blend slightly warmed coconut oil with sugar. Add a drop of food coloring and a drop of essential oil to add a pretty tint and yummy smell. I have also used dried herbs in addition to the essential oil with great results. I have used dried rosemary, eucalyptus, and lavender and was very happy with them. A coconut oil scrub is thick and luxurious. It leaves your body very soft and is just fun to use as the coconut oil melts in your hands. Last year I mixed up a big batch of sugar and salt scrubs in two different scents and put them in cute jars for holiday gifts.

Rustic Turnip Soup

Last weekend I picked up some root vegetables and decided to use them in a turnip soup that I could eat during the week.  As the weather cools off more and more, I get in the mood for warm soup.  Turnips can be bitter so the carrots and parsnip bring some balance. This soup is earthy, filling, and really hits the spot.

Ingredients:
2 Tbsp margarine ( I like Earth Balance)
1 clove garlic
3 turnips
1 parsnip
2 carrots
2 leeks
2 potatoes
pinch of rubbed thyme
pinch of nutmeg
1/2 cup plain unsweetened soy milk
6 cups vegetable broth
salt and pepper to taste

Directions:

Melt the margarine in a deep soup pot.  Mince the clove of garlic and add it to the pot.  Clean, peel and chop all the veggies into bite size pieces.  Add the veggies to the pot to heat for about 5 minutes.  Add the thyme and nutmeg and give it a stir.  Next add the vegetable broth.  Bring to a boil, reduce the heat to low and let simmer for 25-30 minutes.

Once the veggies are soft add the soy milk and use a potato masher to smash some of the veggies right in the pot.  This will give your soup a rustic feel, with the smashed veggies thickening the broth and some chunks still left for texture.

Add salt and pepper to taste.

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

Nutrition Facts

Serving Size 352 g

Amount Per Serving

Calories 151 Calories from Fat 46

% Daily Value*

Total Fat 5.1g 8%

Saturated Fat 0.8g 4%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 666mg 28%

Total Carbohydrates 20.7g 7%

Dietary Fiber 3.7g 15%

Sugars 6.4g

Protein 5.6g

Vitamin A 61% • Vitamin C 45% Calcium 5% • Iron 8%

Nutrition Grade A

* Based on a 2000 calorie diet

Dehydrated Crab Apples

My neighbor has a beautiful crab apple tree that was covered with apples earlier this fall.  Not wanting them to fall on his lawn, he was happy to share.  Not wanting them to go to waste, I googled how to make crab-apple jelly and gave it a shot.  Several jars of jelly later, and there were still tons of crab apples.  So I decided to try dehydrating them.

Looking back, I am not sure it was worth the effort.... it takes a lot to prep these little fruits.  On the other hand, the results are very pretty and they have a yummy sweet-tart taste.

Ingredients:
Crab apples
3 cups water
1/4 cup lemon juice
1 Tbsp agave or maple syrup

Directions:
Gather the crabapples (I went for the best looking and largest ones to get the most "meat" on them).  Wash them in water and then cut off both the flower and stem ends.  At this point slice them into rounds and use a toothpick to push out the seeds.

Combine about 3 cups of water with lemon juice and sweetener.  Add sliced crabapples to soak.  This prevents browning and adds another dimension of flavor to the apples.  I soaked them for 10 - 15 minutes.

Layer the apples on the dehydrator trays and dry according to dehydrator directions.