No-Bake Fig Tart

I picked up some fresh figs the other day and wanted to use them in a dessert. I am always inspired by Em over at This Rawsome Vegan Life. She makes amazing raw vegan desserts and photographs them beautifully. This dessert was inspired by her site. It has a raw crust, a cream layer (with cooked rice and Sunbutter) and fresh figs on top.

Fig Tart

Crust Ingredients:

1/3 cup raw sunflower seeds (you can use any nut you want, my son is allergic; so we go with seeds)
1 cup oats
1/4 cup flax seeds
6 dates
3 tbsp coconut oil
1 tbsp maple syrup
1/4 tsp salt
3 tbsp warm water

Crust Directions:

Put all of the crust ingredients into a food processor and pulse until it forms a crumbly mixture. Take the mixture and press it into a pie or springform pan. Press it so it evenly covers the bottom and comes just a little up the sides, oh and be sure to eat a little of it along the way - that's what makes cooking fun. Put the crust in the fridge to set while you work on the cream layer.

Cream Layer Ingredients:

1 cup cooked brown rice
1/2 cup Sunbutter or other nut butter
1 tbsp maple syrup
1/2 cup coconut milk (full fat from a can)
1/2 a fresh lemon, juiced

Cream Layer Ingredients:

Put all the cream layer ingredients into a food processor and blend on high until smooth. This takes a little while. Just stop occasionally, scrape down the sides and taste. When it is nice and creamy, it is done. Pour this over the crust in the pan and spread evenly.

Fig Topping:

10 fresh figs, diced

Fig Topping Directions:

Spread the figs on top of the tart and refrigerate for a couple hours to set.

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

Nutrition Facts

Serving Size 78 g

Amount Per Serving

Calories  282 Calories from Fat  122

% Daily Value*

Total Fat  13.5g 21%

Saturated Fat  6.1g 30%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  96mg 4%

Potassium  262mg 7%

Total Carbohydrates  36.0g 12%

Dietary Fiber  5.4g 22%

Sugars  13.7g

Protein  6.0g

Vitamin A 0% • Vitamin C 1% Calcium 5% • Iron 13%

Nutrition Grade B

* Based on a 2000 calorie diet

Vegan Mashed Potatoes

This is my favorite way to prepare vegan mashed potatoes that have a rich flavor. Through trial and error, and some internet research, I learned a couple of tricks that make vegan mashed potatoes that my family loves.

Vegan Mashed Potatoes

Ingredients:

4 large russet potatoes

3 tbsp vegan margarine
1 tsp salt
pepper to taste
1 cup reserved potato water (the water used to boil the potatoes)

Directions:

Wash and quarter the potatoes. I like to leave the peel on, but if you don't then peel them first. Put the cut potatoes in a large stockpot and cover with cold water. Put on the stovetop over medium high heat and bring the potatoes to a boil. Once they are boiling, check the time and start to check them for tenderness after 15 minutes. You want them easily pierced with a fork, but not falling apart. Once the potatoes are tender, get a measuring cup and scoop out a cup of the potato water and reserve it.

Then drain the potatoes. Next, add the margarine and begin to smash the potatoes with a masher. You want to add the margarine before anything else, so it can coat the potatoes before you add salt (otherwise it is like the potatoes absorb the salt and you have to keep adding more). Once the potatoes are mashed, add the salt and continue to mix to combine. Finally, add some of the water used to cook the potatoes, about a fourth cup at a time to get a creamier texture. Taste after you add each fourth cup of water to see if it is to your liking, if not add a bit more of the reserved water. Add pepper and more salt to taste and enjoy.

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

Nutrition Facts

Serving Size 254 g

Amount Per Serving

Calories 220 Calories from Fat 53

% Daily Value*

Total Fat 5.9g 9%

Saturated Fat 1.0g 5%

Cholesterol 0mg 0%

Sodium 469mg 20%

Potassium 1004mg 29%

Total Carbohydrates 38.7g 13%

Dietary Fiber 5.9g 24%

Sugars 2.8g

Protein 4.2g

Vitamin A 5% • Vitamin C 81% Calcium 2% • Iron 7%

Nutrition Grade A-

* Based on a 2000 calorie diet

Nutritional Analysis

French Country White Bean Soup

This soup is easy but tastes like it took some effort. It is very savory and satisfying with a thick rich broth, veggies, and white beans. With fresh bread and a salad, it makes a healthy meal.

French County White Bean Soup

Ingredients:

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

1 carrot, diced
1 stalk celery, diced

1 tbsp nutritional yeast
1/4 tsp thyme
1/2 tsp marjoram

2 cans great northern beans, drained

4 cups vegetable broth
2 cups water

Salt and pepper to taste

Directions:

Warm the olive oil in a stockpot over medium heat. Add the diced onion and cook until the onion softens and turns translucent. Then add the garlic and heat through, while stirring, for one minute. Then add the celery and the carrot and cook for 5 minutes to soften the vegetables.

Next, add the nutritional yeast, thyme, and marjoram. Stir to coat the vegetables with the seasonings. Then add the drained beans, the vegetable broth, and the water. Bring to a boil and let simmer for 20 minutes.

Smash the beans with the back of a spoon on the side of the pan. You are aiming for a chunky and rustic consistency with a rich broth that is thickened by the smashed beans. Serve with a salad and fresh bread.

For 10 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 198 g

Amount Per Serving

Calories 325 Calories from Fat 27

% Daily Value*

Total Fat 3.0g 5%

Saturated Fat 0.7g 3%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 324mg 13%

Potassium 1321mg 38%

Total Carbohydrates 55.3g 18%

Dietary Fiber 17.8g 71%

Sugars 2.8g

Protein 21.2g

Vitamin A 21% • Vitamin C 9% Calcium 16% • Iron 29%

Nutrition Grade A

* Based on a 2000 calorie diet

Kale Salad with Creamy Blue "Cheese" Dressing

Whomever noticed that tahini has a similar flavor to blue cheese, especially when combined with a creamy base like vegenaise is a vegan genius. Last weekend I tried some baked cauliflower wings with a "blue cheese" dressing and it was fantastic. I especially loved the dressing and decided it would be really tasty on some fresh massaged kale. It was fantastic and I have a feeling this recipe will be on repeat through the spring.

Kale Salad with Creamy Blue "Cheese" Dressing

Ingredients:

8 cups of fresh kale (1 large bunch)

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

1 carrot, finely diced
1 stalk celery, finely diced

1/3 cup vegenaise
2 tsp tahini
1 tbsp nutritional yeast
3 tbsp plain unsweetened soy milk
dash of garlic powder

Directions:

Wash the kale and rip it into bite sized pieces, discarding the stems. Then give it a rinse in warm water, let it drain and put the kale pieces into a large mixing bowl. Drizzle the kale with the olive oil, salt and vinegar and massage the kale for 10 minutes. You want to really get in there and vigorously break down the fibers in the kale. It will soften and darken in color.

Then add  the carrot and the celery and toss.

Finally, mix the dressing, which is the vegenaise, tahini, nutritional yeast, soy milk and garlic powder. Toss and enjoy!

Nutrition Facts

Serving Size 128 g

Amount Per Serving

Calories 156 Calories from Fat 89

% Daily Value*

Total Fat 9.9g 15%

Saturated Fat 0.7g 4%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 324mg 14%

Potassium 536mg 15%

Total Carbohydrates 12.0g 4%

Dietary Fiber 2.3g 9%

Sugars 0.9g

Protein 4.1g

Vitamin A 309% • Vitamin C 180% Calcium 13% • Iron 11%

Nutrition Grade A

* Based on a 2000 calorie diet

Seitan in Mushroom Wine Sauce

This makes a wonderful savory meal alongside mashed potatoes. It is high in protein and very satisfying. The idea came from mushroom gravy, but the wine transforms it into a wonderful sauce that brings together the mushrooms and the seitan.

Seitan in Mushroom Wine Sauce

Ingredients:

1 tbsp olive oil

1/2 yellow onion, diced small

2 cloves garlic, minced

8 oz fresh button mushrooms, sliced

1/2 tsp salt

1 tsp thyme

1/4 tsp black pepper

8 oz sliced seitan, cut into bite-sized pieces

2 tbsp corn starch

1/2 cup red wine

2 cups vegetable broth

Directions:

Heat the olive oil in a non-stick pan over medium high heat. Add the diced onion and sauté until the onion is soft, which takes 5-7 minutes or so. Next, add the garlic and stir that to heat through and combine for a minute or two.

Now add the mushrooms, salt, thyme and black pepper to the pan and cook, stirring occasionally until the mushrooms have released their juices and begun to soften up. Once the mushrooms have started to cook down, add the sliced seitan. and stir-fry until it is heated through. 

Add the two tablespoons of cornstarch to the pan and stir to coat the mushrooms and seitan with the cornstarch. Then add the wine and let it cook until the wine is almost evaporated. Finally, stir in the 2  cups of vegetable broth and let it simmer over low heat until it thickens. Mine to 25 minutes to reach a nice consistency.

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

Nutrition Facts

Serving Size 288 g

Amount Per Serving

Calories 225 Calories from Fat 42

% Daily Value*

Total Fat 4.7g 7%

Saturated Fat 1.1g 6%

Cholesterol 0mg 0%

Sodium 1052mg 44%

Potassium 228mg 7%

Total Carbohydrates 6.4g 2%

Dietary Fiber 2.3g 9%

Sugars 1.4g

Protein 31.4g

Vitamin A 0% • Vitamin C 4% Calcium 1% • Iron 9%

Nutrition Grade C

* Based on a 2000 calorie diet

Baked Banana Steel Cut Oats

I have mentioned my love of banana bread on this blog before....I really, really seriously love it! It smells good, is wonderfully comforting, and is like a dessert for breakfast. These baked oats have the flavor of banana bread and a texture similar to rice pudding. Another dessert-like breakfast, but this one is really good for you with the whole grains and the sweetness from the banana.

Baked Banana Steel Cut Oats

Ingredients:

1 tsp vegan margarine
1 1/2 cups steel cut oats

1 cup smashed ripe banana (2 large bananas)
1/4 cup maple syrup
1/4 tsp cinnamon
2 cups soy milk
2 1/2 cups water
1 tsp vanilla
dash of salt

Directions:

Pre-heat your oven to 375 degrees. Spray a 2 quart casserole dish with cooking spray and set aside.

Heat the margarine in a medium sized saucepan oven medium heat, and once it is melted add the steel cut oats. Toast the oats in the margarine until they begin to smell fragrant.

Next, add all of the remaining ingredients which is the banana, maple syrup, cinnamon, soy milk, water, vanilla and salt. Bring it to a boil and let it simmer for 5-7 minutes over low heat, while stirring continuously to break up any clumps and keep it from sticking.

Pour the oat mixture into the prepared casserole dish and cover with a lid or with foil. Bake for 35 minutes. Let cool and enjoy!

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

Nutrition Facts

Serving Size 191 g

Amount Per Serving

Calories  149 Calories from Fat  24

% Daily Value*

Total Fat  2.7g 4%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  61mg 3%

Potassium  256mg 7%

Total Carbohydrates  27.7g 9%

Dietary Fiber  2.7g 11%

Sugars  12.1g

Protein  4.3g

Vitamin A 1% • Vitamin C 4% Calcium 3% • Iron 7%

Nutrition Grade B-

* Based on a 2000 calorie diet