Ginger Miso Tofu Noodle Bowl (v, gf)

by joycevandenbergporterFebruary 22, 2022

The Japanese have known the health benefits of miso and scallions and have used miso soup to cure the common cold since ancient times, kind of like a vegetarian version of homemade chicken soup. We have all had miso soup in Japanese restaurants, that savory broth with tiny cubes of tofu and thinly sliced scallions floating on top. Usually, in restaurants we consider it as a small starter before the main courses arrive but in Japan miso soup is a staple and eaten for breakfast and throughout the day loaded with eggs, fish and other garnishes. So I figure that they must be onto a good thing and decided to create a miso soup that is simple to make but worthy of being a main course for lunch or dinner, and I came up with this Ginger Miso Tofu Noodle Bowl. For more on using miso soup to cure the common cold check out this article:

http://robvenaacupuncture.com/2011/09/24/miso-soup-an-ancient-remedy-for-the-common-cold/

It is delicious and satisfying and can be made spicy or mild depending on tastes. I simmered bok choy, carrots, snow peas and cubes of tofu in miso broth and then served them over rice noodles. I offered a selection of garnishes which, in my opinion, really makes the dish. Not surprisingly, everyone’s noodle bowl looked different. This is a good time to try the hot new Korean hot sauce, Go-Ku Jang.

What is miso anyway? Miso is a Japanese word that means “fermented beans”, which are almost always soybeans, although other grains can be added to achieve certain flavors, resulting in many different varieties of miso available. I used a white miso, which is lighter in color and milder in flavor, however any kind of miso will work just as well. Miso is a good source of fiber and protein and a great way to increase your nutrient intake while you think you are just adding flavor. In fact, adding two tablespoons of miso to a soup or stir-fry, is the equivalent of approximately one-quarter cup of a legume(like lentils). Miso is also a very good source of copper, manganese and a good source of vitamin K, zinc, phosphorus, and omega-3 fatty acids. It also has naturally occurring pro-biotics, those beneficial bacteria that are so good for our bellies.

TIPS: Making miso broth is easy but you can also find miso broths already prepared or in dried form that are pretty tasty too. When purchasing both tofu and miso, make sure they are labelled organic since a wide majority (90% in the U.S.) of soy based products are made from genetically modified soybeans, those dasterdly GMO’s which are to be avoided at all costs. Miso is generally simmered on medium or medium low to prevent the loss of nutrients, so don’t let your soup boil! One last tip, noodles tend to get soft and mushy if left sitting in broth, so add them to the broth just before serving.

GINGER MISO TOFU NOODLE BOWL

8 oz medium width rice noodles (or soba)
3-4 Tbsn shiro miso (white fermented-soybean paste)
6 cups vegetable broth (or water)
1 tsp fresh ginger, minced (or ginger paste) or more to taste
1 lb extra firm organic tofu
2 carrots, roughly chopped or sliced
1 cup snowpeas
2 bok choy, sliced in half lengthwise

TOPPINGS (all optional)
3-4 scallions, sliced into rings
3-4 radishes, thinly sliced
1-2 red chili peppers(or sweet mini red peppers), thinly sliced into rings
2 Tbsn cilantro, roughly chopped

Place miso in a small bowl with hot water and stir until dissolved.

Prepare noodles as directed, rinse with cold water and divide among four bowls

Prepare all soup ingredients. Cut tofu into cubes and let drain on paper towels. Slice bok choy in half or in quarters lengthwise. Cut carrots into bite sized pieces and string snowpeas.

Prepare all toppings. Include Sriracha or Go-Chu Jang.

Pour miso and remaining vegetable broth into a stockpot or wide saucepan. On medium heat, simmer carrots for about a minute, then add bok choy, snowpeas and tofu and simmer about five minutes. Don’t let it boil or some of the nutrients in the miso will be lost.

Spoon vegetables between the four bowls and pour in the broth.

Top with radishes, scallions, chili peppers and cilantro, as desired. Sriracha is also a great spicy addition.

Ginger Miso Tofu Noodle Bowl

Servings: 4
Time: 20 minutes
Difficulty: easy
Print

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8 oz medium width rice noodles (or soba)
3-4 Tbsn shiro miso (white fermented-soybean paste)
6 cups vegetable broth (or water)
1 tsp fresh ginger, minced (or ginger paste) or more to taste
1 lb extra firm organic tofu
2 carrots, roughly chopped
1 cup snowpeas
2 bok choy, sliced in half lengthwise

TOPPINGS (all optional)
3-4 scallions, sliced into rings
3-4 radishes, thinly sliced
1-2 red chili peppers(or sweet mini red peppers), thinly sliced into rings
2 Tbsn cilantro, roughly chopped

Place miso in a small bowl with hot water and stir until dissolved.
Cut tofu into cubes and let drain on paper towels.
Prepare noodles as directed, rinse with cold water and divide among four bowls
Prepare all soup ingredients and toppings.
Pour miso and remaining vegetable broth into a stockpot or wide saucepan.
On medium heat, simmer carrots for about a minute, then add bok choy, snowpeas and tofu and simmer about five minutes
Spoon vegetables between the four bowls and pour in the broth.
Top with radishes, scallions, chili peppers and cilantro, as desired. Sriracha is also a great spicy addition.

Harvest Vegetable Tart

by joycevandenbergporterNovember 22, 2021

A tart is really just a fancy casserole and this beauty takes advantage of the exquisite red/orange palate of fall by using colorful root vegetables cut into small leaf shapes using cookie cutters to create an Autumn motif. It happens to be savory and delicious too! It would look great on your Thanksgiving table…

The original inspiration for this recipe was filled with three kinds of cheese which sounds delicious but I was looking for something less caloric and more savory. I opted to braise the leftover bits of veggies in olive oil and vegetable broth with shallots and garlic for a flavorful, lower fat tart filling. I also added coconut milk for creaminess and parmesan for its nutty and salty flavors, but next time I will omit the coconut milk and spread a nice layer of Kite Hill Ricotta Cheese(vegan) over the braised veggies before adding the leaves.

I have had this set of leaf cookie cutters for so long that I don’t remember where I got them but they are still available for sale: 7 Piece Leaf Cookie Cutters. William Sonoma and other gourmet kitchen and restaurant supply stores have a good selection too. They are worth having in your kitchen arsenal to decorate pies, casseroles or yes, even to make cookies.

Root vegetables are decidedly homely from the outside, but once you remove their rough exterior, they are positively lovely, an entire array of jewel tones. I chose my veggies for their variety of colors and flavors. In fact, their brilliant colors show us what a storehouse of nutrients they are. Since they grow underground, they absorb a tremendous amount of nutrients directly from the soil which includes a variety of vitamins, minerals and phytonutrients. Click through for 5 Reasons To Eat More Root Vegetables

Parsnips are a funny veggie and actually get a little bit sweet when cooked. If you don’t like them, substitute another veggie or regular potatoes, especially in the tart filling. Actually, you can use any combination of root vegetables that you like. Just beware that red and purple veggies may stain wood cutting boards and fingers… heads up.

TIPS: I found it helpful to use a potholder to protect my hands when pressing the cookie cutters into the veggies. Also, I opted to not use the purple carrot ‘scraps’ in the tart filling as it leaches pink liquid turning the whole filling pink and unappetizing. (Yep, found out the hard way) Other options would be to omit the coconut milk and parmesan and dot with goat cheese or vegan ricotta (I recommend Kite Hill Ricotta and Vio Life Just Like Parmesan) before topping with the leaves.

HARVEST VEGETABLE TART

1 single pie crust
1 butternut squash*
1-2 purple carrots*
1-2 parsnips*
1 large sweet potato*
4 tablespoons olive oil, divided
3 medium shallots, minced
4 cloves garlic, minced
1 cup vegetable broth
2 tsp flour
1 can full fat coconut milk or 1 cup vegan ricotta
1/2+ cup shredded parmesan (optional)
1/2 tsp dried thyme
salt and pepper to taste

Pre heat oven to 375. Peel and slice squash neck into 1/4 inch rings.

Using a cookie cutter, press firmly into squash. I recommend using a potholder to make pressing down easier on your hands.

Peel and slice remaining root vegetables, using various leaf shapes. Reserve veggie ‘scraps’.

Line one or two baking sheets with parchment paper or foil. Arrange the leaves on the baking sheets. If your cookie cutters have large and small shapes, separate them as they may have different cooking times. Spray or brush with olive oil and sprinkle lightly with salt. My cookie cutters are small and I had about 70 leaves.

Prebake the leaves until they are tender enough to pierce with a knife tip, but not so tender that they fall apart, about 15 minutes. Larger leaves may need another 5 minutes. Let cool.

Saute shallots until lightly browned in 2 tablespoons olive oil. Add garlic.

Gather the veggie scraps and dice. You should have about 6 cups of veggies. Don’t include purple carrot scraps as they will turn everything pink. Add to the shallots along with vegetable broth. Simmer 10 minutes with the lid off. Add more broth if necessary but liquid should mostly evaporate.

Veggies should be soft but still somewhat firm. They will cook again in the tart pan. Stir in 2 tsp of flour and then add coconut milk, herbs and parmesan (if using).

Roll out pastry dough and place it in a tart pan, pressing gently into the bottom. Roll the pin over the top to cut the dough to fit the pan.

Pour vegetable filling into pie crust and spread evenly with a spoon.

Arrange the leaf shapes onto the top of the filling, covering any gaps until entire tart is covered. Spray or brush with olive oil. Sprinkle with more parmesan, if desired.

Bake tart for 35-45 minutes. Let cool slightly before cutting. Serve with a crisp green salad. Enjoy!

HARVEST VEGETABLE TART

Servings: 4-6
Time: 90 minutes
Difficulty: easy
Print

1 single pie crust
1 butternut squash*
1-2 purple carrots*
1-2 parsnips*
1 large sweet potato*
4 tablespoons olive oil, divided
3 medium shallots, minced
4 cloves garlic, minced
1 cup vegetable broth
2 tsp flour
1 can full fat coconut milk
1/2+ cup shredded parmesan (optional)
1/2 tsp dried thyme
salt and pepper to taste

Pre heat oven to 375. Peel and slice squash neck into 1/4 inch rings.
Using a cookie cutter, press firmly into squash. I recommend using a potholder to make pressing down easier on your hands.
Peel and slice remaining root vegetables, using various leaf shapes. Reserve veggie ‘scraps’.
Line one or two baking sheets with parchment paper or foil. Arrange the leaves on the baking sheets. If your cookie cutters have large and small shapes, separate them as they may have different cooking times. Spray or brush with olive oil and sprinkle lightly with salt.
Prebake the leaves until they are tender enough to pierce with a knife tip, but not so tender that they fall apart, about 15 minutes. Larger leaves may need another 5 minutes. Let cool.
Saute shallots until lightly browned in 2 tablespoons olive oil. Add garlic.
Gather the veggie scraps and dice. You should have about 6 cups of veggies. Don’t include purple carrot scraps as they will turn everything pink. Add to the shallots along with vegetable broth. Simmer 10 minutes with the lid off. Add more broth if necessary but liquid should mostly evaporate.
Veggies should be soft but still somewhat firm. They will cook again in the tart pan. Stir in 2 tsp of flour and then add coconut milk, herbs and parmesan (if using).
Roll out pastry dough and place it in a tart pan, pressing gently into the bottom. Roll the pin over the top to cut the dough to fit the pan.
Pour vegetable filling into pie crust and spread evenly with a spoon.
Arrange the leaf shapes onto the top of the filling, covering any gaps until entire tart is covered. Spray or brush with olive oil. Sprinkle with parmesan, if desired.
Bake tart for 35-45 minutes. Let cool slightly before cutting. Serve with a crisp green salad. Enjoy!

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Portobello Mushroom Wellington

by joycevandenbergporterNovember 18, 2021

This vegan Portobello Wellington is pretty enough to serve as a main course for Thanksgiving or Christmas. It features layers of rich beluga lentils, whole portobello mushrooms and sauteed garlic spinach. I created this dish a couple of years ago while looking for a non-turkey main course for Thanksgiving. The dish was a huge success, pretty AND delicious. This year I will be making Mushroom Wellington again but with a gluten free crust. Just add mashed potatoes and cranberry sauce and you’re good to go! 🙂

A traditional Beef Wellington is a fillet steak coated with pâté and duxelles, which is then wrapped in pastry and baked. In this reimagined vegan version, whole portobellos stand in for the ‘steak’ and the lentils with shallots and garlic would be the ‘pate’ with duxelles, which is just a fancy name for mushrooms sautéed with onions, shallots and garlic. The flavor combination of the three layers worked so well together in creating a flavorful but still juicy filling. I cooked the lentils in vegetable broth for more flavor. Of course, adding sauteed shallots and garlic to the black lentils gave them an even richer taste. They were a great first layer. Then I placed whole sauteed portobello mushrooms as the middle later and topped with spinach sauteed in garlic.

Except for the pretty crust, which is what makes this a holiday worthy dish, all of the ingredients add flavor and nutritional value. Spinach and mushrooms are high in food value, including fiber, vitamins and minerals, plus protein. They also have zero or low amounts of fat, cholesterol, carbs and sugars. If I were going to make my own crust, I would try a recipe using white whole wheat flour like this one from King Arthur Flour or this gluten free onehttps://www.kingarthurbaking.com/recipes/gluten-free-classic-double-pie-crust-recipe. Last time I made this on a whim, so I cheated with pre-made crusts. It happens…

I chose black lentils, also called Beluga lentils due to their resemblance of black caviar, because I find them the richest in flavor and their texture remains firm when cooked. However, brown or green lentils would work well here too. They are also quite healthy. 100 grams of cooked lentils contains 116 calories, 9.02 g of protein, .3 g of fat and 9.02 g of fiber. They are also rich in minerals and vitamins. Click for MORE info.

TIPS: This recipe is easy to prep a day or so ahead of time and assemble just before cooking. Just prepare the lentil mixture and saute and drain the mushrooms and the spinach, then place in the refrigerator in airtight containers until ready to assemble. You can preform them into log shapes before refrigerating for easier assembly. For those who really like to plan ahead, you could probably assemble the whole thing a day or two ahead and refrigerate until you are ready to bake. One word of warning, don’t keep it warm in the oven as the spinach gets overcooked.

PORTOBELLO WELLINGTON

Note: This recipe can be made with 3 or 4 large portobello mushrooms. The 3 mushroom wellington will fit in an 18″ baking sheet, while a 4 mushroom one needs a 21″ pan. The recipe is for both. For the larger wellington, use the larger quantities.

1-1 1/4 cup black lentils (or brown)
4-5 cups vegetable broth (optional)
3-4 large portabello mushrooms
3-4 large shallots peeled and minced
4-6 cloves garlic, minced (divided)
3 Tbs olive oil (divided)
8-12 oz fresh spinach (3- 4 cups)
2 – 3 blocks or rolls of pastry dough (or puff pastry, if preferred)
1/4 cup vegan butter or soy milk (as pastry wash)
salt and pepper to taste

Cook lentils in vegetable broth for more flavor (optional) following instructions on package. Remove from heat and let cool. Trim mushroom stalks if needed and wipe caps clean with a damp paper towel. Do not immerse in water.

Heat 1 Tablespoon olive oil in a skillet and place the mushrooms, top side down. Cook on medium heat for about 5 minutes. Turn them over and cook for another 5 minutes or until you hear the water release and sizzle in the pan. Remove from the heat, and drain on paper towel cap side up as they will release liquid as they cool.

In the mushroom skillet, heat 1 Tablespoon olive oil and half of garlic, lightly saute spinach. Just cook until wilted and liquid releases. If you decided to use frozen spinach, squeeze out as much water as possible. Remove from heat and let cool

Saute shallots in 1 Tablespoon olive oil until lightly browned. Add remaining garlic and cooked lentils. Stir to combine. Taste and add salt and pepper if needed. Remove from heat and let cool.

Once cool enough, you should be able to form it into a log. If you can’t, it’s probably too wet, so return it to the stove or put it in the refrigerator to firm up.

Roll out pastry dough into any shape you prefer to make both a top and bottom crust. I used 4 pre-made pie crusts and rolled 1 1/2 together to make the long traditional Wellington shape, however, you can make it a circle, square or rectangle.

Place bottom crust on a parchment lined baking sheet. Form lentil log in center of bottom crust and pat into shape

Arrange mushrooms on top of lentils, cap side up

Top evenly with the sauteed spinach. Pat into as smooth a shape as possible for best results

Place top crust over your lentil, mushroom, spinach creation and smooth it with your fingers.

Cut around the Wellington using a sharp knife or pizza cutter, leaving a generous 1 inch margin.

Using a fork, firmly press the two edges closed going all the way around.

Cut shapes with a cookie cutter to decorate the top if you like. Leaves would be pretty too. Save any leftover dough for future use.

Brush the pastry with melted vegan butter or soy milk and poke air holes with a fork.

Bake at 400 degrees for about 30 to 40 minutes, or until the crust is golden brown. If the edges start getting too brown, cover them with strips of aluminum foil. Serve immediately or at room temperature.

Portobello Wellington

Servings: 6-8
Time: 120 minutes
Difficulty: easy
Print

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Note: This recipe can be made with 3 or 4 large portobello mushrooms. The 3 mushroom wellington will fit in an 18″ baking sheet, while a 4 mushroom one needs a 21″ pan. The recipe is for both. For the larger wellington, use the larger quantities.

1-1 1/4 cup black lentils (or brown)
4-5 cups vegetable broth (optional)
3-4 large portabello mushrooms
3-4 large shallots peeled and minced
4-6 cloves garlic, minced (divided)
3 Tbs olive oil (divided)
8-12 oz fresh spinach (3- 4 cups)
2 – 3 blocks or rolls of pastry dough
1/4 cup vegan butter or soy milk (as pastry wash)
salt and pepper to taste

Cook lentils in vegetable broth for more flavor (optional) following instructions on package. Remove from heat and let cool.
Trim mushroom stalks if needed and wipe caps clean with a damp paper towel. Do not immerse in water.
Heat 1 Tablespoon olive oil in a skillet and place the mushrooms, top side down. Cook on medium heat for about 5 minutes. Turn them over and cook for another 5 minutes or until you hear the water release and sizzle in the pan. Remove from the heat, and drain on paper towel cap side up as they will release liquid as they cool.
In the mushroom skillet, heat 1 Tablespoon olive oil and half of garlic, lightly saute spinach. Just cook until wilted and liquid releases. If you decided to use frozen spinach, squeeze out as much water as possible. Remove from heat and let cool
Saute shallots in 1 Tablespoon olive oil until lightly browned. Add remaining garlic and cooked lentils. Stir to combine. Taste and add salt and pepper if needed. Remove from heat and let cool. Once cool enough, you should be able to form it into a log. If you can’t, it’s probably too wet, so return it to the stove or put it in the refrigerator to firm up.
Roll out pastry dough into any shape you prefer to make both a top and bottom crust. I used 4 pre-made pie crusts and rolled 1 1/2 together to make the long traditional Wellington shape, however, you can make it a circle, square or rectangle.
Place bottom crust on a parchment lined baking sheet
Form lentil log in center of bottom crust and pat into shape
Arrange mushrooms on top of lentils, cap side up
Top evenly with the sauteed spinach. Pat into as smooth a shape as possible for best results
Place top crust over your lentil, mushroom, spinach creation and smooth it with your fingers.
Cut around the Wellington using a sharp knife or pizza cutter, leaving a generous 1 inch margin.
Using a fork, firmly press the two edges closed going all the way around.
Cut shapes with a cookie cutter to decorate the top if you like. Save and leftover dough for future use.
Brush the pastry with melted vegan butter or soy milk and poke air holes with a fork.
Bake at 400 degrees for about 30 to 40 minutes, or until the crust is golden brown. If the edges start getting too brown, cover them with strips of aluminum foil.

Best Pasta with No Cook Tomato Sauce

by joycevandenbergporterAugust 2, 2021

What could be easier than tossing warm pasta with fresh tomatoes, basil and olive oil? This is a delicious NO COOK sauce that I have been making for ten years or so. It is really delicious! I no longer have the original recipe for this ‘sauce’ and usually only think about making it later in the summer when I have too many tomatoes on my windowsill on the verge of getting overripe. This recipe is a great use for tomatoes that are a bit past their prime and starting to get a mealy texture. Of course, the better quality tomatoes, the more delicious the sauce but you can slip in an overripe tomato or two and it will work out just fine. You can also add a few cherry tomatoes if you wish. I just use what I have on hand, but the more colorful the variety of tomatoes, the better. Just dice the tomatoes, add a clove of minced garlic, sliced or chopped basil and oregano, drizzle with olive oil and let sit on the counter at room temperature for one to three hours. All the flavors combine and transform raw tomatoes into a deliciously fresh sauce. Sometimes I add fresh mozzarella for a Caprese type pasta or sprinkle with grated or shaved parmesan but it is just as good on its own. Great vegan cheese choices are Miyoko’s Vegan Mozz and Vio Life Just Like Parmesan.

There is some debate whether tomatoes are more nutritious raw or cooked. Usually cooking vegetables reduces their nutritional value as vitamins are lost during the cooking process, however, it looks like tomatoes may be different. Cooking tomatoes reduces the amount of vitamin C but may increase the amount of lycopene (a phytochemical with antioxidant properties) that can be absorbed by our bodies. So I think its a toss up. You can lightly sauté this sauce if you prefer but I love the simplicity of leaving it raw as nature intended. It can be served immediately, warmed by the hot pasta or at room temperature.

TIP: Garlic lovers beware! For those of us who pile on the garlic, be forewarned. Since this sauce is not cooked, the garlic does not mellow and sweeten the same way it does when cooked, so don’t use the same amount you would in a cooked sauce and make sure you finely mince. For gluten free substitute a GF pasta. There are so many good options out there now! Easy peasy…

Spaghetti with Fresh Tomatoes and Basil

Servings: 6
Time: 10 minutes cook time, 1 -3 hours sit time
Difficulty: easy
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4 – 6 ripe tomatoes of varying size and variety

1/2 cup olive oil

1/2 cup fresh basil, sliced or chopped

1 Tbsn fresh oregano, chopped (or thyme)

1-2 cloves garlic, minced

1/2 tsp salt (or to taste)

1/4 tsp pepper (or to taste)

1 cup fresh mozzarella (optional)

Dice tomatoes and place in a medium sized bowl

Add garlic, herbs, olive oil, salt and pepper to tomatoes.

Stir gently to combine and let sit at room temperature for one to three hours (30 minutes if you can’t wait).

Slice or dice fresh mozzarella, if using.

Add mozzarella to the sauce about 15 minutes or so before serving. (You don’t want it sitting out too long). Adjust seasoning, if necessary.

Cook spaghetti according to instructions, drain and place in a serving bowl.

Pour tomato sauce over the top and gently combine. Serve warm or at room temperature.

Veggie Zucchini Enchiladas (gf)

by joycevandenbergporterJuly 19, 2021

Love Mexican food but not the heavy carbs and calories? You might like these vegetarian enchiladas packed with fresh corn, black beans, mushrooms and pasilla peppers, sauteed with garlic, cumin and chili powder, then rolled in thin slices of summer squash, nestled in a bed of zesty red enchilada sauce and topped with pepper jack cheese. Bake in the oven until the cheese is melty and the sauce is bubbling. Yum! You won’t miss the tortillas (or the calories).

These enchiladas are seriously good! I made them twice. The first time (above) I used corn, mushrooms and pasillo peppers. You can see that the zucchini slices were harder to roll. (*See TIPS) The second time I added black beans and black olives. I loved both versions but preferred the second one but I happen to love beans. I understand that some people don’t like or can’t tolerate beans. It’s pretty easy to adapt this recipe to your tastes. The addition of beans (of any type) boosts protein as well as adding fiber and important vitamins and minerals without adding loads of calories. Even without the beans, the corn, mushrooms and peppers have quite a bit to offer. Corn has gotten a bad reputation nutritionally speaking because it’s a carb but corn contains certain B vitamins and vitamin C, as well as magnesium and potassium. Corn also contains a large amount of insoluble fiber which helps get the bowel going and feeds ‘good’ bacteria in the gut. For more information on poor maligned corn, read this great article 5 Myths About Corn

I added a dab of ricotta for creaminess and a sprinkle of pepper jack for cheesy deliciousness but these cheeses are optional for those who want to cut dairy or calories. This is a vegetarian recipe but it is easy to veganize. My favorite ricotta is made by Kite Hill, a vegan ricotta made from almond milk rather than cow’s milk. It’s slightly salty taste and creamy texture complement the veggies and sauce in this dish. I use it for everything!

There are plenty of vegan hard and shredded cheeses available for use instead of traditional pepper jack. Vegan readers, please message me your favorites and how you like to use them and I will give them a try. I love using new products and I am moving away from dairy.

TIPS: This recipe calls for yellow squash because it is softer and more pliable than zucchini. If you do use zucchini, you might try salting it after slicing and letting it sit for about 10 minutes to soften. This is also a good trick if you like your ‘tortillas’ to brown as the salt draws out excess water. If you can only find small squash, use 4 slices instead of 3 to make your tortilla wraps. Fresh corn is fabulous but you can also use frozen corn. I don’t recommend canned corn unless that is your only option.

VEGGIE ZUCCHINI ENCHILADAS

1 medium onion, chopped
1 Tbsn olive oil
2-3 cloves garlic, minced
2 tsp ground cumin
2 tsp chili powder
1 tsp salt
1 cup fresh or frozen corn kernels
1 can black beans, drained and rinsed
1 cup criminy mushrooms, sliced
1 medium poblano pepper, seeded and diced (or small can diced green chilis)
1 16 oz can or 1 1/2 cups red enchilada sauce
4 large yellow squash (or zucchini) *see TIPS
1 cup ricotta (optional)
1 cup cheddar, jack or hot pepper jack cheeses, shredded
sliced black olives as garnish (optional)

Preheat oven to 350º. Saute onion in large skillet over medium heat until translucent, about 5 minutes. Stir in garlic, cumin, and chili powder.

Add corn, pepper and mushrooms, saute several minutes until mushrooms release their water. Remove from heat and stir in beans.

Using a mandolin or vegetable peeler, slice squash lengthwise into thin strips.

Arrange three zucchini slices, slightly overlapping, and Spread a Tablespoon of ricotta along the center, if using.

Place a spoonful of veggie mixture on top and a sprinkle of shredded cheese.

Spread 1 cup enchilada sauce in the bottom of a baking dish. Roll up and transfer to the baking dish, open side down. Repeat with remaining squash slices. Spoon any remaining corn mixture into ends of enchiladas.

Top with remaining enchilada sauce, cheese and olives, if using.

Bake until cheese is melted and the sauce is bubbling, about 25-30 minutes.

Veggie Zucchini Enchaladas

Servings: 4-6
Time: 50 minutes
Difficulty: easy
Print

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1 medium onion, chopped
1 Tbsn olive oil
2-3 cloves garlic, minced
2 tsp ground cumin
2 tsp chili powder
1 tsp salt
1 cup fresh or frozen corn kernels
1 can black beans, drained and rinsed
1 cup criminy mushrooms, sliced
1 medium poblano pepper, seeded and diced (or small can diced green chilis)
1 16 oz can or 1 1/2 cups red enchilada sauce
4 large yellow squash (or zucchini) *see TIPS
1 cup ricotta (optional)
1 cup cheddar, jack or hot pepper jack cheeses, shredded
sliced black olives as garnish (optional)

Preheat oven to 350º. Saute onion in large skillet over medium heat until translucent, about 5 minutes.
Stir in garlic, cumin, and chili powder.
Add corn, pepper and mushrooms, saute several minutes until mushrooms release their water. Remove from heat and add black beans.
Spread 1 cup enchilada sauce in the bottom of a baking dish.
Using a mandolin or vegetable peeler, slice squash lengthwise into thin strips.
Arrange three zucchini slices, slightly overlapping, and Spread a Tablespoon of ricotta along the center, if using.
Place a spoonful of veggie mixture on top and a sprinkle of shredded cheese.
Roll up and transfer to the baking dish, open side down. Repeat with remaining squash slices. Spoon any remaining corn mixture into ends of enchiladas.
Top with remaining enchilada sauce and cheese.
Bake until cheese is melted and bubbling, about 25-30 minutes.

Steamed Artichokes with Two Vegan Dipping Sauces

by joycevandenbergporterJune 9, 2021

There is nothing more nostalgic for me than steaming artichokes and eating them one leaf at a time, just like when I was a kid, teethmarks and all. It’s definitely the easiest way to cook them and it makes a fun appetizer or side dish, especially when you have delicious sauces to dip them in. I grew up dipping artichokes in mayo or melted butter but why limit yourself? Picture whole steamed artichokes dipped in either Lemon Herb Butter or Garlic Parmesan Aioli (both vegan and delicious).

The artichokes in my garden are ripe, in fact one has flowered which is an incredible work of nature. They are actually just giant thistles. I love them so much, that I always let one go to seed on purpose and sometimes they go to seed by accident when I’m out of town, although for obvious reasons, that didn’t happen last year… I have recently oven roasted, pan roasted and stuffed artichokes with great results. For the more adventurous artichoke lover, check out these recipes:

Meatless Monday-Roasted Artichokes & Fennel with Lemon Parsley Pesto

Meatless Monday – Roasted Artichokes Stuffed with Garlic, Parmesan & Quinoa

Meatless Monday – Pan Seared Artichokes with Blackened Garlic

Artichokes are great for scooping up yummy sauces but are they actually good for you? The answer is Yes! Did you know that artichokes have more antioxidants than cranberries or blueberries and more fiber than lima beans or prunes? They are also loaded with important vitamins and minerals including vitamin K, magnesium, potassium and manganese. Click through to read more about the amazing artichoke: 12 Unexpected Health Benefits of Artichokes .

Those trying to limit or eliminate dairy from their diets should try a few fabulous new vegan products. Miyoko’s Creamery has a vegan butter made from cultured cashew milk. It is delicious and tastes just like real butter. It’s actually the only butter I buy now and comes in unsalted too. Miyoko also makes really delicious cheeses and is coming out with new types all the time. I really like the Double Cream Chive soft cheese and her Vegan Mozz works…

My favorite vegan mayonaise is Just Mayo from Hampton Creek which is so good that the mayo industry tried to shut them down. It’s egg free and made from pea protein but best of all it tastes just like the real thing. I love promoting new products that are really good. I also like Vegenaise Mayo from Follow Your Heart which is easier to find.

Another non-dairy staple is VioLife Just Like Parmesan. It comes in a wedge that you can freshly grate into dishes. It’s pretty darn good and I’m picky about cheese. Look for these products in your store. I promise, you won’t be disappointed.

TIPS: I like to cut the sharp tips off the ends of the leaves but you can skip this step if you are in a hurry or don’t want to go to the trouble. You can also just throw them in a pan with plain water and they will turn out just fine. A wide pan where the artichokes can fit in a single layer works better than a tall one.

STEAMED ARTICHOKES

4 artichokes
1 bay leaf
3-4 cloves garlic
3-4 lemon slices or 1 Tbsn lemon juice)
1/2 tsp salt
1/4 tsp pepper

Bring 2 inches of water to a boil and add bay leaf, garli, lemons, salt and pepper.

Cut the stems off each artichoke so they can sit upright. Trim the prickly thorn tips from each petal and cut the top half inch off of each one. Rinse them under cool water.

Place them upside-down in the water, cover the pot and simmer on low for 25-35 minutes, or until a knife can be easily pierce the bottom. While the artichokes are simmering, prepare your dips.

Using tongs, remove the artichokes from water and allow to drain. Place on a serving platter.

Serve with dips and lots of napkins.

LEMON HERB BUTTER

1/2 cup vegan butter, melted
1 Tsp fresh or 1/2 tsp dried thyme, oregano or basil
1 Tbsn lemon juice

In a small bowl, stir together all ingredients. Taste and season with salt if desired. Serve warm.

GARLIC PARMESAN AIOLI

1/2 cup vegan mayonaise or plain yogurt for a zip
1-2 cloves garlic, minced (or garlic paste)
1/4 cup vegan parmesan cheese, grated
1/2 tsp salt
1/4 tsp pepper

In a small bowl, mix all ingredients together. Taste and adjust seasonings, if necessary. Serve cold or at room temperature.

Steamed Artichokes with Two Dipping Sauces

Servings: 4
Time: 35 minutes
Difficulty: easy
Print

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4 artichokes
1 bay leaf
3-4 cloves garlic
3-4 lemon slices or 1 Tbsn lemon juice)
1/2 tsp salt
1/4 tsp pepper

Bring 2 inches of water to a boil and add bay leaf, garli, lemons, salt and pepper.
Cut the stems off each artichoke so they can sit upright. Trim the prickly thorn tips from each petal and cut the top half inch off of each one. Rinse them under cool water.
Place them upside-down in the water, cover the pot and simmer on low for 25-35 minutes, or until a knife can be easily pierce the bottom.
While the artichokes are simmering, prepare your dips.
Using tongs, remove the artichokes from water and allow to drain. Place on a serving platter.
Serve with dips and lots of napkins.

LEMON HERB BUTTER

1/2 cup butter (or vegan butter), melted
1 Tsp fresh or 1/2 tsp dried thyme, oregano or basil
1 Tbsn lemon juice

In a small bowl, stir together all ingredients. Taste and season with salt if desired. Serve warm.

GARLIC PARMESAN AIOLI

1/2 cup mayonaise or plain yogurt
1-2 cloves garlic, minced (or garlic paste)
1/4 cup parmesan cheese, grated
1/2 tsp salt
1/4 tsp pepper

In a small bowl, mix all ingredients together. Taste and adjust seasonings, if necessary. Serve cold or at room temperature.

Black Bean Quinoa with Cumin Orange Vinaigrette

by joycevandenbergporterMay 17, 2021

Tired of green salad? This flavor filled quinoa salad with mango and avocado topped with an orange cumin vinaigrette is one of my favorites! I promise you won’t be bored. It’s a little bit spicy from the jalapenos, a little bit sweet from the mango, the black beans add a rich salty flavor and fresh avocado, purple onion, bell pepper and cilantro make it salad worthy. Yum!

Quinoa is the perfect backdrop for these beautiful flavors. It also happens to be a nutritional powerhouse, high in protein, low in fat, gluten free and loaded with lovely vitamins and minerals (but you don’t have to tell your family that). What I didn’t know is that Mango is also a superfood, providing over 20 vitamins and minerals in every delicious bite. Black beans add another protein and nutrient boost and their high fiber content helps keep your tummy full. Then there is the Avocado, which we now know is a good fat that is highly nutritious. Look at the glorious colors! This is what they call ‘Eating the Rainbow”. The best part of this salad though, is how great it tastes!

This is the perfect dish to throw together for an easy dinner or bring to a potluck, especially if you have leftover quinoa on hand (or you make it ahead), then it’s only about ten minutes of chopping, mixing and you’re done! This salad can be made a day ahead, without the avocado. Bring to room temperature then gently toss in the avocado, if using, before serving.

TIP: You can buy mango pre-cut but it’s very easy to do it yourself (and less expensive) if you know the right technique. How to cut a Mango

https://www.mango.org/how-to-cut-a-mango/

VARIATIONS: If you don’t have, or like, mango, you can substitute orange or nectarine segments (or even canned or frozen corn). Use a combination of yellow, orange, red and green bell peppers for lots of color. This recipe is only mildly spicy using one red jalapeno pepper so double the amount of jalapeno peppers and add a bit more cumin if you like it hot.

BLACK BEAN QUINOA WITH CUMIN ORANGE VINAIGRETTE

1 cup quinoa
1 cup mango, diced
1 red bell pepper, diced
1 red or green jalapeno, seeded and diced
1 cup canned black beans, drained and rinsed
1/2 red onion, diced
1/3 cup fresh cilantro or parsley leaves, chopped
1 avocado, peeled, seeded and diced
1/4 cup olive oil
1/4 cup apple cider vinegar
1/4 cup freshly squeezed orange juice
1 tsp cumin
1 tsp salt

Rinse quinoa to remove bitterness and cook according to package instructions; set aside and let cool.
To make the vinaigrette, whisk together olive oil, apple cider vinegar, orange juice, cumin and salt in a small bowl; set aside. This recipe makes just enough dressing. If you want more to drizzle, double the recipe or just measure generously.
In a large bowl, combine quinoa, mango, bell pepper, jalapeno, black beans, avocado, onion and cilantro. Pour the vinaigrette on top of the salad and gently toss to combine.
If you aren’t serving immediately, place the avocado pit on top of the salad to keep the avocado from turning brown, or add the avocado right before serving . Serve at room temperature.

If you have any leftover mango, how about mango margaritas? They are cool and refreshing with just the right amount of sweet and tart – and now we know they are loaded with yummy nutrients!

https://goodmotherdiet.com/2014/05/02/mango-margaritas-homemade-tortilla-chips-with-grilled-pineapple-salsa/

Black Bean Quinoa with Cumin Orange Vinaigrette

Time: 30 minutes
Difficulty: easy
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1 cup quinoa

1 cup mango, diced

1 red bell pepper, diced

1 red or green jalapeno, seeded and diced

1 cup canned black beans, drained and rinsed

1/2 red onion, diced

1/3 cup fresh cilantro or parsley leaves, chopped

1 avocado, peeled, seeded and diced

vinaigrette

1/4 cup olive oil

1/4 cup apple cider vinegar

1/4 cup freshly squeezed orange juice

1 tsp cumin

1 tsp salt

Rinse quinoa to remove bitterness and cook according to package instructions; set aside and let cool.
To make the vinaigrette, whisk together olive oil, apple cider vinegar, orange juice, cumin and salt in a small bowl; set aside.
In a large bowl, combine quinoa, mango, bell pepper, jalapeno, black beans, avocado, onion and cilantro. Pour the vinaigrette on top of the salad and gently toss to combine.
If you aren’t serving immediately, place the avocado pit on top of the salad to keep the avocado from turning brown, or add the avocado right before serving . Serve at room temperature.

Endive Salad Bites

by joycevandenbergporterMay 10, 2021

Appetizers are the little things you keep eating until you lose your appetite. ~ Joe Moore
I don’t know who Joe Moore is but I’m with him on this. The way I look at it, you might as well make the appetizer as yummy and nutritious as dinner. This one is sure to satisfy, or at least start your night off on a delicious, healthy and low cal note. I’m loving the three bite salad!

I am a sucker for foods that have a nice presentation and are easy to eat appetizer style, my kind of eating! The shape of endive spears is perfect for stuffing. Just toss all the salad ingredients with the dressing and pile them up in the endive spear, or boats as I have always thought of them. Their slight bitterness is offset by the sweetness of the orange and grapes and the creaminess of the avocado and soft cheese. The vinaigrette is simple but helps to blend the flavors nicely and done in just a few minutes.

Alternatively, you could julienne the endive and toss the whole thing together as a large salad. Either way, delicious!

The first time I made this salad was when I was getting weekly CSA boxes and my endive came with an informational blurb which I found quite interesting. Endive is a member of the chicory family (which makes me think of coffee for some reason). Belgian endive is grown from chicory roots in a dark environment, which is why their tender leaves are such a light color. I was enthralled, so I googled, and here is what endive looks like growing. At first glance I thought I was looking at a photo of a factory chicken farm! You can click on the photo link for the full story on endive.

For their pale complexions, endive are surprisingly nutritious, providing many valuable vitamins and minerals, including vitamin C, calcium, iron and zinc, among many others. The biggest surprise is that it is a good source of beta-carotene which we usually attribute to the orange vegetable family. But that’s not all. It has more than 50% of the potassium of a banana. Not too bad for our pale friend, the endive. It also makes a darn good edible appetizer boat.

ENDIVE SALAD BITES

1 head Belgian endive
1 orange or grapefruit
1 avocado
1/2 cup red grapes
4 scallions, chopped
1/3 cup crumbled goat, gorgonzola or feta cheese (or vegan Vio Life Feta or Miyoko’s Classic Chive soft cheese)
1/3 cup cilantro or parsley, chopped (or more for garnish)

Marinade

2 Tbsn olive oil
1 Tbsn balsamic vinegar
1 Tbsn red wine or apple cider vinegar
salt and pepper to taste

Cut the ends off orange and remove the peel by cutting in a downward motion going all the way around. Cut into wheels and then sections. Place in a large bowl.

Slice grapes and admire their gorgeous jewel toned colors.

place in the bowl with the oranges.

Halve avocado and cut into pieces a similar size to the orange segments.

Add avocado, cilantro, scallions and crumbled goat cheese to the bowl.

Prepare marinade and drizzle over salad sparingly. You can always drizzle more later and since they are to be eaten by hand, you don’t want them too drippy.

Cut the core end off the endive. Clean by gently wiping both sides with a lightly damp paper towel. Pull off as many leaves as you want to use. The remainder can be stored in the refrigerator under a lightly damp paper towel. Place 1-2 tablespoons of salad into each endive spear. Arrange on a platter and garnish with extra cilantro.

Endive Salad Bites

Servings: 12 pieces
Time: 15 minutes
Difficulty: easy
Print

1 head Belgian endive
1 orange or grapefruit
1 avocado
1/2 cup red grapes
4 scallions, chopped
1/3 cup crumbled goat, gorgonzola or blue cheese (or vegan Vio Life Feta or Miyoko’s Classic Chive soft cheese)
1/3 cup cilantro or parsley, chopped (or more for garnish)

Marinade

2 Tbsn olive oil
1 Tbsn balsamic vinegar
1 Tbsn red wine or apple cider vinegar
salt and pepper to taste

Cut the ends off orange and remove the peel by cutting in a downward motion going all the way around. Cut into wheels and then sections. Place in a large bowl.
Slice grapes and place in the bowl with the oranges.
Halve avocado and cut into pieces a similar size to the orange segments.
Add avocado, cilantro and scallions to the bowl.
Crumble goat cheese and add to the salad.
Cut the core end off the endive. Clean by gently wiping both sides with a lightly damp paper towel. Pull off as many leaves as you want to use. The remainder can be stored in the refrigerator under a lightly damp paper towel.
Prepare marinade and drizzle over salad sparingly. You can always drizzle more later and since they are to be eaten by hand, you don’t want them too messy.
Place 1-2 tablespoons of salad into each endive spear. Arrange on a platter and garish with extra cilantro.

Black & Wild Rice Salad with Roasted Butternut Squash & Pomegranate

by joycevandenbergporterMay 4, 2021

Black and Wild Rice with Roasted Butternut Squash and Pomegranate

People often ask for food recommendations. Here it is people – one of my top five favorite dishes so far! This is a Wow! dish. I have updated a few photos from this 2014 blog when Goodmotherdiet was only 2 months old and I was a newbie at food photography. I can remember feeling it was a major accomplishment just to get a photo onto the blog regardless of quality. But I digress… Black and wild rice, roasted butternut squash, scallions, pumpkin seeds, pomegranate and microgreens, all topped with a yummy honey vinaigrette! I have made this dish out of season with dried cranberries or cherries with good results but nothing compares to the zing and pop that you only get from pomegranate seeds.

I love this grain salad because it can serve as a main course or a hearty side dish. It’s fabulous as a party or buffet dish since it’s served at room temperature. It can be made ahead and you just toss it when ready to serve.

To see the original blog post click on the link: https://goodmotherdiet.com/2014/01/27/meatless-monday-black-wild-rice-with-roasted-squash/amp/ But check out the new photos and recipe below first to see all of the goodness that goes into this dish. -Joyce

BLACK AND WILD RICE SALAD WITH ROASTED BUTTERNUT SQUASH AND POMEGRANATE

1 1/2 cup black rice
1/2 cup wild rice
kosher salt
1/2 medium or 1 small butternut squash
1/2 cup olive oil (divided)
1/4 cup red wine vinegar
2 tsp honey
2 scallions, thinly sliced
1 cup pomegranate seeds
1 cup microgreens (or parsley or cilantro)
1/2 cup pistachios (or pepitas – shelled pumpkin seeds)

Cook black rice and wild rice in a large pot of boiling water with about 4 cups vegetable broth or salted water about 35 minutes or until tender. Remove from pot into a large bowl.
Preheat oven to 450. Half, seed and peel the squash and cut into cubes. I found a small squash so used the whole thing. Place squash cubes in a baking dish and toss with 1/4 cup olive oil. Season with salt and pepper.
Roast squash 20 to 25 minutes, stirring a couple of times. Remove from heat and let cool.
Whisk vinegar, honey and 1/4 cup oil in a large bowl. Add rice, squash, pomegranate, microgreens and pistachios; toss to combine.
To make ahead, combine all ingredients except for dressing and microgreens and refrigerate. For serving, bring to room temperature, add dressing and microgreens and toss.

Matzo Crack (Vegan and Gluten Free)

by joycevandenbergporterApril 1, 2021

You asked what to do with your leftover matzo besides Matzo Brie… How about Matzo Crack? It’s delicious with homemade toffee and drizzled with chocolate, then sprinkled with pecans and sea salt. Warning! It’s pretty addictive. I followed the recipe except that I veganized and gluten freed it with the following tips. I made it half nuts with Maldon Salt and the other half low salt/no nuts because people have different needs and likes.

I used Miyoko’s butter which is made from oat milk and is divine. It is the only butter I use now. Its great for eating, sauteeing and baking. You can find Miyoko’s butter in Whole Foods and other smaller stores. The website has a store finder so check it out. https://miyokos.com/

It is harder to find a vegan chocolate but I just happen to have a hoard of No Whey Milkless Chocolate Bars which we were giving away as party favors for a wedding that didn’t get to happen because of Covid. You can order online at https://nowheychocolate.com/

The recipe I adapted is from Jenn Segal at Once Upon a Chef. She has easy to follow instructions with photos, much like I do. Try her recipe and check out her site. You won’t be disappointed.

https://www.onceuponachef.com/recipes/chocolate-toffee-matzo-crack.html

Meatless Monday -Vegan Mini Meatloaf

by joycevandenbergporterMarch 2, 2020

Vegan meatloaf might not spring to mind as a delicious main course but I’m here to tell you it is….It’s reminiscent of my mother’s traditional meatloaf using Quaker Rolled Oats, onions, ketchup and Beyond Meat ground ‘beef’, cooked to a nice perfection and then topped with barbecue sauce for the last bit of cooking. It’s pretty delicious.

I was asked to come up with a vegan main course for a St. Patrick’s Day event where the main course was going to be corned beef. This was a nice (and perhaps selfish) challenge for me since even though I have gotten used to eating around the main course or making side dishes into dinner, its always nice to have a dinner option available. Vegetarians and vegans are often in a pickle at parties where a vegetarian/vegan option isn’t being served. We don’t want to be perceived as difficult or judgey, but then again we won’t eat the meat option and we are hungry too. So when someone goes to the trouble to make sure there is something meat free , I am beyond grateful.

I used to love my Mom’s meatloaf which was based on a Quaker Rolled Oats recipe from the 1960’s. It was a huge hit in my house and now that there are so many good meat substitutes available, I decided to give meatloaf another whirl but using Beyond Meat ground beef substitute instead of actual ground beef. If you are interested in the health aspects or nutritional information, check out Beyond Meat. I chose to make mini meatloaves because they are easier to serve than slicing, and they are darned cute. You can use a mini meatloaf pan or hand form the meatloaves onto a glass baking dish or cooking sheet with a rim.

You can also make a traditional large meatloaf using a loaf pan or free formed onto a baking dish. This recipe is makes eight mini meatloaves. You can cut the recipe in half for four servings if you prefer. Or you can make one large meatloaf. Form meatloaf mixture with your hands into 10×6-inch loaf on glass baking dish or cooking sheet with a rim. Bake 50 to 55 minutes or until meatloaf is firm and has a nice crust. Add barbecue sauce for the last 10 or 15 minutes. Let stand 5 minutes to ensure easy slicing.

I used real eggs as a binder, compliments of my backyard rescue chickens whom I consider ambassadors for all factory animals. Here’s my sister, Margaret, with Margaret the chicken. Aren’t they cute? Check out their facebook page Mrs V’s Rescue Chickens. If you aren’t lucky enough to have access to pasture raised chicken eggs or you don’t use eggs at all, there are really good options beyond making a flax egg (1 Tablespoon flax seeds to 3 Tablespoons water equals 1 egg). I have had success using Just Egg but there is also Follow Your Heart and Red Hill Egg Replacer neither of which I have tried.

Tips:

Mini meatloaves can be made ahead of time, which is a nice time saver if you are hosting an event. Uncooked loaves can be covered in plastic wrap and kept in the refrigerator for a few days until you are ready to cook. Just bring to room temperature before cooking to ensure even cooking. Cooked meatloaves can be frozen for about three months and microwave well once defrosted.

VEGAN MEATLOAF

1 Tbsn olive oil
1 large onion, chopped
2 pkgs of @beyondmeat Beyond Burgers (2 lbs)
1/3 cup vegetable broth
2 eggs or vegan egg substitute (*see note)
1 Tbsp Worcestershire Sauce or gf soy sauce
1/2 cup Ketchup
1 1/2 cup rolled oats
1 tsp Garlic Powder
1 tsp of Onion Powder
3/4 tsp Salt
1/4 tsp Black Pepper
1/2 – 3/4 cup barbecue sauce

Saute the chopped onions in olive oil until tender, remove from heat and let cool.

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Combine all ingredients except for barbecue sauce in a large bowl.

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Mix well using a large wooden spoon (or I prefer to use my hands)

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Divide the mixture into eight parts and form them into small loaves and place on an oiled baking sheet, or spoon into oiled mini loaf pans, forming a rounded top on each one.

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Bake at 400 degrees for 20 minutes, spread with barbecue sauce or ketchup and cook another 15 minutes,

Vegan Mini Meatloaves

Servings: 8
Time: 60 minutes
Difficulty: easy
Print

IMG_20200227_143231

1 Tbsn olive oil
1 large onion, chopped
2 pkgs of @beyondmeat Beyond Burgers (2 lbs)
1/3 cup vegetable broth
2 eggs or egg substitute (*see note)
1 Tbsp Worcestershire Sauce or soy sauce
1/2 cup Ketchup
1 1/2 cup rolled oats
1 tsp Garlic Powder
1 tsp of Onion Powder
3/4 tsp Salt
1/4 tsp Black Pepper
1/2 – 3/4 cup barbecue sauce or ketchup

Saute the chopped onions in olive oil until tender, remove from heat and let cool.
Combine all ingredients except for barbecue sauce in a large bowl.
Mix well using a large wooden spoon (or I prefer to use my hands)
Divide the mixture into eight parts and form them into small loaves and place on an oiled baking sheet, or spoon into oiled mini loaf pans, forming a rounded top on each one.
Bake at 400 degrees for 20 minutes, spread with barbecue sauce or ketchup and cook another 15 minutes,

Meatless Monday-Roasted Cauliflower Steaks with Balsamic Drizzle

by joycevandenbergporterFebruary 17, 2020

Move over portobello mushrooms, Cauliflower Steak is the hot new vegan main course, and rightly so. Cauliflower is the chameleon of vegetables and can become whatever you want it to be. In this case, it takes center stage as a beautiful plant based steak with a caramelized crust and drizzled with a balsamic reduction. Infused with herbs and smoked paprika, it is delicious and surprisingly hearty and done in 30 minutes. I recommend serving over rice or couscous to soak up the delicious juices.

When buying cauliflower, choose a head that is firm and heavy. A lighter head will probably fall apart when you try to cut thick slices. As it is, I plan on two steaks per head. Sometimes I get lucky and get two more smaller ones but sometimes its mostly florets, which are still delicious but don’t have the same presentation. If you are lucky enough to have your outside pieces stay together, cut off the curved edges so both sides can properly caramelize. This recipe serves two to three people but the sauce recipe can easily be doubled using two heads of cauliflower.

TIP: The trick to getting the proper caramelization or sear on the cauliflower is by managing the heating element of your oven. Preheat your oven to a warm 300 and then increase the heat to get the element going again when you put the cauliflower in to roast. Your baking sheet should be in the bottom third of the oven and close to the element. The key is to keep the element hot as ovens are designed to bake everything and keep the oven at a constant temperature, which means the heat source turns off as the desired heat is achieved, but we definitely want the heat to stay on. Think of it as broiling in reverse…

For my nutrition and health conscious friends who want to delve deeper into the goodness of cauliflower, here is an article that lists 8 Amazing Health Benefits of Cauliflower including heart and brain health. One serving of cauliflower contains 77 percent of the recommended daily value of vitamin C, vitamins and anti oxidants. Surprisingly, it is also an anti inflammatory and a good detoxifyer so don’t be surprised if you see cauliflower start showing up in even more foods… Check my recipes below that feature cauliflower.

CLICK THROUGH FOR MORE CAULIFLOWER RECIPES:

‘Chicken’ Fried Cauliflower Steaks with Creamy Mash

Cheesy Cauliflower Breadsticks

Spice Crusted Whole Roasted Cauliflower

Parmesan Roasted Cauliflower

Cauliflower Mac and Cheese

Pizza with Cauliflower Crust

Cauliflower Leek Soup

Spaghetti with Cauliflower, Capers and Lemon

ROASTED CAULIFLOWER STEAKS WITH BALSAMIC REDUCTION

One head of cauliflower (makes 2 steaks)
1/3 cup olive oil
3 cloves garlic, minced
1/2 tsp salt
1/2 tsp fresh pepper
2 tsp dried Italian herb mix
1 Tbsn fresh thyme
1 tsp smoked paprika
1/2 cup balsamic vinegar
1 tsp honey or agave nectar (optional)

Preheat your oven to 300°F . Remove leaves from stem end of cauliflower, leaving the core intact.

Place cauliflower core side down on cutting board and slice in half with a large knife. Carefully slice a one inch thick steak from the center of each half. You will be left with two smaller steaks or possibly some florets. Slice the rounded edges off for better caramelizing.

Combine olive oil, garlic, salt, pepper, herbs, and 2 tsp of the thyme into a bowl.

Spray or brush a baking sheet with olive oil and arrange the cauliflower steaks along with smaller pieces. Brush the cauliflower slices generously on both sides with this mixture.

Turn the oven up to 425°F and place the baking sheet in the lower third of the oven near the element. Roast in the oven for 10 to 15 minutes, until the bottoms are golden brown. Carefully turn over the steaks and spread any remaining olive oil mixture on the top. (optional)

While the cauliflower is roasting, pour balsamic vinegar in a small saucepan. Stir in honey, if using, and bring to a boil. Lower heat and simmer for about 10 to 15 minutes until thickened. Remove from heat and let cool.

Continue roasting another 8 to 10 minutes to caramelize the other side. Smaller florets may need to be removed to a platter earlier. If the heating element on your oven turns off, increase the temperature to 450°F. When the cauliflower steaks are done, remove from oven and transfer onto a serving platter or individual serving plates.

Sprinkle with additional fresh thyme leaves and drizzle with balsamic reduction.

Roasted Cauliflower Steaks with Balsamic

Servings: 2-3
Time: 30 minutes
Difficulty: easy
Print

One head of cauliflower (makes 2 steaks)
1/3 cup olive oil
3 cloves garlic, minced
1/2 tsp salt
1/2 tsp fresh pepper
2 tsp dried Italian herb mix
1 Tbsn fresh thyme (divided)
1 tsp smoked paprika
1/2 cup balsamic vinegar
1 tsp honey or agave nectar

Preheat your oven to 300°F . Remove leaves from stem end of cauliflower, leaving the core intact. Place cauliflower core side down on cutting board and slice in half with a large knife.
Carefully slice a one inch thick steak from the center of each half. You will be left with two smaller steaks or possibly some florets. Slice the rounded edge off for better caramelizing.
Spray or brush a baking sheet with olive oil and arrange the cauliflower steaks along with smaller pieces.
Combine olive oil, garlic, salt, pepper, herbs, and 2 tsp of the thyme into a bowl.
Brush the cauliflower slices generously on both sides with this mixture.
Turn the oven to 425°F and place the baking sheet in the lower third of the oven near the element. Roast in the oven for 10 to 15 minutes, until the bottoms are golden brown. Carefully turn over the steaks and spread any remaining olive oil mixture on the top. (optional)
While the cauliflower is roasting, pour balsamic vinegar in a small saucepan. Stir in honey, if using, and bring to a boil. Lower heat and simmer for about 10 minutes until thickened. Remove from heat and let cool.
Continue roasting another 8 to 10 minutes to caramelize the other side. If the heating element on your oven turns off, increase the temperature to 450°F
When the cauliflower steaks are done, remove from oven and transfer onto individual serving plates. Sprinkle with additional fresh thyme leaves and drizzle with balsamic reduction.

12 Vegetarian and Vegan Soups

by joycevandenbergporterDecember 2, 2019

Thanksgiving is over but Soup Season has just begun. Brrr… Soup is the ultimate comfort food for cold, rainy or snowy days. It’s hot, steamy goodness warms you up from the inside out. Click through for a collection of 16 of my favorite soups. Mmm, so good! All soups are vegetarian or vegan (or easily adapted for vegans) and gluten and wheat free. Since they are meat free, they are naturally low in calories but nutrient dense, so fill up your belly guilt free! Each link will send you to the recipe and original blog post. Sharing is caring. -J

Creamy Mushroom Soup (Vegan)

Thai Red Curry Soup

Hot and Sour Soup

Tuscan Bean Soup with Squash and Kale

Creamy Cauliflower Leek Soup

Spicy Black Bean Soup

Carrot, Sweet Potato Soup with Turmeric

Ginger Miso Tofu Noodle Bowl

Mushroom and Barley Soup with Cannelini Beans

Fall Harvest Minestrone

Butternut Squash and Potato Soup with Crispy Fried Sage

Black and White Chili with Garlic Toast

White Bean and Swiss Chard Soup

Carrot Coconut Soup with Marinated Tofu Triangles

Butternut Squash Soup with Polenta Towers

Dhal Lentil Soup with Quinoa Cauliflower Cakes

Meatless Monday – Asian Tofu Lettuce Wraps with Spicy Peanut Sauce (v,gf)

by joycevandenbergporterSeptember 23, 2019

THIS IS SERIOUSLY GOOD! Low Carb + High Protein + Spicy Peanut Sauce = #NeedWeSayMore It’s the perfect balance of hot and cold, savory and sweet, crisp and tender. The tofu, mushroom and water chestnut combination is really flavorful, picking up the garlic and ginger flavors, with the soy adding a pleasant saltiness. The beauty of tofu is that it is so bland on it’s own that it absorbs flavors very easily. Spoon the yummy filling into crisp lettuce cups and top with chopped peanuts, slivered scallions, chopped red pepper and a drizzle of spicy peanut sauce for a delicious and healthy meal.

I originally blogged this recipe in 2016 and decided to circle back and test my own recipe. I was also craving lettuce wraps. Well the wraps were just as good as I remembered but I made a few changes. (I rarely make the same exact thing twice) and I thought the blog post itself could use an update. So here goes… I added chopped criminy mushrooms to the tofu mixture which increased the depth of flavors. I also chopped toppings smaller and fairly uniform in size which made it easier to eat. AND I simplified the spicy peanut sauce, no pans, just a bowl and a spoon. Sometimes less is more. I like it even better and it’s easier…

I like setting all the toppings up as a ‘bar’ for serving so that people can design their own plate. The photo is obviously from the ‘old’ post but you get the idea.

The tofu mixture is really flavorful. I could eat it on it’s own or over rice with a fork or chopsticks (which makes a great lunch), but when wrapped in a fresh, crispy lettuce leaf and topped with veggies, jalapenos and peanut sauce – yum!

So what’s the deal with water chestnuts? They are a staple in many Chinese dishes, and I have always thought of them as filler or meat extender, but are they good for you? It turns out, yes. Water Chestnuts have zero fat and cholesterol and, at 60 calories per cup, are low in calories and sodium but they provide a wealth of nutrients for such an unassuming vegetable. They contain essential vitamins like Vitamin B-6 which supports healthy brain and immune system function, and thiamin and riboflavin which help your body convert food into energy. They are also a good source of potassium, copper and manganese. As a bonus, water chestnuts are a nonstarchy vegetable that helps keep you feeling full longer. So combining a protein, like tofu, with chopped water chestnuts goes way beyond increasing the quantity of food. It adds a pleasant texture, increases the nutritional value AND helps keep your belly full and happy.

TIPS: I love homemade dressings and sauces. This is a good homemade peanut sauce which is also fairly easy to make, however, there are many good brands of peanut sauce available in stores if you are pressed for time or you just can’t be bothered to make your own. Or use a hoisin or soy ginger sauce that you already have in your pantry. Sriracha is another good topping for those that like extra spicy food.

Don’t skip the step of pressing the water out of the tofu. If the tofu is wet, the garlic and ginger flavors won’t be absorbed. Drained tofu will soak in marinades like a sponge. If you are in a rush, you can squeeze the tofu in several thicknesses of paper towels to get the excess water out.

ASIAN TOFU LETTUCE WRAPS

1 block extra firm tofu
1 8 oz can sliced water chestnuts, drained and chopped
6-8oz mushrooms, (criminy, shiitake or white)
1-2 Tbsn sesame oil
3-4 large cloves garlic, minced
2 Tbsn soy sauce (or gluten free liquid amino acids)
2 tsp fresh ginger, minced (or ginger paste)
1/4-1/2 tsp red pepper flakes (optional)
1 head Bibb,butter,iceberg or red leaf lettuce
2 green onions/scallions (optional)
1/2 cup fresh cilantro (or parsley), (optional)
1 small cucumber (optional)
1 small red bell pepper or carrot(optional)
1 jalapeno pepper, diced (optional)

Crumble tofu and spread it in a single layer on several layers of paper towels and cover with additional paper towels. Let stand 15 or 20 minutes, pressing down occasionally to squeeze out excess water. Change paper towels if they get too wet. (Do not skip this step – at least 5 minutes while you’re chopping veggies)

Chop sliced water chestnuts and set aside.

Wipe mushrooms with a damp paper towel and chop. Set aside.

Separate whole lettuce leaves and rinse each leaf under cold water, pat with papertowels and let dry.

Slice green onion into a thin julienne using a grater, mandolin or food processor (or with an old fashioned knife)

Chop all vegetable toppings, red pepper, cucumber, jalapeno and place in small bowls for serving

Roughly chop peanuts if you are using

Heat a large skillet or pan over medium-high heat. Add sesame oil to pan and swirl to coat. Add tofu crumbles, water chestnuts, mushrooms and garlic; sauté for 4-5 minutes, stirring occasionally.

Add soy sauce, ginger and red pepper flakes, if using. Sauté a few minutes. Taste and add more, if needed. Turn off heat and set aside.

To serve, fill a lettuce leaf with a scoop of tofu mixture and top with veggies, cilantro and green onions, as desired, and drizzle with spicy peanut sauce.

SPICY PEANUT SAUCE

3 Tbsn creamy peanut butter
1+ tsp chili garlic or hoisin sauce
1 Tbsn brown sugar
1 Tbsn soy sauce or gluten free liquid aminos
1 Tbsn lime juice
1/4 cup warm water

Combine all ingredients except for the water and stir with a whisk. Taste and add more chili garlic sauce, sugar or lime as desired.

Add water one tablespoon at a time until the peanut sauce is just thin enough to drizzle. If it gets too thin, stir in a little more peanut butter. Pour into a small serving bowl. Makes about a half cup.

Asian Tofu Lettuce Wraps with Spicy Peanut Sauce

Servings: 2-4
Time: prep-20 minutes cook-7
Difficulty: easy
Print

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Crumble tofu and spread it in a single layer on several layers of paper towels and cover with additional paper towels. Let stand 20 minutes, pressing down occasionally.
Chop water chestnuts and set aside
Wipe mushrooms with a damp papertowel and chop, set aside
Separate whole lettuce leaves and rinse each leaf under cold water, pat with papertowels and let dry.
Chop veggies you are using for toppings (red pepper, cucumber etc) and put them in small serving bowls
Slice green onion into a thin julienne using a grater, mandolin or food processor (or with an old fashioned knife)
Roughly chop peanuts
Heat a large skillet or pan over medium-high heat. Add sesame oil to pan and swirl to coat. Add tofu crumbles, water chestnuts, mushrooms and garlic; sauté for 4-5 minutes, stirring occasionally.
Add soy sauce, ginger and red pepper flakes, if using, and sauté a few minutes. Taste and add more if needed. Turn off heat and set aside.
To serve, fill a lettuce leaf with a scoop of tofu mixture and top with veggies, cilantro and green onions, as desired, and drizzle with spicy peanut sauce.

SPICY PEANUT SAUCE

3 Tbsn creamy peanut butter
1+ tsp chili garlic or hoisin sauce
1 Tbsn brown sugar
1 Tbsn soy sauce or gluten free liquid aminos
1 Tbsn lime juice
1/4 cup warm water

Combine all ingredients except for the water and stir with a whisk. Taste and add more chili garlic sauce, sugar or lime as desired.
Add water one tablespoon at a time until the peanut sauce is just thin enough to drizzle. If it gets too thin, stir in a little more peanut butter.

Pour into a small serving bowl. Makes about a half cup.

Meatless Monday – Beet Veggie Burgers with Pickled Onions

by joycevandenbergporterSeptember 16, 2019

What is more American than a juicy burger, except for maybe baseball, hot dogs and apple pie, and I would argue about that… Well these burgers may not be traditional in that they are plant based, primarily quinoa and pinto beans and they get their lovely color from raw shredded beets, but they can definitely go head to head with a beef burger. I thought these were really good, especially with the pickled red onions, butter lettuce, a little avocado, mustard and mayo, boom! I could eat these once a week!

I found this recipe in the Hannaford fresh Magazine, May – June 2019 this summer and I’ve been wanting to make them ever since. I have always liked veggie burgers, not because I miss meat, but because there is something so iconic about eating a burger. It’s the ultimate comfort food. (Sorry mac and cheese) I was immediately intrigued by the addition of raw shredded beet in this recipe. You may have tried the increasingly popular Beyond Meat Burger which is entirely plant based and gets its red coloring from beet juice which is what piqued my interest in this recipe. Beyond Beef is a very good beef replacement but I’m not sure where regular people go about getting pea protein isolate so… that’s where this recipe comes in. These burgers are packed with protein provided by both the pinto beans and quinoa with smoked paprika and other spices to make a really delicious burger which is easy to make. Plus homemade is best!

…And the magic ingredient is beets! In spite of their homely external appearance, once peeled they are beautiful and vibrant jewel tones, proving the old adage that beauty is on the inside. In addition to providing the gorgeous red color in these burgers, beets are a great source of fiber, antioxidants, vitamins and minerals including vitamin C and iron. One word of caution though, beet juice stains anything porous so use a ceramic cutting board or a plate when peeling. I used my cuisinart for shredding which worked pretty well although it looked a bit like a bloodbath.

I like to set up a burger bar so people can make their own. This time, I set out pickled onion, avocado, dill pickles, butter lettuce and the usual condiments. The pickled onion is a fun touch but completely optional. Pickling red onions in half rice wine vinegar and half water softens their texture and sharpness. It becomes a whole new vegetable!

TIPS: This recipe takes under 30 minutes if you are efficient, including quinoa cooking time. Using leftover quinoa, or making it ahead, is even faster. It does recommend refrigerating patties for a half hour before cooking to firm them up but this step can be skipped if you are pressed for time. This recipe can be made gluten free by using gluten free panko. It can be made vegan by using an egg replacer or flaxseed combined with water. Use 1 tablespoon ground flaxseed meal to 3 tablespoons of water for one egg. The original recipe called for 1 cup chopped walnuts but I am allergic, so I skipped it altogether. I don’t feel the recipe needed it but feel free to add walnuts for more heft and protein.

BEET VEGGIE BURGERS

1 (15-oz.) can pinto beans, drained and rinsed

1 1/2 cups cooked quinoa (1/2 cup uncooked)

1/2 cup panko breadcrumbs

1/2 cup shredded red beet (1 small beet)

1 large egg or vegan egg substitute (see Tips)

1 tsp. garlic powder

1 tsp. salt

1 tsp. smoked paprika

4 tsp. olive oil

6 hamburger buns

1/2 -1 cup finely chopped walnuts (optional-see Tips above)

PICKLED RED ONION (Optional)

1 small red onion

3/4 cup rice vinegar

3/4 cup water

Cook 1/2 cup of quinoa according to directions. Pour into a large bowl to cool.

While quinoa is cooking, thinly slice red onion and place in a bowl with rice vinegar and water. Cover and refrigerate until burgers are ready for serving.

Mash pinto beans with a wooden spoon until mostly broken down but not completely smooth and add to quinoa.

IMG_20190912_160453

Peel raw beet with a sharp knife on a plate to save your cutting board from staining. Shred or grate in a food processor, mandolin or box grater. Add to quinoa mixture.

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Add breadcrumbs, egg, garlic powder, salt, and paprika and mix until well combined.

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Form mixture into six thick patties and place on a parchment-lined baking sheet. Cover with plastic wrap and refrigerate 30 minutes. (You may be able to skip this step if you are in a hurry)

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Heat 2 teaspoons oil in a large nonstick skillet over medium heat until shimmering. Add three patties and cook until browned, about 5 minutes per side. Transfer to a plate and cover loosely with foil to keep warm. Repeat with remaining 2 teaspoons oil and patties.

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Place cooked patties in buns and serve with pickled red onions and your other favorite toppings.

Beet Veggie Burger

Servings: 6
Time: 45 minutes
Difficulty: easy
Print

IMG_20190913_114212

1 (15-oz.) can pinto beans(drained and rinsed)

1 1/2 cups cooked quinoa (1/2 cup uncooked)

1/2 cup panko breadcrumbs

1/2 cup shredded red beet (1 small)

1 large egg or vegan egg substitute (see Tips)

1 tsp. garlic powder

1 tsp. salt

1 tsp. smoked paprika

4 tsp. olive oil

6 hamburger buns

1/2 -1 cup finely chopped walnuts(optional-see Tips)

PICKLED RED ONION (Optional)

1 small red onion

3/4 cup rice vinegar

3/4 cup water

Cook 1/2 cup of quinoa according to directions. Pour into a large bowl to cool.
While quinoa is cooking, thinly slice red onion and place in a bowl with rice vinegar and water. Cover and refrigerate until burgers are ready for serving.
Mash pinto beans with a wooden spoon until mostly broken down but not completely smooth and add to quinoa.
Peel raw beet with a sharp knife on a plate to save your cutting board from staining. Shred or grate in a food processor, mandolin or box grater. Add to quinoa mixture.
Add breadcrumbs, egg, garlic powder, salt, and paprika and mix until well combined.
Form mixture into six thick patties and place on a parchment-lined baking sheet. Cover with plastic wrap and refrigerate 30 minutes. (You may be able to skip this step if you are in a hurry)
Heat 2 teaspoons oil in a large nonstick skillet over medium heat until shimmering. Add three patties and cook until browned, about 5 minutes per side. Transfer to a plate and cover loosely with foil to keep warm. Repeat with remaining 2 teaspoons oil and patties.
Place cooked patties in buns and serve with pickled red onions and your other favorite toppings.

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