Meatless Monday – Squash, Wild Rice and Kale Salad

by joycevandenbergporterFebruary 26, 2018

I love this combination of kabocha squash brushed with maple syrup and roasted to sweet tenderness, on a bed of fresh baby kale, hearty wild rice, creamy avocado, pomegranate seeds and salty crushed pistachios, all drizzled with a light orange, ginger vinaigrette. Its a hearty main course salad when paired with crusty sourdough bread or a bowl of soup.

My friend, Kerry and her daughter, Gabby, were visiting from Maine last week. I could tell that Kerry was unimpressed by the pile of greens on the counter while i was making dinner. By the time the whole salad was assembled, she was singing a different tune…

The colors alone tell you that this salad is a nutrional powerhouse. Remember “Eat the Rainbow”? The more colors you combine in your meals, the more vitamins and minerals you are likely to be getting. I haven’t posted a food color chart in a while, so here is good one compliments of eatlocalgrown.com. Its actually pretty interesting knowing that food is a certain color for a reason, or conversely, that the phytonutrients a plant contains determines its color. I love wild rice in salads. It has a nutty flavor and chewy texture that helps satisfy your mouth and your belly. This salad is not heavy but it makes you feel satisfied and happy. For those that like to compare the nutrition of various ingredients, there is a healthy reason to incorporate wild rice into your diet. According to SF Gate, a one-cup serving of cooked, long-grain white rice contains 210 calories, 4 grams of protein and 45 grams of carbohydrate, including 1 gram of fiber. The same-sized serving of cooked wild rice provides you with 170 calories, 7 grams of protein and 35 grams of carbohydrate, including 3 grams of fiber.This recipe calls for kabocha squash which is perfect for salad since its flavorful and tender and has a soft edible rind. You can also use acorn squash which also has the pretty scallops but the rind is hard and inedible. Its not really a problem, you can just remove the rind as you eat. Acorn squash should probably be cut in thin quarter rounds since they are generally larger and may need to cook longer depending on thickness.

TIPS: I love fresh pomegranate seeds, or arils as they are technically named, but they are not available all year around. Sometimes you can find them in the frozen section but I have started buying them when they are in season, seeding them and storing them in the freezer until I need them. Its best to store in small, usable quantities instead of trying to chip away at a large block. You can also freeze the small plastic containers of pomegranate seeds available in stores during the season if you haven’t opened them. They thaw perfectly! You can always substitute another fresh fruit like blueberries or dried cranberries or raisins.

SQUASH, WILD RICE AND KALE SALAD

1 kabocha squash (or acorn squash)
1/4 cup olive oil
1/4 cup maple syrup
1/4 cup wild rice, uncooked (1/2 cup cooked)
large bunch baby kale or arugula
1/3 cup pomegranate arils (or dried cranberries)
1 avocado, sliced
1/4 cup roasted pecans (pistachios, hazelnuts or almonds)
Vinaigrette: 1/4 cup orange juice
1/4 cup apple cider vinegar
1/2 teaspoon freshly grated ginger
1 garlic clove, freshly grated
1/4 teaspoon salt
1/4 teaspoon pepper
1/3 cup olive oil

Cook the rice according to instructions in vegetable broth, if desired. For salads, al dente is preferred. Remove from heat and let cool.

Cut the squash open and scoop out the seeds. Place it flat-side-down on a large cutting board and slice into 1/2 inch half rounds

Arrange the Kabocha slices on an oiled baking sheet (or lined with parchment paper). Whisk together the olive oil and maple syrup and brush squash generously, sprinkle with salt and pepper

Roast on 450ºF for 12-15 minutes or until soft and beginning to brown. Turn halfway through and brush maple oil mixture on other side, salt and pepper. Remove from heat and let cool.

Spread baby kale or arugula in a layer on a large platter.

Dot evenly with wild rice and avocado slices

Top with squash slices

Sprinkle with pomegranate seeds (arils) and slightly crushed pistachios

Whisk together vinaigrette and dress salad just before serving. Serve with extra dressing on the side.

Squash, Wild Rice and Kale Salad

Servings: 4
Time: 60 minutes
Difficulty: easy
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1 kabocha squash
1/4 cup olive oil
1/4 cup maple syrup
1/4 cup wild rice, uncooked (1/2 cup cooked)
large bunch baby kale or arugula
1/3 cup pomegranate arils (or dried cranberries)
1 avocado, sliced
1/4 cup roasted pecans (pistachios, hazelnuts or almonds)
Vinaigrette: 1/4 cup orange juice
1/4 cup apple cider vinegar
1/2 teaspoon freshly grated ginger
1 garlic clove, freshly grated
1/4 teaspoon salt
1/4 teaspoon pepper
1/3 cup olive oil

Cook the rice according to instructions in vegetable broth, if desired. For salads, al dente is preferred. Remove from heat and let cool.
Cut the squash open and scoop out the seeds. Place it flat-side-down on a large cutting board and slice into 1/2 inch half rounds
Arrange the Kabocha slices on an oiled baking sheet (or lined with parchment paper). Whisk together the olive oil and maple syrup and brush squash generously, sprinkle with salt and pepper
Roast on 450ºF for 12-15 minutes or until soft and beginning to brown. Turn halfway through and brush oil mixture on other side, salt and pepper. Remove from heat and let cool.
Spread baby kale or arugula in a layer on a large platter.
Dot evenly with wild rice
Arrange squash and avocado slices on top
Sprinkle with pomegranate seeds (arils) and slightly crushed nuts
Whisk together vinaigrette and dress salad just before serving. Serve with extra dressing on the side.

Vegetarian “Beef” Enchiladas

by joycevandenbergporterJanuary 31, 2018

Okay, these are seriously good! I was experimenting with a couple of vegetarian enchilada recipes last week as potential Superbowl options and we liked both. I posted the Vegetable Enchiladas recipe for Meatless Monday and here is the second recipe, as promised. These enchiladas are based on a typical enchilada recipe using ground beef but using vegan ‘beef’ crumbles instead with surprisingly good results. My meat lovers claimed they couldn’t taste the difference. I also added whole corn kernels and fire roasted canned tomatoes to round out the flavors. It’s very easy to make this vegan by using a vegan cheese.

Historically, I have not been a fan of substitute or vegan ‘meat’ products, just because I don’t usually like them. However, the vegan food industry is exploding with really great products and Beyond Meat, in particular, has opened up a whole new world of vegan meat substitutes. Their Beef-Free Crumbles are soy and gluten free. They are made from a pea protein and provide the same amount of protein as ground beef but only half of the fat (which is canola oil). I have liked every product that I have tried so far, so you may see a few more recipes in the future using their products. And for the record, they don’t pay me to promote their products or even know about my little blog (unfortunately). A couple of my other favorite vegan products are Miyoko’s vegan butter (and her soft cheeses), Kite Hill Ricotta and Just Mayo (which is also made from pea protein). All three products are as good as or better than their dairy counterparts.

TIPS: I found that 6 enchiladas fit easily in a 13 x 9 glass baking dish. If you don’t have a larger one, you may want a little extra sauce. Do not forget to heat the tortillas before filling them or they will split.

“BEEF” ENCHILADAS

1 15 oz can Red Enchilada Sauce (or more if using multiple pans)
1/2 large onion, chopped
1 16 oz package frozen Beyond Beef crumbles
1 15 oz can Diced Fire Roasted Tomatoes, drained
4 oz Diced green chile peppers, drained
1 cup frozen whole kernel corn, thawed
1-1/2 cups shredded Mexican blend cheese (or half pepper jack cheese)
12 corn tortillas (6 inch)
Cooking Spray
1 4 oz can sliced black olives (optional)

Preheat oven to 375°F. Spray 2 13×9-inch glass baking dishes with cooking spray. Spread 1 cup sauce over bottom of baking dishes.

Saute chopped onion until soft and translucent. Add ‘beef’ crumbles and cook several minutes. Remove from heat.

Stir in drained tomatoes, drained chilis, corn and 1/2 cup shredded cheese.

Warm tortillas in damp papertowels in the microwave for 30-45 seconds to make them pliable and prevent splitting. Spread the middle of each tortilla with 1/4 cup ‘beef’ mixture. Roll up and place seam-side down in baking dish.

Spoon remaining sauce over top of enchiladas and sprinkle with remaining 1 cup cheese. Garnish with black olives or sliced jalapenos, if desired.

Cover baking dish with aluminum foil and bake 20-25 minutes or until enchiladas are hot and cheese melts.

Servings: 12 enchiladas
Time: 45 minutes
Difficulty: easy
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1 15 oz can Red Enchilada Sauce
1/2 large onion, chopped
1 16 oz package frozen Beyond Beef crumbles
1 15 oz can Diced Fire Roasted Tomatoes, drained
4 oz Diced green chile peppers, drained
1 cup frozen whole kernel corn, thawed
1-1/2 cups shredded Mexican blend cheese (or half pepper jack cheese)
12 corn tortillas (6 inch)
Cooking Spray
1 4 oz can sliced black olives (optional)

Preheat oven to 375°F. Spray baking dish with cooking spray. Spread 1 cup sauce over bottom of baking dish. If you are using more than one dish, you may want extra sauce.
Saute chopped onion until soft and transluscent. Add ‘beef’ crumbles and cook several minutes. Remove from heat.
Stir in drained tomatoes, drained chilis, corn and 1/2 cup shredded cheese.
Warm tortillas in damp papertowels in the microwave for 30-45 seconds to make them pliable and prevent splitting. Spread the middle of each tortilla with 1/4 cup ‘beef’ mixture. Roll up and place seam-side down in baking dish.
Spoon remaining sauce over top of enchiladas and sprinkle with remaining 1 cup cheese. Garnish with black olives or sliced jalapenos, if desired.
Cover baking dish with aluminum foil and bake 20-25 minutes or until enchiladas are hot and cheese melts.

Meatless Monday – Vegetable Enchiladas

by joycevandenbergporterJanuary 29, 2018

Do you have football mania in your house? My team wasn’t even close. As a consolation, even if your team didn’t make the playoffs, the Superbowl is still a fun excuse to get friends together, even if just for the commercials and maybe Justin Timberlake…and, of course, the food. Like so many of you, I am trying to come up with a menu for the Superbowl. I will be making a big batch of my Chili Con Quinoa which is always a fan favorite. In keeping with the Mexican theme, I decided to try out a couple of vegetarian enchilada recipes. One is stocked full of veggies, spinach, zucchini, corn, tomatoes and the other has Beyond Meat ‘beef’ crumbles in place of ground beef. Well, we liked them both so I’m sharing both recipes this week but on different blog posts. Today is the veggie enchilada but stay tuned… I will also repost some of my favorite vegetarian Superbowl recipes this week.

The best thing about these enchiladas is that most of the ingredients come from your pantry or freezer, so it makes a great out of season (or I don’t want to go shopping) meal. AND there is no pre-cooking. Its basically an assembly and bake meal. Feel free to substitute your favorite vegetables just make sure they are all sliced or diced fairly small since they aren’t pre-cooked. If you want to add some protein, substitute the spinach with a can of drained and rinsed black or pinto beans. It is also very easy to make this vegan by using vegan cheese.

TIPS: DO NOT FORGET TO WARM THE TORTILLAS BEFORE FILLING. THEY WILL SPLIT. GUARANTEED. I found that 6 enchiladas fit easily in my 9×13 glass pans which means you need two pans, unless you have a larger pan that fits all 12. If you use multiple pans you may want to have extra enchilada sauce on hand.

VEGETABLE ENCHILADAS

1 15 oz can Red Enchilada Sauce
1 15 oz can Diced Fire Roasted Tomatoes, drained
1 4 oz can diced Green Chilies, drained
1 10 oz pkg frozen chopped spinach, thawed
1 cup frozen whole kernel corn, thawed
1 small zucchini, small dice
1-1/2 cups shredded Mexican blend cheese (or half pepper jack cheese)
12 corn tortillas (6 inch)
Cooking Spray
1 4 oz can sliced black olives (optional)

Preheat oven to 375°F. Spray baking dish (or 2) with cooking spray. Spread 1 cup sauce over bottom of baking dish.

Using a double paper towel, squeeze the water out of the spinach.

In a medium bowl, stir together drained tomatoes, drained chilis, spinach, corn and 1/2 cup cheese.

Heat the tortillas in a damp paper towel 6 at a time for about 30-45 seconds in the microwave to soften and make pliable. Spread the middle of each tortilla with 1/3 cup veggie mixture. Roll up and place seam-side down in baking dish.

Spoon remaining sauce over top of enchiladas and sprinkle with remaining 1 cup cheese. Garnish with black olives, if desired.

Cover baking dish with aluminum foil and bake 30 minutes or until enchiladas are hot and cheese melts. I forgot to cover mine until halfway through. Distracted cooking. It happens. Yours will be prettier.

Vegetable Enchiladas

Servings: 12 enchiladas
Time: 45 minutes
Difficulty: easy
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1 15 oz can Red Enchilada Sauce
1 15 oz can Diced Fire Roasted Tomatoes, drained
1 4 oz can diced Green Chilies, drained
1 10 oz pkg frozen chopped spinach, thawed
1 cup frozen whole kernel corn, thawed
1-1/2 cups shredded Mexican blend cheese (or half pepper jack cheese)
12 corn tortillas (6 inch)
Cooking Spray
1 4 oz can sliced black olives (optional)

Preheat oven to 375°F. Spray 13×9-inch glass baking dish with cooking spray. Spread 1 cup sauce over bottom of baking dish.
Using a double paper towel, squeeze the water out of the spinach.
In a medium bowl, stir together drained tomatoes, drained chilis, spinach, corn and 1/2 cup cheese.
Heat the tortillas in a damp paper towel 6 at a time for about 30-45 seconds in the microwave to soften and make pliable. Spread the middle of each tortilla with 1/3 cup veggie mixture. Roll up and place seam-side down in baking dish.
Spoon remaining sauce over top of enchiladas and sprinkle with remaining 1 cup cheese. Garnish with black olives, if desired.
Cover baking dish with aluminum foil and bake 30 minutes or until enchiladas are hot and cheese melts.

Meatless Monday – Zoodles with Vodka Sauce

by joycevandenbergporterOctober 2, 2017

Get your spiralizer out! If you are looking for an easy, low carb, gluten free meal, or if you’re still harvesting loads of zucchini from your garden, here is a tasty dish to try. The Vodka Sauce is delicious and so creamy, you won’t believe it’s vegan. The vodka gives the sauce a bit of zip (although the alcohol is evaporated out so this is actually a kid friendly dish). Zoodles, or zucchini noodles, are low calorie, low carb and naturally gluten free. Check out the handy chart below which compares zoodles and regular pasta from Dr Axe or check out his blog for more info. Of course, if you are a pasta lover like I am, feel free to use regular pasta, no guilt intended.

I love kitchen tools like my spiralizer and my mandolin! They transform homely veggies into glorious pasta; spaghetti, linguini or even lasagna depending on which blade you use. Dark green zucchini makes the firmest noodles but finicky eaters might not like seeing the bits of green. Of course, you could peel it first but then you would lose out on a good part of the nutrients which hang out in or just under the skin. Yellow zucchini (or summer squash) looks more like regular noodles and are generally softer so cook more quickly. Just don’t forget to cut the zoodles into 6 or 8 inch strips or you could end up with a 6 foot long noodle which only works if you are in ‘Lady and the Tramp’.

For other zucchini ‘pasta’ recipes, check out these two goodies:

Veggie Zucchini Lasagne or

Zucchini Apple Spiral Salad with Basil and Mint which was the original inspiration for the Lady and the Tramp reference.

My zucchini plant is still going strong but my tomatoes are mostly done for the year. Time to plant some winter veggies! If you are lucky enough to still have fresh garden tomatoes, you can use a couple of them in place of the canned chopped tomatoes.

TIPS: Not all vodka is gluten free as it is usually made from grains like wheat, barley and rye which contain gluten. However, vodka made from potatoes, corn or other fermentable foods are gluten free. If you are having trouble finding gluten free vodka, here is a surprisingly long list – Gluten Free Vodka List from Very Well

Zoodles with Vodka Sauce

1 Tbsn olive oil
3-4 garlic cloves, minced
1 shallot, minced
1 onion, finely diced
1 14 oz. jar crushed tomatoes
1 14 oz. jar diced tomatoes
1/3 cup vodka (see TIPS for gluten free)
1 14 oz can full-fat coconut milk
1/2 tsp red pepper flakes, more to taste
2-3 tbsp fresh basil, chopped
salt and pepper to taste
3-5 large zucchinis
freshly grated parmesan, optional

In a large skillet saute garlic, onion and shallot in olive oil until translucent, about 5 minutes

Stir in tomatoes and vodka, and let simmer for 10 minutes

Stir in coconut milk, red pepper flakes and basil. Bring to a boil then reduce heat and let simmer for about 20 minutes. Taste and add salt and pepper to taste and more red pepper flakes if desired.

While the sauce is cooking, spiralize zucchini to make ‘zoodles’ and cut into 6 or 8 inch strips, if necessary

Saute zoodles in a splash of olive oil for about 4-5 minutes, stirring often

Serve zoodles topped with vodka sauce. Garnish with fresh basil and freshly grated parmesan, if desired.

Zoodles with Vodka Sauce

Servings: 4-6
Time: 45 minutes
Difficulty: easy
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1 Tbsn olive oil
3-4 garlic cloves, minced
1 shallot, minced
1 onion, finely diced
1 14 oz. jar crushed tomatoes
1 14 oz. jar diced tomatoes
1/3 cup vodka (see TIPS for gluten free)
1 14 oz can full-fat coconut milk
1/2 tsp red pepper flakes, more to taste
2-3 tbsp fresh basil, chopped
salt and pepper to taste
3-5 large zucchinis
freshly grated parmesan, optional

In a large skillet saute garlic, onion and shallot in olive oil until translucent, about 5 minutes
Stir in tomatoes and vodka, and let simmer for 10 minutes
Stir in coconut milk, red pepper flakes and basil.
Bring to a boil then reduce heat and let simmer for about 20 minutes
Taste and add salt and pepper to taste and more red pepper flakes if desired.
While the sauce is cooking, spiralize zucchini to make ‘zoodles’ and cut into 6 or 8 inch strips, if necessary
Saute zoodles in a splash of olive oil for about 4-5 minutes, stirring often
Serve zoodles topped with vodka sauce. Garnish with fresh basil and freshly grated parmesan, if desired.

Meatless Monday – Chicken Fried Cauliflower ‘Steaks’ and Creamy Mash

by joycevandenbergporterJuly 31, 2017

Here’s a vegetarian or vegan twist on the classic comfort food, Chicken Fried Steak, nestled on a bed of creamy mash. This version has all the yummy flavor with none of the guilt, perfect for your summer barbecue or picnic. Cauliflower, the chameleon of veggies, makes a great couple of center cut ‘steaks’ while the rest is pureed into a silky, creamy cauliflower mash. This recipe makes use of the whole head of cauliflower and requires very few other ingredients, other than spices that you probably already have in your pantry. Now you can make a healthier, lower fat and meat free version of this popular dish. Its an easy and surprisingly satisfying meal that can be ready in about 30 minutes. You just might lick the plate clean…

This recipe serves two adults if prepared as directed but can easily be doubled. The head of cauliflower is cut in half and two thick planks are cut from the center. The remaining cauliflower is cut into florets and steamed until very soft and then pureed into a delicious low-cal substitution for mashed potatoes. Even though the puree and the steaks are made from the same ingredient, they taste and feel entirely differently from each other, so its not like eating a plate of cauliflower-even though it is. You will be surprised.

I have found that cauliflower tends to fall apart once most of the core is cut away, which is why cauliflower mash is such a great idea. If you are interested in the fried cauliflower and not the mash, you can carefully cut a few more smaller ‘steaks’ from the head before it falls apart and then fry up the remaining florets into ‘nuggets’ that are perfectly sized for small hands. I wish I had tried this when my kids were little.

Cauliflower is not as nutrient-dense as many of the other cabbage-family vegetables, but it is still power-packed with nutrition. Most people know it is low in fat and calories but did you know that it has protein? One cup of raw cauliflower is an excellent source of vitamin K (476.2 percent of the RDA) and vitamin C and is a very good source of fiber, potassium, phosphorus, and B vitamins. A 3 1/2-oz (100 g) serving of cooked cauliflower provides 35 calories, 2.3 g of protein, no cholesterol, 0.4 g of fat, 7.2 g of carbohydrate, and 3.3 g of fiber.

To boost nutrition, I used white whole wheat flour which is a real thing not a typo. It is made from white wheat instead of the typical red wheat. White whole wheat flour is lighter and milder in flavor than regular whole wheat flour which also tends to make everything heavy and can have an aftertaste. White whole wheat flour also retains most of the fiber and nutrition through processing since its a whole grain flour. Regular white flour is made from red wheat which has been processed to remove the germ, which contains most of the nutrients, and the bran, which has the fiber. I prefer to use whole grain whenever possible, however, you can substitute any kind of flour that you normally use, including gluten free flour mixes.

TIPS: The cauliflower can be fried in a pan or in a deep fryer, if you have one. Any leftover oil can be reused if handled properly. Allow the oil to cool down to a safe handling temperature. Strain any food particles floating in the oil by raking through it with a slotted spoon and discard them. While pouring into a container, strain through a coffee filter or piece of cheesecloth. Cover and store in the refrigerator or freezer for up to six months. The oil may appear cloudy when cold but will clear as it warms up. How To Reuse Cooking Oil

CHICKEN FRIED CAULIFLOWER ‘STEAKS’ WITH CREAMY MASH

1 head cauliflower

CAULIFLOWER MASH

1/2-3/4 cup water
1 garlic clove, crushed
1/2- 1 cup milk (unsweetened almond, soy or coconut)
2 Tbsn vegan butter (optional)
1/2 tsp salt, or to taste
1/2 tsp pepper (optional)

CHICKEN FRIED STEAKS

2 Tbsn cornstarch
1 Tbsn milk (unsweetened almond, soy or coconut)
1 large egg, lightly beaten OR 2 Tbsn vegan mayo
1/2 cup white whole wheat flour (or all purpose or gluten free)
3/4 tsp garlic powder
3/4 tsp onion powder
1/2 tsp paprika
1/4- 1/2 tsp cayenne pepper (optional)
1/2 tsp black pepper
1/2 cup lighter vegetable oil, (avocado, grape seed or canola, not olive oil)
salt to taste

Trim away outer leaves from cauliflower head. Do not core. Cut head in half lengthwise; cut a 1-inch-thick “steak” from each cauliflower half. Set steaks aside.

Cut remaining cauliflower into small pieces. Place in a saucepan with 1/2 cup water and garlic; bring to a boil over high. Reduce heat to medium-low, cover, and cook 15 minutes or until very tender. Add more water if necessary. Remove from heat; let stand while you prepare steaks.

Place cornstarch in a shallow dish. Combine milk and egg or mayo in another shallow dish. Combine flour and spices in a third shallow dish. (pie pans work well)

Dredge one cauliflower steak in cornstarch; shake off excess.

Dip in egg mixture

Dredge in flour mixture, shaking off excess. Repeat with other cauliflower steak.

Heat oil in a large nonstick skillet over medium. Add cauliflower steaks to pan and cook 4 to 5 minutes or until browned on bottom. Cover pan to steam the inside of the cauliflower.

Carefully turn and cook another 4 to 5 minutes, uncovered, until golden brown. Sprinkle with salt while hot.

Place steamed cauliflower in a food processor or blender. Add 1/2 cup milk, butter. salt and pepper. Blend until very smooth, adding more milk as needed to reach the desired consistency.

To serve, spread cauliflower over a plate and top with cauliflower. As an alternative, you can thin the cauliflower into a sauce like consistency and drizzle over the top or use as a dip.

Chicken Fried Cauliflower Steaks and Cauliflower Mash

Servings: 2
Time: 30 minutes
Difficulty: easy
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1 head cauliflower

CAULIFLOWER PUREE

1/2-3/4 cup water
1 garlic clove, crushed
1/2- 1 cup milk (unsweetened almond, soy or coconut)
2 Tbsn vegan butter
1/2 tsp salt, or to taste
1/2 tsp pepper (optional)

CHICKEN FRIED STEAKS

2 Tbsn cornstarch
1 Tbsn milk (unsweetened almond, soy or coconut)
1 large egg, lightly beaten OR 2 Tbsn vegan mayo
1/2 cup white whole wheat flour (or all purpose or gluten free)
3/4 tsp garlic powder
3/4 tsp onion powder
1/2 tsp paprika
1/4- 1/2 tsp cayenne pepper (optional)
1/2 tsp black pepper
1/2 cup lighter vegetable oil, (avocado, grape seed or canola not olive oil)
salt to taste

Trim away outer leaves from cauliflower head. Do not core. Cut head in half lengthwise; cut a 1-inch-thick “steak” from each cauliflower half. Set steaks aside.
Cut remaining cauliflower into small pieces. Place in a saucepan with 1/2 cup water and garlic; bring to a boil over high. Reduce heat to medium-low, cover, and cook 15 minutes or until very tender. Add more water if necessary. Remove from heat; let stand while you prepare steaks.
Place cornstarch in a shallow dish. Combine milk and egg or mayo in another shallow dish. Combine flour and spices in a third shallow dish. (pie pans work well)
Dredge one cauliflower steak in cornstarch; shake off excess. Dip in egg mixture; dredge in flour mixture, shaking off excess. Repeat with other cauliflower steak.
Heat oil in a large nonstick skillet over medium. Add cauliflower steaks to pan and cook 4 to 5 minutes or until browned on bottom. Cover pan to steam the inside of the cauliflower. Carefully turn and cook another 4 to 5 minutes, uncovered, or until golden brown. Sprinkle with salt.
Place steamed cauliflower in a food processor or blender. Add 1/2 cup milk, butter. salt and pepper. Blend until very smooth, adding more milk as needed to reach the right consistency.
To serve, spread cauliflower over a plate and top with cauliflower. As an alternative, you can thin the cauliflower into a sauce like consistency and drizzle over the top or use as a dip.

Meatless Monday-Veggie Zucchini Enchiladas

by joycevandenbergporterJune 26, 2017

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 slowly 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
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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.

Citrus Green Salad with Crispy Quinoa & Cumin Lime Vinaigrette

by joycevandenbergporterMay 8, 2017

With sunny weather finally here, I have moved on from steaming hot soups to fresh seasonal salads and lighter dishes. This citrus and kale salad is loaded with flavor and textures. The cumin lime vinaigrette is a perfect complement to the creamy avocado and zesty citrus while the crispy quinoa adds a delightful crunch as well as a healthy dose of protein and vitamins. Once you try crispy quinoa, you will never go back to croutons and their empty calories. Even if you aren’t a fan of quinoa, you might be surprised by how different it tastes once it’s been ‘crisped’ in olive oil.

This is my favorite time of year, when my garden comes to life. The month of May is a wonderful overlapping of seasons. Spring blooming plants like rhododendron and azalea are still in full bloom and summer roses are just beginning to emerge creating a gorgeous riot of color.

My vegetable garden is loaded with greens. You can just see the chickens photobombing in the background.

Recent warmer nights are allowing tomatoes to retain blossoms and artichokes are sending up their first stalks, so stay tuned for new artichoke dishes this spring. We will tackle tomatoes later in the summer. when they are ripe and abundant.

Let’s circle back to today’s green salad. It’s very easy to prepare with only a few really good ingredients. I have gotten in the habit of making more quinoa than I need and freeze one cup servings which makes it easy to add to salads, soups and chili. Just defrost and you’re good to go. I prefer using red quinoa for this purpose since I like it’s flavor and texture better than white quinoa, but you could also try using the tri-color quinoa which could make an interesting salad.

CITRUS GREEN SALAD WITH CRISPY QUINOA

1/2 cup red quinoa (1 cup cooked)
1/4 cup olive oil
1/2 tsp salt
6 cups baby kale or mixed greens
2 oranges
1 avocado
1/4 small red onion (or 3 scallions)

CUMIN LIME VINAIGRETTE

1/4 cup freshly squeezed lime juice
1/4 cup extra-virgin olive oil
1 teaspoon ground cumin
1/4 to 1/2 teaspoon sea salt, to taste

Cook quinoa according to directions. For more flavor, use vegetable broth instead of water. Drain on papertowels to prevent splattering.

Heat olive oil in a heavy skillet and ‘fry’ quinoa on medium heat until crispy, 5 to 10 minutes. Season with salt. Remove from heat and let cool.

Wash greens and arrange in a large salad bowl.

Sprinkle cooled quinoa over greens.

Using a sharp knife, remove peel and slice the oranges into rounds and then bite sized pieces.

Slice avocado into bite sized pieces.

Thinly slice red onion and add to salad along with orange segments and avocado.

Whisk together (or use a shaker) all vinaigrette ingredients and dress salad just before serving.

Citrus Green Salad with Crispy Quinoa

Servings: 4-6
Time: 30 minutes
Difficulty: easy
Print

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CITRUS GREEN SALAD WITH CRISPY QUINOA

1/2 cup red quinoa (1 cup cooked)
1/4 cup olive oil
1/2 tsp salt
6 cups baby kale or mixed greens
2 oranges
1 avocado
1/4 small red onion (or 3 scallions)

CUMIN LIME VINAIGRETTE

1/4 cup freshly squeezed lime juice
1/4 cup extra-virgin olive oil
1 teaspoon ground cumin
1/4 to 1/2 teaspoon sea salt, to taste

Cook quinoa according to directions. Drain on papertowels to prevent splattering.
Heat olive oil in a heavy skillet and fry quinoa on medium heat until crispy, 5 to 10 minutes. Season with salt. Remove from heat and let cool.
Wash greens and arrange in a large salad bowl.
Sprinkle cooled quinoa over greens.
Using a sharp knife, remove peel and slice the oranges into rounds and then bite sized pieces.
Slice avocado into bite sized pieces.
Thinly slice red onion and add to salad along with orange segments and avocado.
Whisk together (or use a shaker) all vinaigrette ingredients and dress salad just before serving.

Meatless Monday – Beet Salad with Goat Cheese and Pistachios

by joycevandenbergporterApril 17, 2017

Roasting beets intensifies their natural flavors and jewel toned colors. Slicing them into rounds creates a gorgeous base for creating a spectacular but simple salad. I topped the roasted beets with crumbled goat cheese and pistachios with a drizzle of balsamic vinaigrette. The goat cheese adds a creamy tang that complements the earthy beets and the pistachios provide a satisfying salty crunch. This is the perfect departure from the traditional tossed green salad, although you could lay the sliced beets on top of a bed of baby greens. Other good additions would be citrus slices or segments, pomegranate seeds, thinly sliced red onion, avocado, burrata or sliced fresh mozzarella.

The intense colors of BEETS are not just for show. The pigments that give them their rich colors are phytonutrients called betalains. which are either red or yellow, and provide antioxidant and anti-inflammatory benefits. Beets give you a big bang for the buck. They are vitamin rich, including iron, vitamin C and B6, while also low in calories (35 calories in a 2 inch beet), no cholesterol and almost no fat, so they can be your guilty pleasure. Speaking of guilty pleasures, this Four Pepper Goat Cheese from Trader Joe’s was a nice extra touch. However, use any cheese that you prefer. A great vegan option would be using one of the soft cheeses by Miyoko’s Kitchen which is starting to get traction outside of the Bay Area, so check them out! I have good luck finding it in Whole Foods Markets.

Pistachios are one of my favorite nuts. They are delicious and easy to use if you buy them pre-shelled. Although this salad uses only a small amount of them, they still contribute more than just flavor and crunch. Pistachios have protein and fiber and as a bonus, contain fewer calories and more potassium and vitamin K per serving than other nuts.

TIPS: The beets take about an hour to roast and then they have to cool, at least enough to handle. Luckily, they can be roasted a day or so ahead of time, peeled and refrigerated until you are ready to use them. Or you can sometimes buy already roasted beets for a super short cut. Once the beets are cooked and cooled, the salad is ready in minutes. Enjoy!

BEET SALAD WITH GOAT CHEESE AND PISTACHIOS

4-6 beets, preferably different varieties (red, golden or chiogga)
1/4 cup pistachios (toasted almonds, walnuts or pecans)
2 oz (2-3 Tbsn) goat cheese (or other crumbly cheese like feta)
1 Tbsn fresh parsley
1/4 cup olive oil
1/4 cup balsamic vinegar
salt and pepper to taste

Cut off beet greens and save for another use. (They are delicious sautéed in butter or olive oil with salt and pepper} Take care not to cut into the beets or you will lose some of the juice in cooking. Leave the root or ‘tail’ end. It’s easy to pinch off after it’s cooked. If you must remove it, leave a short tail to minimize juice seepage. (I absent mindedly cut mine off without thinking and they turned out fine but a slightly harder clean up.)

Spray a baking dish with olive oil and place the beets inside. Spray or drizzle them with olive oil. Cover tightly with foil. For an even easier clean up, line the bottom of the pan with foil too. Bake in a preheated oven at 450 degrees for about an hour. They should be easily pierced with a fork but not soft and mushy. Remove from heat and let cool.

Remove the beet skins with a papertowel and pinch off the stem and tail.

Using a mandolin or a sharp knife, slice the beets and place on a platter in a single layer.

Here is your opportunity to be artistic. I recommend slicing your golden beets first to prevent having to wash the mandolin between colors. Warning: the red beets will dye anything they come into contact with, so don’t use anything with a porous surface (like wood).

Roughly chop the pistachios and parsley and sprinkle them on top of the beets. Crumble the goat cheese and sprinkle it as well.

Whisk the oil and vinegar together (or combine in a shaker). Season with salt and pepper to taste (I usually use 1/2 teaspoon salt and 1/4 teaspoon pepper). Drizzle over beets and serve with remaining dressing on the side.

Beet Salad with Goat Cheese and Pistachios

Servings: 6
Time: 90 minutes
Difficulty: easy
Print

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4-6 beets, preferably different varieties (red, golden or chiogga)
1/4 cup pistachios
2 oz (2-3 Tbsn) goat cheese (or other crumbly cheese like feta, or gorgonzola)
1 Tbsn fresh parsley
1/4 cup olive oil
1/4 cup balsamic vinegar
salt and pepper to taste

Cut off beet greens and save for another use. (They are delicious sautéed in butter or olive oil with salt and pepper} Take care not to cut into the beets or you will lose some of the juice in cooking. Leave the root or ‘tail’ end. It’s easy to pinch off after it’s cooked. If you must remove it, leave a short tail to minimize juice seepage.
Spray a baking dish with olive oil and place the beets inside. Spray or drizzle them with olive oil. Cover tightly with foil. For an even easier clean up, line the bottom of the pan with foil too. Bake in a preheated oven at 450 degrees for about an hour. They should be easily pierced with a fork but not over soft. Remove from heat and let cool.
Remove the beet skins with a papertowel and pinch off the stem and tail.
Using a mandolin or a sharp knife, slice the beets and place on a platter in a single layer. Here is your opportunity to be artistic. I recommend slicing your golden beets first to prevent having to wash the mandolin between colors. Warning: the red beets will dye anything they come into contact with, so don’t use anything with a porous surface (like wood).
Roughly chop the pistachios and parsley and sprinkle them on top of the beets. Crumble the goat cheese and sprinkle it as well.
Whisk the oil and vinegar together (or combine in a shaker). Season with salt and pepper to taste (I usually use 1/2 teaspoon salt and 1/4 teaspoon pepper). Drizzle over beets and serve with remaining dressing on the side.

Lemon Ricotta Appetizers-5 Ways (Vegan)

by joycevandenbergporterApril 3, 2017

How can you turn one easy dip into four (or five) different appetizers? Here you go… Make this lovely Lemon Ricotta Dip and serve it with sliced baguette or crackers (or bake it for a yummy hot appetizer). Roll it up in grilled zucchini slices with a fresh basil leaf, add Kalamata olives and red chili peppers and fill cucumber boats, or make a spring bruschetta with fava beans or edamame and fresh mint. All are delicious and all vegan if you use my new kitchen favorite, dairy free Kite Hill Ricotta. It is creamy and buttery just like the original made with cow’s milk but made from almonds so it is guilt free as well.

This lemon Ricotta dip is quick to prepare and can be served immediately or you can bake it until it’s warmed through for a delicious hot dip. This vegan ricotta holds up well in cooking and it’s becoming one of my go to ingredients when I’m craving creamy comfort foods. The addition of lemon zest and juice, scallions and red pepper flakes gives the buttery ricotta some zing. A drizzle of olive oil is the perfect finish.

LEMON RICOTTA DIP

8 oz ricotta
1/2 lemon, zested and juiced
2-3 cloves garlic, minced
2 scallions, minced
1/4 tsp salt (optional)
1/4 tsp red pepper flakes (optional)
drizzle of olive oil (optional)

Mix all ingredients together in a serving bowl, drizzle with olive oil and serve with crackers or sliced baguette. This dip can also be baked in a greased baking dish at 375 degrees until heated through (about 15 or 20 minutes). Drizzle before serving.

Take advantage of seasonal fava beans or edamame and make easy Spring Bruschetta. I was disappointed not to find fava beans or edamame in my local market so I used frozen edamame which were just as good as fresh. The hardest part of this appetizer is remembering the toasting bread in the oven… or maybe that’s just me.

LEMON RICOTTA BRUSCHETTA

1 cup lemon ricotta dip
1/2 cup fresh shelled fava beans or edamame
1/4 cup fresh mint leaves, chopped
additional lemon zest (optional)
baguette, sliced
1 Tbsn olive oil

Brush baguette with olive oil and toast under broiler for a minute or two on each side. Let cool.
Spread lemon ricotta mixture on each slice and top with fava beans, fresh mint and lemon zest.
For a low carb, gluten free option, fill endive leaves instead of bread.

Using the Lemon Ricotta mixture as a base, I added chopped Kalamata olives and spicy red chili peppers to make cucumber boats. I thought that the crispy cool cucumbers would perfectly balance the salt and heat. I was not disappointed. I left some of the cucumber peel for aesthetic purposes but you can always peel the whole thing or leave the peel intact. It’s just a matter of taste. Chilling the filled cucumber to firm up the ricotta mixture before slicing makes it easier to cut perfect bites.

RICOTTA CUCUMBER BOATS

1 cup lemon ricotta dip
1 red chili pepper, chopped
1/4 cup Kalamata olives, roughly chopped
2 large cucumbers

Stir the chili pepper and olives into the lemon ricotta mixture
Using a potato peeler or sharp knife, remove strips from the cucumber skin.
Slice cucumbers in half lengthwise and scoop out seeds.
Fill the cucumbers with the lemon ricotta mixture and smooth with a knife. Chill 10 or 15 minutes to firm up, if you have time.
Slice into 1 inch half circles and serve cold.

If you’re looking for a more sophisticated (but still easy) appetizer, try these Zucchini Roll Ups. Grill or broil zucchini strips, then spread them with a thin layer of lemon ricotta mixture and roll them up with a whole basil leaf. The sweetness of grilled zucchini really complements the creamy ricotta. It’s really easy but it doesn’t look like it. You can’t go wrong here. My Zucchini Roll Ups were inspired by The Kitchn

LEMON RICOTTA ZUCCHINI ROLLUPS

3 medium zucchini
small bunch fresh basil
2 Tbsn olive oil
salt and pepper to taste

Remove both ends from the zucchini and slice lengthwise into slices 1/4-inch thick using a sharp knife or mandolin. .
Brush or spray each side of the zucchini slices with olive oil and season with salt and pepper to taste. Grill or broil until lightly browned, about 2 minutes on each side. Zucchini slices should be soft enough to roll without breaking. Let cool completely.
Spread a thin layer of ricotta mixture on a slice. Place a whole basil leaf on one end and roll up starting with the basil end (so the basil ends up in the middle like a little flag)

Lemon Ricotta Dip

Servings: 1 cup
Time: 10 minutes
Difficulty: easy
Print

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LEMON RICOTTA DIP

8 oz ricotta
1/2 lemon, zested and juiced
2-3 cloves garlic, minced
2 scallions, minced
1/4 tsp salt (optional)
1/4 tsp red pepper flakes (optional)
drizzle of olive oil (optional)

Mix all ingredients together in a serving bowl, drizzle with olive oil and serve with crackers or sliced baguette. This dip can also be baked in a greased baking dish at 375 degrees until heated through (about 15 or 20 minutes). Drizzle before serving.

Bruschetta with Ricotta and Edamame

Servings: 24 bites
Time: 20 minutes
Difficulty: easy
Print

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LEMON RICOTTA BRUSCHETTA

1 cup lemon ricotta dip
1/2 cup fresh shelled fava beans or edamame
1/4 cup fresh mint leaves, chopped
additional lemon zest (optional)
baguette, sliced
1 Tbsn olive oil

Brush baguette with olive oil and toast under broiler for a minute or two on each side. Let cool.
Spread lemon ricotta mixture on each slice and top with fava beans, fresh mint and lemon zest.
For a carb free option, fill endive leaves instead of bread.

Cucumber Boats with Olives and Chili Peppers

Servings: 24 bites
Time: 15 minutes
Difficulty: easy
Print

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RICOTTA CUCUMBER BOATS

1 cup lemon ricotta dip
1 red chili pepper, chopped
1/4 cup Kalamata olives, roughly chopped
2 large cucumbers

Stir the chili pepper and olives into the lemon ricotta mixture
Using a potato peeler or sharp knife, remove strips from the cucumber skin.
Slice cucumbers in half lengthwise and scoop out seeds.
Fill the cucumbers with the lemon ricotta mixture and smooth with a knife. Chill 10 or 15 minutes to firm up, if you have time.
Slice into 1 inch half circles and serve cold.

Zucchini Roll Ups

Servings: 12 bites
Time: 20 minutes
Difficulty: easy
Print

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LEMON RICOTTA ZUCCHINI ROLLUPS

3 medium zucchini
small bunch fresh basil
2 Tbsn olive oil
salt and pepper to taste

Remove both ends from the zucchini and slice lengthwise into slices 1/4-inch thick using a sharp knife or mandolin. .
Brush or spray each side of the zucchini slices with olive oil and season with salt and pepper to taste. Grill or broil until lightly browned, about 2 minutes on each side. Zucchini slices should be soft enough to roll without breaking. Let cool completely.
Spread a thin layer of ricotta mixture on a slice. Place a whole basil leaf on one end and roll up starting with the basil end (so the basil ends up in the middle like a little flag)

Meatless Monday – Lentil & Quinoa ‘Meatballs’

by joycevandenbergporterFebruary 27, 2017

Meatballs are a perennial favorite, one of America’s most common comfort foods. Serve them dipped in a spicy barbecue sauce as an appetizer or over zoodles for dinner. This gluten free version uses red quinoa, brown lentils and whole oats which make a surprisingly delicious meatball with the help from a few spices and some TLC. This is a vegetarian recipe with vegan alternatives.

I have made vegetarian meatballs before using eggplant, breadcrumbs and parmesan with good results Check out Eggplant Meatballs. This time, my goal was to make a meatless, gluten free meatball that has a similar texture and flavors of the meatballs and meatloaf I used to make when I still used ground beef. I have a frequent guest at my table who is gluten intolerant so, whereas I never worried about gluten before (just empty carbs) my priorities have changed.

I know there are faux meat beef substitutes but not everyone has access to them, so I prefer to experiment with normal everyday foods. In this recipe, I used red quinoa which has been a great stand in for ground beef in taco and chili recipes. Check these out: Quinoa Black Bean Tacos with Chili L:ime Sauce and Black Bean Chili Con Quinoa.

I like red quinoa (or multi colored), as opposed to white for this recipe because it has a heartier consistency and flavor. Plus the color helps create results that look more like we are used to seeing when cooking with red meat. I paired the quinoa with cooked brown lentils which add a creamy consistency and raw oats to absorb liquid and give it bulk.

So these vegetarian/vegan meatballs are pretty satisfying and delicious but how do they stack up nutritionally speaking? Both lentils and quinoa are high in protein and fiber with virtually no fat. Both are also rich in nutrients. The third part of the meatball triumvirate is oats which also has protein and fiber. Although oats are hulled, the bran and germ are not stripped away, as is common with other grains, which means the bulk of their nutrients are retained. If you serve them over zoodles, you’ve got a low calorie, low carb, low fat meal that is nutrient rich. Win Win!

TIPS: I made this recipe twice. The first time I used cooled quinoa and lentils and oat flour. The second time I used cold, refrigerated quinoa and lentils and raw oats. Hands down, the second meatballs won. They were easier to roll and maintained their shape. So I recommend making the lentils and quinoa the night before or in the morning to speed things along. The second meatballs also had a better consistency which I contribute to the oats. You could also use panko bread crumbs which won’t give you the same nutritional boost and they are not gluten free. Store meatballs and sauce separately for best results.

LENTIL & QUINOA MEATBALLS

1/2 cup dried brown lentils (or 1 cup cooked)
2 cups vegetable broth or water
1/2 cup red or tri color quinoa (or 1 cup cooked)
2-3 Tbsn olive oil or spray (divided)
½ onion, finely chopped
3 cloves garlic, minced
1/4 cup fresh parsley, chopped
1 egg or 1 flax egg (1 Tbsn ground flax seed + 2 1/2 Tbsn water)
1 Tbsn soy sauce or Bragg’s liquid aminos (GF) or vegan Worcestershire Sauce
2 Tbsn ketchup or steak sauce
1 tsp dried Italian seasoning or oregano
1 tsp each salt and pepper (or to taste)
3/4 – 1 cup oats (GF) or bread crumbs
2 cups tomato sauce (optional for serving)
4-6 large carrots or zucchini, or 12 oz pasta (optional for serving)

Rinse and drain the lentils. Bring vegetable broth or water to a boil in a large saucepan, add the lentils. Reduce heat and cook for about 15 or20 minutes until the water is absorbed. Remove from heat and let cool completely.

Rinse and drain the quinoa and cook as directed for about 20 minutes, or until the liquid is absorbed and the ‘tails’ are visible. Remove from heat and let cool completely.

If you are making a flax egg, combine the flax seed and the warm water in a mug or small bowl. Mix and let stand for several minutes until it becomes a gel.

If you are making veggie noodles, wash and remove the stem ends and slice into ‘noodles’ using a spiralizer, a mandolin or a potato peeler. Set aside

Saute onions in a heavy cast iron pan until transluscent and slightly browned, 4-5 minutes. Remove from heat and let cool.

Put the lentils, onions, egg, parsley and spices in a food processor and pulse a couple of times to combine. Or you can smash with a potato masher. The mixture should be chunky not smooth.

Transfer the lentil mixture to a large bowl and mix in the quinoa.

Mix in half of the oats and try to roll a ball.You want the consistency to feel firm, like a meatball. If it feels too moist, add more oats. I used a whole cup

Put the meatball mixture into the fridge for 20 to 30 minutes to allow the oats to absorb liquid and make it easier to roll into balls.

Take the bowl out of the fridge and scoop up some of the lentil mixture and roll it into a ball with your hands. This recipe makes 3 dozen 1 inch meatballs. Make them whatever size you like but make them all the same size so they cook evenly. Roll it until it feels sturdy.

Place them on an oiled baking sheet and spray the tops with olive oil. Bake at 400 degrees for 25 to 30 minutes. You can broil for a few minutes to brown the tops.

Wipe out frying pan and pour in tomato sauce. Heat on medium until bubbling and then turn to simmer.

Remove meatballs from the oven and place in tomato sauce. Spoon sauce over to cover.

Saute the noodles in oil or butter with a pinch of salt, if you prefer. If you are using regular pasta, follow the cooking instructions on the package. Or you can par boil Zucchini noodles for 1 to 2 minutes. Drain and set aside.

Serve over hot noodles with fresh parsley and a sprinkle of parmesan, if desired.

Lentil & Quinoa Meatballs

Servings: 36 1 inch meatballs
Time: 90 minutes
Difficulty: easy
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1/2 cup dried brown lentils (or 1 cup cooked)
2 cups vegetable broth or water
1/2 cup red or tri color quinoa (or 1 cup cooked)
2-3 Tbsn olive oil or spray (divided)
½ onion, finely chopped
3 cloves garlic, minced
1/4 cup fresh parsley, chopped
1 egg or 1 flax egg (1 Tbsn ground flax seed + 2 1/2 Tbsn water)
1 Tbsn soy sauce or Bragg’s liquid aminos (GF) or vegan Worcestershire Sauce
2 Tbsn ketchup or steak sauce
1 tsp dried Italian seasoning or oregano
1 tsp each salt and pepper (or to taste)
3/4 – 1 cup oats (GF) or bread crumbs
2 cups tomato sauce (optional for serving)
4-6 large carrots or zucchini, or 12 oz pasta (optional for serving)

Rinse and drain the lentils. Bring vegetable broth or water to a boil in a large saucepan, add the lentils. Reduce heat and cook for about 15 or20 minutes until the water is absorbed. Remove from heat and let cool completely.
Rinse and drain the quinoa and cook as directed for about 20 minutes, or until the liquid is absorbed and the ‘tails’ are visible. Remove from heat and let cool completely.
If you are making a flax egg, combine the flax seed and the warm water in a mug or small bowl. Mix and let stand for several minutes until it becomes a gel.
If you are making carrot noodles, scrub the carrots and remove the stem end. Or cut ends off of zucchini. Slice into ‘noodles’ using a spiralizer, a mandolin or a potato peeler. Set aside
Saute onions in a heavy cast iron pan until transluscent and slightly browned, 4-5 minutes. Remove from heat and let cool.
Put the lentils, onions, egg, parsley and spices in a food processor and pulse a couple of times to combine. Or you can smash with a potato masher. The mixture should be chunky not smooth.
Transfer the lentil mixture to a large bowl and mix in the quinoa.
Mix in half of the oats and try to roll a ball.You want the consistency to feel firm, like a meatball. If it feels too moist, add more oats. I used a whole cup
Put the meatball mixture into the fridge for 120to 30 minutes to allow the oats to absorb liquid and make it easier to roll into balls. Take the bowl out of the fridge and scoop up some of the lentil mixture and roll it into a ball with your hands. This recipe makes 3 dozen 1 inch meatballs. Make them whatever size you like but make them all the same size so they cook evenly. Roll it until it feels sturdy. Place them on an oiled baking sheet and spray the tops with olive oil. Bake at 400 degrees for 25 to 30 minutes. You can broil for a few minutes to brown the tops.
Wipe out frying pan and pour in tomato sauce. Heat on medium until bubbling and then turn to simmer.
Remove meatballs from the oven and place in tomato sauce. Spoon sauce over to cover.
Bring a large pot of water to a boil, add carrots and boil for 2-3 minutes. Zucchini noodles will only take 1 to 2 minutes. Drain and set aside. Or you can saute the noodles in oil or butter with a pinch of salt, if you prefer. If you are using regular pasta, follow the cooking instructions on the package.
Serve over hot noodles with fresh parsley and a sprinkle of parmesan, if desired.

Meatless Monday -Thai Red Curry Soup

by joycevandenbergporterFebruary 20, 2017

So you might have noticed that I am still on a soup kick. It may have something to do with the constant deluge of rain blown sideways by strong gusts of wind. This soup, in particular, is designed to use winter veggies like sweet potato, squash and mushrooms with fresh ginger in a deliciously spicy red curry, coconut milk broth. I added tofu for extra protein and millet, brown rice ramen noodles to make a pretty hearty meal in a bowl.

I love the spicy but comforting flavors of this soup. It’s loaded with vegetables that make it a nutritional feast but also provide interest. Each spoonful is a different culinary adventure, from the creaminess of the sweet potato, to the earthy mushrooms and the just tender bok choy all swimming in a yummy coconut curry broth.

What really makes it though, is the garnishes of sliced red onion and fresh cilantro (or parsley if you’re not a cilantro lover), so don’t skip this step. You can use whatever vegetables you prefer or have on hand. Japanese eggplant would be a good choice. Just keep in mind that some veggies take longer than others to cook.

TIPS: I used whole grain ramen noodles which I was trying for the first time. They had a good flavor and texture but broke into small pieces which made it easier to eat but not quite as pretty as intended. Rice vermicelli or spaghetti would hold it’s shape better.

This recipe calls for several Thai spices which are easy to find in my grocery stores. I’ll admit that the list of ingredients is pretty long but each adds an important flavor to the mix. If you don’t have the ingredients or can’t be bothered to buy them, you may be lucky enough to find a curry soup base in your market. Just add the fresh ingredients and you’re done.

Draining the tofu isn’t absolutely necessary, especially if you are pressed for time, since it’s going into a liquid base, but I prefer to squeeze out the water it was packed in to allow the flavors of the broth to be absorbed. It makes the tofu more flavorful.

THAI RED CURRY SOUP

2 cloves garlic, minced
1 tsp grated fresh ginger
2-3 Tbsn Thai red curry paste
2 tsp red chili paste (optional)
4 cups vegetable broth
1 13oz. can coconut milk
2 Tbsn fish sauce or Bragg’s liquid aminos (GF)
1 Tbsn lime juice
2 Tbsn brown or white sugar
1 block extra firm tofu, drained and diced
1 small sweet potato, peeled and sliced or diced
1 cup winter squash or zucchini, sliced or diced
4-5 shitake or criminy mushrooms, sliced
2-3 sliced baby bok choy, 1 cup shredded Napa cabbage or 1 cup shredded leafy greens
6 oz. whole grain ramen noodles or rice vermicelli noodles (GF)
1/4 cup fresh cilantro, chopped
1/2 red onion

Drain tofu on papertowels, cover with papertowels and gently press water out by hand or with a heavy pan. Let sit while you prepare the other ingredients. Add garlic, ginger, red curry paste, red pepper paste, vegetable broth, coconut milk fish sauce and half of sugar to a large soup pot and bring almost to boiling. Reduce to a simmer. Taste and add rest of sugar if desired and more

Add sweet potato, tofu and squash (If you are using zucchini, add with the bok choy) and simmer for about 10 minutes.

Add bok choy, mushrooms and noodles and cook another five minutes.

Serve topped with sliced red onion, chopped fresh cilantro and maybe a drizzle of sriracha.

Thai Red Curry Soup

Servings: 4-6
Time: 30 minutes
Difficulty: easy
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2 cloves garlic, minced
1 tsp grated fresh ginger
2-3 Tbsn Thai red curry paste
2 tsp red chili paste (optional)
4 cups vegetable broth
1 13.5 oz. can coconut milk
2 Tbsn fish sauce or Bragg’s liquid aminos
1 Tbsn lime juice
2 Tbsn brown or white sugar
1 block extra firm tofu, drained and diced
1 small sweet potato, peeled and sliced or diced
1 cup winter squash or zucchini, sliced or diced
4-5 shitake or criminy mushrooms, sliced
2-3 sliced baby bok choy, 1 cup shredded Napa cabbage or 1 cup shredded leafy greens
6 oz. whole grain ramen noodles or rice vermicelli noodles
1/4 cup fresh cilantro, chopped
1/2 red onion

Drain tofu on papertowels, cover with papertowels and gently press water out by hand or with a heavy pan. Let sit while you prepare the other ingredients. Add garlic, ginger, red curry paste, red pepper paste, vegetable broth, coconut milk fish sauce and half of sugar to a large soup pot and bring almost to boiling. Reduce to a simmer. Taste and add rest of sugar if desired and more
Add sweet potato and squash (If you are using zucchini, add with the bok choy) and simmer for about 10 minutes.
Add bok choy, mushrooms and noodles and cook another five minutes.
Serve topped with sliced red onion, chopped fresh cilantro and maybe a drizzle of sriracha.

Meatless Monday -Breakfast Tacos

by joycevandenbergporterFebruary 6, 2017

I was tired of toast for breakfast, so decided to ratchet it up a notch with breakfast tacos. I love Mexican food so this was a no brainer, and even though these tacos are vegetarian, they even satisfied my husband who went back for thirds. Warm corn tortillas loaded with Mexican Chipotle ‘vegan sausage’, scrambled eggs (or tofu), jalapenos, black olives, tomatoes and shredded cheese were a great way to start the day. I’m pretty sure you will like them too. We had them for Sunday morning breakfast but I would eat them for dinner too…

Those that follow me know that I’m not a fan of fake foods, i.e. fake ‘meat’. I usually prefer to make my own substitutions, or just not eat it at all, so I have pretty much stayed away from store bought ‘meat’. Luckily for me (and vegetarians everywhere), our choices are getting better all the time and I decided to give the Field Roast Grain Meat ‘sausages’ a try. I chose the Mexican Chipotle because I thought the flavors would be great in a taco. Well, I loved it. My husband loved it. I will definitely be trying the other flavors too.

For those like me that don’t know, grain meat is a combination of grains and vegetables that are ground up like a traditional sausage. The links are encased in plastic, which must be removed before cooking, in contrast to natural casings which are made from animal intestines. Sausage is sometimes enclosed in artificial casings made of cellulose, collagen or synthetic materials, so know what you are buying.

I have 12 chickens, most of whom have been rescued from factory farms so I am lucky enough to have plentiful and beautiful eggs from happy hens who have been given a second chance at life. If you don’t have access to eggs from your own backyard or a farmers market, look for Pasture Raised eggs in your supermarket. All the other labels like Cage Free and Organic are misleading. I have written about this before so won’t repeat myself. For those that haven’t read my egg rant or are still confused about egg labeling, click HERE for more info on how to decipher egg labels. They are designed to keep people from making informed decisions. (i.e. organic may not mean what you think it does). The bottom line is DON’T BUY CHEAP EGGS. My chickens, ambassadors for factory farmed animals, have their own Facebook page, Mrs Vs Rescue Chickens .Check them out. They love new followers.

*If you are vegan or don’t eat eggs, tofu makes a good scramble. You can buy boxed tofu scramble or you can make your own using extra firm tofu. Click HERE for a Basic Tofu Scramble Recipe.

BREAKFAST BURRITOS

2 Field Roast Mexican Chipotle Sausages (vegan)
1/2 block firm tofu or 3 pasture raised eggs*
1 Tbsn olive oil
1 tsp vegan butter or butter
6 corn tortillas

Suggested Toppings:

1 small tomato, chopped (or several cherry tomatoes cut in quarters)
1/2 avocado, chopped
Sliced black olives
Sliced or chopped jalapeno peppers
Shredded Cheddar or Monterey Jack Cheese (vegan options available)
Sriracha or other hot pepper sauce

Remove the plastic casing from the sausages and break into pieces with a spatula or fingers (it’s a bit messy). Saute in olive oil on medium for about 5 minutes. Reduce to low. (The sausage can get too crispy if overcooked)

While sausage is cooking, prepare your toppings. You don’t need very many.

If using tofu, follow suggested recipe* or your own. If using eggs, add 1 teaspoon cold water and scramble in butter until done and remove from heat.

Heat tortillas. My favorite way is to wrap in papertowels and microwave about 30 seconds. Keep warm in foil or a cloth, or a tortilla warmer if you have one.

Fill tortillas with a spoonful of sausage and egg

Add the toppings of your choice. Top with hot sauce, if desired. Goes well with fruit.

Breakfast Tacos

Servings: 2-4
Time: 20 minutes
Difficulty: easy
Print

20170205_115008

2 Field Roast Mexican Chipotle Sausages (vegan)
1/2 block tofu or 3 pasture raised eggs*
1 Tbsn olive oil
1 tsp vegan butter or butter
6 corn tortillas

Suggested Toppings:

1 small tomato, chopped (or several cherry tomatoes cut in quarters)
1/2 avocado, chopped
Sliced black olives
Sliced or chopped jalapeno peppers
Shredded Cheddar or Monterey Jack Cheese (vegan options available)
Sriracha or other hot pepper sauce

Remove the plastic casing from the sausages and break into pieces with a knife or fingers (it’s a bit messy). Saute in olive oil on medium for about 5 minutes. Reduce to low. (The sausage can get hard if overcooked)
While sausage is cooking,
If using tofu, follow suggested recipe* or your own. If using eggs, add 1 teaspoon cold water and scramble in butter until done and remove from heat.
Heat tortillas. My favorite way is to wrap in papertowels and microwave about 30 seconds. Keep warm in foil or a cloth.
Fill tortillas with a spoonful of sausage and egg and the toppings of your choice. Top with hot sauce, if desired. Goes well with fruit.

Spicy Black Eyed Pea Soup (Vegan)

by joycevandenbergporterJanuary 30, 2017

You have heard that ‘Necessity is the mother of invention’. Well, this yummy soup was a brainchild of a recent severe rainstorm, on a day we lost power for 4 or 5 hours due to heavy rain and high winds. Our lights came back on around 6:30pm so I went around blowing out candles and then had to come up with something for dinner, now that I had no excuse not to cook. I found a bag of frozen black eyed peas and a few veggies in my refrigerator. Threw in a few canned items from my pantry and I ended up with a big pot of some pretty tasty hot soup. I didn’t take any photos because I didn’t think those humble ingredients would amount to much. Boy was I wrong! The fire roasted tomatoes and peppers combined with cumin and enriched with a splash of Worcestershire sauce (or Bragg’s Liquid Aminos) add a savory and slightly spicy backdrop for the veggies. Luckily for my family, I had to make it again just to take photos – such a hardship…

Black eyed peas are not peas (which are actually seeds in a pod). They are legumes (beans) and the seed we eat is called a pulse. There you go, that was the vocabulary lesson for the day. Black Eyed Peas are a good source of protein (at 6.7 grams per half cup), fiber and a host of vitamins and minerals, including iron, zinc, potassium, Vitamin A and Folate. They are also low in fat and have zero cholesterol, making them an ideal food. They also have a mild flavor and firm texture which makes them a popular choice in soups and stews.

Frozen black eyed peas are just fresh peas that have been frozen with no additives, so they are my preference if you can find them. Occasionally, I am lucky enough to find them fresh in the produce section and consider it a great find. For those that live in areas where you can’t get good fresh produce year around, I recommend stocking your freezer with fresh frozen beans, dark leafy greens and pre-cut veggies. You won’t regret it, especially on nights where you are searching the kitchen for dinner ideas. Add whatever veggies you have on hand. I used kale, zucchini, carrots and celery.

TIPS: If you are using canned black eyed peas, drain and rinse them before adding them to the soup. Just in case you’re wondering about that slimy liquid with them in the can, it is mostly water and salt and/or calcium chloride (both of which are preservatives ) along with natural starch given off by the beans. Some recipes call for the starchy liquid to thicken dishes but I usually rinse because I don’t care for the texture or the flavor which is sometimes metallic from being in the can. Those watching sodium in their diets will also benefit from rinsing the extra salt from the beans.

If you are using dried beans, I would recommend soaking one and a half cups of them overnight in cold water. Drain and follow the recipe but increase cooking time to about an hour, or until beans are soft.

SPICY BLACK EYED PEA SOUP

32 oz bag frozen black eyed peas (or 2 14 oz cans)
1 Tbsn olive oil
1 medium onion, chopped
1 large carrot, scrubbed and chopped
1 large stalk celery, trimmed and chopped
8 cups vegetable broth
1 16 oz can fire roasted chopped tomatoes
1-2 4 oz can fire roasted green peppers
1-2 tsp cumin
1/8 tsp cayenne pepper (optional)
1-2 tsp Worcestershire sauce, soy sauce or liquid aminos (GF)
1 small zucchini, chopped
1 cup lacinato kale, stems removed and thinly sliced

Saute onion, carrots and celery in olive oil until softened (about 5 minutes)

Pour in vegetable broth and add all remaining ingredients, except zucchini and kale. I recommend adding 1 can of peppers, 1 teaspoon cumin and 1 teaspoon of your chosen sauce to begin. Simmer about 30 minutes. Add more broth or water, if necessary.

Taste broth and add cumin, soy sauce, cayenne pepper, salt and pepper to taste. If you want more zing, add another can of fire roasted peppers. Stir in zucchini and kale and cook another 5 minutes.

Serve with crusty bread or a fresh green salad.

Spicy Black Eyed Pea Soup

Servings: 6
Time: 45 minutes
Difficulty: easy
Print

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32 oz bag frozen black eyed peas (or 2 14 oz cans)
1 Tbsn olive oil
1 medium onion, chopped
1 large carrot, scrubbed and chopped
1 large stalk celery, trimmed and chopped
8 cups vegetable broth
1 16 oz can fire roasted chopped tomatoes
1-2 4 oz can fire roasted green peppers
1-2 tsp cumin
1/8 tsp cayenne pepper (optional)
1-2 tsp Worcestershire sauce, soy sauce or liquid aminos (GF)
1 small zucchini, chopped
1 cup lacinato kale, stems removed and thinly sliced

Saute onion, carrots and celery in olive oil until softened (about 5 minutes)
Pour in vegetable broth and add all remaining ingredients, except zucchini and kale. I recommend adding 1 can of peppers, 1 teaspoon cumin and 1 teaspoon of your chosen sauce to begin. Simmer about 30 minutes. Add more broth or water, if necessary
Taste broth and add cumin, cayenne pepper, soy sauce, salt and pepper to taste. If you want more zing, add another can of fire roasted peppers. Stir in zucchini and kale and cook another 5 minutes.

Meatless Monday – Hot and Sour Soup

by joycevandenbergporterDecember 26, 2016

If hot soup equals a warm belly, what about hot soup that is also hot-spicy? As you can see, I’m still on my hot soup bender – and judging by the forecast for seven days of rain next week, it’s not ending any time soon. My husband is in bed with the sniffles so I decided that Hot and Sour Soup would be the perfect antidote. I am a true believer in the medicinal power of soup. I used to rely on chicken soup but now I’m looking for vegetarian options and it looks like this one will do the trick. Hot and Sour Soup contains anti inflammatory aromatics, like red chile and ginger, lending some truth to the old saying, that ‘soup is medicine in a bowl.’

This soup has all the healing properties you need to fight infections, help digestion and boost both your immune system and your metabolism. It’s also a great way to warm up on a cold winter’s day. The soup’s warm and silky texture feels great on a sore throat, and its hot and sour flavors help clear a stuffy nose and sweat out toxins. Plus the combination of mushrooms, tofu and bamboo shoots swimming in a flavorful broth that tickles your tastebuds is reason enough to enjoy this satisfying dish.

Photo Credit: Wikimedia.org

Here’s your fun fact of the day: Bamboo Shoots are not just an empty filler only found in Chinese food. They are rich in dietary fiber, vitamins (including B vitamins) and minerals, especially copper and iron which are used to produce red blood cells and potassium, important for healthy heart and blood pressure. They also contain 2.5 grams of protein per 100 g serving for the low price of 27 calories. Not bad for such an innocuous little veggie… The photo above is of a young bamboo shoot just peeking above the ground. I decided to look it up because I didn’t know what they look like in nature. You’re welcome.

I have made this soup once before but this time I’m perfecting it. It is based on a Tyler Florence recipe which I veganized and added a bit more spice (because I love it). Here is the original Food Network Recipe which was my inspiration. Don’t forget to try a few drops of sesame oil on the top. Mmmm…

TIPS: Most Hot and Sour recipes call for Chinese mushrooms like wood ear or cloud ear which are easier to find dried than fresh. However, any kind of mushroom can be used. I used a combination of fresh criminy and maitake which provides good flavor and texture. If you use dried mushrooms, pour boiling water over them and let sit for about a half hour to reconstitute, then slice. The scallions, cilantro and sesame oil are optional garnishes but I think they add a lot. I liked the sesame oil so much that next time I may add it right to the pot.

HOT AND SOUR SOUP

2 Tbsn light oil (avocado or canola)
1 Tbsn fresh ginger, finely grated (or ginger paste)
2 Tbsn red chili paste
1 4 oz can bamboo shoots
2 cups criminy mushrooms, sliced
1 small clump maitake mushrooms(optional)
1 block extra firm tofu, cubed
1/4 cup soy sauce (or liquid aminos for GF)
1/4 cup rice vinegar
1 tsp salt
1 tsp white pepper
2 tsp sugar
2 quarts vegetable broth
3 Tbsn cornstarch + 1/4 cup water
1 large egg, room temperature (optional)
scallions, chopped (optional)
cilantro, chopped (optional)
sesame oil (optional)

If you are using dried mushrooms, put them in a small bowl and cover with boiling water. Let stand for 30 minutes to reconstitute. Drain and rinse and discard any hard clusters in the centers. Wipe fresh mushrooms clean with a paper towel and slice. Pull apart Maitake mushrooms.

Heat the oil in a large pot over medium-high flame. Add the ginger, chili paste, mushrooms and bamboo shoots; cook and stir for 1 minute to infuse the flavor.

Combine the soy sauce, vinegar, salt, pepper, and sugar in a small bowl and add it to the mushroom mixture. Gently stir in the tofu taking care not to break the cubes apart.

Add the vegetable broth and simmer for 10 minutes. Dissolve the cornstarch in the water and stir until smooth. Slowly pour it into the soup and continue to simmer until the soup thickens.

Remove the soup from the heat and stir in 1 direction to get a current going, then stop stirring. Slowly pour in the beaten egg in a steady stream. It should feather and spread out in the broth.

Serve with chopped green onions and cilantro, and drizzle with a few drops of sesame oil, if desired.

Hot and Sour Soup

Servings: 4
Time: 30 minutes or less
Difficulty: easy
Print

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2 Tbsn light oil (avocado or canola)
1 Tbsn fresh ginger, finely grated (or ginger paste)
2 Tbsn red chili paste
1 4 oz can bamboo shoots
2 cups criminy mushrooms, sliced
1 small clump maitake mushrooms(optional)
1 block extra firm tofu, cubed
1/4 cup soy sauce (or liquid aminos for GF)
1/4 cup rice vinegar
1 tsp salt
1 tsp white pepper
2 tsp sugar
2 quarts vegetable broth
3 Tbsn cornstarch + 1/4 cup water
1 large egg, room temperature
scallions, chopped (optional)
cilantro, chopped (optional)
sesame oil (optional)
If you are using dried mushrooms, put them in a small bowl and cover with boiling water. Let stand for 30 minutes to reconstitute. Drain and rinse and discard any hard clusters in the centers. Wipe fresh mushrooms clean with a paper towel and slice. Pull apart Maitake mushrooms.
Heat the oil in a large pot over medium-high flame. Add the ginger, chili paste, mushrooms and bamboo shoots; cook and stir for 1 minute to infuse the flavor.
Combine the soy sauce, vinegar, salt, pepper, and sugar in a small bowl and add it to the mushroom mixture. Gently stir in the tofu taking care not to break the cubes apart.
Add the vegetable broth and simmer for 10 minutes.
Dissolve the cornstarch in the water and stir until smooth. Slowly pour it into the soup and continue to simmer until the soup thickens.
Remove the soup from the heat and stir in 1 direction to get a current going, then stop stirring. Slowly pour in the beaten egg in a steady stream. It should feather and spread out in the broth.
Serve with chopped green onions and cilantro, and drizzle with a few drops of sesame oil, if desired.

Meatless Monday – Butternut Squash Barley Risotto

by joycevandenbergporterDecember 12, 2016

Risotto is so rich and creamy that it seems fancy and somewhat decadent. Well this version is no different, even though it is made without meat or dairy and I used barley instead of the traditional Arborio rice which adds flavor and interest. If you are intimidated by making risotto at home, don’t be. It’s actually a pretty easy (mostly) one pot dish. Yes, you do have to stir it but not constantly. You don’t have to be a slave to the stove but it is the technique of slowly adding broth and allowing it to absorb into the barley which creates the rich and creamy almost sauce-like texture which is the result of the barley releasing starch into the broth. Starch is that magic ingredient that helps marry the ingredients. (This is same reason I always save a cup of cooking water when making pasta). The barley risotto is a wonderful, slightly chewy consistency and the butternut squash is sweet and perfectly accented by the lovely ‘sauce’ and fresh tangy sage. The end result is worth the extra attention, however, I have a short cut in TIPS below for those who can’t be bothered but still like the idea of butternut squash and barley.

Risotto is traditionally made with Arborio rice which lends itself to a creamy consistency but I decided to use pearl barley instead to give my risotto a heartier, winter ‘stick to your ribs’ feel and to boost the nutrition. So what exactly is pearl barley? Pearl Barley, or pearled barley, is barley that has been processed to remove its hull and bran. All barley must have its fibrous outer hull removed before it can be eaten; pearl barley is then polished to remove the bran layer. Although pearl barley is not a whole grain, it still has twice as much fiber than white and brown rice. Adding fiber to your diet helps prevent cardiovascular disease and diabetes and keeps your digestive system running smoothly. Pearl barley also has almost four times the amount of calcium than white rice but white rice, surprisingly has a bit more iron and more protein. Go figure. You can also buy hulled barley, which still has the bran, for even more nutrition. It may not make as creamy of a dish and will take about 20 minutes more to soften. To read more on Livestrong, click HERE

TIPS: If you like this combination of ingredients but don’t have the patience to add the broth a half cup at a time, just saute the onions and squash, then add 3 cups of broth, the squash and half the sage, cover and cook on low heat about 25 minutes. Stir in parmesan and remaining sage. It won’t be as creamy but should still taste pretty good. Since the squash will continue to steam, it may fall apart but that is probably okay.

BUTTERNUT SQUASH AND BARLEY RISOTTO

4 cups vegetable broth plus 2 cups water
2 teaspoons olive oil, butter or vegan butter (0r half and half)
¹⁄₂ large onion, chopped
2 cups butternut squash, diced into bite sized pieces
1 cup pearl barley (or arborio rice)
1 tablespoon fresh sage, chopped or ¹⁄₂ teaspoon dried
salt and pepper to taste
3 tablespoons grated parmesan cheese (optional)

In a small saucepan, bring the broth to a boil. Cover, and reduce heat to low. Heat oil in a medium sized pot and saute onion over medium heat until tender.

Add squash and sauté for another 5 minutes.

Add barley and stir to coat. Add 1/2 cup of the boiled broth, and chopped sage. Simmer, stirring often until broth is absorbed, about 5 minutes.

Add remaining broth slowly, about 1/2 cup at a time, allowing it to be absorbed each time before adding more.

Cook until the barley is tender but still firm, about 35-40 minutes. Taste and add salt and pepper as needed.

Remove from heat and stir in parmesan and remaining sage.

Serve with fresh sage or parsley, if desired.

Butternut Squash Barley Risotto

Servings: 4
Time: 30 minutes
Difficulty: easy
Print

20161207_194811

4 cups vegetable broth plus 2 cups water
2 teaspoons olive oil, butter or vegan butter (0r half and half)
¹⁄₂ large onion, chopped
2 cups butternut squash, diced into bite sized pieces
1 cup pearl barley (or arborio rice)
1 tablespoon fresh sage, chopped or ¹⁄₂ teaspoon dried
salt and pepper to taste
3 tablespoons grated parmesan cheese (optional)

In a small saucepan, bring the broth to a boil. Cover, and reduce heat to low.
Heat oil in a medium sized pot over medium heat.
Add onion and sauté until tender.
Add squash and sauté for another 5 minutes. Add barley and stir for 2 more minutes.
Add 1/2 cup of the boiled broth, and chopped sage. Simmer, stirring often until broth is absorbed, about 5 minutes.
Add remaining broth slowly, about 1/2 cup at a time, allowing it to be absorbed each time before adding more.
Cook until the barley is tender but still firm, about 35-40 minutes. Taste and add salt and pepper as needed.
Remove from heat and stir in parmesan cheese. Serve with fresh sage or parsley, if desired.

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Tag Archives: gluten free

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Meatless Monday -Breakfast Tacos

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Meatless Monday – Hot and Sour Soup

Hot and Sour Soup

Meatless Monday – Butternut Squash Barley Risotto

Butternut Squash Barley Risotto

Squash, Wild Rice and Kale Salad

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Vegetable Enchiladas

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Zoodles with Vodka Sauce

Zoodles with Vodka Sauce

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Chicken Fried Cauliflower Steaks and Cauliflower Mash

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Veggie Zucchini Enchaladas

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Citrus Green Salad with Crispy Quinoa

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Beet Salad with Goat Cheese and Pistachios

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Lemon Ricotta Dip

Bruschetta with Ricotta and Edamame

Cucumber Boats with Olives and Chili Peppers

Zucchini Roll Ups

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Lentil & Quinoa Meatballs

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Thai Red Curry Soup

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Breakfast Tacos

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Spicy Black Eyed Pea Soup

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Hot and Sour Soup

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Butternut Squash Barley Risotto

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