Meatless Monday – Caramelized Onion & Brussels Sprouts Galette

by joycevandenbergporterNovember 6, 2017

People seem to have strong feelings about brussels sprouts. They are either lovers or haters. Well, this delicious tart might persuade some of the haters to walk on the wild side. The caramelized onions add that mouthwatering flavor (officially called umami) that is created when an unassuming onion is thinly sliced and slowly sauteed to a silky brown deliciousness. Its a process that can’t be rushed but is totally worth the time. I also added gruyere cheese, a hard Swiss cheese with a nutty flavor that blends well with the onions and brussels sprouts. This is a main course worthy meal and particularly festive for the holidays.

I had a 2 lb bag of brussels sprouts and was looking for a new way to prepare them. when I spotted this recipe in the new Eating Well magazine. This is not one of those recipes with a long laundry list of ingredients. You only need brussels sprouts, onions, garlic, any kind of cheese you like (even vegan), salt, pepper and olive oil. The pie crust is optional, as this recipe would also make a good baked casserole for those cutting carbs or gluten free. The original recipe called for layering the ingredients starting with the cheese on the bottom, caramelized onions and then the brussels sprouts on top with a final sprinkling of cheese. I liked the idea of a caramelized onion ‘crust’, so skipped the layering and loved the results. I don’t think you can really go wrong.

You might be wondering what the difference is between a tart, a pie and a galette. Well, I decided to look it up and the answer is actually not very exciting. A pie is cooked in a pie pan and a tart is cooked in a tart pan, while a galette (and it’s French relation, Crostata) are free form and cooked on a baking sheet. I love the rustic look of galettes and they are very forgiving. It almost looks like you wanted it to be misshapen. You will notice that this recipe calls for two prepared pie crusts which are placed on top of each other and rolled several inches larger to make sure that there is enough dough to fold over. Of course you can make your own crust if you are feeling industrious. Click through for a recipe for a good White Whole Wheat Pie Crust or a Gluten Free Pie Crust, both from King Arthur Flour.

Onions are pretty easy to slice with a sharp knife. You can do the same with brussels sprouts too but if you have a mandolin, it’s a lot faster. Just squeeze as many sprouts as you can in the bowl and slice them at the same time.

TIPS: This recipe is not hard but it takes about an hour and fifteen minutes to make but you can easily do some of the steps ahead of time. Caramelize the onions and saute the brussels sprouts and then refrigerate them for up to 1 day. Or you can bake the galette, let cool and refrigerate for up to 1 day, then reheat at 350°F for about 40 minutes.

CARAMELIZED ONION & BRUSSELS SPROUTS GALETTE

4 cups thinly sliced onions (2-3 large)
¼ teaspoon kosher salt, divided
¼ teaspoon ground pepper, divided
5 cloves garlic, thinly sliced
12 ounces Brussels sprouts, trimmed and thinly sliced (4 cups)
1½ cups shredded Gruyère, cheddar or sharp Cheddar (6 ounces)
2 7- to 8-ounce prepared pie crusts, thawed if frozen
fresh thyme, chopped (optional)

Peel and thinly slice onions

Using a sharp knife or a mandolin, slice brussels sprouts.

Heat 1 tablespoon oil in a large skillet over medium heat. Add onions and ⅛ teaspoon each salt and pepper; cook, stirring occasionally, until the onions are tender and browned, 15 to 20 minutes. (deeply caramelized onions might take longer) Add water, 1 tablespoon at a time, if they start to burn. Add garlic and cook, stirring, for 1 minute more. Transfer to a large bowl.

Heat the remaining 1 tablespoon oil in the pan. Add Brussels sprouts and the remaining ⅛ teaspoon each salt and pepper. Reduce heat to medium-low and cook, stirring occasionally, until tender and lightly browned, 8 to 10 minutes.

Preheat oven to 400°F. Line a large baking sheet with parchment paper. Stack pie crusts on top of each other so you have a double-thick crust. Roll out on a lightly floured surface into a 13- to 14-inch circle.

Transfer to the prepared baking sheet.

Remove half of the caramelized onions from the bowl and reserve. Add brussels sprouts and one cup of the shredded cheese to the onions and stir to combine.

Spread the brussels mixture on the pastry crust, leaving a 1½-2 inch border around the edge. If you are making a crustless casserole, oil the baking dish well before adding the brussels mixture.

Spread the remaining onions on top of the brussels mixture

Top with the rest of the cheese.

Fold the edge of the dough over the filling, pleating every 3 inches. If you like a shiny crust, spray the edges lightly with olive oil or brush with an egg wash.

Bake until the crust is lightly browned, 30 to 35 minutes. Let cool for 10 minutes before serving.

Garnish with fresh thyme, if using.

Caramelized Onions & Brussels Sprouts Galette

Servings: 4-6
Time: 75 minutes
Difficulty: easy
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4 cups thinly sliced onions (2-3 large)
¼ teaspoon kosher salt, divided
¼ teaspoon ground pepper, divided
5 cloves garlic, thinly sliced
12 ounces Brussels sprouts, trimmed and thinly sliced (4 cups)
1½ cups shredded Gruyère, cheddar or sharp Cheddar (6 ounces)
2 7- to 8-ounce prepared pie crusts, thawed if frozen
fresh thyme, chopped (optional)

Peel and thinly slice onions
Using a sharp knife or a mandolin, slice brussels sprouts.
Heat 1 tablespoon oil in a large skillet over medium heat. Add onions and ⅛ teaspoon each salt and pepper; cook, stirring occasionally, until the onions are tender and browned, 15 to 20 minutes. (deeply caramelized onions might take longer) Add water, 1 tablespoon at a time, if they start to burn. Add garlic and cook, stirring, for 1 minute more. Transfer to a large bowl.
Heat the remaining 1 tablespoon oil in the pan. Add Brussels sprouts and the remaining ⅛ teaspoon each salt and pepper. Reduce heat to medium-low and cook, stirring occasionally, until tender and lightly browned, 8 to 10 minutes.
Preheat oven to 400°F. Line a large baking sheet with parchment paper.
Stack pie crusts on top of each other so you have a double-thick crust. Roll out on a lightly floured surface into a 13- to 14-inch circle. Transfer to the prepared baking sheet.
Remove half of the caramelized onions from the bowl and reserve. Add brussels sprouts and one cup of the shredded cheese to the onions and stir to combine.
Spread the brussels mixture on the pastry crust, leaving a 1½-2 inch border around the edge. If you are making a crustless casserole, oil the baking dish well before adding the brussels mixture.
Spread the remaining onions on top of the brussels mixture and top with the rest of the cheese.
Fold the edge of the dough over the filling, pleating every 3 inches. If you like a shiny crust, spray the edges lightly with olive oil or brush with an egg wash.
Bake until the crust is lightly browned, 30 to 35 minutes. Let cool for 10 minutes before serving.
Garnish with fresh thyme, if using.

Meatless Monday – Easy Vegetable Tart

by joycevandenbergporterOctober 16, 2017

Do you have a go to dish that you whip up when you don’t know what to make for dinner? Well, this vegetable tart is mine. In fact, I made this last night when I realized I needed to get something on the table. It is easier than it looks and no precooking is required! This tart is a delicious combination of eggplant, zucchini and fresh tomatoes arranged in a spiral pattern interspersed with fresh mozzarella. Just bake in a hot oven for about an hour until the mozzarella is golden and bubbling. Every time I make this tart, it looks different. This time I used red, red/orange marbled and yellow heirloom tomatoes for a more colorful look. Sometimes I use yellow and green summer squash. This time I also made a more vertical (and deeper) tart by arranging the veggies almost on their ends. Just place a layer of eggplant in a circle around the outer edge of the pie pan, then zucchini, mozzarella and tomato. Continually push the layers to the outside to make room for more. It’s easy and a great way to get people to eat their vegetables. Hmmm, maybe I need to come up with a Winter Vegetable Tart… I’m on it!

For the original recipe and full instructions, click through: Summer Vegetable Tart

TIPS: Don’t forget to salt the sliced eggplant or your tart will be watery. A quick spray of olive oil before baking ensures that the crust and veggies turn golden and don’t dry out. If you are gluten free, try a GF crust or make this crustless, just oil the bottom of the pie pan before adding the veggies. Vegans can omit the mozzarella or try using Vegan Mozz by Miyoko’s Creamery.

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
Print

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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.

10 Fabulous but Easy Tomato Recipes

by joycevandenbergporterSeptember 18, 2017

Are you a tomato lover? If so, this one is for you – 10 easy recipes featuring the lovely tomato. The French called the tomato the pomme d’amour, or The Love Apple, and they believed that tomatoes had aphrodisiac powers. Believe it or not, but right now tomatoes are so delicious and plentiful that you may just fall in love…

You may have noticed that my blog posts have recently been few and far between. I have been travelling so much this summer that I have spent very little time in my kitchen. Now that I am back in California for a while, I’m making up for my neglect with this post featuring some of my favorite recipes starring luscious tomatoes which are still gloriously in season. There are three different yummy tarts, bruschetta, pasta, salads and vegetable platters. You really can’t go wrong here… Just click on the link to go to the original post and recipe. Don’t skip the scrumptious Rustic Roasted Tomato Tart which will melt in your mouth. Enjoy! New recipes beginning again soon! Pinky swear…

Rustic Roasted Tomato Tart

Zucchini Tomato Tart

Summer Vegetable Tart

Spaghetti with the Best No Cook Tomato Sauce

Tomatoes, Mozzarella and Peaches with Balsamic Reduction

Bruschetta with Pesto and Heirloom Tomatoes

Arugula, Corn and Tomato Salad with Jalapeno Vinaigrette

Roasted Beet and Tomato Salad

Tomato and Eggplant Stacks with Basil Vinaigrette

Roasted Eggplant, Peppers and Tomatoes with Burrata

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.

Caramelized Onion Tart with Brie and Cambozola

by joycevandenbergporterJuly 3, 2017

Welcome to my new favorite appetizer, which “Hint” would be great for Fourth of July. This tart has only six ingredients but together they create quite a taste sensation. Imagine sweet and savory caramelized onions with creamy melted brie and sharp cambozola baked on puff pastry until golden brown. This tart takes almost an hour to prepare because it takes about a half hour to caramelize the onions, which is worth it. Otherwise, the preparation is easy. Just unroll the puff pastry, spread the onions evenly over the top and dot with cheeses and bake until golden brown and melty. If you are sharing, you won’t have any leftovers.

You are probably familiar with brie which is a rich and creamy cheese that adds a richness especially when melted. We all know that Brie is calorie and fat laden, but did you know that it is also a good source of protein? A serving of brie can provide 5 to 6 grams of protein. Brie also contains a good amount of both vitamin B12 and vitamin B2, so it is not just decadent and delicious but actually provides some good benefits. You’re welcome…

Cambozola is a combination of a French soft-ripened triple cream cheese and Gorgonzola, although it is milder than gorgonzola and more like a camembert with a subtle blue cheese flavor. You can easily substitute gorgonzola or blue cheese for a more pronounced flavor. Or if you are not a ‘stinky cheese’ fan, use twice as much brie or substitute any other soft cheese and eliminate the cambozola altogether.

I first spotted this recipe from Your Home Based Mom. Other good variations would be caramelized onions, sautéed mushrooms and gruyere OR if you’re not an onion fan, try thinly sliced tomatoes. mozzarella and fresh basil for a fresh take on that summertime favorite.

CARAMELIZED ONION TART WITH BRIE AND CAMBOZOLA

2 large onions
2 Tbsn olive oil
1 Tbsn brown sugar
2 Tbsn balsamic vinegar
1/2 tsp salt
1/2 tsp pepper
2 oz brie
2 oz cambozola (or blue cheese)
8 oz puff pastry, defrosted
1 Tbsn fresh herbs, thyme or tarragon (optional)

Slice onions into rounds and saute them in olive oil and until beginning to soften and brown about 10 minutes.

Add sugar, vinegar, salt and pepper. Turn the heat down and continue to cook unjtil caramelized, about 10=15 minutes. Remove onions from heat and let cool.

Roll pastry into a 10-to-14-inch rectangle on a baking sheet lined with parchment paper. Prick with a fork all over to prevent the pastry from forming bubbles while baking.

Place onions over pastry.

Dot with cheese. Sprinkle with fresh herbs if using.

Bake in a preheated oven at 400°F for 15-18 minutes or until cheese has melted and pastry is crispy

Cut into squares and watch them disappear…

Caramelized Onion Tart with Brie and Cambozola

Servings: 12 pieces
Time: 60 minutes
Difficulty: easy
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2 large onions
2 Tbsn olive oil
1 Tbsn brown sugar
2 Tbsn balsamic vinegar
1/2 tsp salt
1/2 tsp pepper
2 oz brie
2 oz cambozola (or blue cheese)
8 oz puff pastry, defrosted
1 Tbsn fresh herbs, thyme or tarragon (optional)

Slice onions into rounds and saute them in olive oil and until beginning to soften and brown about 10 minutes.
Add sugar, vinegar, salt and pepper. Turn the heat down and continue to cook unjtil caramelized, about 10=15 minutes.
Remove onions from heat and let cool.
Roll pastry into a 10-to-14-inch rectangle on a baking sheet lined with parchment paper.
Prick with a fork all over to prevent the pastry from forming bubbles while baking.
Place onions over pastry.. Dot with cheese. Sprinkle with fresh herbs if using.
Bake in a preheated oven at 400°F for 15-18 minutes or until cheese has melted and pastry is crispy
Cut into squares and serve warm.

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

20170506_204259

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
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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.

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 -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

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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 – Creamy Mushroom Soup (Vegan)

by joycevandenbergporterDecember 5, 2016

Calling all mushroom lovers! My husband declared this the BEST MUSHROOM SOUP HE’S EVER HAD – and I have to agree with him. I have had some pretty delicious mushroom soups in restaurants but I think this one, stocked with a blend of earthy mushrooms and a rich and creamy base, beats them all. Best of all it is very easy, ready in less than 30 minutes and requires few ingredients. It’s vegan too! Many soups are made delicious by adding thick creamy ingredients that add fat and cholesterol and actually mask the natural flavors of the main ingredients. I substituted the traditional heavy cream with almond milk and veggie broth, thickened with a bit of flour, which really cuts calories without losing flavor. This soup was wonderful served immediately after cooking, but the small bowl that was leftover that I ate for lunch a couple of days later was even better. So this is a great soup to make a day or two ahead and reheat when needed. What could be easier? For other soup ideas, check out last week’s blog post, 12 Vegetarian Winter Soups.

The stars of this soup are the mushrooms, so choose your favorites but make sure they are good quality. I love a combination of mushrooms to deepen the flavor and add texture. I prefer brown criminy mushrooms over white mushrooms, also called button mushrooms, since I think they are more flavorful but how do they compare from a nutritional standpoint? White button mushrooms have more vitamin C and slightly more iron but criminy mushrooms are the clear mineral winner. Criminy mushrooms have twice as much calcium and significantly more potassium and selenium than white mushrooms. The two mushroom varieties contain similar amounts of vitamin B12, vitamin B6, riboflavin and niacin. Surprisingly, white mushrooms contain slightly more fiber and protein than criminis, although criminis are slightly lower in fat, however they are both extremely low in fat.(Livestrong) So nutritionally speaking, it’s really a toss up, so go with your tastebuds or better yet, use a combination for the ultimate in flavor and nutrition.

TIPS: I have provided substitutions in this recipe for gluten free people. For more information on gluten free thickening agents, check out this article from SF Gate. I would like to offer one word of caution for those who are not used to cooking with almond milk, make sure you buy unsweetened, not original flavor, or your soup stock will have an underlying sweetness that is hard to cover up.

CREAMY MUSHROOM SOUP

1 large onion, finely diced
2 Tbsn olive oil, butter or vegan butter ( like half oil half butter)
1 carton criminy or brown mushrooms (about 10 oz or 1 1/2 cups)
1 carton Portobello mushrooms (2 large or 10 small)
1 generous Tbsn flour (or cornstarch, arrowroot or tapioca flour for GF)
2 tsp fresh thyme leaves (or 1 tsp dried)
2 cups vegetable broth
1-2 cups almond or cashew milk (unsweetened)
2 tsp soy sauce (or liquid aminos for GF)
salt and pepper to taste

Saute onion in olive oil or butter in a large soup pot until translucent.

Wipe mushrooms with a damp papertowel. Don’t rinse or they will get soggy. Cut smaller mushrooms in half and slice larger mushrooms. Really large Portobello slices might need to be cut in half.

Add mushrooms to onion mixture and saute about 5 minutes or until the mushrooms start to lose their water.

Stir in flour until absorbed by the juices and add thyme. Let cook several minutes. If you like really thick soups, add another tablespoon of flour.

Add vegetable broth, soy sauce and 1 cup almond milk and stir to combine. If you want it creamier, add the remaining almond milk.Cook about 10 to 15 minutes stirring occasionally until soup thickens and flavors develop. If your soup is not as thick as you would like, dissolve another tablespoon of flour in a quarter cup of water, stir in and allow to simmer. Taste (as broths can vary in saltiness) and add salt and pepper as needed.

Serve hot with a sprig of fresh thyme

Servings: 2-4
Time: 30 minutes
Difficulty: easy
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1 large onion, finely diced
2 Tbsn olive oil, butter or vegan butter
1 carton criminy or brown mushrooms (about 10 oz or 1 1/2 cups)
1 carton Portobello mushrooms (2 large or 10 small)
1 generous Tbsn flour (cornstarch, arrowroot or tapioca flour for GF)
2 tsp fresh thyme leaves (or 1 tsp dried)
2 cups vegetable broth
1-2 cups almond or cashew milk (unsweetened)
2 tsp soy sauce (or liquid aminos for GF)
salt and pepper to taste

Saute onion in olive oil or butter in a large soup pot until translucent.
Wipe mushrooms with a damp papertowel. Don’t rinse or they will get soggy. Cut smaller mushrooms in half and slice larger mushrooms. Large Portobello slices might need to be cut in half.
Add mushrooms to onion mixture and saute about 5 minutes or until the mushrooms start to lose their water.
Stir in flour until absorbed by the juices and add thyme. Let cook several minutes
Add vegetable broth and 1 cup almond milk and stir to combine. If you want it creamier, add the remaining almond milk.
Cook about 10 to 15 minutes stirring occasionally until soup thickens and flavors develop. If your soup is not as thick as you would like, dissolve another tablespoon of flour in a quarter cup of water, stir in and allow to simmer 10 more minutes. Taste (as broths can vary in saltiness) and add salt and pepper as needed.
Serve hot with a sprig of fresh thyme

12 Vegetarian Winter Soups

by joycevandenbergporterNovember 28, 2016

SOUP GLORIOUS SOUP! Soup is the ultimate comfort food for cold, rainy or snowy days. It’s hot, steamy goodness warms you up from the inside out. As promised, here is a collection of twelve 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 dig in! Each link will send you to the recipe and original blog post. Sharing is caring. -J

Tuscan Bean Soup with Squash and Kale

Creamy Cauliflower Leek Soup

Spicy Black Bean Soup

Carrot, Sweet Potato Soup with Turmeric

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

12 Vegetarian Thanksgiving Recipes

by joycevandenbergporterNovember 21, 2016

Thanksgiving is celebrated as a day of giving thanks for the blessing of the harvest, and in that spirit our festivities rightly revolve around food and lots of it. I have collected a dozen of my favorite vegetarian and vegan dishes which would be perfect for your Thanksgiving dinner as main courses or side dishes. In keeping with the theme, most of them are stuffed or roasted and they are all deliciously vegan or vegetarian (that can easily be made vegan). I have thrown in a couple of my favorite seasonal salads to complement the roasted dishes and add a splash of color to your festive table.

Luckily, most of these recipes are healthy and naturally low fat so won’t add to the ‘winter layer’ we seem to start putting on this time of year. Clicking on any link will take you to the recipe and original blog post. Next week I will post a collection of My Favorite Soups so check back or Follow so you don’t miss it. Lots of sharing buttons below too… Share with your friends!

Happy Thanksgiving! xoxo J