Meatless Monday – Barbecue Pulled “Pork” Sliders with Spicy Slaw (Vegan)

by joycevandenbergporterSeptember 21, 2015

If you LOVE carnitas or pulled pork but want to pass on the meat, try this vegan version made with hearts of palm I know, it sounds implausible, but it’s really good and the texture is very similar to pulled pork but without the calories and the guilt. Piled high on a fresh slider bun and dripping with barbecue sauce, this pulled ‘pork’ is pretty delicious. You don’t miss the meat! It’s really all about the barbecue sauce, so choose wisely. You can go spicy, mild or sweet. The recipe below is for a slightly spicy barbecue sauce. You can also use a store-bought sauce and doctor it up with a bit of spices or hot sauce if need be.

Pulled pork is often served with coleslaw whose cool and crispy tangyness is the perfect accompaniment to the warm and spicy filling. My husband really dislikes creamy foods, so I made a mustard and vinegar based slaw instead of a creamy one with mayo. This slaw is fresh and a bit spicy with cabbage, carrots, cilantro and red onions with thinly sliced hot chili peppers to give it some pizzaz. Or you can be a purist and just go ‘meat’ and bun… Yes, that is really hearts of palm.

So what is hearts of palm and how does it add up from a nutritional standpoint? Hearts of Palm is harvested from the inner, less fibrous, part of various palm trees, most commonly the cabbage palm. Nutritionally, it’s extremely low in calories, weighing in at only 41 calories per cup(146 grams). It is also very low in Cholesterol and a good source of Protein (four grams in one cup), Riboflavin and Potassium, and a very good source of Dietary Fiber, Vitamin C, Folate, Calcium, Iron, Magnesium, Phosphorus, Zinc, Copper and Manganese. Whew! Even though I have always liked hearts of palm, I thought they were fairly empty calories, so this was a pleasant surprise. I will definitely be tossing them into more salads and maybe even on the barbecue or in casseroles. Stay tuned…

I have been wanting to try a version of this recipe for a while. I’m not sure where I saw the idea for the first time (probably on Pinterest) but I adapted this recipe from Blissful Basil although she used canned jackfruit which I have heard is also a good shredded pork/carnitas substitute but I have never seen jackfruit in grocery stores around me.

TIPS: An easy short cut is to use a 16 oz bag of pre-shredded slaw mix which is available in most grocery stores instead of shredding all the veggies yourself. Add a prepared sauce and dinner is practically done!

BARBECUE PULLED ‘PORK’ SLIDERS WITH SPICY SLAW

2 Tbsn olive oil
1 large onion, chopped
4-5 cloves garlic, minced
2 (14 oz) cans of hearts of palm
1 1/2 cup Barbecue Sauce (Homemade or Prepared)
8 slider buns

HOMEMADE BARBECUE SAUCE
2 small cans tomato paste + one cup of water(or 2 cans tomato sauce)
1/2 cup apple cider vinegar
2-3 Tbsn brown sugar
1 tsp garlic powder
1/2 tsp onion powder
1 tsp chili powder(or more)
1/2 tsp cayenne pepper or hot sauce (or more)
salt and fresh ground black pepper to taste

SPICY SLAW
2 cups shredded cabbage (green or purple or both)
1/2 cup shredded carrot
1/4 large red onion, thinly sliced
1-2 red chili peppers, thinly sliced into rounds
1/2 cup cilantro, chopped
2 scallions, thinly sliced
1/4 cup olive oil
1/4 cup apple cider vinegar
juice from one lemon
1 tsp dijon mustard
1/2 tsp salt
1//4 tsp pepper

Combine cabbage, carrots, peppers, cilantro and scallions in a medium serving bowl. Whisk together the oil, vinegar, lemon juice, mustard, salt and pepper and pour over slaw. Toss to combine and set aside.

Heat olive oil in a large heavy pan (preferably one that can go into the oven) over medium heat. Add onion and garlic and sauté until tender (5-7 minutes).

Drain the hearts of palm and shred using your hands or a knife.

Add hearts of palm to the pan with the onions and garlic and sauté for 5-10 minutes.

If making homemade sauce, combine barbecue sauce ingredients in a small bowl. Start with only one tablespoon of brown sugar. Taste and adjust seasonings. Stir the barbecue sauce and one cup vegetable broth (or water)into the hearts of palm mixture. Cover and simmer for 20-25 minutes or until tender, stirring occasionally to get the browned bits off the bottom. You can use a wooden spoon to break up the hearts of palm a bit more. If it gets dry add water or vegetable broth.

Continue to simmer with the lid off for for another 10 or 15 minutes or place in a 350 degree oven to brown.

Fill each of the buns with generous spoonfuls of barbecue mixture and spicy slaw. Top with pickles.

BBQ 'Pork' Sliders with Spicy Slaw

Servings: 4-6
Time: 45 minutes
Difficulty: easy
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2 Tbsn olive oil
1 large onion, chopped
4-5 cloves garlic, minced
2 (14 oz) cans of hearts of palm
1 1/2 cup Barbecue Sauce (Homemade or Prepared)
8 slider buns

HOMEMADE BARBEQUE SAUCE
2 small cans tomato paste + 1 cup water(or 2 cans tomato sauce)
1 cup water
1/2 cup apple cider vinegar
2-3 Tbsn brown sugar
1 tsp garlic powder
1/2 tsp onion powder
1 tsp chili powder(or more)
1/2 tsp cayenne pepper or hot sauce (or more)
salt and fresh ground black pepper to taste

Combine cabbage, carrots, peppers, cilantro and scallions in a medium serving bowl. Whisk together the oil, vinegar, lemon juice, mustard, salt and pepper and pour over slaw. Toss to combine and set aside.
Heat olive oil in a large heavy pan (preferably one that can go into the oven) over medium heat. Add onion and garlic and sauté until tender (5-7 minutes).Drain the hearts of palm and shred using your hands or a knife.
Add hearts of palm to the pan with the onions and garlic and sauté for 5-10 minutes.
If making homemade sauce, combine barbecue sauce ingredients in a small bowl. Start with only one tablespoon of brown sugar. Taste and adjust seasonings.
Stir the barbecue sauce and one cup vegetable broth (or water)into the hearts of palm mixture. Cover and simmer for 20-25 minutes or until tender, stirring occasionally to get the browned bits off the bottom. You can use a wooden spoon to break up the hearts of palm a bit more. If it gets dry add water or vegetable broth.
Continue to simmer with the lid off for for another 10 or 15 minutes or place in a 350 degree oven to brown.
Fill each of the buns with generous spoonfuls of barbecue mixture and spicy slaw. Top with pickles.

Wheatless Wednesday – Tostadas with Halibut, Spicy Slaw and Avocado Crema

by joycevandenbergporterMarch 4, 2015

Can we talk about the Avocado Crema? You have already heard that we should be eating avocados every day due to their health benefits. So here goes… You’re either an avocado lover or a hater, most people don’t seem to be happily ambivalent. I am a total Lover and could eat this Avocado Crema all by itself. I mean, someone has to taste it… So delicious! And it’s a healthy topping for practically anything, tacos, salads, roasted veggies…. Simple and just a few ingredients, including water. and it’s super easy to make in about a minute whizzed in a blender or food processor. Healthy, happy, looking forward to leftovers…Just saying.

The slaw – my husband won’t come anywhere near the crema or anything else creamy, so this slaw is Jeff approved, crisp and spicy, tossed with olive oil, herbs and spices. I have gotten used to his peccadilloes regarding food and actually think that this is a more crowd friendly slaw as it is dairy free. If you are setting up a taco bar, even vegan friends can participate, mixing the spicy slaw with the garlicky black beans, and if you use a dairy free yogurt, the avocado crema is just divine. A little Sriracha on the side is also not a bad idea. If you don’t like spicy jalapenos, substitute red bell pepper. If you like it extra spicy, use more jalapeno or an even hotter variety of pepper.

The beans – I add garlicky black beans to my tostada bar because I love the salty richness and extra boost of protein and all the lovely vitamins and minerals that they provide. They also give non-fish eaters something other than vegetables to put onto their plate. You could also prepare rice if you wish.

TIPS: When buying seafood, check out Seafood Watch who makes recommendations of what fish and shellfish are ‘healthy’ to eat and which are farmed or caught in a way that doesn’t harm you or the environment. I used live caught California halibut which is considered by Seafood Watch to be a “Best Choice” option.

AVOCADO CREMA

1 ripe avocado
1/2 cup plain yogurt
2 tsp fresh lime juice
1/2 tsp. salt more, to taste)
1/4-1/2 cup water (to desired consistency)

Halve and pit the avocado and peel or spoon the flesh into a food processor or blender.

Add the rest of the ingredients and blend just until smooth. Add more water for a more fluid consistency. You can add a pinch of cumin as an option. I didn’t do so for this dish because I had already used cumin in other dishes.

Transfer to a serving bowl. Serve thick with a spoon or thinner like a dressing in a container with a pour spout. Can be kept in the refrigerator for up to 2 days.

SPICY SLAW

2 cups shredded cabbage (green, red or savoy)
1 red jalapeno chili, seeded and diced
3 Tbs. chopped fresh cilantro
2 Tbs. minced red onion
4 scallions, thinly sliced
1 tsp fresh lime zest
2 tsp fresh lime juice
1 tsp cumin
salt and pepper to taste
1/4 cup olive oil

Combine all ingredients and toss until combined. Refrigerate up to several hours before serving.

TOSTADAS WITH HALIBUT AND BLACK BEANS

1 lb. halibut or other firm-fleshed white fish fillet, skin removed
2 Tbsn olive oil
1 tsp lime juice
1/2 tsp sugar, honey or agave nectar (or to taste)
1/2 tsp salt
1/3 tsp pepper
Freshly ground pepper, to taste
1 can black beans, drained
1 clove garlic, minced
2 Tbsn olive oil
8 corn tortillas

Combine olive oil, lime juice, sugar and spices in a small bowl.

Wash and dry halibut filets. Cut them into smaller pieces, if desired, and place on an oiled baking dish. Pour marinade over the top of the fish and let sit at least 20 minutes. Turn the filets several times to coat both sides.

While the fish is marinating, heat the beans in a small stock pot with the garlic and olive oil. Remove from heat until ready to serve.

Heat tortillas in a covered cast iron or heavy pan on low until heated through, You can flip by quarters and thirds so the bottom doesn’t get too hard. Remove from heat and keep covered until ready to serve. If you like crispy tostadas, fry each one in oil on both sides a few minutes until crispy and let drain on papertowels.

Broil fish 3- 4 minutes in top third of oven. Turn fish and broil another 3 to 4 minutes or until the fish flakes easily. Cover until ready to serve.

Tostadas with Halibut, Spicy Slaw & Avocado Crema

Servings: 4
Time: 30 minutes
Difficulty: easy
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AVOCADO CREMA

1 ripe avocado
1/2 cup plain yogurt
2 tsp fresh lime juice
1 tsp cumin(optional)
1/2 tsp. salt more, to taste)
1/4 – 1/2 cup water (depending on desired consistency)

Halve and pit the avocado and peel or spoon the flesh into a food processor or blender.
Add the rest of the ingredients and blend just until smooth. Add more water for a more fluid consistency.
Transfer to a serving bowl. Can be kept in the refrigerator for up to 2 days.

SPICY SLAW

Combine all ingredients and toss until combined. Refrigerate up to several hours before serving.

TOSTADAS WITH HALIBUT

8 corn tortillas

Combine olive oil, lime juice, sugar and spices in a small bowl.
Wash and dry halibut filets. Cut them into smaller pieces, if desired, and place on an oiled baking dish.
Pour marinade over the top of the fish and let sit at least 20 minutes. Turn the filets several times to coat both sides.
Heat tortillas in a covered cast iron or heavy pan on low until heated through, You can flip by quarters and thirds so the bottom doesn’t get too hard. If you like crispy tostadas, fry each one in oil on both sides a few minutes until crispy and let drain on papertowels.
Broil 3- 4 minutes.
Turn fish and broil another 3 to 4 minutes or until the fish flakes easily. Cover until ready to serve.