Tag Archives: Vegan

Meatless Monday – Ginger Miso Eggplant with Sesame Soba Noodles

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I love eggplant pretty much any way it is served and I’m always looking for a new recipe.  I’ve been eyeing this one for a while but have been thwarted several times in my attempts.  I planned to make this last week but my eggplant had already grown a few moldy spots, so we had to resort to dinner out (darn!).  In subsequent tries, one or both of us had plans.  Oh darn again, parties…  Anyway, last night was the night and I can report that it was worth the wait.  Tender and flavorful roasted eggplant topped with a miso and ginger sauce, coupled with yummy sesame soba noodles, this dish really satisfies, especially when you’re craving something with an Asian twist. I also like pairing it with my Sesame Crusted Tofu

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We all know that eggplant is an exceptional vegetable and not just because of it’s glorious purple color.  Eggplant is deliciously low in calories and high in fiber and nutrition – but what about soba noodles?  Aren’t they just useless carbs just there to soak up the sauce? Well it turns out that soba noodles are made out of buckwheat flour, which is not, despite its name a form of wheat. The word, Soba, actually means buckwheat in Japanese. Buckwheat is related to rhubarb and the small seeds of the plant are ground to make flour, so I guess it’s technically a vegetable and not a grain.

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Buckwheat is a good source of nutrients like protein, fiber, iron, carbohydrates, thiamine and manganese. When compared to regular spaghetti, soba noodles have less calories, more fiber and more protein.  Buckwheat itself is gluten free but it is often mixed with other types of flour, so check your labels to make sure you know what is in the soba noodles if you are trying to avoid gluten.

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TIPS: The long and thin Japanese or Chinese eggplants work best for this recipe.  You can cut eggplants in half lengthwise, as in this recipe, or cut on a diagonal into 1-inch-thick slices, as desired. I like to salt the eggplant before cooking to draw out excess water and any possible bitterness, but when roasting this is less important.  So if you are pressed for time, you can skip this step.

I used fresh Miso, which is a paste made of soy beans that have been fermented with a culture made of wheat, rice, barley, or beans. Miso is available on grocery shelves in many stores in the Asian section. If you don’t have miso or can’t find it, you could try substituting sesame paste or tahini.

Eggplant Recipe Adapted from www.bonappetit.com

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GINGER MISO EGGPLANT

SERVINGS: 4-6

  • 4-6 Japanese eggplants
  • 1 tablespoon olive oil or olive oil spray
  • 1/3 cup white miso paste
  • 4 tsp finely grated peeled ginger
  • 2 tsp sesame oil
  • 1 tsp soy sauce
  • 1 tsp rice vinegar
  • 1 Tbsn toasted sesame seeds, divided
  • 3-4 thinly sliced scallions (about 3 Tbsn), divided
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  • Slice eggplants in half lengthwise and place cut side up.  Salt generously and let sit for about 10 minutes. (optional)

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  • Thinly slice scallions and prepare ginger and garlic.

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  • Preheat oven to 425°. Brush or spray cut side of eggplant with oil and place on an oiled baking sheet.
    Roast eggplant, turning once halfway through, until very tender, about 20 minutes. While eggplant is cooking, prepare soba noodles (recipe below)

 

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  • Remove from oven. Arrange a rack in upper third of oven and heat to broil. Meanwhile, whisk miso, ginger, sesame oil, soy sauce and rice vinegar with 1 Tbsp. water in a small bowl. Stir in 1 1/2 tsp. sesame seeds and 2 Tbsp. scallions.

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  • Spread top of eggplant slices with miso sauce.

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  • Broil until golden and charred in places, 4–5 minutes.

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  • Remove from oven and sprinkle with remaining 1 1/2 tsp. sesame seeds and 1 Tbsp. scallions.

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  • Serve hot or warm with Sesame Soba Noodles.  Watch it disappear.

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SESAME SOBA NOODLES

  • 1 package organic soba noodles (9.5oz)
  • 2 Tbsn soy sauce
  • 2 Tbsn sesame oil
  • 1 Tbsn seasoned rice vinegar
  • 1 Tbsn olive oil
  • 3 cloves garlic, finely diced and then minced
  • 1 TBSP fresh ginger, mince (ginger paste or 1/2 tsp ground ginger)
  • 2 green onions, thinly sliced
  • 1 red chili or cherry pepper, small dice or thinly sliced (optional)
  • 1 tsp sesame seeds, garnish
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  • Cook soba noodles per package directions. While the water is boiling, prepare the sesame sauce.

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  • In a small bowl combine soy sauce, sesame oil, rice vinegar, oil, garlic and ginger and whisk with a fork until well combined.

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  • When the noodles are ready, drain (reserving 1/4 cup pasta water) and return to the saucepan. Pour the sesame sauce all over the noodles and stir to combine.  Add the green onions and peppers, toss again. Serve with toasted sesame seeds and a drizzle of hot sauce if desired.

 

Ginger Miso Eggplant with Sesame Soba Noodles

  • Servings: 4-6
  • Difficulty: easy
  • Print

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  • 4-6 Japanese eggplants
  • 1 tablespoon olive oil or olive oil spray
  • 1/3 cup white miso paste
  • 4 tsp finely grated peeled ginger
  • 2 tsp sesame oil
  • 1 tsp soy sauce
  • 1 tsp rice vinegar
  • 1 Tbsn toasted sesame seeds, divided
  • 3-4 thinly sliced scallions (about 3 Tbsn), divided
  • Slice eggplants in half lengthwise and place cut side up.  Salt generously and let sit for about 10 minutes. (optional)
  • Thinly slice scallions and prepare ginger and garlic.
  • Preheat oven to 425°. Brush or spray cut side of eggplant with oil and place on an oiled baking sheet.
  • Roast eggplant, turning once halfway through, until very tender, about 20 minutes.
  • While eggplant is cooking, prepare soba noodles (recipe below)
  • Remove from oven. Arrange a rack in upper third of oven and heat to broil.
  • Meanwhile, whisk miso, ginger, sesame oil, soy sauce and rice vinegar with 1 Tbsp. water in a small bowl. Stir in 1 1/2 tsp. sesame seeds and 2 Tbsp. scallions.
  • Spread top of eggplant slices with miso sauce.
  • Broil until golden and charred in places, 4–5 minutes.
  • Remove from oven and sprinkle with remaining 1 1/2 tsp. sesame seeds and 1 Tbsp. scallions.

SESAME SOBA NOODLES

  • 1 package organic soba noodles (9.5oz)
  • 2 Tbsn soy sauce
  • 2 Tbsn sesame oil
  • 1 Tbsn seasoned rice vinegar
  • 1 Tbsn olive oil
  • 3 cloves garlic, finely diced and then minced
  • 1 TBSP fresh ginger, mince (ginger paste or 1/2 tsp ground ginger)
  • 2 green onions, thinly sliced
  • 1 red chili or cherry pepper, small dice or thinly sliced (optional)
  • 1 tsp sesame seeds, garnish
  1. Cook soba noodles per package directions. While the water is boiling, prepare the sesame sauce.
  2. In a small bowl combine soy sauce, sesame oil, rice vinegar, oil, garlic and ginger and whisk with a fork until well combined.
  3. When the noodles are ready, drain (reserving 1/4 cup pasta water) and return to the saucepan.
  4. Pour the sesame sauce all over the noodles and stir to combine.
  5. Add the green onions and peppers, toss again. Serve with toasted sesame seeds and a drizzle of hot sauce if desired.

Meatless Monday – Tuscan Bean Soup with Squash and Kale

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The cold, wet sideways rain is back, so you know what that means…SOUP! I know yesterday was the first day of spring but you certainly wouldn’t know it by looking out the window.  A nice hot bowl of tummy warming soup is just what the doctor ordered for fending off nasty weather, and the sniffles that come along with it, especially a hearty one like this that is loaded with cannelini beans, butternut squash, carrots, potatoes and kale, and of course some crusty bread for dipping.  Mmmm…. Almost makes the wet weather worth it; almost.  I’m sure our water department is doing cartwheels though and my garden is loving it.

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This is one meal where every ingredient adds more goodness; vitamins, minerals, fiber, flavor, color, texture.  You get the picture.  Together they are deliciously yummy and you can taste the healthy.  I was actually looking for a recipe that called for kale since I still have loads of kale from my winter garden which will soon get re-planted for spring.  Since I’ve been picking away at these poor plants all season, they are getting quite tall.  It’s almost time to plant tomatoes and peppers, my garden favorites!

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I spotted this recipe from Saveur and loved the combination of veggies, but I didn’t really know what made it Tuscan (other than the region, Tuscany), so enter smart phone. I googled it.  In response to my typed in question, “What is Tuscan Cuisine?”, The Examiner claims the word Tuscan as a description for food is way overused and often a marketing ploy. Tuscany is the land of simple and honest flavors with cooking that might be heartier than much of the rest of the country. Soffrito, a mixture of chopped celery, onions, garlic, peppers and herbs sautéed in olive oil, is used as a base for soups and sauces and beans are a big part of the diet. Tuscans don’t eat as much pasta as other Italians. So there you have it, Tuscan Bean Soup it is.  I did adapt the recipe to make it fewer steps and a faster cooking time but feel free to check out the original by clicking on the link above.

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TIPS: I love foods with real ingredients, even if that means peeling, scrubbing or chopping.  Oh, I have been known to pick up already cut up butternut squash (like I did today) because butternut squash can be a pain to peel and deseed, and I love shortcuts just like everyone else.  You can even buy a mixture of pre-cut carrots, celery and onions in some stores if you’re in a real hurry, but I usually draw the line there.  You can also substitute any other kind of squash and if you’re tired of kale, use spinach or a mixture of power greens.

I used canned cannellini beans because I didn’t know I was going to make Tuscan Bean Soup last night so I didn’t think to soak my beans overnight.  If you want to use dried beans, soak them overnight in water and then cook them with some of the bean water with the onions, celery and carrots for 30 – 40 minutes.  This soup is thickened by blending about a quarter of the soup (before adding the kale).  If you like a brothy soup, skip this step.  If you like a thicker soup puree a third to a half of the soup.

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TUSCAN BEAN SOUP WITH SQUASH AND KALE

2 cans cannellini beans
2 medium carrots, roughly chopped
1 rib celery, roughly chopped
1⁄2 yellow onion, roughly chopped
1/2 cup olive oil, divided
5 cups vegetable broth
3 cloves garlic
medium butternut squash, peeled and cut into 1⁄2″ cubes (about 2 cups)
4 large kale leaves, preferably
 lacinato, stemmed and chopped
1 medium potato, peeled and cut into 1⁄2″ cubes
1/2 tsp dried thyme
Kosher salt and freshly ground black pepper, to taste
1⁄2 tsp. thyme
8 thick slices country-style bread
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  • Saute onions, celery and carrots in 1/4 cup olive oil until onions are translucent.

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  • Add broth, thyme, potatoes and squash and bring to a boil then reduce heat to low, cover and simmer about 15 minutes until potatoes are soft.

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  • Add beans and stir to combine.

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  • Scoop out about 2 cups of soup mixture and puree until smooth.

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  • Return the pureed mixture back into the soup and stir to combine. Taste and add salt and pepper, if needed.

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  • Add kale and simmer 5 to 10 minutes

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  • Slice bread and brush with olive oil, sprinkle with thyme and salt and pepper. Broil about five minutes, turning halfway through.

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  • To serve, place 1 to 2 pieces toasted bread in the bottom of soup bowls and ladle soup over the top. Drizzle soup with olive oil or a sprinkle of parmesan, if desired.

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  • Or be a purist and serve soup plain.

Tuscan Bean Soup with Squash and Kale

  • Servings: 4
  • Difficulty: easy
  • Print

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2 cans cannellini beans
2 medium carrots, roughly chopped
1 rib celery, roughly chopped
1⁄2 yellow onion, roughly chopped
1/2 cup olive oil, divided
5 cups vegetable broth
3 cloves garlic
medium butternut squash, peeled and cut into 1⁄2″ cubes (about 2 cups)
4 large kale leaves, preferably
 lacinato, stemmed and chopped (or spinach)
1 medium potato, peeled and cut into 1⁄2″ cubes
1/2 tsp dried thyme
Kosher salt and freshly ground black pepper, to taste
1⁄2 tsp. thyme
8 thick slices country-style bread
  • Saute onions, celery and carrots in 1.4 cup olive oil until onions are translucent.
  • Add broth, thyme, potatoes and squash and bring to a boil then reduce heat to low, cover and simmer about 15 minutes until potatoes are soft.
  • Scoop out about 2 cups of soup mixture and puree until smooth.
  • Return the pureed mixture back into the soup and stir to combine. Taste and add salt and pepper, if needed.
  • Add kale and simmer 5 to 10 minutes
  • Slice bread and brush with olive oil, sprinkle with thyme and salt and pepper. Broil about five minutes, turning halfway through.
  • To serve, place 1 to 2 pieces toasted bread in the bottom of soup bowls and ladle soup over the top. Drizzle soup with olive oil or a sprinkle of parmesan, if desired.

Meatless Monday – Steamed Artichokes with Two Dipping Sauces

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If you love artichokes dipped in creamy mayo but your honey swears by melted butter, this one is for you! Picture whole steamed artichokes dipped in either Lemon Herb Butter or Garlic Parmesan Aioli.  It’s yummy but easy too!  I couldn’t decide which sauce I liked better so I kept trading off.  Why play favorites if you don’t have to?  Yes, you might say I am still on an artichoke kick but they are in season and so good right now that they are hard to resist. I have recently oven roasted, pan roasted and stuffed artichokes with great results but wanted to try steaming them, just like Mom used to do.  It’s definitely the easiest way to cook them and it makes a fun appetizer or side dish, especially when you have delicious sauces to dip them in.  For the more adventurous artichoke lover, check out 

Meatless Monday-Roasted Artichokes & Fennel with Lemon Parsley Pesto

, or 

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

or 

Meatless Monday – Pan Seared Artichokes with Blackened Garlic

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

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Those trying to limit or eliminate dairy from their diets should try a couple of fabulous new products.  Miyoko’s Creamery has just come out with a vegan butter made from cultured cashew milk.  It is delicious and tastes just like real butter. Miyoko also makes really delicious cheeses and is coming out with new types all the time. I really like the Double Cream Chive soft cheese. My other new fav is Just Mayo from Hamptom Creek which is so good that the mayo industry tried to shut them down.  It’s egg free and made from pea protein but best of all it tastes just like the real thing.  I love promoting new products that are really good.  Look for them in your store.  I promise, you won’t be disappointed.

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

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STEAMED ARTICHOKES

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

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

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

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

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

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  • Serve with dips and lots of napkins.

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LEMON HERB BUTTER

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

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

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GARLIC PARMESAN AIOLI

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

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

Steamed Artichokes with Two Dipping Sauces

  • Servings: 4
  • Difficulty: easy
  • Print

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

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

LEMON HERB BUTTER

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

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

GARLIC PARMESAN AIOLI

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

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

Black Bean Quinoa Salad with Avocado Citrus Dressing

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As promised, I tested the Mexican Quinoa Salad with Orange Lime Dressing from my Buzzfeed Life FB Post on Monday (25 Clean Eating Meals For Vegetarians). I mean, it has many of my food loves all in one bowl.  How could I resist – and why?  Of course I put my own spin on the original recipe, which will surprise no one. This salad is delicious and very satisfying with two great sources of protein in the red quinoa and black beans.  The avocado, in both the salad and in the dressing, adds a healthy fat and helps keep your belly feeling full and happy.  The Avocado Citrus Dressing is divine, just the right balance of creamy, savory and sweet and it’s easy to make spicy if that’s where your tastebuds are headed. Don’t be afraid to toss in a few tortilla chips to enhance the Mexican flavors of this dish.

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I like to use red quinoa in dishes that would normally be filled with ground beef or some other meat protein because it makes such a good substitute in both taste and texture. Quinoa is naturally high in protein and loaded with nutrition but low in fat and calories.  With the addition of black beans, this ‘salad’ becomes a real main course contender.  My meat eaters love it!  Red quinoa has a great consistency and when sauteed with onions, garlic and spices, just like you would with ground beef, it really picks up those savory flavors nicely. In fact, this black bean quinoa mixture is a great base for tacos, quesadillas, enchiladas or any other dish requiring a Mexican inspired filling.

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The vegetable toppings on this salad are so colorful, making this a dish worthy of company – or that pot luck that you never know what to bring.  It can be served slightly warm or at room temperature, making it a great busy day meal, especially when you have people going in many different directions.  If it were summer and corn was in season, I would use raw or grilled fresh corn kernels.  Since it’s winter, I used defrosted uncooked frozen corn. Each of these colorful veggies adds a whole new wealth of vitamins, minerals, fiber and antioxidants which is why we should try to Eat the Rainbow every day.

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Have you ever wondered how restaurants serve orange segments that are bright orange and have no pith?  Don’t peel them. Just cut off the top and then slice around the sides, then cut off the bottom.  Remove any remaining pith and then slice into gorgeous segments.  Yes, you lose a bit of the flesh but the result is so pretty and has no tough skins or bitter pith.  If you don’t care about that, peel and segment. Done!

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TIPS: This salad can be prepared as a layered, tossed or composed salad.  You can also make one large salad or prepare individual salad plates and cater to each of your diner’s tastes.  I combined the black beans with the quinoa mixture so that the beans would also absorb the garlic, onion and spice flavors.  If you want to make a composed or layered salad and want to keep the ingredients separate, you can serve the beans warmed up or room temperature.  I think they are fine plain with their natural salty flavor or you can sprinkle the beans with a bit of the spices and toss to coat.
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Original recipe from Minimalist Baker (link below).

MEXICAN QUINOA BLACK BEAN SALAD
  • 1/2 cup red or white quinoa (1 cup cooked )
  • 1 Tbsn olive oil
  • 1/2 yellow onion, chopped
  • 3-4 cloves garlic, minced
  • 1/2 tsp salt
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp garlic powder
  • 1 can black beans, rinsed or 1 1/2 cup cooked
  • 5-6 cups mixed greens
  • 1/2 cup fresh or frozen corn kernels, thawed
  • 1/4 red onion, thinly sliced or diced
  • 1 orange, peeled and segmented
  • 1/2  ripe avocado, sliced or chopped
  • 1 4 oz can sliced or whole black olives (optional)
  • 1 jalapeno or red chili pepper, sliced or diced (optional)
  • 1/4 cup fresh cilantro, chopped
  • 1 cup tortilla chips (optional)

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DRESSING
  • 1/2 ripe avocado
  • 1 large lime, juiced  (1/4 cup)
  • 1/4 cup orange juice
  • 1/2 tsp honey (or other sweetener)
  • 1/4 tsp cumin powder
  • 1/8 tsp chili powder
  • 1/4 teaspoon cayenne pepper or a dash of hot sauce
  • 1/4 tsp salt
  • 1 Tbsp fresh minced cilantro or parsley
  • 3-4 Tbsn olive oil or avocado oil
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  • Rinse 1/2 cup quinoa in a fine mesh strainer, then bring to a boil with 1 cup water in a small saucepan. Reduce heat to simmer, cover and cook on low for 15-20 minutes or until the little ‘tails’ come out. Set aside

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  • Saute onions and garlic in olive oil until translucent.

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  • Add quinoa and spices to the onion mixture and saute several minutes. Taste and add another 1/4 teaspoon of each spice if desired.  If you like it spicy, add 1/4 teaspoon or more of cayenne pepper.

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  • Add black beans to the quinoa mixture (If you like a composed salad, skip this step and add the black beans separately to the salad. See TIPS.) Remove from heat and set aside. NOTE:  This quinoa black bean mixture is a great base for tacos or any other Mexican recipe.

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  • While quinoa is cooling, prepare vegetables.

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  • Place lettuces in a large bowl or on individual serving plates.

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  • Layer with warm or room temperature (not hot) quinoa mixture and top with corn, avocado, red onion, orange segments and olives.

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  • Prepare dressing by adding all ingredients to a blender or food processor and blending until creamy and smooth.  Taste and adjust seasonings as needed. For a less creamy dressing, leave out the avocado and simply whisk all ingredients together in a bowl.

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Drizzle dressing over salad and top with cilantro and tortilla chips, if desired.  Serve with lime wedges and extra hot sauce.cre

Mexican Quinoa Salad with Orange Lime Dressing

  • Servings: 4
  • Difficulty: easy
  • Print

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  • 1/2 cup red or white quinoa (1 cup cooked )
  • 1 Tbsn olive oil
  • 1/2 yellow onion, chopped
  • 3-4 cloves garlic, minced
  • 1/2 tsp salt
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp garlic powder
  • 1 can black beans, rinsed or 1 1/2 cup cooked
  • 5-6 cups mixed greens
  • 1/2 cup fresh or frozen corn kernels, thawed
  • 1/4 red onion, thinly sliced or diced
  • 1 orange, peeled and segmented
  • 1/2  ripe avocado, sliced or chopped
  • 1 4 oz can sliced or whole black olives (optional)
  • 1 jalapeno or red chili pepper, sliced or diced (optional)
  • 1/4 cup fresh cilantro, chopped
  • 1 cup tortilla chips (optional)
DRESSING
  • 1/2 ripe avocado
  • 1 large lime, juiced (1/4 cup)
  • 1/4 cup orange juice
  • 1/2 tsp honey (or other sweetener)
  • 1/4 tsp cumin powder
  • 1/8 tsp chili powder (or sub extra hot sauce or chipotle powder)
  • 1/4 teaspoon cayenne pepper or a dash of hot sauce
  • 1/4 tsp salt
  • 1 Tbsp fresh minced cilantro or parsley
  • 3-4 Tbsn olive oil or avocado oil
  1. Rinse 1/2 cup quinoa in a fine mesh strainer, then bring to a boil with 1 cup water in a small saucepan. Reduce heat to simmer, cover and cook on low for 15-20 minutes or until the little ‘tails’ come out. Set aside
  2. Saute onions and garlic in olive oil until translucent.
  3. Add quinoa and spices to the onion mixture and saute several minutes. Taste and add another 1/4 teaspoon of each spice if desired.  If you like it spicy, add 1/4 teaspoon or more of cayenne pepper.
  4. Add black beans to the quinoa mixture (If you like a composed salad, skip this step and add the black beans separately to the salad. See TIPS.) Remove from heat and set aside.
  5. Place lettuces in a large bowl or on individual serving plates.
  6. Layer with warm or room temperature (not hot) quinoa mixture
  7. Top with corn, avocado, red onion, orange segments and olives.
  8. Prepare dressing by adding all ingredients to a blender or food processor and blending until creamy and smooth.  Taste and adjust seasonings as needed. For a less creamy dressing, leave out the avocado and simply whisk all ingredients together in a bowl.
  9. Drizzle orange lime dressing over salad and adorn with cilantro and tortilla chips, if desired.  Serve with lime wedges and extra hot sauce.

Recipe adapted from Minimalist Baker, a great cooking site worth checking out.  http://minimalistbaker.com/mexican-quinoa-salad-with-orange-lime-dressing/

Meatless Monday – Asian Tofu Lettuce Wraps with Spicy Peanut Sauce

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THIS IS SERIOUSLY GOOD! Low Carbs + High Protein + Spicy Peanut Sauce = #NeedWeSayMore  My family loved this meal! In spite of their lukewarm (at best) love for tofu, they dug in to these wraps and came back for more. Everyone was really polite though and tried not to be the ‘One Who Ate the Last of the Tofu’.  Yes, you heard that right.  My meat loving family was close to fighting over who gets thirds and do we have to leave any for Mom for lunch tomorrow.  The answer to that is always “Yes”.

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The tofu and waterchestnut combination is really flavorful, picking up the garlic and ginger flavors, with the soy adding a pleasant saltiness (you know, umami).  I know people always say that various foods taste like chicken, but in this case, I would say it’s true.  The beauty of tofu is that it is so bland on it’s own that it picks up flavors very easily.  I wasn’t trying to make it taste like chicken but it certainly doesn’t look or taste like tofu, and the texture is really great.  I could eat it on it’s own or over rice with a fork, but when wrapped in a fresh lettuce leaf and topped with veggies, jalapenos and peanut sauce – yum!  I also like setting everything up as a ‘bar’ so that people can design their own plate.

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

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TIPS:  I love homemade dressings and sauces.  This is a good homemade peanut sauce which is also fairly easy to make, however, there are many good brands of peanut sauce available in stores if you are pressed for time or you just can’t be bothered to make your own.  Peanut lovers can always add chopped peanuts as an additional topping. Sriracha is another good topping for those that like extra spicy food.  Don’t skip the step of pressing the water out of the tofu.  If the tofu is wet, the garlic and ginger flavors won’t be absorbed.  If you are in a rush, you can squeeze the tofu in several thicknesses of papertowels to get the excess water out.

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ASIAN TOFU LETTUCE WRAPS

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

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  • Crumble tofu and spread it in a single layer on several layers of paper towels and cover with additional paper towels. Let stand 15 or 20 minutes, pressing down occasionally to squeeze out excess water.

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

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  • Slice red peppers, cucumber and green onion into a thin julienne using a grater, mandolin or food processor (or with an old fashioned knife)
  • Heat a large skillet or pan over medium-high heat. Add sesame oil to pan and swirl to coat. Add tofu crumbles, water chestnuts and garlic; sauté for 4-5 minutes, stirring occasionally.
  • Add soy sauce and ginger and sauté a few minutes. Taste and add more, if needed.  Remove from heat and set aside.
  • To serve, fill a lettuce leaf with a scoop of tofu mixture and top with veggies, cilantro and green onions, as desired, and drizzle with spicy peanut sauce.
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SPICY PEANUT SAUCE

1 tsp olive oil
1 small shallot, minced (or 1/4 onion)
1/2  cup water
3 Tbsn creamy peanut butter
1/2 tsp hoisin sauce (or more to taste)
1 tsp brown sugar (optional)
1/4 tsp red pepper flakes (or more to taste)
1 Tbsn lime juice
1-2 tsp Sriracha Saucs (optional)

  • Heat olive oil in a pan over medium heat. Add shallot, and sauté for 2-3 minutes. Add water, peanut butter, hoisin sauce, sugar and red pepper flakes and stir with a whisk. Bring to a boil; cook a minute or two. Taste and add more hoisin sauce, sugar or red pepper flakes, as desired. Remove from heat and let cool  for about 5 minutes.  Stir in lime juice and pour into a small serving bowl.

Asian Tofu Lettuce Wraps with Spicy Peanut Sauce

  • Servings: 2-4
  • Difficulty: easy
  • Print

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

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

SPICY PEANUT SAUCE

1 tsp olive oil
1 small shallot, minced (or 1/4 onion)
1/2  cup water
3 Tbsn creamy peanut butter
1/2 tsp hoisin sauce (or more to taste)
1 tsp brown sugar (optional)
1/4 tsp red pepper flakes (or more to taste)
1 Tbsn lime juice
1-2 tsp Sriracha Sauce (optional)

  • Heat olive oil in a pan over medium heat. Add shallot, and sauté for 2-3 minutes. Add water, peanut butter, hoisin sauce, sugar and red pepper flakes and stir with a whisk. Bring to a boil; cook a minute or two. Taste and add more hoisin sauce, sugar or red pepper flakes, as desired. Remove from heat and let cool  for about 5 minutes.  Stir in lime juice and pour into a small serving bowl.

 

Green Bean & Chick Pea Salad with Goat Cheese & Lemon Herb Vinaigrette

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Sometimes I want a salad that goes beyond lettuce and vegetables, one that is hearty enough to have for dinner.  This green bean salad has it all; garbanzo beans for protein and bulk, spicy radiches, sweet cherry tomatoes and creamy goat cheese drizzled with a fresh herb vinaigrette.  I loved the combination of flavors and colors in this salad, with it’s array of green, red, purple, yellow, beige and white.  (Yes, even the beige and white provide important nutrients). You know when your meal is colorful that you are doing a good job of eating the rainbow. In other words, you are getting a wide assortment of nutrients from your food.

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Each color provides something different, which is why it’s a good idea to eat a variety of foods. The star of this salad, though is the green beans which I think are often forgotten about except for at Thanksgiving when Aunt Ellie brings out her traditional Green Bean Casserole topped with fried onions(Although I have to admit it’s one of my favorites too).  Green beans are a great base for a salad and pair nicely with beans, mushrooms or potatoes to provide a substantial belly-filling meal.  

5 Science-based Health Benefits of Green Beans

Green beans are low in calories and fat and contain no cholesterol. The fiber content of green beans is very high, and it also provides some of your daily protein requirements. They also act as an easy source for acquiring vitamins like A, C, K, B6, and folic acid. In terms of minerals, green beans are a good source of calcium, silicon, iron, manganese, potassium, and copper.

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I got the idea for the vinaigrette from a bit of Lemon Parsley Pesto that was left from my 

Meatless Monday-Roasted Artichokes & Fennel with Lemon Parsley Pesto

post on Monday.  I had loved the flavors and thought it would make a good dressing, and it did!  So I recreated the recipe as a vinaigrette which you can make with or without the nuts, which I love and include every time I get a chance.  I did not include parmesan because I was already adding goat cheese to the salad, and I thought it might get too heavy, but you could certainly include a tablespoon of that as well, especially if you aren’t adding cheese to your salad.

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TIPS:  You can make the whole salad ahead of time and either let it rest, undressed, on the counter or in the refrigerator covered with a paper towel. You can also prepare the beans and vinaigrette the day before and toss the salad when ready.  Or if you are in a real hurry, just use your favorite prepared salad dressing. I like to make a lot of different salad dressings and recently bought several small glass containers, like the one I used for this vinaigrette, from The Container Store.  I usually don’t use it all and that way I always have a good homemade dressing ready to go.

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GREEN BEAN AND CHICK PEAS WITH LEMON HERB VINAIGRETTE

1 lb fresh green beans
1 can garbanzo beans, drained and rinsed
2-3 radishes
6-8 cherry tomatoes
1/4 cup feta, goat cheese (or vegan cheese), crumbled (optional)
small handful arugula or whole sprigs parsley(optional)

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Lemon Herb Vinaigrette

1/4 cup lemon juice (plus zest from one lemon, optional)
1 Tbsn apple cider or red wine vinegar (or more to thin)
2 Tbsn fresh herbs (parsley, thyme or oregano), minced (or 1 tsp dried)
1 Tbsn pistachios, walnuts or pinenuts, finely minced (optional)
1/4 cup olive oil
1/2 tsp salt

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  • Blanch the green beans in a large pot of boiling salted water until tender-crisp, 3 minutes. Remove the green beans from the boiling water, run under cold water for a few minutes to stop the cooking, and then drain and dry with a paper towel (add ice cubes, if desired to speed the cooling process)

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  • Cut radishes into thin slices, cherry tomatoes in halves and red onion in thin slices.

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  • Place green beans in a large serving dish.

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  • Spread garbanzo beans evenly among green beans.

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  • Top with radishes, tomatoes and onions. Sprinkle arugula leaves on top, if using.

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  • Mix together vinaigrette ingredients and set aside.

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  • Sprinkle with crumbled cheese.

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  • Drizzle vinaigrette or serve on the side.

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Green Bean and Chick Pea Salad with Lemon Herb Vinaigrette

  • Servings: 4
  • Difficulty: easy
  • Print

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1 lb fresh green beans
1 can garbanzo beans, drained and rinsed
2-3 radishes
6-8 cherry tomatoes
1/4 cup feta or goat cheese, crumbled
small handful arugula or whole sprigs parsley(optional)

Lemon Herb Vinaigrette

1/4 cup lemon juice (plus zest from one lemon, optional)
1 Tbsn apple cider or red wine vinegar (or more to thin)
2 Tbsn fresh herbs (parsley, thyme or oregano), minced (or 1 tsp dried)
1 Tbsn pistachios, walnuts or pinenuts, finely minced (optional)
1/4 cup olive oil
1/2 tsp salt

  • Blanch the green beans in a large pot of boiling salted water until tender-crisp, 3 minutes. Remove the green beans from the boiling water, run under cold water for a few minutes to stop the cooking, and then drain and dry with a paper towel
  • Cut radishes into thin slices, cherry tomatoes in halves and red onion in thin slices.
  • Place green beans in a large serving dish.
  • Top with radishes, tomatoes and onions
  • Mix together vinaigrette ingredients and set aside.
  • Sprinkle with crumbled cheese.
  • Drizzle vinaigrette or serve on the side.

 

Wheatless Wednesday – Ginger Miso Tofu Noodle Bowl

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

Miso Soup: An Ancient Remedy for the Common Cold

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

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

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

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GINGER MISO TOFU NOODLE BOWL

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

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

 

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

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

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  • Prepare all soup ingredients. Cut tofu into cubes and let drain on paper towels.

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  • Prepare all toppings.

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

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

 

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

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Ginger Miso Tofu Noodle Bowl

  • Servings: 4
  • Difficulty: easy
  • Print

 20160122_135925

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

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

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

Wheatless Wednesday – Collard & Black Eyed Pea Soup

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How about a bowl of comfort?  It’s chilly outside, so we’re making soup; healthy, yummy goodness in a bowl.  I am making this soup for lunch today and the house smells heavenly.   Last night was a stormy and today is another dreary and rainy day in California.  It just doesn’t stop raining.  Can I call the dought over yet?  Our cup streets literally runneth over.   At least my delicious soup is warming me up from the inside out.   I already feel it warding off my seasonal sniffles…

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I don’t see fresh black eyed peas very often so when I do I get very excited as they are so delicious, nothing like their canned counterparts and I have to admit that I don’t often think ahead to soak dried beans overnight (although both of those options will work too).  Black eyed peas are not really peas.  They are beans and high in fiber and protein, and good sources of iron and potassium.  They are also delicious and a personal favorite. Then I spotted these giant collard leaves and the rest is history.

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I have often heard that the pairing of black eyed peas and collard is a natural fit, at least it is so in the South, so decided to give it a go.  Now, I can see why.  I have never used collard greens before, although last year my friend, Kerri begged me for collard recipes because she kept getting collards in her CSA box. Apparently, collard greens are more plentiful in Virginia than they are here. Well here you go Kerri, a year later.  I’m not sure what took me so long.  Collard greens are loaded with nutrition, add more fiber, protein and iron plus a whole slew of other nutrients.  Plus, they are great in this soup.  If you don’t have (or don’t like) collard greens, you can substitute kale or chard.

TIPS:  Black eyed peas are available fresh, frozen, canned or dried.  I have included cooking directions for each type.  For frozen peas, thaw and use as fresh.

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COLLARD AND BLACK EYED PEA SOUP

11 oz tub of fresh black eyed peas (or 1 1/2 cups dried or canned)
2 tablespoons olive oil
1 large yellow onion, chopped
2 cloves garlic, finely chopped
2 stalks celery, chopped
2 carrots, chopped
6 cups vegetable broth
1 14 oz can diced tomatoes
1/2 tsp dried oregano or Italian seasoning (or fresh)
1 bunch collard greens
1/4 teaspoon salt
1/8 tsp black pepper
Cayenne pepper to taste

  • If you are using dried black eyed peas, pick through peas to remove any debris and rinse well. Transfer to a large bowl, cover by 3 inches with water, cover and set aside at room temperature for 8 hours or overnight; drain and rinse well.  If you are using fresh or canned peas, rinse and set aside.

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  • Heat oil over medium heat in a large pot. Add onion, garlic, celery and carrots. Saute until onion is translucent, 5 to 10 minutes.

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  • Add peas, broth and tomatoes and simmer, partially covered, until peas are tender, about 15-20 minutes for fresh peas and up to 45 minutes for dried.

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  • Rinse collard greens, remove tough stem and ribs and chop leaves.

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  • Add collard greens to soup and simmer until tender, 15 to 20 minutes more. Taste broth and season with salt (if needed), pepper and cayenne.

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  • Serve hot.

Collard and Black Eyed Pea Soup

  • Servings: 4
  • Difficulty: easy
  • Print

 20160106_101124

11 oz tub of fresh black eyed peas (or 1 1/2 cups dried or canned)
2 tablespoons olive oil
1 large yellow onion, chopped
2 cloves garlic, finely chopped
2 stalks celery, chopped
2 carrots, chopped
6 cups vegetable broth
1 14 oz can diced tomatoes
1/2 tsp dried oregano or Italian seasoning (or fresh)
1 bunch collard greens
1/4 teaspoon salt
1/8 tsp black pepper
Cayenne pepper to taste

  • If you are using dried black eyed peas, pick through peas to remove any debris and rinse well. Transfer to a large bowl, cover by 3 inches with water, cover and set aside at room temperature for 8 hours or overnight; drain and rinse well.  If you are using fresh or canned peas, rinse and set aside.
  • Heat oil over medium heat in a large pot. Add onion, garlic, celery and carrots. Saute until onion is translucent, 5 to 10 minutes. Add peas, broth and tomatoes and simmer, partially covered, until peas are tender, about 15-20 minutes for fresh peas and up to 45 minutes for dried.
  • Rinse collard greens, remove tough stem and ribs and chop leaves.
  • Add collard greens to soup and simmer until tender, 15 to 20 minutes more. Taste broth and season with salt (if needed), pepper and cayenne.
  • Serve with shredded or flaked parmesan, if desired.

Meatless Monday – Sesame Orange Tofu

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NEW YEAR, NEW YOU… START YOUR YEAR OFF RIGHT LIGHT!  I’m not talking about making major New Year’s Resolutions, just one small step to a healthier you (and planet Earth too).  How about joining the thousands of people in 36 countries around the world in the Global Meatless Monday Movement? It’s a very do-able goal (dare I say, trendy?) and you might actually like the results.  Here is a tasty recipe to get your new Meatless Monday tradition started in 2016; crispy and delicious Sesame Orange Tofu over a bowl of steaming brown Jasmine rice.  This sauce, which is savory but slightly sweet and slightly spicy, is so good, you will wonder why you ever thought you didn’t like tofu.  You won’t leave the table feeling deprived, for sure…

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I realize that not everyone is ready to give up eating meat, but how about just eating less?  YOU really can make a difference, definitely to our farm animals, but also to the planet we all share!  In his book In Defense of Food, journalist Michael Pollan coined the phrase “Eat food. Not too much. Mostly plants.” He has since cited Meatless Monday as a way to reach this goal. So in April 2009 Pollan expressed the need for Americans to reduce meat consumption: “even one meatless day a week—a Meatless Monday, which is what we do in our household—if everybody in America did that, that would be the equivalent of taking 20 million mid-size sedans off the road.”  Then, for all those people who try to make informed choices, Al Gore lists Meatless Monday as one of the Top 12 Things You Can Do Now for a better world. (https://en.wikipedia.org/wiki/Meatless_Monday)  There are a lot of reasons to eat less meat; health, weight loss, saving the environment, compassion for other sentient beings…just pick one.  Regardless of your reason, take the pledge and give Meatless Monday a try this new year.

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TIPS:  An easy way to mince garlic and onions is to use a small kitchen grinder like this one from Hamilton Beach that I got for Christmas.  It makes mincing a breeze and clean up is easy since the parts all come apart. This dish is slightly spicy but if you want to turn up the heat, add more red chili flakes and/or Sriracha.  I tend to stay away from breaded foods, but if you love an extra crispy coating like that, try dredging the tofu in flour, then egg whites, then panko before frying.  I’ll bet it will pick up the sauce nicely.  Let me know if you try…

Recipe adapted from Crazy Vegan Kitchen

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SESAME ORANGE TOFU

  • 1 14 oz block organic extra firm tofu
  • 2 Tbsn olive, avocado or coconut oil (divided)
  • 1/2 red onion or large shallot, minced
  • 1 tsp garlic, minced
  • ½ red chilli, minced (or 1/4 tsp red pepper flakes)
  • 2 tsp corn starch

Sesame Orange Sauce:

  • Zest and Juice of 1 large orange(1/3 – 1/2 cup)
  • 1 Tbsn Sriracha
  • 4 tsp sugar
  • 1 tsp cornstarch
  • 1½ tsp apple cider vinegar
  • 1 Tbsn white wine
  • ½ tsp white pepper
  • 4 tsp Tamari (or soy sauce)
  • 1 tsp sesame seeds
  • 2 scallions, sliced (optional garnish)

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  • Drain tofu and cut into four slices.  Place in a single layer on a kitchen towel or double layer of paper towels.  Cover with another towel or paper towels and place something heavy on top to help drain excess moisture.

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  • While tofu is draining, combine all ingredients for orange sauce and whisk to combine. Set aside.

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  • Cut tofu into 1/2 inch cubes. Toss in cornstarch to thinly coat.

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  • Heat 1 Tablespoon of oil in a pan and lightly sear your tofu on all sides to create a crispy crust. Don’t crowd.  Do in batches if necessary.

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  • Remove seared tofu from the pan and set aside.

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  • In a large pan, heat 1 tablespoon of oil and sautee garlic, onion and chillis for several minutes.  Pour in orange sauce and stir to combine.

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  • Once sauce thickens, add tofu and stir to coat pieces.

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  • Serve over brown jasmine rice and top with scallions.

Sesame Orange Tofu

  • Servings: 2-4
  • Difficulty: easy
  • Print
20151227_183228

 SESAME ORANGE TOFU

  • 1 14 oz block organic extra firm tofu
  • 2 Tbsn olive, avocado or coconut oil (divided)
  • 1/2 red onion or large shallot, minced
  • 1 tsp garlic, minced
  • ½ red chilli, minced (or 1/4 tsp red pepper flakes)
  • 2 tsp corn starch

Sesame Orange Sauce:

  • Zest and Juice of 1 large orange(1/3 –  1/2 cup)
  • 1 Tbsn Sriracha
  • 4 tsp sugar
  • 1 tsp cornstarch
  • 1½ tsp apple cider vinegar
  • 1 Tbsn white wine
  • ½ tsp white pepper
  • 4 tsp Tamari (or soy sauce)
  • 1 tsp sesame seeds
  • 2 scallions, sliced (optional garnish)
  1. Drain tofu and cut into four slices.  Place in a single layer on a kitchen towel or double layer of paper towels.  Cover with another towel or paper towels and place something heavy on top to help drain excess moisture. Cut into cubes and toss with corn starch to thinly coat.
  2. While tofu is draining, combine all ingredients for orange sauce and whisk to combine. Set aside.
  3. Heat 1 Tablespoon of oil in a pan and lightly sear your tofu on all sides to create a crispy crust. Don’t crowd.  Do in batches if necessary.
  4. Remove seared tofu from the pan and set aside.
  5. In a large pan, heat 1 tablespoon of oil and sautee garlic, onion and chillis for several minutes.
  6.  Pour in orange sauce and stir to combine.
  7. Once sauce thickens, add tofu and stir to coat pieces.
  8. Serve over brown jasmine rice and top with scallions.

Wheatless Wednesday – 5 Ingredient Thai Pumpkin Soup

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Brrr…It’s cold outside.  Warm up with this easy and delicious hot soup.  With only 5 ingredients, including pumpkin from a can, this tasty vegan soup is ready in less than 10 minutes.  (Deborah, this one is for you!) With a bit of spice from red curry paste, this soup will delight your tastebuds and warm you from your head to your toes.  Best of all, the recipe is so quick and easy, making it a great last minute throw together meal with items straight from your pantry. It just tastes like it’s been bubbling away on the stove all day.  Just add crusty bread or a salad and dinner is ready. Sometimes you just need to get dinner on the table STAT or it’s going to be takeout again…This is a recipe I spotted on Foodie Crush which is a great source of foodie inspiration so check out her site, but I think the original recipe is from “The Instant Cook”‘ by Donna Hay.

We know that using canned pumpkin is a time saver and allows us to use pumpkin all year around and not just in the Fall/Winter when it is in season, but is canned pumpkin as healthful as fresh?  It actually appears that it does have some other  benefits than just being convenient.  ‘Canned pumpkin has a concentrated density so has more calories per serving than fresh pumpkin and higher amounts of several essential nutrients. One-half cup of canned pumpkin has 40 calories, 9 grams of carbohydrates, 5 grams of fiber, 0.5 gram of fat, 5 milligrams of sodium and 2 grams of protein, according to the University of Illinois. One-half cup of canned pumpkin has 17,500 international unites of vitamin A, almost twice the amount one-half cup of fresh pumpkin provides. This serving also includes 4.8 milligrams of vitamin C, 40 milligrams of calcium and 2 milligrams of iron. Canned pumpkin offers more fiber, protein, vitamin A, calcium and iron than fresh, boiled pumpkin.’ (Jillian Michaels) Some cooks actually prefer canned pumpkin to fresh, especially in baking, probably due to it’s density of nutrients and thicker, less watery consistency.

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Photo Credit: http://d1jrw5jterzxwu.cloudfront.net

So don’t feel like a deadbeat cook for using canned or boxed pumpkin.  Just think of yourself as making smart choices, but do make sure you buy organic canned pumpkin that does not contain any salt, spices or ingredients other than pumpkin. The label should indicate that it is organic pumpkin with nothing added, especially pumpkin pie spice and/or sugar.

TIPS:   If you are a purist and prefer to use a fresh pumpkin instead of the canned variety, choose a 2-3 pound pumpkin, peel, seed and chop it and simmer in veggie broth or water for about 5-10 minutes or until pumpkin is tender. Puree in a food processor, blender or with an immersion blender until smooth then return to the pan.OR you can cut the pumpkin in half, scoop out the seeds and roast it until soft. Remove the skin, then puree it. Continue the recipe at the coconut milk stage. To add more protein, add chunks of tofu, toasted pumpkin seeds or cooked quinoa and cook until warmed through.

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5 INGREDIENT THAI PUMPKIN SOUP

2 tablespoons red curry paste
4 cups chicken or vegetable broth, about 32 ounces
2 15 ounce cans pumpkin puree
1¾ cup coconut milk, or a 13.5 ounce can, reserving 1 tablespoon or more
1 large red chili pepper, sliced

cilantro for garnish (optional)

  • In a large saucepan over medium heat, cook the curry paste for about one minute or until paste becomes fragrant. Add the broth and the pumpkin and stir.

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  • Cook for about 3 minutes or until soup starts to bubble. Add the coconut milk and cook until hot, about 3 minutes.

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  • Ladle into bowls and garnish with a drizzle of the reserved coconut milk and sliced red chilis. Garnish with cilantro leaves if desired.

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5 Ingredient Thai Pumpkin Soup

  • Servings: 4-6
  • Difficulty: easy
  • Print

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  • 2 tablespoons red curry paste
  • 4 cups chicken or vegetable broth, about 32 ounces
  • 2 15 ounce cans pumpkin puree
  • 1¾ cup coconut milk, or a 13.5 ounce can, reserving 1 tablespoon or more
  • 1 large red chili pepper, sliced
  • cilantro for garnish (optional)
  1. In a large saucepan over medium heat, cook the curry paste for about one minute or until paste becomes fragrant. Add the broth and the pumpkin and stir.
  2. Cook for about 3 minutes or until soup starts to bubble. Add the coconut milk and cook until hot, about 3 minutes.
  3. Ladle into bowls and garnish with a drizzle of the reserved coconut milk and sliced red chilis. Garnish with cilantro leaves if desired.

 

 

Easy No-Peel Applesauce

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Every year, after the apple pies are baked and enjoyed, I make applesauce with all the rest of the apples from my garden. Of course it’s usually just in time for Hanukkah which means yummy latkes with applesauce and sour cream. Making applesauce is pretty easy but peeling the apples is very tedious and time consuming, so this year I decided to try leaving the peels on. Okay, I’ll admit it, I got lazy, but it worked out for the best. I LOVE this applesauce and it is so easy! It’s got a richer and creamier texture AND it’s more nutritious since most of the nutients and fiber are in or right under the peel which is usually removed and thrown away. Win! Win!  For best results use a combination of both sweet and tart apples.  Fuji, Red Delicious, Pink Lady and Golden Delicious apples are sweeter in taste, while Granny Smith and Pippin apples add a nice tartness.

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Applesauce is a favorite snack for little kids in particular.  The healthiest applesauce is made from organic apples with the skin on and no added sugar. Apples are one fruit in which you can’t wash off the pesticides, so buying organic apples is especially important if you don’t have your own apple trees. Apples are a great source of natural fiber and vitamin C.  The pulp and skin of apples contain flavonoids, which offer numerous health benefits; reduce inflammation, regulate blood pressure. The phytonutrients in apples work as antioxidants to support your heart and helping to lower your bad cholesterol levels.  My weight concious readers will like to hear that eating applesauce can also decrease your risk of developing abdominal fat. Studies show that the pectin in apples suppresses your appetite.  So what are you waiting for?

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Just core the apples, either with a sharp knife or with an apple corer, then cut the apples, peels and all, into slices or chunks. Simmer with a bit of water, lemon juice and a couple of cinnamon sticks until soft. Taste and add sugar if desired. Depending on the apples, it may not need any. Then remove the cinnamon sticks and process the apple mixture until smooth in a blender or food processor. The applesauce can be stored in the refrigerator for a couple of weeks or placed in plastic freezer bags and frozen. It can also be canned while hot. Click HERE for directions from Bell on canning hot applesauce.

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Of course, my favorite way to emjoy applesauce is on top of crispy potato pancakes (latkes) with sour cream.  Click HERE for my yummy Latke Recipe.

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EASY NO-PEEL APPLESAUCE

6 lbs apples (about a dozen large)
1 lemon (or 1/4 cup)
2 cinnamon sticks optional
1 cup water

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  • Core apples and slice or cut into chunks.  Place in a large stockpot. Pour water and lemon juice over the top.

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  • Add two cinnamon sticks (or ground cinnamon to taste).  Cover and simmer for about 30 to 45 minutes.  If it starts to stick, add a bit more water but not too much.

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  • When apples are completely soft and falling apart, remove cinnamon sticks and process apples in a food processor or blender until smooth.

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  • For a chunkier applesauce, use a potato masher.

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  • Store in the refrigerator up to 2 weeks.

 

Easy No-Peel Applesauce

  • Servings: 6 cups
  • Difficulty: easy
  • Print

 

EASY NO-PEEL APPLESAUCE20151206_170305

6 lbs apples (about a dozen large)
1 lemon (or 1/4 cup)
2 cinnamon sticks optional
1 cup water

  • Core apples and slice or cut into chunks.  Place in a large stockpot.
  • Pour water and lemon juice over the top.
  • Add two cinnamon sticks (or ground cinnamon to taste).  Cover and simmer for about 30 to 45 minutes.  If it starts to stick, add a bit more water but not too much.
  • When apples are completely soft and falling apart, remove cinnamon sticks and process apples in a food processor or blender until smooth.
  • For a chunkier applesauce, use a potato masher.
  • Store in the refrigerator up to 2 weeks.

 

Meatless Monday – Mini Mushroom Vegetable Pot Pies

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‘Twas the night before Thanksgiving and I was looking for some inspiration for dinner.  All of our food preparation had been about the ‘Big Day’ tomorrow with no thought to tonight.  So with the recent nip in the air, I decided to make cozy, comfort food that would bake in the oven sending lovely smells throughout the house and bring warmth into the kitchen.  Checking the refrigerator yielded two already prepared pie crusts that we didn’t use and loads of mushrooms not destined for the dressing/stuffing.  So I quickly brainstormed a vegetable pot pie starring criminy mushrooms and a rich mushroom base using a creamy portobello mushroom soup which I had picked up at Trader Joe’s.  I added a couple of carrots, a potato and frozen peas and corn.  I loved this combination!  Even my meat loving family came back for seconds! Most people ate two mini pies, so this recipe would serve six people as a main course and 10-12 as a side dish.

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I opted for mini pies because I’m still enamored with pretty little food that is easily served as individual portions.  Plus, we already had quite a few big pies in the works for Thanksgiving.  For mini pies, use a 4 inch cookie cutter to cut the bottom crust and a 3 inch round for the top.  OR you can use shaped cookie cutters because, well…cute.  It’s also an easy way to make your little pies part of a theme.  I used small leaf cookie cutters to go with our Thanksgiving/Fall theme.  For St. Patrick’s Day I would probably go with the one that looks most like a clover, hearts for Valentine’s Day.  You get the picture.  If you use a full top, just pinch the edges closed, like you would on a large pie, and make a few slits in the top with a sharp knife to let steam escape.  You can also make this as a large pie and place assorted leaves all over the top for a pretty presentation. I have had my leaf cookie cutters for over ten years but they are still available on-line.  Try googling  Mrs Andersons 42111 Leaf Cookie Cutters, set of seven. I found them for $14.36 on jet.com.

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This turned out to be a very flavorful and savory pot pie.  I loved the mushroom soup as a creamy base but without the cream.  The potato added substance and the veggies all added not just flavor but fiber and nutrients.  Substitute any veggies that your family likes, especially root vegetables.  If you have a non-mushroom lover, substitute cream of celery or other condensed soup or prepared gravy, or you can make a nice thick sauce with reduced vegetable broth, butter and flour.  With mini pies, dice vegetables fairly small so you get a nice selection of them in each pot pie.

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TIPS:  For a more nutritious pie crust, try substituting whole wheat pastry flour or white whole wheat flour.  Yes, that is a thing.  White whole wheat flour is ground from white wheat, rather than from red wheat, which makes the traditional whole wheat flour. Both are 100% whole-grain and have the same nutritional benefits; but the white wheat flour has a milder taste and lighter color.  Whole wheat pastry flour is red wheat ground very fine which makes it much lighter than regular whole wheat.  When using whole wheat flour, you may have to add a bit more water but only do so a tablespoon at a time or you could end up with a gooey dough. Whole wheat dough should also rest for a half hour before working with it or it can crack and crumble. The dough is ready when it sticks together in a clump when squeezed.  Dough can be made a day ahead and refrigerated until ready.

NOTE:  I made this recipe last minute and on a whim so used two already prepared pie crusts.  Next time I will use white whole wheat flour and make it myself.  For great step by step instructions on making a homemade pie crust with photos go to Chez Pim.

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MINI MUSHROOM VEGETABLE POT PIES

FILLING

1 medium or 1/2 large onion, diced
3-4 cloves garlic, minced
2 carrots, dice
1 russet potato, peeled and diced
1/2 cup water
1 lb criminy mushrooms, roughly chopped
11 oz condensed mushroom soup
1/2 cup frozen or fresh peas
1/2 cup frozen or fresh corn
1 Tbsn fresh thyme
salt and pepper to taste

DOUGH ( OR 2 prepared pie crusts)

2 1/2 cups all-purpose flour
1 tsp salt
2 sticks chilled unsalted butter, cut into pieces

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Photo Credit – http://chezpim.com/bake/how-to-make-the-perfect-pie-dough

  • To make the dough for the pie crust, mix 2 1/2 cups all-purpose flour and 1 teaspoon each salt and sugar in a medium-size bowl. Cut 2 sticks chilled unsalted butter into pieces. With a pastry blender, cut in butter, working until mixture resembles coarse meal.
  • Add 4 tablespoons ice water; work with hands until dough comes together. If dough is still crumbly, add more ice water a tablespoon at a time (up to 4 more tablespoons).
  • Divide dough in half, and flatten halves into disks. Wrap disks separately in plastic; refrigerate at least 30 m9nutes. Take out 10 minutes or so before rolling to let it soften.

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  • Saute onions in olive oil for several minutes until translucent.  Add carrots and garlic and saute another few minutes

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  • Add potatoes and water, cover and saute on medium low for about 10 minutes, stirring occasionaly.  If it starts to stick add a bit more water.  Potatoes and carrots should be softened.

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  • Add mushrooms and saute until they start to lose their water.

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  • Stir in mushroom soup and fresh herbs and let bubble on medium low until veggies are all soft. Taste and add salt and pepper to taste.

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  • Fold in peas and corn, turn off heat and let cool.

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  • Roll out dough.  Using a 4″ circle cookie cutter, cut 12 rounds

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  • Place each round in lightly greased cupcake tins, pressing sides into place.

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  • Spoon filling into each tin.  If you overfill, it will overflow when cooked.

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  • Using a leaf (or other shape) cookie cutter, cut 12 – 24 shapes.  Or you could cut 3″ circles and completely enclose pies by pinching the sides together. Make a slice in the top of each to release steam.

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  • Arrange leaves on top of mini pies.

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  • Beat an egg with a tsp of water in a small bowl and brush mixture on the tops of each pie. (optional)

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  • Bake at 375 for about an hour. Let cool slightly before removing from tins.

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Mini Mushroom Vegetable Pot Pies

  • Servings: 6-8
  • Difficulty: medium
  • Print
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FILLING

1 medium or 1/2 large onion, diced
3-4 cloves garlic, minced
2 carrots, dice
1 russet potato, peeled and diced
1/2 cup water
1 lb criminy mushrooms, roughly chopped
11 oz condensed mushroom soup
1/2 cup frozen or fresh peas
1/2 cup frozen or fresh corn
1 Tbsn fresh thyme
salt and pepper to taste

DOUGH ( OR 2 prepared pie crusts)

2 1/2 cups all-purpose flour
1 tsp salt
2 sticks chilled unsalted butter, cut into pieces

  • To make the dough for the pie crust, mix 2 1/2 cups all-purpose flour and 1 teaspoon each salt and sugar in a medium-size bowl. Cut 2 sticks chilled unsalted butter into pieces. With a pastry blender, cut in butter, working until mixture resembles coarse meal.
  • Add 4 tablespoons ice water; work with hands until dough comes together. If dough is still crumbly, add more ice water a tablespoon at a time (up to 4 more tablespoons).
  • Divide dough in half, and flatten halves into disks. Wrap disks separately in plastic; refrigerate at least 30 minutes. Take out 10 minutes or so before rolling to let it soften.
  • Saute onions in olive oil for several minutes until translucent.  Add carrots and garlic and saute another few minutes
  • Add potatoes and water, cover and saute on medium low for about 10 minutes, stirring occasionaly.  If it starts to stick add a bit more water.  Potatoes and carrots should be softened.
  • Add mushrooms and saute until they start to lose their water.
  • Stir in mushroom soup and fresh herbs and let bubble on medium low until veggies are all soft. Taste and add salt and pepper to taste.
  • Fold in peas and corn, turn off heat and let cool.
  • Roll out dough.  Using a 4″ circle cookie cutter, cut 12 rounds
  • Place each round in lightly greased cupcake tins, pressing sides into place.
  • Spoon filling into each tin.  If you overfill, it will overflow when baked.
  • Using a leaf (or other shape) cookie cutter, cut 12 – 24 shapes and arrange them on top of mini pies.  Or you could cut 3″ circles and completely enclose pies by pinching the sides together. Make a slice in the top of each to release steam.
  • Beat an egg with a tsp of water in a small bowl and brush mixture on the tops of each pie.
  • Bake at 375 for about an hour. Let cool slightly before removing from tins.

Wild Rice, Mushroom and ‘Sausage’ Stuffed Pumpkin (Vegan)

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JUST IN TIME FOR THANKSGIVING! If you are looking for a glorious edible centerpiece for your table or you just want to stuff something that isn’t a turkey, how about roasting your favorite stuffing (or mine) in a pumpkin?  Pumpkins make a lovely serving dish and the rich and creamy pumpkin flesh gets scooped up along with the flavorful wild rice, mushrooms, pecans and vegan sausage stuffing.  It’s a wonderful and savory dish, sure to satisfy both vegan and meat loving friends.   This recipe makes a perfect Vegan main course or a hearty side dish for about ten people and is naturally gluten free.

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I have always loved the colors of Fall and the view from my window shows why. (Notice that roses in the lower left corner are still blooming too.) The gorgeous orange of pumpkins is the essence of the season. As the pumpkin bakes it gains a gorgeous dark amber color. I bought a Tutti Frutti Sugar Pie Pumpkin just shy of 6 lbs. Who can resist a name like that?  This is a dense, sweet smaller pumpkin that is great for cooking and less so for making jack ‘o lanterns.  ‘The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. In the conversion to vitamin A, beta carotene performs many important functions in overall health.'(University of Illinois Extension)

Have you heard about the Great Pumpkin Shortage of 2015?  Apparently, it’s true.  If you see pumpkins in your market, don’t wait until the last minute.  Scoop them up or maybe try Farmer’s Markets.  Pumpkins (and all winter squash) can stay quite happily on your counter for  a week or two until you are ready to use them.  ‘The sugar pumpkins are grown primarily in Illinois, which produces about 90% of the supply each year.  But this year heavy rains hit Illinois and cut deeply into the sugar pumpkin crop.’ (CNN)

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Historically, I have stayed away from Vegan ‘meats’ and ‘cheeses’ because I usually don’t like either the taste or the texture but I keep on trying. I am not Vegan but I do believe in using non-dairy products as often as possible, both to promote all the new products (and encourage more) and to boycott the dairy industry, in particular, the factory farming/ Concentrated Animal Feeding Operations (CAFO’s) which are crueltry beyond belief. Click on How Our Food Animals Are Raised it if you don’t already know.  The Vegan world is rapidly changing and there are some really good options out there now that are pretty good.  There are several really good vegan sausages, Beyond Meat Italian Sausages are a favorite.  I first made this using Field Roast Italian Sausages (made with eggplant, fennel garlic and red pepper) They also make some good vegan cheeses under the name of Chao. If you are gluten free, check the labels.  Some are made with vital wheat gluten. I threw these same sausages on the grill a few weeks ago during a family barbecue and we were all pleasantly surprised.  I thought that grilled they were a bit dry but with a great flavor and consistency.  I decided that next time I would brush them in olive oil before grilling or saute them in a pan with oil.  In this recipe I removed the casings and crumbled the ‘meat’ and sauteed it along with the onions and celery.  Of course this step is optional as there are enough other good flavors and textures in this dish without it.  See TIPS for some suggested substitutions.  NOTE: This is not a paid endorsement, just my personal opinion.

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The inspiration for this dish came from Vegetarian Times and I used their directions as a guide but created my own ingredients.  If you are interested in the original recipe which is also Vegan and includes wild rice, beans, corn and spinach, click HERE.

TIPS:  The stuffing can be made two days ahead of time and refrigerated unstuffed.  Substitute any ingredients that you and your family really like.  Some suggestions would be substituting chopped chestnuts instead of pecans, 1 1/2 cups of cooked cannelini, black or kidney beans instead of vegan sausage;  2 cups of fresh spinach instead of mushrooms.  For a bit of sweetness add 1/4 – 1/2 cup dried cranberries, yellow raisins or black currants.

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WILD RICE, MUSHROOM, PECAN & ‘SAUSAGE’ STUFFED PUMPKIN

Note:  Amounts are listed fill a 6 lb pumpkin. An 8lb pumpkin will call for 2 cups wild rice blend. Adjust accordingly.

1 1/2 cup wild rice blend (or 1/2 cup wild rice and 1 cup long grain brown rice)
1/4 cup olive oil, divided
1 large onion, chopped
3 stalks celery, chopped
6 cloves garlic, minced (divided)
2 links vegan sausage (optional)
1 cup criminy mushrooms
2 Tbsn fresh sage, chopped (divided)
2 Tbsn fresh thyme, chopped (divided)
1 cup pecans, roughly chopped
1 6-8 lb pumpkin*See note.
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  • Prepare wild rice blend according to package directions. Transfer to bowl and allow to cool.

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  • Heat 2 Tbs. oil in skillet over medium heat. Add onion, celery,; sauté 5 minutes.

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  • Remove sausage from casings and crumble.

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  • Wipe mushrooms clean with a damp papertowel and chop. Add sausage and mushrooms, 4 cloves garlic, 1/2 of. sage and thyme to pan with onions and saute another 5 minutes or so until all liquid has evaporated.

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  • Toast pecans in a dry pan for several minutes until aromatic.

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  • Stir mushroom mixture into rice mixture. Fold in pecans. Taste and season with salt and pepper, if desired.

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  • Preheat oven to 350°F. Line rimmed baking sheet with foil. Cut top from pumpkin, and scoop out seeds and pulp. Reserve seeds for roasting if desired.  See below for directions.

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  •  Combine remaining oil, garlic, sage, and thyme in bowl. Brush oil mixture over inside of pumpkin.

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  • Fill pumpkin with rice mixture, cover with top, and bake 1 1/2 to 2 hours, or until pumpkin is tender when side is pierced with knife tip.

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  • Uncover, and bake 10 to 20 minutes more.

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BONUS:

ROASTED PUMPKIN SEEDS

  • Remove the large pieces of pulp from the seeds. Don’t worry, the smaller shreds will disappear in the second step.
  • Boil the seeds in really salty water for about 5 minutes. Drain and let dry.
  • Spread seeds on a baking sheet. Spray or coat with olive oil.  Sprinkle with salt and pepper, cayenne or any other spices you like.
  • Bake for 30 – 45 minutes at 300 degrees or until golden.  Remove from heat and let cool. Store at room temperature for up to a week.
  • Use as toppings for salads or soups if you have any left after you’ve been snacking on them.

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Wild Rice Mushroom Sausage Stuffed Pumpkin

  • Servings: 8-10
  • Difficulty: medium
  • Print
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Note:  Amounts are listed fill a 6 lb pumpkin. An 8 lb pumpkin needs 2 cups uncooked rice. Adjust recipe accordingly.

1 1/2 cup wild rice blend (or 1/2 cup wild rice and 1 cup long grain brown rice)
1/4 cup olive oil, divided
1 large onion, chopped
3 stalks celery, chopped
6 cloves garlic, minced (divided)
2 links vegan sausage (optional)
1 cup criminy mushrooms
2 Tbsn fresh sage, chopped (divided)
2 Tbsn fresh thyme, chopped (divided)
1 cup pecans, chopped
1 6-8 lb pumpkin*See note.
  • Prepare wild rice blend according to package directions. Transfer to bowl and allow to cool.
  • Heat 2 Tbs. oil in skillet over medium heat. Add onion, celery, 4 cloves garlic, 1/2 of. sage and thyme; sauté 5 minutes.
  • Remove sausage from casings and crumble.
  • Wipe mushrooms clean with a damp papertowel and chop.
  • Add sausage and mushrooms to pan with onions and saute another 5 minutes or so until all liquid has evaporated.
  • Stir mushroom mixture into rice mixture.
  • Toast pecans in a dry pan for several minutes until aromatic.
  • Fold in pecans. Taste aand season with salt and pepper, if desired.
  • Preheat oven to 350°F. Line rimmed baking sheet with foil. Cut top from pumpkin, and scoop out seeds and pulp. Reserve seeds for roasting if desired.  See below.
  •  Combine remaining oil, garlic, sage, and thyme in bowl. Brush oil mixture over inside of pumpkin.
  • Fill pumpkin with rice mixture, cover with top, and bake 1 1/2 to 2 hours, or until pumpkin is tender when side is pierced with knife tip.
  • Uncover, and bake 10 to 20 minutes more.

ROASTED PUMPKIN SEEDS

  • Remove the large pieces of pulp from the seeds. Don’t worry, the smaller shreds will disappear in the second step.
  • Boil the seeds in really salty water for about 5 minutes. Drain and let dry.
  • Spread seeds on a baking sheet. Spray or coat with olive oil.  Sprinkle with salt and pepper, cayenne or any other spices you like.
  • Bake for 30 – 45 minutes at 300 degrees or until golden.  Remove from heat and let cool. Store at room temperature for up to a week.
  • Use as toppings for salads or soups if you have any left after you’ve been snacking on them.

Wheatless Wednesday – Curried Carrot, Sweet Potato and Ginger Soup

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Happiness is…hot soup on a cold day.

On Monday I shared 25 things to make with sweet potatoes since I had just been gifted a big back of them…So which of the recipes did I decide to make?  Soup!   Curried Carrot, Sweet Potato and Ginger Soup to be specific.  It finally rained more than a few drops here in Northern California and when its cold and wet outside, soup is the ultimate comfort food since it warms you up from the inside out. I love this flavorful gingery soup, made creamy from the sweet potatoes and not from adding cream or butter.  At only 144 calories per serving (1 1/4 cups), this is a low calorie, zero cholesterol meal with a high nutrient payoff; 4.1 grams protein, 3.9 grams fiber, with loads of vitamins, including Vitamin C to help fight winter colds, plus iron and calcium.

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Photo Credit: http://www.slideshare.net/mollyblakemore9

This week we are eating orange on the rainbow.  So what does orange do for us?

“Most yellow and orange food is packed with carotenoids, which give them their vibrant colour. Three of the most common carotenoids – alpha-carotene, beta carotene and beta cryptoxanthin – can be converted from foods into vitamin A in the body. This nutrient is needed for good vision in dim light, normal growth and development, a strong immune system and to keep the skin and cells that line the airways, digestive tract and urinary tract healthy. But thanks to their antioxidant activity, there’s also evidence to suggest that carotenoids – and especially beta carotene, found in orange and yellow food – might help to reduce the risk of heart disease and certain cancers.

However, these findings haven’t always been shown with supplements of beta-carotene, so it’s much better to boost intakes through eating foods which are naturally rich in beta-carotene such as carrots and sweet potatoes.” (Weightloss Resources)

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TIPS:  If I have really fresh, youngish carrots, I like to keep their peels on since so many of the nutrients are in or just under the peel and it’s a shame to cut them off.  Just scrub them with a vegetable brush or sponge and rinse.  They should be smooth and shiny.  If you have older carrots, you may have to peel them because the skins can have a bitter flavor that is best removed.

CURRIED CARROT, SWEET POTATO AND GINGER SOUP

1 Tbsn olive oil
1/2 cup chopped shallots (2-3 large)
3 cups peeled sweet potato
1 1/2 cups carrots (2-3 large)
1 tablespoon grated ginger (or ginger paste)
2 tsp curry powder
1 quart vegetable broth
1/2 tsp salt

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  • Peel and cube sweet potato into about 1/2 inch pieces.

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  • Scrub carrots and slice or chop them into 1/2 inch pieces.

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  • Peel  ginger and grate about a tablespoon.

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  • Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender.

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  • Add potato, carrots, ginger, and curry; cook 2 minutes.

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  • Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; taste and add salt if necessary.

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  • Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.

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  • Clean saucepan and pour soup back in and reheat.

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  • Serve with a swirl of plain yogurt and cilantro with a pinch of paprika (optional).

Curried Carrot, Sweet Potato and Ginger Soup

  • Servings: 4-6
  • Difficulty: easy
  • Print
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1 Tbsn olive oil
1/2 cup chopped shallots (2-3 large)
3 cups peeled sweet potato
1 1/2 cups carrots (2-3 large)
1 tablespoon grated ginger (or ginger paste)
2 tsp curry powder
1 quart vegetable broth
1/2 tsp salt

  • Peel and cube sweet potato into about 1/2 inch pieces.
  • Scrub carrots and slice or chop them into a/2 inch pieces.
  • Peel  ginger and grate about a tablespoon.
  • Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender.
  • Add potato, carrots, ginger, and curry; cook 2 minutes.
  • Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; taste and add salt if necessary.
  • Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.
  • Clean saucepan and pour soup back in and reheat.
  • Serve with a swirl of plain yogurt and cilantro with a pinch of paprika (optional).

Meatless Monday – 25 Healthy Sweet Potato Recipes

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by

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Happy Monday!  I spent the weekend in Seattle surrounded by family and friends to celebrate the life of my beautiful Mother.  I flew home last night with my heart full of happy memories and my suitcase full of sweet potatoes compliments of my brother, Paul.  Paul and his wife, Barbara, own Paradisos del Sol Winery in Zillah, part of Washington’s wine country (They have quite a unique wine tasting room, so check it out if you are in the area) AND they have quite a large vegetable garden.  In addition to delicious wine, Paul brought up a huge box of sweet potatoes for all of us to take home.  I didn’t get a proper photo of some of the ‘monster potatoes’ he grew. They really needed to be seen to be believed. I only took a few of the smaller ones that would fit in my suitcase.  So, I took to Google to figure out what I was going to make with Paul’s sweet potatoes and came across this article by Benjamin Placket for Health.com. He has some really great mostly vegetarian recipes for sweet potato soups, fries, salads, mashed and baked – even a noodle kugel!  I will be making one of these recipes tonight, so stay tuned for Wednesday’s blog post…

“It’s no surprise that sweet potatoes are at the top of nearly everyone’s healthiest foods list. One baked, medium-sized sweet potato contains 438% of your daily value of vitamin A (a white potato contains 1%), 37% of your vitamin C, and some calcium, potassium, and iron too. All this at just 105 calories!

What’s more, they also deliver 4 grams of dietary fiber—16% of the daily value—and absolutely zip in terms of fat.

And luckily there are many ways to whip them up. Here are 25 great (even kid-friendly!) sweet potato recipes from Health.com.”

Just click the link below.

25 Healthy Sweet Potato Recipes