Meatless Monday – Zoodles with Vodka Sauce

by joycevandenbergporterOctober 2, 2017

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

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

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

Veggie Zucchini Lasagne or

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

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

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

Zoodles with Vodka Sauce

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

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

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

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

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

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

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

Zoodles with Vodka Sauce

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

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

Meatless Monday – Lentil & Quinoa ‘Meatballs’

by joycevandenbergporterFebruary 27, 2017

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

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

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

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

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

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

LENTIL & QUINOA MEATBALLS

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Lentil & Quinoa Meatballs

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

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

Wheatless Wednesday – Kung Pao Tofu with Zoodles

by joycevandenbergporterAugust 26, 2015

Love noodles but not the Carbs? Enter Zoodles, ‘noodles’ made from zucchini spirals that are surprisingly noodle-like. They nestle right into this tasty Kung Pao Sauce just like regular pasta – but without the extra calories. This Kung Pao was a crowd favorite; crispy tofu, bell pepper, ‘noodles’, all in a spicy, delicious sauce, topped with peanuts and green onions. Even my non-tofu lovers gobbled it up and asked for more! Cutting the tofu into a small dice and cooking it separately from the sauce is key. With Kung Pao though, it’s really all about the sauce. This one is spicy, but not not mouth burning, and easy to adjust to suit your personal tastes. Alas, if you are one of those people that can’t be bothered with recipes that have lots of ingredients, there is any easy solution. Just pick one up one of the many wonderful sauces sitting on the shelf in your local market and you’re good to go!

I’m not really a gadget person, however this one is a game changer. In seconds, zucchini (or any vegetable) becomes spaghetti, angel hair or ribbons. There are countless uses for these shapes; pastas, salads and casseroles to name a few. Other than my food processor and my lemon zester, this is a favorite. Just in case you don’t know what a spiral slicer can do, just check out the photo below showing zucchini being sliced using three different blades. For this recipe I used the center blade to make a thicker noodle.

Photo Credit: http://www.huffingtonpost.com/2014/04/10/vegetable-noodles-are-going-to-change-everything_n_5112928.html

Making zoodles is easy if you have a spiralizer, and FUN! If you have a picky eater who won’t eat anything green, you can peel the zucchini first to remove the offending green, then spiralize into beautiful ‘noodles’ that may fool even the pickiest of eaters. I wish I had known about zoodles back in the day when my little boys only ate pasta with butter! I prefer keeping the peel on since so many of the nutrients are in or right under the skin, but any nutrients is better than none…

TIPS: This is a mildly spicy Kung Pao Sauce. To adjust spiciness, add more or less of the red pepper flakes and red chili paste. Taste sauce to make sure you like the amount of spice before adding to the pan. It will continue to develop flavor as it cooks and combines with the sesame oil, garlic and ginger. For large appetites, you might want to double the tofu (Yes, they will like it.) or serve with brown rice. If you do make rice, toss a one inch chunk of peeled ginger into the pot to give the rice a nice gingery flavor. Remove the ginger before serving.

Recipe Adapted from Skinny Taste Kung Pao Chicken Zoodles For Two

KUNG PAO TOFU WITH ZOODLES

1 block extra firm tofu
2 Tbsn olive, avocado or coconut oil
2 -3 cloves garlic, minced
1 tsp fresh ginger, grated (or ginger paste)
salt and pepper
2-3 medium zucchini
1 red bell pepper
1 green bell pepper
2-3 scallions
1/2 cup dry roasted peanuts (or more)

KUNG PAO SAUCE

2 Tbsn soy sauce (or wheat free Tamari)
1 Tbsn balsamic vinegar
2 Tbsn hoisin sauce
1 Tbsn red chili paste
1 tsp red pepper flakes (or more)
1 Tbsn sugar
1 Tbsn cornstarch
2 Tbsn water

Drain block of tofu and cut into 1/2 inch cubes. Place in a single layer on a double thickness of papertowels. Cover with more paper towels and place a heavy object on top (like a cast iron pan) to help press out water. Let sit at least 10 minutes.

Using a spiralizer fitted with a shredder blade (this makes a thicker noodle), or a mandolin fitted with a julienne blade, cut the zucchini into long spaghetti-like strips. If using a spiralizer, cut the strands into pieces that are about 8 inches long.

In a small bowl or measuring cup, whisk together soy sauce, balsamic, hoisin, water, red chili paste, sugar and cornstarch; set aside.

Cut scallions into one inch pieces, then thinly julienne OR thinly slice into circles.

Cut bell peppers into 1/2 inch dice. Measure out peanuts and roughly chop them or leave them whole.

Heat oil in a large, deep nonstick pan or wok over medium-high heat. Add the cubed tofu, sprinkle with salt and pepper, and cook, stirring several times to brown all six sides, about 5 minutes.

Remove tofu to a plate and set aside.

Reduce heat to medium, add sesame oil, garlic and ginger to the skillet and cook until fragrant, about 30 seconds. Add the bell pepper, stir in soy sauce mixture and bring to a boil; reduce heat and simmer until thickened and bubbling, about 2 minutes.

Stir in zucchini noodles and cook, mixing for two or three minutes until just tender and mixed with the sauce. If it seems dry, don’t worry the zucchini will release moisture which helps create a sauce.

Once zucchini is cooked to your liking, add the tofu, half of the peanuts and scallions and stir to combine.

Serve with more peanuts and scallions on top.

Kung Pao Tofu with Zoodles

Servings: 4
Time: 20 minutes
Difficulty: easy
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KUNG PAO SAUCE

2 Tbsn soy sauce (or wheat free Tamari)
1 Tbsn balsamic vinegar
2 Tbsn hoisin sauce
1 Tbsn red chili paste
1 tsp red pepper flakes (or more)
1 Tbsn sugar
1 Tbsn cornstarch
2 Tbsn water

Drain block of tofu and cut into 1/2 inch cubes. Place in a single layer on a double thickness of papertowels. Cover with more paper towels and place a heavy object on top (like a cast iron pan) to help press out water. Let sit at least 10 minutes.
Using a spiralizer fitted with a shredder blade (this makes a thicker noodle), or a mandolin fitted with a julienne blade, cut the zucchini into long spaghetti-like strips. If using a spiralizer, cut the strands into pieces that are about 8 inches long.
In a small bowl or measuring cup, whisk together soy sauce, balsamic, hoisin, water, red chili paste, sugar and cornstarch; set aside.
Cut scallions into one inch pieces, then thinly julienne OR thinly slice into circles. Cut bell peppers into 1/2 inch dice.
Heat oil in a large, deep nonstick pan or wok over medium-high heat. Add the cubed tofu, sprinkle with salt and pepper, and cook, stirring several times to brown all six sides, about 5 minutes.
Remove tofu to a plate and set aside.
Reduce heat to medium, add sesame oil, garlic and ginger to the skillet and cook until fragrant, about 30 seconds. Add the bell pepper, stir in soy sauce mixture and bring to a boil; reduce heat and simmer until thickened and bubbling, about 2 minutes.
Stir in zucchini noodles and cook, mixing for two or three minutes until just tender and mixed with the sauce. If it seems dry, don’t worry the zucchini will release moisture which helps create a sauce.
Once zucchini is cooked to your liking, add the tofu, half of the peanuts and scallions and stir to combine.
Serve with more peanuts and scallions on top.