Monthly Archives: July 2012

The Plant-Based Bowl: Quinoa, Black Beans, Tomatoes, and Caesar Chavez Dressing

Quinoa Bean Bowl with Caesar Chavez Dressing
Well, our 6-Week Vegan Challenge is up, but we are still trying to keep the habit of eating a mainly plant-based diet.

This is a "bowl."  It is very adaptable.

You simply choose a grain or healthy pasta (quinoa, rice, barley, soba noodles), a veggie or two, a bean, and a dressing or sauce.

I tried quinoa, black beans, tomatoes and Caesar Chavez Dressing.

The taste is great!  Not photogenic, but very tastogenic.  There.  I made up a word.

 

Caesar Chavez Dressing
Compliments of JennaDish

from Appetite for Reduction by Isa Chandra Moskowitz

Serves 4 (or 2 if you're having a bowl of plain quinoa, which needs more sauce)

I found the cashews difficult to chop in the blender/food processor fully, so soaking them first would help, or even chopping, then mashing with a mortar and pestle. However, even without the prep, you'll have 4-5 teeny pieces of cashew chunks. Not a huge deal.

2 Tablespoons chopped shallot
2 Tablespoons cashew pieces
1 Tablespoon tahini
1 Tablespoon miso
1/3 cup water
2 Tablespoons freshly squeezed lemon juice
1 teaspoon Dijon mustard
1 Tablespoon capers with brine
1/8 teaspoon salt
Freshly ground black pepper

Blend it all in a blender or food processor until well blended, 2-5 minutes.

Vegan Ricotta & Spinach Lasagna

Our 6-Week Vegan Challenge

Vegan Lasagna

I've never had a non-dairy lasagna.  I was bracing myself to be tolerant. But to my surprise, it tasted just like another awesome Italian dish.  No tolerance necessary.

Vegan Spinach Lasagna

Alyssa and Allen liked it also.  Jill wouldn't try it. 

The "ricotta cheese" is replaced by a mixture of crumbled extra firm tofu, roasted cauliflower and nutritional yeast flakes.

No Dairy No Meat Lasagna

Here it is assembled and ready for the oven….

Cut Vegan Lasagna

and after being baked and cut.

Also, I used plain lasagna noodles, which is what we had on hand.  But the original recipe called for, and I would recommend, using whole wheat.

 

Lasagna with Roasted Cauliflower Ricotta & Spinach
Compliments of JennaDish

adapted from Appetite for Reduction by Isa Chandra Moskowitz

SERVES 4-6 

Drain the tofu well by squeezing gently to release much of the excess water, then wrapping the tofu well in thick paper towels and setting a heavy on top for 10 minutes or more.  You can make the "ricotta" mixture ahead and refrigerate.  Hodgson Mill's makes a whole wheat lasagna with flax seed.

"RICOTTA" MIXTURE:
1 head cauliflower, chopped into 1/2" pieces
3 teaspoons olive oil
1/2 teaspoon salt
1 pound extra firm tofu, drained well
1/4 cup nutritional yeast flakes
2 Tablespoons freshly squeezed lemon juice
6-8 grinds of freshly ground pepper, or a few pinches canned pepper

RED SAUCE:
2 teaspoons olive oil
3 cloves garlic, minced
1 28-ounce can crushed tomatoes with basil (or add about 10 fresh basil leaves, torn)
2 Tablespoons chopped fresh thyme (or 1 teaspoon dried)
1/2 teaspoon salt

LAYERS:
5 whole wheat lasagna noodles, broken in half, cooked according to directions
2 cups chopped fresh spinach
1/4 cup black olives or green olives for top, (other ideas: pepperonata, capers, roasted red pepper strips)

Summary of Timing: 
Preheat oven, start draining process with tofu, meanwhile roast cauliflower, meanwhile put pot of pasta water on medium low (so that getting it to the boiling point later won't take as long), start on sauce by sauteeing garlic in oil, after "ricotta" mixture is finished, turn pasta water up to high and start cooking noodles.  Basically, you have 3 things to make,but you never have more than 2 things going on at the same time that you have to watch.  

Preheat oven to 400 degrees F.  

On a heavy baking sheet or roasting pan, drizzle a little olive oil and spread over bottom, dump the cauliflower pieces in a pile, drizzle with remaining 2 teaspoons oil, sprinkle with 1/2 teaspoon salt, and mix together well with your hands, coating all pieces of cauliflower.  Spread evenly over pan.  It doesn't have to be a single layer. 

Bake for 10 minutes, remove and stir/flip cauliflower well with spatula.  Bake for another 10 minutes. Flip and stir again.  Bake another 5-10 minutes if necessary, until cauliflower is lightly browned and tender.  Set aside.  Turn heat down to 350 degrees F.

In the meantime, in a pot that will hold the tomato sauce, turn heat to medium, pour the 2 teaspoons oil and sautee the garlic until lightly golden and starting to become aromatic (don't burn), pour in the crushed tomatoes and thyme and let simmer on low for 20-30 minutes. Stir occasionally so it doesn't stick.

Crumble the drained tofu into a medium mixing bowl, add the nutritional yeast and lemon juice and mix well.  Add the cauliflower, mix well, and mash well with a potato masher, or pulse it a few times in a food processor.  Set aside.

Boil lasagna noodles according to package directions – a little salt and a little oil is recommended. Drain, run cold water over noodles to stop cooking, lay them out on a lint-free towel or on a plate. 

To assemble:  In an 8×8" baking dish or something close – I used an 8"x10" clear Pyrex baking dish – put a thin layer of tomato sauce on the bottom of the dish.  Place a single layer of noodles on the sauce, spread 1/3 of the "ricotta" mixture evenly over the noodles, layer with 1 cup chopped spinach evenly, pour on a cup of sauce.  Repeat this one more time.  Then the last layer will be noodles, then sauce, then the "ricotta" (no spinach).  Sprinkle will olives in whatever design you prefer.

Bake 40 minutes, or until sauce is bubbly and top has at least lightly browned.  Serve immediately or let cool just a few minutes.  Unlike regular cheese lasagna, this dish will not hold it's heat for very long, so don't plan on letting it cool more than 10 minutes.

 

Vegan Spaghetti and Meatballs

6-Week Vegan Challenge

Vegan Spaghetti and Meatballs

Well, I really liked these beanballs but, full disclosure, the rest of the fam did not.

Nuff said. 

They taste like bean veggie burgers, only in the form of a ball.  I guess some people need a bun and ketchup to hide the fact they they are eating more healthful food.

Black-Eyed Pea Tempeh Beanballs

So I ate my 3 balls and the rest are in the freezer, all for me, me, me.  I think I'll make a "meat"ball sub.

Try them if you can handle BEANS and SOY and only 170 calories, 8g fiber, 2.5g fat, 10g protein, 260 mg sodium, no cholesterol, 35% daily Vitamin A, 15% daily Calcium, and 8% daily Iron.

 

Black-Eyed Pea & Tempeh Beanballs
Compliments of JennaDish

from Appetite for Reduction by Isa Chandra Moskowitz

MAKES 20 BEANBALLS, 3 PER SERVING

12 ounces tempeh
1 (15 ounce) can black-eyed peas
2 cloves garlic
1 teaspoon dried thyme
2 teaspoons dried oregano
1/2 teaspoon paprika
Several pinches of freshly ground black pepper
1 Tablespoon soy sauce
1 Tablespoon tomato paste
1 Tablespoon balsamic vinegar
1/4 cup whole wheat bread crumbs
1/4 teaspoon salt

First, prepare a steamer to steam the tempeh.  When ready, break tempeh into bite size pieces and steam for 10 minutes.

In the meantime, preheat the oven to 350oF and line a large cookie sheet with parchment paper.

In a mixing bowl, use a fork or similar to mash the beans.  They should be well mashed, with no whole beans left, but not completely smooth like a puree.  Mince well the garlic cloves.  Add the herbs and spices, soy sauce, tomato paste, and balsamic vinegar, and mix well.

When the tempeh is ready, add it to the mixture and mash well. It's ok if it's still hot when mixing, it will help meld the flavors. When the mixture is cool enough to handle, add the bread crumbs and salt. Taste for salt.  If the taste is bitter, don't worry, it will mellow out when baked.

Using about 2 Tablespoons per ball, roll the miexture into walnut-size balls, placing them on the baking pan.  Spray with an ample amount of nonstick cooking spray and cover loosely with aluminum foil.  Bake for 15 minutes, flip the balls, and bake for 10 minutes, uncovered.

Crispy Kale Chips

Our 6-Week Vegan Challenge

Crispy Kale Chips
Kale Chips

I've never had kale chips.  But these were awesome!  I was cramming these crispy, salty, flakes in my mouth like a mad woman.

And Alyssa loved them so much, she made 2 batches the next night.

Salty Kale Chips
BIG TIP:  1 teaspoon of kosher salt per bunch of kale was WAY too much for me.  See the oiled, crispy salt flakes piled on the kale above?

When Alyssa made her batches, I requested less salt, so she just lightly sprinkled some.  

So much better.   

 

CRISPY KALE CHIPS
Compliments of JennaDish

1 bunch kale, trimmed of center rib, washed and dried, cut into 1-2" pieces
1/4 -1/2 teaspoon kosher salt, or big pinch
2 Tablespoons olive oil

Heat oven to 275o F.

Place cut pieces of kale evenly across a large cookie sheet.  Drizzle oil and sprinkle salt over the kale and toss well to distribute oil and salt evenly over the pieces.

Bake 10 minutes, turn and toss kale, then bake another 10 minutes.

Eat right away or let cool and store in an airtight container.

 

Blackened Tofu

Our 6-Week Vegan Challenge

Broiled Blackened Tofu
Alyssa made us some healthy, broiled, blackened tofu.  She worked very hard to put a nice, individualized, tofu salad together for each of us.

Allen is "not a tofu person" and Jill is very particular about textures.  But even they cleaned their plates.

Spinach Salad with Blackened Tofu
Mine was a spinach salad with tofu, pecans, dried craisins and homemade Italian salad dressing.  I, too, was a member of the clean plate club.  We also had a pile of fruit.  I felt pleasantly full when finished. And the tofu had this to offer per serving:

100 calories, 7g fat, 5g carb, 2g fiber, 2g sugar, 9g protein, 0mg cholesterol, 240 mg sodium, 15% daily Vitamin A, 20% daily Calcium and 15% daily Iron.

 

Broiled Blackened Tofu
Compliments of JennaDish

from Appetite for Reduction by Isa Chandra Moskowitz

SERVES 4

SPICE BLEND:
2 1/2 teaspoons sweet smoked paprika
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon cayenne
Several pinches of freshly ground black pepper
3 cloves garlic, minced

EVERYTHING ELSE:
1 block tofu (about 14 ounces, pressed or not), sliced into 8 equal pieces
2 teaspoons olive oil
1 teaspoon soy sauce (wheat-free tamari keeps this dish gluten free)

In a shallow dish, mix the spice blend and set aside.

Adjust the oven shelf to be 6" under the broiler.  Preheat the oven to broil.  Spray a bakingsheet with nonstick cooking spray.  Poke each slice of tofu iwth a fork three or four times, to let the flavors seep in.

Put the olive oil and soy sauce in a small bowl.  Dip each piece in the oil mixture then lightly dredge each side in the dry mixture.  Place in a single layer on the baking sheet.  Spray the tops lightly with cooking spray.  Broil for about 12 minutes, flipping once halfway through. Watch closely as to not let it burn. When done, it should look dark all over and black in some spots.  

 

Vegan Scallion Potato Pancakes

Our 6-Week Vegan Challenge

Vegan Scallion Potato Pancakes

These baked potato pancakes that Alyssa put together are so tasty. They are from Appetite for Reduction: 125 Fast & Filling Low-Fat Vegan Recipes by Isa Chandra Moskowitz.  And here's what you get per serving of 2 pancakes:

180 calories, 2.5g fat (no saturated or trans fats), 35g carbs, 4g fiber, 2g sugars, 5g protein, no cholesterol, 430mg sodium, 60% daily Vitamin C, 8% daily Iron

Nice.  I had them with corn on the cob and a veggie burger with barbecue sauce on it, and kale chips.

Next time I make these, I will pan-fry them with as little olive oil as I can get away with.  I like mine more dark and crunchy.

And I am definitely taking my allotted two potato pancakes and making a sandwich out of them – with the p. pancakes playing the role of the buns.  Something with mustard or apples or sweet potatoes or squash.  There's a recipe in my vegan cookbook for Ginger Mashed Sweet Potatoes & Apples.  Bingo!

I'll have to try that in the future and update this post.

Scallion Potato Pancakes
Compliments of JennaDish

MAKES 6 SERVINGS, 2 PANCAKES PER SERVING

from Appetite for Reduction: 125 Fast & Filling Low-Fat Vegan Recipes by Isa Chandra Moskowitz

 2 pounds Yukon Gold potatoes, peeled ad cut into 3/4" pieces
1 1/2 cups thinly sliced scallions (from one bunch – greens parts only)
1 1/2 teaspoons toasted sesame oil
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/3 cup panko bread crumbs

Breading:
1 cup panko bread crumbs
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Cooking spray

Preheat the oven to 425o F.  

Boil the potatoes, lowering the heat to a simmer until tender, about 15 minutes.  Drain, running cold water over the potatoes and tossing to cool quickly. Let sit a few minutes if necessary.

Line 2 large baking sheets with parchment paper and spray with cooking spray.  In a medium bowl, add potatoes, scallions, sesame oil, salt and black pepper and mash well until there are no large potato chunks left.  Add the panko and mix well.

Mix together the breading ingredients on a large plate or shallow bowl. Scoop about 1/4 cup of batter and roll into a ball and then flattening it into a pancake about 4" in diameter.  Press it firmly into the breading mixture, then transfer to the baking sheets.  Spray pancakes lightly with cooking spray and place in oven to bake for 12 minutes with racks place in the center of the oven. Remove from oven, flip each pancake, and spray the pancakes on the other side.  Rotate the baking sheets and bake for another 8 minutes.  

 

Healthy Vegan Buckwheat Pancakes

Our 6-Week Vegan Challenge

Vegan Buckwheat Pancakes

Make Healthy, Non-Dairy, Buckwheat Pancakes.  They're easy.  

Healthy Vegan Banana Buckwheat PancakesVegan Buckwheat Banana Pancakes

Or better yet.  Make Healthy, Non-Dairy, Buckwheat Banana Pancakes.  Just as easy.

Arrowhead Mills Buckwheat Flour
I used Arrowhead Mills Flour.  Bob's Red Mill is also a fantastic brand.

Buckwheat Flour

 

Flaxmeal Egg Replacer
Vegans replace eggs with a mixture of ground flaxseed meal and water.  1 tablespoon flaxseed meal + 3 tablespoons water = 1 egg.  Mix this together first when you start a recipe and set aside.  It needs 10 minutes or so to sit and thicken so the consistency is more egg-like.

 

Vegan Buckwheat Pancakes
Compliments of JennaDish

MAKES ABOUT TEN 4" PANCAKES – SERVES 2 

1 Tablespoon ground flaxseed meal + 3 Tablespoons water (mix and set aside)
1/2 cup white whole wheat flour (can also use spelt, whole wheat or white all-purpose)
1/2 cup buckwheat flour
1 1/2 teaspoons baking powder
1/4 teaspoon salt
1 Tablespoon sugar (can use white, raw cane, brown – whatever you prefer)
1 cup soy milk (or any non-dairy like almond milk or rice milk)
1 teaspoon canola oil (or olive oil)
Additional water, about 1/4 – 1/3 cup
Canola oil for the pan
Banana, Blueberries, other fruit, optional 

Mix the flaxseed meal and water and set aside.  Heat a cast iron skillet with Tablespoon of oil in it or heavily sprayed with cooking spray, on low, while preparing the recipe.  

In a medium bowl, mix the 5 dry ingredients.  Add the wet ingredients – milk, oil, water – starting with the smallest amount of water and adding to desired consistency.  Should not be runny, but should also not be so thick it won't pour out of a measuring cup into the pan.

Turn the heat up to medium low or medium, depending on your stove.  To test if the pan and oil are the right temperature, flick some water from your hand into the pan.  If it barely sears, it may not be hot enough, if it practically explodes and pops – too hot.  You want it to sizzle moderately.

Take 1/4 cup measuring cup of batter and pour it slowly into a pile, trying to keep a round shape.  Let cook until bubbles form around the edge and maybe a little longer (lift and peek to see if brown enough for you).  Flip over and finish cooking on other side.  

For Banana Pancakes, once you pour the batter in the pan, quickly add banana slices on top of the batter. Flip when ready, making sure you let the banana caramelize and brown enough so that it releases from the pan easier.  

Serve with your favorite syrup or topping.

Buffalo Tempeh

Our 6-Week Vegan Challenge

Spicy Tempeh wand Zucchini Fritters

This is my first experience with Tempeh.  And it went well!

Tempeh is a soy product with lots of protein.  It can look like a piece of art…

Tempeh Block
… or a cobblestone sidewalk for a doll house.

How to Steam Tempeh
For Buffalo Tempeh, you steam the tempeh, then throw it in some marinade for a quick bit.

This is my cheap steamer basket from WalMart.  It folds up and fits in a small area for easy storage.

I got this recipe from our new cookbook, Appetite for Reduction: 125 Fast and Filling Low-Fat Vegan Recipes by Isa Chandra Moskowitz.  I had to adapt it slightly.  I was fresh out of vegetable broth.

So I SUBSTITUTED!!! My favorite thing to do. And I lucked out.  It was delish.

Here's what it looks like in the marinade….

Tempeh in Buffalo Marinade

Hmmm.  Almost looks like blue cheese.

Since you've steamed the tempeh, it will be softened.  And once it's been in the marinade even a few minutes, it will be even more softened.  At that point, you can keep it in chunks or break it up.  Massage the  tempeh from the outside of the bag in order to break up the chunks into a uniform crumble.

Spicy Tempeh
 Cook a few minutes until heated through and pile on top of zucchini fritters, a

baked sweet potato, or your favorite veggies.

 

Buffalo Tempeh
Compliments of JennaDish

adapted from Appetite for Reduction: 125 Fast and Filling Low-Fat Vegan Recipes by Isa Chandra Moskowitz 

SERVES 4

8 ounces tempeh, cut into wedges 

MARINADE:
1/2 cup carrot juice or vegetable broth 
1/4 cup cayenne hot sauce (I used Frank's)
2 cloves garlic, minced
2 teaspoons dried oregano or Mexican oregano

To create wedges, slice the tempeh in half across the waist.  Slice the resulting square to make a total of 4 rectangles.  Slice each of those rectangles corner to corner. (as in photo above)

Prepare a steamer.  Steam the tempeh for about 5 minutes – it will soften the tempeh and allow it to soak up the marinade.  

Mix the marinade ingredients in a medium bowl or zip-loc bag.  Place the cooked tempeh in the marinade for 10 minutes to an hour.  If using a zip-loc bag, leave the bag so it can breathe and cool.

Preheat a large skillet over medium-high heat.  Spray the pan with non-stick cooking spray or use a small amount of canola or olive oil.  Add the tempeh slices while reserving the marinade.  Cook for 10 minutes, flipping often, until it has browned a bit.  Add the remaining liquid and turn up the heat.  Let the liquid boil and cook down for about 5 minutes. 

Serving Ideas: Serve with vegan mac and cheese, over potato pancakes, zucchini fritters, or a baked sweet potato. 

 

Strawberry Coconut Shake or Healthy Popsicle: A Raw Food Treat

IMG_4505

True to my cookbook form, I bought Ani Phyo's book, Ani's Raw Food Kitchen: Easy Delectable Living Foods Recipes, about a year ago.  And I'm just now making something from it.  

Ani's Raw Food_Strawberry Coconut Shake
I'm starting small.  A shake, of which all ingredients are in my kitchen. No extra shopping required.

The theory behind raw food, is that you are eating food in it's most natural and nutritious form.  Food is not heated more than 104 degrees because the thought is that heat removes nutrients.

Raw_Frozen Strawberry Coconut Shake
The shake tastes great.  And you could opt to freeze it …

IMG_4523
… in a paper cup.

Raw_Strawberry Coconut Popsicle
It holds up pretty well.  Even with laying around a bit. I don't like it when it all falls off the stick. This one doesn't.

Raw Food_Strawberry Coconut Shake Ingredients
The recipe (from Ani Phyo):  2 cups filtered water, 2 Tbsp virgin coconut oil, 1/2 cup raw cashews, 1/2 cup pitted dates, 3 cups strawberries (hulled), 1/2 vanilla bean (I just scraped the bean).

Put all in blender according to your blender directions (mine says put liquid in first).  Blend until smooth. Drink it or freeze in molds.  MAKES 4 TO 6 SERVINGS.

I drank about 8 ounces.  Then there was enough to make 4 popsicles in about 6 to 8 ounce paper cups.