a few of my favorite things

this page is a work in progress.  i've had quite a few people ask for tips about making the transition  to a plant based diet, so i thought i'd share a few products that have helped me out with the process. i plan to update often as things come to mind and i experiment with new products and ingredients, so check back every once in a while. 

stock bases

edward and sons natural bullion cubes  (GF)

superior touch vegetarian bases (GF)

seasonings

bragg's liquid aminos (GF)

liquid smoke (GF)

nutritional yeast (GF)

protien/ meat substitutes

marinated, baked tofu 

(these are not GF, but it's very easy to marinate and bake your own with amazing results)

sprouted tofu (GF)

seitan 

tvp (texturized vegetable protein)  (GF)

gardein products (most not GF)

beans, beans, beloved beans.....(can also be the meat in many dishes)

I LOVE ALL BEANS!!! dried, canned...cooked and dehydrated even.

 roots sprouted bean trio (GF)

dairy/cream substitutes

mimic creme (GF)

so delicious products (GF)

amande yogurt (GF)

nuts/seeds/meals

raw cashews (GF)

(great for making cheeses and adding a creamy substance to dished that require it)

hemp seed/meal (GF)

(great source of protein...add to smoothies and cereals)

chia seeds (GF)

(great source of omega 3 fatty acids and fiber)

tofu veggie tacos with peanut sauce

ok...so these aren't really tacos...

 

 

ingredients:

 

whole grain flat bread

 

thai or teryaki baked tofu, cubed

 

 chopped kale

 

shredded red cabbage

 

shredded carrots

 

diced cucumbers

 

fresh cilantro

 

sesame seeds

 

peanut viniagarette

 

how to:

 

mix all ingredients except flat bread, go light on the dressing at first.

 

lightly toast the flatbread in a med-hot skillet

 

this is where it gets kinda taco-ish....just put some of the vegetable mixture into the warmed flatbread and top with more peanut dressing if desired.  eat like a soft taco. :)

 



grilled veggie sandwich with cilantro pesto and peanut sauce

long title, i know...but i just couldn't leave out any of the important parts.....

tried to duplicate a sandwich i had at Cafe Solstice (with a few alterations, of course) that kinda sorta rocked my world.....

ingredients:

2 slices of bread of choice

oil free cilantro pesto

mixed salad greens

shredded red cabbage

thinly sliced cucumbers

thinly sliced mushrooms

shredded carrots

prepared peanut sauce or dressing (i used Trader Joe's Spicy Peanut Vinaigrette)

how to:

spread a generous layer of cilantro pesto on one slice of bread

top with vegetables 

drizzle generously with peanut sauce (do not go light on this, but make sure you put it on the vegetables and not the bread or your bread will get too soggy and stick during grilling.)

top with remaining slice of bread and grill in a med-hot skillet, pressing down with a spatula as you grille each side (no need for butter or oil, believe it or not)

oil free cilantro pesto

adapted from THIS recipe from Oh She Glows

use as a spread on sandwiches, wraps, burritos or pizza.  yum!

ingredients:

1 cup packed cilantro

1 clove of garlic

1 15 oz. can of navy/cannellini beans

1 tablespoon water

2 tablespoons nutritional yeast

2-3 tablespoons fresh lemon juice

1/2 tsp salt

how to:

whiz it up in your blender and spread it wherever you like....well...not wherever.

veggie soup

1 package of Boca Crumbles

1 can diced tomatoes and juice

2-3 carrots, sliced

2-3 potatoes, peeled and chopped in 1 inch chunks

1 med onion, chopped

3 stalks celery and leaves, chopped

1/4-1/2 head cabbage, chopped

frozen or canned vegetables of choice (i prefer frozen)

suggestions:  corn, green beans, peas, okra, lima beans, greens....get creative

vegetable broth to cover (or water and Not Beef seasoning)

salt and pepper to taste

how to:

sooooo easy... throw it all in a pot and simmer until raw veggies are tender. 

build your own veggie wrap

pretty, huh? and one of my better ideas, if i do say so myself.

   pretty much whatever you wanna throw out there.

in case you can't see, here's what we used....

whole spelt and spinach tortillas

red and green leaf lettuce

cucumbers

carrots

baked, marinated tofu

red cabbage

asparagus

micro greens

tomatoes

avocado

red onions

and the following condiment options:

balsamic dressing

goddess dressing

honey mustard dressing

hummus

guacamole

olive tepanade

tabbouli

dill pickles

bean burritos with cashew ricotta

ingredients:

12 flour tortillas (i used Rudi's Spelt)

1 1/2 cup leftover black beans (or one can, drained)

1 1/2 cup leftover pinto beans (or one can, drained)

1 cup corn (fresh, frozen or canned)

1 cup frozen spinach, thawed and drained

1 cup cooked brown rice

1 recipe of mexican cashew ricotta

1/2 cup salsa

vegan cheddar (optional)

desired toppings (i served ours with sauteed mushrooms, onions and red peppers and guacamole)

how to:

in a large mixing bowl, mix beans, corn, spinach and rice.

on each flour tortilla, spread a layer of ricotta cheese beside a scoop (approximately 1/2 cup) of bean mixture.

wrap burrito style and place in a baking dish

i had about 1/3 cup of ricotta leftover and mixed it with 1/2 cup of salsa to make a sauce for some of the burritos.

spread sauce over burritos, cover with foil and bake at 350 for about 30 minutes.  uncover and top with shredded vegan cheese, if desired, and cook a little longer until bubbly and heated through.

cashew ricotta

if you're new to veganville, like me....you're going to want to get familiar with cashew ricotta.  it's the bomb, really. 

i've grown sort of fond of  THIS VERSION and just adapt it depending on the flavor of the recipe.  i've used this, as is, for lasagna (except i do prefer fresh basil). 

 we've used it as a spread for grilled sandwiches...get this...your favorite bread and your favorite veggies with this slathered on it and grilled without butter or butter sub.  seriously, try it.  it's heavenly.

was thinking that dollops of it on a margarita pizza would be nice, and for tonight's dinner i'm going to switch up the spices a bit for some bean, rice and sauteed veggie burritos. 

mexican style cashew ricotta ingredients:

1/2 cup raw cashews

1/4 cup lemon juice

2 tablespoons olive oil

1 package of firm tofu, drained and crumbled

1 garlic clove

1/2  jalapeno pepper, seeded and diced

1/4 cup fresh cilantro

1 1/2  tsp. salt

how to:

blend it all up in a processor or blender

also, i haven't tried it yet, but you can leave out all the savory spices and sweeten it up for desserts or a cream cheese sub. remember those fruit pizzas you used to have at every potluck? yeah, i'm thinking this would work. 

this is some seriously versatile stuff...and the best part, unlike other vegan cheeses, you can make it on a whim without days of culturing stuff.   i will no doubt be using a lot of it and i'll share the successes with you as i go.

peace, all.

note to self:

these were delicious but a tad dry.  try to sauce it up more next time.  

broccoli slaw with sesame citrus dressing

a very light, refreshing side.  we're already thinking leftovers would be great in a wrap with some marinated/baked tofu cubes. 

salad ingredients:

1 bag of broccoli slaw

2 clementines, peeled and sectioned

3 - 5 tablespoons toasted sesame seeds

1/4- 1/2 cup sliced almonds

1-2 cups shelled, cooked edamame 

dressing ingredients:

the juice of one orange

the juice of  one lime

a splash of sesame oil

2 tsp soy or tamari sauce

1 tablespoon of rice vinegar

1 tablespoon agave nectar

1 tablespoon grated ginger

1 tablespoon tahini

how to:

combine salad ingredients

whisk or blend together all dressing ingredients

toss salad with dressing and flavors to combine for at least an hour before serving

easy lima beans

lima beans don't need a lot of seasoning.  these are the perfect complement to  sauteed greens and horseradish red skin potatoes or can stand alone as an entree.  simple, delicious and nutritious.

ingredients:

2 bags of dry lima beans; soaked

about 12 cups of water 

4 not chicken bullion cubes

3 dried bay leaves

salt and pepper to taste

how to:

soak beans overnight or follow quick soak instructions on back of bean bag

put beans, water, bullion and bay leaves in a large stock pot.

simmer several hours until tender.  add salt and pepper (i like lots of pepper) to taste.

remove bay leaves.

horseradish red skin potatoes

a little kicky twist to traditional mashed potatoes

ingredients:

3 lb bag of baby red skin potatoes; skin on and cubed

3 garlic cloves; minced

2-3 tsps. no chicken base

water to cover potatoes

2 tablespoons prepared horseradish 

1/4 cup cashew cream

1/2 cup plain, unsweetened non dairy milk

salt and pepper to taste

how to:

place potatoes, garlic and no chicken base in a pot and cover with water.  boil until potatoes are tender.

drain; add remaining ingredients and mash with a hand masher.

gone vegan

when i first started my blog back in january, i was just beginning to play around with the idea of a vegan diet.  i was content to go mostly vegetarian and strive for vegan as long as it was convenient.  a little cheese here, an egg there, maybe a bit of fish from time to time wasn't going to make the world stop turning.  i don't really like to be legalistic about anything and this was no exception. you may remember from my intro post that my reasons for leaning towards a plant based diet were strictly health reasons.  as of now, i'm officially coming out as vegan....and here's why.

you can't visit too many vegan sites before you're exposed to another side of veganism.
just as i site Forks Over Knives as the catalyst for my dietary changes, many other vegans site the documentary, Earthlings, as theirs. i avoided watching it for a while because i thought i knew what it was going to show me, and what i thought i knew, i thought i could live with.  i couldn't have been more wrong. as well as highlighting the extreme suffering of animals in the pet, entertainment, fashion and research industries, the film exposes the gross, inhumane mistreatment of animals on factory farms from birth on, and their cruel, often prolonged deaths in slaughterhouses. it also brought to light the pathetic existence of dairy cows and laying hens who are bred to produce the majority of eggs and and dairy products on the market.

 this wasn't my grandma's farm they were talking about, where the chickens ran around all day until grandma caught one and quickly  wrung its neck for dinner...or the farm across the street from hers where  i used to watch the little pigs run and jump and play in the mud when i was a little girl. no doubt they ended up on someone's dinner table, but to me, that just seems like a natural life process, and call me a bad vegan, but i'm okay with that.  i also don't have any moral qualms about hunting or fishing for food, provided the animals lived a normal life and died a quick death...or gathering eggs from hens who get to run around and spread their wings...what i witnessed in this movie was anything but natural, compassionate or humane.  it was vile and literally made me nauseous for days. i honestly can't even smell meat cooking right now without imagining what i saw and having my stomach begin to churn. when god gave man dominion over the animals and sanctioned the eating of meat, i'm pretty sure that this isn't what he had in mind at all. as a matter of fact, i think it probably breaks his heart.

so, maybe there's no way you're going to watch this movie after my description and maybe it wouldn't even take you to the same place it has me, and that's ok.  this is my decision that i have no intention of projecting on anyone else (except the people who have to eat what i prepare).  but let me challenge you here.  if you aren't motivated to cut back on your meat intake for health reasons, maybe at least rethink the source of your meat and dairy and try to purchase from a source where the animals are treated with compassion. this takes research and often costs more (which will likely cause you to eat less of it), but once you know the truth, i think you'll agree it's worth it.

as for me, the compelling health benefits and the beyond inhumane treatment of animals where the bulk of our meat and dairy is from, makes me want to just avoid it altogether.

and now you know the rest of my story....i'm off to whip up something yummy for dinner.

butternut cream pasta

this is a little bit labor intensive, but oh so worth it.  one of the few things i miss on a vegan diet is a good cream sauce....this totally hit the spot and has lots of potential, with just a few adjustments, for queso dip and macaroni and cheese.

ingredients:

1 pound of pasta of choice

for the sauce:

1 cup raw cashews; soaked for a couple of hours*

3 cups vegetable broth

3 cups cubed butternut squash

 4 tablespoons mellow white miso

4 tablespoons nutritional yeast

2 tablespoons lemon juice

1 lg onion; sliced thinly

6 cloves garlic; minced

1 1/2 cup dry white wine

fresh ground pepper and salt to taste

 add ins:

1 package of italian field roast vegan sausage

 8-12 oz. sliced mushrooms

6-8 asparagus spears, chopped in inch pieces

4 cups fresh spinach

2 diced roma tomatoes

how to:

  wrap squash in foil and roast for about 45 mins or until very tender on 450; set aside*

remove casing on sausage, crumble and brown in a skillet (no oil necessary); set aside

lightly saute asparagus and mushrooms (about 5-7 mins) in water with a dash of salt and pepper; set aside

blend cashews and vegetable broth in high powered blender

add roasted squash, miso, nutritional yeast and lemon juice.  blend away.

meanwhile:  saute onions in water for about 7-8 mins., add garlic and sautee briefly before adding wine and a dash of salt.  simmer for a few minutes on med-high.

  cook pasta according to package directions, drain; set aside

turn heat down to med-low and add butternut cream mixture; heat through for about 5 minutes

add vegan sausage, spinach, asparagus and mushrooms to the sauce, combine until heated through.

serve over pasta and top with  diced roma tomatoes.

*notes:

if you prefer, you can roast the squash in the shell and then just scoop out the filling.  slice it in half, longways and scoop out the seeds.  place flesh side down on a baking sheet and roast for 45 mins on 450.

you can omit the soaking of the cashews if you are using a high powered blender such as a vita mix.

portobellas with grains and greens

this is going to be a meal suggestion with lots of options. in an earlier post, i referred to myself as the vegetarian version of sandra lee, of semi-homemade fame.  sometimes i like to take short cuts...tonight's recipe made use of this wonderful wheat pilaf from a box and i'm not too proud to admit it. 

ingredients:

large portobella mushrooms (as many as you need to feed your peeps)

balsamic dressing or marinade of choice (or any marinade that suits your fancy for that matter)

any grain pilaf of choice....rice, bulgar, quinoa. homemade or boxed.  (read your labels)

1 can drained chickpeas

greens of choice sauteed in vegetable broth or use frozen

1 red onion sliced

a little more veggie broth

bragg's liquid aminos

a little goat or feta cheese if you're not a strict vegan

how to:

marinate mushrooms in dressing for a couple of hours.  boil greens in vegetable broth until nice and tender.  cook your grains according to package directions or your own recipe. add chickpeas to boiling water, along with your grain. saute onions in vegetable broth and bragg's to taste, until caramelized. bake mushrooms in 350 degree oven for about 30-40 minutes, flipping them about halfway through....or better yet, grill them.  it's still too cold for grilling in my neck of the woods.

top your mushroom with cheese (if using), grain pilaf, greens and caramelized onions.  return to oven for a few minutes.

enjoy....i served mine with citrus caramelized butternut squash...

citrus caramelized butternut squash

ingredients:

1 butternut squash, peeled and cubed

2 cups of orange juice

2 cups of water

1/2-3/4 cup brown sugar

cinnamon and nutmeg to taste

how to:

put all ingredients in a deep skillet. simmer until squash is tender and caramelized and most of the liquid has cooked off. 

my notes:

so, spleen (my husband) liked this, but thought it was too citrusy. so, if you're not a big fan of the citrus, cut back or eliminate the orange juice and use all water. 

carrot ginger juice

this one is so refreshing and nutrient rich....no picture of this one though, because...well...it looks like sewer water. but, if you're a regular juicer, then you don't care about such nonsense.  

press all ingredients through a juicer:

6 carrots

1 head of romaine

1 english cucumber

5 stalks of celery

a handful of parsley

a hefty, 1-1 1/2" of ginger

2 red grapefruit, peeled

8 small apples

strain and serve over ice

this made about 2 quarts

seitan/veggie pot pie

my first attempt at cooking with seitan

ingredients:

1 package cubed seitan, chopped into smaller pieces

1 shallot, chopped

8 cups of water

4 "not chick'n" natural bullion cubes

4 carrots, sliced 

2 stalks celery, sliced

5 small potatoes (i used a combination of white, red and purple), diced (peel if you like)

8 oz. frozen peas

8 oz. frozen corn

small handful of fresh, chopped parsley

1-2 tablespoons cornstarch or arrowroot for thickening

1 cup cold water

salt and black pepper to taste

4 pie crusts of choice...if using pre-made crust, read ingredients closely to make sure there are only a few ingredients and not a lot of added junk. THIS looks like a nice one, if you're inclined to make your own.

how to:

in a stock pot, saute seitan and shallot for a few minutes.  add ingredients through parsley and cook until vegetables begin to get tender.  mix starch and cold water and add to pot, stirring and continuing to simmer until thickened.  season with salt and pepper to taste.  press crusts into two pie plates. i used one deep dish and one regular.  fill each crust with vegetable mixture and top with a second crust.  pinch and flute edges.  bake at 350 until crust is golden brown...approximately 45 minutes.  begin checking at about 30 minutes to see if edges of crust are browning too quickly.  cover with foil if necessary. 

my notes:

if you're running short on time and don't have a pre-made pie crust, just pour the veggie mixture into a casserole dish and top with drop biscuits made from your favorite baking mix.  THIS is mine. 

kale slaw with peanut dressing

kale isn't just for smoothies or sauteing. this salad is raw, vegan, beautiful and divine.

ingredients:

4 cups chopped kale (i used a combination of green and purple)

1 cup cabbage (any variety will do)

4 green onions, whites and greens, chopped

1 carrot, shredded (or a handful of julienne carrots)

lots of fresh chopped cilantro

1 navel orange, peeled, sectioned and chopped into bite sized pieces

a handful of dried cranberries 

a hearty handful of sesame seed and slivered almonds

peanut dressing, store bought or homemade. (as always, read your ingredients if you choose store bought).

how to:

a couple of hours before serving, mix all ingredients except almonds and sesame seeds, including dressing.  immediately before serving add nuts and seed and toss well.

leftover breakfast scramble

there's not much more satisfying to me in the kitchen than whipping up something delicious and healthy with leftovers. 

my leftovers:

caramelized onions

sauteed red and yellow bell peppers

sauteed kale

sauteed mushrooms

black beans

additional ingredients:

crumbled tofu

frozen shredded potatoes

sliced olives

salt, pepper and hot sauce to taste

how to:

saute potatoes and tofu in water (you can use oil if you like) until potatoes are tender

add everything else and saute until heated through and season to taste

this literally took all of 5 minutes...

vegan planet's tofu vindaloo

this is a spicy little number i got from Vegan Planet, my new favorite recipe book.

ingredients:

3 cloves garlic, peeled

1 1/2 tablespoons fresh ginger, peeled and chopped

1/2 teaspoon cardamom

1/2 teaspoon ground coriander

1/2 teaspoon ground cumin

1/2 teaspoon dry mustard

1/2 teaspoon cayenne

1/4 teaspoon ground cinnamon

1/4 teaspoon turmeric

3 tablespoons olive oil

16 oz extra firm tofu, drained and diced

salt and pepper

1 large onion, chopped

1 carrot chopped

1 small red bell pepper, seeded and diced

1 can diced tomatoes, undrained

1/2 cup frozen peas, thawed

1 cup or more of water

how to:

in a blender or processor, combine first 9 ingredients and 1 tablespoon of olive oil. process until smooth and set aside.

heat 1 tablespoon  of olive oil in large skillet over med-high heat.  add tofu and cook until golden brown on all sides. season with salt and pepper.  transfer to a bowl and set aside.

heat remaining tablespoon  of olive oil in skillet, add onion and carrot and saute for about 5 minutes.  add bell pepper and cook additional 5 minutes. add the spice paste, cook and stir for 1 minute. stir in tomatoes, peas and water, bring to a boil.  reduce heat to low and season with salt and pepper to taste. cover and simmer until vegetables are tender.  add tofu and cook for about 10 more minutes.

my recipe notes:

you can substitute chickpeas for the tofu, just omit the second step and add them at the end.   i doubled the recipe and used both.

serve over rice of choice with flat bread....i LOVE jasmine rice.

with so many recipe books out there to choose from, it can be a bit daunting knowing which ones are worth the investment.  i whole heartedly recommend  Vegan Planet as well as Robin Robertson's website.