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.

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.

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.

simple green anytime smoothie

green smoothies are so versatile...they may all look the same, but there's a world of variety as far as flavor is concerned. this is a simple one, with lots of light flavors and chocked full of nutrition....another good one for the kids or skeptics. 

blend all ingredients:

2 frozen bananas

a handful of frozen pineapple

2 peeled oranges

a tsp of vanilla

a handful of raw pumpkin seeds

large handful of spinach leaves

1 cup or more of unsweetened almond milk.

blueberry cabbage smoothie

another winner with the kids

 

 

blend the following until smooth and desired consistency:

 

2 frozen bananas

 

large handful of frozen blueberries

 

a chunk of green cabbage, coarsely chopped

 

1/3 of an english cucumber

 

2 pitted dates

 

1-2 cups unsweetened almond milk

 

splash of vanilla

kid approved green smoothie

help your kids start the day off right....

blend all ingredients in a blender:

1 -2 frozen bananas

large handful of frozen strawberries

large handful of frozen peaches

2 large handfuls of spinach

a splash of vanilla

a couple tablespoons of flax meal

1 can lite coconut milk

a splash of orange juice

veggie stir fry with brown sauce

this is going to be one of THOSE recipes...you know the ones.  no real measurements and lots of options. it's stir fry....no need to be precise.  the vegetables listed are what we used this time and just a guide.  use what you have on hand.  the key is the sauce.  

Forks Over Knives chinese brown sauce ingredients:

1/3 cup low sodium soy sauce

1/3 cup vegetable stock

1/4 cup brown rice syrup

2 tsp grated ginger

2 cloves garlic, peeled and minced

2 tsp arrowroot powder (you could probably use cornstarch)

combine all in a med. saucepan over med. heat until thickened, about 5 minutes. 

set aside....

stir fry ingredients:

(remember, these are merely suggestions)

tofu, cubed

citrus ginger spice rub (found this in the seafood dept. at Whole Foods Market)

coconut oil

sesame oil

shredded napa cabbage

shredded red cabbage

shredded carrots

snow peas

sliced mushrooms

sliced water chestnuts

bean sprouts

yellow pepper

onion

how to:

dredge tofu cubes in spice rub.  melt coconut oil in skillet and brown tofu.  set aside. (you could also marinate the tofu for a few minutes in a a little soy sauce or forgo it altogether)

add sesame oil to large skillet or wok.  add vegetables and stir fry on med-high until they are just beginning to soften, but are still bright and a little crisp.  add tofu and combine with vegetables.  add sauce a little at a time and combine with vegetables.  the sauce should enhance the taste of the vegetables, not overwhelm them.

serve over rice or noodles of choice.

slow cooker african vegetable stew

i was overjoyed at the success of this recipe.  you see, african chicken has long been one of my family's favorite meals.  i realized that the key to this recipe isn't really the chicken at all....it's the sauce and the red palm oil, which is what makes it uniquely african.  so, my daughter and i pow-wowed about what vegetables would work best in this sauce and this is what we came up with. 

ingredients:

12 cups of water

4 tablespoons "no chicken" base or comparable amount of "not chick'n cubes"  

1 cup of natural peanut butter

1 can of tomato paste

1 medium onion

3 tablespoons of red palm oil

1 medium sweet potato, peeled and diced

1/2 or more of a family sized bag of frozen baby carrots

1/2 or more of a family sized bag of frozen broccoli

1 can of chickpeas, drained

8 oz. extra firm tofu, diced

1 tablespoon coconut oil

cayenne pepper to taste

how to:

in slow cooker, on high:  add water, "no chicken" base, peanut butter and tomato paste.  heat until all ingredients are blended, whisking occasionally. 

in a small skillet:  saute onion in red palm oil until translucent.  add onions and oil to slow cooker.  

add diced sweet potato, baby carrots and chickpeas to the slow cooker.

in a small skillet:  brown cubed tofu in coconut oil, add to slow cooker.

reduce slow cooker to low

no more than an hour before serving, add broccoli.  

season with cayenne.  a little goes a long way, so just put a little in the pot and allow others to add more to their liking. 

  

serve over brown rice with whole grain pita bread and hummus.  

a couple of notes:

if you can't find the substitute chicken bases and do not care if this is a strictly vegetarian/vegan meal, then use chicken broth.  i don't recommend vegetable broth in this. 

i have made this without the red palm oil before and it's fine, but this is truly the most important ingredient that gives it that unique african flavor.  hunt this down or order some if you can. 

this has the potential to be very versatile depending on your vegetable choices.  get creative and let me know if you come up with a good combination.  cauliflower and squash would also be good in this and i was thinking that black beans and sweet potatoes would be a nice combination.  just pay attention to the cooking times of your vegetables and add them to your pot accordingly.  

portabella mushrooms....three recipes in one

sauteed portabella mushrooms

ingredients:

4 large portabella mushrooms

vegetable broth

Bragg's Liquid Aminos

how to:

my preferred method would be to marinate the mushrooms and then grill them, however, this florida girl is freezing her bootie off in utah right now and i'd rather be warm and cozy...inside.

slice mushrooms about 1/4" thick

pour broth into large skillet to cover bottom and add liquid aminos to taste.  

place sliced mushrooms in a single layer in skillet and sear on med-high heat until golden brown on both sides, adding more broth as it cooks off.   

now...what to do with these delicious morsels....

easy pasta sauce

ingredients:

vegetable broth for sauteeing

1/2 of a medium zucchini, diced

a handful of white or mini portabella mushrooms, diced

3 cloves of garlic, minced

lots of fresh basil

crushed red pepper to taste

1 can of diced tomatoes

1 jar of prepared pasta sauce (read ingredients closely, some have a ridiculous amount of added sugar and salt)  

4-6 slices of the portabella mushrooms 

how to:

saute zucchini, white mushrooms, garlic basil and red pepper in broth for a few minutes

add tomatoes and sauce, heat through

scoop out a cup or so of the sauce and put in blender with the portabellas.  blend away and add back to the sauce in the pan.  

combine, heat for a while on low to allow the flavors to blend.

serve over your favorite pasta

the blended portabellas really make this sauce happy.

portabella salad

ingredients:

greens of choice

sliced red onion

chickpeas

sauteed portabellas

feta or goat cheese

balsamic dressing of choice

how to:

you know what to do. :)

i have to confess that i didn't have a red onion....which i really wanted on this salad, so i threw on a handful of dried onions.  not my first choice, but it worked.  go with the red if you have one.

blueberry blast

this is one that even the most resistant green smoothie drinkers will enjoy....it's sweet and delicious, and the best part is that it's not green.

ingredients:

1 cup or more of unsweetened almond milk or non dairy milk substitute of choice

1 banana

a large handful of frozen blueberries

1 large handful of frozen peaches

2 pitted medjool dates

a large handful of kale

small handful of wheat grass (most health food stores with a produce department sell it in bags or flats...if you can't find it, skip it or throw in a handful of spinach. no biggie)

how to:

place all in blender and blend til smooth and creamy, adding milk for desired thickness.

potato bar

this is more of an idea, with endless possibilities, than a recipe.

last night's dinner was a potato bar...regular old idaho white and sweet potatoes with a variety of toppings to satisfy my pickiest to my most adventurous eaters. 

my plate looked like this.....

1/2 of a white potato topped with sauteed vegetables (mushrooms, onions, orange bell pepper, sauteed in vegetable broth and Bragg's Liquid Aminos)

1/2 of a sweet potato topped with chili (one can of black beans, one can of Trader Joe's Vegetarian Chili, which appears to actually be vegan and one can of diced tomatoes, seasoned with a little cumin and a little coriander.....i threw all of this in the tiny crock pot, late afternoon).  the combination of the sweet potato and the savory kick in the chili was incredible.  can't believe i never tried that before. 

simple spinach salad with dried cranberries, slivered almonds and a little feta. 

this dinner suggestion can be vegetarian or vegan depending on the toppings you use.

easy peasy, right?

skillet penne

gotta love a hearty, quick, simple, one-dish meal

ingredients:

olive oil

mushrooms

garlic

1 or 2 cans diced tomatoes

1 can drained chickpeas

small bag of fresh spinach

lots of fresh basil  

salt, pepper and crushed red pepper to taste

whole grain penne or pasta of choice

how to:

saute mushrooms and garlic in a touch of olive oil

add tomatoes and chickpeas, heat through

stir in spinach and basil until wilted

add seasonings to taste

stir in cooked pasta

veggie pesto stromboli

my spin on mama's stromboli, an old family favorite.

ingredients:

prepared whole wheat pizza dough of choice or homemade.  i use Whole Foods Market or Trader Joe's, made fresh daily, inexpensive and available in the refrigerated section.

prepared pesto or homemade

fresh, raw veggies of choice. this time around i chose spinach, mushrooms, red bell peppers and red onions.

italian style cheese of choice

how to:

roll out pizza dough into a rectangle, roughly 5" by 13"

spread pesto onto dough, edge to edge

top with vegetables and cheese

fold sides and ends in and pinch dough to seal (kinda like a giant hot pocket)

flip it over onto a baking sheet, seam side down

bake at about 350 until dough is baked and golden brown....roughly 20 mins.  

breakfast sandwich...fork required

compliments of my husband, chief weekend breakfast cooker in our family

so, here is your first taste of how i will be sharing recipes.  it may frustrate many of you, but hopefully, it will give you creative license in the kitchen.  i will rarely use specific proportions or cooking times...so just go with what feels right, looks right and smells right to you.

ingredients: 

2 slices of toasted bread of choice. we use a locally baked and distributed bread that is sold in our grocery stores, Jack Spratt Sprouted Wheat Bread.

diced potatoes

diced, firm tofu

diced tomato

diced red bell pepper

diced onion

slice mushrooms

canned black beans 

chopped Morning Star Breakfast Sausage

salt, pepper and cayenne pepper

how to:

saute veggies and tofu in oil of choice.  kevin used a combination of olive and coconut oils, but coconut is my preference.  to reduce fat, use as little as necessary.  the potatoes will take the longest, next the tofu,  followed by peppers and onions, mushrooms, then tomatoes.

season to preference

stir in the beans till heated through

heat the sausage product thoroughly in skillet and cut into chunks

combine all,  pile onto a slice of toast, top with another slice of toast and serve with a fork. 

enjoy!  i did!  thanks, honey.