Posts Tagged ‘health’

Veggie Lettuce Wraps

Tofu Lettuce Wraps

Veggie Lettuce Wraps

If you like the lettuce wraps at P.F. Chang’s, then you will love this version – perhaps you will like them more. I do. Thanks to a great recipe courtesy of vegan cook, Namely Marly, for once I was able to stay true to (most of) the recipe. The only substitution was iceberg lettuce for butter lettuce. You use what you have, right?

The clincher? The blackberry hoisin sauce, made with blackberry jam, garlic, soy sauce, a little vinegar, and the best part – ginger. It was good tonight. I think it may be awesome tomorrow. I’m thinking adding it to fried potatoes for breakfast. Really.

I’d post the recipe, but you should stop by Marly’s website. Plenty of tasty recipes there; why try just one?

Buen Provecho, amigos!

 

Carrot-Ginger Soup

Carrot-Ginger Soup

Carrot-Ginger Soup

The original plan was to make recipe numero dos in my quest to cook the book Easy Vegan – Simple Recipes for Healthy Eating. But then I found the bag of baby carrots in the freezer.

If this freezing had been planned, the carrots would have been blanched first, then frozen. Alas, this had not been the case. Still, it was a goodly amount of carrots and I hated to just throw them away. There had to be a way (a safe from food-borne illness way) to use these now thawed, soggy carrots.

Plan A: Roast them. So I thawed the carrots, drained as much water away as I could, then put them on a baking pan in a single layer. I seasoned the carrots with poultry seasoning (no worries, vegans – this is just a label for a combination of spices you probably have in your pantry right now) and some sea salt. 30 minutes in a preheated 350 degree oven later – I thought Plan A had been the right approach.

Result: Hot, well-seasoned, and soggy carrots. Obviously, I needed a new plan.

Plan B: Saute them. I had a spare bit of Earth Balance Butter so why not toss the roasted carrots into a skillet and see if adding some buttery flavor would help. The carrot texture was still limp and soggy at the start; I was hoping the transfer of heat through conduction would steam the remaining water from the carrot’s cells, thusly reviving the original texture of a solid carrot.

Result: Very hot, well-seasoned, buttery, and still soggy carrots. Yes, you are right – time for the next plan.

Plan C: Make a soup. If there were any unwanted bacteria on the carrots due to the unplanned freezing, the roasting, sauteing and now soup-making should have been to kill those nasty things off. Chef’s tip: reducing the risk from unwanted bacteria is one very important reason why you blanch carrots first, then freeze them.

Result: It worked!

Since I do not want you to deal with accidentally frozen, unblanched carrots, let’s assume we are starting from scratch here. Try this recipe if you want a nice hot soup that tastes good, keeps the chill away, and is probably good for you!

Ingredients

1.5 – 2.0 pounds of fresh carrots, peeled and chopped into chunks the size of large wine corks

Olive oil

Poultry Seasoning

Sea Salt

4 Tablespoons (or more if you dare) of fresh ginger, chopped.

2 cloves of garlic

2 Tablespoon of black peppercorns

4 cups vegetable stock

2 Tablespoons sugar

1/2 cup coconut cream, or full-fat coconut milk

Directions

Preheat oven to 350 degrees F.

Place carrots on a baking sheet. Drizzle olive oil over the carrots- not too much, just a quick drizzle over all of them.

Sprinkle poultry seasoning and sea salt on top. Again, not too much, but make sure every piece of carrot has some seasoning.

Bake for 30 minutes or until tender. Turn the carrots every once in a while if they start to char up on the underside. Nobody likes burned carrots. Not even rabbits.

When done, remove from the oven and let rest. Now go look for your food processor or blender. It’s that device hiding in the back of the lowest cupboard shelf you have. That’s where the things you need always end up. See it? Good.

You may have to do this next part in batches, depending on the size of your food processor/blender.

Put the roasted carrots into the food processor. Adding the fresh ginger, garlic, peppercorns, and a cup or so of the vegetable stock, puree the ingredients. Transfer the mixture to a stock pot.

Once all of the carrot mixture is in the stock pot, stir in the remaining vegetable stock, sugar, and coconut cream. Keep stirring occasionally, and heat the soup until it just starts to boil. Now turn the heat down and simmer for 20 minutes. Continue to stir every once in a while, just to keep carrot solids from sticking to the bottom of the stock pot.

Once done – serve it up! And what you don’t use? Why, you can freeze it, of course.

I hope you have enjoyed my tale of kitchen (mis)adventures. And I hope you enjoy the soup!

Godt Nytar!


 

 

 

 

 

 

 

Garlic-Red Pepper Vegetable Rice

Garlic-Red Pepper Vegetable Rice

Garlic-Red Pepper Vegetable Rice

Huzzah! I received a great cookbook from my Secret Santa (who was nice enough to sign the title page. Thanks, Temma!) Anyhow, I immediately did what one always does when receiving a new cookbook – I looked at all the photos! And it was clear I had a new mission: cook.this.book.

The cookbook, easy vegan – simple recipes for healthy eating,  contains over 100 recipes so it will take a little over two years to fulfill this quest, recreating one recipe per week. I had thought about waiting until the New Year started, but in the category of what the heck – why wait, I have already started!

But first – a couple of caveats: (1) I reserve the right to change the recipe to fit what I have available and (2) I reserve the right to change the recipe to fit our personal taste. Number one is in response to not having enough vegetable stock to make a soup for this first recipe, and number two is in anticipation of the beet salad about a third of the way into the book.

And by the way – this is a one pan dinner. You can’t get any easier than that, can you?

 

Garlic-Red Pepper Vegetable Rice

Prep time: 20 minutes

Cooking time: approximately 40 minutes

Serves: 8

Ingredients for Step One

3 Tablespoons of vegetable oil

1 Tablespoon of sesame oil

4 scallion, chopped

1 cup carrots, julienned (thin little matchsticks)

1 medium red bell pepper, diced

1 cup frozen green peas

8 cloves garlic, chopped (not minced)

1 Tablespoon fresh ginger, finely chopped – practically minced. Okay, go ahead. Mince away! Make the garlic jealous!

Ingredients for Step Two

3 cups uncooked rice (I used Jasmine-scented white rice)

4 cups of unsalted vegetable broth

1 cup of water

1/4 cup low sodium soy sauce

2 Tablespoons crushed red pepper (yep – two!)

Ingredients for Step Three

3 – 4 cups of hand-torn field greens

1 cup cashews or peanuts. Use more if you want. It’ll be okay.

Directions:

Using a (very) large non-stick sauce pan, pre-heat the olive oil and sesame oil over medium-high heat. Test the temperature by carefully dropping a carrot stick into the pan. If you hear it start to sizzle, add the Step One Ingredients.

Stir until the ingredients are mixed, then reduce to medium heat and cover. You are sautéing the vegetables here so be aware of how heat applied to oil reacts with damp vegetables such as frozen peas. Stir occasionally, sautéing for 10 minutes.

Can you believe it? You are almost done!

Add the Step Two ingredients, stirring until mixed. Reduce heat to low, cover, and let cook until the liquid has been absorbed into the rice. This might take 30 to 40 minutes.

In this step, you are allowing the liquid to cook the rice, and you are giving the spices and aromatics a chance to meld into the other ingredients. Plus you are giving yourself an opportunity to pour the glass of wine that has been calling your name since this morning. I know. I have the same thing happen to me all the time!

Just before serving, gently stir in the Step Three Ingredients. There you go – you have just created a wonderful one-dish meal full of substance and flavor. This works both as a main dish and as a side.

Optional: Add two more cups of hot vegetable broth after the rice has been cooked and you will have yourself a nice spicy soup, too.

Chef’s tip: Try to use fresh ginger whenever possible. Candied ginger is right out. All you need to do is peel the root a bit, chop what you need, then wrap the remainder in foil, place in a freezer bag (squeeze as much air out as possible) and keep in the freezer until you need more. The next time it may be a slight bit soggy, but the fresh flavor will still be there. And now you know!

Enjoy.

P.S. If you don’t use the V-word (you know – vegan) people will never know. It’s just a great tasting bowl of food!

Veggie Enchilada Casserole

Veggie Enchilada Casserole!

Ring in the new year on a saucy note with a spicy vegetable enchilada casserole. Stuffed with black beans, corn, potatoes, and Colby Jack cheese, then topped with a rich tomato-based sauce that has a good bite from chopped green chilies – this dish is perfect for those who are busy entertaining during the holidays. And it pairs well with beer, red wine, and even a decent champagne or sparkling wine. What more do you need?

The best part? You can make the sauce a few days in advance, freeze it, and then you are left with only 25 minutes of prep time and a half hour of cooking time. Great food in under an hour!

For the sauce:

Put the following ingredients in a stock pot, stir, and then apply enough heat to simmer for twenty minutes, stirring occasionally to prevent sticking on the bottom of the pan. Let cool, then transfer to a blender or food processor. Blend until you have a nice smooth sauce. Store in the freezer until you are ready to make the enchiladas. On the day you make them, thaw the sauce either in a microwave oven or in a sauce pan on the stove top. Bring it back to a simmer, then you are ready to go!

2 cups of vegetable broth

1 can of diced tomatoes

1 can of tomato sauce

2 small cans of chopped green chilies

1 small can of tomato paste

4 cloves minced garlic

1 tablespoon cayenne pepper

1 tablespoon cumin

1 teaspoon onion powder

For the enchiladas:

4 medium Russet potatoes, diced into pieces a little smaller than, well, you know, dice.

A few dashes of olive oil

1 can of cooked black beans

1 can yellow corn

16 ounces of shredded Colby Jack cheese. Vegan option: any nondairy variety such as Daiya-brand Jack cheese will do!

12 corn tortillas (six inch diameter) or 6 flour tortillas (twelve inch diameter)

Optional: sour cream for the final topping. Vegan option: try Vegan Gourmet nondairy sour cream!

Directions:

Preheat the oven to 350 degrees F. You will also need a fairly large saute pan, a 13 x 9 inch casserole dish, and a dinner plate.

1. Saute the diced potatoes with the olive oil until the potatoes are soft, about 20 minutes. While they are cooking, check to see if your sauce is hot yet, and then get the rest of your mis en plas. Once the potatoes are done, remove from heat. You are ready to assemble the enchiladas!

2. If you are using the twelve-inch flour tortillas, cut in half. This will help the enchiladas fit in the casserole dish.

3. Put a few spoonfuls of sauce in the casserole dish. Spread evenly on the bottom of the dish. You don’t need much; you just want a barrier between the tortilla and the dish surface.

4. Place a tortilla on the dinner plate. Coat the tortilla with a thin spread of sauce, then spoon on some potato, black beans, and corn. Finish the filling with a sprinkle or two of shredded cheese.

5. Roll up the tortilla, being careful to keep as much of the filling inside the enchilada as possible. Place it in the casserole dish. Repeat until you have used all of your tortillas.

6. Drizzle more sauce on the enchiladas. You can also add any leftover potatoes, black beans, and/or corn. Finally, top with the remaining shredded cheese.

7. Bake in your preheated oven for 30 minutes.

Serve topped with a dollop of sour cream. This dish works well alone or with added side dishes such as rice, stir fried green beans, or both. And don’t forget your beverages!

Buen provecho, mis amigos!

 

The whole enchilada!

The whole enchilada!

 

 

 

 

 

 

 

 

Dr. Lucy and the Cookies

Gluten Free Vegan Ginger Snaps

Gluten Free Vegan Ginger Snaps

Have food allergies? Need to be gluten free? [Gasp] Vegan, even?

A tough road to live on, but it can be done. That said, there is one problem remaining:

Where are the cookies, right?

Of course. Who doesn’t like cookies? Everyone like cookies. Those in the UK even have a different word for them: biscuits. And I’m sure the Brits love their biscuits just as much as we love to snarf down our cookies here on the Eastern Shore of Virginia.

Since changing my eating habits last month, I’ve lost over 20 pounds and three inches off my waist line. But nary a dessert has made it onto my plate. Alas, no cookies for this guy.

Until a few days ago.

That’s when I came across Lucy’s Cookies.”  The cookie’s namesake, Norfolk Virginia medical doctor turned cookie entrepreneur Dr. Lucy Gibney and (I presume) her daughter were at my place of business the other day, handing out samples. When I introduced myself as a gluten free/vegan person they let me know that all of their products would work for me. Wow!  All means more than one – and I don’t even have to check the label. Although I did for fun. You should, too.

The package spells it out for you: all natural; non-GMO; no peanuts, tree nuts, milk, or eggs; gluten free; zero cholesterol; and zero trans fat. But what about taste?

I have had the chocolate chip cookies, the chocolate cookies, and the ginger snap cookies so far. And the have all been great. The ginger snaps even have a tiny bit of Tabasco in them to bring out a nifty bite at the end of the crunch. Who knew? Good choice, ladies.

Full of flavor, a great crunch, wonderful aftertaste. These cookies have it all. And with 3 – 4 cookies per package, you get enough to satisfy your sweet tooth, but not too many calories – in case you are counting them.

Check the website; order some cookies! And, they are available in over 7,000 stores and specialty shops through the US and Canada. You are probably near a package right now and don’t even know it!

* Legal disclaimer: I have not received any remuneration (of any kind) from Dr. Lucy or her cookie company. The review above is based simply on my desire to have cookies that meet my dietary restriction and Lucy’s Cookies satisfying that want.

** If, by chance, Dr. Lucy would like to send me some cookies for a more comprehensive evaluation, I would be more than happy to entertain the idea.

DrLucys dot com – check it out, people. Good health and nutrition doesn’t have to be bland!

Here's the package!

Here’s the package!

No time to be a vegetarian?

Dinner Salad with Pumpkin Seeds

Dinner Salad with Pumpkin Seeds

Spare time is one of those things we never seem to have in abundance. We always have somewhere to go, people to meet, planes to catch. The pile of work never seems to get smaller and the phone never seems to stop ringing. Maybe that’s why we have grown to love our fast food restaurants. Drive up, speak into a microphone on a pole, pay a few dollars and then have your “meal” handed to you as you keep on driving.

“I know,” you say, “fruits and vegetables are more nutritious. The school nurses have been telling me that since I started school as a little tyke.”

“But I just don’t have the time to prepare all of that healthy stuff.”  That’s what many of us say, at least.

I used to say the same thing. However, today we spent about 30 minutes in the grocery store, shopping for mangoes, bananas, apples, and all of their friends in the produce section. Then I spent another 30 minutes or so washing, chopping and bagging the vegetables. The result? My wife and I had two very nice dinner salads, and I still have six more bags of romaine lettuce, a package of fresh spinach,individual bags of red onion and broccoli, plus a super-sized bag of my vegetable medley. This is a mix of carrots, yellow squash, green zucchini, celery and yellow and green bell peppers.

Now, to make a salad I just grab a bag of romaine, a handful or two of medley, and a little bit from each individual bag. Add a few cherry tomatoes from the fridge and a quarter cup of seeds from the pantry and I am all set for a huge (a delicious) salad. Dressing? A little balsamic vinaigrette works wonders. Crack some pepper on top and I am set.

I spend about 5 minutes in the morning putting my lunch salad together before I get in the car for the drive to work. Think you don’t have 5 minutes to spare in the morning? Time yourself next time you go through the drive through at your local burger joint.

Think of it this way: with one hour of work on a Sunday, and 5 minutes a day, you can have a great salad every day for the next week!

And for those who are worried about protein – many vegetables have protein in abundance. A quarter cup of pumpkin seeds has 9 grams of protein! Who needs a chicken breast when you can have the flavor and crunch of pumpkin seeds on top of your healthy salad?

And for another layer of flavor and texture, add some cooked quinoa or brown rice seasoned with Bragg’s Amino Sauce!

Try this meal planning technique and see how you like it!

It’s working for me – it can work for you, too.

 

 

 

Artichoke Lentil Loaf

Artichoke Lentil Loaf

Artichoke Lentil Loaf

22 days into the vegan diet and the good food just keeps on coming. Who knew? Aside from the health benefits (which I started noticing a few days into it) it is just plain fun to cook some of this stuff. I am planning two big entrees a week and tonight was my foray into the world of artichokes and lentils.

Courtesy of Chef Christine Waltermyer, who graciously gave her recipe for Artichoke Lentil Loaf to the book, Eat to Live by Dr. Joel Fuhrman, we now have a savory meat(less) loaf for dinner. The aroma of the sautéed onions, garlic, and celery, mixed in with the seasonings has kept the kitchen a happy place.

Here’s my version:

Ingredients

½ cup onion, diced

6 cloves garlic, minced

1/3 cup celery, diced

3 cups mushrooms, finely chopped (I used a variety package)

1 tablespoon, dried parsley

1 teaspoon poultry seasoning (don’t freak out about the name. No chicken byproducts allowed)

2 1/2 – 3 cups of cooked lentils

4 artichoke hearts, chopped (I used the kind in the small bottle)

1/2 cup raw pecans, finely chopped

1/4 cup rolled oats

2 tablespoons of wheat flour

2 tablespoons of lemon juice

2 tablespoons of Bragg’s Amino Sauce

Cracked black pepper to taste

1 small can of low salt tomato paste

Directions

Preheat oven to 350 degrees.

Sauté the onions, celery and garlic in a dash of olive oil until the onions start to become translucent. Add the mushrooms (and a little water if needed) then stir, cover and wait 5 minutes. Uncover and stir again. Add the parsley and the poultry seasoning, mix and remove from heat.

Get a large bowl. Put the seasoned vegetables in, then mix in the cooked lentils.

Now, mixing as you go, add the artichoke hearts, pecans, oats, flour, lemon juice, and Bragg’s sauce.

Add some black pepper as you go; if you want. I wanted. So I did.

Now – after you are done enjoying the awesome smell, get a loaf pan and spray it / lightly grease it.

Spoon the whole mixture into the loaf pan and press it down.

To finish the task, spoon a thin layer of the tomato paste on top. Some would say this is optional.

I didn’t.

Bake for 1 hour. Once done, let rest for 30 minutes before slicing. Good luck on the waiting part.

Now slice a slice and eat up!

Wine is vegetarian, right?