Black-Eyed-Pea Soup with Quinoa

Ingredients:
1 bag of black-eyed peas (2 c. dried)
3 2-3" pieces of kombu (or 3 bay leaves)
8 c. plus 1/4 c. veg. broth (see link for my video for homemade recipe)
http://www.youtube.com/watch?v=KytvPc251uo
1 red onion
4 cloves garlic, minced
3 carrots, chopped
3 celery stalks, chopped
1 green bell pepper, chopped
4 tomatoes, deseeded and chopped
2 T. fresh oregano (or 2 t. dried)
1 bunch spinach, de-stemmed and chopped
3 T. apple cider vinegar
the juice of one lemon
3 T. fresh cilantro, chopped
salt and pepper to taste
3 c. cooked quinoa

Soak beans in a large pot of water overnight with one piece of kombu.  Drain and rinse, reserving the kombu.

In a large soup pot, add 1/4 c. veg broth over med.-high heat.  When hot, add in this order as you chop; onion, garlic, green pepper, carrot, celery, and 2 remaining pieces of kombu.  Add tomato and oregano and cook a few minutes more.  Add beans and remaining broth and bring to a boil, skimming off any foam that arises.  Reduce heat, cover, and cook for one hour.  

Add chopped spinach and apple cider vinegar and cook 15 min. longer.  Meanwhile, in a medium saucepan, cook quinoa according to package directions.  Preferably, use additional veggie broth in place of water for improved flavor.

When soup is ready, add lemon juice, cilantro, and season with salt and pepper to taste.  Cook an additional 15 minutes, then let cool a bit.  Remove kombu and puree with a hand-held immersion blender or in batches in a food processor.  Add quinoa and serve. MMMMMM

Tomato, Avocado and Greens Sandwich

Such and easy sandwich to make and it tastes gourmet!

2 slices pumpernickel bread (or dark rye)
Dijon mustard for spreading
Fat-free tofu sour cream (see recipe below)
1 thin slice of red onions, halved
1/2 cucumber, sliced
1/2 tomato, sliced
1/4 avocado, sliced
one handful lettuce of choice, washed
one handful of sprouts

Toast bread if you like, then spread mustard on one slice, and tofu sour cream on the other.

Assemble and enjoy!





Tofu Sour Cream

(modified from RFD cookbook by Anne Gentry)
12 oz. silken tofu, 2 T. umeboshi vinegar, (or any vinegar), 1/4 t. minced garlic, 1 T. ketchup, 1 t. dry mustard, 1 t. dried dill
Blend all ingredients (except for dill), transfer to a container, mix in dill. Cover and refrigerate at least 2 hours.

Spinach & Artichoke with Tomato & Basil Pasta

So this is the first recipe I have created since becoming a Food For Life Instructor last month.  My posts on the Vegan Family Meals blog will be less frequent as I am focusing on this new chapter in my life, but the recipes from here on out will reflect the nutritional guidelines of PCRM's award-winning program. So that means that my original recipes will be even healthier than before!  See if you can see what has changed (or more specifically has been omitted-hint hint).  BTW, this one is designed to be super quick and easy.  Enjoy!

1 1/2 c. marinara sauce
1/4 c. mushrooms, chopped
1 can artichoke hearts in water, drained, rinsed and chopped
2-3 c. fresh spinach, washed
1/2 pkg. organic silken tofu, drained and rinsed
1/2 t. garlic powder
1/2 t. dried minced onion
1 t. dried oregano
1/3 c. fresh basil, chopped
1 c. organic soy milk or other nondairy milk such as hemp, coconut, almond, etc.
salt and pepper to taste
1 pkg. pasta noodles of choice

In a medium saucepan over medium heat, add 1/2 c. marinara sauce.  Add mushrooms, artichoke hearts and spinach and cook for 5 minutes.  Crumble in tofu, garlic powder, dried onion, oregano and basil.  Cook until heated through stirring occasionally.  Add milk and last cup of marinara sauce.  Cool slightly and puree with a hand-held immersion blender or in batches in a blender until smooth. Add more marinara for red sauce, or more milk for white sauce, until desired consistency is reached.  Season with salt and pepper to taste.  Cover and keep warm until noodles are ready.

In a large pot of water, cook pasta noodles according to package directions.  Drain and rinse, then mix with sauce in a large bowl and serve.  Enjoy!

Homemade Apple Pie with Crumb Top

There's nothing like homemade apple pie, especially on the 4th of July. This recipe is from my mother-in law's kitchen and has been in her family for years.  I simply vegan-ized it and made a few adjustments to suit my tastes.  Enjoy all year round!

CRUST:
1 1/2 c. sifted all purpose flour
1/2 t. salt
1/2 c. vegan butter (smart balance)
3 T. cold water


FILLING:
5-7 granny smith apples
1/2 c. vegan sugar
3/4 t. cinnamon
1 T. flour
1 t. lemon juice


CRUMB TOPPING:
1/2 c. all purpose flour
1/4 c. sugar
2 T. vegan butter
2-3 T. fresh lemon juice


CREAM TOPPING:
1c. raw cashews
1/4 c. water
1/4 brown rice syrup (or agave, or both)
1 t. vanilla extract
1/2 t. almond extract (optional but yummy)
1/4 c. safflower or sunflower oil (or veg. oil is fine too)

Preheat oven to 400 degrees.


Crust:
Combine flour and salt in a small bowl.  Add butter and blend with a fork, then mix with fingers until it resembles coarse crumbles.  Add water 1 T. at a time, gently mixing dough until it forms a ball.  Place on a lightly floured surface.  Using a rolling pin, roll dough into a 10-11 inch circle. Place in a 9 inch pie plate.


Filling:
Peel and slice apples very thinly.  Place in a large bowl and add sugar, cinnamon, flour and lemon juice.  Mix well and add into prepared pie crust.


Crumb Topping:
Make crumb topping by combining all ingredients together.  It should make a paste.  Take about a t. at a time and flatten in fingertips, then place across apples.  Keep doing this in a random pattern until evenly covered.  Apples will show through connected parts. 


Bake for 50 minutes.  If crust browns too quickly, cover with foil.


Cream Topping:
Place cashews in a blender or food processor fitted with an S blade and process until finely ground.  Add water, agave, vanilla, almond extract and process for one minute. Scrape down sides with a rubber spatula.  While the machine is running on low, slowly drizzle oil and process for 2 minutes or until mixture is very thick and resembles whipped cream.


Serve warm with your favorite vegan ice-cream.  Enjoy!


Non-vegan recipe credit: Anita Federman

Roasted Eggplant Stew with Quinoa

Just noodling around with some things I had in my kitchen tonight and came up with this dish.  Great flavors, super healthy.  Enjoy!

Ingredients:
2 medium eggplants (1 1/2 -2 lbs.)
1 T. olive oil
1 medium onion, diced
4 cloves garlic, minced
4-5 tomatoes, diced
1/4 c. fresh lemon juice
2 t. vegan sugar
1 1/2 c. cooked garbanzo beans (or 1 can garbanzo beans, drained and rinsed)
1 T. sliced black olives (optional)
1 t. ground cumin
1/4 t. curry powder
1/4 t. tumeric (or ground ginger)
1 bunch fresh spinach, washed, de-stemmed and chopped
1/3 c. fresh basil, chopped
1 T. dried parsley
salt and pepper to taste
3 c. cooked quinoa
vegan sour cream for topping (see recipe or tofutti brand works well)

Preheat oven to 425 degrees.

Prick eggplants in several places with a fork and place on a foil-lined baking sheet.  Bake 55 minutes.  Cool, slice open and scoop the pulp from the skin.  Chop the pulp into bite-sized pieces and discard the skin.

Meanwhile, while eggplants are roasting, cook quinoa according to package directions.

Heat the oil in a large saucepan over medium-low heat.  Add onion and saute until translucent, about 10 minutes.  Sprinkle with a bit of salt, add garlic and cook an additional 3-4 minutes, or until onion is golden.  Add eggplant, tomatoes, lemon juice, sugar, garbanzo beans, olives and spices and cook over low heat for about 15 minutes.  Add spinach, basil and parsley and cook an additional 10 minutes.  Add quinoa and season with salt and pepper.  Garnish with a spoonful of vegan sour cream and enjoy!

Lentil No-Bake Casserole

This dish has an amazing cohesiveness with unexpected flavors meshing together.  This is a build your own layered casserole with brown rice, caramelized onions, fresh guacamole, lentils and kale, topped with vegan cheese.  

Ingredients:

1 1lb. bag dried lentils, picked through and rinsed

1 bunch kale, washed, deveined and chopped

2 t. ground cumin

1 t. curry powder

salt and black pepper to taste

1 T. fresh lemon juice

1 T. olive oil

2 large onions, sliced then quartered

1 t. vegan sugar

1 T. tamari (or soy sauce)

1 T. red wine (optional)

3 c. cooked brown rice

prepared fresh guacamole (see recipe from April)

1 c. vegan mozzarella cheese (Daiya), grated

Start rice- cook according to package directions.

Place 7 c. water in a large soup pot and bring to a boil.  Add lentils, cover partially and reduce heat to medium.  Cook 30 minutes stirring occasionally.  Add cumin, curry and kale and cook an additional 5 minutes.  Add lemon juice, salt and black pepper and cook an additional 5 minutes with the lid off.

Meanwhile, in a large skillet, heat oil over med.-high heat.  When hot, add onions, stirring occasionally for 20 minutes, or until onions start to stick and brown slightly. Add tamari and sugar, and reduce heat to medium low, and cook an additional 20 minutes. Add red wine, stir to mix thoroughly.

Prepare fresh guacamole (see recipe -April), and get vegan cheese ready.

Layer in individual bowls in this manner:
Brown rice (pat down at the bottom), caramelized onions, guacamole, lentil mixture, then top with vegan cheese.

Enjoy!

Enchiladas

This is one of my very favorite dishes.  It is so worth the extra time needed to prepare it.  Make it on a day you have more time, like a weekend, or simply prepare some parts ahead of time (see notes below).  The payoff is worth EVERY second.  After you make it, you can say you actually made your own fresh enchilada sauce (instead of buying canned). The fresh spinach is much tastier than frozen.  Do it!

Enchilada Sauce:
2 T. grapeseed oil (or olive oil)
1 onion, diced
3 large green chiles (such as Anaheim- mild, or Poblano-med.)
3 t. chili powder
1 1/2 t. ground cumin
1 t. marjoram (or oregano)
4-6 large tomatoes, seeded and chopped
1 t. sugar
2 t. salt

Potato and Spinach filling:
5 sm. yukon golden potatoes, peeled and chopped
1 lb. of fresh spinach (2 bunches), washed, de-stemmed and chopped
 1 T. grapeseed oil (or olive oil)
4-5 cloves garlic, minced
1/2 t. ground cumin
1/4 c. water or veggie broth
2 T. fresh lemon juice
1/2 c. pepitas (sm. pumpkin seeds)
1 t. salt
ground black pepper to taste

1 can refried black beans
2 c. shredded vegan cheddar cheese (Daiya)
vegan sour cream for topping (tofutti brand or see recipe from blog)
14 sm. corn tortillas

Sauce:
Place chiles directly over the stove, on a gas burner over high heat.  Use tongs to rotate the pepper as the skin starts to blacken and blister.  Place in a large glass or ceramic bowl and cover.  Allow to sit for 15 minutes.  Peel away as much of the skin as possible (it's o.k. that some black remain).  Deseed and chop the chiles. Set aside.

In a medium sauce pan, heat oil over med. heat.  Add onions and cook for 7 minutes or until softened.  Add the remaining sauce ingredients and cook an additional 5 minutes, covered.  Set aside to cool.  Puree with an immersion or regular blender until smooth.  Set aside.

While this is cooking, toast the pepitas in a dry pan over medium heat for 3-5 minutes, or until slightly browned, stirring occasionally.  They will "sweat" so set aside on a paper towel or paper napkin when done. Once they are cooled, chop them coarsely.


Cover potatoes with water in a medium saucepan and bring to a boil. Lower heat to medium, cover and cook for 20 minutes.  Drain.

Heat oil in a large skillet over medium heat, and add garlic.  After about 1-2 minutes (when it's sizzling), add the spinach, stirring constantly.  Partially cover and cook 6 minutes or until spinach is wilted, and sprinkle with salt. Add potatoes, water (veggie broth), lemon juice, cumin, 1/4 c. pepitas, and salt.  Mash the potatoes somewhat into the spinach using the back of the spoon.  Season with a dash of pepper, and place into a bowl.

Assembly line:
Preheat oven to 375 degrees.
Place sauce in a medium bowl, place beans in a separate bowl, have spinach filling ready, get a pie plate ready and fill with about 3/4 c. of sauce, have casserole dish ready (9x13") and layer a bit of enchilada sauce evenly across the bottom, have a dry skillet ready for warming corn tortillas (med. heat), have the corn tortillas on hand, as well as the shredded cheese.

Take a corn tortilla and warm it on the skillet for 30 seconds, then flip it over and heat 30 more seconds.  Drop the tortilla into the sauce in the pie plate and coat the entire tortilla, both sides with sauce.  Place the tortilla in the casserole dish, place about a T. of beans and about a T. of spinach mixture on the tortilla (pinch into a line to make rolling easier), top with a bit of cheese, roll it up and place it in the casserole dish.  Repeat until filled, tightly packing the enchiladas next to each other. Add more sauce in pie plate as needed.  You will develop a rhythm with heating the next tortilla and filling another one simultaneously.  Also, embrace your messy hands! This is fun. :)

Pour remaining sauce over the top, followed by remaining cheese, and lastly, sprinkle the remaining pepitas over the top.  Cover with foil and bake 25 minutes.  Remove foil and bake an additional 15 minutes.  Cool.  Top with sour cream and serve!  Enjoy!

Notes:  Since this dish is a bit more time consuming than other dishes I make, you can prepare some of these parts ahead of time.  Here are some tips:  Wash, de-stem and chop the spinach the night before.  The entire sauce recipe can also be made ahead of time.

Mac. and Cheese

This recipe is the best vegan mac and cheese I've ever tasted, and this version is also gluten free.  The kids love it so much, I actually made it two nights in a row.  See how a traditional cheese dish can be made from plant based foods, and you'd never know the difference.  Also, note the hidden veggies that will pass from the kids' plate to their mouths right before your very eyes. :)

Ingredients:
2 sm. golden yukon potatoes (or 1/2 russet potato), peeled and chopped
1 sm. carrot (or 1/2 lg. carrot), chopped
1/2 sm. onion, chopped
1 1/2 c. raw cashews
1 c. hemp milk (or almond milk works great too)
4 cloves garlic, minced
1/4 c. lemon juice
3 t. salt
2 T. nutritional yeast flakes
1/4 t. paprika
1 t. dijon mustard
2 T. vegan butter (Smart Balance)
1 pkg. elbow pasta (I used Organic Brown Rice Pasta, found at Trader Joe's)
ground black pepper to taste
dried parsley for garnish
chopped tomatoes for garnish

Heat oven to 350 degrees.

In a medium sauce pot, add potatoes, carrots and onion and cover with water.  Bring to a boil, reduce heat to medium-low and cook 15 minutes or until tender. Drain.

Meanwhile, heat up water and cook pasta according to package directions.
Drain and place in a large bowl.

In a food processor, grind cashews to a fine powder.  Add milk, garlic, lemon juice, salt, nutritional yeast flakes, paprika, mustard, butter, and black pepper.  Blend until smooth.  Add cooked veggies and blend until smooth.  Add sauce over pasta and mix well.

Place in a sm. casserole dish (7x9") and bake for 30 minutes.  Cool for about 10 minutes, garnish with fresh tomatoes and parsley.  Enjoy!

Notes:  I also serve this with a side of steamed kale.  Actually, I love to mix the kale right into it.  While the mac. and cheese is baking away in the oven, I simply steam the kale, then chop and serve.

Mexican Lasagna- Sweet Potato and Black Bean Tortilla Casserole

Another amazing hit with the family. So good, so healthy, so yummy.

Ingredients:
2 lg. sweet potatoes, peeled and diced
1/2 t. chili powder
1 bunch of kale, rinsed and de-stemmed
1/4 c. vegan sour cream
1/2 c. almond or coconut milk
1 t. olive oil
1 sm. white onion
3 c. cooked black beans (or 2 cans, drained and rinsed)

1/2 t. cumin

dash cayenne, salt and black pepper

1/4 c. fresh cilantro, chopped
2-3 c. shredded vegan cheese (Daiya)
1-2 jars green salsa (extra red salsa of choice is good too)
1 pkg. corn tortillas (around 12)
chopped fresh tomatoes for garnish


Preheat oven to 375 degrees.

Place sweet potatoes on a large baking sheet and toss with chili powder.  Bake for 35 minutes or until tender.  Meanwhile, steam kale until softened (about 5 minutes) and set aside.  In a food processor or blender, place cooked sweet potatoes, kale, sour cream, and milk and blend together.  If you have a hand held immersion blender, place ingredients in a bowl and blend until smooth. Set aside.

Heat oil in a skillet over medium heat and add onion.  Cook until softened (8-10 minutes).  Meanwhile in a medium bowl, add black beans, cilantro, cumin, cayenne, salt and pepper.  Add onion when ready and set aside.

Place a thin layer of green salsa at the bottom of a large casserole dish.  Cover with a layer of corn tortillas, then about half of the black bean mixture, followed by the sweet potato mixture, half of the shredded cheese, then more salsa, corn tortillas, black bean mixture, salsa, then the final layer of tortillas, the rest of the cheese, and top with a bit of green or red salsa.

Bake for 30 minutes.  Top with chopped tomatoes and/or a bit of vegan sour cream.  Serve with hot sauce or even ketchup.  Enjoy!

Dark Chocolate Cake

This cake is so yummy, it's the cake my children ask me to make them for their birthdays.  It's also so easy, that I can have it all prepared and ready to go into the oven by the time it takes the oven to heat up.

Ingredients: Cake
1 1/4 c. all purpose flour
1 c. evaporated cane juice sugar
1/3 c. cocoa
1 t. baking soda
1/2 t. salt
1 c. warm water
1/3 c. vegetable oil
1 t. organic apple cider vinegar (Bragg's brand)

Ingredients: Glaze
1/2 c. evaporated cane juice sugar
4 T. vegan butter (Smart Balance Organic)
2 T. almond or coconut milk
2 T. cocoa powder
1 1/2 t. vanilla extract
1/2 t. almond extract








Oil an 8x8" square pan (or 7x9") and preheat oven to 350 degrees.

Mix all the dry ingredients in a medium size bowl.  In a smaller bowl whisk all of the wet ingredients.  Combine with the dry ingredients and pour into cake pan.  Bake for 30 minutes. Let cool about 30 minutes before frosting.

While cake is baking, make the glaze.  In a sm. saucepan, combine all of the ingredients, except for vanilla and almond extracts, and bring to a boil.  Stir frequently.  Reduce heat to med-low and simmer for 2 minutes, continuing to stir.  Remove from heat and stir for 5 minutes.  Add vanilla and almond extract, pour into a small bowl and chill in the fridge until ready to frost cake.

When cake is cooled, drizzle glaze over cake and smooth using the back of a spoon.  Enjoy.

Variation: Top with walnuts or coconut flakes for added fun and flavor!

Broccoli Bake

My kids love broccoli.  This dish was made in honor of my youngest son's upcoming birthday, with lots of love and lots of yum.  I hope you enjoy it as much as we did.

Ingredients:
3 c. cooked brown rice (make with veggie broth for added flavor)
2 c. cooked white beans
1 1/2 c. veggie broth (see video recipe)
3 T. nutritional yeast flakes
1/4 t. smoked paprika
dash cayenne
1/4 t. dry mustard
salt and pepper to taste
1 T. coconut oil (or olive oil)
1/2 onion, diced
1 lg. head broccoli florets
1 celery stalk, diced
1/4 t. garlic powder
3/4 c. shredded vegan cheese (Daiya)
3 T. slivered almonds


Preheat oven to 375 degrees

In a large skillet, heat coconut oil over medium heat.  Add onion and celery and cook for 3 minutes.  Add broccoli, a pinch of salt, and cook for 5-7 minutes longer until broccoli is bright green and softer.  Add garlic powder when finished.

In a blender, combine beans, veggie broth, nutritional yeast flakes, paprika, cayenne, dry mustard, salt and pepper to taste.  Blend until smooth (about 30 seconds).

Combine rice, bean sauce, vegetables, 1/4 c. cheese, almonds and mix well.  Pour into a 9x13" casserole dish, top with remaining cheese and bake 30 minutes.  Serve with a touch of ketchup and/or hot sauce for added flavor.  Enjoy!

Fresh Strawberry Rhubarb Pie

You can't go wrong with fruit pie in general, but a pie that has both a fruit and a vegetable is a win-win.  Also, it's perfectly in season now so go out and make it!  You will impress everyone with it.


Ingredients:
2 c. 1" thick rhubarb slices
2 c. strawberries, cored and quartered
3/4 c. cane juice sugar
4 T. all purpose flour
2 T. lemon juice
1 t. salt

CRUST:
1 1/2 c. sifted all purpose flour
1/2 t. salt
1/2 c. vegan butter (smart balance)
3 T. cold water

CRUMB TOPPING
1 c. all purpose flour
1/2 c. sugar
2 T. vegan butter
2-3 T. fresh lemon juice

VEGAN CREAM TOPPING
1c. raw cashews
1/2 c. water
1/4 brown rice syrup (or agave, or both)
1 t. vanilla extract
1/2 t. almond extract (optional but yummy)
1/4 c. safflower or sunflower oil (or veg. oil is fine too)


Crust:
Combine flour and salt in a small bowl.  Add butter and blend with a fork, then mix with fingers until it resembles coarse crumbles.  Add water 1 T. at a time, gently mixing dough until it forms a ball.  Place on a lightly floured surface.  Using a rolling pin, roll dough into a 10-11 inch circle.  Place in a 9 inch pie plate and chill while making other parts.

Preheat oven to 425 degrees.

Filling:
Combine rhubarb, strawberries, sugar, flour, lemon and salt until thoroughly mixed.  Spoon into pie crust and bake for 30 minutes. While this is baking prepare crumb topping. Simply combine all ingredients together and mix with hands until large crumbs form.

When pie is done baking, sprinkle crumbs on top and bake for an additional 15 minutes more or until crumbs start to brown and pie is bubbly.  Cool on rack.

Vegan cream topping:
Place cashews in a blender or food processor fitted with an S blade and process until finely ground.  Add water, agave, vanilla, almond extract and process for one minute.

Scrape down sides with a rubber spatula.  While the machine is running on low, slowly drizzle oil and process for 2 minutes or until mixture is very thick and resembles whipped cream.

Chill for 30 min. or more in the fridge before serving.  Enjoy!

Vegan Lasagna

This is soooo good, it's a sin not to make it.  My biggest gripe with "vegetable" lasagnas is that they tend to be crunchy.  Here is my version of a vegan, non-crunchy lasagna.  Enjoy!

Ingredients:
9 pieces of lasagna noodles
2 bunches of fresh spinach, de-stemmed
1 1/2 pkg. (16 oz) firm tofu, drained
1/4 c. nondairy milk (coconut or almond)
3 cloves garlic, minced
1-2 T. fresh lemon juice
3 T. fresh basil (about 30 leaves)
2 t. fresh oregano (or 1 t. dry)
1 1/2 t. salt
pepper to taste
1-2 jars of  sugar free marinara sauce
2 medium zucchini, thinly sliced
1/2 c. shredded v. cheese (Daiya)

Preheat oven for 350 degrees.

Steam spinach until cooked, about 5 minutes.  Drain and set aside.

Cook lasagna noodles according to package directions and set aside in a single layer on tin foil.

Thinly slice zucchini and set aside.

Place tofu, milk, garlic, lemon juice, basil, oregano, salt and pepper in a food processor or blender and blend until smooth.  An immersion blender works great for this too.  Add cooked spinach and pulse a few more times.

Cover bottom of an 11x17" baking dish with a thin layer of marinara sauce, then a layer of three lasagna noodles, follow with a third of the tofu-ricotta mixture, and a layer of zucchini (about half of the zucchini).  Repeat with sauce, noodles, tofu, and zucchini.  Then sauce, noodles, tofu-ricotta, then  a thin layer of sauce.  Top with shredded vegan cheese and place in the oven for 40-45 minutes.  Let cool 10-15 minutes and enjoy!

Variations:  Add meatless crumbles to your sauce for more texture and body.

Hummus

I have been perfecting this hummus for about 13 years. This version is currently my favorite! The kids call it "yummina-humminas" and totally devour it. Feel good about providing your kids with a healthy snack that's great for packing in a lunch box w/ some fresh carrots, cucumbers or zucchini.  
                                                     
Ingredients:
3 c. cooked garbanzo beans (or 2 cans drained and rinsed well)
1/2 c. water
1/4 c. olive oil
1/2 c. tahini
1 T. garlic powder
1 T. dried parsley
1/2 t. ground cumin
dash of cayenne
1 T. lemon juice



In a food processor or blender combine all ingredients and blend.  If you have a hand held immersion blender, place all ingredients in a bowl and blend.  Garnish with a sprinkle of dried parsley and a dash of cayenne.  Serve with sliced cucumbers, sliced fresh zucchini (my favorite), organic tortilla chips or pita bread slices.

Variation:  I also LOVE this recipe with 1/2 t. tumeric instead of cumin.

Pea Soup

Ingredients:
1 bag spit peas, picked over and rinsed
8 cups vegetable broth (see video recipe)
2 pieces of kombu, 2-3 " (or 2 bay leaves)
2 T. olive oil
1 med. onion, diced
2 cloves garlic, minced
2 carrots, diced
2 stalks celery, diced
1 t. ground cumin
2 T. fresh oregano, chopped (or 2 t. dried)
2 T. fresh parsley, chopped (or 2 t. dried)
dash of ground black pepper to taste
dash of cayenne
2 T. fresh lemon juice

In a large soup pot, bring split peas and broth to a boil over high heat.  Reduce heat to low, cover and simmer 30 minutes, skimming off any foam that comes to the surface.  Stir occasionally.

Meanwhile, in a large skillet, heat oil over med-high heat.  When oil is hot, add all the remaining ingredients (except for lemon juice).  Cook until veggies have softened, about 10-12 minutes, stirring occasionally.

When peas are ready, add veggies to soup pot and simmer, covered for one hour.  Remove kombu and stir in lemon juice.  In a blender or food processor, puree soup in batches, or use a hand held immersion blender in the pot.  Season w/ more salt/pepper to taste, and serve!  Enjoy.

Variation:  This soup is great served over cooked rice or barley.

Caesar Salad

Ingredients:

2 hearts of romaine lettuce
4 oz. firm silken tofu (organic)
1/3 c. fresh lemon juice (about 2 lemons)
1/4 c. vegan mayonnaise (vegenaise)
3 cloves garlic, minced
2 t. capers, drained
2 t. miso
1 1/2 t. nutritional yeast flakes
1/2 t. sea salt
1/2 t. ground black pepper
1 4x8" nori sheet, cut into thin strips
1/3 c. olive oil

Wash and coarsely chop romaine lettuce and place in a large bowl.

For the dressing:  Place all of the ingredients (except for the olive oil and nori) in a food processor or blender.  Sprinkle the nori on top and pulse once.  Let stand for 5 minutes to let the nori soften.  With the blender running on low, slowly drizzle in the olive oil.

Toss the dressing in the bowl with the lettuce and serve. Enjoy!

Pesto Pasta

Ingredients:
1/2 c. olive oil
1/2 c. walnuts
6 cloves garlic, minced
2-3 T. fresh lemon juice
3 T. miso
3 c. fresh basil, packed
1 t. fresh ground pepper
1 package of desired pasta (capellini shown)






In a small dry skillet over med. heat, toast the walnuts, covered for 5 minutes.  Stir occasionally.

Blend all ingredients in a food processor until smooth.

Cook pasta according to package directions. Pour pesto sauce over pasta and serve.  Top with vegan parmesan cheese if desired (Parma).  Enjoy!

Spinach Artichoke Dip

Ingredients:
1 t. olive oil
5 large cloves of garlic, minced
1 14. oz can (I prefer the glass jar) of marinated artichoke hearts, coarsely chopped
1 lg. bag of fresh spinach, de-stemmed
2 T. vegan mayo. (vegenaise)
1 T. vegan cream cheese (tofutti brand)
1/4 c. coconut milk (or almond milk)
2 T. nutritional yeast flakes
1/4 c. vegan cheese, shredded (daiya or follow your heart brand), plus additional for topping
salt to taste

Preheat oven to 350 degrees.

Place oil in a large skillet over med-high heat.  When hot add garlic and cook 1-2 minutes or until browned, but not burned, stirring frequently.  Add artichokes and cook an additional 2 minutes.  Add spinach and cook about 6 minutes or until all the liquid is cooked away, stirring occasionally.  Cool slightly.

Transfer mixture to a bowl and combine all other ingredients, except for cheese.  Blend using a hand-held immersion blender.  If you do not have one, simply transfer the ingredients to a food processor and blend. Stir in the cheese.

Transfer mixture to a standard size pie plate, top with additional shredded cheese and bake for 10 minutes.  Remove from oven and garnish with chives (if desired).  Serve warm with organic tortilla chips, and/ or chopped sourdough bread.  Enjoy!

Fresh Guacamole

Ingredients:

2 avocados
2 T. fresh lemon juice
1/2 t. garlic powder
1 t. dried minced onion (or onion powder)
1/2 t. ground black pepper
salt to taste






Slice avocados in half and remove the seed.  Remove from skin with a spoon.  Mash with a fork on a large plate.  Add all other ingredients and mix thoroughly.  Add more lemon juice or pepper if needed.

Garnish with sliced chives and/or chopped tomatoes and serve with organic tortilla chips.  Enjoy!

Chinese Unchicken Salad

Ingredients:
1 (8 oz.) pkg. tempeh cut into 1/2" cubes
3 T. tamari (or soy sauce)
2 t. olive oil
1 T. white wine
2 t. toasted sesame oil
1/2 c. water
2 T. crunchy peanut butter
2 t. fresh lemon juice
1 T. sesame seeds
1/4 t. cayenne
5 green onions, white parts, sliced
3 c. broccoli, cut into small florets
1 c. carrot, thinly sliced diagonally
                                                                         1 T. garlic, minced
                                                                         1 T. fresh ginger, minced (or 1 t. ground ginger)
                                                                         1/2 bunch of asparagus, chopped                                                                      
                                                                         1 med. zucchini, halved, thinly sliced diagonally
                                                                         4 1/2 c. shredded cabbage  
                                                                         1/3 c. pepitas for garnish (optional)
                                                                         1/2 c. chives for garnish
                                                                         2 c. cooked quinoa (or fine pasta)


In a small bowl, combine tempeh, 2 T. tamari, olive oil and white wine.  Set aside for 10-15 minutes to marinate.

In a separate bowl, add water and whisk in 1 T. tamari, sesame oil, peanut butter, lemon juice, sesame seeds and cayenne.  Set aside.

Cook quinoa according to package directions.

In a large skillet over med-high heat, cook tempeh stirring often for about 5 minutes or until lightly browned on all sides.  Transfer to a bowl to cool.

In same skillet, reduce heat to medium and add 2 T. water (add 1/4 c. if using ground ginger).  Add green onion, broccoli, carrot, asparagus, garlic, and ginger stirring often for about 5 minutes.  Add zucchini and cook for 3 minutes more until all veggies are crisp-tender.

Add cabbage, tempeh and sauce and cook for 2 minutes longer or until cabbage begins to wilt.  Place cooked quinoa in a large serving bowl, pour salad over and mix. Serve warm.  Garnish with a handful of pepitas and/or chives.

Variations:  Tofu can be substituted for tempeh using the same marinate.  Cook for 8 minutes instead of 5 min.  Also feel free to add other fresh veggies such as bok choy, bell peppers, mushrooms, cauliflower or eggplant.  Garnish with 1/3 c. fresh cilantro. Enjoy!

Vegan Reubens

Ingredients:
Tempeh Bacon (see recipe below)
1/2 c. veganaise (vegan mayo)
2 T. organic ketchup
1 T. onion, grated
1 T. fresh parsley, chopped (or 1 t. dried)
1/2 t. chili powder
1/2 t. garlic powder
1/4 t. tamari (or soy sauce)
1 T. olive oil
1/4 c. onion, finely diced
2 c. sauerkraut, drained
1/4 t. caraway seeds
2 tomatoes thinly sliced
1/2 bunch kale, rinsed, and stalks removed
8 slices rye bread, toasted or grilled
sliced vegan cheese (optional- I like tofutti brand with this recipe)
                                                                           

Tempeh Bacon
1 8 oz. package of tempeh
3 T tamari (or soy sauce)
1 T. apple cider vinegar
2 tsp. pure maple syrup
1 tsp. toasted sesame oil
1/2 t. garlic powder
1/4 t. chili powder
2 t. liquid smoke (optional)

Thinly slice tempeh into 4" long, 1" wide and 1/4 " thick slices and place them on a large plate.

Combine all other ingredients in a small bowl.  Drizzle 1/2 of marinade mixture over tempeh slices, flip over slices and drizzle remaining marinade mixture over slices.   Refrigerate and leave to marinate for at least one hour.

Preheat oven to 400 degrees.  Line a cookie sheet with parchment paper.  Place tempeh slices on the cooking sheet and spoon any remaining marinade over the tempeh slices.  Bake for 15 minutes.  Flip over tempeh with a spatula and bake an additional 15 minutes or until golden brown and crispy around the edges.

Special Sauce
In a small bowl, combine veganaise, ketchup, grated onion, parsley, chili powder, garlic powder and tamari and mix thoroughly.  Chill in the refrigerator while preparing remaining ingredients.


Sauerkraut Mixture
Heat oil in a large skillet over medium heat.  When hot, add onion and saute for 2-3 minutes, stirring often until soft.  Add sauerkraut and caraway seeds and saute 8-10 minutes or until lightly browned.

Assemble
Place slices of bread on a work surface.  Spread special sauce on each slice of bread.  Add tomato slices, kale, about 1/3 cup sauerkraut mixture, tempeh bacon, and sliced cheese.  Slice each sandwich in half and serve.

Variation: This sandwich is also great with a little mustard, or sometimes my kids like a little extra ketchup.
Enjoy!

Capellini Bolognese

2 T. olive oil
1 medium onion
1 1/2 c. mushrooms sliced
3 cloves garlic minced
1 package soy crumbles
1 jar sugar free marina sauce (I get it at Trader Joes)
1/4 c. fresh basil, cut chiffonade style (stack leaves, roll and thinly slice)
1 red bell bell pepper seeded and diced
1 green red bell pepper seeded and diced
3/4 c. zucchini diced
1/2 c. broccoli florets
1/2 c. cauliflower florets
1 T. capers (optional)
1 t. dried oregano
salt and pepper to taste
1/2 cup shredded vegan cheese
parsley for garnish


Heat 1 T. oil in a large soup pot over med-high heat.  Add onion, mushrooms and saute for 5 minutes.  Add garlic and cook 1 minute longer. Stir in soy crumbles, add marina and basil.  Cover, reduce heat to low and simmer for at least 20 minutes, stirring occasionally.

Meanwhile, in a large skillet heat the remaining over medium heat, stir in all the vegetables, capers, and oregano and saute for about 10 minutes (or until semi-soft).  Add to marina sauce and stir.  Season the sauce with salt and pepper.

Bring a large pot of water to a boil and cook noodles according to package directions.

Drain the noodles and toss together with sauce. Top with vegan cheese and garnish with parsley.

Black Bean Soup

2 cups dried black beans
2 pieces of kombu, 2-3" (you can substitute w/ bay leaves)
6 cups plus 1/3 c. of veggie broth (see recipe/video for homemade- http://www.youtube.com/watch?v=KytvPc251uo)
2 t. salt
1 large onion
3 carrots diced
3 celery stalks diced
1 green pepper, seeded and diced
3 cloves garlic, minced
4 roma tomatoes, seeded and diced
1 T. chili powder
1/2 t. cayenne
1/2 t. ground cumin
1/4 c. cilantro, chopped

Place beans and kombu in a large soup pot, add water and cover by 3 inches.  Let soak overnight.  Drain and rinse beans, reserving the kombu.

Return beans and kombu to the same pot and add 6 c. of the veggie broth.  Bring to a boil over high heat, skimming off the foam as it forms.  Decrease the heat to low, cover and simmer, stirring occasionally for 1 hour.  Discard the kombu and stir in the salt.

While this is on the stove, heat 1/3 c. of veggie broth over med-high heat in a large skillet.  Add onions, carrots, celery, pepper, and garlic.  Saute for 10 minutes or until the onions are translucent.  Add the tomatoes, chili powder, cayenne, and cumin.  Saute for 5 more minutes.  Add veggie mixture to the soup (once it is done), cover and bring to a simmer over med-high heat.  Decrease the heat to med-low and simmer for 15 minutes.

Using a hand held blender, puree the soup in pot (or pour in batches in a regular blender and puree until smooth).  Stir in cilantro.

Serve topped with tofu sour cream (optional), a touch of chili sauce, and sprinkle with parsley.  This soup is great with baked tortilla chips as well.  Enjoy!

Broccoli Cheese Soup

Ingredients:
3/4 c. raw cashews
4 T. vegan butter (or coconut oil)
2 well washed leeks, diced
2 cloves minced garlic
1 carrot diced
1  celery stalk diced
2 potatoes, peeled and diced
4 c. veggie broth (see video for recipe)
1 bay leaf (or 2 " piece of kombu)
1/2 celery salt (or salt)
1 t. dried thyme
2 t. dried basil
1 large head broccoli
1/2 head of cauliflower
1/2 t. dijon mustard
2 T. fresh lemon juice
1/4 t. cayenne pepper
1/4 t. ground black pepper
1/4 c. nutritional yeast flakes (optional)
1 c. almond milk
salt and pepper to taste


Soak cashews in a bowl of water.

In a large soup pot, melt butter over med-high heat.  Add leeks, garlic, carrot and celery and cook until softened (about 5 minutes).  Stir occasionally.  Add potatoes, stir well and cook an additional 2 min.

Add broth, bay leaf, celery salt, thyme, and basil.  Bring to a boil over high heat.  While this is heating up, cut broccoli and cauliflower into bite sized pieces.  Reduce heat to low, cover and cook 30 minutes, stirring occasionally.

Drain cashews and add to soup along with mustard, cayenne, pepper, lemon juice and nutritional yeast flakes. Cook 5 more minutes.

Remove bay leaf, add almond milk and puree soup w/ immersion blender or pour in batches and blend with a regular blender.  Season with salt and pepper.

Lentil Soup- Moroccan Style

Ingredients:
2 T. veggie broth
1 medium onion chopped
4 cloves garlic minced
2 carrots diced
2 celery stalks diced
1 potato peeled and chopped
2 zucchini, quartered lengthwise then diced
4 roma tomatoes, deseeded and chopped
1 1/2 t. ground cumin
1 1/2 t. ground curry powder
1 2 inch piece of kombu (or two bay leaves)
1 bag dry lentils rinsed
8 cups vegetable broth (see my video for fresh homemade veggie broth)
1 bunch fresh spinach washed and de-stemmed
1 t. ground ginger
2 T. fresh lemon juice
2 T. fresh cilantro chopped
ground black pepper and salt to taste


Heat 2 T. broth in a large pot over med. heat.  Add onion and garlic cook for 5 minutes.  Dice or chop as you go and add in this order: carrots, celery, potato, zucchini, and tomatoes.  Add cumin and curry and mix.  Add kombu, lentils and broth and bring to a boil over high heat.  Cover and simmer over low heat for 30 min.

Add spinach and cook for 15 more minutes.  Add ginger, lemon juice, cilantro and pepper and stir until heated through.  Remove kombu, and puree with a hand held immersion blender, or in batches in a regular blender.

Serve with fresh rosemary bread or sourdough bread, and top with tomatoes, cilantro and/or sesame seeds.

Substitutions: fresh green beans or mushrooms are also great in this soup.  I add them just after the potatoes.

Enjoy!  Kids love this soup.  And really, could you get any healthier? It's for everyone! :)

Vegan Pizza with Homemade Veggie Crust and Kale

Ingredients:

CRUST:

2 medium zucchini grated

1 large carrot grated

1 medium beet peeled and grated

1 t. garlic powder

sprinkle of salt

1 t. fresh rosemary chopped

2 t. fresh oregano

2/3 c. whole wheat flour

2 T. olive oil

1 T. sesame seeds

TOPPINGS: pizza sauce, vegan cheese grated (Follow Your Heart or Daiya), and fresh kale, washed and chopped.

Preheat oven to 400 degrees.

Place zucchini, carrot, beet, garlic powder and salt in a strainer and let sit for 15 minutes. Squeeze excess moisture out and place in a medium bowl. Add rosemary, and oregano and mix. Add flour and mix to coat well. Add oil and mix. Form into a ball with hands, and press flat onto a greased pizza pan sprinkled with sesame seeds. Press and rotate until even. Bake for 35 minutes.

Add pizza sauce, kale and vegan cheese and bake another 15 minutes. Enjoy!

Substitutions: Another zucchini can be used in place of beet. Also spinach can be easily substituted for kale but it should be steamed and chopped first. Black olives and/or mushrooms are great on this pizza!

(Credit goes to my friend Lisa K. for her contributions to this pizza crust recipe.) :)

Homemade Veggie Broth

http://www.youtube.com/watch?v=KytvPc251uo

Vegan Lemon Cupcakes with Cream Cheese Frosting

Ingredients:

1 1/2 c. flour

1/4 t. baking soda

1/2 t. baking powder

1/4 t. salt

1/3 c. vegetable oil

3/4 c. almond milk

3/4 c. evaporated cane juice sugar

1/4 c. lemon juice

the zest from one lemon, finely grated

Set oven to 350 degrees and line muffin pan with cupcake liners.

Sift together in a medium bowl flour, baking soda, baking powder, and salt.

In a larger bowl, whisk together oil, milk, sugar, lemon juice and zest.

Mix the dry ingredients in to the wet ingredients. Fill each cupcake 3/4 of the way full and bake for 18-20 minutes. Let cool completely before frosting.

Cream Cheese Frosting

1/2 c. vegan cream cheese (tofutti), 3 T. pure maple syrup or agave, 1 T. almond or coconut milk, 1/2 t. vanilla.

Combine all ingredients, whisking with a fork until smooth. Refrigerate for one hour. Frost cupcakes when they are cool and frosting is ready.

Chopped Toasted Pecans

Top with chopped toasted pecans. Toast about 1/3 c. pecans in a dry covered pan over med. heat for about 5 minutes. Chop and top. Enjoy!

Vegan Egg Salad- Wraps or Sandwiches

1 can garbanzo beans, drained and rinsed well 1/4 cup minced onion

2 stalks of celery finely chopped 3 T. relish

1/3 cup v. sour cream (see recipe) 1 t. ground mustard

1/3 c. cashew cream (see recipe) salt and pepper to taste

For Wraps or Sandwiches

shredded lettuce, chopped tomatoes, sprouts (optional), sliced radishes (optional), tortillas (for wraps) sliced bread (for sandwiches).

Mash Garbanzo beans with a fork in a bowl. Add all other ingredients.

Assemble onto wrap or sandwich and enjoy.