Saturday, November 2, 2013

Vegan Sushi with Teriyaki Tempeh and Quinoa

Wow. I have made vegan sushi before, but never have I strayed so much from traditional ingredients. I love this, it's a keeper. What makes it different? I used quinoa instead of rice and I discovered that I like the texture better for sushi (it's so malleable). I also used marinated and cooked teriyaki tempeh giving it more of a crispy texture than the teriyaki tofu I normally use. This was the first time, also, that they rolled up VERY easily. Here's how beautifully they turned out! 


Ingredients
Teriyaki Sauce
1/3 c. tamari (or soy sauce)
1/4 c. rice vinegar
1/4 c. raw sugar
1 T. minced garlic
1 T. minced ginger
1 t. dijon mustard
1/4 t. cayenne (optional)

Filling
2 carrots- halved and thinly sliced lengthwise
1 head napa cabbage- quartered lengthwise, sliced again lengthwise, thick parts removed
1 c. dry quinoa
1/4 c. pure maple syrup
sprinkle of turmeric 
1 pkg. tempeh, sliced in half, then each half sliced lengthwise into 1/4 inch pieces
1 c. frozen mixed veggies (peas, corn carrots, etc.), thawed
sprinkle of sesame seeds (I use un-hulled for their higher calcium content)

Wrap 
1 pkg. nori sheets (8 sheets)
1/4 c. water


Directions
Whisk all ingredients together to make the teriyaki sauce. Marinate tempeh slices in about half of the teriyaki sauce and place in refrigerator while preparing other parts of the dish.

Cook quinoa according to package directions. Sprinkle the turmeric in as well. Once finished, drizzle in the maple syrup and stir.

While this is cooking, place the carrots and cabbage in a steamer basket and steam for 10-15 minutes or until soft. Cool a bit. Place on a towel, cover with another paper towel and press the moisture out. Separate carrots from cabbage pieces.

Preheat oven to 400 degrees. Place marinated tempeh pieces on a baking sheet lined with parchment paper and cook for about 10 minutes. Turn over and cook about 10 minutes more. For crispier pieces, cook an additional 5 minutes. Cool.

Line a large cutting board or working surface with paper towels (to keep the work area dry). Have water in a shallow bowl ready and all other ingredients close by.

Place one nori sheet over paper towels. With a spoon, place a thin layer of cooked quinoa about an inch away from the bottom and top of the nori sheet. With the back of the spoon, spread and press evenly, reaching out to sides. Then place a single layer of cabbage. Try to make it fit the sides evenly and cover the quinoa.

Then add the carrots (about 4-5 pieces) and try to land them in the negative spaces (in between the thickest cabbage parts). Do the same with the cooked tempeh, then sprinkle a layer of the thawed veggies to fill in any dips or empty spots. Lightly sprinkle with sesame seeds.


Starting with the bottom, roll tightly (but not enough to rip) and evenly, tucking in the veggies as you roll up. When you get to the top, dab your fingers in the water and dampen the top of the nori sheet. Continue to roll until complete, then carefully bring the roll to a dry cutting board. 




Using a sharp knife, cut slices about an inch thick. Place in a platter and serve with remaining teriyaki sauce. Enjoy!




Monday, March 11, 2013

Vegan Healthy Nachos

Wow!  Did you ever think you could make a dish like Nachos and have it be healthy and nourishing at the same time?  Ah, yes we can. I came across this recipe for nacho sauce from the Forks Over Knives Cookbook.  Now, I've created vegan nacho sauces before, but they've never been this tasty or this healthy.  What's the secret? One roasted red pepper! Brilliant. One red pepper has more Vitamin C than an orange, and it makes this nacho sauce vibrant with flavor, and healthy for our bodies.  If you have never roasted a red pepper before, you simply put it in the oven heated at 400 degrees for 30 minutes.  Let it cool and remove the skin and seeds.  Enjoy!




Ingredients:
Nacho Sauce (from the Forks Over Knives Cookbook: Find recipe here or below:)
http://www.forksoverknives.com/wp-content/uploads/FOK_SUPERBOWL_RECIPE_PDF_FINAL.pdf
one bunch or bag of your favorite greens, washed and chopped
2 tomatoes, chopped
1 can of black beans (or refried black beans if you prefer)
One bag of low-fat or baked tortilla chips
1/2 c. salsa of choice
1/2 c. black olives (optional)
1 avocado, chopped and drizzled with fresh lemon juice (optional)
2 c. brown rice (optional)
1/2 c. chopped cilantro (cilantro)

Assemble on the plate: Bed of greens, rice, black beans, tomatoes, olives, avocado, nacho sauce and salsa.  Sprinkle with cilantro and crumbled tortilla chips. Enjoy!

Variation: Customize these ingredients as you like. Vegan sour cream, or jalapenos would also be great!

Nacho Cheese Sauce (courtesy of Forks Over Knives Cookbook)- http://www.amazon.com/Forks-Over-Knives-Cookbook-Plant-Based/dp/1615190619/ref=sr_1_1?ie=UTF8&qid=1363046933&sr=8-1&keywords=Forks+Over+Knives

1/2 cup raw cashews, soaked in water for at least 30 minutes and then rinsed
1 TB. tahini
1 roasted red pepper (rinsed from jar or prepared from fresh)
1/4 cup nutritional yeast flakes
1 TB. tamari (or Bragg’s liquid aminos or low-sodium soy sauce)
zest and juice of 1/2 lemon
1/4 tsp. cayenne pepper
1/4 cup water


Healthy tip: By adding the greens to the plate first, you have more of the healthy stuff, leaving just enough room for a sprinkling of chips on top.  You still have all the flavor, and the kids still see all the chips. :)