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. :)

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!