Tonight, like many Sunday nights, I just didn't feel like a full meal. But when 10 o'clock rolled around and I started feeling nauseous, I realized I'd better eat something. Voila, magic instant smoothie.
1-1/2 cups frozen mixed berries
1 knuckle-sized piece of ginger
1 cup soy milk
1/2 cup fruit juice
2 smoothie ice cubes
2 handfuls raw cashews
splash lime juice
2 Tbsp ground flax seed
Blend for 3 minutes, or until smooth.
Sunday, July 30, 2006
Sunday, July 23, 2006
Grilled Plantains w/ Black Bean-Corn Relish & Gingered Mangoes & Strawberries
Grilled Plantains
1 semi-ripe plantain, cut lengthwise into 1/4-inch thick slices
2 tsp sucanat or sugar or maple syrup
1/4 tsp lime juice
dash salt
Rub the slices with lime juice and sprinkle with sucanat and salt. Generously oil the grill pan and grill for 3-4 minutes on each side.
Black Bean-Corn Relish
1 can black beans, drained and rinsed
kernels from 2 ears of corn
1/4 tsp cumin
1/2 tsp lime juice
1/4 tsp garlic powder
a few shakes chipotle hot sauce
Combine the corn kernels and a little water in a small saucepan. Cook the corn for 3 minutes, or until no longer raw. Drain the corn and add to the black beans. Add lime juice, cumin, garlic powder and hot sauce and mix well.
Gingered Mangoes & Strawberries
2 ripe mangoes, peeled and diced
5-6 strawberries, quartered
2 pieces crystallized ginger, chopped or 1/4 tsp grated fresh ginger
Combine the mangoes, strawberries and ginger in a bowl and mix well. Let set for a few minutes, then serve!
1 semi-ripe plantain, cut lengthwise into 1/4-inch thick slices
2 tsp sucanat or sugar or maple syrup
1/4 tsp lime juice
dash salt
Rub the slices with lime juice and sprinkle with sucanat and salt. Generously oil the grill pan and grill for 3-4 minutes on each side.
Black Bean-Corn Relish
1 can black beans, drained and rinsed
kernels from 2 ears of corn
1/4 tsp cumin
1/2 tsp lime juice
1/4 tsp garlic powder
a few shakes chipotle hot sauce
Combine the corn kernels and a little water in a small saucepan. Cook the corn for 3 minutes, or until no longer raw. Drain the corn and add to the black beans. Add lime juice, cumin, garlic powder and hot sauce and mix well.
Gingered Mangoes & Strawberries
2 ripe mangoes, peeled and diced
5-6 strawberries, quartered
2 pieces crystallized ginger, chopped or 1/4 tsp grated fresh ginger
Combine the mangoes, strawberries and ginger in a bowl and mix well. Let set for a few minutes, then serve!
Friday, July 21, 2006
Vegan desserts in Des Moines
Tonight we felt like something special after a quick meal (I was craving fast food like crazy, so a quick dinner was of the essence). So we drove the few blocks to Gelaterie Stam and got a few creamy, dense servings of their non-dairy fruit sorbets. If you're in the mood for a sweet treat, their fruit gelato is really fabulous. They also had a chocolate soy flavor, but I couldn't resist the large pink mounds of triple berry. (My boy had the right idea, though, when he went for the lemon. It was bright, fresh and not too sweet.)
Our other dessert indulgence (beyond the box of Soy Delicious ice cream sandwiches that we've been steadily working our way through) is the black sticky rice at The King and I. It's a purply-black rice pudding made with coconut milk that's absolutely sinful.
Our other dessert indulgence (beyond the box of Soy Delicious ice cream sandwiches that we've been steadily working our way through) is the black sticky rice at The King and I. It's a purply-black rice pudding made with coconut milk that's absolutely sinful.
Thursday, July 13, 2006
Seitan Patties w/ Grilled Sweet Potato Slices
I've made homemade seitan twice in two weeks, and it's scarily delicious. It's so meat-like in texture and taste that it really kinda freaks me out -- after all, the big reason I gave up meat is because I don't like how it tastes. But somehow I always crave more of it. We had this with the Garlicky Kale w/ Tahini Dressing from Vegan with a Vengeance (a much tastier dish than I was expecting!). The marinade is based off an internet recipe for vegan Worcestershire sauce. Very tasty.
Marinade
1/3 cup water
1/4 cup molasses
1/4 cup soy sauce
2 Tbsp rice vinegar
1/4 tsp. ground ginger
1/2 tsp. garlic powder
1/4 tsp chipotle pepper puree
1 pinch onion powder
1 pinch ground cloves
Combine all ingredients in a jar and shake to combine.
Seitan Patties
3-4 thick slices seitan, preferably homemade
1/2 cup marinade
steak sauce, for brushing
Marinate the seitan slices in the marinade for 20 minutes to overnight. Remove from marinade and smear (or brush) with steak sauce. Grill the patties for 2-3 minutes on each side.
Grilled Sweet Potato Slices
1 sweet potato, cut into 1/2-inch thick slices
1/3 cup marinade
1/4 cup maple syrup
Put the slices in the bottom of a skillet. Add 1/4 inch water, cover, and cook for 5-10 minutes, or until the slices can be pierced with a fork. Meanwhile, combine the marinade and maple syrup in a jar and shake to combine.
Preheat your oiled grill pan. Grill the slices for 2 minutes on each side, liberally basting with the marinade.
Marinade
1/3 cup water
1/4 cup molasses
1/4 cup soy sauce
2 Tbsp rice vinegar
1/4 tsp. ground ginger
1/2 tsp. garlic powder
1/4 tsp chipotle pepper puree
1 pinch onion powder
1 pinch ground cloves
Combine all ingredients in a jar and shake to combine.
Seitan Patties
3-4 thick slices seitan, preferably homemade
1/2 cup marinade
steak sauce, for brushing
Marinate the seitan slices in the marinade for 20 minutes to overnight. Remove from marinade and smear (or brush) with steak sauce. Grill the patties for 2-3 minutes on each side.
Grilled Sweet Potato Slices
1 sweet potato, cut into 1/2-inch thick slices
1/3 cup marinade
1/4 cup maple syrup
Put the slices in the bottom of a skillet. Add 1/4 inch water, cover, and cook for 5-10 minutes, or until the slices can be pierced with a fork. Meanwhile, combine the marinade and maple syrup in a jar and shake to combine.
Preheat your oiled grill pan. Grill the slices for 2 minutes on each side, liberally basting with the marinade.
Tahini (Sesame Seed Paste)
Tonight I made Garlicky Kale with Tahini Dressing from Vegan with a Vengeance. But alas, I had just thrown out my six-month-old tahini, so I was fresh out. Rather than going to the store, I made this version. While it was a little chunky, it was still utterly delicious. Tahini by itself is a little bitter, but after my first taste, I just kept dipping my finger back in. There must be something in it that my body needs (calcium, maybe?).
1/2 cup sesame seeds
1/2 tsp black sesame oil
1/3 cup olive oil
water to thin
In a dry saucepan, toast the sesame seeds for 2 minutes, or until they start to turn golden. Then dump them out into a mortar and pestle (or food processor), let cool, and pound with a tiny bit of salt until they form coarse crumbs. Combine ground sesame seeds with the oils and water (start with just a splash) in a bowl (or food processor) and blend with a stick blender until smooth. Add water to achieve the consistency you desire.
1/2 cup sesame seeds
1/2 tsp black sesame oil
1/3 cup olive oil
water to thin
In a dry saucepan, toast the sesame seeds for 2 minutes, or until they start to turn golden. Then dump them out into a mortar and pestle (or food processor), let cool, and pound with a tiny bit of salt until they form coarse crumbs. Combine ground sesame seeds with the oils and water (start with just a splash) in a bowl (or food processor) and blend with a stick blender until smooth. Add water to achieve the consistency you desire.
Tuesday, July 11, 2006
Chocolate-Nutty Protein Shake
I whipped this together tonight because we had baked zucchini and tomatoes -- which is super-tasty and very good for you -- but has very little protein. This was sweet, creamy and smooth... almost a drinkable dessert.
1 frozen banana
1 handful berries
6 oz. silken tofu (the vacuum-packed kind)
2 Tbsp natural peanut butter
1 tsp hemp seed nuts (optional)
1 handful raw cashews (optional)
1 cup soy milk
1/4 cup fruit juice
2 Tbsp cocoa powder
Puree all ingredients in a blender for a few minutes, or until very smooth. Taste and adjust ingredients to your liking. Makes 2-3 8-oz. servings.
Ingredient Notes: Smoothies tend to get all of my pantry leftovers. I used the last of my farmer's market strawberries, which were a little overripe. I used Bolthouse Farms' Green Goodness smoothie for my fruit juice, and Mori-Nu Mates chocolate pudding mix instead of cocoa powder.
Total grams protein: 36.5g, or 12g per 8oz. serving
Banana = 1g
Tofu = 12g
Peanut butter = 8g
Cashews = 5g
Hemp seed nuts = 2g
Soy milk = 6g
Juice = 1/2g
Cocoa powder = 2g
Total percent calcium: 45%, or 15% per 8oz. serving
Banana = 1%
Tofu = 10%
Peanut butter = 1.5%
Cashews = 1%
Soy milk = 30%
Cocoa powder = 1.5%
Total grams magnesium: 300mg (100%), or 100mg (30%) per 8oz. serving
Banana = 30mg
Tofu = 44mg
Peanut butter = 50mg
Cashews = 82.5mg
Hemp seed = 5mg
Soy milk = 39.2mg
Cocoa powder = 50mg
1 frozen banana
1 handful berries
6 oz. silken tofu (the vacuum-packed kind)
2 Tbsp natural peanut butter
1 tsp hemp seed nuts (optional)
1 handful raw cashews (optional)
1 cup soy milk
1/4 cup fruit juice
2 Tbsp cocoa powder
Puree all ingredients in a blender for a few minutes, or until very smooth. Taste and adjust ingredients to your liking. Makes 2-3 8-oz. servings.
Ingredient Notes: Smoothies tend to get all of my pantry leftovers. I used the last of my farmer's market strawberries, which were a little overripe. I used Bolthouse Farms' Green Goodness smoothie for my fruit juice, and Mori-Nu Mates chocolate pudding mix instead of cocoa powder.
Total grams protein: 36.5g, or 12g per 8oz. serving
Banana = 1g
Tofu = 12g
Peanut butter = 8g
Cashews = 5g
Hemp seed nuts = 2g
Soy milk = 6g
Juice = 1/2g
Cocoa powder = 2g
Total percent calcium: 45%, or 15% per 8oz. serving
Banana = 1%
Tofu = 10%
Peanut butter = 1.5%
Cashews = 1%
Soy milk = 30%
Cocoa powder = 1.5%
Total grams magnesium: 300mg (100%), or 100mg (30%) per 8oz. serving
Banana = 30mg
Tofu = 44mg
Peanut butter = 50mg
Cashews = 82.5mg
Hemp seed = 5mg
Soy milk = 39.2mg
Cocoa powder = 50mg
Sunday, July 09, 2006
Fresh Pesto
1 clove garlic, minced
1/4 tsp salt
1 tsp hemp seed nuts (optional)
2-3 cups basil leaves, chopped finely
2 heaping tablespoons pine nuts
1 tsp white miso
1 Tbsp nutritional yeast
2-3 Tbsp olive oil
In a dry saucepan, toast the pine nuts just until they start to turn golden. Put the garlic, salt and hemp seed in a mortar and pestle and pound until it forms a paste. Add the basil leaves and pine nuts and pound again until finely pulverized. Turn out into a bowl, add miso, yeast and olive oil and taste until it seems right.
1/4 tsp salt
1 tsp hemp seed nuts (optional)
2-3 cups basil leaves, chopped finely
2 heaping tablespoons pine nuts
1 tsp white miso
1 Tbsp nutritional yeast
2-3 Tbsp olive oil
In a dry saucepan, toast the pine nuts just until they start to turn golden. Put the garlic, salt and hemp seed in a mortar and pestle and pound until it forms a paste. Add the basil leaves and pine nuts and pound again until finely pulverized. Turn out into a bowl, add miso, yeast and olive oil and taste until it seems right.
Wednesday, July 05, 2006
Red Lentil Rice Soup w/ Kale
This is partially inspired by a delicious soup I had at The Olde Main Brewery in Ames, but it also borrows a fair amount from an Indian lentil-rice porridge called kitchari. Kitchari is used to soothe the digestive system in traditional Ayurvedic lore, and this soup is both soothing and packed with nutrition.
1 vegetable bouillon cube
4 cups water
3/4 cup red lentils
3/4 cup rice
1 14-oz. jar finely diced tomatoes, undrained
1 tsp soy sauce or Braggs liquid aminos
2 tsp garlic powder
1/2 tsp garam masala
1/2 tsp ground ginger
1 Tbsp nutritional yeast (optional)
2-3 cups kale, washed and torn into pieces
Combine the bouillon cube, water, soy sauce and spices in a large soup pot and cook over medium-high heat until the bouillon begins to dissolve. Add the lentils, rice and tomatoes and lower the heat to a simmer. Simmer for 30-40 minutes, or until the lentils and rice are soft. Using a hand blender, puree the soup to desired consistency.
Put the kale and a little water in a covered saucepan and cook for a few minutes, or until darkened. Drain off the water and add the kale to the soup. Stir and serve with hunks of tasty bread!
1 vegetable bouillon cube
4 cups water
3/4 cup red lentils
3/4 cup rice
1 14-oz. jar finely diced tomatoes, undrained
1 tsp soy sauce or Braggs liquid aminos
2 tsp garlic powder
1/2 tsp garam masala
1/2 tsp ground ginger
1 Tbsp nutritional yeast (optional)
2-3 cups kale, washed and torn into pieces
Combine the bouillon cube, water, soy sauce and spices in a large soup pot and cook over medium-high heat until the bouillon begins to dissolve. Add the lentils, rice and tomatoes and lower the heat to a simmer. Simmer for 30-40 minutes, or until the lentils and rice are soft. Using a hand blender, puree the soup to desired consistency.
Put the kale and a little water in a covered saucepan and cook for a few minutes, or until darkened. Drain off the water and add the kale to the soup. Stir and serve with hunks of tasty bread!
Tuesday, July 04, 2006
Mango-Strawberry Sunshine Pie
12 oz. extra firm silken tofu
1 pkg. Mori Nu Mates vanilla pudding mix
3-4 mangoes, sliced
2 Tbsp lime juice
1/4 tsp grated fresh ginger
1/4 cup tart-sweet liquid of your choice (I used green goodness smoothie)
1 graham-cracker crust
8-10 strawberries, thinly sliced
1 tsp sucanat
1/2 mango, sliced into thin crescent moons
Place the tofu, mangoes, lime juice, ginger and tart liquid in a large bowl. Blend with a stick blender for several minutes, or until very smooth. Taste and adjust seasonings to your liking.
Pour the mixture into prepared graham cracker crust. Arrange the strawberry slices in a layer over the top of the tofu mixture. Sprinkle with sucanat. Top with the mango moons in a sunflower-like shape on top. Cover with plastic wrap and refrigerate for 12-24 hours, or until set.
1 pkg. Mori Nu Mates vanilla pudding mix
3-4 mangoes, sliced
2 Tbsp lime juice
1/4 tsp grated fresh ginger
1/4 cup tart-sweet liquid of your choice (I used green goodness smoothie)
1 graham-cracker crust
8-10 strawberries, thinly sliced
1 tsp sucanat
1/2 mango, sliced into thin crescent moons
Place the tofu, mangoes, lime juice, ginger and tart liquid in a large bowl. Blend with a stick blender for several minutes, or until very smooth. Taste and adjust seasonings to your liking.
Pour the mixture into prepared graham cracker crust. Arrange the strawberry slices in a layer over the top of the tofu mixture. Sprinkle with sucanat. Top with the mango moons in a sunflower-like shape on top. Cover with plastic wrap and refrigerate for 12-24 hours, or until set.
BBQ Grilled Seitan
Marinade
1/4 cup soy sauce
1/4 cup orange juice
3 tsp Asian garlic chili sauce
5-6 drops liquid smoke
1-1/2 Tbsp sorghum molasses
1/2 tsp rice vinegar
2 cups seitan AND/OR 12 oz. extra-firm tofu, drained and pressed
1/2 cup barbecue sauce
2 Tbsp sucanat OR brown sugar
Place the seitan in the bottom of a glass baking dish. Combine the marinade ingredients in a bowl, then pour over the seitan. Marinate for at least one hour (overnight, if possible).
Drain off the marinade and put in a small saucepan. Add the sucanat or sugar and simmer the marinade until bubbly.
Grease a grill pan very well. Grill the seitan over medium-high heat for 1-2 minutes on each side, or until slightly blackened. Put the grilled seitan in a covered glass dish, coat with barbecue sauce and let sit until the whole batch is finished. Serve with the warm marinade on the side.
Notes: If using tofu, cut into 1/4-inch thick triangles. Unless you like your tofu wobbly, you'll need to bake it in a 400 degree oven for 25 minutes to firm it up and/or pan-fry it before adding the grill marks.
1/4 cup soy sauce
1/4 cup orange juice
3 tsp Asian garlic chili sauce
5-6 drops liquid smoke
1-1/2 Tbsp sorghum molasses
1/2 tsp rice vinegar
2 cups seitan AND/OR 12 oz. extra-firm tofu, drained and pressed
1/2 cup barbecue sauce
2 Tbsp sucanat OR brown sugar
Place the seitan in the bottom of a glass baking dish. Combine the marinade ingredients in a bowl, then pour over the seitan. Marinate for at least one hour (overnight, if possible).
Drain off the marinade and put in a small saucepan. Add the sucanat or sugar and simmer the marinade until bubbly.
Grease a grill pan very well. Grill the seitan over medium-high heat for 1-2 minutes on each side, or until slightly blackened. Put the grilled seitan in a covered glass dish, coat with barbecue sauce and let sit until the whole batch is finished. Serve with the warm marinade on the side.
Notes: If using tofu, cut into 1/4-inch thick triangles. Unless you like your tofu wobbly, you'll need to bake it in a 400 degree oven for 25 minutes to firm it up and/or pan-fry it before adding the grill marks.
Saturday, July 01, 2006
Creamy Penne w/ Seitan & Tomatoes
This is total comfort food -- completely irresistible and makes for great left-overs.
1/4 cup flour
1/8 cup nutritional yeast
1 cup water
1/2 veg. bouillon cube
1/2 Tbsp. miso
1/2 tsp garlic powder
1/4 tsp paprika
salt to taste
1 Tbsp margarine
1/2 tsp mustard
2-3 Tobasco
Mix the flour, yeast, water and bouillon in a small saucepan and heat over medium high heat, stirring frequently, until thickened. Mix in miso, garlic powder, paprika and salt. Cook for 5 minutes or so. Stir in the margarine and mustard and Tobasco.
1 can braised wheat gluten, well rinsed and shredded
8 oz. small pasta, cooked
1 can finely diced tomatoes, undrained
Put the water for the pasta on to boil. When boiling, drop in the pasta and cook until done. Meanwhile, add the wheat gluten and tomatoes (with their juice) to the sauce and simmer until bubbling, hot and thickened. Drain the pasta over them. Add the pasta to the sauce and toss well to coat. Serve immediately.
1/4 cup flour
1/8 cup nutritional yeast
1 cup water
1/2 veg. bouillon cube
1/2 Tbsp. miso
1/2 tsp garlic powder
1/4 tsp paprika
salt to taste
1 Tbsp margarine
1/2 tsp mustard
2-3 Tobasco
Mix the flour, yeast, water and bouillon in a small saucepan and heat over medium high heat, stirring frequently, until thickened. Mix in miso, garlic powder, paprika and salt. Cook for 5 minutes or so. Stir in the margarine and mustard and Tobasco.
1 can braised wheat gluten, well rinsed and shredded
8 oz. small pasta, cooked
1 can finely diced tomatoes, undrained
Put the water for the pasta on to boil. When boiling, drop in the pasta and cook until done. Meanwhile, add the wheat gluten and tomatoes (with their juice) to the sauce and simmer until bubbling, hot and thickened. Drain the pasta over them. Add the pasta to the sauce and toss well to coat. Serve immediately.
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