Month: March 2012

Caulifredo Pasta

Vegan Caulifredo

I think this is one of the easiest pasta sauces I have ever made.  The kids named it caulifredo because it is made with cauliflower and it is super creamy and a little cheesy like alfredo sauce, only with almost no fat.  I roasted the cauliflower before blending it for the sauce, which really brings out the flavor.  This is also a very budget friendly pasta dinner.  Pasta is always a kid pleaser in my house, but I think caulifredo is going to be a new favorite.  The kids devoured it and then were asking for seconds and then thirds.

 

Caulifredo Pasta

 

1 Lb whole wheat pasta

1 head of broccoli cut into small florets (optional, you could use frozen as well)

1 small head of cauliflower

1 1/2 cups plain soy milk

1/2 cup nutritional yeast

1 tsp salt

pepper to taste

 

Preheat the oven to 400.   Cut the cauliflower into small florets and put them on a lightly oiled baking pan.  Roast the cauliflower for about 15 minutes.  Check it after 10 minutes and toss to around.  When it is done it should be fork tender.

While the cauliflower is roasting cook the pasta according to the box directions.  If you are using broccoli add it in with the pasta about 4 minutes before it is finished boiling.  When the pasta and broccoli is finished drain it and then return it to the pot or put it in a large serving bowl.

When the cauliflower is finished roasting put it into the blender with 1 cup of soy milk, nutritional yeast, salt and pepper.  Blend it until smooth adding more milk as it needs it.  Jut keep checking the consistency, you want it to be thick and creamy.  Pour the sauce over the pasta and mix it until well combined.

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Lentil “Meat”Loaf

Lentil Meatloaf

Lentil “Meat”loaf is very hearty and full of great flavors, but it has very little fat unlike a traditional meatloaf.  The lentils and the mushrooms really give this a meaty flavor.  The lentils also provide a ton of protein.   This would go great with mashed potatoes and gravy.

 

Lentil “Meat”Loaf

serves about 6

 

3 TBSP ground flax seeds

6 TBSP hot water

2 cups of oats

2 TBSP olive oil

1 onion

1/2 lb mushrooms

1 carrot

2 cloves of garlic finely minced

1  5 oz bag spinach washed and roughly chopped

1 tsp thyme

4 cups cooked lentils cooled (about 1 3/4 cups dry)

3 TBSP tomato paste

salt and pepper

 

Preheat the oven to 375.  Combine the flax seed and the hot water and set side.  Grind 1 cup of the oats in the food processor and put into a large bowl along with the other oats.  Next grind the mushrooms, onion and carrot in the food processor just until they are finely chopped.  In a large skillet heat the oil.  Add in the minced veggies and cook for about 5 minutes.  Add in the garlic and cook for another minute.  Add in the spinach and cook until it is wilted. Remove the pan from the heat and let it cool a little.

Puree half of the cooked lentils in the food processor and add the other half to the oats.  Add in the cooked veggies, the thyme, tomato paste, salt, pepper and flax seed mixture.  Mix thoroughly until it is all very well combined.  You may have to get your hands in there.  Cover a baking pan with parchment or a silpat.  Place the lentil mixture on the pan and form it into a loaf shape.  Cover it with foil and bake for 20 minutes.  Then remove the foil and bake another 20-25 minutes.  Remove the lentil meatloaf from the oven and let it cool at least 5-10 minutes before cutting.

 

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Vegetable Gumbo

Veggie Gumbo

Veggie Gumbo has become one of our new family favorites.  It is so warm and filling with just enough spice.  This time of year I use frozen okra, but in the summer it would great with fresh.  Feel free to add more spice if you like it.  My husband and I just add hot sauce at the table because the kids don’t like spice like we do.

 

Vegetable Gumbo

Serves 6 -8

 

2 cups brown rice

3 TBSP canola oil

3 TBSP whole wheat flour (white will work too)

1 onion diced

4 stalks celery chopped

1 green bell pepper diced

2 carrots diced

2 cups okra

1 28oz can diced tomatoes

3 1/2 cups vegetable broth

1 tsp salt

1 tsp pepper

1/4 tsp cayenne pepper

1 tsp dried thyme

1 TBSP paprika

1 can chick peas drained and rinsed

 

Bring 4 cups of water to a boil and add a few pinches of salt.  Add in the rice and stir.  Turn down to heat to a simmer and cover.  Cook the rice for 45 minutes.  Remove it from the heat and let it sit covered for 10 minutes.

While the rice is cooking make the gumbo.

In a large pan heat the oil over medium high heat.  Add in the flour and whisk it in with the oil.  Cook the flour for about 5 minutes stirring frequently.  Add in the onion, celery, bell pepper, carrots and okra.  Stir until all the veggies are coated in the flour mixture.  Lower the heat and cook for about 10 minutes.  Add in the tomatoes, vegetable broth, salt, pepper, thyme, paprika and cayenne.  Let it simmer all together for about 15-20 minutes, it should get much thicker.   Add in the chick peas and cook a few more minutes to heat them through.  Serve over the brown rice.

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St. Patrick’s Day – Irish Soda Bread

 

bread

 

bread

We usually go all out for St Patrick’s Day at my house.  We eat green and Irish food all day.  A leprechaun usually comes to visit our house and plays lots of tricks as well.  Irish Soda Bread is one of our favorite recipes for St Patty’s.  It is slightly sweet and has a great flavor from the caraway seeds.  It is not a yeast bread, so is doesn’t take long to make.  Some other great recipes for St Patrick’s Day would be Shepherd’s Garden Pie and Spinach Pesto Pasta.  Don’t forget to wear your green!!

 

Irish Soda Bread

 

2 TBSP flax seed meal

4 TBSP water

1 1/4 cups soymilk

2 tsp apple cider vinegar

2 cups whole wheat flour

1 cup unbleached flour

2 TBSP sugar

1 TBSP baking powder

1 tsp baking soda

1/2 tsp salt

1/4 cup Earth Balance

1 TBSP caraway seeds

1 cup raisins

 

Preheat oven to 375.  Mix together the flax meal and the water in a small bowl and set aside.  Combine the soy milk and the vinegar and set aside.  In a large bowl combine the flours, sugar, baking powder, baking soda and salt.  Add in the butter and rub it into the flour until it is completely incorporated.  Mix the milk and the flax seed mixture together and then add to the flour.  Mix it in with a fork until it is well combined.  Turn it out onto a well floured surface and shape into a round loaf.  Put the dough on a baking sheet lined with parchment, foil or a silpat.  Cut a cross on the top of the dough.  Bake it for 35 to 40 minutes.  Let cool on a rack.

 

 

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Potato Leek Soup

Potato Leek Soup

My daughter is in the process of getting braces, so we have been making a lot of soup lately and I am trying to come up with some new recipes.  This potato leek soup is smooth, creamy and decadent.  No one will ever believe that it is made with cashew cream instead of heavy cream.  Just make sure that you wash your leeks really well or your soup will be gritty because leeks hold a lot of dirt in their layers.  To clean my leeks, I cut them in half longways and slice them (you just want the tender white part of the leeks, so cut off the tough green ends).  Then I put them in a large bowl of water and swish them around to get all the dirt out of the rings.  The dirt should sink to the bottom of the bowl so you can scoop the clean leeks off the top of the water.  To make this soup even more rich you can top it with tempeh fakin bacon.

 

Potato Leek Soup

 

1 cup raw cashews

1 1/2 cups water

2 TBSP olive oil

2 large leeks cleaned and sliced

3 large baking potatoes peeled and diced

6 cups vegetable broth

2 bay leaves

2 tsp dried thyme

salt and pepper to taste

 

Soak the cashews in the water for at least and hour then blend until creamy and thick.

In a large pot heat the oil.  Add in the leeks and cook for about 5 minutes.  Add in the potatoes and cook 5 more minutes.  Add in the broth, bay leaves, thyme, salt and pepper.  Simmer for 20 minutes until the potatoes and very tender.  Turn off the heat and remove the bay leaves from the soup.  Blend the soup until it is creamy and then stir in the cashew cream.

 

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Spinach Pesto Pasta

Spinach Pesto Pasta

Spinach pesto pasta is a super quick and delicious meal.  The pesto is raw and comes together in just a few minutes, so it is great for a weeknight dinner.  I use walnuts in the pesto sauce and no extra oil to cut the calories a little bit.  Jut serve it over your favorite whole wheat pasta.

Spinach Pesto Pasta

Serves 4

 

1 5 oz box of fresh spinach rinsed

1 clove of garlic

1 cup fresh basil

juice of 1 lemon

1 cup of walnuts

2 TBSP nutritional yeast

1 tsp salt

1/2 cup water

1 Lb whole wheat pasta (any shape)

 

Bring a large pot of water to a boil and cook the pasta according to the package directions.  Put 1/2 of the spinach and the rest of the ingredients in a food processor.  Pulse the processor until the spinach is blended a little and then add the rest of the spinach.  Blend until the pesto sauce is smooth.  When the pasta is finished, drain it and put into a large bowl.  Add in the pesto and mix until the pasta is evenly coated with the sauce.

 

 

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Kale Chips

Vegan Kale Chips

 

Kale Chips
Kale Chips

I have to warn you that these kale chips are addictive.  They are crispy, crunchy and a little salty like potato chips and once you start eating them you can’t stop.  Kale chips are so popular in our house that we all fight over them.  I always have to make a big batch.  This is a great way to eat your greens!  Add some nutritional yeast or your favorite spice mix to add some more flavor.

 

Kale Chips

1 large bunch of kale

2 TBSP of olive oil

salt

Preheat oven to 350.  Wash and dry the kale and tear it off the stem.  Then tear it into 2 inch pieces and put it on a baking sheet.  You will probably need to pans.  Make sure the kale isn’t piled up to much, you want it in a single layer.  Rub it with the olive oil until it is evenly coated.  Bake the kale for 10 minutes and then toss it around on the pan.  Return it to the oven and toss it again after 5 minutes.  It should be getting crunchy at this point.  Keep checking the kale every couple minutes until it is all very crispy.  It usually takes about 20 minutes, but it can take more or less time so keep a close eye on it.  As soon as it comes out of the oven lightly sprinkle it with salt.  Eat it right away so it stays really crisp.

 

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Taco Lasagna

 

Taco lasagna is a fun twist on ordinary tacos.  You get all the great taco flavors in lasagna form.  The base of the lasagna is baked, but then it is topped with fresh lettuce and tomatoes for a nice contrast.  I usually use black beans when I  make this, but you can substitute TVP or soy beef style crumbles for the beans.  There are hidden veggies in this lasagna as well for any picky eaters.  The shredded zucchini in the filling blends in nicely with the other flavors, so if you don’t tell anyone it’s in there no one won’t notice.

Black Bean Taco Lasagna

Taco Lasagna

serves 6

 

2 TBSP Canola or olive oil

1 medium onion diced

2 large zucchinis shredded

2 cloves garlic minsed

2 14 oz cans of black beans drained and rinsed

2 TBSP chili powder

2 tsp cumin

salt and pepper

1/4 cup water

10 8″ flour tortillas cut in half

1 cup cheddar style Daiya cheese

1 cup mozzarella style Diaya cheese

1 small head of romaine sliced

2 tomatoes chopped

1/2 cup black olives sliced

optional garnishes: Vegan sour cream, guacamole, salsa, hot sauce

 

Heat the oil in a large skillet over medium heat.  Add the onions and cook for 5 minutes.  Add in the zucchini and cook 5 more minutes.  Add in the garlic and black beans and cook for 2 minutes.  Add in the chili powder, cumin, salt, pepper and water.  Turn down the heat and let it simmer for about 5 minutes while you prepare the pan and tortillas.

Preheat the oven to 375.  Lightly oil a large casserole dish.  Layer 1/2 of the tortillas on the bottom of the dish.  Add in the filling then cover it with the rest of the tortillas.  Sprinkle the cheese across the top of the tortillas like a lasagna.  Bake for 15 minutes.  Remove the taco lasagna from the oven and let it cool for at least 5 minutes before serving.

 

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White Bean and Kale Soup

 

 

My son’s 6th birthday was on Saturday, so we kind of overindulged this weekend.  We had a lot of fun and a lot of good food, most of which was not really healthy.  Today I am paying for it, so I wanted something to help get me back into balance.  This soup is perfect for that.  It is nice and light, but full of vitamins from the kale and protein from the beans.  I used dried beans, but if you use canned beans this soup comes together in no time at all.

white bean and kale soup

White Bean and Kale Soup

 

2 cans of white beans rinsed and drained or 1/2 pound of dried beans cooked

1 TBSP olive oil

1 medium onion diced

2 carrots chopped

2 stalks of celery chopped

1 clove of garlic finely diced

1/2 of a large bunch of kale, stems removed and cut into small pieces

5 cups vegetable broth

2 tsp herbs de provence

salt and pepper to taste

 

Heat the oil in a large pot.  Add the onion, carrot and celery and cook for 10 minutes until the veggies are softened.  Add in the garlic and cook 1 minute more.  Add in the stock, beans, kale, herbs, salt and pepper.  Bring it up a gentle boil and then turn down the heat.  Simmer the soup for 10 minutes.

 

 

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