Author: firstname.lastname@example.org | Category: Appetizer, Entree, Food for Thought, Full Plate Generation, Mushrooms, Recipes, Vegetables | Tags: appetizer, eggplant, entree, high fiber, mushrooms, plant-based, Recipe, sandwich, Vegan, Whole Food
Grilled Summer Squash
Over the weekend Bruce and I visited a vegan cafe that we came across in the early days of our plant-based journey. I recalled that we were pleased with the food so we decided to fuel up there before a wine-tasting adventure in southern New Jersey. I figured the roasted vegetable wrap would be a good choice. It wasn’t. As soon as I unwrapped the wrap it was like the flood gates opened up on my plate — and the flood was mostly oil. I picked at the vegetables hoping to rescue them from the oil spill that left them tasteless and greasy. From the time we left the cafe to our arrival at the first winery our conversation turned to America’s dependence on oil. Olive oil to be specific. It’s everywhere; in restaurant food, in family recipes, on cooking shows. We’ve been brainwashed to believe that it’s a “good” oil. Olive oil is one of the most calorie-dense foods and, contrary to popular belief, it may not be “good” for your heart as we once thought. But don’t take my word for it. This article and video from Forks Over Knives is an excellent (and brief) explanation. Some people feel that oil is needed to help brown food, like roasted vegetables. I can tell you that those “roasted” vegetables in my wrap were not brown at all. I’ve been preparing whole food, plant based food for five years now and I’ve learned to brown vegetables without the use of oil. Just the day before our outing I grilled eggplant, zucchini and yellow squash that came out flavorful and browned — and the only oil I used was a coating of non-stick spray on the grill grates. (I guess that’s what I had in mind when I ordered my wrap.) If you feel that grilled vegetables need a little something, try some fresh garlic, balsamic vinegar and herbs. I made a light dressing for the zucchini and yellow squash that lets their delicate flavor shine through. You can serve grilled vegetables as an appetizer, as an add-in to a salad, in a sandwich or over your favorite grain. Treat yourself to a good non-stick skillet and try using a few tablespoons of water or broth when you want to brown vegetables. If you’re not ready to eliminate oil completely you can re-train yourself by first measuring the oil then spreading with a paper towel. Pretty soon you’ll be on your way to reducing your dependence on oil. Thanks for being Vegi-curious.
Grilled Summer Squash
a few zucchini and yellow squash, cut into 3/8″ thick slices
Heat an outdoor grill on high heat. Lightly coat the grates with non-stick spray. Place the zucchini slices directly on the grates. Close the cover and grill until the squash is browned, then turn over and brown the second side. Cooking time will vary depending on how hot your grill is. It may be necessary to reduce the heat to medium if the vegetables are browning too fast. Remove from grill and arrange squash on a serving plate, drizzling the dressing on each layer. Serve hot, at room temperature or cold.
Honey Summer Savory Dressing
½ cup white wine vinegar
1 garlic cloves, pressed
1 Tbsp. honey or agave
fresh summer savory to taste
Whisk all ingredients together. Drizzle over grilled vegetables. Season with salt and pepper.
10 Aug 2017
Author: email@example.com | Category: Entree, Full Plate Generation, Recipes, Vegetables | Tags: high fiber, no oil, plant-based, quinoa, Recipe, Vegan, Whole Food
Broccoli & Quinoa Salad with Peanut Dressing
Where did July go? Between a visit from family, vacation and tending to my exploding gardens, I had some time away from Vegi-curious. It was like being away at summer camp. And speaking of camps . . . there are two of them when it comes to soaking grains — the soakers and the non-soakers. I have always been on the side of the non-soakers. I really never gave much thought to it until recently. I read somewhere that Basmati rice comes out much better when soaked. I decided to do a test and cooked both soaked and un-soaked Basmati rice. I couldn’t tell the difference in taste or texture. My mother’s physical therapist is from India, so I figured he could shed some light on the subject. He said that in India they soak all grains because it makes them easier to digest. Since I don’t have a problem digesting grains and soaking requires advanced planning, I’m staying in the non-soaker camp . . . except when it comes to quinoa. Quinoa has a bitter coating that protects this grain from getting eaten by birds. Many recipes recommend to rinse the quinoa before cooking. Even with rinsing I hadn’t taken a liking to the taste of quinoa. I wondered if soaking the quinoa would help. I soaked the quinoa for 30 minutes then cooked it in my rice cooker. I couldn’t believe that the once bitter-tasting quinoa now had a mellow, nutty flavor to it. I was so excited and couldn’t wait to try out some quinoa recipes. I came up with this recipe for Broccoli & Quinoa Salad out of my need to make a meal early in the day that could be re-heated in the microwave or served at room temperature. I mixed the quinoa with steamed broccoli and raw carrots. It would have been nice to add some chopped scallions. I dressed it with an Asian-inspired peanut dressing, but a simple vinaigrette or mustard-based dressing would also be nice. Simple and tasty.I can’t say how good the leftovers were because we ate the whole thing that night.
Thanks for being Vegi-curious.
Broccoli & Quinoa Salad with Peanut Dressing
1 cup quinoa, soaked for 30 minutes
1 large head of broccoli cut into small florets
1 large carrot, grated
Chopped Thai basil
Peanut dressing, below
Rinse and drain quinoa. Cook according to package directions.
Steam broccoli for 4 to 5 minutes and rinse under cold water. Place in large mixing bowl with carrots. Add the cooked quinoa to the bowl. Add the dressing and stir well. Garnish with Thai basil. Serve immediately.
¼ cup peanut butter
3 Tbsp. reduced sodium soy sauce
1 Tbsp. maple syrup
1 Tbsp. minced ginger root
1 garlic clove, minced
Juice from ½ lime
Crushed red pepper to taste
Place all ingredients in blender and process until smooth. You can choose to simply whisk the ingredients in a bowl if you like. Set aside.
03 Aug 2017
Author: firstname.lastname@example.org | Category: Entertaining, Entree, Full Plate Generation, Mushrooms, Pasta, Recipes | Tags: comfort food, mushrooms, non-dairy, plant-based, Recipe, Vegan, Whole Food
This is a follow-up to my post on Smoked Shitake Mushrooms. The flavor of the smoked shitakes are so intense that a little goes a long way, so I’m still trying to come up with some recipes to use them up. I like to use cashew cream as a base for creamy pasta sauces and the smoked shitakes made me think of Pasta Carbonara. For this recipe I made a creamy sauce with raw cashews, tahini, lemon juice, garlic and a few smoked shitakes. (If you don’t want to smoke the shitakes, you can use liquid smoke.) I had about a half pound of cooked rigatoni pasta in the fridge that I “re-boiled” for 1 minute then added a cup of peas. I reserved some of the pasta water to thin out the sauce if needed. I stirred a few spoonfuls of the sauce into the pasta and peas. You can use as much or as little of the sauce as you like and add a few extra slivered smoked shitakes if you want a more smoky taste and some “meaty” texture. This dish came out creamy, smoky and oh, so yummy. It’s rich tasting, yet won’t weigh you down. This makes a nice meal to serve for a special occasion or you can make the sauce ahead of time and enjoy a decadent meal any night of the week. Thanks for being Vegi-curious.
Smoky Creamy Cashew Sauce
½ cup raw cashews, soaked and drained
1 teaspoon lemon juice
2 teaspoons tahini
1 Tablespoon nutritional yeast
1 garlic clove
A few slices of smoked shitake mushrooms
Process all ingredients in blender, adding more water to achieve desired consistency.
Use on potatoes, broccoli or other vegetables. Thin out and toss with cooked pasta.
08 Jul 2017
Author: email@example.com | Category: Breakfast, Burgers & Sandwiches, Mushrooms | Tags: breakfast, Easy, mushrooms, plant-based, Recipe, Vegan, Whole Food
Avocado Toast & Smoked Shitakes
Sometimes my recipes feel like a road trip. There may be a detour along the way or sometimes I just take the scenic route. It may be a long and winding road, but eventually I get to my destination. Last week I experimented with making smoked shitake mushrooms to replicate the flavor of bacon. Okay, it’s not bacon, but it did come out smoky, slightly sweet and salty . . . and tasty. Since I’m not a tofu scramble kind of girl and I’m quite happy with my E.L.T. sandwiches, I wasn’t sure what to do with the smoked shitakes. I packed them up and put them in the fridge. Every time I opened that refrigerator door I got a whiff of smokey goodness coming from the container of mushrooms. Fast forward a few days. We took a road trip last the weekend to Old Town Alexandria and had breakfast at Le Pain Quouidien. (BTW, this is an excellent place for plant foodies.) I ordered the avocado toast, which seems to be trendy these days. Actually, I think I might be on the tail-end of this trend, but better late than never. The avocado toast was quite nice and thought I’d like to try it at home. And then I remembered the smoked shitakes. And the hard-cooked egg taste of black salt. Hmmmm. I toasted a slice of whole grain bread, spread on some smashed avocado, a sprinkle of black salt, a few slices of avocado, several slivers of smoked shitakes and some cherry tomatoes. Every bite was a little bit creamy, crunchy, smoky, sweet and salty all at once. I had more smoked shitakes remaining and figured I’d be eating avocado toast all week, but I’m fueling up for some more adventure. Be sure to check back for a Smoked Shitake-Cashew Sauce (great on potatoes and veggies) and a Creamy Carbonara Pasta. Thanks for being Vegi-curious.
Note: You will get a better flavor by smoking the mushrooms in a stove-top smoker. Instructions are provided below the recipe.
10 oz. shitake mushrooms
2 Tablespoons brown sugar
1 Tablespoon reduced sodium soy sauce
black pepper to taste
1 teaspoon liquid smoke
½ teaspoon vegetable oil
Remove stems from mushrooms. Slice mushrooms into strips about 1/4 inch thick. (See instructions below for using a stove-top smoker.) *Toss with brown sugar, soy sauce, pepper and liquid smoke. Coat a non-stick skillet with vegetable oil and heat over medium heat. Add mushrooms and cook until mushrooms are about the same texture as cooked bacon and have a glaze-like coating. Remove and cool completely. Place in covered container and refrigerate until ready to use.
To smoke the mushrooms in a stove-top smoker:
Smoke the mushrooms BEFORE proceeding with the recipe instructions after the asterisk.
Follow the manufacturer’s directions and smoke the mushrooms for 10 to 15 minutes. You only need a about 2 tablespoons of fine chips or a small chunk of smoking wood. You can taste the mushrooms after 10 minutes and if not smoky enough, continue smoking for another 5 minutes. Proceed with the recipe after the asterisk.
If you don’t have a dedicated smoker you can rig one up by using an old pot that has a heavy bottom with a tight-fitting cover and a collapsible steamer basket. Heat the smoker over medium heat. Add a small amount of hickory smoking chips. Place the basket over the chips and add the mushrooms to the basket. Place the cover on the pot and smoke the mushrooms for 10 to 15 minutes.
01 Jul 2017
Author: firstname.lastname@example.org | Category: Entree, Full Plate Generation, Recipes, Vegetables | Tags: Easy, entree, high fiber, no oil, plant-based, Recipe, Vegan, Vegetarian
Thai Stir Fry
I sometimes wonder why people living in hot climates like to eat hot, spicy food. For instance, Thai food is known for its curry dishes. Thai curry pastes range from “Panang” or red which is the hottest, through “green” which is moderately hot, to “Massaman” or yellow which is mildly hot. I’ve tried them all and even the Massaman is not so mild. Perhaps if you eat hot food it makes the world around you seem not so hot. I wonder . . .
I started making my own curry pastes in an effort to reduce the amount of sodium in our diets. It takes some effort to find the ingredients and to make the curry paste, so if sodium is not a problem for you simply buy a container in an Asian section of your supermarket. A little goes a long way and you can store it in the refrigerator for months.
I picked up a head of broccoli at my favorite Amish farm stand. It had a nice crown of florets, but it also had a huge stem. I usually discard the stem, but I thought it would make a nice addition to a stir fry. I also used red bell pepper, celery, carrots and scallions in the stir fry (and no broccoli florets). This was a perfect way to use up broccoli stems which I would normally throw out. The broccoli stem’s texture is similar to that of the other vegetables, so everything cooks at the same time. I used some red curry paste and a small amount of Thai coconut milk to season the vegetables. I recommend starting with one teaspoon of curry paste and adding more according to your heat tolerance. The vegetables have a nice crunch and the sauce is intensely flavored and aromatic. This dish comes together so quickly and is so tasty that I’ll be making this on a regular basis. Why sweat it outside hovering over a hot grill when you can beat the heat inside with this Thai Stir Fry? Thanks for being Vegi-curious.
Thai Stir Fried Vegetables
1 cup thinly sliced broccoli stems (use leaves if you have them)
1 large bunch of scallions (about 8)
1 red bell pepper, thinly sliced
3 celery ribs, thinly sliced
2 carrots, thinly sliced
1 to 2 teaspoons Thai curry paste
¼ cup Thai coconut milk
Heat a non-stick wok on medium-high heat. Add vegetables and stir-fry until fork tender and the edges start to brown. Add curry paste and coconut milk and heat one minute. Remove from heat and serve over rice.
22 Jun 2017
Author: email@example.com | Category: Entree, Full Plate Generation, Recipes, Tofu | Tags: Easy, entree, low-fat, plant-based, Recipe, tofu, Vegan, Vegetarian, Whole Food
Five Spice Tofu & Snow Peas
I bought some beautiful snow peas the other day at an Amish farm stand. When snow peas are fresh from the fields they really don’t need to be fussed over. In fact, I’ll eat a handful of them while I’m getting them ready for steaming. I only had a pint of snow peas and no other vegetables that would go with them, so I decided they would make a nice side dish for tofu. I purchased an air fryer a few months ago and like the way it makes tofu. Here are a few things I’ve learned about air frying tofu.
- Marinating the tofu is pointless. The tofu doesn’t absorb the flavors of the marinade and the exterior does not crisp up.
- It’s much easier and I’ve had better results just sprinkling or coating the tofu with dry spices and letting it sit for a few hours. (You probably don’t even need to wait before cooking.)
- I also discovered that pressing the tofu makes it too dry. Since the tofu spends enough time in the fryer (or oven), pressing out the excess liquid is an unnecessary step and does not enhance the texture.
- To achieve a glaze-like surface, I’ve had good results cooking the spiced-coated tofu until it starts to develop a crisp exterior, then tossing it with barbeque sauce, maple syrup or other “glazey” ingredients.
For this recipe, I sprinkled some Chinese Five Spice on the tofu, air fried it for 15 minutes, then tossed it with a smidgen of oil and maple syrup and continued air frying until it had a crispy, glazed surface. The meal was rounded out with steamed snow peas and Jasmine rice then drizzled with a ginger-peanut sauce. This turned out to be a simple meal that’s simply delicious. If you don’t have an air fryer, you can bake the tofu in the oven. You can use this method to come up with your own favorite tofu recipe by just varying the spices and glazes. If you like Texas barbeque, try sprinkling the tofu with a smoking rub, then coating it with your favorite barbeque sauce. Serve it with potato salad and corn on the cob. Or how about an Indian version that’s sprinkled with curry powder and coated with chutney and served with samosa potatoes or Basmati rice and peas? I’d love to hear about your own tofu trials. Thanks for being Vegi-curious.
Five Spice Maple-Glazed Tofu
1 lb. firm or extra firm tofu
½ teaspoon Five Spice powder
½ teaspoon oil (optional)
1 tablespoon maple syrup or honey
Cut tofu into 1” pieces and add to bowl. Toss with Five Spice seasoning and allow to marinate for a few hours.
To make in an air fryer:
Arrange seasoned tofu in a single layer if possible. Set temperature to 350F and cook for about 15 minutes. Remove from fryer and place into mixing bowl. Add maple syrup and oil and toss to coat. Return to fryer basket and continue cooking for another 10 minutes or until crisp. Serve immediately with steamed vegetables and rice.
To make in an oven:
Preheat oven to 400F. Line a rimmed baking sheet with parchment paper. Place seasoned tofu in a single layer on parchment paper. Bake until tofu starts to dry out and brown, about 20 minutes. Remove from oven and place in mixing bowl. Add the oil and maple syrup and toss to coat. Return to baking sheet and continue baking until the exterior of tofu is glazed and brown. Serve immediately.
16 Jun 2017
Author: firstname.lastname@example.org | Category: Appetizer, Burgers & Sandwiches, Entertaining, Entree, Mushrooms, Recipes | Tags: appetizer, entree, mushrooms, no oil, plant-based, Recipe, Vegan, Vegetarian, Whole Food
I picked up a bag of baby portobello mushroom caps the other day not knowing what I was going to do with them. At two bucks a bag, I figured I’ll find something to make with them. These baby portobellos were about 3″ in diameter and had a nice thickness to them. It’s interesting how inspiration comes about, but the word “medallions” came to mind as I was gazing so lovingly at them. I wanted to make something hearty and meaty and thought of Beef Bourguinon. I used Ina Garten’s recipe as a guide for this recipe. I sauteed onions and garlic, browned the mushroom caps then cooked them in cognac and red wine. The mushrooms had a rich taste and meaty texture. The onions added a subtle, sweet contrast to the deep flavor of the mushrooms. Magnifique! I served the mushrooms with baked potatoes and mesclun salad, but they would also pair well with mashed potatoes and sauteed green beans. The next day, I made a Bourguignon slider with the leftovers and a small dinner roll. These would also make a nice addition to a buffet or cocktail hour. Make these Mushrooms Bourguinon and make something magnifique for dinner. Thanks for being Vegi-curious.
Mushrooms in the Style of Bourguignon
¼ cup dry red wine
1 Tablespoon tomato paste
About 1-1/4 pound small Portobello mushrooms (3” diameter)
Olive oil (optional)
1 medium yellow onion, thinly sliced
3 garlic cloves, sliced
1 Tablespoon brandy
Dried thyme, salt and pepper to taste
Whisk together red wine and tomato paste in a small bowl and set aside.
Remove stems from mushrooms and reserve for another use.
Coat a large non-stick skillet with a small amount of olive oil. (You can omit the oil and use a few tablespoons of water.) Saute the onions over medium heat until they start to brown slightly. Add garlic and continue cooking until golden. Remove the onions and garlic to a plate.
Recoat the skillet with oil if desired. Place the mushroom caps top side down and cook until they start to brown. Turn mushrooms over and continue to cook until they brown and start to soften. Arrange the onion slices on top of the mushrooms. Add the brandy to de-glaze the pan, then add the red wine mixture thyme, salt and pepper. Cover skillet and cook on low heat until the sauce thickens and turns dark brown. Remove from heat and serve with baked or mashed potatoes and a green vegetable.
06 Jun 2017
Author: email@example.com | Category: Beans, Entree, Recipes, Salads, Sides, Vegetables | Tags: beans, Easy, entree, farro, fat-free, no salt added, plant-based, quinoa, Recipe, Vegan, Whole Food
Asparagus & Fava Bean Salad with Quinoa
Ever since I saw “The Silence of the Lambs” many years ago, I’ve shied away from eating fava beans. It probably has something to do with Hannibal Lechter’s famous line that’s too gruesome to repeat on a food blog. A few months ago I mustered up the courage to buy a bag of dried, unpeeled fava beans. After soaking, peeling, boiling and then incorporating them into a recipe, I was left wondering what the fascination with fava beans was all about. This week’s CSA share included a bag of fresh fava beans. I peeled away the thick, spongy pod to reveal less than a cup of bright green beans. I boiled the beans for two minutes before peeling away the tough skin. A cup of fava beans is not enough to stand by themselves as the focal point of a meal, so I decided to use them in a salad with asparagus, green onions and a lemon-thyme dressing. The salad looked bright and pretty and tasted delicious. Yet, it didn’t look like it would make a substantial meal on its own. I wanted to add one other element that would round out the plate but not over-shadow the salad. My first thought was to add a grain. Farro has a nice texture and a nutty flavor, so I loaded up the steamer and waited. While the farro was cooking I thought that quinoa would make a nice pairing. As soon as the farro was finished, I steamed some quinoa. Both grains complemented the salad perfectly. I might also try serving the salad over fresh baby lettuce, arugula, spinach as an appetizer or side dish. I look forward to seeing more fava beans in my future. And If I don’t, I’ll just use fresh peas or lima beans instead. Thanks for being Vegi-curious.
Asparagus & Fava Bean Salad
Note: if fresh fava beans are not available, substitute cooked lima beans, green peas or additional asparagus.
1 lb. asparagus
1 cup fresh fava beans
4 green onions, thinly sliced
Lemon Thyme Dressing (recipe below)
Trim the tough bottoms from the asparagus. Cut into one-half inch pieces. Place in steamer basket set over water and steam for about 2 minutes. Remove from heat and rinse under cold water. Drain and place in shallow serving bowl.
Bring a small pot of water to boil. Add unpeeled fava beans and boil for two minutes. Remove from heat, rinse under cold water and drain. Remove and discard the skins. Place the peeled fava beans in the bowl with the asparagus. Add the green onions and lemon-thyme dressing to the bowl. Stir to combine. Adjust seasonings. Let marinate if time allows. Can be served cold or at room temperature.
Serve over greens, farro or quinoa.
Lemon Thyme Dressing
¼ cup fresh lemon juice
2 Tablespoons honey or brown rice syrup
1 teaspoon Dijon mustard
1 small garlic clove, pressed
½ teaspoon dried thyme
Black pepper and salt to taste
Place all ingredients in glass measuring cup and whisk to combine.
31 May 2017
Author: firstname.lastname@example.org | Category: Aquafaba, Brown Bagging, Burgers & Sandwiches, Recipes | Tags: eggplant, high fiber, low-fat, Recipe, sandwich, Vegan, vegan plant-based, Vegetarian
Egglant, Lettuce & Tomato Sandwich
I think about the cost of convenience every day. Whether it’s preparing a healthy plant-based meal at home or eating at a vegan restaurant, the cost of convenience is apparent. I could use frozen vegetables to make meal preparation easier and less expensive, but I prefer to use fresh vegetables because they have a better taste and texture. While going out to eat is convenient, there is a price to pay in the form of limited choices and the presence of added oil and salt. I was reminded of this “inconvenient truth” last weekend as Bruce and I had lunch at a “destination” vegan restaurant. (I use the term “destination” when we plan an entire outing around a restaurant.) Since we traveled about an hour to get there I wanted to make the most of our trip and decided to sample a few things on the menu. We ordered jackfruit stuffed mushrooms and oyster mushrooms in scampi sauce for appetizers. I had a French dip portobello mushroom sandwich and Bruce had an ELT (eggplant, lettuce and tomato sandwich). Each stuffed mushroom had a healthy dollop of vegan tartar sauce which I could tell contained oil. The scampi sauce was made with oil and/or vegan butter. The French dip had melted vegan mozzarella (oil), the ELT had fried eggplant and vegan mayo (more oil) and both sandwiches were served with a side of fries. The truth is we don’t eat oil anymore, and when we do it doesn’t sit right with us. I guess that’s the price we pay for the convenience of eating out. Anyway, the ELT was quite tasty and I was impelled to come up with an oil-free version at home. I made the eggplant by dipping the slices in aquafaba (the liquid from canned chickpeas), coating them with bread crumbs, then baking in the oven. Instead of vegan mayonnaise I mashed up an avocado with some lemon juice and a pinch of black salt. Wanting to keep it as close to a traditional BLT, I built the sandwich by spreading a layer of avocado “mayo” on toasted white bread then loading it up with the breaded eggplant, juicy tomato slices and crisp lettuce. The crispy coating on the eggplant gives the sandwich a crunchy mouth-feel that’s similar to bacon and the avocado lends a mayo-like creaminess — without the use of oil. (A few days later I re-crisped the left over eggplant in an air fryer which gave them more of a bacon mouth feel.) Well worth the effort. The truth is that, at times, it may be inconvenient to follow a plant-based diet, but it’s a price I’m willing to pay for tasty food that’s wholesome and healthy. Thanks for being Vegi-curious.
ELT (Eggplant, Lettuce & Tomato Sandwiches)
1 small eggplant (about 1 lb.), cut into 1/4 inch slices
½ cup bread crumbs
1 Tablespoon smoked paprika
1 Tablespoon brown sugar
salt & pepper to taste
½ cup or more of aquafaba (liquid from canned chick peas)
Preheat oven to 400F. Line a rimmed baking sheet with parchment paper.
Combine bread crumbs, paprika, brown sugar, salt and pepper in shallow dish. Place aquafaba in a bowl. Dip eggplant slices in aquafaba, then coat with bread crumbs. Place eggplant slices in a single layer on baking sheet. Bake for about 20 minutes until browned, turning occasionally. Remove from oven and serve immediately.
To make eggplant in an air fryer:
Place about 8 slices of eggplant in basket of air fryer, alternating each layer to allow more even browning and to prevent them from sticking together. Fry at 350F for 20 to 25 minutes. About half way through cooking, gingerly rearrange the slices and continue cooking until browned.
For the Avocado “Mayo”:
1 ripe avocado
½ teaspoon lemon juice
Pinch of black salt (or regular table salt)
For the Sandwiches:
Your favorite sandwich bread
Toast two slices of bread. Spread some avocado “mayo” on one slice, then arrange four slices of eggplant, two or three slices of tomatoes and some lettuce.
23 May 2017
Author: email@example.com | Category: Burgers & Sandwiches, Entree, Full Plate Generation, Mushrooms, Recipes | Tags: Easy, entree, low-fat, mushrooms, non-dairy, Recipe, sandwich, Vegan, vegan plant-based, Vegetarian, Whole Food
Mushroom Gyro Wrap
Long before adopting a plant-based diet one of my favorite sandwiches was a Greek Gyro. I started out ordering them with the “mystery” meat that’s sliced from a slab of lamb (and who knows what else) spinning around on a rotisserie. I migrated to Gyros made with grilled chicken breast thinking that was a healthier choice. Some time ago I remodeled my Gyro with this Greek mushroom and chickpea version of the “mystery” meat which is very tasty, but requires a small amount of effort. I wanted to come up with a newer model that was scaled back in terms of prep time and calories. My latest remodeled Gyro recipe has two key aspects that I wanted to replicate, one being the distinct flavor of marjoram, rosemary and garlic and the other being the creamy tang of Tzatzki sauce. I decided to grill some cremini mushrooms (I would have used portabellos if I had them) and seasoned them with garlic powder, marjoram and rosemary. For the Tzatziki sauce I used a combination of raw cashews (for creaminess) and soy yogurt (for tanginess). I make my own since I don’t like what’s available in the stores near me, but you can use store-bought vegan sour cream or just plain soy yogurt to keep it simple. After grilling and seasoning the mushrooms, mixing up the Tzatziki, and slicing up the tomato, lettuce and onion, I took a pocket-less pita out of the freezer only to find that it was dried out and lost it’s ability to bend without breaking. Luckily, I had some fresh (and supple) flour tortillas on hand, which made for a lighter and neater wrap. With its Greek-inspired seasonings, mushroom “meatiness”, creamy Tzatziki sauce, onions, lettuce and tomatoes this wrap has everything I want in a Gyro. Start remodeling your life today by building yourself this healthy and delicious Mushroom Gyro Wrap. Thanks for being Vegi-curious.
Mushroom Gyro Wraps
Makes 6 to 8 wraps
Olive oil (optional)
1 lb. mushrooms, sliced (cremini or portabellos recommended)
dried marjoram, to taste
dried ground rosemary, to taste
garlic powder, to taste
Salt and black pepper to taste
Tzatziki Sauce (recipe follows)
Sliced tomatoes and onions
Heat a non-stick skillet over medium-high heat. (You can coat the skillet if desired.) Add mushrooms and cook until brown and most of liquid has evaporated. Season the mushrooms with marjoram, rosemary, garlic powder, salt and pepper. Remove from heat.
1 cup raw cashews, soaked overnight
1 cup plain, non-dairy yogurt
1 medium cucumber, peeled, seeded and minced
Salt to taste
4 garlic cloves, finely minced
2 teaspoons red wine vinegar
Drain cashews and place in container of high-powered blender. Add just enough water to cover and process until smooth. Place into a small mixing bowl along with remaining ingredients and stir. Refrigerate until ready to serve.
To assemble Gyros:
Place a tortilla on piece of aluminum foil. Layer the lettuce, tomatoes, onions, mushrooms and Tzatziki sauce on tortilla. Roll up forming a conical-shaped wrap and secure with aluminum foil.
16 May 2017