Tag Archives: Easy
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: 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
Author: email@example.com | Category: Appetizer, Beans, Entertaining, Entree, Full Plate Generation, Instant Pot Recipes, Potatoes, Recipes, Sides, Vegetables | Tags: appetizer, Easy, fat-free, high fiber, Recipe, Vegan, vegan plant-based, Whole Food
Chipotle Sweet Potatoes
I like to get the most out of my food, so I try to come up with recipes that can be used in a variety of ways. I’ve been thinking about some type of empanada to make for Cinco de Mayo. I wanted it to be easy and definitely not fried. The “easy” parts were baking sweet potatoes, sauteeing kale and defrosting black beans. What’s nice about these recipes is that they can be enjoyed in so many ways. We had the sweet potatoes, kale and black beans plated for dinner one night and I used the left overs to make the empanadas a few days later. The empanadas can be filled a day before you plan to bake them, so this makes them perfect when planning a party. You could also use them to fill burritos or enchiladas. I’m hungry, how about you? Let’s enjoy our dinner tonight and come back for some empanadas later in the week. Thanks for being Vegi-curious.
Chipotle Sweet Potatoes
Note: As long as I’m putting on the oven, I usually make a large quantity of sweet potatoes to have for other meals during the week.
About four large sweet potatoes
1 chipotle in adobo sauce (from a can)
Preheat oven to 350F. Place a few potatoes on a baking sheet and bake until very soft and the juices start to ooze out of the potatoes. Remove from oven and cool enough to handle. Remove the skins, measure out two cups and place in a small bowl. Add one canned chipotle pepper and mash to combine.
Serve as a side dish or as a component in burritos or empanadas.
Kale with Taco Seasoning
1 lb. kale, de-ribbed and chopped
6 large garlic cloves, minced
4 teaspoons taco seasoning
Set an instant pot to saute setting. Add garlic and cook until lightly browned. Add ¼ cup of water and taco seasoning, then place kale on top. Set instant pot to cook on high pressure for 3 minutes. Quick release and remove cover when safe. To cook on stove top, saute garlic in a large non-stick skillet, add water and kale. Cover and cook until wilted, then remove cover to allow liquid to evaporate.
30 Apr 2017
Author: firstname.lastname@example.org | Category: Beverages, Breakfast, Desserts, Fruit, Recipes | Tags: breakfast, chocolate, dessert, Easy, low-fat, non-dairy, smoothie, Vegan, vegan plant-based, Whole Food
Mint Chocolate Smoothie
There’s a saying that goes “there’s a method to my madness” which means that there is purpose in what one is doing, even though it seems to be crazy. Today’s post is a peek into how my mind works, which I like to think of as the “madness to my method.” A recipe for a mint chocolate chip smoothie popped up on one of my Facebook groups a few weeks ago and it stirred up memories from when I was making my own dairy ice cream. Mint chocolate chip was one of my favorite flavors. Boy, could I go for some right now. So, the recipe that inspired my latest obsession contained fresh mint for flavor and a handful of spinach for color. I don’t know about you, but milk and spinach doesn’t do it for me. One of the first things I discovered about home-made mint ice cream, unlike most commercial ones, is that it’s not green. My approach was to create a smoothie that had a hint of mint and an ice cream-like feeling. I tried a version using frozen peas for what I thought would add a creamy thickness. (Yuk!) I tried using sweet rice as a thickener. I had to soak the rice overnight and steam it the next day, which proved to be too much advance planning for a smoothie. This also resulted in a more “gooey” and less creamy consistency. The chocolate chips were another problem. If I blended them with the other ingredients, they disappeared. When I added them in during the last few seconds they sunk to the bottom of the glass.The flavor of the fresh mint fell flat, so I sent away for a bottle of pure mint extract and put the testing on hold for a few days. While waiting for my shipment to arrive I couldn’t stop thinking about this recipe. What if . . . I just added the mint extract to my go-to cinnamon bun smoothie? What if . . . I used brown rice instead of sweet rice? What if . . . I just start from scratch? And the chocolate . . . what if I shave it and stir it in when ready to serve? By the time the extract arrived, I had it sorted out: almond milk, banana, dates, brown rice, oatmeal, mint extract and chocolate shavings. I tend to over-blend my smoothies to get them extra creamy, but that also makes them warm. I find that refrigerating them for a few hours allows the milk to absorb the starch from the oats and rice making for a thicker smoothie. A thicker smoothie helps the chocolate shavings maintain their buoyancy. All of this obsessing paid off with a Mad Good Mint Chocolate Smoothie that’s smooth, creamy, slightly sweet with a tinge of mint and specked with chocolate. Mix up your own batch of blissful madness today. Thanks for being Vegi-curious.
Mint Chocolate Smoothie
Makes one or two servings
1-½ cups almond milk
1 large frozen banana, sliced
¼ cup old fashioned oats
¼ cup cooked brown rice
4 pitted dates
1/8 teaspoon mint extract
¼ teaspoon vanilla extract
Combine all of the ingredients, except the shaved chocolate, in a high-speed blender and process until smooth. Pour into a glass and stir in shaved chocolate. If you would like a thicker smoothie you can place in the refrigerator for a few hours.
05 Apr 2017
Author: email@example.com | Category: Entertaining, Entree, Potatoes, Recipes, Vegetables | Tags: beets, Easy, fat-free, high fiber, plant-based, potatoes, Recipe, Vegan, Vegetarian, Whole Food
Corned Beets & Cabbage with Chive Potatoes
St. Patrick’s Day was never one of my favorite holidays, but I did enjoy the corned beef and cabbage dinner my parents would make for the occasion. (Actually, I’d take a St. Joseph’s zeppole over corned beef and cabbage any day, but that’s another story.) I don’t remember them having it any other time of the year, so it was a really special treat for us. I remember one St. Patrick’s Day when Dad had a seizure and spent the day in the emergency room and Mom had to leave the dinner partially cooked on the stove. I think Dad, the trooper that he was, was more upset about the ruined dinner than about being in the hospital. Or the time, shortly after she moved in with us, when Mom passed out and hit her head on the kitchen floor for yet another St. Patrick’s Day emergency room visit. I guess the luck of the Irish doesn’t cover the Italians. So I wanted to pay homage to St. Patrick Day (and my parents), and came up with this Corned Beets & Cabbage Dinner. The cabbage, beets, carrots, onions and garlic are braised with vegetable stock, vinegar and pickling spices. I used red cabbage since I new everything would turn purple from the beets. Even the carrots take on a different color. The potatoes are made in an instant pot, but you can use baked potatoes or your favorite steamed or roasted potato recipe. I struggle to find cabbage recipes that we both really enjoy, but I have to say that this recipe came out very tasty. The aroma of the corning spices bring back memories of the corned beef and cabbage simmering for hours in my parents’ kitchen. Remembering all of the happy St. Patrick’s Days spent with my parents, here’s an Irish toast from an Italian girl:
“To all the days here and after
May they be filled with fond memories, happiness, and laughter.”
Thanks for being Vegi-curious.
Corned Beets and Cabbage
3 Tbsp. brown sugar
½ tsp. mustard seeds
8 whole allspice berries
4 whole cloves
2 small bay leaves
½ tsp. black peppercorns
12 whole juniper berries
½ tsp. onion powder
½ tsp. ground celery seeds
2 whole garlic cloves
¼ cup vinegar
2 cups hearty vegetable broth
1 lb. beets, sliced into ¼” thick x ½” wide strips
8 oz. carrots, sliced into strips ¼” thick x ½” wide strips
1 small head of red cabbage
Place all braising ingredients in a deep saute pan. Bring to a boil. Add beets to liquid and place remaining vegetables on top. Lower heat to a simmer, cover and and cook until vegetables are soft and liquid has evaporated. This could take 30 minutes or longer depending on how soft you like your vegetables.
Herbed Potatoes in an Instant Pot
2 lbs. “creamer” potatoes, cut in half (about 1-1/2” chunks)
1 teaspoon dried rosemary
1 teaspoon dried thyme
2 teaspoons nutritional yeast
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon black pepper
¼ teaspoon dry mustard
Salt to taste (optional)
Place all ingredients in Instant Pot insert. Add ½ cup water. Pressure cook on high for 6 minutes, then quick release pressure.
Variation: omit rosemary and thyme and add 1 tablespoon dried chives
14 Mar 2017
Author: firstname.lastname@example.org | Category: Beans, Entree, Full Plate Generation, Recipes, Stews, Vegetables | Tags: beans, Easy, entree, farro, fat-free, greens, high fiber, Recipe, Vegan, vegan plant-based, Vegetarian, Whole Food, whole grains
Fennel, Farro & Fagioli
Have you ever been “bowled over”? The term is synonymous with amazed or astonished. When I uploaded this photo of my Fennel, Farro & Fagioli it struck me how a dish of full of beans, fennel, farro and greens could have the ability to bowl me over. This recipe hits on so many aspects of a complete whole food, plant-based meal. It’s made with beans, greens, vegetables, whole grains and uses very little/no oil and salt. Who could ask for anything more? Bowl someone (or yourself) over today with a bowl of Fennel, Farro & Fagioli. Thanks for being Vegi-curious.
Fennel Farro e Fagioli
Makes 4 servings
1 small onion
1 small fennel bulb
1 celery stalk
4 garlic cloves
Olive oil (optional)
½ tsp. fennel seeds, ground
1 tablespoon tomato paste
3/4 teaspoon crushed red pepper flakes
3 cups white or red beans (or two 15 oz. can)
½ cup uncooked farro
3 to 4 cups water
1 teaspoon Better Than Boullion vegetable or “No Chicken” base (optional)
a few handful of arugula or other greens
Cut onion, fennel, carrot and celery into pieces. Process in food processor until finely chopped. Add garlic and pulse a few times.
Coat bottom of large saucepot with olive oil and heat over medium-high heat. (You could heat 2 tablespoons of water to omit the oil.) Add vegetables and cook until softened and lightly browned. Add ground fennel and red pepper and cook for 1 minute. Add tomato paste and stir to combine. Add farro, beans, water and bouillon. Bring to boil, then reduce heat to simmer. Cover and cook for 25 minutes. Add arugula during the last few minutes of cooking.
16 Feb 2017
Author: email@example.com | Category: Appetizer, Entertaining, Recipes, Sides, Vegetables | Tags: appetizer, Easy, eggplant, fat-free, low-fat, Recipe, Vegan, vegan plant-based, Vegetarian, Whole Food
When Valentine’s Day falls on a weekday and instead of making reservations you would rather make your own quiet celebration at home, you just might be a “stay-at-home” romantic. With a little advanced planning, you can enjoy this make-ahead, Mediterranean-inspired meal that will still taste fresh with a minimal amount of time spent cooking on Valentine’s Day. Today’s recipe is for Zalouk, a delectable spread made with eggplant, tomatoes and exotic Moroccan seasonings. I was introduced to Zalouk a few weeks ago at a nearby restaurant. Their version is tasty, but it contains quite a bit of olive oil. I wanted to come up with a version that is virtually fat free. I put a light coating of olive oil in a non-stick skillet before adding the eggplant and tomatoes, but you can add more olive oil if desired. You can serve it warm or at room temperature. My recommendation for an effortless Valentine’s Day meal that looks and tastes like you were cooking all day is to make the Zalouk and my Turkish Lentil Soup a few days ahead of time. Prepare this refreshing Fennel Salad right before dinner and round out the meal with warm pita wedges or a loaf of crusty Italian bread. Even if you don’t leave room for dessert, these miniature Pistachio Date Nests and a glass of bubbly are a sweet way to wind down your evening. Thanks for being Vegi-curious.
Morrocan Eggplant Spread (Zaalouk)
(makes about 2 cups)
Olive oil (optional)
1 large eggplant, skinned and diced
2 large tomatoes chopped
2 garlic gloves, finely chopped
1 teaspoon paprika
1 teaspoon ground cumin
1 teaspoon salt
1 teaspoon ground coriander
Fresh lemon juice
Heat a non-stick skillet on medium-high heat. (You may lightly coat the skillet with olive oil.) Add eggplant, tomatoes, garlic, paprika, cumin, salt and coriander. Cook until eggplant and tomatoes are mushy and thickened, adding water if necessary to prevent sticking. Stir in desired amount of lemon juice. Serve warm or cold, as a side, a dip or a spread.
12 Feb 2017
Author: firstname.lastname@example.org | Category: Desserts, Entertaining, Recipes | Tags: chocolate, dessert, Easy, holiday, Recipe, Vegan, vegan plant-based, Vegetarian
I wanted to come up with a dessert recipe to go along with a Mediterranean-inspired Valentine’s Day dinner and the first thing that came to mind was Baklava. Baklava is made by layering phyllo leaves, brushing the layers with butter, sprinkling them with walnuts (Greek style) or pistachios (Turkish style) and pouring honey over everything when it comes out of the oven. I didn’t think a vegan version would do this iconic dessert much justice, so I incorporated some beneficial ingredients (pistachios and dates), left out the “taboo” ones (butter and honey), added some chocolate (hey, it’s Valentine’s Day) and named them “Pistachio-Date Nests.” I used Athen’s Mini Fillo Shells because they’re ready to fill and are very cute. The filling is made by processing dates, pistachios and lemon or orange zest into a paste. A thin layer of dark chocolate adorns the top. They’re crispy, chewy, chocolately . . . and cute. Be a darling and share some Pistachio-Date Nests with someone you love. Thanks for being Vegi-curious.
Pistachio Date Nests
15 mini phyllo cups (Athens fully baked, fill & serve)
½ cup raw, shelled pistachios
½ cup dates, chopped
Zest of one lemon or ½ orange
2 oz. melted dark chocolate (non-dairy)
15 pistachios for decorating
Place pistachios and dates in mini chopper and process until a chunky paste is formed. Fold in lemon zest. Lightly press the filling into the phyllo cups. Spread the melted chocolate on surface of filling and place one pistachio on top. Refrigerate until ready to serve.
11 Feb 2017
Author: email@example.com | Category: Desserts, Entertaining, Recipes | Tags: chocolate, dessert, Easy, non-dairy, plant-based, Recipe, Vegan, Vegetarian
Chia Latte Pudding
Valentine’s Day originated as a saint day honoring one or more saints named Valentine. Through the centuries it has turned into a celebration of romantic, or “courtly”, love. We have romantic dinners, drink champagne and indulge in all things chocolate. I wanted to come up with a decadent-tasting dessert that you could enjoy even if you didn’t leave room for it. I think I pulled it off with this Chia Latte Pudding. The base is a chocolate chia pudding that’s sweetened with dates and maple syrup. The chocolate flavor is deepened by the addition of instant espresso. The light and creamy topping is made with silken tofu, dates and bananas. Keep it cozy by serving the pudding in an old-fashioned glass; or make an elegant presentation in a vintage champagne coupe. This Latte Chia Pudding looks elegant, tastes decadent and is simple and healthy enough to enjoy on a regular basis. Why wait until February 14th when you can celebrate love and dessert every day of the year? Thanks for being Vegi-curious.
Latte Chia Pudding
12 oz. soft silken tofu
1 ripe banana
1 teaspoon vanilla extract
2 cups almond milk
½ cup chia seeds, processed into powder
½ cup cocoa powder (extra dark, if possible)
¼ cup maple syrup
1 Tablespoon instant coffee (if using instant expresso, use less)
shaved non-dairy chocolate and cinnamon for garnish
Place silken tofu, 6 dates, banana and vanilla into blender container. Process on high until super smooth. Pour into a 3-cup container, cover and refrigerate until set.
Measure chia seeds into coffee grinder and process until finely ground. Place ground chia, milk, dates, cocoa powder, maple syrup and espresso powder in blender container. Blend until smooth. Pour into a 4-cup container, cover and refrigerate until set.
Spoon mocha pudding into a parfait glass or other dessert cup. Top with a dollop of latte topping, then sprinkle with cinnamon and shaved chocolate. The ratio should be about two parts of mocha pudding to one part of the latte topping.
04 Feb 2017
Author: firstname.lastname@example.org | Category: Beans, Burgers & Sandwiches, Entree, Mushrooms, Recipes | Tags: beans, burgers, Easy, entree, fat-free, high fiber, mushrooms, plant-based, Recipe, sandwich, Vegan, Whole Food
There’s a fast food restaurant chain in the US called Chick-fil-A that serves, you guessed it, all types of chicken sandwiches. I took my Mom there once and ordered a bean salad for myself. It was enough to fill a thimble. Why is it that plant-based food options in fast food restaurants are not supersized? Why can’t they offer some kind of veggie burger? That’s how I came up with my “Chic” Filet Sandwich. Bruce and his friends used to go there for lunch and he would jokingly pronounce it as “chic-filet.” One definition of chic “is a style that expresses a specified trendy lifestyle or activity.” Since more and more people are adopting plant-based diets for health and humane reasons, “Chic” Filet seems apropos.
I sauteed onions, carrots, celery and mushrooms to give the burgers a chicken soup flavor and added cannelini beans for substance. You can experiment with the seasonings to suit your taste (or what’s on hand in your pantry). I use either a 1/3 cup measure for an average size burger or a 1/2 cup measure for a supersized one. I made a plain mock mayo using raw cashews. You can spice it up by adding a small amount of the adobe sauce from canned chipotles, Siracha sauce. If you don’t eat cashews, you could try mashed avocado. Tasty, satisfying and it passes my “stays-within-the-bun” test. Make some “Chic” Filet Sandwiches and start a new trend of supersized healthy eating. Thanks for being Vegi-curious.
“Chic” Filet Sandwich
1 medium onion, chopped
1 large carrot, chopped
1 celery stalk, chopped
2 garlic cloves, minced
8 oz. mushrooms, chopped
1 can cannellini beans, drained
¼ cup bread crumbs (oatmeal for gluten free)
1 Tablespoon mustard
2 teaspoons savory, marjoram or thyme
½ teaspoon turmeric
1 teaspoon Sazon seasoning (or other seasoning blend)
Salt and pepper, to taste
hamburger buns, sliced tomatoes, onions, lettuce for serving
Brown mushrooms in non-stick skillet. Remove to food processor. Brown onions, garlic, carrots and celery in non-stick skillet. Add spices and herbs and cook 1 minute. Add to food processor along with remaining ingredients and pulse until combined. Using either a 1/3 or 1/2 cup measure, portion out the mixture and form into patties. Place on parchment-lined baking sheet and refrigerate until firm.
Heat an electric griddle on high and cook burgers until browned on both sides, about 15 minutes total. You can also bake in a 375F oven, turning once halfway through cooking (about 20 minutes total). Serve on your choice of bun with lettuce, tomato, onions and top with cashew mayo or your favorite condiment. You can individually wrap and freeze the burgers after they are cooked.
½ cup raw cashews soaked
1 tablespoon lemon juice
1/8 tsp. black salt
1/8 teaspoon mustard powder
1/8 teaspoon sugar
Process in blender until smooth, adding water as necessary to thin.
31 Jan 2017