Posts Tagged beets

VeganMoFo: Dyspepsia Diet Stage II

Stage II of my dyspepsia diet allowed me to add certain foods back in, like high-fiber foods, beans and seeds.  I still had to avoid the big aggravators like caffeine, alcohol, spicy foods and fatty foods, as well as the more acidic fruits and veggies, but there was a lot more freedom of choice than stage I.

I was missing cruciferous veggies after a few days of not allowing them in stage I, so I doubled up with this Soba Slaw from Quick-Fix Vegan.  In addition to soba noodles, it calls for cabbage, carrot, cilantro, ginger and peanuts.  I left out the scallions, and substituted raw red bell pepper and plain yogurt for the vinegar and oil called for in the dressing.  I also added shelled edamame and blanched romanesco to make it a nicely filling meal that was gentle enough on my stomach.

I had a bunch of random vegetables to use up, so I made this melange of brown rice, kidney beans, mushrooms, celery, spinach, zucchini and parsley, with sprouts and avocado.

Baked tofu sandwich with a tiny smear of reduced-fat Vegenaise, lettuce, and sprouts, with pan seared (no oil) squash and zucchini.

Since most of the foods in stage I had been soft, I was missing some crunch in my life.  I tried these Kettle Bakes chips, which were a new product at the time.  I really like them!  You get the satisfaction of a salty munchy snack without all the fat, and the texture is nice and crisp.

I was also missing my morning pick-me-up, so I tried dandelion tea.  It didn’t trick me into thinking I was enjoying anything close to coffee, but in its own way it was good.  The closest thing I can think of to compare to its flavor is toast.  So yes, toasted bread tea.  This was what I had instead of my precious caffeine.

Lastly, the reflux cookbook Dropping Acid had said specifically that beets were good for those with too much acid in their bellies, so I got a can of ‘em.  Just cooked beets, not pickled!  They went well alongside this chickpea salad with carrot, celery, and a yogurt-based dill dressing.

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Cauliflower Ricotta?!

Cauliflower Ricotta, indeed.  This is Lasagna with Roasted Cauliflower Ricotta from Appetite For Reduction.  To make the ricotta, you roast cauliflower then combine it with tofu, nutritional yeast and some other tasty stuff.  Genius!  I pulsed my ricotta in the food processor instead of mashing it like the recipe said to do, and it turned out thicker and a little more difficult to spread, but it was no biggie.  I roasted the cauliflower the night before to speed up the prep work and get lasagna in my belly more quickly.

I substituted beet greens for the spinach, since I was having beets on the side.  I also added a pinch of red pepper flakes to the sauce, because I can’t seem to make red sauce without them.

I really enjoyed this lasagna for the flavor and comfort factor, and even more so because it was much lighter in comparison to most lasagnas.  If you eat the cauliflower ricotta on its own you can kind of taste the cauliflower, but in cahoots with the whole dish you would never know the secret ingredient.

Reminder – there’s still time to enter the giveaway for a signed copy of Appetite For Reduction by going to this post and leaving a comment with a healthy cooking tip.  The contest closes at midnight PST Wednesday 3/9.

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VeganMoFo: OBR Week – Choosing Raw

My last (but not least) stop for OBR week is Gena of Choosing Raw.  Gena eats and blogs about what some might consider a “high raw” diet, with lots of raw foods and a good measure of cooked, healthy, whole foods.  I really like Gena’s approach to nutrition and health – In fact, just today she expounded on her personal balance between raw and cooked foods.  She is a Certified Clinical Nutritionist, and she really knows her stuff.  While most of Gena’s posts are about food, she’s not afraid to write in-depth about her thoughts on vegan lifestyle, ethics and nutrition.

For my meal to really reflect the Choosing Raw philosophy, of course it had to be mostly raw!  I chose two recipes from Gena’s Autumn Dinner Party post, her Kale Salad with Red Cabbage and Carrots, and Beet “Ravioli” Stuffed with Sweet Root Vegetable Mash.  For dessert, I whipped up Basic Chia Seed Pudding.

First, the kale salad.  I would happily eat kale massaged with only olive oil and salt, so this was a step up in the world of kale salad for me.  The shredded carrot and red cabbage gave the salad a great crunch, while the smooshed up avocado made it all creamy and wonderful.  My only very minor complaint might be that it was a little too lemony for me, so next time I would 3 Tbs of lemon juice instead of 1/4 cup.  Surprisingly, this salad kept really well in the fridge for a few days.

Bad picture of good beet ravioli.  I was concerned that the filling would turn out too sweet, with sweet potato, agave nectar and cinnamon, but the turnip, coconut oil and dijon mustard kept the puree firmly in the savory world.  I had to add a bit of vegetable broth to get the mixture smooth, and it was still thick enough to sandwich between the beet slices.  While these ravioli were a little sloppy to eat, they were really delicious.  I ate some of the filling this way, some by itself, and some mixed in with oat bran for breakfast.

Raw-ish lunch, gettin’ cozy by the fire.

I was feeling very lazy the day I made this, so I ate the chia seed pudding out of the measuring cup I mixed it in.  I already loved chia seeds, so Gena didn’t need to convince me!  The pudding is easy to make; you just mix it all together and whisk every once in a while so that the seeds don’t clump.  My pudding tasted a little bitter, possibly due to the combination of stevia and vanilla extract, but it was still good.  Next time I would use agave nectar or maple syrup instead of the stevia, and maybe add some cocoa or pumpkin or something else extra.

Next week is Vegetarian Times week!  I’m hard at work preparing recipes from the last five years of Vegetarian Times.  Have a good weekend!

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VeganMoFo: Squashes, Pumpkins and Other Things Autumnal

Welcome to Vegan Month of Food!  If you missed my last post with my plans for VeganMoFo 2010, check it out.  I’m starting out by catching up on some stuff that’s been going on recently.  To get into the spirit of Fall, I’ve been eating as many Autumnal flavors as possible!


This is autumn millet, tempeh, roasted brussels sprouts and toasted pepitas.  I don’t know if I can adequately express my love for roasted brussels sprouts.  I could eat at least three times the amount pictured here in one sitting.  Love!  For the millet, I was inspired by Lilveggiepatch’s Autumn Millet.  I’ve never been a huge fan of millet, because I had never figured out how to cook it correctly, and now I think I’ve found the formula.  Some people say to use 2 cups water to 1 cup millet, which I think turns out underdone and crunchy, and some people say to use 3 cups water to 1 cup millet, which I think turns out wet and squishy.  So, I compromised and used 2 1/2 cups water to 1 cup millet and the texture was perfectly light and fluffy.  I also toasted the millet very well in a dry pan before adding the water, which I think is key.  The tempeh was simmered then quickly marinated in orange juice, soy sauce, olive oil, cumin and coriander.  The toasted pepitas totally sealed the deal on this dinner.

When I first saw the frittata recipe from the VeganizeIt! column in the May/June issue of VegNews, I knew I would love it.  The description promised an eggy texture and taste from chickpea flour and kala namak, and while it didn’t seem extremely eggy to me, I did like it a lot.

I served the frittata with roasted pumpkin, cooked in coconut oil and spiced with garam masala and coriander.  I used leek in the frittata instead of the onion which was called for, just because I had a leek in the fridge.  I also reduced the amount of margarine from 1/4 cup to 2 Tbs, because I just didn’t see the need for that much margarine.  The frittata didn’t feel low fat even with the reduced amount, and I was particularly happy with the calorie count – under 150 calories for 1/6 of the whole pie!

I bought a block of Galaxy Vegan Cheddar to try out on some chili, and when I came across (never home) maker’s Smoked Pumpkin Chili I thought it would pair perfectly.  Verdict on the cheese:  It’s…okay.  It’s not better or worse than Daiya or Teese, just different, and I guess I would buy it again if I needed some cheese and it was available.  It did shred very easily, so that’s a plus.

Verdict on the chili:  Delicious!  The pumpkin puree made the broth wonderfully thick, and the smoked paprika gave it a great smoky flavor.  I added a few dashes of cayenne pepper, because my chili has to be spicy.  My only complaint is that the recipe didn’t include any actual chili powder, which to me is an essential ingredient.  I hope to make this soup again sooner than later, and I will probably add a tablespoon of chili powder when I do.

The latest East Bay Vegan Bakesale was last Saturday, and while I didn’t have time to bake for it, I made sure to stop buy and pick up a few goodies.  This is a pumpkin whoopie pie and a sweet potato muffin, and they were both fantastic.  I also bought a mini-banana muffin and scarfed it too quickly to photograph.  There were also brownies, giant cinnamon rolls, cookies, cupcakes and all sorts of other goodies on display, and I used my amazing skills of self-control to not buy it all.  Or, I was broke at the end of the month.  One of those…

For dinner tonight, I baked up a spaghetti squash then tossed the flesh with Vegan Dad’s Alfredo Sauce and some steamed spinach.  I’ve had some major let-downs in the alfredo department since going vegan, but this sauce did not disappoint!  I again reduced the amount of margarine called for, because I just can’t justify putting 1/2 cup of Earth Balance in something that I’ll be eating all by myself.  I can see how the sauce would be more rich with the full amount, but I don’t think it really suffered for taking out some of the fat.  I also reduced the amount of onion powder a bit, and added 2 tablespoons of nutritional yeast, because everything needs nutritional yeast.  On the side, I had some roasted beets and radishes.  Beets and radishes play surprisingly well together.

I’m so excited to read all of the upcoming VeganMoFo posts from bloggers around the world.  There are over 500 blogs signed up!  A full list will be posted here within a few days:  http://veganmofo.wordpress.com/blog-roll-2010/

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July CSA’s – Pizza, Almondine, Beety Potatoes & Delicious Italian Food

I’m considering participating in VeganMoFo this year.  (If you don’t know what VeganMoFo is, check out Kittee’s post here.)  While some people save up pictures and posts to meet their self-set VeganMoFo post quota, I would like to catch up to at least fairly recent so I’m not blogging about food I ate three months ago!  It’s harder to remember the details of all these dishes, but I will do my best…

7/1/10 CSA:  cauliflower, gypsy peppers, green beans, zucchini, basil and lettuce

peaches, tomatoes, grapes, carrots and a watermelon

Taco salad!  Lettuce, tomatoes, roasted corn, cilantro, a quick ranch dressing made from Trader Joe’s reduced-fat mayo (which explains the weird color and sheen), and to be honest, I don’t remember what the taco part on top was.  I think it might have been sauteed peppers, mushrooms, onions, spices and other stuff – Whatever it was, I remember it being good!

Zucchini pizza on a brown rice tortilla with basil and Daiya mozzarella.

Tofu Almondine with Lemony Green Beans, adapted from Clean Eating Magazine’s Chicken Almondine recipe.  I also had some dry-roasted cauliflower on the side.  The flavor of the tofu and green beans was really good, but it was kind of dry.  I felt some sort of sauce would have brought it together.

7/15/10 CSA:  grapes, lettuce, beets, purple basil, corn and a lemon cucumber

peaches, tomatoes, plums, an onion, a cantaloupe and carrots

I wanted to eat the corn raw, and I remembered that when I was in England I tried corn mixed with tuna salad and actually really liked it.  So, I made some chickpea tuna salad, mixed in the corn, and rolled it up in a Flat Out with lettuce.  Those are Food Should Taste Good chips in the background.  I love their chips!  They’re so good that I don’t buy them very often, because I’ll eat the whole bag much too fast.

I don’t know what possessed me, but I decided that I would make beet-stuffed potatoes.  I baked the potatoes and beets, sauteed some minced leeks, scooped out the potatoes then mashed the insides with the beets, the leeks, some parsley and probably some sort of vinegar, knowing me.  They turned out a little dry, but tasted really good, and turned everything red!

Clean-out-the-fridge Roasted Veggies:  sweet potato, onion, portobello, tomato, swiss chard and possibly some other things.  I roasted everything except the chard, then tossed the hot veggies with the greens to wilt them slightly.

7/29/10 CSA:  watermelon, lettuce, cucumbers & corn.  I don’t know why they keep sending me watermelons!  I don’t like ‘em!

tomatoes, an onion, nectarines, grapefruit and grapes

Salad:  lettuce, corn, black beans, lime-marinated cucumbers, salsa & pepitas.  Super tasty and light!

Caponata over gluten free pasta.  I used this recipe for the caponata.  The raisins and red wine vinegar and capers made this TOTALLY delicious.  The eggplant seemed a little undercooked, but that might have been because I reduced the oil called for a little.  I would definitely make this again.

To go with the caponata and add some protein, I made mashed white beans, I think using this recipe.  They were easy and tasty, with a very satisfying mouthfeel.

I was going to slice the zucchini into long, thin strips and use it as the “noodles” in a lasagna, but I was feeling really lazy the night I planned to make it, so I sliced it into half-moons instead and threw the lasagna together as a free-form casserole.  Still just as tasty.  Also in there was tofu ricotta, spinach, jarred sauce and Daiya mozzarella.  This post makes me feel like I eat a lot of Daiya since I’ve mentioned it twice, but I’m pretty sure the cheese here was leftover from the pizza above.

This isn’t CSA-related, but I wanted to share it because it was really good – Tofu Migas for breakfast.  I’ve never had real migas but have read several descriptions, so I figured I could wing it.  I scrambled the tofu with Mexican spices then added salsa, tortilla strips and some green onion.  I would definitely make something like this again if I had an extra tortilla laying around.

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Beet Hummus, Lots of Veggies, and Pancakes for One

I’ve been pretty busy lately, and I realized tonight that I’m going to be even more busy for the next two or three weeks, so I wanted to make sure to get a post in before I go haywire!

Here’s a CSA delivery I got way back at the beginning of June.

broccolini, rosemary, lettuce & bok choy

blueberries, peaches, beets, potatoes, cantaloupe & cauliflower

With the beets and lettuce, I decided to make beet hummus lettuce wraps, even though I had never had beet hummus before.  It just sounded good.

I topped the wraps with shredded carrot and daikon radish, which was a great idea.  Right around this time, I started counting calories and making an effort to lower the fat content of my meals and include more veggies, so you’ll see a lot of meals like this from me for a while.  That’s why this hummus is low-fat, with no tahini or oil.  I went back and forth trying to decide if I should include at least a little tahini, but in the end the beets made the texture and flavor so nice that it didn’t need any added fat.  I meant to include a clove of garlic but forgot, so that would be a nice addition.

Low-Fat Beet Hummus

1 bunch beets, about three large
1 15.5-oz can chickpeas, or 1 1/2 cups cooked
2 Tbs lemon juice
1/4 tsp ground cumin
1/4 tsp ground coriander
1 dash cayenne
1/4 tsp sea salt
2 tsp minced fresh dill
3 Tbs water

1. Trim the beets, but do not peel.  Bring a medium pot of water to boil.  Add beets to water, cover, and simmer for 50 minutes to 1 hour, until beets are easily pierced with a fork.  Drain and let cool.  Once cool, peel the beets with the side of a spoon and chop.

2. Place beets and all remaining ingredients, except water, in a food processor.  Blend until smooth, stopping to scrape down sides as necessary.  Add water, 1 Tbs at a time, to reach desired consistency.

Servings: 6

Amount Per Serving
Calories 102.58
Calories From Fat (7%) 7.04
% Daily Value
Total Fat 0.84g 1%
Saturated Fat 0.09g <1%
Cholesterol 0mg 0%
Sodium 311.27mg 13%
Potassium 334.15mg 10%
Total Carbohydrates 20.61g 7%
Fiber 4.61g 18%
Sugar 4.72g
Protein 4.11g 8%

Lunch the next day, with leftover risotto and dried pears.

This is kidney bean and broccoli stem ragout.  I meant to use the broccolini in whole for this dish, but by the time I got around to cooking it, the poor broccolini was looking pretty bad, so I just used the thin stems.

With the ragout, I served rosemary-potato-cauliflower mash.  Adding the cauliflower was a nice way to still have potatoes but cut the calories a little.

Lunch the next day, with persian cucumbers and blackberries.

Next CSA delivery:  lettuce, carrots, zucchini, chard & cauliflower.

Tomatoes, strawberries, plums, cantaloupe, blueberries and nectarines.

With the return of summer and fresh zucchini, I returned to my spiralizer.  This is soba and zucchini noodles with carrot-ginger sauce, mung beans, long beans, cilantro and green onion.  I adapted the carrot-ginger sauce from this recipe, but to be honest I didn’t like it very much.  I think I just don’t like fresh carrot juice though, so if it sounds good to you, give it a try!  One great tip I did learn from this meal is that when you mix cooked soba noodles and raw zucchini noodles, you can barely tell the difference texture-wise.  It’s a fantastic way to extend the volume of soba noodles without adding a ton of calories.

Along with the noodles, I sauteed some purple kohlrabi.  I wasn’t going to have a side dish, but when I saw the kohlrabi at the farmer’s market that morning, I had to have it.  I love kohlrabi.

I had leftover carrot-ginger sauce and mung beans, so I combined them with short grain brown rice, arame and steamed broccoli for another meal.

One pot meals rule my world!  This is tempeh with leeks, carrots, swiss chard, mushrooms, capers, tomatoes, white wine and quinoa.  Delish.

To use up the last of the CSA veggies, I turned to Vegan Fire & Spice.  This is the Kashmiri Vegetable Soup.  Simple yet tasty, I really enjoyed the emphasis on cardamom in the spice mix.  You could add protein and greens to this soup and call it a complete meal.  And, because the veggies are cut into chunks, the prep was really fast.

Soup close up!

To go with the soup, I made Many Bean Salad, also from Vegan Fire & Spice.  This certainly lived up to the cookbook title – it was spicy!  I really liked the combination of beans and the addition of peas, which gave the salad a lovely texture.

A few Sundays ago, Dave left the house ridiculously early to attend a Nascar race up in Sonoma, and when I finally got out of bed I had a mad craving for pancakes.  Seeing as I’m doing this calorie counting thing, I wanted to make filling, relatively low-cal pancakes without having any leftovers.  I googled pancakes for one and came across this Buckwheat Pancakes for One recipe, which turned out fabulously.

I didn’t have any buckwheat flour though, so I used half whole wheat pastry and half quinoa flour.  They were a little gummy in the middle, but I actually like my pancakes that way.  Because I only had to cook one batch, these pancakes were much more quick to make than my usual recipe.  And, my entire breakfast was less than 350 calories, including the 2 tsp of blueberry agave nectar on top.  I will definitely be adding this to my weekend repertoire!

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Laptop Lunchbox Around the World

I’ve gotten back into the habit of taking my Laptop Lunchbox to work a few times a week, and I’ve been enjoying it.  To celebrate, I thought it would be fun to prepare a few of the menus from Vegan Lunch Box Around the World, which I purchased a while ago but hadn’t cooked from yet.  I picked the menus to use what I had received in my CSA delivery.

First up was Thailand #1:  Pad Thai, Red Curry Vegetables, Thai Cucumber Salad and an Asian Pear

For being so simple, the red curry vegetables were really good.  The cucumber salad was your standard asian cucumber salad, light and fresh.  The pad thai component was supposed to be from a boxed pad thai, but my grocery store didn’t have a vegan brand, so I chose peanut noodles instead and added some tofu.  The noodles weren’t very good, but that wasn’t the cookbook’s fault.

Next up, Germany:  Cabbage Rolls, Beet Salad, Applesauce and Spitzbuben cookies.  Except I didn’t feel like I needed cookies, so I subbed some pretzels and chocolate.  Pretzels and chocolate are German, right?

I was super happy with this lunch.  The beet salad was really simple to make and really tasty.  The cabbage rolls, with a filling of walnuts, chickpeas and brown rice, were surprisingly good.  I thought the recipe was a little simple, but was really pleased with how the flavors came together.  And, the filling held together nicely without any crazy binders.

Nummy cabbage rolls!

For my last themed lunch, New England:  New England Chowder, Fish Crackers, Boston Brown Bread Muffins with Vegan Cream Cheese and a Pear.  I thought the meal was a little carb heavy and protein light, so I cut out the crackers and added some fishy tempeh – tempeh marinated in vegetarian fish sauce.

I also added some cherries to fill the fourth position because, well, cherries are fantastic!  The chowder was good but maybe a little bland.  I felt like it could’ve used some flavor of the sea, say, from seaweed, but I guess that wouldn’t be very kid friendly.  The brown bread muffins had fantastic flavor, but were undercooked in the middle, which was probably my fault.

Here are a few more lunches.

shirataki noodles with sugar snap peas and mushrooms, baked tofu, celery

sourdough bread, Amy’s lentil vegetable soup, carrot sticks, soy nuggets with barbecue sauce, pecan cranberry clusters

roasted cauliflower, springtime risotto with asparagus and fresh peas, salad with french dressing, prunes and dried apricots

One day when I didn’t have a whole lot of food to take, I packed this cute little bento box which I had never used.

Bottom layer:  kiwi with radish flowers, carrots and celery, mixed nuts and mini chocolate chips.  Top layer:  steamed broccoli with mustard-apricot sauce, brown rice and chickpeas with gomasio.  This was tasty and fun, but really small!  I don’t know how people eat this tiny amount of food and aren’t still hungry!

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And For My Next Post…Here’s a Bunch of Food.

There’s always a bad reason for not blogging, but here’s a good one:  My internet didn’t work for two weeks!  But I’m back now, and what better thing to do than post a whole bunch of random food and get caught up?  Some of this stuff dates from last October.  Eep!  I’ll jump right in.

Ginger Cashew Tofu from Eat, Drink & Be Vegan, with fried quinoa

Salad with chickpeas, sauerkraut, crackers and “special sauce” dressing

Whole wheat pasta with cooked beets and beet greens.  Turned the whole thing red!

Pizza burrito!  Leftover pizza toppings wrapped up and served with pizza sauce.

These potatoes were sold as “teeny tiny potatoes” at Trader Joe’s.  How cute!  Roasted whole, with broccoli & tofu scramble.

Roasted Fennel Salad from Veganomicon – test run before Thanksgiving.

Amaranth porridge with apples and pecans

Tempeh Tetrazzini, adapted from a magazine recipe.  Was tasty but dry.

Teriyaki tofu and veggies with red quinoa

This was a total clean-out-the-fridge dinner before I left to visit family for Christmas:  sauteed cabbage and carrots with shredded bleu Sheese and brown rice.  It sounds weird, but it worked well enough.

Shells n’ cheese n’ Tofurkey.  Mom was making mac n’ cheese with leftover ham for the rest of the family, and she made the white sauce with Earth Balance and soy milk so that I could partake too.  I added shredded Follow Your Heart cheese, cooked shells, diced Tofurkey slices that needed to be used up, and some spinach so I could pretend that it was slightly healthy.

“Special Tofu” with peanut sauce and jasmine rice, from Royal Orchid restaurant in Ocala, Florida.  Beautiful and delicious.

Fried rice with red cabbage and baked tofu

Braised red cabbage and carrots

Roasted root veggies with greens and tahini sauce

Tofu scramble and an English muffin to scoop it up

Butternut squash stuffed with rice, kale and vegan sausage, served with mushrooms.  This was super tasty.

When the weather started warming up, we decided to grill twice in one weekend.  For this plate, I bought every vegetable worthy of grilling – baby squashes, radicchio, mushrooms, asparagus and garlic scapes.  We also had some grilled toast and drizzled everything with balsamic reduction.

The next day it was a little more simple – store bought baked tofu, a marinated portobello, brown rice with carrots and hijiki, and steamed veggies with gomasio.

Hot and sour cabbage stir fry with noodles and cilantro

For this tofu scramble, I crisped some diced potatoes first then added the tofu and other ingredients, and finished it with fresh dill.

Savory amaranth with broccoli and pecans

Pasta with parsley pesto, artichokes, sun-dried tomatoes and balsamic-roasted veggies

Crunchy salad with black eyed peas, hemp seeds and spicy apple cider vinegar dressing

Teriyaki tofu bowl with short grain brown rice, raw red cabbage, steamed broccoli, green onion and extra teriyaki sauce

Gardein Crispy Tenders!  I bought these to try when I had a coupon, and I LOVE them.  They’d be good with any sauce, but they were especially good straight out of the oven with warm marinara.  The only problem with these guys is that I could easily eat the whole package at once.

Seasoned mashed fava beans with red bell pepper on Ezekiel toast for breakfast.

Springtime brown rice risotto with fresh peas, aspragus and dill

For a light side to go with the risotto, I dry-roasted some cauliflower that was liberally seasoned with a dry rub mix.

Ahhhhhhh, I feel better having purged my unposted photos a little!  Hope you enjoyed it too.

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Homework #5

Even though I already finished the Natural Chef program at Bauman College,  I still want to catch you guys up on the rest of what I did there.

For our fifth homework assignment, we had to go to a farmer’s market, pick out an organic farm, find out some information about them, and design a day’s worth of recipes using what they had available – two recipes each for breakfast, lunch and dinner.  Additionally, two of the recipes had to be raw.

I chose Lopez Farms at the San Leandro Bayfair farmers market.  They’re not certified organic, but they are pesticide-free which is good enough for me.  Here is what they had in mid-December.

(Their lettuce was only $1 a head last weekend – score!)

It was tougher for me to come up with breakfast recipes than lunch or dinner.  I didn’t want to resort to a tofu scramble, so it was difficult to find a way to use multiple vegetables in breakfast dishes.  Here is what I came up with.

Savory Amaranth Porridge

To make a thinner porridge, just add more broth or some water.  I love adding fennel seed to breakfast recipes because it’s reminiscent of a sausage-ey flavor.

8 oz tempeh, cubed
2 Tbs virgin coconut oil
1/2 medium red onion, minced
1/2 tsp cumin
1/2 tsp paprika
1/4 tsp fennel seed
1/4 tsp celery seed
1/2 lb brussels sprouts, trimmed and shredded
2 carrots, shredded
1/2 lb cremini mushrooms, diced
1 cup amaranth
3 1/2 cups vegetable broth
2 Tbs nutritional yeast
sea salt
freshly ground black pepper
1/4 cup pine nuts, toasted

1. Bring a medium pot of water to a boil.  Add the tempeh and simmer 20 minutes.  Drain and allow to cool.  When cool enough to handle, crumble the tempeh and set aside.

2. Place the coconut oil in a large pan over medium high heat.  Add the onion and saute 1 minute.  Add the cumin, paprika, fennel seed and celery seed and cook for 30 seconds, stirring constantly.  Add the brussels sprouts, carrots and a large pinch of salt and saute for 4 minutes, stirring frequently.  Add the mushrooms and continue to cook for 6 minutes, stirring frequently.  Add the tempeh, mix and remove from heat.

3. Meanwhile, place the amaranth and broth in a medium pot and bring to a boil.  Turn the heat down to medium and simmer for 20 minutes.

4. Add the vegetable mixture to the amaranth, stir well and continue to simmer for 10 minutes, until most of the water is absorbed.  Remove from the heat and stir in nutritional yeast and salt and pepper to taste.

5. Serve hot, topped with toasted pine nuts.

Servings: 4

Amount Per Serving
Calories 487.93
Calories From Fat (40%) 195.13
% Daily Value
Total Fat 23.17g 36%
Saturated Fat 8.6g 43%
Cholesterol 0mg 0%
Sodium 430.23mg 18%
Potassium 976.63mg 28%
Total Carbohydrates 52.86g 18%
Fiber 10g 40%
Sugar 4.18g
Protein 25.33g 51%

Ginger Beet Smoothie

Beets for breakfast?  Why not?

3 medium beets
1 tsp grated fresh ginger
2 prunes, chopped
1 cup freshly squeezed orange juice
2-3 tsp agave nectar
1 cup ice

1. The night before, preheat the oven to 400.  Wrap each beet in foil and bake for 1 hour.  Allow to cool and refrigerate overnight.

2. Unwrap the beets, use a spoon to scrape the skin off and cut into pieces.

3. Place the beets and all remaining ingredients in the blender, starting with 2 tsp agave nectar.  Blend until smooth.  Taste and add more agave nectar if needed.  Serve cold.

Servings: 2

Amount Per Serving
Calories 159.65
Calories From Fat (3%) 4.18
% Daily Value
Total Fat 0.5g <1%
Saturated Fat 0.07g <1%
Cholesterol 0mg 0%
Sodium 97.48mg 4%
Potassium 713.39mg 20%
Total Carbohydrates 38.2g 13%
Fiber 4.31g 17%
Sugar 29.95g
Protein 3.05g 6%

For lunch, a little soup ‘n’ salad…

Creamy Cauliflower & Chickpea Soup with Parsley Coulis

1 head cauliflower, cut into florets
1 Tbs virgin coconut oil
1/2 tsp garam masala
1/4 tsp ground coriander
1/4 tsp ground cardamom
1/4 tsp turmeric
1 dash cayenne pepper
1 medium yellow onion, diced
1 cloves garlic, chopped
1 1/2 cups cooked chickpeas
1 1/2 cups non-dairy milk
2-2 1/2 cups vegetable broth
1 Tbs fresh lemon juice
1 Tbs nutritional yeast
1 tsp sea salt
1/4 tsp white pepper

Parsley Coulis
1 cup loosely packed fresh parsley
2 tsp fresh lemon juice
1 tsp extra virgin olive oil
2 Tbs water

1. Steam the cauliflower florets for 20 minutes, or until very soft.

2. Meanwhile, heat a large pot over medium heat and add the coconut oil.  Add the garam masala, coriander, cardamom, turmeric and cayenne and cook for 1 minute, stirring and swirling the oil almost constantly.  Add the onion and garlic and cook for 10 minutes or until the onions are soft, stirring frequently and being careful not to let it burn.

3. Transfer the onion mixture to a blender and add the chickpeas and milk.  Blend until smooth and pour back in the pot.

4. Place the cauliflower and 2 cups of broth in the blender and blend until smooth.  If your blender is small you may need to do this in batches.  Pour into the pot with the onion mixture.

5. Add the lemon juice, nutritional yeast, salt and white pepper to the soup and whisk to combine.  If the soup is too thick, add 1/2 cup broth.  Heat the soup, whisking occasionally, until heated through.  Taste the soup and add more salt, pepper or cayenne if needed.

6. Meanwhile, rinse the blender.  Place the coulis ingredients (parsley through water) in the blender and blend until as smooth as possible, stopping to scrape down the sides.

7. To serve, ladle the soup into four bowl and drizzle the coulis over each serving.

Servings: 4
Yield: 4 servings

Amount Per Serving
Calories 321.49
Calories From Fat (22%) 69.56
% Daily Value
Total Fat 8.05g 12%
Saturated Fat 3.55g 18%
Cholesterol 0mg 0%
Sodium 907.59mg 38%
Potassium 1529.58mg 44%
Total Carbohydrates 51.85g 17%
Fiber 15.63g 63%
Sugar 14.08g
Protein 17.02g 34%

Poppy Seed Coleslaw

This stuff is like coleslaw crack.  I easily could have eaten all four servings at once.  So good!

1 small head cabbage, shredded
1 red bell pepper, julienned
1 carrot, shredded
1 celery stalk, shredded
1/2 cup cashews, soaked overnight
1/4 cup water
2 Tbs fresh orange juice
1 Tbs extra virgin olive oil
1 Tbs white wine vinegar
1 tsp agave nectar
1/8 tsp dry mustard
1 dash onion powder
1 dash garlic powder
3/4 tsp sea salt
freshly ground black pepper
1 tsp poppy seeds

1. Place cabbage, red pepper, carrot and celery in a large bowl.

2. Drain the cashews and place them in a blender.  Add the remaining ingredients except poppy seeds to the blender (water through black pepper).  Blend until smooth, stopping to scrape down sides if needed.  Taste and adjust seasonings.

3. Pour the dressing over the vegetables and add the poppy seeds.  Mix thoroughly and serve immediately.

Servings: 4

Amount Per Serving
Calories 227.33
Calories From Fat (50%) 113.69
% Daily Value
Total Fat 13.4g 21%
Saturated Fat 2.24g 11%
Cholesterol 0mg 0%
Sodium 412.5mg 17%
Potassium 643.03mg 18%
Total Carbohydrates 24.01g 8%
Fiber 6.82g 27%
Sugar 11.78g
Protein 7.02g 14%

For my dinner recipes, I tried to be a little more fancy.

Lemony Raw Swiss Chard Salad

This tasty raw salad is best the day it is made.

1 bunch chard, stems removed, torn into bite-size pieces
3 Tbs extra virgin olive oil
5 tsp fresh lemon juice
2 pinches sea salt
freshly ground black pepper
1 small shallot, thinly sliced
1/4 cup raisins
1 tsp lemon zest

1. Place the swiss chard in a large bowl.  Place the olive oil, lemon juice, salt and a few grinds of black pepper in a small jar, close the lid and shake until well combined.  Taste the dressing and add more salt or pepper if needed.  Pour the dressing over the chard.  With clean hands, massage and squeeze the chard until it reduces in size and feels more tender, a few minutes.  Refrigerate for 1 hour.

2. Place the shallots in a small bowl and cover with water.  Set aside for 1 hour.

3. After an hour, drain the shallots.  Add the shallots to the chard and mix well.  Transfer the chard to a serving bowl.  Sprinkle the raisins, lemon zest and more freshly ground black pepper over the salad.  Serve cold.

Servings: 4

Amount Per Serving
Calories 217.26
Calories From Fat (43%) 92.81
% Daily Value
Total Fat 10.53g 16%
Saturated Fat 1.46g 7%
Cholesterol 0mg 0%
Sodium 410.09mg 17%
Potassium 876.52mg 25%
Total Carbohydrates 30.17g 10%
Fiber 2.49g 10%
Sugar 7.6g
Protein 5.03g 10%

Tofu & Potatoes En Papillote with Leeks & Parsley Pesto

En Papillote is just a fancy term for “in paper”.  The red wine marinade gives the tofu a really pretty rosy color and great flavor.  And, the parsley pesto is good with everything – especially pasta!

1 lb extra-firm tofu
2 cups red wine
2 Tbs balsamic vinegar
2 Tbs tamari
2 Tbs fresh lemon juice
2 cloves garlic, smashed
1 1/2 lb yukon gold potatoes, sliced 1/4-inch thick
1 leek, halved, rinsed and thinly sliced
Parsley Pesto
1/4 cup walnuts, lightly toasted
1 1/2 tsp white miso
1 Tbs nutritional yeast
1 clove garlic, chopped
1/4 tsp sea salt
1 1/2 cups packed fresh parsley
1/4 cup extra virgin olive oil
lemon slices, for garnish

1. Pat excess water off of the tofu.  Place the tofu on a plate and place another plate on top.  Balance a few heavy objects such as canned food on the top plate and press the tofu for 30 minutes.  Drain the excess water.  Place the tofu on its side and carefully slice the tofu into eight thin pieces.

2. Combine the red wine, balsamic vinegar, tamari, lemon juice and smashed garlic in a container large enough to hold the tofu slices.  Submerge the tofu and marinate for at least 1 hour.  Drain.

3. Preheat the oven to 375F.

4. Cut four pieces of parchment paper into 15″ x 15″ squares.  Fold each square in half.  Draw a large half heart shape on each rectangle and cut out.  Open each piece flat.

5. Place one piece of tofu on one side of a parchment heart.  Place two to three potato slices on top, then layer another piece of tofu and a few more potato slices.  Top with one fourth of the leeks.

6. Fold the paper over the ingredients so that the edges meet.  Starting from the top of the heart, fold and crimp both edges of the paper so that the packet is sealed, overlapping the folds and twisting the bottom corner.  Repeat with the remaining paper and ingredients.

7. Place the packets on a baking sheet and bake for 40 minutes.

8. Meanwhile, prepare the pesto.  Place the walnuts in a food processor and process until they are the size of breadcrumbs.  Add the miso, nutritional yeast, garlic and salt and pulse until combined.  Add the parsley and process until finely chopped.  With the processor running, drizzle in the olive oil slowly.  You may not need to use all of the oil.

9. To serve, open the packets and top with pesto and a lemon slice.

Servings: 4

Amount Per Serving
Calories 431.98
Calories From Fat (49%) 210.98
% Daily Value
Total Fat 24.1g 37%
Saturated Fat 3.11g 16%
Cholesterol 0mg 0%
Sodium 230.15mg 10%
Potassium 920.72mg 26%
Total Carbohydrates 40.04g 13%
Fiber 7.46g 30%
Sugar 3.11g
Protein 17.16g 34%

Comments (14)

Homework #1

For my Natural Chef courses at Bauman College, I have to turn in a homework assignment at the end of each section.  These homework assignments involve either creating or adapting recipes, preparing at least one of them (I prepare them all), and writing up some different reports such as health benefits, recipe scaling or cost analysis.  I won’t bore you with those drab details, but I do plan on sharing my homework recipes as school goes on.  I always like to give myself an extra challenge, so I am trying to create all my homework recipes from scratch rather than adapting.

For our first homework assignment, we were to create three recipe for one meal – either breakfast, lunch or dinner.  I chose dinner and used some ingredients that had arrived in my CSA box that week.

Multigrain Sesame-Beet Pilaf

I designed this recipe to make for dinner after work, thus the short soaking time for the grains.  If you have more time you can soak the grains for up to eight hours, although they may need less cooking liquid.  The flavor is earthy and almost bland in a good way.

1/4 cup long grain brown rice, soaked for two hours
1/4 cup millet, soaked for two hours
1/4 cup amaranth, soaked for two hours
1/4 cup quinoa, soaked for two hours
1/4 cup arame
2 cups vegetable broth or water
1 1/2 Tbs minced fresh ginger
4 beets, peeled and cut into 1/4-inch dice
greens from four beets, sliced thinly and rinsed
1 tsp sesame oil
1 Tbs tamari
2 Tbs sesame seeds

1. Drain and rinse the grains separately and set aside.
2. Place the arame in a small pot and add just enough water to cover.  Bring to a boil over medium high heat, turn the heat off, and allow the arame to soak for 15 minutes.  Drain and set aside.
3. Meanwhile, Bring the vegetable broth or water to a boil in a medium pot over medium high heat.  Add the brown rice and ginger, stir, cover the pot and reduce the heat to medium low.  The water should be just barely simmering.  Cook for 10 minutes.
4. Add the millet, amaranth and diced beets.  Stir, cover and continue to cook for 10 more minutes.
5. Add the quinoa and arame.  Stir, cover and cook for 20 more minutes.
6. While the grains are cooking, place the sesame seeds in a small pan over medium heat, and toast just until fragrant and turning darker, shaking the pan often.  Remove from the heat.
7. When there are only a few minutes left in the cooking time, add the beet greens to the grains and mix well.  The greens will wilt quickly.
8. Remove from the heat and stir in the sesame oil and tamari.  Serve topped with toasted sesame seeds.

Servings: 4

Amount Per Serving
Calories 310.06
Calories From Fat (21%) 65.12
% Daily Value
Total Fat 7.54g 12%
Saturated Fat 1.33g 7%
Cholesterol 1.23mg <1%
Sodium 1191.41mg 50%
Potassium 778.37mg 22%
Total Carbohydrates 51.19g 17%
Fiber 9.24g 37%
Sugar 5.81g
Protein 11.1g 22%

Spicy Daikon Slaw

2 medium daikon radishes
2 medium carrots
1 small head of red cabbage
juice of 1 small orange (about 1/4 cup)
1/2 Tbs agave nectar
1/2 tsp ground allspice
pinch ground red pepper
1/2 tsp sea salt
3 Tbs extra virgin olive oil

1. Place the vegetables in a medium mixing bowl.
2. Combine all of the remaining ingredients except olive oil in a small bowl.  Add the olive oil in a slow stream, whisking constantly.
3. Pour the dressing over the vegetables and mix well.  Serve immediately.

Servings: 5

Amount Per Serving
Calories 143.53
Calories From Fat (53%) 76.27
% Daily Value
Total Fat 8.65g 13%
Saturated Fat 1.16g 6%
Cholesterol 0mg 0%
Sodium 252.63mg 11%
Potassium 524mg 15%
Total Carbohydrates 16.6g 6%
Fiber 4.09g 16%
Sugar 8.92g
Protein 2.34g 5%

Asian Pear Crisp with Sweet Sake

300 ml organic sweet sake, or about 1 1/4 cups
1 Tbs agave nectar
4 asian pears, peeled and cut into 1/4-inch dice
1/2 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground nutmeg
3 Tbs spelt flour
3 Tbs rolled or old-fashioned oats
2 Tbs virgin coconut oil, softened
2 Tbs Earth Balance, softened
pinch sea salt

1. Preheat oven to 375 degrees Fahrenheit.  Place five 5-6 ounce ramekins on a baking sheet.
2. Pour the sake and agave nectar into a small pot and stir.  Heat over medium high heat until boiling then reduce heat to medium.  Boil, stirring often, until liquid is reduced by 1/2.  Take off the heat and allow to cool for a few minutes.
3. Place the diced pears in a medium mixing bowl.  Pour the cooled sake over the pears, and sprinkle the cinnamon, ginger and nutmeg over the mixture.  Mix well.
4. In a small mixing bowl, combine the spelt flour, oats, coconut oil and Earth Balance.  Mix well.
5. Divide the pear mixture between the ramekins.  Spoon the oat mixture over each portion, dividing evenly.
6. Bake the crisps for 30 minutes, and allow to cool slightly before serving.

Servings: 5

Amount Per Serving
Calories 273.38
Calories From Fat (35%) 95.05
% Daily Value
Total Fat 10.84g 17%
Saturated Fat 6.34g 32%
Cholesterol 0mg 0%
Sodium 106.22mg 4%
Potassium 195.3mg 6%
Total Carbohydrates 26.96g 9%
Fiber 5.36g 21%
Sugar 10.15g
Protein 2.97g 6%

I had decided not to take any pictures during class so that I could focus, but luckily for me two of my classmates have taken it upon themselves to take pictures and share with the rest of us, so I will be able to share some of the dishes I am enjoying in class.  There wasn’t much from the first section though, as we were focusing on very practical things such as knife skills, sanitation and culinary math.  I will definitely include some school food pictures in future posts.

Comments (9)

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