Homework #2

For my second homework assignment at Bauman College, I was to turn in recipes for a complete meal – appetizer, soup, salad, entree with sauce and vegetable side dish.  This was a lot for me to handle at the time, so for the side dish I wrote out a recipe for simple roasted beets.  Everything else was from scratch!

Polenta Crostini with White Beans & Arugula Pesto

1 18 oz tube organic prepared polenta
olive oil spray
1/4 cup pine nuts
2 cups arugula, packed
2 Tbs parsley
1 clove garlic, chopped
2 Tbs nutritional yeast
1/4 tsp lemon juice
1/4 tsp sea salt
freshly ground black pepper
3 Tbs extra virgin olive oil
1 1/2 cups cooked white beans, or 1 15-oz can, drained and rinsed
extra parsley, for garnish

1. Preheat oven to 350 degrees.
2. Cut polenta into 12 slices.  Cover a baking sheet with parchment paper and spray or brush with olive oil.  Place the polenta slices on the baking sheet, spray or brush the tops with olive oil and season lightly with sea salt and pepper.  Bake the polenta slices for 20 minutes, flipping and seasoning again after 10 minutes.  Broil for a few minutes if desired to brown the polenta.
3. Meanwhile, toast the pine nuts in a small skillet over medium heat for a few minutes, shaking the pan frequently, just until fragrant and lightly browned.  Remove from the heat.
4. Place the arugula, parsley, garlic, nutritional yeast, lemon juice, pine nuts, salt and a few grinds of black pepper in a food processor.  Process until finely chopped.
5. Drizzle the olive oil slowly into the food processor while running, until the pesto achieves a paste-like texture.  Taste and adjust seasonings if needed.
6. Place the white beans in a skillet over medium heat.  Add the pesto, stir and cook just until heated through.
7. To serve, place three polenta crostini on a plate.  Top each round with a spoonful of the bean mixture, and garnish each crostini with a parsley leaf.

Servings: 4

Amount Per Serving
Calories 370.18
Calories From Fat (39%) 143.5
% Daily Value
Total Fat 16.6g 26%
Saturated Fat 1.9g 10%
Cholesterol 0mg 0%
Sodium 515.85mg 21%
Potassium 547.36mg 16%
Total Carbohydrates 43.78g 15%
Fiber 7.85g 31%
Sugar 2.07g
Protein 13.82g 28%

Acorn Squash & Caramelized Onion Soup with Wild Rice

1/2 cup wild rice
2 cups water
3 Tbs high heat sunflower oil, divided
1 large yellow onion, sliced
1 acorn squash, seeded, peeled and cut into 1-inch pieces
1 carrot, cut into 1-inch pieces
4 garlic cloves, peeled
3 cups vegetable broth
1/4 tsp nutmeg
1/4 tsp coriander
1 pinch cinnamon
1 pinch ground red pepper
sea salt
freshly ground black pepper
paprika

1. Preheat the oven to 400 degrees F.
2. Place the wild rice and water in a pot.  Bring to a boil, reduce heat and simmer, covered, for 45-50 minutes until rice is tender.
3. Heat 1 Tbs of the sunflower oil in a large pot.  Turn heat to low, add onions and stir to coat.  Cook for 30 minutes or more, stirring occasionally, until caramelized.
4. Meanwhile, coat the squash, carrot and garlic cloves with 2 Tbs sunflower oil and place in a baking sheet lined with parchment paper.  Roast for 25 minutes, stirring once after 15 minutes.  Set aside to cool.
5. Put half of the roasted vegetables, all of the onions and half of the broth in the blender and blend until smooth.  Pour the mixture into the pot used to cook the onions.
6. Put the rest of the vegetables and broth, the spices and a generous pinch of salt in the blender and blend until smooth.  Add to the soup in the pot.  Cook the soup over low heat until heated through, stirring often.  Taste and adjust seasoning if necessary.
7. To serve, ladle soup into bowls.  Spoon wild rice into the center and garnish with paprika.

Servings: 4

Amount Per Serving
Calories 231.68
Calories From Fat (41%) 94.3
% Daily Value
Total Fat 10.69g 16%
Saturated Fat 1.17g 6%
Cholesterol 0mg 0%
Sodium 23.95mg <1%
Potassium 584.61mg 17%
Total Carbohydrates 32.29g 11%
Fiber 4.13g 17%
Sugar 2.83g
Protein 4.55g 9%

Broccoli & Apple Salad with Tahini Dressing

1 small red onion, thinly sliced
2 Tbs apple cider vinegar, divided
1 bunch broccoli (3-4 stalks), cut into florets and stalks saved for another purpose
1 medium apple, cored and diced
1/4 cup tahini
1 Tbs lemon juice
1 Tbs tamari
1/8 tsp garlic powder
1/4 tsp sea salt
1 pinch freshly ground black pepper

1. Place the sliced red onion in a small bowl and add 1 Tbs of the apple cider vinegar.  Add water to cover, stir and set aside.
2. Bring a large pot of water to a boil and have a bowl of ice water ready.  Submerge the broccoli florets into the boiling water for 90 seconds.  Drain the broccoli and plunge into the ice water.  Once cool, drain the broccoli again.
3. Whisk the remaining ingredients (including 1 Tbs apple cider vinegar) in a small bowl.  The dressing will be thick.
4. Drain the sliced onion.  Place the broccoli, onion and apple in a large bowl.  Pour the dressing over the salad and mix well.  The dressing will thin out when mixed with the water remaining on the broccoli.

Servings: 4

Amount Per Serving
Calories 132.84
Calories From Fat (47%) 63.05
% Daily Value
Total Fat 7.54g 12%
Saturated Fat 1.06g 5%
Cholesterol 0mg 0%
Sodium 400.03mg 17%
Potassium 347.51mg 10%
Total Carbohydrates 14.33g 5%
Fiber 2.57g 10%
Sugar 3.78g
Protein 5.55g 11%

Braised Tempeh with Garlic-Peppercorn Smashed Potatoes & Orange-Vanilla-Fennel Sauce

1 Tbs virgin coconut oil
1 medium onion, diced
1 bulb fennel, quartered, cored and sliced, fronds reserved for garnish
2 cloves garlic, minced
4 cups vegetable broth
1 lb tempeh
1 orange, supremed, juices reserved
1/2 tsp pure vanilla extract
1/2 tsp sea salt
1 Tbs nutritional yeast

Garlic-Peppercorn Smashed Potatoes:
4 medium potatoes, unpeeled, cut into 1-inch pieces
2 tsp olive oil
1/2 tsp peppercorns, crushed
2 cloves garlic, minced
1/2 cup unsweetened almond milk
1 Tbs nutritional yeast
sea salt

1. Heat the coconut oil in a large, wide skillet over medium heat.  Add the onions and cook for 5 minutes, stirring frequently.  Add the fennel and saute for 4 minutes, stirring often.  The onions should be starting to brown slightly.  Add the garlic and cook for 1 minute, stirring constantly.  Be careful not to burn the garlic.
2. While the vegetables are cooking, slice the tempeh in half so that you have two thinner pieces of the same size.  Cut these halves into four rectangles, then those rectangles into triangles so that you have 16 pieces.
3. Deglaze the pan with 1 cup of the broth, scraping up all of the vegetables.  Add the remaining 3 cups of broth and 1/2 tsp salt, turn the heat up to medium-high and bring to a boil.
4. Add the tempeh to the pan, submerging in the liquid as much as possible.  Turn the heat down to medium-low and simmer for 20 minutes.
5. With a slotted spoon, remove the tempeh to a plate and keep warm.
6. Transfer the broth/vegetable mixture to a blender and add the orange segments and juice and vanilla extract.  Place a towel over the top of the blender and hold with one hand.  Blend until smooth.
7. Carefully remove the top of the blender, as steam will escape.  Wipe the pan clean with a paper towel if necessary, then pour the mixture back into the pan.  Bring to a boil then reduce heat to medium-low.  Simmer, stirring frequently, until reduced to a saucy consistency.  Remove from the heat and stir in nutritional yeast.  Taste and adjust seasonings if necessary.
8. To make the smashed potatoes, place the potatoes in a pot, cover with water and add a generous pinch of salt.  Bring to a boil at medium-high heat and cook for 15 minutes, or until potatoes are easily pierced with a fork.  Drain.  In a small pan, heat the olive oil over medium heat.  Add the garlic and peppercorns, swirl the oil to combine and cook for 1 minute, shaking and swirling the pan often.  Be careful not to burn the garlic.  Add the oil mixture, almond milk, nutritional yeast and a pinch of sea salt to the potatoes and mash, leaving the potatoes slightly chunky.  Taste and adjust seasonings if necessary.
9. To serve, mound the potatoes in the center of each plate.  Spoon the sauce around the potatoes, lean four pieces of tempeh up against the potatoes and garnish with fennel fronds.

Servings: 4

Amount Per Serving
Calories 512.86
Calories From Fat (32%) 161.99
% Daily Value
Total Fat 19.12g 29%
Saturated Fat 5.91g 30%
Cholesterol 0mg 0%
Sodium 311.11mg 13%
Potassium 1748.73mg 50%
Total Carbohydrates 63.3g 21%
Fiber 9.38g 38%
Sugar 6.03g
Protein 29.72g 59%

Overall, this “meal” was much too large for me – I split it into two evenings.  I thought the recipes turned out really well though.

Before school started, I had decided that I would leave my camera at home and not bother trying to get pictures of stuff that we cooked there.  Lucky for us, one of my classmates has been documenting everything, so I though I’d share some of the dishes we made during the second module.

Soups class – Curried Red Lentil Stew

Mexican Chilled Avocado Soup with Sweet Corn Salsa

Tempeh and Wild Mushroom Stew

Sauces class, an array of sauces!  I worked on an adobo sauce.

During salads class I made this Mixed Green Salad with Smoky Shiitakes and Raw Ranch Dressing.  It was really flippin’ good.

Appetizers and Garnishes class – Polenta and Wild Mushroom Crostini with Balsamic Reduction

Spring Rolls with Almond Dipping Sauce

Tempeh Meatball Skewers with Barbecue Glaze.  It was harder to get them to stick together without gluten flour, but they worked!

Greens and Vegetables class – This was a really good Steamed Baby Artichoke Salad with Spiralized Beets and Herb Dressing.

Each week two people worked on an improvisational dish.  My partner and I made this “yin and yang” soup when we were given a butternut squash and celeriac to work with.

More to come soon!

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9 Comments »

  1. Carrie said

    It all looks delicious and thank-you for sharing your recipes! That soup sounds like it would be right up my alley.

  2. Trinity said

    Wowza!!!! That polenta crostini is calling my name. All your food is amazing! I want to go to your school!

  3. Megan said

    ERIN!!!! Your presentation is GORGEOUS!!! Teach me! 😀

  4. Man, that looks like so much fun! I really wanna go to vegan cooking school….the polenta and tempeh soup are my faves!

  5. veganlinda said

    Everything looks awesome!

  6. Wow! Beautiful, and so healthy! A++, if you ask me. 😉

  7. Melisser said

    DAMN, please serve me all of this!

  8. tiny house said

    It is very obvious that these are very difficult dishes! I may not have the guts to try them.

  9. The recipe in this blogs which can be good healthy food. Because which has the ingredients as yellow onion, carrot, garlic cloves, vegetable broth nutmeg,coriander,cinnamon, ground red pepper,sea salt and freshly ground black pepper. Those ingredients are so natural and very healthy

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