Veggie Roast - By Popular Demand!

I came across a great recipe yesterday on Facebook, but it had chicken.  So, I decided to omit the chicken, and add another veggie or two.  Here is my version, which was very delicious!

Veggie Roast

Asparagus
Broccoli
Baby potatoes (or new potatoes), cut in half
Cabbage wedge
1/4 cup EVOO

Seasoning mix:
2 teaspoons dried basil
1 teaspoon dried oregano
Salt
Freshly ground pepper
Garlic powder

Preheat oven to 375°.  Arrange all the veggies into a 9x13 pan (see photo above).  Brush or drizzle EVOO all over then sprinkle the seasoning mix over all.  Cover with foil and roast for 1 hour.  Check to see if potatoes are done, then uncover and continue to roast for 10 minutes.  

You can leave out the cabbage, add fresh green beans or even zucchini or yellow squash.  Slice easily cooked veggies a bit thicker than you normal would, in order to not overcook.  You could even add sliced onion, if that appeals to you.  The veggies should have caramelized areas on them and the asparagus tastes especially yummy being cooked this way.

I served this with quinoa cooked in veggie broth, and you could also use rice.  It was really yummy…my husband and I ate the whole pan full!!

Vegan Stuffed Cabbage Rolls

In the quest to find more interesting recipes, I've latched onto stuffed cabbage, vegan style.  I guess it is more of a vegetarian style, since I don't think cheese or dairy is used in making traditional stuffed cabbage - or, Galumpkis.  

I'm not sure if this is Polish or Italian or something in between.  I probably have eaten stuffed cabbage 4 times in my entire life, so it isn't like I love it, but it caught my eye and…well, all I know is that I took some recipes I found online and used them as guidelines for what I will end up with. Or, what my husband will end up with for dinner.  ;)   I have never made this before in any shape or kind…could be interesting.

Anyway…here's the recipe and a picture or two for your viewing enjoyment.

STUFFED CABBAGE - GALUMPKIS

Ingredients

1 large head of green cabbage

Filling:

1 can of black beans (Traders Joe's Cuban are already seasoned and ready to go)

1 cup of cooked quinoa or brown rice

1 small chopped zucchini

Leftover corn (optional)

Carrot shreds (optional)

2 cloves of garlic, minced

Minced or chopped onion

Parsley

Paprika

Salt & pepper

Scant amount (or pinch) of allspice

Lemon juice (optional)

Sauce:

Any marinara sauce…make your own, buy your favorite brand.  I use Trader Joe's Fat-Free Marinara in a can.  Not only is it delicious, but I can add more garlic and basil and make it taste even better.

Now, on with the show...

Fill a large pot (large enough to cover the cabbage with water) with water and bring to boil.  Cut out as much of the hard core/base of the cabbage as you can.  Remove any obviously yucky or loose outer leaves.  Submerge the cabbage in the boiling water and as the leaves begin to soften and loosen, remove with a fork or tongs.  Be careful not to tear them.  Place them, one by one on a large plate or into a large bowl of cold water.   This took much less time and effort that I thought it would.  In fact, it was relatively easy and quick.  You should end up with 8-10 (maybe 12) good sized leaves, gradually diminishing in size.  Once cooled, carefully cut out the thick part of the stalk on each leaf.  Shred or chop the remainder of the cabbage head to include in either the filling or the sauce.

Mix black beans, zucchini, and whatever other veggie you'd like to include (I put corn in there because I had a small amount left over in the fridge), garlic, onion, etc., into a pan to cook.  Let simmer, stirring now and then, for about 15 minutes.  UPDATE HERE:  Mash about half the bean mixture and mix it up with the whole beans.  It will aid in having everything hold together better when cutting and eating the finished product.  Add quinoa/brown rice and let sit and cool a bit.

When you are ready to begin assembling your rolls, turn oven on to 350° to preheat.

Let's Roll!

Place one leaf (I started with the largest and worked my way down) on a large plate curved side down, so it looks sort of like a cup.  Place about 1/3 cup of the filling in the middle just above where you cut out the thick stem.  To begin rolling, turn each end up and across the filling, sort of at an angle across each other, turn in the sides then continue on with rolling up until you almost reach the top.  Take the top gently and turn it over onto the rolled cabbage leaf and place on a plate "seam" side down.  Or, have your baking dish already prepared (I did) with some sauce in the bottom and just place each rolled leaf right into the dish as you finish it.  If you have trouble with the rolling part, try looking online for video.  It is hard to describe doing, and once you do one or two you sort of get your own groove on as to how you get it done.  As you roll smaller leaves, you reduce the amount of filling accordingly.  Once the baking dish is filled with rolled cabbage, mix some of the shredded/chopped cabbage into the sauce and stir.  Pour the sauce over the top, covering the rolls.  Cover and cook for approximately 35-40 minutes, until bubbly.

Covered with sauce.

All cozy and tucked in.

Serve two on a plate, along with crusty bread or a side salad…or whatever you'd like!  I'm thinking these, like so many other dishes I've made, will be even more delicious as leftovers in a couple of days.

Dinner is served.  And it is delicious!

How to Make a Tasty Sandwich - Gourmet Sandwich Shops, Take Note

I've got to say, ordering a good vegan sandwich while out and about is next to impossible.  There are a select few restaurants in town that make a good vegan sandwich, but still they are hard to come by.  I had a particularly bad experience the other day while joining a friend at a local "gourmet" sandwich shop.  I had eaten there several times prior to changing to a plant based diet, and although their sandwiches then were ok, I was never quite convinced they were "gourmet".  

My sandwich, when they eventually got my order correct (after 3 tries), was lackluster and bland, with hardly any veggies, but about 3 inches of sprouts in it.  A wasted $8 and change, for sure.

Now I feel compelled to share MY version of a great vegan sandwich.  Which I make at home regularly.  It is delicious, filling, and well worth the effort.  

Veggie Sandwich - Hold the Mayo

Bread - preferably healthy bread of the whole grain type, or if you prefer, gluten free.

Hummus - store bought or homemade.  I always eat Sabra brand hummus since it is yum and natural.

Tomato - the bigger and rounder, the better, but any tomato will do.

Cucumber

Arugula - or any other leafy green that appeals to you.

Pickle

Basil leaves (optional)

Sprouts (optional)

Spread hummus onto both slices of bread.  Use as much or as little as you wish.  Begin layering starting with cucumbers, then a nice thick slice(s) of tomato, add a little salt & pepper here if you wish, then finish with arugula (or whatever leafy green you've chosen).  You could slice the pickle and put it on the sandwich, but I enjoy mine on the side.  Adding the basil and/or sprouts is up to you, I don't normally add them, but occasionally enjoy doing so.  Cut the finished sandwich, add some chips or potato salad on the side and enjoy.  When I first began constructing vegan sandwiches it was a bit of a challenge and I'd end up with a mess but it was still edible.  I've become somewhat of an expert at it now, so practice makes perfect on just how you should layer and put together your masterpiece!  I also use gluten free breads, which tend to be much smaller slices so that makes it more of a task in order to include all the ingredients in a neat pile.

This is a complete lunch.  Vegetables, protein (hummus), grains and a taste that is very worth eating.  There are many variations to this theme, including roasting slices of zucchini or yellow squash to layer on there.  Your imagination is all you need!

 My "gourmet" sandwich, complete with hummus and arugula.

Lunch time!

Soup's On!

Our weather here in So. Arizona has been nothing short of wintery.  Our usual chilly winter temps of 50's or 60's during the day, dipping down into the upper 30's or low 40's during the night have not been typical, due to a cold front.  Several nights of temps in the 20's and even teens, along with daytime temps of 40's at best, have brought on wonderful longings for hot comfort meals, electric blankets and cuddling.

Vegetable soup is very versatile and recipes for veggie soup beg to be customized…almost demanding that you put your own special touches into the mix and make it your own!  I made creamy veggie soup this afternoon.  (Minus the cream, of course.  The secret is in the use of an emulsion {or stick} blender.)  As it cooks I can smell the wonderful aroma of all the vegetables cooking together along with the parsley and bay leaf.  Mouth watering good!  This is a new recipe…I usually take a recipe I find online and tweak it to what I have on hand, which I did today, as well.  The difference today is that I did not add canned chopped tomatoes and I did add white potatoes.   This has resulted in a very rich and delicious blend.  This recipe is vegan and, since no flour was used to thicken it, gluten free.

Time to eat!

Creamy Vegetable Soup

2 Tbls. EVOO
3-4 Cloves fresh garlic, sliced or chopped
Chopped onion (approx. 1/4 cup)
Chopped green bell pepper (approx. 1/4 cup)
3 medium white potatoes, cut into small pieces (Russet will do, but a waxy one is better. Try
    Yukon Gold or New potatoes.  They hold up much better in soups and are creamier when blended.)
1 medium zucchini, chopped
Handfull of shredded carrots
1 cup or so of cut up fresh broccoli
Kale - however much you want to put in.  Cut it up into small pieces
Frozen peas
Frozen corn
Frozen green beans
Any vegetable you have on hand that you want to throw in
1 can of Cannellini (or other white or light bean) beans, drained & rinsed
3 cans or 2 cartons of vegetable broth
parsley (a generous portion), dried or fresh
Salt & Pepper to taste
1 large bay leaf (or two smaller)

The amounts of veggies I used are approximate.  Sometimes I just put whatever is left in the bag, and/or I grab what I have fresh and just cut up some and decide that is enough.  It doesn't really matter as long as it is chock full of many veggies!  Spinach would be a good addition if you don't have kale, but use fresh spinach, not frozen.

Put EVOO into a large soup pan or dutch oven.  Heat up a bit and add garlic.  Let garlic cook a minute or so until the aroma is evident, then add onion and green pepper.  Sauté about 3 minutes, stirring.  Holding back the kale and frozen veggies, add all the other veggies one at a time, stirring in between additions.  Add some salt & pepper and sauté, stirring often to keep it from sticking.  Sauté for about 5 minutes on medium heat, or until the veggies look like they are slightly cooked and smell good.  Turn the heat up and keep stirring for  another couple of minutes to slightly sear veggies.  Add broth, frozen veggies, parsley, beans and bay leaf.  Add more salt & pepper if desired.  Stir well.  Cover and let cook on medium for 30-45 minutes, checking to make sure it is simmering.  Take lid off and continue simmering until some of the liquid has cooked off.  Using a slotted spoon, remove about 1 1/2 cups of veggies ONLY and put in a separate bowl.  Using an emulsion (or stick) blender, blend until pulverized thick and creamy.  Return the creamy veggie mixture to the soup pot, stir well and allow to simmer uncovered, for an additional 30-45 minutes, or until the soup is thickened or until you can't resist the smell and have to dig in.  I wanted a thicker soup, so I simmered it uncovered for about an hour, stirring (and tasting) often.

Serve with hot crusty bread and/or a small salad.  Perfect for a chilly winter night.  Tasty!

** This soup was absolutely delicious.  My husband raved about it, and I have to say it is the best I've made so far.  If you like soup, please try it.  You will not be disappointed! **

Beginnings of a great soup.

Halfway to thick and creamy.

Vegan Lasagna - Hell Yeah!

Let me preface my latest post containing a recipe with the fact that our vegan way of eating has been going pretty well in the past few months.  I haven't posted anything since April (geez, where did the time go??), and I know I had a rant (or two) about the struggles of staying in a plant based eating mode.  It has gotten easier, plus we are flexible and when out either at a restaurant or a party or dinner at friends' we simply go with the flow while doing our best to eat mostly vegan style.  It has been an adventure.  And, I have become a bit lazy and less than experimental in the last few months, so it is time to dust off the cookbooks and stop eating salad, chili, veggie soup and quinoa pasta with marinara most of the time!  Mind you, those meals are absolutely wonderful…but we need more variety (or at least I do).

Hence:

VEGAN LASAGNA

Before baking

1 can cannelloni beans (or navy beans or any white bean)
1 medium or larger sliced (lengthwise) zucchini 
4 sliced Roma tomatoes
spinach
no-cook lasagna noodles
oregano
parsley
garlic powder
nutritional yeast (optional)
8 x 8 pan

Preheat oven to 375 degrees.  Or, follow directions on lasagna box.

Using a food processor (or blender or fork) mash the beans after rinsing. This bean mixture will replace the ricotta cheese.  Add oregano, parsley and garlic powder to taste.  If using nutritional yeast (gives a slightly cheesy flavor), add a little less than 1/4 cup.  Mix well.  If too stiff add a few drops of water and continue mixing.  

Layer as you normally would, using the mashed bean mixture as a ricotta replacement and making sure you use plenty of marinara sauce.  Cover the top with marinara sauce and cook for about 35 minutes until bubbly and a fork goes through it easily.  Let set for about 10 minutes or so.  Heat up a small amount of extra sauce to put over each piece, if desired. 

Serve with salad and crusty bread.  Mangiare!

Fresh out of the oven!

BTW, this is even better 2 or 3 days after sitting in the fridge while the flavors all meld together.

Well Hello "Mac 'n Cheese"!!

Since changing to a plant-based diet back in late September of 2011, eating meals with comforting cheese has been a thing of the past. I think I've mentioned before that I miss cheese most of all, even more than meat. So, a couple of months ago I decided to make a "mock" macaroni and cheese casserole and had high hopes that it would be at least tasty enough to enjoy eating. Not. No way. Big disappointment. Lots of work and high fat ingredients (like raw cashews) and the hubs and I took a couple of bites and that was it. At that point I had decided that I would never again eat mac 'n cheese unless it was one of those few times I may veer briefly from the plant-based diet.

Then came Chloe Coscarelli. I have reviewed a few of her recipes found in her new cookbook, Chloe's Kitchen, and all have been really good. I decided to give her "Best Ever Baked Macaroni and Cheese" (page 127) recipe a try. Keep in mind it doesn't have cheese, but instead uses nutritional yeast, which brings a mellow, cheesy flavor to recipes. But more than that, Chloe has combined just the right ingredients together.

I added chopped broccoli and the results were so yummy. Both the hubs and I went back for seconds, and this morning I ALMOST reheated some to eat for breakfast! The one thing my husband wished for was more moisture, and I agreed it could be a tad bit moister, but by no means was it dry. Next time I will cook 3/4 box of elbows instead of the full box, and that should result in a more moist result.

On Chloe's website there is a version of this recipe that doesn't call for baking in the oven…more of a boxed mac 'n cheese replacement. That version may appeal more to the kids in your life. Click here if you'd like to give it a try: Vegan Mac 'N Cheese.

Interestingly, this recipe includes chopped broccoli, while the baked version in the cookbook does not. So, either way, chopped broccoli is a fabulous addition and provides some veggies in an otherwise no-veggie recipe. I'm actually thinking the "cheese" sauce would be good in other recipes, or even as a sauce for side dishes of veggies.

Now I have another very worthwhile recipe for my growing binder of plant-based meals! I would prepare and serve this to any guest…and may just take it to the next pot luck we attend.

Monday, Monday

No recipe this time. I am sick and have been for several days. This is a post that is more reflection than anything...so read on.

I get several "free" magazines in the mail. Health, Whole Living, Shape, Reader's Digest, Prevention, and I'm pretty sure there is another one or two that I can't think of right now. These issues are an unfortunate result of unused airline miles that will never really build into enough for free tickets, yet the airline feels compelled to give them anyway...in the form of free magazines...which I have taken full advantage of! I say "unfortunate" because I would much rather the airline double or triple my miles and allow me a ticket because all those magazines build up and lay in piles until I finally spend some time reading them. Then I save many of them because they have some good stuff I want to keep and use someday in the future. Except that day rarely comes and the magazines still sit in piles here and there (and everywhere) unused and whatever I wanted to save them for is lost on me now. Something I've decided is I will no longer order free magazines. There are maybe 2 or 3 that I really enjoy, so if I feel the need I will simply order (and pay for) those issues.

Something I have noticed about all these magazines is that they seem to go through cycles. And at times, it appears they are in sync with each other and what they will focus on in their issue. Often (90% of the time) the trend, of course, is LOSE WEIGHT - FAST!, get in shape in 15 minutes (or less!), what foods are healthiest to eat now, how to lose weight without dieting, the no-exercize diet, etc. Then there are the beautiful, shapely, most often young, and perfect models/celebrities on the cover...and the story behind their awesome abs and bikini bodies. More importantly, how YOU can look like them if you only adhere to their vigorous workouts and dietary plans. Did I mention these models/celebrities are airbrushed, computer enhanced, and pretty much perfect looking on the pages of said magazines? Sigh. What's a woman to do? These above observations have also played heavily on my decision to "give up" paper magazines. They all basically say the same things, and those who put themselves out there as health based often hawk the unhealthy and quick fix solutions to weight loss and shapely bodies. This, I don't understand. I guess it sells magazines, but then again I think print magazines are struggling since a couple of the subscriptions I have I never did order and they just seemed to show up in my mailbox one day and kept coming. Hmmm. Perhaps they send a year's worth and then hope for a renewal?

I've also been rethinking our "veganish" way of eating for these last 6 months. I definitely find it is beneficial, but have to admit here that I am also struggling with it at this point. Not just the food choices...but the inability to be able to simply throw together a quick, tasty and satisfying meal. Making vegan meals is a long and often complicated deal, and no matter how quick and easy a recipe claims to be, I have come to believe it isn't possible in the vegan world. Too many veggies to chop or cut, too many ingredients necessary to whip up a REALLY good tasting meal, and often those ingredients are just not...well...palatable for me.

For instance, tempeh is a "processed" form of soy beans. You can look it up online to find various descriptions and photos of it. I admit I've only cooked with it one time, but found it to be kinda weird in consistency (I could tell that from the way it looked), and the meatless loaf I made with it came out a bit strange although it wasn't horrible. Still, when I put all that effort into making a meal, I want it to taste good and feel good in my mouth! I realized that the next time I prepare this loaf, I need to actually put that tempeh into the food processor and mash the living daylights out of it, and perhaps then I will find it more appealing in the loaf. There are many ways to use tempeh in cooking, but really when I read some of the recipes and see the photos of them made into a meal, I am not made to feel like I want to consume it.

The vegan/vegetarian world has many substitutes for meat and cheese. The common mantra is, "If one thing doesn't work then go try something else." Well, I'm not sure I'm going to be up for continually buying new foods and trying to make meals that are just not worth it to me. Recently, I often fix a meal and then when I sit down to eat it, I am just not thrilled and don't even feel compelled to finish it. This coming from a "foodie", who has always enjoyed food and loved to eat. Well, maybe this is a foolproof road to weight management!! Hey! I could be on the cover of one of those magazines! They could include a couple of my recipes that will encourage pushing the dish away before the meal is finished!!

Eating out in restaurants (not to mention parties/pot lucks/cook outs, etc.) has become a real challenge. We recently spent a weekend in San Diego to visit my husband's family. Normally, we don't have problems there because our stay is relatively short and we seem to make do with choices when eating out. And we eat out 90% of our meals during these visits, just due to necessity. This stay was one day longer than usual, and for some reason it was very difficult to find meals or foods to order that would not only ease our hunger but give us some eating enjoyment. How much salad can one person eat in 3 days? Same with pasta...I LOVE pasta with tomato sauce, nice crispy crusted bread, etc., but it really isn't good to eat several meals of that in a row. Chips are real good, but I don't want to eat them all the time...same with french fries. Soups would be great, but many are laced with copious amounts of cheese and made with beef or chicken broth. One meal I had was tossed salad (a really crappy one, with iceberg, a couple pieces of tomato and not much else, while being drenched in dressing.) and a baked potato and broccoli on the side. Would have loved to add some kind of protein, like beans, but nothing on the menu indicated they had something like that to order. I am also tired of having to ask 20 questions of the waitstaff. Is there cheese in this? Can I order this without the cream sauce and chicken? What do you have available for a vegan diet? Many times they are most helpful, but often I can tell they end up frustrated and wishing we never walked into the place. Makes me want to leave a 30% tip.

Now, I don't want to dis the whole vegan/vegetarian lifestyle (I've also got issues with telling people I'm "vegan" rather than saying I eat a plant based diet...who I am shouldn't be defined by how I eat!) and I'm not saying I'm giving up on it (the hubs isn't going to let me, anyway...he seems quite content, although is also considering some modifications to our way of eating to get some balance and perhaps more energy.) but it ain't easy, folks.

We are considering going to a holistic, natural foods nutritionist and having a meal plan built around what our desires are (if we even know them) for a healthy and energy giving "diet". We originally began this venture into veganism for health reasons...future health concerns that might pop up...after watching a couple of movies about plant based diets and just how detrimental eating meat and dairy products can be to good health over time. I have since also learned about the awful processes that bring that meat and those dairy products to our tables, which is not something I'll go into here, but I will say that knowledge has also given me more desire to continue on in a plant based eating path. I do want to enjoy eating and be able to prepare healthy, whole foods based meals to bring to our table, and to share with others. It may mean a bit of compromise and allowing ourselves to eat a little dairy and meat occasionally, but focusing on eating plant based meals for the most part. Healthy eating is our goal, using foods that are appealing and good for us, and that will promote good health in our futures.

It's all about balance, folks.