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Friday, May 25, 2012

Butternut Mash with Orange-Sesame Drizzle

Butternut Mash with Orange-Sesame Drizzle
Vegan; Serves 4; 30 minutes or fewer

Since we have welcomed fall (still with 90 degree weather), this is perfect for a light fall meal. Serve with a salad and crusty bread for a great compliment. So, when I made this the first time, it was bland, everything with the stars is how I modified the orignal recipe.

1 lb. butternut squash, peeled and cut into bite-size pieces (2 cups)
1 cup low-sodium vegetable broth
**1/2 cube of no-chicken bouillion cube mixed in 1/2 cup water (it's vegan)
1 1/2 Tbs. thawed frozen orange juice concentrate (I use fresh squeeze)
**1 tsp. orange zest
2 tsp. toasted sesame seeds
1 tsp. reduced-sodium tamari
1 tsp. toasted sesame oil
**1/2 tsp. minced fresh ginger
1 green onion, trimmed and thinly sliced

1. Bring squash and broth to a boil in saucepan. Reduce heat to medium, partially cover, and cook 12 minutes, or until squash is very tender and most of the broth is absorbed. Mash with a potato masher until chunky-smooth. Transfer to serving bowl.

2. Whisk together orange juice, sesame seeds, tamari, sesame oil, and ginger in a small bowl. Drizzle over squash, and garnish with green onion.

Per 1-cup serving: 62 cal.; 1 gram prot.; 2 grams total fat (<1 gram sat. fat); 11 grams carb.; 0 mg chol.; 105 mg sod.; 2 grams fiber; 4 grams sugars

Found:Vegetarian Times October 2011

Black Bean Burgers

Black Bean Burgers
Makes 6-8 patties

1 15-ounce can black beans (or 1 1/2 cups if cooking from scratch), rinsed and drained
1/2 cup quick-cooking rolled oats (not instant)
1/2 cup whole-wheat bread crumbs
4 tablespoons finely chopped onions
4 tablespoons finely chopped carrots
4 tablespoons finely chopped mushrooms
2 garlic cloves, minced
2 teaspoons nutritional yeast
1 teaspoon ground cumin
1 tablespoon soy sauce
1 tablespoon vegetarian Worcestershire sauce
1 teaspoon liquid smoke
1/4 teaspoon cayenne pepper
salt, to taste
black pepper, to taste


1. Mash beans with fork or potato masher, leaving some texture. Add all remaining ingredients and mix with your hands. It will be very thick. Form into 6 to 8 patties.

2. Lightly spray a frying pan with nonstick spray or wipe lightly with oil. On medium high-heat, brown patties on both sides.

Nutrition Information | Per serving (1 patty)

calories: 186; fat: 1.4 g; saturated fat: 0.2 g; calories from fat: 6.1%; cholesterol: 0 mg; protein: 10.3 g; carbohydrates: 34.3 g; sugar: 1.6 g; fiber: 11.7 g; sodium: 288 mg; calcium: 87 mg; iron: 3.3 mg; vitamin C: 2 mg; beta-carotene: 428 mcg; vitamin E: 0.1 mg

Found: Food for Life instructor Delisa Renideo of

Butternut Squash Lasagna

Butternut Squash Lasagna
Vegan; Serves 6

When I made this, I added crushed red peppers to the puree-I just can't seem to remember how much I added. So, to be safe add what you like (maybe no more then 1 Tbs.)..... It was bland if you didn't add the crushed red pepper. With some modifications I've changed this recipe to be vegan. Adapted from Vegetarian Times April 2006. This is one of Bruce's favorites!

2 12-oz. pkg. frozen butternut squash purée, thawed, or 4 cups fresh butternut squash purée
1 1/2 tsp. salt
1/2 tsp. dried rubbed sage
1/2 tsp. ground black pepper
1 package of firm tofu, with the liquid pressed out
1/2 cup grated vegan Parmesan cheese, or nutritional yeast
1-2 Tbs. crushed red pepper
8 short no-cook lasagna noodles (about 7x4 inches)


To make Fresh Butternut Squash Purée:

1. Preheat oven to 400°F. Place 2 whole butternut squash (about 2 lb. each) on baking sheet, and bake, turning occasionally, about 1 hour, or until very tender when pierced with tip of paring knife. Let squash cool enough to handle.

2. Halve each squash lengthwise. Scoop out and discard seeds. Scrape flesh into food processor and purée until smooth.

To make Lasagna:

3. Preheat oven to 400°F. Combine squash purée, 1 tsp. salt, sage, and 1/4 tsp. pepper in medium bowl; mix well. Combine tofu, 1/4 cup Parmesan, 1/2 tsp. salt and 1/4 tsp. pepper in second bowl, and mix well.

4. Coat 8x8-inch baking dish with cooking spray. Place 2 noodles in bottom of dish, overlapping slightly. Spread half of squash mixture over noodles. Layer 2 more noodles on top, and spread with half of tofu mixture. Repeat layers—noodles, squash, noodles, tofu—then sprinkle with remaining 1/4 cup Parmesan.

5. Cover baking dish with foil. Bake 45 minutes, remove foil, and bake 20 to 25 minutes more, or until golden on top. Let stand 5 to 10 minutes before serving.

Nutritional Information

Per Serving: Calories: 265, Protein: 15g, Total fat: 8g, Saturated fat: 4g, Carbs: 34g, Cholesterol: 28mg, Sodium: 774mg, Fiber: 4g, Sugars: 1g

Home-Style Squash and Pinto Beans

Home-Style Squash and Pinto Beans
Makes 4 servings; Vegan

1/4 cup vegetable broth (or more, as needed, for sautéing)
1/2 cup diced onion
2 teaspoons minced seeded jalapeño pepper
2 garlic cloves, minced
1 cup sliced yellow squash (1/2-inch thick)
1 cup sliced zucchini (1/2-inch thick)
**1 cup sliced patty pan squash (1/2 inch thick-I added this to the origianl recipe)
1/2 cup fresh or frozen corn kernels (I omitted)
1 16-ounce can pinto beans, drained, or 1 1/2 cups cooked pinto beans
1 14.5-ounce can diced tomatoes, undrained, or 1 1/2 cups freshly chopped tomatoes plus 1/2 cup tomato juice, water, or vegetable broth
3 fresh thyme sprigs
2 cups cooked brown rice, couscous, or pasta

1. Heat broth in a large skillet over medium-high heat. Add onion, jalapeño, and garlic and sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes and their liquid, and thyme. Cover, reduce heat, and simmer 10 minutes.

2. Discard thyme. Serve over rice.

NOTE: Spoon leftovers into a dish and let them cool to room temperature. Cover and refrigerate for up to two to three days.

Veggies, rice, and beans make this all-American dish a welcome guest after a hard day. This recipe contains 12 grams of fiber and less than two grams of fat. Serve with a salad and fruit wedges.

Per serving (1/4 of recipe): 268 Calories; 1.9 g Fat; 0.3 g Saturated fat; 6.4% Calories from Fat; 0 mg Cholesterol; 11.6 g Protein; 53.6 g Carbohydrates; 5.6 g Sugar; 11.9 g Fiber; 323 mg Sodium; 91 mg Calcium; 3.4 mg Iron; 14.9 mg Vitamin C; 270 mcg Beta-Carotene; 1.6 mg Vitamin E

This recipe is from the NEW BOOK

Found: The Cancer Project

Roasted Spaghetti Squash

Roasted Spaghetti Squash
Vegan or Vegetarian; Serves 4

1 spaghetti squash
4 Tbs. olive oil (divided)
3 Tbs. lemon juice
1/4 cup parsley, chopped
1 Tbs. Parmesan cheese; or nutritional yeast
salt and red pepper flakes to taste

1. Heat oven to 425 degrees F. Drizzle 1 halved, seeded spaghetti squash with 1 Tbs. olive oil. Roast until tender, about 40 minutes.

2. Once cool, scrape flesh with a fork and toss with 3 Tbs. olive oil, lemon juice, parsley and Parmesan cheese or nutritional yeast. Season with salt and red pepper flakes to taste. Serve and enjoy!

Per Serving: 200 cal.; 15 grams fat (3 grams sat. fat); 0 mg chol.; 16 grams carbs.; 130 mg. sod.; 2 grams prot.; 3 grams fiber

Found: Whole Living October 2011

Low-Fat Pasta Salad

Low-Fat Pasta Salad
Makes 6-8 servings; Vegan

This is a great recipe to use what is in season and is a great dish to take to potlucks. I used summer/yellow squash and zucchini instead of the olives. Hope you enjoy! Sorry it's really late.....

1 1/2 cup whole wheat bowtie or corkscrew pasta, uncooked
1 cup broccoli, chopped into bite-sized pieces
1 red onion, diced
1 12-ounce can of water-packed artichoke hearts, drained and chopped
1 red or yellow bell pepper, diced
1 1/2 cup cooked cannellini beans
2 tomatoes, seeds removed and diced
1/4 cup sliced black olives
2 tablespoons fresh basil, chopped
1/2 cup fat-free Italian salad dressing
Salt and pepper to taste


Cook the pasta according to package directions. Drain and allow to cool.

Lightly steam the broccoli, until just tender.

In a large bowl, toss together the pasta, broccoli, and remaining ingredients and season to taste with salt and pepper.

Allow to marinate in the refrigerator one to two hours before serving. Toss again before serving.

Nutrition Information | Per serving (1/6 of recipe)

calories: 367; fat: 3 g; saturated fat: 0.6 g; calories from fat: 6.8%; cholesterol: 0mg; protein: 16.6 g; carbohydrate: 70.3 g; sugar: 8.1 g; fiber: 13.3 g; sodium: 553 mg; calcium: 112 mg; iron: 5.2 mg; vitamin C: 52 mg; beta-carotene: 837 mcg; vitamin E: 2 mg

Recipe from Food for Life instructor Kay Kitchens

Cucumber Gratin

Cucumber Gratin
Serves 6; Vegetarian (Vegan)

This dish takes the inspiration from Julia Child's recipe for baked cucumbers in Mastering the Art of French Cooking.

I used a mix of fresh and dry herbs. So, use what you find in your pantry before buying the fresh stuff or if you have it fresh from your garden-Even better!

2 Tbs. unsalted butter (use vegan margarine/butter)
2 English cucumbers or 3 garden cucumbers, peeled, halved, seeded, and cut into 2-x1/2 inch strips (about 4 cups)
3/4 tsp. salt
1/8 tsp. sugar
1/4 cup chopped fresh chives
2 tsp. chopped fresh tarragon
1 tsp. coarsely chopped fresh dill
1 tsp. grated lemon zest
1/3 cup panko breadcrumbs
1/4 cup grated Parmesan cheese (use vegan Parmesan cheese)

1. Preheat oven to 375 F. Melt butter in saucepan over medium heat. Cook 3 minutes, or until beginning to brown.

2. Toss cucumbers in 13 x 9 inch baking dish with 1 Tbs. brown butter, salt, and sugar. Bake 25 minutes.

3. Remove dish from oven, and preheat the broiler. Add chives, tarragon, dill, and lemon zest to cucumbers, and toss to coat. Season with pepper, if desired.

4. Stir together breadcrumbs, Parmesan, and remaining 1 Tbs. brown butter in bowl. Sprinkle breadcrumb mixture over cucumbers. Broil 2 minutes, or until crumbs are golden brown.

Per 1/2 Cup Serving: 85 cal.; 2 grams prot.; 6 grams total fat (3 grams sat. fat); 7 grams carb.; 13 mg chol.; 355 mg sod.; <1 gram fiber; 2 grams sugar

Found:Vegetarian Times-September 2011

Toasted Panzanella

Toasted Panzanella
Vegan; Serves 4

This hearty bread salad is ideal for picnics and cookouts because the longer it sits, the better it gets. Try making it with colorful heirloom tomatoes.

Ingredient List

1 small loaf French bread, cut into 1-inch cubes (about 4 cups)
1/4 cup olive oil
3 cloves garlic, minced (about 1 Tbs.)
1 1/2 lb. tomatoes, diced (about 3 1/2 cups)
1 medium-size cucumber, peeled, seeded and diced (about 1 cup)
1 small red onion, thinly sliced (about 1/2 cup)
1/4 cup green olives, pitted and coarsely chopped
1/4 cup basil, cut into thin ribbons
2 Tbs. red wine vinegar
2 tsp. capers, drained and coarsely chopped
1 tsp. sugar
1/2 tsp. lemon zest


1. Preheat oven to 350°F. Spread bread cubes on baking sheet. Bake 15 to 20 minutes, or until golden brown.

2. Heat oil in small saucepan over medium-low heat. Cook garlic 2 minutes, or until fragrant.

3. Place all remaining ingredients in large serving bowl. Add olive oil mixture, and toss to coat. Season to taste with salt and pepper. Let stand 20 minutes to allow flavors to develop. Adjust seasonings if necessary, and serve.

Nutritional Information

Per SERVING: Calories: 260, Protein: 4g, Total fat: 14g, Saturated fat: 2g, Carbs: 29g, Cholesterol: mg, Sodium: 266mg, Fiber: 4g, Sugars: 7g

Found: Vegetarian Times July 2006

Pet Parents Beware

As I was reading the news off the internet, I came across this story. In one of my earlier posts, you’ll see where I talk about the recalls of dog food (and toys) made in China. Well, here we go again (not that there have been any recalls). Canyon Creek Ranch and Waggin’ Train brands produced under the parent company Nestle Purina PetCare Co., and Milo’s Kitchen Home-Style Dog Treats produced under the parent company of Del Monte Corp., have been linked to 900 dogs deaths since 2007. Yet there hasn’t been a recall done regarding these products.

According to Waggin’ Trains website:
“Waggin' Train Chicken Jerky Tenders are a wholesome, healthy treat for your dog. They are made with premium chicken breast filets and have only two main ingredients: natural chicken filets, and glycerin (a natural preservative to retain moisture and texture). These high-protein, low-fat treats are slow-baked to seal in the natural flavors for a healthy and wholesome snack. Chicken jerky treats are popular because they are a high-quality, great-tasting treat that dogs love.”
“These treats are made in China at facilities that are modeled after U.S. Department of Agriculture standards for quality and safety. In China, dark meat chicken is more popular with consumers than white meat chicken, and so the supply of quality, white meat chicken used in our products is more readily available for dog treats. The factories are under stringent safety and sanitary guidelines and monitored by a dedicated team of quality control inspectors, who are in the plants where the products are being produced. The benefit to our consumers is a premium dog treat at an affordable price.”

Petitions have been started by these heartbroken and outraged pet parents (Please sign below, started by Terry on A Facebook page has been created Animal Parents Against Pet Treats and Food Made in China with more and more pet parents sharing their heartbreaking stories, but all of this still doesn’t bring back their lost family members and friends.

As a pet parent myself, I can only speak for me, and never pass judgment. When Made In China has had a proven track record of toxic products and our USDA has deemed “Pink Slime” safe to consume; I make it a point to check out the products I’m purchasing. We as consumers must ask the questions and not give the companies our money, if we don’t get the right answers. Make the time to make your treats for our four legged furry babies. IT does take time, but you have the control over the ingredients, and the treats become Made With Love instead of the scary Made In China. My heart goes out to all of the pet parents and families that have lost a loved one due to the negligence of corporations out to make money for them and their stock holders instead of making quality products for consumers.

A question I ask myself is: If this is a wholesome treat with simple ingredients, why does it need to be made in China?

Peppers, Spinach and Vegan Italian Sausage

Peppers, Spinach and Vegan Italian Sausage
Vegan, 15 minutes, Serves 2

So, after I left the Circus Demo last night, Bruce lets me know that he still hadn't eaten dinner yet. Well I hadn't and driving in from Woodland Park, CO to the Springs, put me home (to his place at 8:30pm). So needing something very quick and filling, this is what I made... While the sausage is cooking-mince the garlic and slice the peppers. Some good alternatives to the spinach is swiss chard or arugula. Use what you have and what is at the Farmers Markets! Happy Summer Everyone!

1 orange bell pepper, sliced and seeded
2 cups of fresh spinach
2 Italian sausage links, sliced in 1" rounds (I used tomato and basil)
1 clove of garlic, minced
2 Tbs. of olive oil, enough to coat the pan (if you're watching your oil intake, use vegetable broth)
1/4 teaspoon of oregano
1/4 teaspoon of garlic and bell pepper seasoning (or what you have on hand, thyme or rosemary are good)

1. Heat oil in a pan over medium heat and add the sausage. After mincing the garlic, and that to the pan. Saute for about 2-3 minutes and add peppers for another 5 minutes. Add oregano and seasoning of choice, and saute until fragrant, about 1 minute. Once peppers are tender, add the spinach with 2 Tablesoops of water and fold into the pan until wilted, about 1-2 minutes.

Serve warm, and enjoy with some crusty bread and vegan spread.

Carson & Barnes Circus Demo

Yesterday, when I got off from work I participated in The Carson and Barnes Circus Demo. For those who don’t know what this is about, I’m an activist at heart and use my voice to speak up for those who can’t; from animals to the environment, women’s rights and abused neglected children. I’ve got a strong background in pet adoptions and have worked with abused and neglected kids at a long term care residential treatment center (RTC). One could say that I’m passionate about what I do, and one would be right…

Going back to the circus demo, I have to admit that this was one of the better ones I’ve been to. Small, with about 4 people showing up to use their voice, to show that they care and know, and are the change that they want to see in the world. In San Antonio, TX, a person holding up their sign is usually met with arguments more than a person stopping and asking about the why and the how.

Last night, the majority were positive responses and there were 2 negative responses; including a middle age man, overweight giving us the finger. Well what I would like to tell this man is, while we may not agree and if you want to insult us that is your choice. However, that shows your lack of maturity and please, do the gesture right!

It doesn’t matter if the group is large or small; when you use your voice to speak up for those that are abused (whatever cause) there is a sense of liberation. One leaves the peaceful demonstration or event more empowered and feeling like there is a difference being made. While I can’t keep elephants out of the circus yet, the more of the public that learn about what happens behind the scenes and stop going is a victory that continues. Someday, I hope that animals of all sorts are able to be free from the torture of electric prods and get to remain being animals; that they will no longer be exploited for entertainment, experiments, or robbed of their offspring. Until that day comes, I will continue to use my voice.

Thursday, May 24, 2012

Apple-Almond Quinoa

Apple-Almond Quinoa

Since apples are in abundance during the fall season, why not take advantage of this versatile fruit?


1 cup quinoa
1 3/4 cup water
2 to 3 tablespoons olive oil
1/2 medium onion, chopped
1/2 cup carrots, peeled and shredded
1 Granny Smith apple or apple of choice, unpeeled and cubed
1/2 teaspoons cinnamon
4 tablespoons sliced almonds, lightly toasted
1 teaspoon palm sugar or your favorite sweetener
1/2 teaspoon sea salt
Dash of pepper


1. Rinse quinoa well and add to pot along with water. Heat to boiling and reduce to a very low simmer. Cook until liquid evaporates, about 15 to 20 minutes. Don’t stir while cooking.

2. Sauté onions and carrots in pan with olive oil on medium heat, stirring occasionally. After about 5 minutes, add apples and more oil if needed. Cook until tender. Stir in cinnamon, almonds and palm sugar.

3. Mix quinoa with apple mixture. Season with salt and pepper to taste.

Serves 4 to 6. Cooking time 30 minutes.

Read more:

Quinoa and Sweet Potato Salad

Quinoa and Sweet Potato Salad
Serves 4; Vegan

1 cup dry quinoa
2 cups vegetable stock
1 large sweet potato, diced
2 Tbsp. olive oil, divided
Black pepper and sea salt, to taste
Dash of cayenne pepper
2 tsp. organic lemon juice

1. Preheat the oven to 350°F.

2. Place the quinoa and vegetable stock in a medium saucepan and bring to a boil over medium heat. Reduce the heat to low and simmer until the stock is absorbed. Transfer to a bowl and let cool.

3. Coat the diced sweet potatoes with 1 Tbsp. of the olive oil and the pepper, salt, and cayenne. Transfer to a sheet pan and roast until crisp. Remove from the oven and let cool.

4. In a medium-sized mixing bowl, combine the lemon juice and the remaining 1 Tbsp. of olive oil. Season with the salt and pepper. Stir in the diced sweet potatoes and the quinoa and serve.

Found on PETA's website

Spaghetti Squash with Orange Gremolata

Spaghetti Squash with Orange Gremolata
Serves 4; Vegan; 30 minutes or fewer; Gluten Free

In light of fall being here, I found some great recipes for the varieties of squash... Here is one of them. For a show stopper, I use the squash as the serving dish....

Gremolata, an Italian condiment made from lemon zest, parsley, and garlic gets a sweet-and-sour makeover here with orange zest and balsamic vinegar.

1/4 cup finely chopped red onion
1/4 cup balsamic vinegar
1 large spaghetti squash (3 1/2 lb.)
1/3 cup finely chopped parsley leaves
2 tablespoons olive oil
2 cloves of garlic, minced (2 teaspoons)
1 teaspoon brown sugar
1/2 teaspoon grated orange zest
1/2 teaspoon salt
1/3 cup roasted, unsalted pistachios, shelled and chopped

1.) Toss red onion and balsamic vinegar in a small bowl. Let stand 10 minutes.

2.) Pierce spaghetti squash in several places with a sharp knife. Microwave 7 minutes on high power. Turn, and microwave 7 to 9 minutes more, or until squash gives sightly when pressed. (Cooking time will vary according to your microwave's wattage.) Cool 10 minutes.

3.) Whisk parsley, olive oil, garlic, brown sugar, orange zest, and salt into balsamic vinegar mixture.

4.) Half squash lengthwise carefully (it will give off steam), and remove seeds. Scrape flesh with a fork into a large bowl. Combine with parsley mixture and chopped pistachios. Season with salt and pepper.

Per serving: 212 cal.; 4 grams of prot.; 12.5 grams total fat (1.5 grams sat. fat); 24 grams of carbs.; 0 mg chol.; 488 mg sod.; 5 grams of fiber; 11 grams of sugars.

Found in Vegetarian Times-November/December 2008

Banana or Mango Lassi

Banana or Mango Lassi

Lassi is a sweet and spicy beverage from India that traditionally is made with yogurt. This dairy-free version is delicious and makes a wonderful breakfast or snack.


Makes 3 servings

2 cups fortified plain or vanilla soy- or rice milk
1 frozen or fresh banana, or 1 small ripe mango, peeled and cut into chunks
3 pitted dates, chopped
1 teaspoon ground cardamom
1/4 teaspoon black pepper


Combine all ingredients in blender and process until very smooth and creamy. Serve cold.

Tip: Lassi is best served well chilled. If the nondairy milk and fruit are cold, you can serve at once. If they are room temperature, the lassi will taste best if it is chilled in the refrigerator for at least 30 minutes before serving.

Per serving (3/4 cup): calories: 135; fat: 2.6 g; saturated fat: 0.4 g; calories from fat: 17.3%; cholesterol: 0 mg; protein: 5.8 g; carbohydrates: 24.4 g; sugar: 13.1 g; fiber: 3.3 g; sodium: 85 mg; calcium: 188 mg; iron: 1.8 mg; vitamin C: 3.7 mg; beta-carotene: 11 mcg; vitamin E: 2 mg

Recipe by Jo Stepaniak found in Breaking the Food Seduction by Neal Barnard, M.D.

Healthy Kung Pao Tofu

Healthy Kung Pao Tofu
Serves 4; Vegan

Happy New Year to everyone!


1 14-ounce package extra-firm water-packed tofu, rinsed
1/2 teaspoon five-spice powder, divided (see Shopping Tip)
1 tablespoon canola oil
1/2 cup water
3 tablespoons oyster-flavored
1/2 teaspoon cornstarch
12 ounces broccoli crowns, trimmed and cut into bite-size pieces (4 cups)
1 yellow bell pepper, cut into 1/2-inch dice
1 red bell pepper, cut into 1/2-inch dice
1 tablespoon minced fresh ginger
1 tablespoon minced garlic
2 tablespoons unsalted roasted peanuts
2 teaspoons hot sesame oil, (optional)

1. Pat tofu dry and cut into 1/2-inch cubes. Combine with 1/4 teaspoon five-spice powder in a medium bowl.

2. Heat canola oil in a large nonstick skillet over medium-high heat. Add tofu and cook, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer to a plate.

3. Meanwhile, whisk water, oyster sauce, cornstarch and the remaining 1/4 teaspoon five-spice powder in a small bowl. Add broccoli, yellow and red bell pepper to the pan and cook, stirring occasionally, until beginning to soften, about 4 minutes. Add ginger and garlic and cook, stirring, until fragrant, about 30 seconds.

4. Reduce heat to low, add the oyster sauce mixture and cook, stirring, until thickened, about 30 seconds. Return the tofu to the pan along with peanuts and stir to coat with sauce; stir in hot sesame oil (if using).

Shopping tips: Be sure to use “oyster-flavored” sauce (it’s oyster-free) to make this vegetarian; can be found in the Asian-food section or at Asian markets. Five-spice powder is a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns. Look for it in the spice section or with other Asian ingredients.

Per 1 cup serving: 197 calories; 11 g fat (2 g saturated fat, 4g mono unsaturated fat); 0 mg cholesterol; 16 g carbohydrates; 12 g protein; 5 g fiber; 622 mg sodium; 517 mg potassium.
Nutrition bonus: Vitamin C (230% daily value), Vitamin A (40% dv), Calcium & Folate (25% dv).
Exchanges: 2 vegetable, 1 plant-based protein, 2 fat.Carbohydrate servings: 1.


Mixed Vegetable Masala

Mixed Vegetable Masala
Serves 4; Vegan; Gluten Free
Prep. Time 15 minutes; Cook Time 40 minutes

This Indian-style stew gets spicier as it sits, so if you prefer milder flavors, serve it immediately.

This will help keep you warm on a cold day (plus can help boost your immune system with the benefit of cayenne).

1 1-inch piece fresh ginger, sliced
2 cloves of garlic, peeled
1 15-oz. can diced tomatoes
1/2 tsp. cayenne pepper
2 Tbs. canola or vegetable oil
1 medium onion, chopped (1 cup)
1 small yellow bell pepper, diced (1 cup)
2 medium boiling potatoes, peeled and cubed (1 cup)
2 medium carrots, sliced (1 cup)
1 1/2 tsp. garam masala
1/2 tsp. chili powder
2 cups cauliflower florets (3/4 lb.)
1/2 cup light coconut milk

1.) Pulse ginger and garlic in food processor until finely chopped. Add tomatoes with juice and cayenne pepper, and pulse until combined. Set aside.

2.) Heat oil in a saucepan over medium heat. Add onion and bell pepper, and saute for about 10 minutes or until softened. Stir in potatoes, carrots, garam masala, and chili powder. Cover, reduce heat to medium-low, and cook for 10 minutes, stirring occasionally.

3.) Add cauliflower, tomato mixture and 1/2 cup water. Simmer for 20 minutes. Remove from heat, and stir in coconut milk. Season with pepper.

Per serving: 200 cal.; 4 grams prot.; 10 grams total fat (2 grams sat.); 26 grams carbs.; 0 mg. chol.; 465 mg. sod.; 6 grams fiber; 10 grams sugar

Vegetarian Times: November/December 2008

Artichoke-Potato Medley

Artichoke-Potato Medley
Vegan; Serves 6; Gluten Free; 30 Minutes

TO date this has been viewed 484 times on the San Antonio blog!

For extra color, use a combination of potato varieties and serve on a bed of arugula or watercress.

1 lb. small red potatoes, quartered
2 10-oz. boxes frozen artichoke hearts, thawed
1 1/2 Tbs. olive oil
1/2 cup pitted kalamata olives, chopped
3 cloves garlic, minced (4 tsp.)
3 Tbs. chopped parsley
2 Tbs. lemon juice
2 tsp. grated lemon zest
3/4 tsp. sweet or smoked paprika

1. Bring potatoes to a boil in a large pot of salted water. Reduce heat to medium-low and simmer 5 minutes, or until potatoes are just tender. Drain.

2. Return potatoes to saucepan; heat over high heat with artichokes and oil. Cook 5 minutes, or until vegetables start to brown, stirring occasionally. Add olives, garlic, parsley, lemon juice, lemon zest, and paprika. Season with salt and pepper, if desired. Cook 5 minutes more, or until fragrant and heated through. Serve garnished with chopped eggs, if using.

Per 1-cup serving: 171 cal.; 4 grams prot.; 7 g total fat; 1 grams sat. fat; 24 grams carb.; 0 mg. chol.; 231 mg. sod.; 7 grams fiber; 1 grams sugars

Found in Vegetarian Times-June/July 2009

Pear-Almond Quinoa

Pear-Almond Quinoa
Vegan; 30 minutes or fewer

This vegetarian quinoa dish is full of pears, cinnamon and almonds and adds a fun twist to your quinoa. It makes for a nice gluten-free breakfast cereal or for a savory side dish that goes well with a salad. Very comforting and delicious!


1 cup quinoa
1 cup water
3/4 cup ginger juice
2 to 3 tablespoons olive oil
1/2 medium onion, chopped
1/2 cup of dried fruit (I used a combination of dates, currents and raisins)
2 pears, unpeeled and cubed
1 teaspoon cinnamon
4 tablespoons sliced almonds, lightly toasted
1/2 teaspoon sea salt
pepper to taste


1. Rinse quinoa well and add to pot along with water. Heat to boiling and reduce to a very low simmer. Cook until liquid evaporates, about 15 to 20 minutes. Don’t stir while cooking.

2. Sauté onions and dried fruit in pan with olive oil on medium heat, stirring occasionally. After about 5 minutes, add pears and more oil if needed. Cook until tender. Stir in cinnamon, and almonds.

3. Mix quinoa with pear mixture. Season with salt and pepper to taste.

Serves 4 to 6.

Smothered Cajun-spiced Squash

Smothered Cajun-spiced Squash
Serves 8; Vegan

Fat Tuesday Style Meatless Monday Recipe

1/4 cup plus 1 Tbs. olive oil, divided
1 clove of garlic, minced (1 tsp.)
2 butternut squash, quartered and seeded, each quarter halved
2 Tbs. plus 8 tsp. Cajun seasoning, or more to taste, divided
4 large onions, halved and sliced (8 cups)
4 medium red or green bell peppers, quartered and sliced (2 cups)
8 large celery ribs, sliced on the bias (2 cups)
5 Tbs. flour
1 1/2 Tbs. cider vinegar

1. Preheat the oven to 350 degrees. Combine 1 Tbs. oil and garlic in a small bowl. Brush garlic-oil mixture over butternut squash pieces, and place on baking sheet. Sprinkle each squash piece with 1/2 tsp. Cajun seasoning, and season with salt and pepper, if desired. Bake 45 minutes to an hour, or until squash pieces are tender enough to easily pierce with fork.

2. Meanwhile, heat remaining 1/4 cup oil in large skillet over medium heat. Add onions, bell peppers, and celery, and cook 20 to 25 minutes, or until vegetables are soft and beginning to brown, stirring occasionally.

3. Stir flour into onion mixture, and cook for 1 minute, or until flour begins to brown, stirring constantly. Stir in vinegar, remaining 2 Tbs. Cajun seasoning, and 6 cups of water. Season with salt and pepper, if desired. Reduce heat to medium-low, and simmer 20 minutes, or until sauce has thickened, stirring occasionally.

4. To Serve: Place 2 squash pieces on plate. "Smother" with 1 cup onion mixture.

Per Serving: (2 squash and 1 cup onion mixture) 201 cal.; 3 grams prot.; 9 grams total fat (1 gram sat fat); 30 grams carbs.; 0 mg chol.; 976 mg sod.; 6 grams fiber; 9 grams sugar

Found in Vegetarian Times-Feb. 2009

Polenta Casserole With Seitan

Polenta Casserole With Seitan
Vegan; Serves 6

To date, this has been viewed 138 times on the SA blog!

This dish is elegant, delicious, and satisfying–great for brunch. Because it incorporates a grain, vegetables, and seitan, it’s a complete meal. A nice side of greens would make it absolutely perfect.

1 1/2 cups polenta or cornmeal or 1 cup millet
1 medium-size head cauliflower cut in large pieces
1 cup peas, fresh or frozen and thawed
2 pinches fine sea salt
1 (8-ounce) package seitan, sliced
Kernels from 2 ears corn or 1 cup thawed frozen kernels (organic)
6 asparagus spears, cut into 1-inch pieces
1 1/2 teaspoons roasted sesame tahini
1/3cup soy milk
1 1/2 tablespoons shoyu plus more for sprinkling on top
2 teaspoons umeboshi vinegar
1/4 cup chopped fresh parsley
Fresh basil leaves for garnish

1. Place the polenta or millet in a large pot. Add the cauliflower, peas (if using fresh), salt, and 5 cups water (add just 3 cups if using the millet). Bring to a boil, reduce the heat, cover, and simmer the polenta for 30 minutes (cook for 25 minutes if using the millet). Polenta must be stirred frequently as it cooks to prevent it from sticking or becoming lumpy, but you don’t need to stir millet.

2. Preheat the oven to 350 degrees. Lightly oil an 8×8 casserole dish.

3. While the cauliflower mixture cooks, arrange the sliced seitan in the casserole dish. Layer the corn kernels on top, and then add the asparagus.

4. Remove the polenta mixture from the heat. Add the tahini, soy milk, shoyu, and umeboshi vinegar, and mash with a potato masher or fork until the mixture resembles mashed potatoes. Add the chopped parsley and peas (if using frozen) and mix well.

5. Spoon the mashed mixture into the casserole dish over the vegetables, and smooth the top. Poke a few small holes in the surface, and sprinkle with a little extra shoyu (this makes the top crispy).

6. Bake for 30 to 40 minutes. Let the casserole cool for 15 minutes before cutting into squares. Garnish with the basil, and serve.

From The Kind Diet by Alicia Silverstone

Orange-Chipotle Glazed Tofu

Orange-Chipotle Glazed Tofu
Serves 6; Vegan

Want tofu to look gorgeous? Give it a spicy glaze that will make it shine on the plate. For added flair, sprinkle the rim of the plate with chipotle powder or chili powder, if desired.

I serve this on a bed of spinach and brown rice.

Ingredient List
1 cup fresh orange juice
1/4 cup maple syrup
2 Tbs. rice vinegar or cider vinegar
2 tsp. minced seeded chipotle chile in adobo sauce, drained, plus 2 tsp. adobo sauce
1/4 tsp. salt
2 14-oz. pkgs. extra-firm tofu, drained and patted dry
1 Tbs. vegetable oil


1. Whisk together orange juice, maple syrup, vinegar, chipotle chile, adobo sauce, and salt in small bowl. Cover, and chill.

2. Cut each piece of tofu crosswise into 8 slices, each about 1/2-inch thick. Place tofu in large shallow glass dish. Add 1/2 cup orange juice mixture and oil to tofu, and turn to coat. Cover, and refrigerate at least 30 minutes or up to 8 hours, turning from time to time. Reserve remaining orange juice mixture, covered, in refrigerator.

3. Preheat broiler. Line large baking sheet with foil, and coat with cooking spray. Place tofu on prepared baking sheet. Combine marinade and reserved orange juice mixture in small saucepan. Bring to a simmer. Cook over medium heat 12 to 15 minutes, or until syrupy. Keep warm.

4. Broil tofu 6 to 8 minutes per side, or until golden, basting occasionally with orange juice mixture. Serve with remaining sauce.

Nutritional Information
Per Serving: Calories: 207, Protein: 14g, Total fat: 9.5g, Saturated fat: 1g, Carbs: 18g, Cholesterol: mg, Sodium: 112mg, Fiber: 2g, Sugars: 12g

Found: Vegetarian Times: June 2008

Maple-Roasted Acorn Squash

Maple-Roasted Acorn Squash
Serves 4

In light of Wold Vegan Day (yesterday). I found this recipe to help bring in the Fall weather. Great as a side dish and with little tweeking, made Vegan!
Adapted from Comfort Food (Taunton Press, 2004).

Hurray for the nutty sweetness and deep nourishment we get from roasted harvest squashes! This ultra-simple recipe practically makes itself, and the results embody all the colors, textures, and flavors of fall. A touch of vegan butter and maple syrup is all it takes to turn this dish into a masterpiece (or you can add optional fresh ginger and pecans to really gild the lily). Anti-oxidants, minerals, and true fall taste.


2 acorn squash
3 tablespoons unsalted butter, softened (use vegan margarine)
1/2 teaspoon kosher salt
4 tablespoons maple syrup
3 teaspoons minced fresh ginger (optional)
4 tablespoons chopped pecans (optional)

1. Preheat oven to 400F. Slice a thin piece off both ends of the squash, including the stem. Cut the squash in half crosswise (perpendicular to the ribs). Scoop out the seeds with a sturdy spoon.

2. Line a pan in which the squash can fit snugly with foil or parchment paper. If you use foil, rub with butter to prevent squash from sticking.

3. Set the squash halves in the prepared baking pan and smear the flesh with the softened butter. Sprinkle with the salt. Drizzle maple syrup over the cut edge of the squash and into the cavity (most of the liquid will pool there) and sprinkle with the ginger, if using.

4. Roast the squash halves until nicely browned and very tender when pierced with a fork, about 1 hour and 15 minutes for a small to medium squash (larger squash may take longer); add the pecans, if using, for the last 10 minutes of cooking. Do not undercook. Serve warm with a spoon.


Spinach-Zucchini Soup

Spinach-Zucchini Soup
Vegan; Gluten Free; 30 minutes or fewer
Serves 6

Ingredient List

1 1/2 Tbs. olive oil
1 large onion, diced (2 cups)
1 medium zucchini, cut into 3/4-inch pieces (2 cups)
2 cups low-sodium vegetable broth
1 1/2 cups cooked white beans, such as cannellini, or 1 15-oz. can white beans, rinsed and drained
4 cups baby spinach (4 oz.)
2 Tbs. lemon juice
2 tsp. grated lemon zest
4 tsp. finely chopped mint leaves


Heat oil in large saucepan over medium heat. Sauté onion 3 to 5 minutes, or until translucent. Add zucchini, and cook 8 minutes more, or until vegetables are well browned. Add vegetable broth and 2 cups water, and bring to a boil. Stir in beans and spinach, and return to a boil. Reduce heat to medium-low, and simmer 5 minutes, or until spinach is wilted. Stir in lemon juice, zest, and mint. Season with salt and pepper, if desired.
Nutritional Information

Per 1-cup serving: Calories: 133, Protein: 6g, Total fat: 4g, Saturated fat: <1g, Carbs: 21g, Cholesterol: mg, Sodium: 189mg, Fiber: 6g, Sugars: 4g

Found: Vegetarian Times- September 2009

Autumn Vegetable Tagine

Autumn Vegetable Tagine
Vegan; Serves 6 (Can be made Gluten Free)

This recipe shows you how to quick-soak dried chickpeas in a pressure cooker in about 5 minutes—a good technique to know because you can use it with any dried bean. When cooking beans, adding a tablespoon of oil to the pressure cooker minimizes foaming. This dish calls for harissa, a North African chile paste available in Middle Eastern markets and some supermarkets. If you can't find harissa, substitute sriracha sauce and 1/4 tsp. each of ground cumin and ground coriander. To make the tagine gluten free, substitute quinoa for the couscous.

Ingredient List

1 cup dried chickpeas, rinsed and drained
2 Tbs. olive oil
1 small onion, chopped (1 cup)
3 cloves garlic, minced (1 Tbs.)
1 medium butternut squash, peeled and cubed (3 1/2 cups)
1 lb. collard greens, coarsely chopped (8 cups)
1 lb. plum tomatoes, seeded and coarsely chopped (2 cups)
1 Tbs. harissa
1 10-oz. pkg. whole-wheat couscous
2 Tbs. chopped cilantro
Lemon wedges, for garnish


1. Combine chickpeas and 4 cups water in pressure cooker; bring to a boil. Lock lid in place. Bring to high pressure over high heat. Reduce heat, and cook 2 minutes. Release pressure using automatic pressure release, or carefully transfer cooker to sink, and run cool water over rim of lid. Remove lid, tilting away from you to let steam escape. Rinse and drain chickpeas. Set aside.

2. Heat oil in pressure cooker over medium-high heat. Add onion and garlic; sauté 3 minutes, or until onion is soft. Add chickpeas and 3 cups water. Lock lid in place. Bring to high pressure over high heat. Reduce heat, and cook 15 minutes. Release pressure using automatic pressure release, or transfer cooker to sink, and run cool water over rim of lid. Remove lid, tilting away from you to let steam escape.

3. Stir in squash and collards. Lock lid in place. Bring to high pressure over high heat. Reduce heat, and cook 5 minutes. Release pressure using automatic pressure release, or transfer cooker to sink, and run cool water over rim of lid. Remove lid, tilting away from you to let steam escape. Stir in tomatoes; cover, and let stand 5 minutes. Stir in harissa. Season with salt and pepper, if desired.

4. Meanwhile, prepare couscous according to package directions. Fluff with fork. Serve tagine over couscous. Sprinkle with cilantro, and garnish with lemon wedges.
Nutritional Information

Per serving (1 1/3 cups tagine; 3/4 cups couscous): Calories: 414, Protein: 16g, Total fat: 8g, Saturated fat: <1g, Carbs: 74g, Cholesterol: mg, Sodium: 142mg, Fiber: 16g, Sugars: 8g

Found: Vegetarian Times Issue: October 2009

Chickpea Salad Romaine Wraps

Chickpea Salad Romaine Wraps
Makes 4 servings; Vegan

1 1/2 cups cooked or canned chickpeas, rinsed and drained
1/2 cup finely chopped or grated carrot
1/2 cup finely chopped celery
3 green onions, chopped
2 to 3 tablespoons fat-free or low-fat vegan mayonnaise
1 tablespoon stone-ground mustard
1/2 teaspoon salt
1/4 teaspoon ground black pepper
4 large romaine lettuce leaves
1 medium tomato, sliced, or 6 to 8 cherry tomatoes, cut in half

1. Coarsely mash the beans with a fork or potato masher, leaving some chunks. Add the carrot, celery, green onions, vegan mayonnaise, mustard, salt, and pepper. Mix well.

2. Place about one-quarter of the mixture on each lettuce leaf. Add one-quarter of the tomato, roll the lettuce around the filling, and serve.

NOTE: Stored in a covered container in the refrigerator, leftover Chickpea Salad Romaine Wrap filling (without the lettuce and tomato) will keep for up to 3 days.

Chickpea Salad Sandwich: Spread one-third of the chickpea mixture on whole-grain bread. Top with the tomato slices, lettuce leaves, and another slice of bread. Makes 3 sandwiches.

Chickpea Salad Pockets: Stuff one-quarter of the chickpea mixture into a pita pocket. Add chopped cucumber, tomato slices, and shredded lettuce. Makes 4 pockets.

Nutrition Information
Per serving (1/4 recipe): 163 calories; 4 g fat; 0.5 g sat. fat; 22% calories from fat; 0 mg cholesterol; 25.6 g carbohydrate; 6.5 g fiber; 3.5 g sugar; 8 g protein; 15.2 mg vitamin C
2555 mcg beta-carotene; 1.2 mg vitamin E; 72 mg calcium; 2.9 mg iron; 525 mg sodium

Recipe from The Cancer Survivor's Guide

Stuffed Shells with Lentil Ragout and Spinach

Stuffed Shells with Lentil Ragout and Spinach

When my sister tried this recipe she really liked it. She omitted the lentils (which takes the place of ground beef), since she couldn't talk her mom (my step-mom) into trying the recipe with them. Just like my mom, sometimes you pick you battles. When you have a picky eater (myself included) you modify recipes to fit your tastes.... Happy eating everyone!

1 small cinnamon stick
1/4 medium-size onion, peeled but left intact, plus 1/2 onion minced
1/2 cup dried brown or green lentils
3 1/2 tsp salt
1/2 package jumbo pasta shells (about 20 pieces)
3 tbsp olive oil
1 medium-size carrot, peeled and diced
1 celery stalk, diced
3 cloves garlic, minced
1/4 cup red wine
1 sprig fresh thyme or 1/2 tsp dried
2 1/2 cups tomato puree
1/4 tsp cayenne
Ground black pepper
4 cups spinach, washed thoroughly, stems removed and finely chopped
Parmesan cheese for garnish (optional)

1. Bring 1 cup water to a boil with cinnamon stick and the intact 1/4 onion in a small saucepan. Add the lentils, cover and lower the heat to low. Cook for 25 minutes. Discard the cinnamon and onion. Add 1/2 tsp of the salt and stir.

2. In a large saucepan, bring 3 quarts of water to a boil. Add the shells and 2 teaspoons of the salt and cook for 12 minutes; the shells will still be a little tacky. Drain and transfer to a baking sheet to cool. Untangle the shells to prevent sticking.

3. Meanwhile, in a large saucepan, heat the oil over medium heat and add the carrot, celery, the minced 1/2 onion, and garlic. Stir and cook until softened, about 8 minutes. Add the wine and thyme, allowing the wine to reduce for about 2 minutes. Add the tomato puree and cayenne, stir to combine, and cook over low heat for 10 to 15 minutes. Add the lentils and cook for an additional 5 to 10 minutes. Add the reamining 1 teaspoon of salt and the black pepper, and taste, adding more as you see fit. Discard the thyme sprig, if using fresh. Stir in the spinach, turn off the heat, and cover.

4. Heat the oven to 350F. Ladle a small amount of ragout into a square or rectangular baking dish. Line up the shells in dish, then with a small spoon, fill each shell with the ragout. Top off the shells with a ladleful of ragout, followed by cheese, if using. Bake for 30 minutes.


Garbanzo Salad Sandwich or "Mock Chickn" Salad Sandwich

Garbanzo Salad Sandwich or "Mock Chickn" Salad Sandwich
Makes 4 sandwiches

Garbanzo beans make a delicious and very nutritious sandwich filling. Bruce likes this with sliced beets (since I added them one day-the beets needed to be eaten). We make ours with sliced tomatoes, sliced beets (the yellow/orange ones) and spinch or lettuce....

1 15-ounce can garbanzo beans, drained
1 stalk celery, finely sliced (I omitted)
1 green onion, finely chopped (I used red onion, about 2 tablespoons)
2 tablespoons Tofu Mayo or other vegan mayonnaise (I make this with the chipotle mayo-see recipe)
1 tablespoon sweet pickle relish
8 slices whole wheat bread
4 lettuce leaves
4 tomato slices

1. Mash garbanzo beans with a fork or potato masher, leaving some chunks. Add sliced celery, chopped onion, Tofu Mayo, and pickle relish.

2. Spread on whole wheat bread and top with lettuce and sliced tomatoes.

Per sandwich: 268 calories; 12 g protein; 48 g carbohydrate; 4 g fat; 7 g fiber; 348 mg sodium; calories from protein: 17%; calories from carbohydrates: 69%; calories from fats: 14%<

Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.


Cashew Nut Roast With Herb Stuffing

Cashew Nut Roast With Herb Stuffing
Vegan; Serves 8

Serve with a colorful salad!

For the Roast:
1 cup margarine
2 large onions, finely chopped
3 cups unroasted cashews
1 1/2 cups white bread, crusts removed (I used oat bread)
3 large cloves of garlic
1 cup water or vegetable stock
salt and pepper
2 Tbsp. lemon juice

For the Stuffing:
3 cups bread crumbs
1 cup margarine
2 small onions, grated
1/2 Tsp. each thyme and majoram
3 Tbsp. parsley, chopped

1. Preheat oven to 400°F and line a greased 1-lb. loaf pan with a long strip of greased nonstick paper.

2. Melt margarine in a medium-sized saucepan, add the onion and sauté until tender. Remove from heat.

3. Grind the cashews in a food processor with the bread and garlic and add to the onion, together with the water or stock, salt, pepper, nutmeg, and lemon juice, to taste.
Mix all stuffing ingredients together.

4. Put half the cashew mixture into the prepared pan, top with the stuffing, then spoon the rest of the nut mixture on top. Dot with margarine.

5. Stand the pan in another pan to catch drippings and bake for about 30 minutes or until firm and lightly browned (cover the roast with foil if it gets too brown before then).

6. Cool for a minute or two, then slip a knife around the sides, turn roast out, and strip off the paper.

Found: PETA

Sweet Potatoes with Coconut, Pomegranate and Lime

Sweet Potatoes with Coconut, Pomegranate and Lime
Vegan; 15 min. prep.; 45 min. bake time

Happy New Year Everyone! From my family to yours we wish you a safe and wonderful holiday!

In honor of the holiday I chose this recipe because of all of the beautiful jewel tones.....

4 medium sweet potatoes
1/2 cup light coconut milk (divided)
1/4 cup toasted unsweetened coconut flakes
2 Tablespoons chopped cilantro
1 cup pomegranate seeds
2 limes cut into wedges
Kosher salt or sea salt (optional)

1. Preheat oven to 400 F. Arrange sweet potatoes, pricked with a fork, on rimmed baking sheet and roast until tender, about 45 minutes. Let cool slightly. To toast coconut flakes: heat a pan on medium heat and toss in flakes, stirring until they turn golden and become fragrant.

2. Slice tops and mash sweet potatoes with a fork. Divide coconut milk, toasted coconut flakes, cilantro and pomegranate seeds among the sweet potatoes.

3. Season with salt if using. Garnish with additional sprigs of cilantro and serve with lime wedges.

Per Serving: 272 cal.; 8 grams sat. fat; 1 gram unsat. fat; 0 mg chol.; 44 grams carbs.; 58 mg sod.; 5 grams prot.; 9 grams fiber.

Found: Whole Living December 2010

Vegetable Paella

Vegetable Paella

3 1/2 cups vegetable broth, divided
1 large onion, chopped
2 garlic cloves, chopped
1 medium green or red bell pepper, seeded and chopped
1 1/2 cups dry brown rice
1 teaspoon saffron
1/4 teaspoon crushed red pepper
1 15-ounce can artichoke hearts, drained, or 1 8-ounce package frozen artichoke hearts
1 cup fresh or frozen green peas
1 15-ounce can kidney beans, drained
kosher or sea salt, to taste
freshly ground black pepper, to taste

Heat 1/2 cup broth in a heavy skillet over medium-high heat. Add onion, garlic, bell pepper, and rice and sauté for 5 minutes.
Add remaining 3 cups broth, saffron, and crushed red pepper. Bring to a boil, cover, and cook over low heat for 45 minutes. Add artichoke hearts, peas, and beans. Cover and cook for an additional 10 minutes, until rice is tender. Season with salt and black pepper.

Nutrition Information
Per serving (1/6 of recipe): 302 calories; 2 g fat; 0.4 g saturated fat; 5.4% calories from fat; 0 mg cholesterol; 11.4 g protein; 61.7 g carbohydrate; 6.1 g sugar; 14.3 g fiber; 945 mg sodium; 61 mg calcium; 2.6 mg iron; 23.3 mg vitamin C; 315 mcg beta-carotene; 0.3 mg vitamin E

Recipe from The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D. and Robyn Webb

Tempeh Sloppy Joes

Tempeh Sloppy Joes
Makes 4 servings

1 cup water, divided
1 small onion, chopped
1 green bell pepper, seeded and chopped
1 8-ounce package tempeh, crumbled into small pieces
1 8-ounce can tomato sauce
2 tablespoons ketchup
1 tablespoon agave nectar
1 tablespoon apple cider vinegar
1 tablespoon vegan Worcestershire sauce
2 teaspoons prepared mustard
1/2 teaspoon garlic powder
4 multigrain hamburger buns

1. Heat 1/2 cup water in skillet. Add onion and bell pepper and sauté until cooked through. Add remaining 1/2 cup water and tempeh. Sauté for 5 to 7 minutes, allowing the tempeh to get well-done.

2. Add tomato sauce, ketchup, agave nectar, vinegar, Worcestershire sauce, mustard, and garlic powder and cook for 15 minutes.

3. Serve on buns.

Note: You can substitute faux meat crumbles, textured vegetable protein (TVP), or even lentils in this recipe.

Nutrition Information

Per serving: 273 calories; 7.9 g fat; 1.6 g saturated fat; 24.5% calories from fat; 0 mg cholesterol; 17.6 g protein; 36.6 g carbohydrate; 14.4 g sugar; 6.3 g fiber; 666 mg sodium; 143 mg calcium; 3.9 mg iron; 27.7 mg vitamin C; 239 mcg beta-carotene; 1.5 mg vitamin E

Found: PCRM Recipe from The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D. and Robyn Webb

Whole-Wheat Rotini with Wilted Mustard Greens

Whole-Wheat Rotini with Wilted Mustard Greens
Vegan; 30 minutes or fewer

“More mustard greens!” That’s what the VT staff asked for when they tasted the first version of this recipe. Now it’s an even better source of vitamins C and E. Canola oil offers omega-3s.

So, when I first tried this recipe I followed it to a "T". I didn't care for it as much as the way I modified it! Everything I put a star next to is how I modified the recipe.....

Green garlic is picked before it has a chance to mature, the flavor is not quite as over powering as the 4 gloves of "mature" garlic.

Ingredient List
Serves 4

1 1/2 lb. mustard greens, trimmed and coarsely chopped (9 cups)
**1/2 lb. whole-wheat rotini pasta (I used a tomato and basil based spaghetti)
1/4 cup canola oil
**4 cloves garlic, coarsely chopped (4 tsp.) (I used 1 green garlic with 1/2 the leaves)
**1 tomato, seeded and chopped
**Add some vegan Parmesan cheese


1. Bring large pot of salted water to a boil. Add mustard greens, and blanch 3 minutes. Remove greens to colander with slotted spoon. Add rotini to 
water, and cook according to package directions.

2. Heat oil in large skillet or wok over medium-low heat. Add garlic and cook 30 seconds. Add greens, increase heat to medium, and cook 2 to 3 minutes.

3. Drain pasta, and reserve 1/4 cup cooking water. Stir pasta, tomatoes and reserved cooking water into mustard green mixture, and cook 2 to 3 minutes, or until sauce is hot and bubbly. Serve 1 cup pasta sprinkled with Parmesan cheese, if desired.

Nutritional Information
Per 1-cup serving: Calories: 382, Protein: 12g, Total fat: 16g, Saturated fat: 1g, Carbs: 51g, Cholesterol: mg, Sodium: 137mg, Fiber: 10g, Sugars: 5g

Found: Vegetarian Times

Veggie Parmesan

Veggie Parmesan
Vegan; Makes about 12 one-cup servings

This recipe is loaded with a variety of delicious vegetables, interesting textures, and strong flavors—perfect for a memorable meal like this.

In honor of Valentine's Day this Monday, this may just be that special dish one was looking for! Happy Valentine's Day from my family to yours!

1 12.3-ounce package firm silken tofu
1 cup bread crumbs or panko Japanese-style bread crumbs
3 cups fresh baby spinach
1 12-ounce can diced tomatoes, drained
1 8-ounce package sliced mushrooms
1 zucchini, sliced in circles
1 large eggplant, sliced in circles
1 26-ounce jar spaghetti sauce
1 cup nutritional yeast, divided
4 garlic cloves, minced
1/4 cup thinly sliced fresh basil

Preheat oven to 350 F.

1. In a bowl, mix tofu, garlic, and 1/2 cup nutritional yeast well, until smooth.

2. Layer as follows in a large casserole dish:

1/3 of the spaghetti sauce
all eggplant slices
1/2 of the tofu mixture (spread well)
all zucchini slices
1/3 of the spaghetti sauce
all sliced mushrooms
1/2 of the tofu mixture
all diced tomatoes
all spinach
1/3 of the spaghetti sauce

Spread remaining 1/2 cup nutritional yeast over top. Cover with bread crumbs and basil.

3. Bake for about 40 minutes, until sauce is bubbling and veggies are soft.

Serve with warm, soy-buttered bread!

Per 1-cup serving: calories: 192; fat: 4.3 g; saturated fat: 0.7 g; calories from fat: 19.5%; cholesterol: 0 mg; protein: 11.5 g; carbohydrates: 31.4 g; sugar: 10.1 g; fiber: 6.5 g; sodium: 426 mg; calcium: 76 mg; iron: 2.9 mg; vitamin C: 10.7 mg; beta-carotene: 704 mcg; vitamin E: 1.9 mg

Recipe from Isis Israel, at Saladmaster

Found: The Cancer Project and

Spinach, Beet, and Orange Salad with Ginger-Agave Dressing

Spinach, Beet, and Orange Salad with Ginger-Agave Dressing

All of these are in season right now!

Beets pair beautifully with citrus, and this salad is a delicious example. Beets come in a variety of colors—not only several shades of red and purple, but also pink, yellow, and even white! And have you ever wondered what to do with those beautiful green leafy beet tops? They don’t have to go to waste, the tops are very nutritious and can be lightly steamed or served fresh in a salad mix.

2 small beets, scrubbed and trimmed, stems removed
6 cups baby spinach
2 medium oranges, peeled and cut into sections
4 tablespoons rice vinegar
2 tablespoons agave nectar
2 teaspoon paprika
2 teaspoons grated fresh ginger
1/2 teaspoon chili powder
juice of 1 lime

1. Preheat oven to 400 F. Wrap each beet in foil to seal. Place beets on a baking sheet.

2. Roast beets until fork tender; this may take as little as 40 minutes or as much as 1 hour and 20 minutes depending on the size of the beets. Let beets cool, unwrap, and peel beets under running water. Cut beets into bite-size wedges.

3. Arrange spinach on a platter and top with beets and oranges.

4. To prepare the dressing: Add vinegar, agave nectar, paprika, ginger, and chili powder to a saucepan and bring to a boil. Add lime juice. Let dressing cool and drizzle over spinach salad.

Nutrition Information
Per serving (1/4 of recipe): 89 calories; 0.5 g fat; 0.1 g saturated fat 5%; calories from fat; 0 mg cholesterol; 2.5 g protein; 20.6 g carbohydrate; 13.5 g sugar; 3.5 g fiber; 59 mg sodium; 100 mg calcium; 2.3 mg iron; 51.1 mg vitamin C; 2947 mcg beta-carotene; 1.5 mg vitamin E

Recipe from The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D. and Robyn Webb

Spicy Garden Couscous

Spicy Garden Couscous

Adapted from The Co-Op Cookbook, by Rosemary Fifield (Chelsea Green, 2000).

Couscous only takes 5 minutes to make. When you load it up with fresh garden veggies like zucchini and red bell peppers, you get great antioxidant nutrition. Add some ginger and hot pepper flakes and you’ve made one fast and spicy treat for a night when you don’t have a lot of time to cook.
This is one quick-to-make and tasty crowd-pleaser.

1 cup dried couscous
3 cups vegetable stock or water, divided
1 tablespoon olive oil
1 medium onion, finely chopped
4 cloves garlic, minced
1 tablespoon finely chopped fresh ginger
4 carrots, cut into coins
pinch hot red pepper flakes
1/8 teaspoon ground coriander
2 zucchini, cut into 1/2-inch rounds
1 red bell pepper, cut into 1/2-inch pieces

1. Put the couscous in a large bowl and add 1 cup of boiling stock or water. Cover the bowl and let stand for 5 minutes.

2. Heat oil in a large skillet over medium heat. Add the onions, garlic, and ginger and cook, stirring, for 1 minute. Add carrots, red pepper flakes, coriander, and remaining stock. Bring to a boil, reduce heat, cover, and cook 5 minutes. Add zucchini, cover, and cook 3 minutes. Add red bell pepper, and cook uncovered for 3 minutes.

3. Fluff couscous with a fork. Pour vegetables and cooking liquid over it, mix, and serve.
Serves 6.


A Carbon Foot and The Shoe That Fits It

While looking at my shoes today, I was inspired to do a little research. (I was an assistant manager for years in various shoes stores, so I've always been curious.) Leather vs. Non-Leather and the environmental impacts that both have, along with the ethical treatment of animals, factory workers and our carbon footprint. Here is what I found…. The global trade in leather is worth $77.5 billion USD and footwear taking 60% of that. –WOW!
On average every man, woman and child in the country buys 8 pair of shoes a year. US population 304,059,724 makes sales 2,432,477,792 pairs a -> (updated Wed., Feb. 1, 2012)

Leather industry: Most leather purchased in the US is imported from China and India; with China, India and Italy being the top producers of leather in the world. Manufactures are required to specify where the finished product is made-not where the materials come from. Animals in this country and especially in China and India are treated poorly, with little regulations put in place. Then, when you take into account the chemicals used in tanneries like formaldehyde, chromium, arsenic and cyanide based dyes and finishes you’re looking at a cocktail of nastiness going into the environment.

So, this is where the ethical side for the environment comes in. This impacts our carbon footprint. Some may think that leather is the by-product of factory farming. What I found out is that without the sale of animal skins, factory farming wouldn’t be able to turn a profit by selling meat alone.
Non-Leather industry: Most non-leather products are made from PVC. For those of you who don’t know, PVC stands for polyvinyl chloride and is commonly referred to as “vinyl”. For the purpose today, I’m only going to talk about how it’s made softer and more flexible by the addition of plasticizers, the most widely used being phthalates. In this form, it is used in shoes. PVC is not a natural material and will never biodegrade. This fact the industry is quite proud of. According to PVC enhances our lives and has a “distinguished role in beauty and aesthetics” and is “making our lives safer”. --Phthalates have been linked to reproductive issues in women and impotence issues in men, and has been linked to cancer. Not to mention, that most man made shoes are made in China.

So, what is a girl to do?! One who is compassionate about the world around her, and knows how there is a direct effect with every choice, but likes her 4” heels. As an ethical consumer, I take my shoes, (that I’ve has been wearing forever-at least 10 years) to a repair shop to get new lifts put on. I look for companies like Shoes at Neuaura that are American made. For the most stylish selections there is Olsenhaus and for those in the UK there is Beyond Skin We, as consumers have to educate ourselves and ask companies where their materials come from and how they are made. Don’t be afraid to ask or to send out those e-mails.
Some other places:
Moo Shoes

Wednesday, May 23, 2012

Spicy Thai Soup

Spicy Thai Soup
Makes 6 1-cup servings

What a delicious way to enjoy healthy green vegetables!

1 tablespoon finely chopped fresh ginger
4 cups Vegetable Broth
2 teaspoons minced garlic
1/2 - 1 jalapeno pepper, seeded and finely chopped (or more to taste)
1 cup sliced mushrooms
1 cup bite-size broccoli florets
1 cup packed finely chopped bok choy
1 green onion, finely chopped, including top
1 tablespoon finely chopped fresh cilantro

1. Mix broth, ginger, garlic, and jalapeño pepper in a pot and bring to a boil.

2. Add mushrooms and simmer 2 minutes.

3. Add broccoli and bok choy. Simmer until broccoli is tender but still bright green and crisp, 3 to 4 minutes. Do not overcook.

4. Stir in green onion and cilantro. Serve immediately.

Per 1-cup serving

Cal.: 59; Fat: 0.8 g; Sat. Fat: 0.1 g; Cal. from Fat: 12.4%; Chol.: 0 mg; Prot.: 3.2; Carb.: 10.8 g; Sugar: 1.3 g; Fiber: 2.8 g; Sod.: 152 mg; Calcium: 43 mg; Iron: 1.3 mg; Vitamin C: 17 mg; Beta Carotene: 914 mcg; Vitamin E: 0.5 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

Macaroni with Broccoli and Cauliflower

Macaroni with Broccoli and Cauliflower
Serves four; 30 minutes prep time

6 oz cauliflower florets, cut into small sprigs
6 oz broccoli florets, cut into small sprigs
3 cups short-cut macaroni
4 tsp extra virgin olive oil
1 onion, finely chopped
3 Tbsp pine nuts
1 sachet of saffron powder, or a good pinch of saffron threads dissolved in 1 Tbsp water (I think this is more for the color. Whole Foods actual has saffron for a good price.)
2 Tbsp raisins (optional)
2 Tbsp sun-dried tomato paste (I used regular)
Salt and pepper to taste

1. Cook the cauliflower sprigs in a large pan of salted boiling water for 3 minutes. Add the broccoli and boil for a further 2 minutes. Remove the vegetables from the pan using a large slotted spoon and set aside.

2. Add the pasta to the vegetable cooking water and bring the water back to a boil. Cook the pasta according to the instructions on the packet until it is al dente.

3. Meanwhile, heat the olive oil in a large non-skillet or pan, add the onion and cook over a low to medium heat for 2-3 minutes or golden, stirring frequently. Add the pine nuts, the cooked broccoli and cauliflower, and the saffron water. Add the raisins, sun-dried tomato paste and a couple of ladlefuls of the pasta cooking water until the vegetable mixture has the consistency of a sauce. Finally, add plenty of black pepper.

4. Stir well then cook for a further 1-2 minutes. Drain the pasta and transfer it to the vegetable mixture. Toss to mix well, then taste for seasoning and add salt, if necessary. Serve the pasta immediately in four warmed bowls, sprinkled with grated Pecorino cheese.

Variation: Use any kind of pasta shapes such as penne, conchiglie or fusilli in place of macaroni.

Found in Fat-Free Vegetarian by Anne Sheasby

Corn and Broccoli Calzones

Corn and Broccoli Calzones

These calzones are stuffed with a combination of corn and broccoli, but you can use whatever you have in your fridge. Tofu used as the ricotta and Daiya mozzarella make our pizza pockets lower in fat. Plus a whole-wheat crust adds a nutty flavor and extra fiber. Serve with your favorite marinara sauce for dipping. This recipe was slightly adapted to make vegan... This recipe is a favorite of my sister, and truly a kid friendly recipe!

1 1/2 cups chopped broccoli florets
1 1/2 cups fresh corn kernels (about 3 ears; see Tip)
1 cup shredded Daiya mozzarella cheese
2/3 cup firm tofu, mashed to resemble ricotta
4 scallions, thinly sliced
1/4 cup chopped fresh basil
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
All-purpose flour for dusting
20 ounces prepared whole-wheat pizza dough (see Tip), thawed if frozen
2 teaspoons canola oil

1. Position racks in upper and lower thirds of oven; preheat to 475F degrees. Lightly grease two baking pans.

2. Combine broccoli, corn, mozzarella, ricotta, scallions, basil, garlic powder, salt and pepper in a large bowl. On a lightly floured surface, divide dough into 6 pieces. Roll each piece into an 8-inch circle. Place a generous 3/4 cup filling on one half of each circle, leaving a 1-inch border of dough. Brush the border with water and fold the top half over the filling. Fold the edges over and crimp with a fork to seal. Make several small slits in the top to vent steam; brush each calzone with oil. Transfer the calzones to the prepared baking sheets.

3. Bake the calzones, switching the pans halfway through, until browned on top, about 15 minutes. Let cool slightly before serving.

Yield: 6 calzones

Recipe Tips & Notes
Tips: To remove corn kernels from the cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.

Look for balls of whole-wheat pizza dough at your supermarket, fresh or frozen and without any hydrogenated oils.

Recipe NutritionPer calzone: 350 calories; 7 g fat (3 g saturated fat, 3 g mono unsaturated fat); 21 mg cholesterol; 50 g carbohydrates; 17 g protein; 4 g fiber; 509 mg sodium; 250 mg potassium

Nutrtion Bonus: Vitamin C (35% daily value), Calcium (25% dv), Vitamin A (20% dv).
3 Carbohydrate Servings
Exchanges: 3 starch, 1 medium-fat protein

Found on www.Care2/ and

Vegan Caesar Salad

Vegan Caesar Salad

2 Tbsp. capers
2 cloves of garlic
1/4 cup fresh lemon juice
1/2 cup vegan mayonnaise
1 cup extra-virgin olive oil
salt and pepper to taste
6 cups chopped Romaine lettuce
1/2 cup croutons, optional

1. In a food processor, pulse the capers and garlic until minced. Add the lemon juice and mayonnaise and pulse a few times to blend. While the food processor is on, slowly drizzle in the olive oil.

2. Place the lettuce in a large bowl. Pour the dressing over the lettuce, add the croutons (if desired) and toss thoroughly.

3. Season with salt and pepper.

Found: Animal Times-Spring 2010 (PETA)

Roasted Tomatillo and Black Bean Tacos

Roasted Tomatillo and Black Bean Tacos
Serves 4; Vegan

Ingredient List

3/4 lb. fresh whole tomatillos, husks removed
1 small onion, cut into 1/2-inch pieces (1 cup)
1 small red bell pepper, cut into 1/2-inch pieces (1 cup)
3 large cloves garlic, peeled
3 Tbs. coarsely chopped cilantro, divided
1 1/2 tsp. minced jalapeño pepper
1 cup canned black beans, rinsed and drained
4 6-inch corn tortillas, warmed
1 small avocado, cut into 1/4-inch-thick slices
1/4 cup frozen corn kernels, thawed, optional (organic)
1/4 cup low-fat vegan sour cream, optional


1. Preheat oven to broil. Place oven rack 3 inches from heat source. Coat baking sheet with cooking spray, and spread tomatillos, onion, red bell pepper, and garlic on prepared baking sheet. Broil 12 minutes, or until tomatillos are blistered and charred, and onion and bell pepper are softened and charred, tossing once halfway through cooking time.

2. Pulse garlic, 1 Tbs. cilantro, jalapeño, and tomatillos 10 times in food processor, or until chunky. Season with salt and pepper.

3. Toss 1/4 cup tomatillo sauce with black beans, red bell pepper, and onion.

4. Fill tortillas with black bean mixture, avocado, and queso fresco. Garnish with remaining cilantro and corn kernels, if desired. Serve remaining tomatillo sauce and sour cream, if desired, on side.

Nutritional Information
Per Serving: Calories: 226, Protein: 8g, Total fat: 7g, Saturated fat: 1g, Carbs: 36g, Cholesterol: 2mg, Sodium: 457mg, Fiber: 11g, Sugars: 7g

Found: Vegetarian Times April/May 2010

Himalayan Red Rice Salad with Cranberries

Himalayan Red Rice Salad with Cranberries

To date, this has been viewed 237 times on the San Antonio Sustainable Living Blog! Happy Eating Everyone!

Water or vegetable broth for cooking rice
3 bay leaves
1/2 cup red rice, rinsed and drained
1 teaspoon olive oil
2 tablespoons minced fresh ginger
1/2 cup celery, finely diced
1 tablespoon minced garlic
1/2 cup chopped green onion
1/2 cup carrots, finely diced
1/2 cup red bell pepper, finely diced
1/4 cup dried cranberries
2 tablespoons toasted nuts (chopped pine nuts, almonds or walnuts)
1 tablespoon balsamic vinegar
1 tablespoon tamari

Preparation: Follow instructions on red rice package-with addition of the bay leaves. Due to the various types of red rice available, cooking times will vary between 25 and 45 minutes-although any type of red rice is suitable for this recipe.

1. Bring water or broth to a boil, along with bay leaves. Sprinkle in the red rice. Bring to a boil again. Turn down heat and cover pot, simmering without stirring until grains are tender and water is absorbed. Remove bay leaves.

2. To toast nuts, pre-heat oven to 400 degrees F. Spread nuts in a single layer on a baking pan (preferably one with walls). Heat for several minutes or until the nuts start to turn golden. Shake the halfway through toasting.

3. In a saute pan over medium heat, cook the garlic and ginger in oil about 5 minutes, until lightly browned. Combine raw vegetables with rice, toasted nuts, cranberries, vinegar and tamari in a bowl. Mix well. Allow to sit for 15 minutes. Serve.

Found: Friends of Animals-The Best of Vegan Cooking

Veggie Burgers-Cajun Style

Veggie Burgers-Cajun Style

Inspired by The Vegetarian Meat and Potatoes Cookbook, by Robin Robertson (Harvard Common Press, 2002).

Serve up some sizzle–simply and inexpensively–with these luscious good-for-you burgers. Good-quality protein without saturated fat, plus lots of fiber and great Cajun taste, add up to a winning summer meal.

3 tablespoons olive oil, more if needed
1/2 cup minced onions
1/4 cup minced celery
1 large garlic clove, minced finely
1 1/2 cups cooked or canned kidney beans, drained and rinsed
3/4 cup pecans, chopped coarsely
1 teaspoon tomato paste
Tabasco sauce to taste (a dash is usually enough)
1/4 teaspoon dried thyme, or 1/2 teaspoon fresh thyme leaves
1/2 teaspoon sweet paprika
Salt to taste
1/8 teaspoon cayenne (more, if you like it really hot)
3/4 cup dry bread crumbs
Your favorite burger rolls and condiments

1. In a large pan, heat 1 tablespoon of the olive oil, then add the onions and celery. Cover pan and cook, stirring once in awhile, about 5 minutes until the veggies are softened. Add garlic and cook around 30 seconds, until fragrant but not browned.

2. Place veggies in a food processor along with kidney beans, pecans, tomato paste, Tabasco, thyme, paprika, salt, cayenne, and 1/2 cup of the bread crumbs. Process until well combined, but with some texture still remaining.

3. Place mixture in a bowl and shape into 6 burger patties. Coat patties lightly with remaining 1/4 cup bread crumbs, then cover and place in fridge for at least 30 minutes (this will help the burgers to retain their shape).

4. Heat remaining 2 tablespoons oil over medium-high heat in a large heavy-bottomed skillet. Add burgers in batches and brown, turning once, about 5 minutes on each side. You may need to add a little more oil.

5. Serve on your favorite toasted burger buns, with condiments if desired.
Serves 6.

I'm thinking I found this on:

Linguine with Raw Nut Pesto and Tomato Sauce

Linguine with Raw Nut Pesto and Tomato Sauce
Serves 4; Vegan; 30-45 minutes

In this lightly spiced and aromatic pasta sauce, nuts are the meat of the matter.

Tomato Sauce:

1/4 cup olive oil
1 small onion, finely chopped
2 shallots, finely chopped
1 garlic clove, finely chopped
1 pound (about 2 cups) canned whole peeled tomatoes, with juice
Salt and freshly ground black pepper


2 garlic cloves, crushed
2 teaspoons hot red pepper flakes
5 Tablespoons extra virgin olive oil
2 cups mixed whole raw nuts, such as pine nuts, walnuts, and pistachios
(I used cashews instead of pistachios)
3 to 4 fresh mint leaves
freshly ground black pepper


1 pound linguine (I used garlic and parsley)
fresh mint leaves, for garnish
grated vegan Parmesan cheese

1. To make tomato sauce, use a heavy-based saucepan over medium heat to heat oil and saute onion and shallots until translucent. Add garlic and tomatoes with their juices, breaking up the tomatoes with a wooden spoon. Season with salt and pepper to taste. Simmer uncovered until most of the juices have evaporated, 20 to 30 minutes. Meanwhile, prepare pesto. (I only timed the sauce for 20 minutes. I kept most of the juice for the pesto-sauce.)

2. For the pesto, use a food processor, combine garlic, hot pepper flakes, olive oil, nuts and mint. Pulse to make a smooth paste (a slightly coarse nut butter). Season with black pepper to taste and set aside.

3. Bring a large pot of lightly salted water to boil. Add linguine and cook until al dente (firm to the bite). Set aside 1/2 cup pasta water (I skipped this ingredient), and drain pasta well. Return pasta to the warm pot and add pesto and tomato sauce. Toss well to coat, adding reserved water as needed to thin the sauce. Transfer to a warm serving bowl and garnish with fresh mint leaves. Serve with vegan Parmesan cheese.

Found in: The best of Vegan Cooking by Priscilla Feral (Friends of Animals)

Spice Market Sweet Potato and Lentil Packets

Spice Market Sweet Potato and Lentil Packets
Serves 8; 30 minutes of fewer; Gluten Free; Vegan

Sweet potatoes and lentils get cooked in a curried broth inside packets for a lightly spicy dish. Serve with quinoa.
I made the full recipe, and it makes a lot of food! I suggest, if you are not serving this for a party, you might want to half the recipe. I actually served it with home-made tortillas.

2 cups finely diced sweet potato
1 large red bell pepper, diced (1 1/2 cups)
1 cup fresh green beans, thinly sliced (I substituted peas)
1/4 cup golden raisins
2 Tbs. hot sesame oil (I used regular, the dish turned out sweeter then spicy)
1 cup low-sodium vegetable broth
2 Tbs. minced fresh ginger
2 cloves garlic, minced (2 tsp.)
1 tsp. curry powder
1 1/2 cups cooked lentils or 1 15-oz. can lentils, rinsed and drained

1. Preheat oven to 400 degrees F. Place 4 16-inch lengths of foil on work surface. Fold foil in half from short side. Unfold. Shape corners and edges of one half into semicircular "bowl" with 1/2-inch sides. Coat insides of foil with cooking spray.

2. Combine sweet potato, bell pepper, green beans, and raisins in medium bowl. Add oil, and toss to coat. Season with salt and pepper, if desired.

3. Whisk together broth, ginger, garlic, and curry powder in a small bowl.

4. Divide sweet potato mixture among packets; top with 1/3 cup lentils. Pour 1/4 cup broth mixture over lentils, and season with salt and pepper, if desired. Fold other half of foil over ingredients, and crimp edges in overlapping folds until packets are sealed. Transfer packets to baking sheet. Bake for 25 minutes.

5. Transfer to plates. Let each person open packet carefully-escaping air will be hot.

Per packet: 265 cal.; 9 grams prot.; 7 grams total fat (1 gram sat. fat); 43 grams carb.; 0 mg chol.; 253 mg sod.; 10 grams fiber; 13 grams sugar

Found: Vegetarian Times May/June 2010

Home-made Tortillas

Home-made Tortillas
Makes about 2 dozen-Cut the recipe inhalf to make about 1 dozen

They stay fresh for about 2 days, getting hard by the 3rd day. I love this recipe since there is no lard in the tortillas, and I use Spectrum's vegetable shortening. You know this is the real deal, I found this recipe in my grandmothers cookbook. It was comprised of recipes from women who volunteered as foster grandparents.

6 cups flour
1 t. salt
1 T. baking powder
8 T. shortening
1 3/4 cup warm water

Mix salt and baking powder into flour. Add shortening. Mix well. Slowly add water to flour. Knead mix and separate dough into many small balls. Knead each ball again. Flatten each ball into a patty. Then roll it to make it round and flat. Place it on a hot grill, turning it two or three times until it is well done. Tortilla should be soft.

Manuela Enriquez-June 16, 1918

Mexican Rice

Mexican Rice
Vegan; Serves 4

For extra protein in this quick side dish, stir in a can of rinsed, drained black beans just before serving.

Ingredient List

•1 Tbs. olive oil
•1 cup instant brown rice
•1 cup frozen corn (organic-always ~_^)
•1 cup frozen peas
•8 green onions, chopped (1/2 cup)
•3 cloves garlic, minced (1 Tbs.)
•1 tsp. ground cumin
•1/2 tsp. dried oregano
•2 Tbs. tomato paste


1. Heat oil in saucepan over medium-high heat. Add rice, and sauté 3 to 4 minutes, or until beginning to brown. Add corn, peas, green onions, garlic, cumin, and oregano, and sauté 1 minute.

2. Spoon tomato paste in 2-cup measuring cup. Add enough boiling water to make 2 cups, and stir to combine. Pour tomato paste mixture into rice, and season with salt and pepper. Reduce heat to medium-low, cover, and simmer 15 minutes, or until all liquid is absorbed. Remove from heat, and fluff with fork just before serving.

Nutritional Information
Per SERVING: Calories: 190, Protein: 6g, Total fat: 4.5g, Saturated fat: 0.5g, Carbs: 32g, Cholesterol: mg, Sodium: 427mg, Fiber: 5g, Sugars: 4g

Found: Vegetarian Times March 2008

Chickpeas in Sauce

Chickpeas in Sauce
Vegan; 30 minutes or fewer

This is a very simple Indian recipe that takes very little effort and the results are quite tasty. I would make this again and add some spinach or swiss chard stirred into it toward the end of the cooking and then you would have a complete meal. I served it with basmati rice, and it would also be good with naan.

This recipe is from the cookbook At Home with Madhur Jaffrey.

3 tbsp olive or canola oil
3/4 tsp whole cumin seeds
1 cup finely chopped onions
1 tsp finely grated peeled fresh ginger
3/4 tsp ground coriander
1/4 - 1/2 tsp cayenne pepper
1/4 tsp ground turmeric
1 cup finely chopped tomatoes
1 tsp salt
2 1/2 cups cooked, drained chickpeas
**2 cups torn spinach leaves (kale or swiss chard are good choices to)
1/2 tsp garam masala
1 tsp lemon juice

1. Pour the oil into a frying pan and set over medium heat. When hot, put in the cumin seeds. After 10 seconds, put in the onions. Stir and fry until the onions turn brown at the edges. Add the ginger and stir once. Add the coriander, cayenne, and turmeric and stir once. Put in the tomatoes and stir for a minute. Now add 1 cup water and the salt. Bring to a boil. Cover and turn heat to low, and simmer 10 minutes. Add the chickpeas. Bring to a boil. Cover, turn heat to low, and cook 15 minutes. Add the garam masala, spinach and lemon juice. Stir and cook, uncovered, on low heat, another 5 minutes.


Sweet Potato-Lentil Stew

Sweet Potato-Lentil Stew
Vegan; Serves 4-6

With cold weather blowing in, this is a great recipe to warm your insides!


1 medium onion, diced
2 small tomatoes, diced
1 teaspoon minced fresh ginger
1 1/2 teaspoons turmeric
1 teaspoon cumin
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/8 teaspoon cayenne
Fine sea salt (optional)
2-3 medium sweet potatoes, peeled and cut into 3/4” cubes
7 cups low-sodium vegetable broth
1 cup brown or red lentils


1. Heat two tablespoons of the broth over medium heat in a large, deep pot. Add the onion and cook, stirring frequently, for two minutes or until the onion starts to soften. Stir in the tomatoes and ginger and cook for three minutes. Stir in the turmeric, cumin, coriander, cinnamon, cayenne, and a small pinch of salt, if using. Cook and stir for two minutes, then taste for seasonings; try to use only enough salt to heighten the flavors.

2. Add the sweet potatoes, broth, and lentils. Stir well, and bring to a boil over high heat. When the mixture comes to a boil, reduce the heat, cover, and simmer for 40 minutes or until the lentils and sweet potatoes are soft.

Nutrition Information | Per serving (1/4 recipe):

calories: 256; fat: 1 g; saturated fat: 0.2 g; calories from fat: 3%; cholesterol: 0 mg; protein: 13.9 g; carbohydrates: 50.7 g; sugar: 11.9 g; fiber: 10.9 g; sodium: 275 mg; calcium: 78 mg; iron: 6.1 mg; vitamin C: 23 mg; beta-carotene: 7699 mcg; vitamin E: 1.2 mg

Recipe adapted from Alicia Silverstone's The Kind Diet

Creamy Roasted Garlic-Squash Soup

Creamy Roasted Garlic-Squash Soup
Vegan; Serves 10

2 heads garlic
1 tsp. extra virgin olive oil
1/4 cup vegan margarine
2 cups diced onions
3/4 cup diced carrots
1/2 cup diced celery
4 lbs. butternut squash, seeded, peeled, and roughly chopped
6 cups vegetable broth
2 Tbsp. freshly chopped sage
1/2 cup plain soy milk (I used Hemp milk)
Sea salt and white pepper, to taste

1. Preheat the oven to 350°F.

2. Cut the garlic heads in half crosswise. Rub the cut surfaces with the olive oil and put back together. Wrap in foil and bake for 30 to 40 minutes, or until tender. Remove from the oven and let cool.

3. Meanwhile, melt the margarine in a large pot over medium heat.

4. Sauté the onions, carrots, and celery until the onions are translucent. Add the squash, broth, and sage. Bring to a boil and reduce the heat to medium-low. Simmer for 25 minutes, or until the squash is tender.

5. Once the garlic has cooled, remove and mash the cloves. Stir into the soup.

6. Purée the soup in a blender or food processor in batches until smooth. Return to the pot and stir in the soy milk. Season with the salt and pepper.


Quinoa and Wild Rice Stuffed Acorn Squash

Quinoa and Wild Rice Stuffed Acorn Squash
6 Servings; Vegan

So, I've been wanting the flavors of fall. Between the move to Colorado and a lack of time, this needed little "hands on time". Use a little less sage {about 1/2 tsp. so it's not so powerful; also you can double the dried fruit and quinoa and skip the rice.} This can be modified to fit EVERY taste, enjoy and happy eating!

•6 small acorn squash, halved and seeds removed
•6 cups water
•1 cup uncooked wild rice (genuine Ojibwa if possible), rinsed
•1 cup uncooked quinoa, rinsed
•2 tsp. vegetable oil
•4 green onions (white and pale green parts), chopped
•1/2 cup chopped celery
•1 tsp. dried sage
•1/2 cup dried cranberries
•1/3 cup dried apricots, chopped
•1/3 cup chopped pecans or walnuts
•1/2 to 3/4 cup fresh orange juice
•Salt to taste

1.Preheat oven to 350°F. Arrange squash halves cut side down in baking dish or roasting pan. Bake until tender, 25 to 30 minutes.

2.Meanwhile, make filling. In large saucepan, bring 4 cups water to boil. Add wild rice and 1/2 teaspoon salt. Reduce heat, cover and simmer until rice is tender, about 40 minutes. Drain if necessary.

3.In another large saucepan, bring remaining 2 cups of water to boil. Add quinoa. Reduce heat and simmer until water is absorbed and quinoa is tender, about 12 minutes.

4.In large, deep skillet, heat oil over medium heat. Add green onions, celery and sage, and cook, stirring often, until vegetables begin to soften, about 3 minutes. Add dried fruits and nuts and cook, stirring often, until heated through. Using a fork, fluff quinoa and wild rice, then add both to skillet. Add orange juice and mix until heated through. Season with salt.

5.To serve, remove squash from oven and arrange on serving platter. Spoon filling into each squash cavity and serve.

Per serving: Calories: 454, Protein: 12g, Total fat: 6g, Saturated fat: 1g, Carbs: 95g, Cholesterol: mg, Sodium: 31mg, Fiber: 6g

Found: Vegetarian Times October 1998

Vegan Creamed Spinach

Vegan Creamed Spinach
Serves 6; Vegan

So, last Friday I went to a cooking demo at Whole Foods and learned about this recipe. To make it a complete meal add some tofu and glass noodles for a more stir fry look and feel. Now that things have calmed down I should be on a more regular schedule.... So, Happy Eating and have a Happy Tofurkey Day Everyone!

1 1/2 lbs. baby spinach and/or kale
1 cup plain, unsweetened almond milk or soy milk
2 teaspoons orange zest; finely grated
2 teaspoons lemon zest; finely grated
1/4 cup low-sodium vegetable stock
1/2 cup yellow onion, minced
4 Tablespoons sliced almonds, toasted
Pinch of nutmeg if desired
**glass noodles
**firm tofu--organic

Steam spinach with a few Tablespoons of water until just wilted. Squeeze out excess water and coarsely chop.

Place almond milk or soy, orange zest, and lemon zest in a small saucepan and bring to a boil. Simmer, stirring frequently until reduced by half.

Heat vegetable stock over medium heat in saute pan and add onion. Cook until onion is translucent. Add spinach and cook until most of the liquid has evaporated.

Add almond milk or soy depending what you are using to spinach and cook until thickened, stirring occasionally. Season with a pinch of nutmeg, if desired and garnish with sliced almonds. ** If making with glass noodles cook according to the package and either fry the tofu or cook with "milk" orange zest and lemon zest.

Green Beans with Cranberries

Green Beans with Cranberries

In honor of the up coming holiday season and EVERYONE in my family asking for this recipe. The next several recipes can be used in your holiday meals..... Happy Holiday Season!
In the spring I like to substitute raspberries

2 lbs. of green beans, trimmed
1 cup of cranberries
1 clove of garlic
2 Tbs. of fresh parsley
4 Tbs. of vegetable oil
3 Tbs. of maple syrup
3 Tbs. of apple cider vinegar
1 cup toasted chopped walnuts/almonds

1.) Cook green beans in a large pot of boiling salted water for 5 to 8 minutes or until tender. Drain.

2.) Put the green beans into a dry skillet and heat over medium heat until remaining moisture on beans evaporate. Stir in 2 Tbs. of vegetable oil, cranberries and parsley and coat well. Cook until heated through about 5 minutes.

3.) Whisk together vinegar, maple syrup, and remaining oil. In a large serving bowl add green beans/cranberries and walnuts. Coat with vinegar/syrup mixture tossing to cover the green beans and cranberries. Serve and enjoy.

Cranberry Persimmon Relish

Cranberry Persimmon Relish
Vegan; Makes 2 servings

Cranberries and fuyu persimmons make a colorful autumn relish in which the sweetness of the persimmons is a perfect foil for the tart cranberries. Fuyu persimmons, which are eaten while still crisp, are sold in many supermarkets and natural food stores. This is a perfect match for a tofurkey dinner, or even for the turkey eaters..... Hope everyone has a beautiful holiday season!


2 fuyu persimmons
1 cup fresh or frozen cranberries
2 tablespoons orange juice concentrate
1 tablespoon agave or other sweetener
1/2 tablespoon ground ginger

Remove stems, then coarsely chop persimmons in a food processor. Add cranberries, orange juice concentrate, agave or other sweetener, and ginger.
Process, using quick pulses, until coarsely and uniformly chopped.
Let stand 20 minutes before serving.

Nutrition Information | Per serving (1/2 recipe):
calories: 48; fat: 0.1 g; saturated fat: 0 g; calories from fat: 2.1%; cholesterol: 0 mg; protein: 0.4 g; carbohydrates: 12.6 g; sugar: 9 g; fiber: 2.1 g; sodium: 1 mg; calcium: 6 mg; iron: 0.1 mg; vitamin C: 10.9 mg; beta-carotene: 113 mcg; vitamin E: 0.5 mg


Recipe by Jennifer Raymond, M.S., R.D., from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.

Healthy Pets, Healthy Home, Healthy Family

We’re all aware of the lead scare from a few years ago, and I must admit, that I've made a HUGE effort in purchasing items Made in America (for me and my dogs-see shopping with a cause). In my efforts to keep my carbon footprint low, as well as my four legged furry babies, I found some information that was helpful...

Tennis balls designed for dogs have been tested and found that there are trace amounts of lead in them; however tennis balls for humans don't have any traces of lead. From that scare, the parts per million (ppm) measurement used in the testing was reduced to 300ppm in tests for children toys. To date there are still no regulations regarding the use of lead in dog toys. So, what does a responsible pet parent do? (I feel better about Choxie’s love of human tennis balls after doing this blog post.)

We start to check the label. Maybe go with rawhides (which gross me out, but I did) or you go with pig ears. Well, it seems even with checking the label that this isn’t the best for our four legged furry babies. The chemicals that go into making a rawhide chew bone are dangerous to say the least (capable of burning, or corroding), and at one time rawhide was used as “sheet metal”, nails and other building materials for Native Americans and early Europeans.

The Chemicals and how it’s made: (Cliff Notes Version)
Lye made from wood ash is potassium hydroxide, not sodium hydroxide -- there's 10 times as much potassium as sodium in wood ash.
hydrated lime is a caustic substance produced by heating limestone
Once the flesh has been cleaned the hide is soaked 1-3 days to soften the hair and then scraped off, usually repeating the process. When this is completed, to get rid of the chemicals from the previous step, manufactures will sanitize the hides by soaking them in a bleach solution before shaping it into an enticing shape. (I’m never buying these again!)

There has been a link between pig ears and Salmonella according to the FDA. In 2011 there were 3 companies that had to recall pig ears due to Salmonella contamination.

We, as consumers, have to advocate for our families. We have to ask for better products from the manufactures and for harsher laws when there is an outbreak. This is not just about dogs, but about those we love that are around us. Below are some great sources for more on how to change your purchase choices.

Sweet Potato Dog Chew

Sweet Potato Dog Chew

I found this recipe through last year and it comes from
Fortune and Choxie LOVE sweet potatoes, along with the other veggies that escape from the kitchen counter while cooking. This a recipe that you can make in batches.


•1 Large Sweet Potato, washed & dried

Recommended Equipment:

•Food dehydrator

1.Preheat oven to 250° F

2.Line a baking sheet with parchment paper.

3.Cut off one side of the sweet potato lengthwise, as close to the edge as possible. Cutting the side of the potato first allows you to then turn the potato onto this flat surface that you have just created. Having a stable area to rest the potato will make it easier to cut the potato into slices. Don't discard that first piece, it comes out just as yummy as the rest!

4.Cut the rest of the potato into 1/3" slices, no smaller than 1/4".

5.Place them on the prepared baking sheet.

6.Bake for 3 hours, turning half way through.
7.Cool completely on a wire rack.

Storing - Although these treats are dried, you will want to keep them in the refrigerator for up to 3 weeks. You can freeze them for up to 4 months.

Tips & Techniques

•Choosing a Sweet Potato - You want to find a potato that is as uniform in shape as possible. This will aid in the drying process as the pieces will be similar in shape and will cook through at the same time. Also, try to find one that has fewer blemishes or bruises. While you're picking one to make a sweet potato dog chew, go ahead and pick some for the family, too!

•Cutting Even Pieces - One way to ensure your pieces are as even as possible, is to first rest your knife where you would like to cut. Then press down gently across the entire length of the knife. Make a slight cut, then press firmly on your knife from one end to the other, and cut all the way through.

•Degree of Chewiness - Baking for 3 hours results in a soft, but chewy dog treat. If your dog prefers more of a crunch, then bake for an additional 20-30 minutes. When you take the sweet potatoes out of the oven, they may at first appear to be too soft. Let them cool completely on a wire rack before you decide whether or not to bake them longer. This is because they will continue to dry or harden while cooling.