Everyday Vegan

End of An Era

2010-11-01T14:58:00.000-04:00

Please note that as of yesterday, I will no longer be adding new posts to this blog. The archive remains, with nearly 1,000 vegan recipes for you to enjoy, and I hope you will continue to do so! In the meantime, I'll be blogging in a slightly new format and style over www.veganchronicle.blogspot.com I look forward to seeing you there!

Vegetarian Cashew Chili

2010-10-31T22:33:00.001-04:00

This hearty chili feeds a crowd - cashews stand in as the main source of protein instead of meat, for a novel alternative.

In a bowl, whisk together 1/3 cup red wine vinegar, 1 tablespoon molasses, 1 and 1/2 teaspoons dried basil, 1 and 1/2 teaspoons dried oregano, 1 teaspoon ground cumin, 1/2 tsp. salt, 1/2 tsp. chili powder, 1/2 tsp. black pepper and 1 bay leaf; set aside.

Heat 2 tablespoons olive oil in a Dutch oven over medium-high heat. Add 3 cups chopped onion, 2 and 1/2 cups chopped red bell pepper, 1 and 1/2 cups chopped celery, and 3 minced garlic cloves; saute for 8 minutes.

Add the vinegar mixture, along with 2 undrained (15-ounce) cans of kidney beans, 1 undrained (28-ounce) can of whole tomatoes, and 1 undrained (15-ounce) can of pinto beans; break up the tomatoes with a spoon, and continue to cook for 20 minutes, stirring often.

Note: I actually only had 1 can of kidney beans on hand, not 2, so my chili was a little less bean-y! I also was a tad shy on the red wine vinegar (closer to 1/4 cup) so thinned it the rest of the way with water.

At the end of twenty minutes, discard the bay leaf and stir in 2/3 cup coarsely chopped cashews. Ladle 1 and 1/2 cups of chili into each of 7 bowls for 7 servings of 350 calories each.

Although I made this dish at home, it also can easily be made outdoors, on these last few weekends warm enough for camping. Simply pack the vinegar mixture in one zip-top plastic bag, and the chopped vegetables in another. At the campsite, prepare the soup according to the directions above, in a cast-iron Dutch oven over hot coals.

Cost:
onion $2.75
red bell pepper $3.95
celery $3.39
canned kidney beans $1.99
canned whole tomatoes 3.39
canned pinto beans $1.99

Potato-Dill Bread

2010-10-30T15:43:00.001-04:00

Mashed potatoes lend a nice moistness to this sandwich bread. Build yummy sandwiches using vegan deli turkey slices, cucumber, and vegan mayo!

To start, combine 1/2 cup warm water (between 100 and 110 degrees) in a large bowl with 1 tablespoon raw sugar, 1 tablespoon dried dill, 1 teaspoon salt, and 1 package yeast (about 2 and 1/4 teaspoons). Let stand for 5 minutes, then add 2/3 cup mashed potato and 2 tablespoons canola or vegetable oil.

Lightly spoon 2 cups all-purpose flour into measuring cups, and level with a knife. Add the flour to the potato mixture and stir to form a dough, then turn out onto a floured surface and knead until smooth and elastic - about 8 to 10 minutes. You can add up to 1/4 cup more flour as needed to prevent the dough form sticking to your hands, but I found that I only needed to add another tablespoon. My kneading reminder is this: push the dough down with the palm of your hand, fold it in half, turn it a quarter turn, and repeat!

Place the dough in a large bowl coated with cooking spray, turning so the top of the dough is coated as well, then cover and let rise for 55 minutes. My favorite rising spot is an unheated oven, which will be about 85 degrees and free from drafts. At the end of rising, punch the dough down and let it rest 5 minutes, then roll into a 14x7-inch rectangle on a lightly floured surface.

Roll up the rectangle jelly-roll style, pressing to eliminate any air pockets, and pinching the seams and ends to seal. Place the loaf, seam-side down, in an 8x4-inch loaf pan coated with cooking spray. Coat the top of the bread with cooking spray as well, then cover and let rise for 35 minutes.

Bake at 350 degrees for 30 minutes - the loaf will be lightly browned on top by the end, and sound hollow when tapped. Remove from the pan and cool on a wire rack.

This loaf makes enough for 10 slices of 150 calories each.

Cost:
baking potato $0.89

Creamy Mushroom Soup with Tarragon

2010-10-29T22:51:00.001-04:00

This soup has some sneaky enhancers, like dried mushrooms for flavor and breadcrumbs to add body.

To start, melt 2 teaspoons vegan butter (such as Earth Balance) in a Dutch oven over medium-high heat. Add 1 and 3/4 cups chopped onion, 1/3 cup dried porcini mushrooms, 1 teaspoon minced fresh tarragon, 1/2 tsp. chopped fresh thyme, and 1 bay leaf; saute for 10 minutes - the onions should be lightly browned by the end.

Add 2 minced garlic cloves and cook for 2 minutes, then add 1/2 cup vegan dry white wine of your choice, stirring to loosen any browned bits from the bottom of the pan.

Add 1/4 tsp. salt, 1/2 tsp. black pepper, 8 ounces chopped button mushrooms, and 8 ounces chopped cremini mushrooms; cook for 10 minutes.

Place 1 (1-ounce) slice of wheat bread in a food processor and pulse until you have crumbs. Add to the pot, along with 5 and 1/2 cups water and 1 vegetable bouillon cube. For the bread, I like the organic whole wheat from the Vermont Bread Company. Simmer the soup for 20 minutes, then discard the bay leaf at the end.

Working in batches of about 2 and 1/2 cups, transfer the mushroom soup into a blender and process until smooth. Transfer the pureed soup to a bowl, and stir in 1/4 tsp. salt and 2/3 cup plain soy creamer (such as Silk).

Ladle 1 and 1/3 cups of soup into each of 6 bowls, and sprinkle each serving with 1 teaspoon chopped fresh chives. Each serving is 150 calories.

Cost:
onion $1.31
fresh tarragon $2.49
fresh thyme $2.49
button mushrooms $2.79
cremini mushrooms $1.96
vegetable bouillon $2.99
fresh chives $2.49

Udon Noodles with Sesame and Tofu

2010-10-28T22:31:00.002-04:00

This is a great one-dish meal with a little bit of everything - grains, vegetables, and protein.

Cook 8 ounces of udon noodles according to package directions, then drain and set aside.

For the base of the dressing, the original recipe called for either seasoned rice vinegar or cider vinegar; since I had the latter at home, that's what I used. If you use seasoned rice vinegar, make sure to read labels as you shop, since most varieties will include sugar.

Whisk together the vinegar of your choice with 1 and 1/2 tablespoons low-sodium soy sauce, 1 tablespoon dark sesame oil, 1 teaspoon bottled minced garlic, 1 teaspoon minced ginger, and 1/4 tsp. crushed red pepper; set aside.

Combine the cooked noodles with 1 and 1/2 cups diced cucumber, 1 cup shredded carrot, 1/4 cup (1-inch) pieces of green onion, 2 teaspoons sesame seeds (which you can toast first, if you like), and 1 diced (8-ounce) package of Asian-style baked tofu. Although the original recipe also called for 1/4 tsp. salt, I left it out to keep overall sodium levels down.

Drizzle the vinegar mixture over the the noodles, and toss to coat. 2 cups makes a serving of 350 calories.

Note: for the tofu, I used the certified vegan Tofu Lin from SoyBoy (their version of Asian-flavored baked tofu). Whatever brand you choose, make sure to check ingredients - some Asian-style varieties will contain honey!

Cost:
bottled minced garlic $2.69
ginger $1.92
cucumber $1.78
carrot $1.11
green onions $0.99
Asian-style baked tofu $2.79

Baked Oatmeal

2010-10-27T21:31:00.001-04:00

Baking oatmeal in the oven is a fun alternative to the stovetop. Even better, you can save any leftovers in the fridge, and reheat in individual portions, making weekday breakfasts a snap!

In a large bowl, combine 2 cups regular oats with 1/2 cup organic brown sugar, 1/3 cup raisins, 1 tablespoon chopped walnuts, and 1 teaspoon baking powder; set aside.

In a separate bowl, combine 1 and 1/2 cups plain soy milk (such as Silk), 1/2 cup applesauce, 2 tablespoons melted vegan butter (such as Earth Balance), and the equivalent of 1 egg using egg replacer (such as Ener-G). Add the soy milk mixture to the oat mixture, stirring to combine.

Pour the oatmeal into an 8-inch square baking dish coated with cooking spray, and bake at 375 degrees for 20 minutes. 2/3 a cup makes a serving of 290 calories.

Cost:
brown sugar $4.39
plain soy milk $2.49
applesauce $4.49

Walnut-Stuffed Slow-Cooked Apples

2010-10-26T19:12:00.005-04:00

I dusted off my slow cooker to make this yummy dessert tonight! By the time I was home from evening graduate school classes, it was ready to go...

In a small bowl, combine 1/4 cup chopped walnuts, 3 tablespoons dried currants, 2 and 1/2 tablespoons organic brown sugar, and 1/4 tsp. ground cinnamon; stir to combine.

Core 4 granny smith apples and peel them about one-third of the way down, then stuff evenly with the walnut mixture. Place the apples in a slow cooker, and set aside.

Note: I don't have an apple corer, so had to get a little creative here - my solution was to slice the apples in half, cut out the cores, then arrange the walnut mixture between the halves of each apple. Luckily this seemed to work! I did forget to peel the top third of the apples, but it hardly seems to have mattered.

In a separate bowl, combine 1/2 tsp. ground cinnamon, 1 cup organic brown sugar, and 3/4 cup apple cider; stir with a whisk to combine. Pour evenly over the apples, then cover and cook on LOW for 2 hours and 45 minutes.

Remove the apples with a slotted spoon, and place 1 apple on each of 4 dessert plates. Top each with 1/4 cup of the cooking liquid. Each dessert is 310 calories. This is great with some non-dairy vanilla ice cream on the side!

Cost:
dried currants $3.39

Broccoli Rabe and White Bean Soup

2010-10-25T21:27:00.002-04:00

Here's a soup to warm you up in fall weather!

Cut the stems from 8 ounces of broccoli rabe, then coarsely chop the broccoli rabe; set aside.

Heat 1 tablespoon olive oil in a Dutch oven over medium heat. Add 2 cups coarsely chopped onion and cook for 5 minutes. Add 2 minced garlic cloves and 1/4 tsp. crushed red pepper; cook for 1 minute. Stir in the broccoli rabe and 1/4 tsp. salt; cook for 30 seconds, stirring constantly.

Add 5 cups water; bring the mixture to a boil over medium-high heat, then reduce heat and simmer for 15 minutes. Note: I got a little impatient waiting for the soup to boil at medium-high, so confess to turning the heat briefly up a notch. Also, the original recipe called to add a 3-inch piece of Parmigiano-Reggiano rind here; I omitted it, since I was unable to think of a substitute; however, there is vegan Parmesan sprinkled on top at the end, which I think lent enough Parmesan flavor to the overall effect.

But to get back to the recipe...rinse and drain a 15-ounce can of cannellini beans, then add to the soup and simmer a final 5 minutes.

Meanwhile, toast 5 (1-ounce) slices of whole wheat bread - I used the organic wheat from the Vermont Bread company. Cut a garlic clove in half, and rub the cut sides of the garlic evenly over both sides of the toast. Tear the toast into bite-sized pieces, then divide evenly among 4 bowls.

Ladle 1 and 1/2 cups soup into each bowl over the toast pieces. Sprinkle each serving with 1 to 2 tablespoons grated vegan Parmesan topping (such as Galaxy Foods), according to taste. Each serving is 270 calories.

Cost:
broccoli rabe $2.99
onion $1.53
canned cannellini beans $2.19
whole wheat bread $4.39

Sweet Potato and 'Canadian Bacon' Hash

2010-10-24T22:39:00.001-04:00

Try the vegan Canadian bacon slices from Yves Veggie to make this dish! You can serve the hash as a side, or as the centerpiece of a hearty weekend brunch.

Place 4 cups diced and peeled sweet potato and 2 cups diced red potato in a saucepan. Cover with water and bring to a boil, then reduce heat to a simmer and cook for 5 minutes; drain and set aside.

Heat 2 tablespoons vegetable or canola oil in a large skillet over medium heat. Add 1 cup chopped vegan Canadian bacon and cook for 4 minutes, stirring frequently. Add 1 cup chopped green bell pepper and 2/3 cup chopped green onions; cook for 2 minutes.

Add the cooked potatoes, along with 1/4 tsp. salt, 1/2 tsp. celery seed, 1/2 tsp. black pepper, and 1/8 tsp. ground nutmeg; cook for 4 minutes.

(Note: I realized I had celery salt instead of celery seeds, so I used 1/2 teaspoon of that but omitted the 1/4 tsp. salt in the step above).

Finally, stir in 1/4 cup broth and 1 tablespoon cider vinegar; stir or toss gently until the liquid is absorbed.

You'll have 6 servings of 1 cup and 210 calories each.

Cost:
sweet potato
red potato
green bell pepper
green onions

Chocolate Spiderweb Cookies

2010-10-23T09:02:00.004-04:00

These fun cookies are the perfect treat to make in the days leading up to Halloween!

Lightly spoon 1 cup all-purpose flour into a measuring cup, and level with a knife. Combine the flour with 1/3 cup unsweetened cocoa powder, 1/2 tsp. baking soda, and 1/8 tsp. salt; set aside.

Place 1/3 cup vegetable shortening (such as Earth Balance) in a stand mixer and beat until the shortening is fluffy. I probably should have let it soften a bit ahead of time, since mine never quite reached the fluffy stage, so I recommend removing the shortening from the fridge a little before you plan to make the cookies.

Add 2/3 cup vegan sugar about 1 tablespoon at a time, and beat after each addition. Add 1 teaspoon vanilla extract and the equivalent of 1 egg white made with egg replacer (such as Ener-G); beat until combined. Add the flour mixture and stir to combine. I found it helpful to use my hands as well as a wooden spoon, kneading the batter together into a dough more than I was actually stirring it.

Turn the dough out onto a piece of wax paper and shape into a 6-inch log, then wrap in the wax paper and freeze for 2 hours - you want it to be very firm.

Slice the log into 24 (1/4-inch thick) cookies. Place the cookies on baking sheets coated with cooking spray, and bake at 350 degrees for 10 minutes. Remove from the pans and cool completely on a wire rack.

Once cool, make the frosting: combine 2 cups organic powdered sugar and 3 tablespoons plain soy milk (such as Silk) in a large bowl; stir with a whisk until smooth. Transfer to a zip-top plastic bag and seal, then snip a tiny hole in one corner of the bag. On each cookie, pipe 3 concentric circles. Starting at the center circle, pull a toothpick through the other circles at regular intervals so you have a "web."

Each cookie is 110 calories. Happy early Halloween!

Cost:
vegetable shortening $3.49

Garlicky Lemon Broccoli

2010-10-22T12:03:00.000-04:00

Here's a quick, flavorful side dish for a busy night!

The one bit of the recipe that struck me as odd was the very first step: to peel the stems of 1 and 1/2 pounds broccoli spears with a vegetable peeler. Having never seen such an instruction before, I looked it up online, where it seems that broccoli stems can be quite bitter, so peeling them leads to a sweeter overall dish.

Once you've completed that step, combine the broccoli spears in a large skillet with 1/2 cup water; cover and cook over medium-high heat for 6 minutes. Remove the broccoli from pan, and wipe the pan down with a paper towel.

Reduce the heat to medium, and melt 2 teaspoons vegan butter (such as Earth Balance) in the pan; add 1/4 tsp. salt, 1/4 tsp. black pepper, and 2 chopped garlic cloves; cook for 2 minutes.

Return the broccoli to the pan and toss to coat, then sprinkle with 1 teaspoon grated lemon rind and drizzle with 2 teaspoons lemon juice.

1 cup of broccoli makes a side serving of 70 calories.

Cost:
broccoli $9.92
lemon $0.89

Fall Pear Galette

2010-10-21T14:33:00.001-04:00

Last night I made pear crumble, and tonight I'm making another dessert with pears, perfect to finish off an autumn meal. My galette didn't come out quite as elegantly as I hoped, since I was using pre-made (vegan!) pie dough from Wholly Wholesome. The dough comes fitted into a pie plate; however, if you thaw it, you can roll it out and shape as desired. It was more my impatience than anything else that meant my rolling was a tad uneven, resulting on a rather jagged crust. Normally, however, the process should work just fine, or, if you prefer, you can make pie dough at home with your favorite vegan recipe, then follow the instructions below:

Roll 1 (9-ounce) pie dough into an 11-inch circle. Line a baking sheet with aluminum foil, and coat the foil with cooking spray; place the dough on the foil, then set aside.

Next, the original recipe called for 1/2 cup shredded sharp cheddar, so I used the sharp cheddar Sheese, available online at veganessentials.com. Sprinkle the 'cheese' evenly over the crust, leaving about a 1-inch border.

Next, peel and core 5 ripe pears, and cut into 1-inch slices. The original recipe suggested either Bartlett or D'Anjou pears, so I actually used a mixture - 3 of the latter and 2 of the former. In a large bowl, combine the pear slices with 1 tablespoon lemon juice and 1/8 tsp. ground nutmeg; toss well to coat. Add 1/4 cup organic brown sugar and 3 tablespoons all-purpose flour, then toss gently to combine.

Arrange the pear mixture evenly over the crust, leaving about a 2-inch border - your pears will be piled quite high, but don't worry! They will shrink down during cooking. Fold the edges of the pie crust toward the center, forming a rim around the pears.

Bake at 400 degrees for 30 minutes, then cool on a wire rack.

Soon before serving, place 1/3 cup vegan sugar (such as Wholesome Sweeteners) in a saucepan over medium heat, and cook until the sugar dissolves, stirring as needed so it dissolves evenly - it should take about 4 minutes. Once dissolved, continue to cook for 1 minute, until the mixture turns golden. Drizzle this 'caramel' sauce over the galette.

Divide the galette into 8 wedges for 8 desserts of 300 calories each.

Cost:
frozen pie shell $4.39
Bartlett pears $3.64
D'Anjou pears $2.84

Pear-Amaretti Crumble

2010-10-20T19:55:00.005-04:00

I loved the contrast between the warm pears and the cold vanilla 'ice cream' in this easy dessert!

In a large bowl, combine 2 and 3/4 cups thinly sliced pear, 2 tablespoons organic brown sugar, 1 teaspoon grated lemon rind and 1 tablespoon fresh-squeezed lemon juice; toss to coat. The original recipe didn't specify which type of pear to use, so I chose bartlett, but I imagine any variety would do.

Divide the mixture evenly among 4 (8-ounce) ramekins. Next, the original recipe said to drizzle 1 tablespoon Marsala over each serving, and to sprinkle each serving with 1 tablespoon crumbled amaretti cookie crumbs. Marsala is one of those alcoholic products I can never quite get a vegan confirmation on - nothing I find online says it isn't vegan, and plenty of my fellow vegan bloggers use it in recipes, so I assume it is okay. As for the amaretti cookies, most store-bought varieties contain eggs, but the closest alternative I know are the almond cookies from Joseph's Lite Cookies.

Bake the crumbles at 500 degrees for 8 minutes. Top each serving with 1/3 cup non-dairy vanilla 'ice cream' of your choice - my favorite is the vanilla from Soy Delicious - and serve! Each crumble is 230 calories.

Cost:
pears $4.28
lemon $0.89
vanilla soy ice cream $4.19

Barley Pilaf with Artichoke Hearts

2010-10-19T22:51:00.001-04:00

The original recipe I was following tonight called for quick-cooking barley; however, I have regular pearled barley at home, which can be made into a quick-cooking version with only a little prep work, so that seemed to make more sense than buying a whole new product. Simply combine 1 cup pearled barley and 2 cups water in the afternoon, and let stand for 5 to 8 hours, then drain. Voila! Quick-cooking barley.

To make the actual recipe, combine the drained barley with 2 cups warm water and 1/4 tsp. salt in a saucepan. Bring to a boil and cook at a boil for 3 minutes, then cover, reduce heat, and simmer until the liquid is all absorbed - although not quite as fast as actual quick-cooking barley (which takes about 8 minutes), my barley was ready in 18 minutes - far faster than the usual hour required.

While the barley cooks, heat 1 tablespoon olive oil in a medium-sized skillet over medium-high heat. Add 1 (14-ounce) drained and rinsed can of quartered artichoke hearts and 1 teaspoon minced garlic; cook for 3 minutes.

Once the barley is finished cooking, stir in 2 tablespoons pesto, 1 tablespoon lemon juice, and 1 (15-ounce) drained and rinsed can of garbanzo beans. Pesto can be a tricky item to buy since so many varieties contain cheese - I find it safer to buy pesto paste (which comes in a tube), since it is more likely to be vegan.

Spoon 1 cup of the barley mixture onto each of 4 plates or bowls. Top each serving with about 1/4 cup of the artichoke mixture and 2 tablespoons shredded vegan cheese in place of Parmesan (I used the vegan mozzarella from Galaxy Foods). Each serving is 410 calories.

Cost:
canned quartered artichoke hearts $3.39
canned chickpeas $1.99
vegan cheese $3.69

'Chicken' Cacciatore "Pronto"

2010-10-18T21:11:00.002-04:00

Not only does this recipe make standard chicken cacciatore vegan, but it also makes it much faster! I used 8 'chick'n filets' from Gardein for this recipe, in place of 8 chicken thighs. You can also try shaping chicken thighs from Match meat vegan chicken, if you prefer!

To start, place 1/2 an ounce of dried porcini mushrooms in a bowl; pour 1 cup hot water over the mushrooms and let stand for 30 minutes. Remove the mushrooms with a slotted spoon and finely chop, then set aside. Line a sieve with cheesecloth, and filter the soaking liquid into a new bowl; discard the cheesecloth and any solids, and set the remaining liquid aside.

Sprinkle 1/2 tsp. black pepper evenly over the 'chicken'; I omitted the salt in the original recipe, since Gardein chicken already has salt in it. Heat 2 teaspoons olive oil in a large skillet over medium-high heat, then add the 'chicken' and cook for 4 minutes on each side - it should be nicely browned by the end.

Remove the 'chicken' from the pan, and reduce the heat to medium. Add 3 minced garlic cloves to the pan and cook for 2 minutes, stirring constantly. Add 2 tablespoons minced parsley and cook for 30 seconds. Add the chopped porcini mushrooms, and cook for 30 seconds.

Stir in the reserved mushroom liquid, 3/4 cup canned crushed tomatoes, 1/2 cup vegetable broth, and 1/2 cup water; bring the mixture to a simmer, then return the 'chicken' to the pan. Reduce the heat to low, cover, and cook for 10 minutes.

Remove the chicken from the pan a final time; increase the heat to medium-high, and cook the sauce until it is reduced to 1 cup (about 5 to 10 minutes).

Arrange 2 pieces of 'chicken' plus 1/4 cup sauce on each of 4 plates, and sprinkle an additional tablespoon of minced parsley evenly over all the servings. Each serving is 270 calories. I liked this with some jasmine rice and green beans to round out the meal!

Cost:
dried porcini mushrooms $4.99
vegan chicken $8.98
canned crushed tomatoes $2.50

'Cheddar' Grit Cakes with Roasted Peppers

2010-10-17T13:06:00.002-04:00

This make-ahead dish is great for entertaining!

To start, combine 1 cup plain soy milk (such as Silk) and 14 ounces vegetable broth in a saucepan; bring to a boil, then stir in 3/4 cup uncooked grits and 2 teaspoons minced jalapeno; reduce heat, cover, and simmer for 5 minutes.

Add 1/2 cup shredded vegan cheddar and stir until the cheese melts, then transfer to a 9-inch square baking dish coated with cooking spray. Cover and refrigerate for at least 8 hours - the mixture should be set by the end.

Since the original recipe actually called for sharp cheddar, this dish is a great opportunity to use the vegan sharp cheddar from Sheese! You can order it online at veganessentials.com.

To prepare the pepper topping, cut 3 medium-sized bell peppers in half lengthwise and discard the seeds and membranes. Use a mixture of orange and red peppers, for the prettiest color contrast to the yellow grits. Since I had a particularly large red bell pepper, I only ended up using 1 red and 1 orange, instead of 3 peppers total.

Place the peppers, skin-sides up, on a baking sheet lined with aluminum foil, and flatten with the palm of your hand. Broil for 15 minutes, then transfer to a zip-top plastic bag and let stand for 15 minutes. Peel and cut into 1-inch strips.

Combine the peppers with 2 teaspoons olive oil, 1 teaspoon balsamic vinegar, 1/2 tsp. ground coriander, and 1/4 tsp. salt. Note: if you want to make the pepper mixture ahead of time, you can do so as far as a day before. Just microwave for about 30 seconds before serving!

When you're ready to serve, cut the grits into 4 squares. Cut each square into 2 diagonal triangles, so you have 8 triangles total. Heat a large skillet coated with cooking spray over medium-high heat and cook the triangles for 4 minutes on each side.

Serve 2 grit cakes with 1/2 cup of the pepper mixture on each of 4 plates, for 4 servings of 250 calories each.

Cost:
vegetable broth $2.49
jalapeno pepper $0.08
red bell pepper $1.82
orange bell pepper $1.66

Vegetarian Stuffed Peppers

2010-10-16T21:00:00.001-04:00

These hearty, main-dish peppers should please even meat-eaters!

To start, cut the tops from 3 medium-sized red bell peppers; discard the seeds and membranes, leaving the pepper shells intact. Cook the peppers in a large pot of boiling water for 5 minutes, then drain and set aside.

Heat 1/2 tsp. olive oil in a large skillet over medium-high heat. Add 6 tablespoons finely chopped shallots and saute for 3 minutes. Add 2 cups chopped mushrooms; saute for 4 minutes. Any type of mushroom ought to work, but I used regular button mushrooms.

Stir in 1/2 cup chopped parsley, 2 tablespoons slivered almonds (which you can toast first, if you like), 1 and 1/2 tablespoons sherry (I always use the unfiltered Fino en Rama from Alvear), and 3/4 tsp. chile powder; saute for 3 minutes. The original recipe actually called for ancho chile powder, but since I couldn't find that particular variety, I used the regular chile powder in my spice cabinet.

Next, stir in 1 and 1/4 cups cooked brown rice, 1/2 cup tomato juice (such as R.W. Knudsen), 1/4 tsp. black pepper, 1/4 tsp. garlic powder, and a pinch of salt; cook for a final 3 minutes.

Spoon about 3/4 cup of the rice mixture into each pepper, and sprinkle each with 1 teaspoon vegan grated Parmesan (such as Galaxy Foods). Bake at 350 degrees for 15 minutes. Each stuffed pepper is 240 calories.

Cost:
It's the final night of groceries from my trip to the store without a receipt!

Stir-Fried Potatoes with Vinegar and Hot Peppers

2010-10-15T18:19:00.004-04:00

Here's a fun way to make potatoes with an Asian-flavored twist!

In a small bowl, combine 3 tablespoons rice vinegar, 1 tablespoon dry sherry, 1 and 1/2 teaspoons vegan sugar (such as Wholesome Sweeteners), 4 teaspoons low-sodium soy sauce, and 1/4 tsp. salt; set aside. Note: my favorite sherry to use is the unfiltered Fino en Rama from Alvear, so I can be sure it is vegan!

Peel and julienne-cut 4 cups of potato (the pieces should be about 1 inch long). Place in a bowl of cold water for 5 minutes, then drain and pat dry.

Heat 1 tablespoon peanut oil in a large skillet over medium-high heat. Add 1/3 cup thinly sliced green onions, 1 tablespoon grated fresh ginger, 2 minced garlic cloves, and 2 thinly sliced Thai chiles; saute for 30 seconds, then add the potatoes and stir-fry for 4 minutes.

Note: Thai chiles are small, thin, red ones, and they are quite spicy. If you prefer, you can only use one, but I decided to go for the full spicy effect and use two.

Add the soy sauce mixture and stir-fry a final minute, then divide the mixture into 4 side serving of 1 cup and 210 calories each. This dish is best when eaten immediately.

Cost:
It's another night of groceries from my trip to the store without a receipt!

Chai-'Buttermilk' Spice Cake

2010-10-14T14:54:00.001-04:00

This very un-vegan cake can be made vegan with a few tweaks.

First, pour 1/2 cup boiling water over 6 black chai tea bags in a bowl; let steep for 5 minutes, then discard the tea bags and let the liquid cool to room temperature.

Meanwhile, lightly spoon 2 and 1/2 cups all-purpose flour into measuring cups and level with a knife. Combine the flour in a large bowl with 1 teaspoon baking soda, 1/4 tsp. salt, and 1/4 tsp. ground cinnamon; set aside.

In the bowl of a stand mixer, combine 1/3 cup vegan cream cheese (such as Tofutti) with 1/4 cup vegan butter (such as Earth Balance); beat until well combined - about 2 minutes. Add 1/4 cup vegan sugar and 1/2 cup organic brown sugar (for both, I like Wholesome Sweeteners); beat until combined.

Add the brewed tea liquid, along with 1/4 cup vegetable or canola oil; beat to combine.

Next, make the equivalent of 1 cup vegan buttermilk: pour 1 tablespoon lemon juice into a liquid measuring cup, and fill with plain soy milk (such as Silk) to equal 1 cup; let stand for 5 minutes to clabber (sour) the mixture.

Add the flour mixture and the 'buttermilk' alternately to the rest of the batter, starting and ending with the flour mixture, and beating after each addition.

Now it's time to whip up some vegan egg whites! The original recipe called for two egg whites, beaten into stiff peaks. To make that vegan, make the equivalent of 2 eggs with Ener-G egg replacer (I do not recommend other vegan egg substitutes for this particular step) and place in a large bowl. Beat for 12 minutes - yes 12! - to get the full effect of 'stiff peaks'. After about 2 minutes of beating, add 1/2 tsp. cream of tartar. About half way through the 12 minutes, start adding 1/4 cup vegan sugar (1 tablespoon at a time), beating well between each addition. By the end, you'll have lovely, foamy 'egg whites'.

Gently stir one-third of the 'egg whites' into the rest of the batter, then fold in the remaining 'egg whites'. Spoon the batter into a 9-inch square baking dish coated with cooking spray and bake at 350 degrees until a wooden pick inserted in the center comes out clean. The original recipe said 35 minutes, but I've learned that vegan 'egg whites' take a bit longer to set than the real thing, so I baked my cake for 40 minutes - at which point it was so perfect I could hardly believe it!

Cool the cake, still in the pan, on a wire rack, then dust with 1/4 cup powdered sugar once cooled. Here's a photo of the cook just before dusting with the powdered sugar (where, again, I recommend Wholesome Sweeteners). Divide into 12 squares of 270 calories each. This cake is perfect with - of course- a cup of tea!

Cost:
Alas, these groceries were bought the day my cashier did not hand me my receipt!

Potato Gnocchi in Mushroom Broth

2010-10-13T19:41:00.003-04:00

Every bit of this hearty fall meal is homemade, from the broth to the adorable potato dumplings.

To make the broth, combine 6 cups water, 3 cups sliced cremini mushrooms, 2 cups thinly sliced carrot, 2 cups thinly sliced leek, 1/2 tsp. salt, 1/2 tsp. black pepper, 1 ounce dried shiitake mushrooms, and 5 thyme sprigs in a Dutch oven. Bring to a boil, then cover, reduce heat, and simmer for 45 minutes.

Strain the mixture into a bowl through a sieve, and discard the solids. Stir 1 tablespoon low-sodium soy sauce into the broth; set aside. (Note: you can make the broth up to a day ahead, if you like, to save time on the night of actual preparation).

To make the gnocchi, pierce 1 and 3/4 pounds baking potatoes (about 2) with a fork several times, then bake at 400 degrees for 1 hour. Let cool slightly before peeling and mashing the potatoes. The skins will have crisped around the edges and should peel right off in your fingers, with no need for a vegetable peeler!

Combine the potato with 1 and 1/4 cups all-purpose flour, 1 teaspoon salt, and the equivalent of 1 egg yolk using egg replacer (such as Ener-G), which is 1 and 1/2 teaspoons of the powder whisked into 1 tablespoon warm water. Stir until you form a dough, then turn out onto a lightly floured surface and knead until smooth, adding up to 1/4 cup more flour as needed to prevent the dough from sticking to your hands. I actually found my dough was perfect without any extra flour at all.

Divide the dough into 4 equal portions, and shape each into a 15-inch rope. Cut each rope into 15 pieces (so you now have 60 pieces of gnocchi total). Roll each piece into a small ball, then press with the tines of a fork. Place the gnocchi on a baking sheet coated with cooking spray, cover, and set aside while you bring 12 cups of water to a boil in a Dutch oven.

Add half of the gnocchi to the water; cook until they float - about 2 minutes - then remove with a slotted spoon and place in a colander. Repeat with the remaining half of the gnocchi. Here's the gnocchi before covering it with the mushroom broth:

Meanwhile, melt 1 tablespoon vegan butter (such as Earth Balance) in a large skillet over medium heat. Add 2 cups thinly sliced cremini mushrooms, 1 cup julienne-cut leek, and 1 cup julienne-cut carrot. Cook for 10 minutes, then set aside.

Return the mushroom both to a boil. Stir the cooked mushroom/leek/carrot mixture into the broth.

Place 10 gnocchi in the bottom of each of 6 bowls, and ladle 1 cup of the broth mixture into each bowl. You'll have 6 servings of 270 calories each - just add some hearty bread to round out the meal!

Cost:
I wish I could let you know! Unfortunately, the cashier at Whole Foods did not give me my receipt, so looks like I'm unable to report for the first time since starting this blog!

Butternut Squash Soup with Seared Radicchio

2010-10-12T22:42:00.004-04:00

I've always liked butternut squash soup, but this may be the yummiest variation I've ever had!

To start, cut a small (1 and 1/2 pound) butternut squash in half legnthwise; discard the seeds. Place the squash halves, cut-sides down, on a baking sheet lined with aluminum foil and coated with cooking spray; bake at 375 degrees for 30 minutes. Let cool slightly so you don't burn your hands, then scoop out the pulp and set aside; discard the skins.

Meanwhile, heat 1 teaspoon olive oil in a Dutch oven over medium heat. Add 2 and 1/4 cups chopped onion, 2 tablespoons chopped parsley, 1 tablespoon chopped fresh sage (use 1/4 tsp. dried sage, if you prefer), and 1/4 tsp. chopped fresh thyme (or just a dash of dried thyme); cook for 15 minutes, stirring frequently.

Add the squash pulp, 2 and 1/4 cups water, 1/4 tsp. salt, 1/8 tsp. black pepper, and 1 minced garlic clove; bring to a boil, then reduce heat and simmer, partially covered, for 25 minutes.

Transfer the mixture to a blender and puree until smooth; set aside.

Note: I actually forgot to add the minced garlic before cooking, but added it at the end after pureeing. Doing so meant that my soup had a more garlicky bite to it than it otherwise would have, but I found it delicious! I also didn't have fresh parsley at home, but decided I could forgo the small amount called for. Finally, I added too much black pepper above (a full 1/4 tsp.), so I omitted the black pepper in the step below...

...which is to make the radicchio topping. First, thinly slice 3 cups of radicchio. Heat 1 and 1/2 teaspoons olive oil in a medium skillet over medium-high heat; add the radicchio, along with 1/8 tsp. salt, and 1/8 tsp. black pepper. Cook for 5 minutes, then remove from heat and drizzle with 1 and 1/2 teaspoons balsamic vinegar.

Ladle 1 and 1/3 cups of the soup into each of 3 bowls. Top each serving with about 1/3 cup of the radicchio, and sprinkle each serving with 1 teaspoon vegan grated Parmesan (such as Galaxy Foods). Each bowl of soup is 220 calories.

Cost:
onion $1.45
fresh sage $2.49
radicchio $3.44

Breakfast Soft Tacos with Persimmon Salsa

2010-10-11T21:41:00.005-04:00

These tacos make a hearty breakfast to get you going in the morning! Or, try serving them for brunch or an easy dinner. The recipe called for pepper jack cheese, and believe it or not, a vegan version exists, from Cheezly - you can find it online at vegan stores such as veganessentials.com

To make the persimmon salsa, peel and chop 1 and 3/4 cups ripe persimmon (about 2 to 3 persimmons, depending on size). Combine the persimmon in a bowl with 1/3 cup finely chopped red onion, 1 tablespoon minced cilantro, 2 tablespoons fresh-squeezed lime juice, 1/4 tsp. salt, and 1 diced and seeded jalapeno pepper; set aside.

Next, peel and cube 3 and 1/4 cups baking potato. To speed up preparation, place the potato in a microwave-safe bowl, then cover and microwave for about 4 to 5 minutes, depending on the strength of your microwave - the potato should be tender by the end.

Heat a large skillet coated with cooking spray over medium-high heat; add the potato, and cook for 5 minutes. Add 1/2 cup shredded vegan pepper jack and 1 (14-ounce) package of firm tofu, crumbled to look like scrambled eggs; cook for 3 minutes, stirring frequently. I also added 1/2 tsp. turmeric for scrambled egg color, although you don't need to.

Meanwhile, warm 6 (8-inch) flour tortillas according to package directions. I prefer whole wheat tortillas to regular white, but either will work for this recipe. Spoon 2/3 cup of the potato mixture down the center of each tortilla, and top each with about 1/3 cup of the persimmon salsa, then roll up.

Here's a picture of the taco just before rolling:

Each tortilla is 340 calories.

Cost:
red onion $0.42
cilantro $1.69
lime $0.50
jalapeno $0.08
baking potato $1.79
vegan pepper jack $4.49
firm tofu $2.39
flour tortillas $1.69

'Pork Loin Chops' with Cinnamon Apples

2010-10-10T22:06:00.004-04:00

Tonight, I was finally brave enough to the try the vegan ground pork from Match meats - and boy am I glad I did!

This versatile product can be shaped any way you like - into a full 'tenderloin', into pork medallions, or into individual cutlets or burgers. However you want to prepare it, thaw the product the night before in the fridge, so it is ready to be shaped when you put your recipe together (note: Match meats can also be re-frozen, if you don't use a whole package). For this recipe, thaw 1 (1-pound) package of Match pork.

Divide the Match pork into 4 equal portions, and shape each into about a 1/2-inch thick "chop". In a small bowl, combine 1 teaspoon dried sage, 1/4 tsp. salt, and 1/4 tsp. black pepper; sprinkle evenly over the 'pork'.

Heat 1/2 tsp. vegetable or canola oil in a medium skillet coated with cooking spray over medium heat. Add the 'pork' and cook for 3 minutes on each side. Remove from the pan and keep warm.

In the same pan, melt 1 teaspoon vegan butter (such as Earth Balance). Add 4 cups (1/2-inch) slices of peeled Granny Smith apple, along with 1 tablespoon organic brown sugar, 1 teaspoon fresh-squeezed lemon juice, 1/2 tsp. ground cinnamon, and a pinch of salt; cook for 5 minutes - the apples should be tender by the end.

Serve 1 pork chop with about 3/4 cup of the apple mixture for 4 servings of 260 calories. All you need are some green peas or broccoli on the side to round out the meal!

Cost:
Match pork $7.50
Granny smith apples $4.36

Pumpkin Dip

2010-10-09T20:25:00.003-04:00

This easy and scrumptious dip is a great way to give kids sweets without junk food!

In a bowl, combine 6 ounces vegan cream cheese (such as Tofutti), 1/2 cup organic brown sugar, and 1/2 cup canned pumpkin; beat with a mixer until blended. Add 2 teaspoons maple syrup and 1/2 tsp. ground cinnamon; beat until smooth.

Cover and chill for 30 minutes before serving, then serve with apple slices. About 2 tablespoons dip and 2 apple slices makes a nosh of 110 calories. The original recipe didn't specify how many apples to use or how large the slices should be, so I decided to cut 2 apples into 12 wedges each. It also didn't mention what variety of apple would go well with the dip, but I found that Braeburn apples were particularly delicious.

Note: I very nearly forgot the maple syrup and cinnamon, I was so distracted as I made the dip tonight! Luckily I remembered to stir them in just before serving.

Cost:
canned pumpkin $2.99
apples $2.99

Chickpea Stew Scented with Lemon and Cumin

2010-10-08T22:15:00.004-04:00

This one-dish meal is perfect for busy nights!

Heat 1 and 1/2 teaspoons olive oil in a large skillet over medium-high heat; add 1/2 cup chopped onion and 3/4 tsp. minced garlic, and saute for 3 minutes.

Stir in 2 tablespoons lemon juice, 1/2 tsp. ground cumin, 1/4 tsp. black pepper, 1 (15-ounce) rinsed and drained can of chickpeas, and 1 (14.5-ounce) undrained can of diced tomatoes; bring the mixture to a boil, then reduce heat and simmer for 6 minutes. At the end, stir in 1/4 cup chopped green onions.

Note: I had to omit the black pepper tonight, because I was all out! I guess even staples run out sometimes.

Meanwhile, bring 2 cups water to a boil in a saucepan; add 1/2 cup dry polenta, stirring with a whisk. Reduce heat and simmer for 3 minutes, stirring frequently, then remove from heat. Stir in 1 and 1/2 teaspoons vegan butter (such as Earth Balance - which I forgot!), then cover and let stand until the stew is finished cooking.

Serve 1 and 1/3 cups stew over 2/3 cup polenta in each of 3 bowls. Dollop each serving with 2 tablespoons vegan sour cream (such as Tofutti). Each serving is 400 calories.

Cost:
canned chickpeas $1.99
canned diced tomatoes $1.99

Ziti with Chard

2010-10-07T22:18:00.004-04:00

This quick pasta dish was a great way to use up leftovers in my kitchen!

Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Add 8 cups chopped Swiss chard and 4 minced garlic cloves; saute for 2 minutes.

Note: although I know the chard is supposed to wilt down in those two minutes, I'm worried mine wilted a little too much - I had actually chopped it and frozen it in advance, so by the time I added it to the skillet tonight, it was already fairly wilted down - alas!

After sauteeing, combine the chard mixture in a large bowl with 4 cups cooked ziti pasta, 2 cups halved grape tomatoes, 1/4 cup chopped and pitted kalamata olives, 2 tablespoons lemon juice, 1/4 tsp. salt, and 1/2 tsp. black pepper; toss to combine, then sprinkle 1/4 cup shaved vegan cheese in place of Romano over the top - I used the vegan mozzarella from Galaxy Foods.

Divide into 4 equal servings of about 2 cups and 340 calories each.

Cost:
grape tomatoes $2.99

Crisp Polenta Rounds with Fresh Figs, Raspberries, and Maple Syrup

2010-10-06T21:29:00.005-04:00

This recipe makes an elegant little dessert!

To start, heat 2 teaspoons olive oil in a saucepan over medium heat; add 1/4 cup finely chopped onion and cook for 5 minutes, stirring frequently.

Add 1 cup dry polenta, and cook for 1 minute, stirring constantly with a whisk. Add 4 cups water and 1 teaspoon salt; continue to stir with a whisk for about 2 minutes, then reduce the heat to low, cover, and cook for 25 minutes. The liquid should all be absorbed by the end, and I actually briefly increased the heat back to medium when it looked like the polenta wasn't absorbing water quite fast enough.

Transfer the polenta to an 11x7-inch baking dish coated with cooking spray, then refrigerate - uncovered - for 30 minutes to cool.

Using a 2-inch cookie cutter, cut 8 rounds from the polenta, and place on a baking sheet coated with cooking spray. The original recipe said to discard the leftovers, but I found that to be an extravagant waste - nearly 2/3 of the polenta remained! Since polenta can easily be savory as well as sweet, I recommend saving the leftovers for dinner tomorrow night, perhaps in a commercial pasta sauce for a quick meal.

Meanwhile, bake the 8 polenta rounds at 400 degrees for 40 minutes, turning over half-way through - they will be beautifully crisp by the end. Cool completely on a wire rack.

When it comes time to assemble dessert, place 2 polenta rounds on each of 4 plates. Slice 6 fresh figs each in half. Arrange 3 fig halves and 5 raspberries over each dessert plate, and drizzle each serving with 2 tablespoons maple syrup.

Finally, combine 2 tablespoons vegan sour cream (such as Tofutti) with 2 tablespoons plain soy yogurt (such as Silk); top each serving with 1 tablespoon of the 'sour cream' mixture. Each dessert is 380 calories - garnish with some fresh rosemary sprigs for a pretty presentation, if you like!

Cost:
raspberries $3.99
fresh figs $3.99

Orange-Ginger Skillet 'Chicken'

2010-10-05T23:06:00.004-04:00

The 'chicken' in the frozen vegan buffalo wings from Gardein is the perfect stand in for chicken breast tenders in this recipe - simply discard the sauce that comes packaged separately, or save it for another use.

I faced the same dilemma tonight as I did with my Beef Curry with Toasted Spices a few weeks back - that is, whether or not it is safe to thaw Gardein and marinate ahead of time. To play it safe, I skipped the marinating step, and simply combined the still-frozen 'chicken' with the marinating ingredients just before cooking.

To make the marinade, combine 1/2 cup chopped orange sections, 1/4 cup orange juice, 2 tablespoons chopped green onions, 2 tablespoons low-sodium soy sauce, 1 and 1/2 tablespoons lemon juice, 1 tablespoon olive oil, 1 and 1/2 teaspoons agave nectar (in place of honey), 1 teaspoon grated and peeled fresh ginger, and 1/2 tsp. ground coriander in a large bowl.

Add 12 ounces of Gardein 'buffalo wing' chicken - about 16 chicken pieces; toss to combine, then add to a large skillet heated over medium-high heat. Cook for 15 minutes.

Meanwhile, cook 8 ounces of rotini pasta according to package directions. Tonight I opted for the spelt rotini from VitaSpelt for an extra nutrition boost over wheat pasta.

Add 4 cups of the cooked rotini to the skillet and cook a final 5 minutes. You'll have 3 servings of about 2 cups and 480 calories each.

Note: although you can make this recipe at home, as I did, it also was recommended for camping! Bring the marinade ingredients along in a zip-top plastic bag, and pack the frozen 'chicken' and the cooked pasta separately. Cook according to the same directions as above, in a cast-iron skillet over hot coals at the campsite!

Cost:
orange $1.18
green onions $0.99
lemon juice $2.99
agave nectar $4.99
ginger $0.40
rotini $2.00

Butternut Squash Risotto

2010-10-04T21:18:00.007-04:00

Winter squashes have hit the market! My first squash recipe of the season is this savory risotto. You can make it a side dish or main dish, depending on portion size.

In a saucepan, combine 3/4 cup water and 14 ounces vegetable broth; bring to a simmer but do not boil, then keep warm over low heat.

Meanwhile, heat 1 teaspoon olive oil in a Dutch oven over medium heat. Add 1/4 cup finely chopped yellow onion and cook for 8 minutes, stirring frequently - the onion should be golden by the end.

Add 1/4 cup water, 1 and 1/2 cups peeled and cubed butternut squash (about 3/4-inch pieces), 1/4 tsp. salt, and 1/4 tsp. black pepper; cook for 10 minutes.

Add 3/4 cup Arborio rice, and stir to combine. Add 1/4 cup of the broth mixture, and cook until the liquid is nearly absorbed. Continue adding the remaining broth mixture, 1/4 cup at a time, stirring constantly as each portion is absorbed before adding the next - it will take about 30 minutes total.

At the end, stir in 1/4 cup shredded vegan cheese in place of Parmesan (I used the vegan mozzarella from Galaxy Foods), 1 and 1/2 tablespoons vegan butter (such as Earth Balance), and 1 tablespoon chopped parsley.

2/3 cup makes a side serving of 280 calories, but as I mentioned, double that to make this risotto the centerpiece of the meal.

Cost:
vegetable broth $2.49
butternut squash $1.88
Arborio rice $0.74

Simple Roasted Fingerlings

2010-10-03T21:35:00.004-04:00

This dish is precisely what it sounds like from the title - a quick, simple side dish of roasted potatoes to round out a fall dinner. You can use either red or yellow fingerling potatoes, or a combination of the two - I used all yellow.

Combine 1 tablespoon olive oil and 1 and 1/2 pounds fingerling potatoes in a baking dish coated with cooking spray. Sprinkle with 1/2 tsp. coarse salt, 1/2 tsp. black pepper, and 1/8 tsp. ground red pepper, tossing to combine.

Bake at 400 degrees until tender - about 20 to 25 minutes, then divide into 4 equal servings of 200 calories each.

Cost:
fingerling potatoes $5.99

Lentil Soup with Chard

2010-10-02T18:07:00.005-04:00

It's October, and my palate is officially craving soups for fall! Tonight's post will probably be the first of many soup dishes in the weeks to come.

To start, combine 1 and 3/4 cups dried lentils, 2 quarts (8 cups) water, 1 cup diced carrot, 1/2 tsp. salt, a dash of dried thyme, 2 crushed garlic cloves, 2 parsley sprigs, and 2 bay leaves in a Dutch oven. Bring to a boil, then cover, reduce heat, and simmer for 45 minutes.

Note: although the original recipe called for brown lentils, I had a green at home, which are just fine are nearly interchangeable as a substitute.

Meanwhile, melt 2 tablespoons vegan butter (such as Earth Balance) in a large skillet over medium-high heat. Add 3 cups chopped onion and 1 teaspoon ground cumin; saute for 10 minutes - the onion should be browned by the end.

Stir the onion mixture into the lentil soup once the soup has finished simmering; discard the bay leaves and parsley sprigs. Stir in 6 cups torn Swiss chard, then simmer the soup, uncovered, for 10 minutes.

Remove from heat and stir in 1 tablespoon lemon juice and 1/2 tsp. black pepper.

Ladle 1 and 1/3 cups soup into each of 6 bowls. Top each serving with 1 tablespoon plain soy yogurt (such as Silk). Each serving of soup is 290 calories.

Cost:
carrot $0.77
Swiss chard $1.99

Caesar Salad

2010-10-01T16:02:00.005-04:00

A few easy switches are all it takes to make the very un-vegan Caesar into a vegan-friendly salad.

Ahead of time, make homemade Crisp Croutons for the salad - place 6 cups of (1/2-inch) cubed sourdough bread on a baking sheet. Drizzle with 1 tablespoon melted vegan butter (such as Earth Balance), and sprinkle with 1 teaspoon paprika and 1 teaspoon onion powder; toss to coat.

Bake at 350 degrees for 20 minutes, stirring halfway through. You'll have more croutons than you need for this recipe, so use the rest in lunchtime salads in the week ahead!

To make the dressing, place 3 tablespoons silken tofu, 1 tablespoon water, and 1 tablespoon lemon juice in a bowl; whisk until smooth. Gradually add 3 tablespoons olive oil, whisking constantly. Add 3 tablespoons red wine vinegar, 1 and 1/2 teaspoons sun-dried tomato paste (in place of anchovy paste), 1 teaspoon vegan Worcestershire sauce (such as Annie's), 1/2 tsp. black pepper, 1/4 tsp. salt, and 2 minced garlic cloves.

Place 18 cups of torn romaine lettuce in a large bowl, along with 2 cups Crisp Croutons, and 1/4 cup shredded vegan cheese in place of Parmesan (I used the vegan mozzarella from Galaxy Foods). Drizzle the dressing over the salad, and toss to coat.

You'll have 12 servings of about 1 and 1/2 cups and 80 calories each. Serve alongside bowls of a hearty veggie stew for a great start-to-autumn supper!

Cost:
silken tofu $2.39
sun-dried tomato paste $4.99
romaine lettuce $2.79
sourdough bread $2.79
vegan cheese

Orange Banana-Nut Bread

2010-09-30T13:56:00.006-04:00

Here's another variation on banana bread to try, following my Molasses-Oat Banana Bread and Cardamom Banana Bread with Pistachios. It's probably the last time I'll make banana bread for awhile, but keep experimenting with different ingredients and flavor combinations if you like! This particular variety is delicious for breakfast - try it with a thin layer of vegan cream cheese on top, or topping it with strawberry, peach, or kiwi slices!

Lightly spoon 2 cups all-purpose flour into measuring cups, and level with a knife. Combine the flour in a large bowl with 3/4 tsp. baking soda and 1/2 tsp. salt; set aside.

In the bowl of a stand mixer, combine 1 cup raw sugar and 1/4 cup vegan butter (such as Earth Balance); beat for about 1 minute, until well blended. Add the equivalent of 2 eggs made with egg replacer (such as Ener-G), one at a time, beating between each addition.

Add 1 and 1/2 cups mashed ripe banana, 1 and 1/2 tablespoons grated orange rind, and 3 tablespoons orange juice; beat to combine. Add the flour mixture, and beat just until blended.

Stir in 1/3 cup chopped walnuts, then spoon the batter into an 8x4-inch loaf pan coated with cooking spray. Bake at 350 degrees for 1 hour and 5 minutes - a toothpick inserted in the center should come out clean.

Cool the bread for 10 minutes, in the pan, on a wire rack, then remove from the pan and cool completely on a wire rack. You'll have 16 slices of 180 calories each.

Cost:
banana $1.26
orange $1.23

'Gorgonzola'-Walnut Fettuccine with Toasted Breadcrumbs

2010-09-29T22:19:00.005-04:00

This elegant pasta dish works great for company! As with the Crostini with 'Gorgonzola', Caramelized Onions, and Fig Jam that I made last night, try the soy blue cheese from Sunergia in this recipe.

To start, tear 1 slice of white bread into pieces, and place in a food processor; process until you have coarse breadcrumbs. Place the breadcrumbs on a baking sheet and bake at 250 degrees until dry - the original recipe said 30 minutes, but I only gave mine 20 minutes.

Heat 1 tablespoon olive oil in a medium skillet over medium heat. Add 4 minced garlic cloves and saute for 30 seconds. Remove the pan from heat and let stand for 5 minutes, then add the breadcrumbs - return the pan to the heat and cook for 6 minutes, stirring frequently.

Cook 8 ounces of fettuccine according to package directions, then drain and transfer to a large bowl. Add the breadcrumb mixture, 1/4 cup chopped parsley, 1/4 cup crumbled soy blue cheese, 3 tablespoons chopped walnuts (which you can toast first, if you like), 2 teaspoons lemon juice, 1/4 tsp. salt, and 1/4 tsp. black pepper; toss to combine.

This dish is best served immediately. You'll have 4 servings of 1 and 1/2 cups and 330 calories each.

Cost:
parsley $1.69
walnuts $5.49

Crostini with 'Gorgonzola', Caramelized Onions, and Fig Jam

2010-09-28T23:18:00.004-04:00

These tasty little crostini make a great appetizer! In place of gorgonzola, I used the soy blue cheese from Sunergia. You'll have more fig jam than you need for this recipe, so use leftovers on breakfast toast!

To make the jam, place 1 cup dried figs and 1 teaspoon lemon juice in a food processor; process until finely chopped. Transfer the figs to a saucepan, along with 2 cups water, 2 tablespoons maple syrup, and a dash of salt. Bring to a boil, then reduce heat and simmer until thick. Use your judgment on this step - the original recipe said it would take about 25 minutes, but mine wasn't like jam until about 45 minutes - perhaps I wasn't simmering over high enough heat.

Let the jam cool completely before making the rest of the recipe (I made mine early in the afternoon).

To make the onions, heat a large skillet coated with cooking spray over medium heat. Add 2 cups sliced yellow onion, 1 teaspoon balsamic vinegar, 1/2 tsp. chopped thyme, and 1/4 tsp. salt; cover and cook for 5 minutes. Uncover and cook an additional 20 minutes - the onions should be a deep golden brown by the end. Add up to 1/2 cup water to the pan as needed to keep the onions from sticking to the pan.

Meanwhile, slice 24 (1-inch) slices of French bread baguette; toast for a couple of minutes on each side under the broiler.

Crumble 3 ounces of soy blue cheese. Spread about 1 teaspoon of the 'cheese' on each baguette slice. Top each slice with 1 teaspoon of the fig jam and 1 teaspoon of the caramelized onions. Sprinkle the crostini evenly with an additional teaspoon of chopped thyme.

2 crostini make an appetizer nosh of 110 calories.

Cost:
dried figs $5.49
yellow onion $1.18
French bread baguette $2.29

Curried Cauliflower

2010-09-27T21:32:00.005-04:00

I made a slightly milder curry powder for this Indian-spiced side dish, that marries will with vegetables, but you can use store-bought curry powder if you like.

To make the Mild Curry Powder, simply combine: 1 and 1/2 tablespoons ground paprika, 1 teaspoon ground cumin, 1/2 tsp. ground ginger, 1/2 tsp. ground turmeric, 1/2 tsp. ground coriander, 1/4 tsp. ground cardamom, and 1/4 tsp. ground red pepper - that will make more than you need for this recipe, but use leftovers in the coming weeks over other curried vegetable dishes!

To prepare the cauliflower, heat 1 teaspoon olive oil in a Dutch oven over medium-high heat. Add 1 cup thinly sliced onion and 1 tablespoon finely chopped and peeled ginger; cover and cook for 3 minutes, stirring at regular intervals.

Reduce the heat to medium. Add 1 tablespoon of the Mild Curry Powder, and 1 and 1/2 teaspoons minced garlic; cook for 30 seconds.

Add 5 cups cauliflower florets (about 1 head), 1/2 cup chopped, seeded, and peeled tomato, 1/2 cup plain soy yogurt (such as Whole Soy), 1/4 cup finely chopped cilantro stems, and 1/4 tsp. salt. Bring the mixture to a boil, then cover, reduce heat, and simmer for 20 minutes.

1 cup of the cauliflower is 90 calories. Serve with rice and a protein dish (such as lentils or chickpeas) to round out the meal!

Note: this is one of those recipes that moves fast, so have all your prep work done in advance. That includes peeling the tomato - simply mark an X in the bottom of 1 tomato, then place in a saucepan of boiling water for 1 minute. Transfer immediately to a bowl of ice water to stop the cooking process - the skin will slip right off. Finally, seed and chop to equal 1/2 cup.

Cost:
ginger $1.53
cauliflower head $3.99
tomato $1.80
cilantro $1.69

'Chicken' with Fennel, Tomato, and Tarragon Vinegar

2010-09-26T18:37:00.006-04:00

The vegan chick'n cutlets from Gardein were the perfect product to use in this recipe, which originally called for 8 chicken thighs. Each package of Gardein has 4 cutlets, so you'll need 2 packages for the recipe below.

The recipe also called for chopped, seeded, and peeled tomatoes, which takes a bit of prep work, but is worth the extra effort. Bring a large pot of water to a boil. While the water boils, slit a shallow X on the bottom of 3 tomatoes. Boil for 1 minute, then transfer immediately to a bowl of ice water. The peels will slip off easily. Seed and chop the tomatoes to equal 2 cups; set aside.

Now on to the rest of the recipe!

Sprinkle 1/8 tsp. black pepper evenly over the 'chicken' cutlets. Heat 1 teaspoon olive oil in a large skillet over medium-high heat; dd the 'chicken' and cook for 2-3 minutes on each side, then remove from the pan. Cut 2 fennel bulbs into quarters; add the fennel quarters to the pan and cook for 5 minutes, turning so they brown evenly on all sides. Remove the fennel from the pan, and add 3 minced garlic cloves; saute for 30 seconds.

Add 14 ounces vegetable broth, 1/3 cup tarragon vinegar, and 2 fresh tarragon sprigs to the skillet; scrape the bottom of the pan to remove the browned bits that have accumulated, then bring the mixture to a boil. Return the fennel to the pan, cover, reduce heat, and simmer for 7 minutes. Return the chicken to the pan, cover, and continue to simmer on low for a final 10 minutes.

Remove the chicken and fennel from the pan a final time. Add 1/8 tsp. black pepper, the chopped tomatoes, 1 tablespoon plain soy creamer (such as Silk), and 1/2 tsp. raw sugar to the broth mixture. Bring to a boil, then cook until reduced to 1 cup (about 10 to 15 minutes) ,stirring frequently.

Serve 2 'chicken' pieces with 2 fennel quarters and 1/4 cup of the sauce for 4 servings of 230 calories each. This hearty dish is almost like a stew, and would be great served over cooked rice to soak up the extra juices.

Cost:
fennel $3.08
vegetable broth $2.49
tomato $4.00

Swiss Fruit and 'Yogurt' Muesli

2010-09-25T18:36:00.004-04:00

This quick breakfast cereal is a great way to start you day!

In a bowl, combine 1 cup regular oats, 1 cup plain soy yogurt (such as Whole Soy), 1/3 cup orange juice, and 2 tablespoons packed organic brown sugar. Add 1 cup shredded Red Delicious apple, 1/2 cup sliced bannana, and 1/4 cup blueberries; stir gently to combine.

This recipe makes enough for 2 servings of 1 and 1/4 cups and 380 calories each, but double or triple the recipe as needed, so everyone in the house gets to enjoy! You can also try varying the fruits in the recipe, according to season, or add almonds on top for a nice crunch.

Cost:
Red Delicious apple $2.14
banana $0.56
blueberries $3.99

'Shrimp' Salad with 'Buttermilk' and Tarragon Vinaigrette

2010-09-24T17:24:00.006-04:00

Try the vegan shrimp from Vegetarian Plus for this main dish salad!

Ahead of time, you'll need to thaw 20 ounces (2 packages) of the vegan shrimp, whether in the fridge for about 12 hours, or in the microwave on the 'fish' setting.

Next, make 1 cup vegan buttermilk; place 1 tablespoon lemon juice in a measuring cup, and fill with plain soy milk (such as Silk) to equal 1 cup; let stand for 5 minutes to clabber (sour) the mixture.

Pour 1/4 cup of the 'buttermilk' into a shallow bowl or zip-top plastic bag; set the rest aside for now. Add 2 tablespoons minced Anaheim chile (a mild, green chile), 1 tablespoon chopped tarragon, 1 teaspoon grated lime rind, 1 tablespoon fresh-squeezed lime juice, 1/4 tsp. salt, 1/4 tsp. black pepper, and 1 minced garlic clove. Add the thawed 'shrimp'. Cover and refrigerate for 2 hours; stir the mixture occasionally, if in a bowl, or turn the zip-top bag over a few times, if in a bag.

To make the dressing, pour 1/3 cup of the prepared 'buttermilk' into a small bowl - you can discard the remainder, or save for another use. Add 2 tablespoons tarragon vinegar, 4 teaspoons finely chopped shallots, 1 teaspoon minced tarragon, 1 teaspoon Dijon mustard, 1/8 tsp. raw sugar, and 1/2 tsp. grated lime rind; stir with a whisk to combine, and chill until ready to use.

After 2 hours, discard the marinade. Transfer the 'shrimp' to a grill pan coated with cooking spray over medium-high heat; grill for 2-3 minutes on each side, until thoroughly heated.

To put together the salad, separate the leaves from 1 head of lettuce - the original recipe called for Bibb, but I used Boston lettuce, which is a very similar variety of butterhead; either works just fine.

Arrange the lettuce leaves on a serving platter, along with 12 romaine lettuce leaves. Cut 2 tomatoes into wedges. Arrange the tomato wedges and the grilled 'shrimp' over the lettuce, then drizzle with the vinaigrette.

You'll have 4 salad servings of about 2 cups salad and 5 ounces 'shrimp' (about 8 or 9 pieces). Each serving is 250 calories.

Cost:
Anaheim chile $0.32
fresh tarragon $2.49
lime $0.50
romaine lettuce $3.99

Greek 'Steak' Pitas with Dill Sauce

2010-09-23T20:59:00.004-04:00

I actually wanted to use the vegan steak strips from Yves Veggie for this recipe, which I think are the best, but LightLife makes a version too that worked in a pinch, since the grocery store was out of the former.

First, however, make the sauce: whisk together 1/2 cup plain soy yogurt (such as Whole Soy), 2 teaspoons chopped fresh dill, 1/4 tsp. black pepper, and 1 minced garlic clove; set aside.

Combine 1/2 cup lemon juice, 1 teaspoon dried oregano, 1/2 tsp. black pepper, and 2 minced garlic cloves, and place in a shallow bowl or zip-top plastic bag. Add 12 ounces vegan steak strips and marinate in the fridge for 10 minutes; turn the bag over once if you have the 'steak' in a plastic bag, and stir once if you have it in a bowl. After 10 minutes, remove the steak with a slotted spoon, and discard the marinade.

Heat a grill pan coated with cooking spray over medium-high heat and grill the 'steak' for 6 minutes.

Meanwhile, split 4 (6-inch) pitas in half. Cut 4 romaine lettuce leaves in half. Line each pita half with one piece of lettuce. Divide the 'steak' evenly among the pita halves (about 1/3 cup per half), and spoon 1 tablespoon sauce into each half. Finally, crumble 1 ounce of vegan feta (such as Sunergia), and divide evenly among the pitas (about 1 teaspoon per half).

2 stuffed pita halves makes an entree serving of 390 calories. These easy sandwiches would be great with a simple cherry tomato salad on the side to round out the meal.

Cost:
dill $1.99
vegan steak strips $6.98
pitas $1.99
romaine lettuce $3.99

Open-Faced Mushroom, Tomato, and Goat-Cheese Sandwich

2010-09-22T21:44:00.004-04:00

The original recipe for this decadent sandwich called for a spreadable goat cheese. To mimic that, I used a combination of vegan feta (from Sunergia) and vegan cream cheese (from Tofutti). The result was perfect!

To start, heat 1/2 tsp. olive oil in a large skillet coated with cooking spray over medium heat. Add 1 cup thinly sliced onion and 1 cup thinly sliced red bell pepper; cook for 4 minutes. Add 1 (6-ounce) package of sliced portobello mushroom caps and cook for an additional 5 minutes.

Remove the pan from heat, and stir in 2 teaspoons red wine vinegar, 1 teaspoon capers, 1/4 tsp. salt, and 1/8 tsp. black pepper; set aside.

In a bowl, combine 2 tablespoons vegan cream cheese with 2 ounces crumbled vegan feta. Microwave for 30 seconds, then stir to combine - the mixture will be wonderfully spreadable!

Place 1 (2-ounce) slice of sourdough bread on each of 3 plates. I actually had sliced sourdough from Rudi's Organic Bakery at home, but as I was assembling the sandwiches I realized hearty, fresh sourdough might have been even better! Use whichever you prefer.

Spread about 2 tablespoons of the 'goat cheese' over each bread slice. Top each slice with 3 (1/8-inch thick) slices of tomato, and about 2/3 cup of the mushroom mixture. Here's what the 'goat cheese' looks like before the rest of the topping go on:

Each open-faced sandwich is 410 calories. I recommend eating with a fork and a knife, or you'll have a big mess on your hands!

Cost:
red bell pepper $1.73
portobello mushrooms $3.49
tomato $4.34

Sugar-Roasted Plums with Balsamic and Rosemary Syrup

2010-09-21T22:43:00.005-04:00

This easy dessert would be an elegant finish to your next dinner party!

Place 12 small plums (about 3 pounds total) in a 13x9-inch baking dish. In a bowl, combine 1/2 cup water, 1/2 cup balsamic vinegar, 4 tablespoons raw sugar, and 10 black peppercorns; stir with a whisk until the sugar dissolves. Split open 1 vanilla bean, and scrape the seeds out with a knife. Add the seeds and the bean to the vinegar mixture, then pour evenly over the plums. Arrange 2 rosemary sprigs in the dish, and sprinkle the plums evenly with an additional 2 tablespoons raw sugar.

Bake at 400 degrees for 20 minutes - their skin should be starting to split away.

Remove the plums from the dish with a slotted spoon and place 2 plums on each of 6 dessert plates; set aside. Pour the vinegar mixture through a sieve into a saucepan, and discard the solids. Bring to a boil, then reduce heat to medium-high and cook until reduced to 3/4 cup (about 5 minutes). Drizzle 2 tablespoons of syrup evenly over the plums on each dessert plate, and garnish each plate with an additional sprig of rosemary.

Each serving (2 plums and 2 tablespoons sauce) makes a dessert of 150 calories.

Cost:
balsamic vinegar $4.99
plums $4.01
fresh rosemary $2.49

'Chicken' Marsala

2010-09-20T20:54:00.005-04:00

There were two questions I had going into tonight's recipe. First: is it necessary (or even possible) to clarify vegan butter as you would regular butter? Second: can you pound vegan chicken with a meat mallet, as you would real chicken?

The answer to the first is, well, not really. Melt 3 tablespoons vegan butter in a microwave (about 30 seconds), then let stand for 1 minute. If this was real butter, you were supposed to strain it through a fine sieve over a bowl, and discard the milk solids. I did pour my melted vegan butter (from Earth Balance) through a sieve, and while a fleck or two seems to have been left behind, for the most part I think there was nothing to discard. Regardless, I used this melted 'butter' in the recipe below.

The answer to the second question, however, was a resounding yes! (Although I did feel funny, as a vegan, purchasing a meat mallet at the grocery store). I used Gardein Tuscan chicken breasts (without the accompanying sauce) for my version, but I have a feeling Match Meat's chicken would work just as well. Whichever brand you choose, place 4 (4-ounce) 'chicken' breasts between two layers of plastic wrap, and pound with a meat mallet to about 1/4-inch thick; set aside.

Meanwhile, cook 8 ounces uncooked fettuccine according to package directions.

While the pasta cooks, heat a large skillet coated with cooking spray over medium-high heat. Add 8 ounces sliced mushrooms (which you can buy pre-sliced, if you like, to save prep time), 2 tablespoons finely chopped shallots, and 1 tablespoon minced garlic; cook for 3 minutes, then remove the mushroom mixture from the pan and set aside.

Sprinkle the pounded 'chicken' breasts with 1/8 tsp. black pepper. Place 3 tablespoons all-purpose flour in a shallow bowl and dredge the 'chicken' in the flour. Add the 'clarified' vegan butter to the skillet, then add the chicken and cook for 3 minutes on each side. Remove the 'chicken' from the pan, and return the mushroom mixture to the pan. Add 3/4 cup vegetable broth, along with 1/2 cup Marsala wine; scrape the pan to release any browned bits that accumulated while cooking the 'chicken'.

Bring the mixture to a boil, then reduce heat and simmer for 5 minutes (it should be reduced to about 1 cup). Stir in 1/2 cup frozen green peas and cook for 1 minute. Add 1 additional tablespoon vegan butter, 2 tablespoons plain soy creamer (such as Silk), and 1/8 tsp. black pepper. Return the chicken to the pan, and cook a final minute or two.

Serve 1 'chicken breast' over 1 cup of cooked fettuccine and drizzled with about 1/4 cup of the sauce for 4 servings of 590 calories each.

Cost:
mushrooms $2.79
vegan chicken breasts $7.98
frozen green peas $2.99
plain soy creamer $1.99
fettuccine $1.99

Peanut Butter-Banana Spirals

2010-09-19T21:34:00.003-04:00

This was just about the cutest take on a peanut butter sandwich I've ever seen!

In a bowl, combine 1/2 cup peanut butter with 1/3 cup vanilla soy yogurt, stirring until smooth. My favorite peanut butter brand right now is Peanut Butter & Co, since it is certified vegan. For the soy yogurt, I used Silk.

Slice 2 ripe bananas, and drizzle the slices with 1 tablespoon orange juice, tossing to coat. Arrange 4 (8-inch) tortillas on a work surface - I used the fat-free tortillas from Whole Foods' 365 brand. Spread 3 heaping tablespoons of the peanut butter mixture over each tortilla, leaving about a 1/2-inch border. Arrange 1/3 cup of the banana slices in a single layer over the peanut butter on each tortilla.

In a small bowl, combine 2 tablespoons wheat germ and 1/4 tsp. ground cinnamon; sprinkle evenly over the tortillas. Although the original recipe called for honey-crunch wheat germ (which is obviously not vegan), I found that regular wheat germ worked just fine.

Roll the tortillas up, and slice each into 6 pieces. 4 pieces makes a serving of 250 calories. Here's a photo of one tortilla just before rolling:

Cost:
peanut butter $4.99
vanilla soy yogurt $1.09
bananas $0.51
fat free tortillas $1.69

Cardamom Banana Bread with Pistachios

2010-09-18T14:10:00.002-04:00

Earlier this month, I made a Molasses-Oat Banana Bread. My non-vegan fiance loved it so much that I promised him another banana bread recipe soon! The wonderful thing about banana bread is how versatile it is; in this version, cardamom stands in for vanilla extract, and pistachios add a lovely crunch!

To start, lightly spoon 2 cups all-purpose flour into measuring cups, and level with a knife. Combine the flour in a large bowl with 3/4 tsp. baking soda and 1/2 tsp. salt; set aside.

In the bowl of a stand mixer, combine 1/2 cup raw sugar, 1/2 cup packed organic brown sugar, and 1/4 cup vegan butter (such as Earth Balance); beat for about 1 minute, until blended. Add the equivalent of 2 eggs using egg replacer (such as Ener-G), one at a time, and beat after each addition.

Add 1 and 1/2 cups mashed ripe banana, 1/3 cup vegan sour cream (such as Tofutti), and 1/2 tsp. ground cardamom; beat to combine.

Add the flour mixture, beating just until moist, then stir in 1/3 cup finely chopped pistachios.

Spoon the batter into an 8x4-inch loaf pan coated with cooking spray, and bake at 350 degrees for 1 hour - a toothpick inserted in the center should come out clean.

Cool in the pan on a wire rack for 10 minutes, then remove from the pan and cool completely on a wire rack. Slice into 16 servings of 190 calories each.

Cost:
bananas $1.26
pistachios $7.99

Green Beans with Toasted Almond Gremolata

2010-09-17T18:27:00.003-04:00

A gremolata is a chopped herb condiment of parsley, garlic, and lemon zest. Although it might traditionally go with osso bucco for a meat eater, it's also great over vegetables! I've paired it with green beans here, but use any steamed vegetable of your choice for an elegant side dish.

Trim the ends from 1 pound of green beans, then steam, covered, for 7 minutes.

Drain the beans, and return to the pan. Toss with 2 tablespoons chopped flat-leaf parsley, 1 tablespoon sliced almonds (which you can toast first, if you like), 1/4 tsp. grated lemon rind, 1 and 1/2 teaspoons fresh-squeezed lemon juice, 1 teaspoon olive oil, 1/4 tsp. salt, 1/8 tsp. black pepper, and 1 minced garlic clove.

1 cup of green beans makes a side serving of 60 calories.

Cost:
green beans $1.40
flat-leaf parsley $1.69
lemon $0.89

Tofu Bites

2010-09-16T20:45:00.003-04:00

This easy appetizer is sure to be a hit at your next cocktail party or family gathering! Although I used firm tofu, I might even recommend moving up to extra-firm tofu in retrospect, so the cubes hold together as you saute them.

Slice 1 package of lite firm (or extra-firm) tofu into 1/2-inch cubes. Place on several layers of paper towels, cover with additional paper towels, and let stand for 5 minutes.

Heat 1 and 1/2 teaspoons vegetable or canola oil along with 1 teaspoon dark sesame oil in a large skillet over medium-high heat. Add the tofu cubes and saute for 7 minutes.

Transfer the tofu to a bowl and drizzle with 2 tablespoons low-sodium soy sauce and 1 tablespoon rice vinegar. Toss gently to coat, then cover and chill for at least 1 hour.

Serve the bites cold or at room temperature, with toothpicks on the side. About 1/3 cup of tofu bites makes an appetizer nosh of 60 calories.

Cost:
lite firm tofu $2.00

Tomato Alphabet Soup

2010-09-15T20:41:00.005-04:00

I spotted a package of Eden Organics alphabet pasta at the grocery store and thought the itty bitty organic letters and numbers were just about the cutest pasta I'd ever seen. Naturally, I had to buy a box, and tonight I'm finally opening it up to make this soup. It's a great way to get kids to eat vegan!

For this recipe, you'll need 1 cup of cooked alphabet pasta, made according to package directions (about 1/2 cup uncooked). Once cooked, drain and set aside.

Meanwhile, melt 1 tablespoon vegan butter (such as Earth Balance) in a saucepan over medium-high heat. Add 1/2 cup chopped onion, 1/2 cup chopped carrot, and 3 tablespoons chopped celery; saute for 4 minutes.

Stir in 3/4 cup vegetable broth, 1/2 tsp. dried basil, 1/8 tsp. black pepper, and 1 (14-ounce) undrained can of diced tomatoes. Bring the mixture to a boil, then reduce heat and simmer for 15 minutes.

Stir in 1/4 cup of the cooked alphabet pasta, remove the pan from heat, and let stand for 5 minutes.

Transfer the mixture to a blender and process until smooth. Return the pureed soup to the saucepan, and add the remaining cooked pasta and 1/2 cup plain soy milk (such as Silk). Cook over medium-high heat for a final 2 minutes or so, stirring frequently (but don't let the soup return the soup to a boil), until thoroughly heated.

1 cup of soup is 180 calories. The quantities above make enough for 3 servings, but you can double the recipe easily!

Cost:
carrot $0.61
celery $1.99
vegetable broth $2.49
canned diced tomatoes $1.99
plain soy milk $2.49

Pickled Cherries in Red Wine Vinegar with Cinnamon

2010-09-14T12:31:00.002-04:00

The first day of fall is officially around the corner! I thought I'd take the opportunity to try pickling for the first time, using fresh summer cherries that will last me for the next few months.

Since this is the first time I've ever pickled anything, it was also the first time I needed to sterilize hot jars. The easiest method I found online was to submerge your jars and lids (separately) in a pot of water. Bring the water to a rolling boil, then turn off the heat and let the jars continue to sit in the water until you've prepared the rest of the ingredients below - I was nervous about boiling glass jars, but it turned out to be simple enough!

Meanwhile, pour 1 and 3/4 cups red wine vinegar into a saucepan. Combine with 3/4 cup raw sugar, 1/2 tsp. whole black peppercorns, 2 whole cloves, 1 cinnamon stick, 1 bay leaf, and 1 (5-inch) strip of lemon rind. I didn't have any lemons on hand, so simply omitted that last ingredient.

Bring the mixture to a boil, stirring so the sugar dissolves. Once boiling, reduce heat and let simmer for 5 minutes. Remove from the burner and let stand for 30 minutes, then drain the mixture through a sieve over a bowl.

Discard the solids, and return the vinegar to the saucepan; return to a boil.

While the vinegar mixture stands, wash and pat dry 1 and 1/4 pounds of sweet cherries. Prick each cherry a few times with a fork.

Spoon the cherries into the sterilized hot jars (remove the jars from the pot of water with tongs, so you don't burn yourself, and make sure that there is no water left inside them!).

Pour the hot vinegar over the cherries, leaving at least 1/4-inch room at the top. Close the lids of the jars tightly, then cool. Once cool, refrigerate for at least 2 weeks before serving. Here are the cherries in the jars just before going into the fridge:

You'll have 10 servings of about 5-6 cherries, depending on how big the cherries are. These cherries are great as part of an appetizer plate! Thick crackers and sliced vegan cheese and rolls of vegan deli ham!

Cost:
sweet cherries $9.37
red wine vinegar $3.50

G.I. Joes

2010-09-13T20:35:00.003-04:00

This recipe is a fun vegan variation on sloppy joes - perhaps the G.I. stands for garden-infused or garden-inspired! Needless to say, they're still just as sloppy and tasty to eat as the meat variety.

To start, pour 1 cup boiling water over 1/2 cup sun-dried tomatoes (packed without oil). Let stand for 5 minutes, then drain and chop; set aside.

Heat 1 tablespoon olive oil in large skillet over medium-high heat. Add 1 and 1/2 cups chopped onion, 1 cup chopped red bell pepper, and 2 minced garlic cloves; saute for 3 minutes.

Stir in the chopped sun-dried tomatoes, 1 tablespoon low-sodium soy sauce, 1 tablespoon balsamic vinegar, 1 teaspoon raw sugar, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1/2 tsp. ground cumin, 1/2 tsp. black pepper, 1/8 tsp. salt, and 1 (28-ounce) undrained can of crushed tomatoes. Bring to a boil, then reduce hat and simmer for 20 minutes, stirring occasionally - the mixture should be slightly thick by the end.

Stir in one (12-ounce) package of soy crumbles - Light Life, Yves Veggie, and Boca all make vegan versions, and I chose Yves Veggie for tonight. Note: if you use Boca, their crumbles are frozen, and should be thawed in advance.

Once you've added the soy crumbles, cook a final 2 minutes, stirring frequently.

Place 6 (2-ounce) hamburger buns on a platter. My new favorite on the market are the whole wheat hamburger buns from Whole Foods' house brand.

Spoon about 2/3 cup of the filling onto the bottom halves of each bun, then top with the top halves. You'll have six G.I. Joes of 400 calories each.

Cost:
red bell pepper $1.08
canned crushed tomatoes $3.19
soy crumbles $3.79
hamburger buns $2.89

Macerated Berries

2010-09-12T20:05:00.005-04:00

Pears and apples and other fall fruit are hitting the grocery store shelves - but I wanted to make one last dessert using summer berries before their season ends. This dessert is super easy, and is great over vegan ice cream or yogurt, or just in pretty dessert bowls by itself!

In a bowl, combine 2 cups sliced strawberries, 2 cups blueberries, and 1 cup raspberries. Sprinkle with 1 tablespoon raw sugar, and drizzle with 3 tablespoons lemon juice and 3 tablespoons Grand Marnier, tossing to coat.

Cover and refrigerate for at least 2 hours, and up to overnight, stirring occasionally. I only made my 2 hours in advance, at which point the berries already tasted great!

1 cup of berries is 140 calories.

Cost:
strawberries $4.99
blueberries $4.99
raspberries $3.99
Grand Marnier $15.00

Orange-Banana Smoothie

2010-09-11T08:40:00.001-04:00

This smoothie is perfect just about any time, whether to kick start the day for breakfast, as a refresher post-workout, or just for an afternoon snack!

In a blender, combine 1 cup orange juice, 1 cup vanilla soy yogurt (such as Whole Soy), 1/8 tsp. cinnamon, a dash of salt, and 1 sliced ripe banana; process until smooth.

Divide the mixture evenly among 2 glasses for two servings of 210 calories each.

Note: if you like, you can play around with different soy yogurt flavors - try strawberry for a pretty pink smoothie, or blueberry for a purple one.

Cost:
orange juice $5.99
vanilla soy yogurt $2.38
banana $0.93

Lemony Green Beans

2010-09-10T11:48:00.002-04:00

A couple nights back, I posted an elegant green bean side dish, perfect for company.... And then there are the nights when you want a recipe that's simple and quick! This version is about as simple as it gets. Serve alongside any vegan entree of your choice.

Steam 1 pound of green beans (trimmed and cut into about 2-inch pieces) for 5 minutes, or until crisp-tender. Drain, then return to the pan. Add 1 and 1/2 teaspoons lemon juice, 1 teaspoon olive oil, 1/4 tsp. salt, and 1/8 tsp. black pepper. Toss to coat, then serve! These are best served immediately.

1 cup of green beans makes a side serving of 50 calories.

Cost:
green beans $1.86

Molasses-Oat Banana Bread

2010-09-09T18:19:00.004-04:00

Molasses adds a rich taste and texture to this variation on banana bread. It's the perfect way to use up those ripe bananas in your kitchen!

To start, lightly spoon 1 cup all-purpose flour and 1/2 cup whole wheat flour into measuring cups, and level with a knife. Combine the flours in a large bowl with 2/3 cup regular oats, 1 teaspoon baking soda, 1 teaspoon cinnamon, and 1/2 tsp. salt; set aside.

In the bowl of a stand mixer, combine 2/3 cup raw sugar, 1/4 cup vegan butter (such as Earth Balance), and 1/3 cup dark molasses; beat for about 1 minute, until well blended. Add the equivalent of 2 eggs using egg replacer (such as Ener-G), beating until combined. Add 1 cup mashed ripe banana, 1/3 cup plain soy yogurt (such as Wildwood), and 1 teaspoon vanilla extract. Beat to combine.

Add the flour mixture, and beat just until moist. Spoon the batter into an 8x4-inch loaf pan coated with cooking spray, then bake at 350 degrees for 1 hour and 5 minutes - a toothpick inserted in the center should come out clean by the end.

Cool the bread for 10 minutes in the pan on a wire rack, then remove from the pan and cool completely on a wire rack. You'll have 14 slices of 180 calories each.

Cost:
$0 - It was the rare occasion where I had everything at home!

Green Beans with Garlic Vinaigrette

2010-09-08T22:12:00.005-04:00

This easy recipe makes an elegant side dish for company, with hardly any effort at all on your part!

To make the vinaigrette, whisk together 1/4 tsp. grated lemon rind, 1 and 1/2 teaspoons fresh-squeezed lemon juice, 1 teaspoon olive oil, 1/2 tsp. Dijon mustard, 1/4 tsp. salt, 1/8 tsp. black pepper, and 1 minced garlic clove; set aside.

Trim the ends from 1 and 1/4 pounds green beans, then cook in boiling water for 4 minutes. Drain, and place in a large bowl. Add the vinaigrette, and toss to coat. Sprinkle with 3 tablespoons sliced almonds (which you can toast first, if you like), and 1 and 1/2 teaspoons fresh thyme.

You'll have 6 servings of 1 cup and 60 calories each.

Cost:
green beans $1.45
thyme $2.49

'Beef' Curry with Toasted Spices

2010-09-07T18:38:00.005-04:00

For this final recipe using my Homemade Curry Powder, I turned to the frozen beefless tips from Gardein. If you haven't yet checked out Gardein, an amazing line of vegan meat alternatives out of Vancouver, I highly recommend doing so! You'll need 3 (9.5 ounce) packages of the beefless tips for this curry.

Ahead of time, prepare the spices: heat a skillet over medium-high heat and add 1 tablespoon coriander seeds, 1 and a 1/2 teaspoons cumin seeds, 1 teaspoon fenugreek seeds, 2 whole cloves, 1 (1/2-inch) piece of cinnamon stick, 1 dried hot red chile, and 1 bay leaf. Cook for 1 minute, shaking the pan almost constantly.

Transfer the mixture either to a spice grinder or - my personal favorite - a mortar and pestle, along with 1 tablespoon raw sugar, 1/4 tsp. ground cardamom, and 1/8 tsp. salt. Process until finely ground, whether with the touch of a button, or your pestle; set aside.

For this next step, I had to adapt the original recipe, since I was using vegan meat, and not real beef. The real beef was marinated in a dry rub of spices for two hours, but since Gardein beef is frozen, I wasn't sure if it was safe to thaw it ahead of time and not cook it right away. Instead, I combined 28 ounces frozen 'beefless tips' with 1 and 1/2 teaspoons Homemade Curry Powder and 1 teaspoon black pepper, tossing to coat, just before cooking.

Heat 1 and 1/2 teaspoons olive oil in Dutch oven; add the 'beef' mixture and saute for 5 minutes. Remove the 'beef' from the pan and set aside - it should be lightly browned on all sides.

Add 1 and 1/2 cups sliced onion and 1 and 1/2 tablespoons minced and peeled fresh ginger to the pan; reduce the heat to medium and cook for 6 minutes.

Add 2 tablespoons minced garlic, 1 tablespoon paprika, and the toasted spice mixture; cook for 1 minute, stirring constantly.

Return the 'beef' to the pan, along with 1 cup plain soy yogurt (such as Wildwood), 3/4 cup vegetable broth, 1/2 cup chopped red bell pepper, 1/4 cup minced cilantro stems, and 1/4 cup tomato puree.

The original recipe was then simmered for 1 and 1/2 hours, but Gardein beef doesn't need to cook nearly that long - continue to simmer for a final 5 to 10 minutes, and you should be good to go!

As with the Warm Spiced Lentils I made last night, this dish is even better if you make it ahead of time, then reheat just before serving, so the flavors have time to blend. Serve over some basmati rice, if you like. It's also really great with my Mango and Mint Chutney on the side!

1 cup of beef curry is 270 calories.

Cost:
fenugreek seeds $3.50
ginger $0.40
red bell pepper $1.13

Warm Spiced Lentils

2010-09-06T20:11:00.005-04:00

These hearty lentils make use of the Homemade Curry Powder recipe that I posted a few nights back. Although the original recipe billed it a side dish, double the lentil portions and serve over rice to make them the centerpiece of a vegan meal.

Heat 1 and 1/2 teaspoons olive oil in a saucepan over medium heat. Add 1 cup chopped onion, 1 and 1/2 teaspoons finely chopped and peeled fresh ginger, 1/4 tsp. salt, and 1/4 tsp. black pepper; cover and cook for 10 minutes, stirring occasionally.

Add 1 tablespoon minced garlic, 1 teaspoon ground cumin, 1 teaspoon Homemade Curry Powder, and 1/2 tsp. ground coriander; cook for 1 minute.

Add 1 and 1/4 cups water, 1 cup vegetable broth, 1 cup dried lentils, and 1 bay leaf. Bring to a boil, then cover, reduce heat to low, and simmer for 2 hours.

Uncover and cook a final 5 minutes - the liquid should be nearly all absorbed. Discard the bay leaf, then stir in 1/8 tsp. black pepper, 1/2 cup plain soy yogurt (such as Wildwood), and 6 tablespoons tomato puree. Heat a final 5 minutes over low heat before serving.

You'll have 6 servings of 1/2 cup and 160 calories each - although you can also double the recipe easily! It's actually almost better if you make it a day ahead of time and then reheat before serving, so the flavors can really meld together.

Cost:
ginger $0.40
vegetable broth $2.49
dried lentils $2.79
tomato puree $3.19

Mango and Mint Chutney

2010-09-05T13:01:00.004-04:00

A few days ago I made a Homemade Curry Powder that's perfect for any Indian recipes you want to prepare. Try it in this easy chutney! The chutney will keep for up to a week in the fridge, and makes a great compliment to veggie curries. You can also use it as a spread with vegan deli ham slices for sandwiches.

Heat 1 tablespoon olive oil in a large skillet over medium heat and add 1/4 cup finely chopped red onion, 2 tablespoons minced and peeled fresh ginger, and 1 seeded and finely chopped jalapeno pepper; cover and cook for 7 minutes, stirring occasionally.

Add 1/2 cup packed organic brown sugar, 1/2 cup cider vinegar, 1/4 cup raisins, 2 teaspoons Homemade Curry Powder, 1/4 tsp. ground cloves, 1/8 tsp. ground cinnamon, 1/8 tsp. ground nutmeg, and 1/8 tsp. ground allspice. Cover and cook for 5 minutes.

Increase the heat to medium-high and add 3 and 1/4 cups peeled and diced mango. Cook until the liquid is nearly all evaporated - the original recipe said 5 minutes, but I gave mine 8.

Stir in 1/4 cup chopped mint at the end. 1/4 cup of chutney is 90 calories - you'll have about 12 servings.

Cost:
jalapeno pepper $0.12
raisins $2.99
mango $5.97
mint $1.99

'Cheddar-Jack' Crackers

2010-09-04T09:55:00.002-04:00

I debated how best to approximate the cheese for these crispy little crackers. At first I considered mixing 1/4 cup vegan Monterey Jack and 1/4 cup vegan cheddar (both available from Vegan Gourmet), but in the end, I went with all cheddar. However, if you want to blend the two, go right ahead!

To begin, lightly spoon 2/3 cup all-purpose flour into measuring cups and level with a knife. Combine the flour in a large bowl with 1/4 cup yellow cornmeal, 1/2 tsp. raw sugar, 1/4 tsp. baking soda, 1/4 tsp. salt, and 1/8 tsp. ground red pepper.

Cut 2 tablespoons vegan butter (such as Earth Balance) into small pieces, then cut into the flour mixture using a pastry blender until the mixture is like coarse meal.

Add 1/2 cup shredded vegan cheese of your choice in place of cheddar-jack, 1/4 cup ice water, and 1 tablespoon white vinegar. Stir until the mixture comes together.

Form the dough into 4 balls - they will be quite soft, but not sticky. Wrap each ball individually in plastic wrap, and freeze for 30 minutes.

Working with one dough portion at a time, roll into an 8-inch circle on a piece of parchment paper over a lightly floured surface - the circle will be very thin. Cut the dough into 8 wedges, but do not separate the wedges. Place on a baking sheet. Repeat with the remaining circles of dough. Sprinkle each circle with 1/2 tsp. poppy seeds, pressing slightly into the dough, then bake at 375 degrees for 10 minutes. Cool completely on a wire rack before separating into wedges.

Note: I nearly forgot those poppy seeds, but remembered after the crackers had only been in the oven a minute or two, so luckily it wasn't too late!

2 crackers are 60 calories - these are perfect with a bowl of tomato soup!

Cost:
vegan cheddar $3.39

Pan Bagnat

2010-09-03T15:36:00.004-04:00

Pan Bagnat is a traditional sandwich from Nice, France. Literally translating as "wet bread" in the local dialect, it needs to be made at least 2 hours ahead of time for the flavors to blend together and the bread to soak in the ingredients. I was using up the last of my package of vegan tuna (from the Tuna (Not!) Salad Mix), which you should prepare ahead of time and chill, according to package directions, before assembling the sandwiches.

To prepare the sandwiches, cut 2 (4-ounce) rolls in half, and hollow out the tops and bottoms until you have about a 1/2-inch thick shell. You can either discard the bread pulp, or save for another use. The original recipe called for rustic rolls, which was a little vague, but looking at images of pan bagnat online, any bulkie sandwich roll or kaiser roll should work fine - I used Bread Alone's vegan kaiser rolls.

In a small bowl, whisk together 1 and 1/2 tablespoons sherry vinegar, 1 tablespoon olive oil, and 1 minced garlic clove. Brush evenly over the cut sides of the rolls.

In a separate bowl, combine 1 cup prepared vegan tuna with 1 and 1/2 tablespoons lemon juice, 1 tablespoon chopped parsley, and 1/8 tsp. black pepper. Divide the 'tuna' mixture evenly among the bottom halves of the rolls.

Drain a 7-ounce bottle of roasted red peppers, and cut the peppers into 1/4-inch strips. Divide the strips evenly among the two sandwich bottoms. Top each serving with 1 plum tomato (cut into 1/4-inch thick slices), 6 spinach leaves, 2 chopped sun-dried tomatoes, and 2 thin red onion slices. Cover with the top of the rolls, then wrap tightly with plastic wrap and refrigerate for at least 2 hours and up to overnight.

Note: if you buy sun-dried tomatoes packed in oil, simply chop them as is. I had sun-dried tomatoes packed without oil on hand, so soaked mine in boiling water for 10 minutes first, then chopped them and added to the rolls. The original recipe actually calls for anchovies, but sun-dried tomatoes are my go-to vegan substitute to capture the saltiness!

1 sandwich is 540 calories.

Cost:
rustic rolls $4.29
parsley $1.69
bottled roasted red peppers $2.79
plum tomatoes $0.75
spinach $3.99

Homemade Curry Powder

2010-09-02T14:22:00.004-04:00

Making spice blends at home is a great way to take advantage of a well-stocked spice cabinet! This curry blend goes great anywhere you would use commercial curry powder. I plan to use it in a few Indian recipes in the upcoming week, but for tonight, I'm keeping it simple with the spice blend alone.

In a bowl, mix together 1 and 1/2 tablespoons paprika, 1 teaspoon ground cumin, 1 teaspoon ground fennel seed, 1 teaspoon ground mustard, 1 teaspoon ground red pepper, 1 and 1/2 teaspoons ground coriander, 1 and 1/2 teaspoons ground turmeric, 1/2 tsp. ground coriander, 1/4 tsp. ground cinnamon, and 1/4 tsp. ground gloves.

The blend will keep in a cool, dark place for up to 2 months. My before photo shows all the lovely spices before blending, so you can get a sense of the wonderful colors involved! One they're all mixed together, they'll look like this:

Cost:
ground fennel seed $3.50

Raita (Indian Yogurt and Cucumber Condiment)

2010-09-01T21:33:00.002-04:00

I love raita because it's so versatile! Although traditionally a condiment dolloped atop spicy Indian food, you can also stir it into seasoned basmati rice, use it as a spread for pita sandwiches, along with some slices of lettuce and tomato, or serve it as dip with mini pitas for an appetizer!

Shred 1 English cucumber to equal 2 cups, and place the cucumber in a colander. Sprinkle with 1 teaspoon coarse salt and let drain for 30 minutes. Rinse with cold water and drain again.

Spread the cucumber on several layers of paper towels, and cover with additional paper towels; let stand for 5 minutes, pressing down occasionally.

Note: English cucumber is longer and thinner than regular cucumber, and with fewer seeds, so it works great for this recipe, but you can substitute regular cucumber in a pinch.

Combine the cucumber in a large bowl with 2 cups plain soy yogurt, 1/2 cup finely chopped red onion, 1/4 cup coarsely chopped cilantro, 2 tablespoons fresh-squeezed lime juice, 1/4 tsp. ground coriander, 1/4 tsp. ground cumin, 1/8 tsp. black pepper, and a dash each of nutmeg, cinnamon, and cardamom.

For the soy yogurt, I definitely recommend Wildwood's unsweetened plain variety - it's very thick and rich, so comes closest to the whole milk yogurt that would be used in traditional versions of raita.

1/3 cup of the raita is 50 calories. Don't make this more than an hour in advance, or it will grow watery!

Cost:
English cucumber $1.99
plain soy yogurt $2.99
red onion $1.41
cilantro $1.69
lime $0.50

'Chicken', Endive, and Blueberry Salad with Toasted Pecans

2010-08-31T23:07:00.006-04:00

This is a wonderful end-of-summer salad, to use up the last of the blueberries! I used the vegan Tuscan chicken breasts from Gardein for my salad, but use any vegan chicken of your choice.

Chop 1 and 1/2 cups worth of vegan chicken and cook in a skillet coated with cooking spray over medium heat until thoroughly heated - about 6 to 7 minutes.

Combine the 'chicken' in a large bowl with 4 cups sliced Belgian endive, 1 cup gourmet salad greens, and 1 cup fresh blueberries.

In a small bowl, whisk together 2 and 1/2 tablespoons apple cider vinegar, 2 and 1/2 tablespoons agave nectar (in place of honey), and 1/4 tsp. black pepper. Drizzle the dressing over the endive mixture.

Sprinkle with 1/2 cup crumbled vegan feta (such as Sunergia) and 2 tablespoons chopped pecans (which you can toast first if you like, as per the title of this recipe, although I did not!). Toss gently to coat.

1 and 1/2 cups of salad make a serving of 160 calories. Double the portions to make it an entree salad.

Cost:
Belgian endive $4.39
gourmet salad greens $2.50
vegan chicken $3.99
blueberries $4.99
vegan feta $3.69

Eggplant Torte with Pesto and Sun-Dried Tomatoes

2010-08-30T13:26:00.008-04:00

As promised, here's a recipe using the Pesto from last night. If you don't want to make your own pesto, go ahead and buy a commercial version - just make sure it doesn't have cheese in it!

For this torte, cut 9 (1/2-inch thick) lengthwise slices of eggplant - you'll probably need about 1 and a half medium-sized eggplant, so save any remainders for another use. Arrange the eggplant slices on a baking sheet coated with cooking spray and sprinkle with 1/4 tsp. salt (which I forgot!). Broil for 10 minutes on each side - the eggplant should be lightly browned and tender by the end. Cut each eggplant piece in half crosswise, so you now have 18 pieces total.

Meanwhile, pour 1 cup boiling water over 1/2 cup sun-dried tomatoes packed without oil. Let stand for 10 minutes, then drain and finely chop the tomatoes.

At the same time, cook 5 lasagna noodles according to package directions. Drain and cut each into 3 pieces (so you have 15 pieces of lasagna).

Coat an 8x4-inch loaf pan with cooking spray, and line with plastic wrap. Lightly coat the plastic wrap with cooking spray, too. Arrange 5 lasagna pieces on the bottom, and top with three slices of sliced vegan cheese. The original recipe used deli-sliced provolone, so I decided the closest option was the sliced vegan mozzarella from Galaxy Foods.

Spread 2 tablespoons of Pesto over the 'cheese', then top with 9 of the eggplant pieces. Sprinkle with half of the chopped sun-dried tomato. Repeat the layers - 5 more lasagna noodles, 3 more slices of 'cheese', 2 tablespoons Pesto, 9 more eggplant pieces, and the remaining sun-dried tomatoes. End with the final 5 lasagna pieces.

Cover with plastic wrap, letting the edges hang over, then place a second (empty) 8x4-inch loaf pan on top of the torte. Weight down using any 2 (15-ounce) cans from your pantry - canned beans or soups work great!

Refrigerate the torte for at least 8 hours, and up to overnight. When it's time to serve, remove the canned goods, the empty loaf pan, and the top sheet of plastic wrap from the torte. Invert onto a plate or serving platter, and remove the remaining plastic wrap. Slice into 8 slices.

The torte is best served at room temperature - serve it with fresh French bread baguette.

4 slices of torte plus 4 (1/2-inch) slices of French bread make a serving of 250 calories. This dish works equally well as an appetizer, or as the center of the meal if you double the portions!

Cost:
eggplant $6.61
sliced vegan cheese $3.39
French bread baguette $2.29

Pesto

2010-08-29T18:42:00.005-04:00

Make this classic pesto while basil is at its peak! You can serve it stirred into pasta (or layer it between lasagna noodles for an easy lasagna dish!). It's also great over vegetables, or dolloped onto soup just before serving. I plan to make a more intricate recipe with the pesto for tomorrow night, but for tonight, try it at its simplest and best!

Place 2 peeled garlic cloves in a food processor, and process until minced. Add 2 cups packed basil leaves, 2 tablespoons pine nuts, 1/4 cup shredded vegan cheese in place of Parmesan (such as the vegan mozzarella from Galaxy Foods), 1/4 tsp. salt, and 1/4 tsp. black pepper; process for about 10 seconds.

Whisk together 1/4 cup warm water and 3 tablespoons olive oil in a measuring cup. Add the oil mixture to the food processor, and process until blended.

1 tablespoon of pesto is 60 calories. If you store this in the fridge, cover the surface of the pesto with plastic wrap, otherwise it might discolor. Go ahead and double the quantities above to make a big batch, if you like - the pesto will keep for 2 weeks in the fridge!

Cost:
basil $2.99
pine nuts $4.00
vegan cheese $3.39

Moist Skillet Corn Bread

2010-08-28T21:28:00.004-04:00

This is probably the last recipe I'll do with fresh corn on the cob - at least for this summer! Check back over my posts from this past month for other great corn ideas.

To start, heat an empty 9-inch cast-iron skillet in a 450 degree oven for 10 minutes.

While the skillet heats, lightly spoon 1 and 1/2 cups all-purpose flour into measuring cups, and level with a knife. Sift the flour into a large bowl, along with 1 and 1/2 cups yellow cornmeal, 2 tablespoons raw sugar, 1 and 1/2 teaspoons salt, and 1 and 1/2 teaspoons baking powder.

In a food processor or blender, combine 1 and 1/4 cups fresh corn kernels, 1 and 1/4 cups plain soy milk (such as Silk), and 2 tablespoons melted vegan butter (such as Earth Balance); process until smooth. Add the equivalent of 2 eggs using egg replacer (such as Ener-G) and process again to combine.

Add the soy milk mixture to the flour mixture, and stir just until combined. Stir in an additional 1 and 1/4 cups of fresh corn kernels.

Carefully remove the heated skillet from the oven, and add 2 tablespoons vegan butter, tipping so the bottom and sides of the pan are coated. Pour the corn batter into the pan, and bake at 450 degrees until a pick inserted in the center comes out clean. The original recipe said the bake time would be about 25 minutes, but I gave mine a couple minutes less than that, at which point the corn bread was perfect!

You'll have 14 servings of 220 calories each. I like this both as a side dish at dinner and for breakfast with some jam!

Cost:
fresh corn $1.60
plain soy milk $2.49

Corn and Poblano Empanadas

2010-08-27T20:18:00.005-04:00

These yummy little appetizers are another great way to use summer's fresh corn!

Ahead of time, place 2 poblano peppers on a foil-lined baking sheet; bake at 500 degrees for 20 minutes, turning at the ten minute mark - they should be brown and blistered by the end.

Place in a plastic bag for 15 minutes, then peel the poblanos, cut them in half lengthwise, and discard the seeds and membranes. Finely chop the remaining flesh, and set aside in a medium bowl.

To make the dough, lightly spoon 3/4 cup all-purpose flour into measuring cups and level with a knife. Combine the flour in a food processor with 3/4 cup masa harina (corn flour), 1/4 tsp. salt, and 1/2 tsp. chili powder. Pulse about 3 times to mix. Add 2 tablespoons vegan butter (such as Earth Balance), cut into small pieces, along with 1/2 cup water; pulse until the mixture starts to form a ball. Turn out onto a surface and knead to finish incorporating the dough together, and completely form into a ball.

Note: since my food processor isn't large enough, I used a blender instead, which doesn't do quite as nice a job making dough as a food processor. Once the ingredients were mostly combined, I turned the dough out onto a surface and finished it off there by hand.

Divide the ball into 8 equal portions (it's a wonderfully workable dough, I discovered, so don't worry about it sticking to your hands!). Pat each portion into a 3-inch circle. Stack the circles between layers of wax paper, and chill for 30 minutes.

While the dough chills, heat a large skillet coated with cooking spray over medium-high heat. Add 2 minced garlic cloves and saute for 30 seconds. Add 1/4 tsp. salt, and 1 and 1/2 cups fresh corn kernels; saute for 3 minutes. Add the corn mixture to the reserved poblanos, and let stand for 5 minutes, then stir in 3/4 cup shredded vegan mozzarella (such as Follow Your Heart).

Working with one portion of dough at a time, roll into a 5-inch circle. Spoon about 3 tablespoons of the corn mixture into the center of the circle. Moisten the edges of the dough with water, then fold over the filling.

(Note: I forgot to moisten the edges, but my dough still held together fine!)

Press the edges with a fork to seal. Repeat with the remaining dough and corn mixture. Place all the filled empanadas on a baking sheet coated with cooking spray. Make the equivalent of 1 egg using Ener-G egg replacer, and lightly brush the tops of the empanadas with the 'egg'. Pierce each empanada with a fork on the top (which I also forgot! I guess I was working fast at the end...), then bake at 425 degrees for 20 minutes.

1 empanada makes an appetizer nosh of 160 calories.

Cost:
masa harina $3.39
poblano peppers $1.80
fresh corn $0.80
vegan mozzarella $4.39

Scrumptious 'Shrimp' with Artichokes

2010-08-26T22:02:00.005-04:00

Use the vegan shrimp from Vegetarian Plus for this easy meal - it's as yummy as the title suggests!

Ahead of time, defrost 1 (10 ounce) package of vegan shrimp - if you don't have time to defrost the product in the fridge, use the "fish" setting for defrosting on your microwave.

Once defrosted, heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the 'shrimp', 1 and 1/2 tablespoons red pepper flakes, and 2 minced garlic cloves; saute for 3 minutes.

Add 2 cups diced tomato, 2 tablespoons chopped flat-leaf parsley, 1 teaspoon paprika, and 1 (14-ounce) drained can of quartered artichoke hearts. I actually bought canned whole artichoke hearts instead, and quartered them myself. I also omitted the salt in the original recipe, you can add a 1/4 tsp. if you like.

Cook a final 3 minutes, stirring frequently, then divide the mixture among 4 plates (about 1 and 1/2 cups per serving). Each serving is 240 calories.

Note: this dish is spicy hot - decrease the amount of red pepper flakes if you want a little less heat. I also am still getting a feel for how many vegan shrimp are the equivalent of real shrimp - I probably should have used closer to 1 and 1/2 packages of the vegan version, instead of just 1 package.

Cost:
vegan shrimp $6.95
tomato $3.50
canned artichoke hearts $4.39

Polenta with Sauteed Mushrooms and Asparagus

2010-08-25T19:16:00.004-04:00

Quick-cooking polenta is great for busy weeknight meals! This one comes together in minutes.

In a large saucepan, combine 2 cups plain soy milk (such as Silk), 2 cups vegetable broth, and 1/8 tsp. black pepper. Bring to a simmer, then slowly whisk in 3/4 cup dry polenta. Bring the mixture to a boil, then cover, reduce heat, and simmer until thick.

Note: I only had 1 and 1/4 cups of vegetable broth at home, so I thinned it the rest of the way with water, which worked fine. Also, although polenta normally takes about 5 minutes to thicken, for some reason mine needed about twice that tonight! Perhaps I had the burner simmering on lower than I thought...

While the polenta cooks, melt 1 tablespoon vegan butter (such as Earth Balance) in a large skillet over medium-high heat. Add 2 cups sliced mushrooms and saute for 5 minutes. Add 2 teaspoons vegetable oil, 2 and 1/2 cups (2-inch) pieces of asparagus, and 1 cup chopped vegan deli ham (such as Light Life - about 8 slices). Saute for 4 minutes.

Spoon 1 cup of polenta onto each of 4 plates. Top each serving with 1 cup of the asparagus mixture, and sprinkle each serving with about 1 teaspoon grated vegan Parmesan topping (such as Galaxy Foods).

Each serving is 340 calories.

Cost:
sliced mushrooms $2.49
asparagus $5.34
vegan deli ham $2.00

Creamed Corn with 'Bacon' and Leeks

2010-08-24T21:56:00.005-04:00

Cooking this dish made me feel like I was in a southern kitchen, not New York City! Although traditionally a side dish, I think a hearty portion can be the center of a vegan meal. Add some corn bread, collard greens, and a couple extra slices of vegan bacon, and you've got yourself a southern repast.

Cut kernels from fresh corn cobs to equal 3 cups - about 5 to 6 cobs, depending how big they are; set the kernels aside.

Using the dull side of a knife, scrape down the corn cobs to remove the remaining pulp and the "milk" in the cob - who knew that corn had milk! Reserve the corn pulp in a separate bowl.

Place 1 and 1/2 cups of the corn kernels in a blender or food processor, along with 2 cups plain soy milk (such as Silk), 1 tablespoon cornstarch, 1 teaspoon raw sugar, 1/4 tsp. salt, and 1/4 tsp. black pepper; process until smooth.

Heat a large skillet coated with cooking spray over medium heat. Add 4 slices of vegan bacon (such as Light Life) and cook until crisp - about 3 to 4 minutes per side. Remove from the pan and crumble.

Re-coat the skillet with cooking spray and add 1 cup chopped leek; cook for 2 minutes, stirring constantly.

Add the pureed soy milk mixture, the remaining 1 and 1/2 cups whole corn kernels, and the corn pulp; bring to a boil, then reduce heat and simmer until slightly thick. The original recipe said 3 minutes, but I gave mine double that!

Sprinkle with the crumbled 'bacon', and stir in the 'bacon' just before serving. 2/3 a cup of the corn is 160 calories.

Cost:
fresh corn $2.40
plain soy milk $2.49
leek $2.21

Minestrone Soup with Soybeans

2010-08-23T21:19:00.005-04:00

This was a fun soup to make, since it's the first time I've used a battuto (a paste of aromatics from Italian cuisine) in my cooking. Soybeans in place of chickpeas and pieces of spaghetti instead of macaroni also add a twist to the soup!

In a food processor, combine 1/2 cup coarsely chopped red onion, 1/2 cup coarsely chopped carrot, 1/3 cup coarsely chopped celery, 1/4 cup flat-leaf parsley leaves, 2 chopped (raw) vegan bacon slices, and 1 garlic clove; process until very nearly a paste. Voila! You have your battuto.

Heat 2 teaspoons olive oil in a Dutch oven over medium-high heat. Add the battuto and saute for 3 minutes.

Add 4 cups vegetable broth, 1 and 1/2 cups coarsely chopped and seeded plum tomato, 1 and 1/2 cups peeled and cubed Yukon gold potato, 1 (15-ounce) rinsed and drained can of yellow soybeans, and 1 sprig of fresh rosemary (about 3 inches long).

Bring the mixture to a boil, then cover, reduce heat, and simmer for 5 minutes.

Stir in 1 cup (1-inch) cut green beans, 1 cup sliced zucchini, 1 cup cauliflower florets, 1/4 tsp. salt, 1/4 tsp. black pepper, and 1 ounce of 1-inch broken spaghetti pieces. Continue to simmer, uncovered, for 20 minutes.

Remove the rosemary sprig from the soup, then ladle 1 and 1/3 cups of minestrone into each of 6 bowls. Sprinkle each serving with 1 to 2 teaspoons of grated vegan Parmesan topping (such as Galaxy Foods) according to taste.

Each bowlful is 220 calories.

Cost:
carrot $0.41
celery $3.39
flat-leaf parsley $1.69
vegan bacon $3.39
vegetable broth $3.49
plum tomato $0.88
Yukon gold potatoes $1.34
canned yellow soybeans $1.50
fresh rosemary $2.49
green beans $3.49
zucchini $0.52
cauliflower $5.94
spaghetti $3.49

Grilled Asparagus Rafts

2010-08-22T10:10:00.002-04:00

Grilling asparagus can be tricky, since it is time consuming to turn every individual spear. Threading together these 'rafts' makes the job a lot easier!

You'll need 16 asparagus spears for this recipe, and thicker spears will work better than thin ones. Thread 2 toothpicks through 4 of the spears, with one toothpick about an inch from the top of the spears, and 1 toothpick about an inch from the bottom. Repeat with the remaining asparagus and more toothpicks, until you have 4 'rafts'.

In a small bowl, combine 1 tablespoon soy sauce (preferably low-sodium), 1 teaspoon dark sesame oil, and 1 minced garlic clove. Brush the mixture evenly over the asparagus.

Heat an outdoor grill or indoor grill pan over high heat. Grill the asparagus rafts for 3 minutes on each side, then remove from heat and sprinkle with 2 teaspoons sesame seeds (which you can toast first, if you like), 1/4 tsp. black pepper, and just a dash of salt.

1 'raft' is 50 calories. It's the perfect summer side dish to a grilled veggie burger!

Cost:
asparagus $5.14

Papaya and Mango Salsa

2010-08-21T09:16:00.003-04:00

This salsa is great for dipping chips, or works as a condiment to vegan protein, like tempeh or vegan 'chicken' (such as Gardein).

Shred 2 cups of peeled, firm papaya. If your papaya is ripe, like mine was, simply chop it instead.

Combine the papaya in a bowl with 2 cups peeled and chopped mango, 1 cup finely chopped red onion, 1/4 cup chopped cilantro, 1/4 cup chopped mint, 1 and 1/2 tablespoons lemon juice, 1 tablespoon finely chopped and seeded jalapeno, 1/8 tsp. salt, and just a dash of sugar.

1/2 cup of salsa is 60 calories.

Cost:
papaya $2.99
mango $1.99
mint $1.99
jalapeno $0.25

Caramel Corn 'Ice Cream'

2010-08-20T13:05:00.004-04:00

I wouldn't even have bothered with this recipe until I saw vegan caramel candies from Allison Gourmet - and then I just had to try it!

First, combine 2 cups fresh corn kernels and 1 cup plain soy creamer (such as Silk) in a blender or food processor; process until very smooth - about 1 minute.

Strain the mixture through a sieve over a large bowl, and discard any solids. Add 2 cups plain soy milk (again, I used Silk), 2/3 cup raw sugar, a dash of salt, and the equivalent of 3 egg yolks using Ener-G egg replacer - that's 1 and 1/2 tablespoons powder whisked into 3 tablespoons warm water.

Transfer the mixture to a saucepan; cook over medium-high heat for about 20 minutes, stirring constantly - you want it to be thickened by the end. You should not, however, let the mixture come to a boil, which is why it's crucial to stir the whole time.

Transfer the pan to a large ice-filled bowl and let the mixture come to room temperature (about 20 to 30 minutes), stirring occasionally.

Meanwhile, combine 3 tablespoons plain soy milk with 12 vegan soft caramel candies in a saucepan or skillet. The original recipe said to bring to a simmer, then continue to cook for 10 minutes until the caramels melted. However, perhaps vegan caramels melt faster, because I removed mine from heat after only about 5 minutes over medium-low heat. Let cool slightly.

Once the corn mixture has come to room temperature, transfer to an ice cream maker and process according to manufacturer's instructions. Add the melted caramels once done, then spoon the 'ice cream' into a freezer safe container and freeze a final 2 hours before serving.

You'll have 7 servings of 1/2 cup and 240 calories each - if you want to serve the ice cream in cones, try the vegan ice cream cones from Let's Do Organic!

Cost:
corn $1.20
plain soy creamer $1.99
vegan caramel candies $10.95

Black Bean Stew

2010-08-19T21:27:00.004-04:00

You probably have everything for this stew already in your pantry - it's perfect for those nights when you can't make it to the grocery store! If you don't have Israeli couscous at home (also called pearl or Middle Eastern couscous), use rice instead.

Heat 2 teaspoons olive oil in a saucepan over medium heat. Add 1/2 cup chopped onion and 1/3 cup uncooked Israeli couscous; cook for 5 minutes, stirring frequently.

Add 1 cup vegetable broth, bring to a boil, then cover, reduce heat, and simmer for 5 minutes.

Rinse and drain 1 cup of canned black beans. Reserve any leftover beans from the can for another use. Remove 1 chipotle chile from a can of chipotle chiles in adobo sauce, and mince to equal 1 teaspoon. Save the rest of the chipotles for another use (a great way is to freeze them in individual portions of an ice cube tray!). My favorite brand is Casa Fiesta, since they do not include sugar in their adobo sauce, but most other brands too.

Add the cup of black beans and the minced chipotle to the saucepan, along with 1 (14-ounce) undrained can of stewed tomatoes. Cover and simmer for a final 4 minutes.

Ladle 1 and 1/2 cups of stew into each of 2 bowls. Top each serving with 1 and 1/2 teaspoons sliced green onions and 1 and 1/2 teaspoons vegan sour cream (such as Tofutti). Each bowlful is 330 calories.

Cost:
vegetable broth $2.49
canned black beans $1.99
canned stewed tomatoes $1.99
green onions $1.29

Hoisin-Drenched Tofu and Stir-Fried Vegetables

2010-08-18T20:30:00.006-04:00

Here's another Asian-inspired meal, similar to last night's but using tofu instead of tempeh. Cooking at home this way is guaranteed to be healthier than Chinese take-out! As with last night, I recommend doing all of your chopping before you heat up the skillet, since stir-fries move quickly!

Ahead of time, combine 6 tablespoons hoisin sauce, 3 tablespoons Nigori (unfiltered) sake, 1 and 1/2 tablespoons low-sodium soy sauce, 2 and 1/4 teaspoons minced garlic, 1/2 tsp. dark sesame oil, and a rounded 1/4 teaspoon of five-spice powder; stir with a whisk.

A couple notes on ingredients: for the hoisin sauce, read ingredient lists carefully for non-vegan items. One safe bet is the hoisin sauce from Whole Foods' 365 brand. Five-spice powder is a wonderfully aromatic blend of cinnamon, fennel, cloves, star anise, and white pepper. Look for it with other spices in the supermarket!

Cut 12 ounces of firm tofu into 1/2-inch thick slices, and arrange in the bottom of a foil-lined baking dish. Pour the hoisin mixture over the tofu, turning so both sides of the tofu are coated, then let stand at room temperature for 1 hour.

Bake the tofu mixture at 375 degrees for 35 minutes, still in the marinade; discard the marinade after cooking, and set the tofu aside.

While the tofu cooks, make 2 and 1/4 cups of cooked jasmine rice according to package directions (about 1 cup uncooked rice); set aside.

In a small bowl, whisk together 1 and 1/2 tablespoons plus 3/4 tsp. low-sodium soy sauce (sorry for that awkward amount!), 2 and 1/4 teaspoons raw sugar, and 1/2 tsp. dark sesame oil. Set aside.

Heat 2 and 1/4 teaspoons olive oil in a large skillet over medium-high heat. Add 1 and 1/2 tablespoons minced green onion bottoms, 1 tablespoon minced garlic, and 3/4 tsp. chile paste with garlic; stir-fry for 15 seconds.

Add 3/4 cup red bell pepper strips and 3/4 cup yellow bell pepper strips; stir-fry for 1 minute.

Add 1/4 pound trimmed snow peas and 1 tablespoon Nigori sake; cook for 3 minutes.

Add the baked tofu, the soy sauce/sugar mixture, and 1 cup of 1-inch green onion top pieces. Toss gently to combine, then continue to a cook a final 2 minutes.

(Note: I found that the tofu fell into smaller pieces when I removed it from the baking pan, and further once it was in the stir-fry. Although the original recipe did not suggest that this would happen, it made sense, since the resulting pieces were bite-size!).

Arrange 3/4 cup of the cooked jasmine rice on each of 3 plates. Top each serving with 1 cup of the stir-fry. Each serving is 430 calories.

Cost:
hoisin sauce $2.99
five-spice powder $3.99
firm tofu $2.39
green onions $0.99
red bell pepper $1.00
yellow bell pepper $0.76
snow peas $1.00
jasmine rice $4.69

Stir-Fried Tempeh with Spinach and Thai Basil

2010-08-17T20:57:00.010-04:00

Thai basil has a more assertive taste than regular basil, with an almost licorice-like hint. Definitely use it if you can find it, but if not, regular basil makes a fine substitute. As with many Asian-inspired dishes, do all of your chopping and prep work in advance - things move fast once the skillet is on the stove!

Ahead of time, combine 3 tablespoons low-sodium soy sauce, 1 and 1/2 tablespoons sake, 2 tablespoons minced shallots, and 1 teaspoon dark sesame oil in a shallow dish. For the sake, choose a Nigori (unfiltered) sake, and you can be sure it is vegan!

Cut 1 pound of soy tempeh into 1/2-inch cubes, and place in the soy sauce mixture, tossing to coat. The original recipe said to marinate anywhere from 20 minutes to 4 hours - when faced with a choice that long, I usually pick the halfway mark, so I let mine marinate for 2 hours. Whatever length of time you choose, stir the tempeh at about the half way point.

Drain the tempeh (although to be honest, I had very little to drain, as the tempeh has absorbed most of the liquid) and set aside.

In a small bowl, whisk together 2 tablespoons raw sugar, 3 tablespoons low-sodium soy sauce, 3 tablespoons water, and 2 teaspoons fresh-squeezed lime juice; set aside.

Heat 1 and 1/2 tablespoons olive oil in a large skillet over medium-high heat. Add the tempeh and saute for 2 minutes, then remove from the pan and set aside.

Heat an additional 1 and 1/2 teaspoons olive oil in the skillet. Add 1 and 1/2 tablespoons sake, 1/4 tsp. salt, and 1 (10-ounce) package of fresh spinach; stir-fry until the spinach wilts, then remove the spinach with a slotted spoon and set aside.

Heat a final tablespoon of olive oil in the skillet. Add 3 and 1/2 cups thinly sliced red onion and 3 tablespoons chopped garlic; stir-fry for 3 minutes. Add the tempeh, the previously-made sugar/soy sauce mixture, and 2 cups of loosely packed Thai basil leaves; cook for 2 minutes, stirring frequently.

On each of 6 plates, place 3/4 cup cooked basmati rice in the center. Arrange 3/4 cup of the tempeh mixture on top of the rice, and 1/3 cup of the spinach mixture around the tempeh mixture.

Each serving is 420 calories.

Cost:
sake $25.49
soy tempeh $3.34
fresh spinach $3.99
lime $0.50
red onion $1.81
garlic $0.95
Thai basil $7.47
basmati rice $1.94

Sweet and Sour 'Chicken'

2010-08-16T20:17:00.006-04:00

This was my first time marinating Gardein chicken, and I'm happy to report it worked great!

You'll need 4 Gardein Tuscan chicken breasts for this recipe; discard the sauce that comes in the package, or save it for another use. Place the 'chicken' in a large plastic bag and add 1 cup teriyaki sauce; seal the bag and toss gently to coat.

In a second plastic bag, place 2 cups (1-inch) cubed pineapple, 3/4 cup yellow bell pepper strips, 3/4 cup orange bell pepper strips, 1 and 1/2 cups red bell pepper strips, and 2 cups sliced Vidalia onion. Add 1 cup of teriyaki sauce, seal the bag, and toss to coat. Refrigerate both bags for 2 hours.

Note: since I don't have large zip-top bags, I marinated both the 'chicken' and the vegetables in shallow baking dishes, and stirred at the half way mark to make sure all sides marinated evenly. I figured this method is probably better anyway, since it means less trash at the end of the day! For the teriyaki sauce, try Premier Japan, which is certified vegan. Other brands on the market may be vegan by default, but make sure to read ingredient lists when shopping, because some brands include chicken stock or honey.

After marinating, drain the pineapple mixture and discard the marinade; stir 2 cups cherry tomatoes in with the rest of the vegetables. Drain the 'chicken', and discard the marinade. From here, you have two options: the original recipe said to cook everything together in a large aluminum foil pouch on the grill. If you do so, make sure the pouch is closed securely, then cut 6 small slits in the top, and grill for 25 minutes.

I was afraid, however, that my indoor grill pan wasn't large enough to ensure that the mixture would cook evenly. Instead, I placed everything in a 13x9-inch baking dish, covered with foil, and baked at 375 degrees for 25 minutes.

Whichever way you cook it, sprinkle with 1/4 cup chopped cilantro at the end. 1 piece of 'chicken' plus 1 cup of the pineapple mixture makes a serving of 340 calories.

Cost:
Gardein chicken $7.98
teriyaki sauce $8.98
pineapple $3.50
yellow bell pepper $1.86
orange bell pepper $1.74
red bell pepper $3.00
Vidalia onion $2.81
cherry tomatoes $2.50
cilantro $2.00

Peach Upside-Down Cake

2010-08-15T19:31:00.004-04:00

Use peaches and sweet cherries for this summery upside-down cake!

Melt 2 tablespoons vegan butter (such as Earth Balance) in a 9-inch cast-iron skillet over medium-high heat. Sprinkle with 1/4 cup organic brown sugar, then remove from heat.

Peel, halve, and pit 4 peaches. Place 1 peach half, cut-side up, in the center of the pan, and form the other peach halves in a circle around that center peach.

Peel and halve 16 cherries; place the cherry halves, cut-sides up, in an outer ring around the peaches; set the pan aside.

Lightly spoon 1 cup all-purpose flour and 1/2 cup soy flour into measuring cups, and level with a knife. Combine the flours with 2 teaspoons baking powder and 1/4 tsp. salt.

In a stand mixer, combine 2/3 cup raw sugar with 1/4 cup vegan cream cheese (such as Tofutti) and 3 tablespoons vegan butter. Beat until smooth, then add the equivalent of 2 eggs using egg replacer (such as Ener-G) and beat until combined.

Add the flour mixture to the sugar mixture alternately with 6 ounces of pineapple juice, beginning and ending with the flour mixture, and mixing after each addition. For the juice, I like R.W. Knudsen's line of juices, which has no added sugar.

Stir in 1 teaspoon vanilla extract, then pour the batter into the center of the skillet, spreading gently so it covers all of the fruit. Bake at 350 degrees for 35 minutes - the cake should spring back when touched lightly in the center.

Cool in the pan for 10 minutes on a wire rack, then run a knife around the edge of the cake, place a plate over the top of the pan, and invert the cake onto the plate. Here's a picture of the cake just before inversion!

This cake is at its best when served warm. You'll have 8 servings of 300 calories each.

Cost:
organic brown sugar $4.39
peaches $3.71
cherries $12.82
raw sugar $3.39
vegan cream cheese $2.29
pineapple juice $3.50

Sherry-Braised Roasted Peppers

2010-08-14T10:25:00.001-04:00

You can either serve this is a side dish to any meal, or toss it with pasta for a main dish! It's a great weeknight staple since you can keep it in the fridge for several days - just reheat in the microwave before serving, or serve at room temperature.

Cut 2 large green bell peppers, 2 large red bell peppers, and 2 large yellow bell peppers each in half lengthwise, and discard the seeds and membranes. Flatten with your palm, and place on foil-lined baking sheets; broil until blackened. I thought to speed up the oven time by having everything on one baking sheet, but this actually seems to have slowed down the process - not only did it take 20 minutes for the peppers to blacken (normally it takes closer to 10 or 15), but pieces of pepper that were underneath other peppers didn't blacken at all! So I recommend broiling in 2 batches, to ensure that all the peppers get a turn directly under the broiler heat source.

Transfer the peppers to zip-top plastic bags and let stand 10 minutes, then peel off and discard the skins. Slice the peppers into 1/2-inch strips.

Meanwhile, heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add 2 tablespoons capers, 1 teaspoon minced fresh rosemary, 1 teaspoon minced fresh thyme, and 2 minced garlic cloves; cook for 1 minute. Reduce the heat to medium and add 2 tablespoons dry sherry. My go-to is the Fino en Rama from Alvear; because it is unfiltered, I can be sure it is vegan.

Add the peppers, along with 1/4 tsp. salt, and cook for a final 2 minutes.

1/2 cup of peppers is 70 calories.

Cost:
green bell peppers $2.37
red bell peppers $4.31
yellow bell peppers $4.61
capers $2.99
fresh rosemary $2.49

Spiced-Vanilla Rice Pudding

2010-08-13T20:52:00.005-04:00

Vanilla soy milk makes for a rich, creamy rice pudding.

Start with 3/4 cup short-grain rice - I used Arborio, but any short-grain variety would work. Cover the rice with water and stir until the rice becomes cloudy. Drain, then repeat the process until the water no longer seems cloudy. To be honest, I wasn't sure how un-cloudy was good enough! After about 15 rinses and drains, there was still a tinge of white to the water, but I figured I had rinsed off enough of the excess starch to proceed with the recipe.

Combine the rinsed rice and 2 cups water in a saucepan. Bring to a boil over medium-high heat, then cover, reduce heat, and simmer for 15-20 minutes until all the liquid is absorbed.

Let stand, covered, for 10 minutes, then stir well.

On a double layer of cheesecloth, arrange 3 cardamom pods, 1 whole clove, and 1 cinnamon stick. Tie up the ends of the cheesecloth securely to form a bag. Add the spice bag to the rice, along with an additional cup of water, 2 cups vanilla soy milk (such as Silk), 1/2 cup raw sugar, and 1/8 tsp. salt. Bring to a boil over medium-high heat, stirring frequently, then reduce heat and simmer for about 20 minutes - the pudding should be reduced to a total of 4 cups. Remove and discard the spice bag.

Note: if you don't have cheesecloth at home and don't want to buy it just for this recipe, you can add the spices individually. Just make sure to remove and discard them before serving!

Make the equivalent of 1 egg yolk by whisking 1 and 1/2 teaspoons of Ener-G egg replacer into 1 tablespoon warm water. Add 1 tablespoon of the rice pudding, and stir to combine. Return that mixture to the rest of the rice pudding; cook over medium-low heat for a final 3 minutes, stirring constantly.

Remove from heat and stir in 1 teaspoon vanilla extract. Dish 1 cup of rice pudding into each of 4 dessert bowls - this particular rice pudding is at its best when served warm! Sprinkle with ground cinnamon if you like, for a pretty garnish.

Each serving is 300 calories.

Cost:
short-grain rice $0.44
vanilla soy milk $2.49

'Chicken Thighs' with Tomatoes, Olives, and Capers

2010-08-12T21:20:00.005-04:00

I have two recommendations for a vegan variation on 'chicken thighs'. Ideally, try Gardein's chicken filets (available near tofu and other vegan meats at the grocery store), since they are a thinner patty and a closer approximation to the 'thigh'. However, the grocery store was out of the filets when I did my shopping, so I bought the slightly thicker Gardein Tuscan chicken breast patties, and carefully sliced them in half crosswise (as seen in the photo below) to arrive at 8 'chicken thighs' from 4 'chicken breasts'. Use a very sharp knife, otherwise the soy protein will crumble apart as you slice through it!

Place the 8 'chicken' pieces on a plate and sprinkle with 1/4 tsp. black pepper (I omitted the salt in the original recipe).

Heat 1 teaspoon vegetable or canola oil in a large skillet over medium-high heat. Add the 'chicken' and cook for about 3 to 4 minutes on each side, until lightly browned. Remove from the pan.

Add 1 tablespoon minced garlic and saute for 30 seconds - you can make this recipe even faster by using bottled minced garlic, but I chopped up some fresh cloves.

Add 1 cup chopped parsley, 1/4 cup chopped and pitted kalamata olives, 2 teaspoons capers, and 1 (14-ounce) undrained can of diced toamtoes to the skillet; scrape the bottom to remove any brown bits that have accumulated. Return the 'chicken' to the pan, then reduce heat to medium and simmer for 5 minutes.

2 'chicken thigh' pieces plus about 1/4 cup of the tomato mixture makes a serving of 180 calories. Serve with some rice or potatoes on the side if you want to add a starch!

Cost:
vegan chicken $7.98
kalamata olives $5.99
canned diced tomato $1.99

Salade Nicoise with Creamy Tofu Dressing

2010-08-11T22:47:00.004-04:00

What a novelty to have a Nicoise salad, thanks to my new discovery of the Tuna (Not!) Salad Mix. Ahead of time, you'll need to prepare this vegan tuna. Bring 1 and 1/2 cups of water to a boil; add 1 and 1/2 cups of the 'tuna', then cover, reduce heat, and simmer for 10 minutes. Drain off the excess liquid, then chill until ready to use.

Note: the mix is available online from veganessentials.com

Since I was in a hurry tonight, I used the 'express' chill method, by freezing for 30 minutes, and stirring half way through, which I'm happy to report worked just fine.

While the 'tuna' chills, make the dressing. Combine the following in a blender: 1 and 1/2 teaspoons water, 1 and 1/2 teaspoons red wine vinegar, 1 and 1/2 teaspoons lemon juice, 1/2 tsp. chopped thyme, 1/4 tsp. salt, and 1/8 tsp. black pepper, 2 ounces silken tofu, and 1 small chopped garlic clove. The original recipe also called for 1 anchovy fillet. For a similar salty taste, I like to substitute 1 sun-dried tomato. If you buy the kind that is not packed in oil, let the tomato soften in boiling water for about 15 minutes ahead of time.

Process until smooth, then transfer the dressing to a bowl and chill until ready to serve.

Meanwhile, bring a pot of water to a boil; add 6 ounces small red potatoes (about 4 potatoes); reduce heat and simmer for 10 minutes. Drain, rinse with cold water, then cut in half and set aside.

Next, cook 6 ounces of trimmed fresh green beans in boiling water for 3 minutes, then drain, rinse with cold water, and set aside. In the interest of saving water and time, I re-used the water from the potatoes (which I had previously removed from the pot with a slotted spoon).

Once the 'tuna' has chilled, heat a grill pan coated with cooking spray over medium-high heat. Add the 'tuna' and cook for 7-8 minutes, until lightly browned, stirring occasionally.

In the center of a large plate, combine the 'tuna', the green beans, and 1/2 cup thinly sliced red onion. Arrange the potatoes around the 'tuna' mixture, along with 1 medium tomato (cut into 1/4-inch thick wedges). The original recipe also called for wedges of a hard-boiled egg, so to add a similar protein, I sliced 2 ounces of silken tofu into 1/4-inch thick slices.

Sprinkle the top of the salad with 1 tablespoon chopped flat-leaf parsley, 1 and 1/2 teaspoons capers and 12 picholine olives (small green French olives). You can pit and halve the olives if you like, but I preferred to leave them whole and discard the seeds as I came to them one by one - isn't that half the fun of eating fresh olives?

This recipe could make a generous dinner salad for 1 person of 840 calories. Or, divide into 3 portions of 280 calories each.

Cost:
silken tofu $2.39
small red potatoes $4.99
green beans $0.52
red onion $1.79
tomato $1.16
flat-leaf parsley $1.69
picholine olives $6.37

Braised Cinnamon-Anise Sweet Potatoes

2010-08-10T17:06:00.004-04:00

I know sweet potatoes aren't normally a food that comes to mind in August, but this dish is served chilled or at room temperature, making it a yummy way to sneak some sweet potatoes into your summer.

Heat 1/2 tsp. vegetable or canola oil in a saucepan over medium-high heat. Add 6 tablespoons of sliced green onions (about 1 and 1/2-inch long pieces), 1 tablespoon raw sugar, 1/2 tsp. chile paste with garlic, 3 thinly sliced garlic cloves, 3 (1/4-inch thick) slices of fresh ginger, 1 cinnamon stick, and 1 small star anise (crush it with a knife, first).

Saute for 15 seconds, then add 2 cups water, 3 tablespoons soy sauce (preferably low-sodium), and 1 and 1/2 tablespoons of either sake or sherry. Since it can be hard to find unfiltered sake, and since I already had some sherry at home, I used the latter.

Bring the mixture to a boil, then add 1 pound of peeled, (2-inch) cubed sweet potatoes. Reduce heat and simmer for 20 to 25 minutes, until the potatoes are tender. Remove the potatoes with a slotted spoon and sprinkle with 1 tablespoon minced green onions.

As mentioned, serve these potatoes at room temperature or chilled. If you like, you can save the cooking liquid to flavor rice or tofu!

3/4 cup potatoes is 140 calories.

Cost:
green onions $0.99
ginger $1.16
sweet potatoes $0.92

'Tuna' and White Bean Salad

2010-08-09T20:55:00.005-04:00

Tonight, I'm trying a product called Tuna (Not!) Salad Mix, which is exactly what it sounds like. Apparently there used to be a product called tuno on the market, but no more, and from my online research, this is currently the only vegan tuna out there. The taste and texture were actually quite pleasant, and not too aggressively 'fishy', which I appreciated. So read on, for the full recipe!

Ahead of time, bring 1 and 1/2 cups water to a boil in a saucepan. Add 1 and 1/2 cups of the 'tuna'; cover, reduce heat, and simmer for 10 minutes until tender. Drain off any excess liquid and then chill the 'tuna' until ready to use.

Note: you don't need the whole package for this recipe, so if you want to go ahead and cook all of the 'tuna' now, mix the leftovers with some vegan mayo for tuna salad sandwiches!

To assemble this recipe: drain and rinse 1 (15-ounce) can of white kidney beans (also called cannellini beans). Combine the beans in a large bowl with the 'tuna', 1 and 1/2 cups chopped and peeled cucumber, 1/2 cup chopped parsley, 1/2 cup thinly sliced red onion, 1 and 1/2 tablespoons lemon juice, 1 tablespoon olive oil, 1/4 tsp. black pepper, and 1 (2-ounce) drained jar of diced pimiento peppers.

You'll have 4 servings of 1 and 1/2 cups and 280 calories each.

Cost:
cucumber $0.50
parsley $1.99
canned white kidney beans $2.19
vegan tuna $6.99
diced piminento $2.49

Couscous with Artichokes, 'Feta', and Sun-Dried Tomatoes

2010-08-08T21:42:00.003-04:00

One look at the title of this recipe, and I had to make - it includes three of my all-time favorite foods!

Place 1 cup water and 1/4 cup sun-dried tomatoes (the kind packed without oil) in a bowl. Microwave until the water boils, which should take about 2 to 3 minutes, depending on how strong your microwave is. Cover and let stand for 10 minutes, then drain and chop the tomatoes; set aside.

Meanwhile, cook 1 and 1/2 cups chopped vegan chicken (such as the Tuscan breasts from Gardein): heat in a skillet coated with cooking spray over medium heat for about 5-6 minutes.

In a saucepan, combine 7 ounces vegetable broth and 3 tablespoons water. Bring to a boil, then add 3/4 cup + 2 tablespoons uncooked Israeli couscous; cover, reduce heat, and simmer for 8 minutes.

Note: Israeli couscous has a much larger grain than regular couscous; look for it near other rice and grains in the grocery store. It might also be labeled 'Middle Eastern' or 'pearl' couscous.

Remove the pan from heat and stir in the chopped tomatoes, the cooked 'chicken', 1/4 cup crumbled vegan feta (such as Sunergia), 1/2 cup chopped flat-leaf parsley, 1 (6-ounce) undrained jar of marinated artichoke hearts, and 1/8 tsp. black pepper (although I forgot the pepper!).

1 cup of couscous is 420 calories.

Cost:
sun-dried tomatoes without oil $2.69
vegan chicken $3.99
vegan feta $3.69
flat-leaf parsley $1.69
marinated artichoke hearts $2.99

Carrot-Chocolate Cupcakes

2010-08-07T16:10:00.004-04:00

Fresh carrots add a healthy boost to these cupcakes! The cupcakes freeze beautifully, since they are not frosted - just thaw at room temperature whenever you want one.

Peel and slice 1 pound of carrots, then place in a food processor and process until minced - because my food processor is small, I did this step in two batches.

Place the carrots in a large bowl, along with 1 and 3/4 cups vegan sugar (such as Wholesome Sweeteners), 6 tablespoons vegetable or canola oil, 1/3 cup vegan buttermilk, and the equivalent of 3 eggs using egg replacer (such as Ener-G).

Note: to make the 'buttermilk', pour 1 teaspoon lemon juice into a measuring cup; fill with plain soy milk (such as Silk) to equal 1/3 cup, then let stand for 5 minutes to clabber (sour) the mixture.

Lightly spoon 2 cups all-purpose flour into measuring cups and level with knife. Combine the flour with 2 teaspoons baking soda and 1/2 tsp. salt. Add the flour mixture to the carrot mixture, and stir until smooth. Stir in 1 ounce finely chopped dark chocolate (my favorite brand is the Endangered Species chocolate company, for rather obvious reasons).

Line 22 muffin cups with paper liners - I recommend Beyond Gourmet's unbleached liners, available at organic markets, rather than the standard liners you might find at a regular grocery store.

Divide the batter evenly among the muffin cups, then bake at 350 degrees for 22 minutes. Cool in the pan on a wire rack for 10 minutes, then remove from the pans and cool completely on a wire rack. Once cooled, sprinkle the tops evenly with 3 tablespoons organic powdered sugar.

Each muffin is 160 calories.

Note: I only had 17 paper liners left at home and didn't have time to dash to the store, so sprayed the remaining 5 muffin cups with cooking spray. These 5 muffins still baked just fine; they were just a little bit harder to remove from the pan afterwards. But it worked in a pinch!

Cost:
carrots $1.41
dark chocolate $3.99

Grilled Mexican Corn with 'Crema'

2010-08-06T20:28:00.006-04:00

There's almost nothing more quintessentially "summer" than shucking ears of fresh corn - that was always my and my sister's job when my mom brought ears of corn home from the farmer's market. Use the freshest corn you can find for this quick side dish. Instead of the crema Mexicana called for in the original recipe, use vegan sour cream (such as Tofutti).

In a bowl, combine 1/2 teaspoon chipotle chili powder, 1/4 tsp. salt, and just a pinch of black pepper.

Coat an outdoor grill rack or indoor grill pan with cooking spray, and heat over medium heat. Grill 3 ears of corn for 12 minutes, turning frequently - the corn should be lightly browned on all sides by the end.

Place the corn on a plate and drizzle with 2 tablespoons vegan sour cream - since crema Mexicana is a bit more liquid than the vegan sour cream, I let it come to room temperature ahead of time. Sprinkle the corn evenly with the chipotle mixture.

Serve 1 ear of corn with 1 lime wedge for a side serving of 160 calories - you can double this recipe in a pinch to feed a larger crowd!

Cost:
corn $1.20
lime $0.50

Sweet Corn Dutch Baby

2010-08-05T21:31:00.004-04:00

A Dutch baby is a type of skillet pancake baked in the oven. I've cooked one once before for this blog (see post for Chocolate Chip Dutch Baby from February 2009), but this version makes use of summer's fresh corn in the batter!

Preheat an oven to 450 degrees; once hot, place an empty 9-inch cast-iron skillet in the oven for ten minutes.

While the skillet heats up, lightly spoon 1/2 cup all-purpose flour into a measuring cup and level with a knife. Combine the flour in a food processor with 3/4 cup fresh corn kernels, 3/4 cup plain soy milk (such as Silk), 2 tablespoons raw sugar, and 1/4 tsp. salt; process until smooth. Add the equivalent of 3 eggs using egg replacer (such as Ener-G) and pulse to combine.

Note: since my food processor is small, I transferred the mixture to a bowl once the corn was pureed, then simply stirred in the 'eggs' - otherwise, my food processor would have overflowed!

Melt 1 tablespoon vegan butter (such as Earth Balance) in the heated skillet, tipping to cover the bottom and sides evenly (make sure to use potholders!). Add the batter to the pan and bake at 450 degrees for 14 minutes.

Sprinkle the pancake with 1 tablespoon organic powdered sugar (such as Wholesome Sweeteners) and 1/4 tsp. ground cinnamon. Divide into 4 equal wedges. Serve each wedge with 1/4 cup applesauce and 1 tablespoon vegan sour cream (such as Tofutti) for 4 servings of 250 calories each.

This dish works great for breakfast any day of the week, or as the centerpiece to a weekend brunch!

Cost:
corn $0.40
plain soy milk $2.49
applesauce $4.39
vegan sour cream $2.49

'Chicken' Soft Tacos with Sauteed Onions and Apples

2010-08-04T17:40:00.006-04:00

Use the Tuscan 'chicken' breasts from Gardein for this yummy taco recipe! Chop 3 of the breasts into bite-sized pieces, and either discard the sauce that they come with, or save for another use. Sprinkle the 'chicken' with 1/2 tsp. nutmeg and 1/2 tsp. black pepper; although the original recipe also called for 1/2 tsp. salt, I omitted it since there is already quite a bit of sodium in Gardein.

Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the 'chicken' and saute for 7 minutes; remove from the pan and set aside.

Reduce the heat to medium and melt 1 tablespoon vegan butter (such as Earth Balance) in the same skillet; add 2 cups thinly sliced onion and cook for 4 minutes. Add 2 cups thinly sliced, peeled Granny Smith apple and cook for 6 minutes. Add 2 minced garlic cloves; cook for 30 seconds.

Return the 'chicken' to the pan, and cook for a final 2 minutes.

Meanwhile, heat 8 (6-inch) flour tortillas according to package directions (I like the whole wheat tortillas from Whole Foods' 365 brand). Spoon about 1/2 cup of the 'chicken' mixture into each tortilla - 2 stuffed tacos make a serving of 460 calories.

Cost:
Gardein chicken $7.98
onion $1.00
Granny Smith apple $2.04
flour tortillas

Lemon Risotto with Tempeh

2010-08-03T21:37:00.004-04:00

Here's a lovely risotto dish for 2 - but you can double the recipe if you like!

Cut 2 ounces of soy tempeh (such as Soy Boy) into 1/4-inch cubes. Saute in a small skillet coated with cooking spray over medium-high heat for 4 minutes, then remove from the pan and set aside.

Meanwhile, bring 2 cups vegetable broth to a simmer in a saucepan, but don't let it boil! Turn the heat to low and keep warm.

Heat 2 and 1/4 teaspoons vegan butter (such as Earth Balance) and 1 and 1/2 teaspoons olive oil in a large saucepan over medium-high heat. Add 3 tablespoons finely chopped shallots and saute for 2 minutes. Add 1/2 cup uncooked Arborio rice and saute for 1 minute, stirring constantly. Add 1/4 cup dry vegan white wine of your choosing and cook for 1 minute, stirring constantly. For vegan wine ideas, visit: theorganicwinecompany.com

Stir in 1 teaspoon grated lemon rind, then start adding the heated broth, 1/2 a cup at a time, stirring each constantly until the liquid is nearly absorbed before adding the next batch - figure on about 20 minutes total until all the broth is used up.

Stir in 1/4 cup chopped flat-leaf parsley and 1 tablespoon fresh-squeezed lemon juice. Remove the pan from heat and add vegan cheese in place of Parmesan - if using a hard 'cheese' like the vegan mozzarella from Galaxy Foods, use 1/4 cup. If using that same company's grated vegan Parmesan sprinkles, I recommend only 2 tablespoons, as it has a strong flavor.

Divide the risotto evenly among two plates (about 1 cup per serving). Split the tempeh cubes evenly over the top, and sprinkle each serving with about 1 tablespoon thinly sliced green onions. Each serving is 430 calories.

Cost:
soy tempeh $1.99
Arborio rice $0.92
lemon $0.69
flat-leaf parsley $1.69
green onions $0.99

Chipotle Black Bean Dip with Garlic Pita Chips

2010-08-02T15:06:00.004-04:00

This recipe is a fun variation on regular black bean dip, since it uses canned black soybeans instead. It makes for easy entertaining, since the chips can be made up to 2 days ahead of time, and the dip itself up to 4 days ahead. As an alternative to an appetizer, you can make the dip as a sandwich spread - it's great for pita sandwiches with tomato and lettuce.

For the chips, start by wrapping 6 unpeeled garlic cloves in aluminum foil; bake at 400 degrees for 45 minutes, then let stand for 10 minutes before extracting the garlic pulp, and discarding the skins.

Spread the garlic pulp evenly over 2 (6-inch) whole wheat pitas, and spray the pitas with cooking spray. Cut each pita in half, and then each of those halves into 8 wedges (so you have 32 wedges total). Arrange the wedges on a baking sheet, and sprinkle with 1/4 tsp. coarse salt and 1/8 tsp. black pepper. Bake at 400 degrees for 7 minutes.

(Note: if you make the chips ahead, store them in an airtight container at room temperature).

To make the dip, combine the following in a food processor: 1/3 cup bottled salsa (I used the mild salsa from Muir Glen), 1/4 cup chopped cilantro, 3 tablespoons tomato paste, 1 tablespoon vegetable or canola oil, 1 teaspoon raw sugar, 1 teaspoon ground cumin, 1 teaspoon dried oregano, 1 teaspoon minced canned chipotle chile in adobo sauce, 1/4 tsp. coarse salt, 1/2 tsp. onion powder, 1 chopped garlic clove, and 1 (15-ounce) rinsed and drained can of black soybeans. Process until smooth, then spoon into a bowl. Cover and chill if you're making it ahead of time.

For the canned soybeans, try Eden Organics. For the chipotle chiles, a useful tip is to store them in individual portions of an ice cube tray, since you almost never need an entire can at one time - that way, you don't need to buy a new can every time a recipe calls for just a little bit!

3 tablespoons dip plus 4 pita chips makes an appetizer serving of 110 calories.

Cost:
whole wheat pitas $1.99
cilantro $1.69
tomato paste $2.49
canned black soybeans $2.79

Gnocchi with Broccoli 'Fontina' Sauce

2010-08-01T21:30:00.004-04:00

Most vacuum-packed gnocchi (potato dumplings) will contain eggs. However, the brand Nuova, available in the refrigerated section of Whole Foods and other grocery stores - it is not only gluten-free, but vegan as well! You'll need two (9-ounce) packages for this recipe.

Bring 7 cups of water to a boil in a Dutch oven. Add 5 cups broccoli florets and the gnocchi; boil for 3 minutes, then drain.

While the broccoli and gnocchi cook, heat 1 teaspoon olive oil in a large skillet over medium heat. Add 6 tablespoons finely chopped onion and 3 minced garlic cloves; cook for 3 minutes.

Add the broccoli and gnocchi, along with 1/2 cup shredded vegan cheese in place of fontina (I used the vegan mozzarella from Galaxy Foods), 1/4 cup vegetable broth, and 1/8 tsp. black pepper; cook for 1 minute. Sprinkle with 1/4 cup vegan Parmesan sprinkles (such as Galaxy Foods).

Divide into 3 servings of 1 and 1/3 cups and 480 calories each.

Cost:
broccoli
gnocchi
vegetable broth

Fresh-Squeezed Lemonade

2010-07-31T13:14:00.003-04:00

This is the perfect pitcher of lemonade to set out on a hot day!

Squeeze 3/4 cups of fresh lemon juice (about 5 lemons) into a bowl or pitcher. You'll get the most juice from your lemons if you let them sit at room temperature first.

Stir in 1/2 cup plus 1 tablespoon vegan sugar (such as Wholesome Sweeteners), and stir until the sugar dissolves.

Add 3 cups chilled water (I used filtered water, for the cleanest taste), then serve the lemonade over ice!

1 cup of lemonade is 120 calories.

Cost:
lemons $4.95

'Scallops' with Roasted Pepper 'Butter' Sauce

2010-07-30T14:26:00.005-04:00

So, I've gotten adventurous within the past month or so, and pretty much tried every vegan meat product on the market (with the exception of ground pork - still not quite brave enough for that one!). I also hadn't yet used the vegi-scallops, available from Cedar Lake (which you can buy online at veganessentials.com), so I thought it might be time to give it a whirl.

First, cut 2 red bell peppers in half lengthwise and discard the seeds and membranes. Place on a baking sheet lined with aluminum foil and flatten with your palm. Broil for 15 minutes, then transfer to zip-top plastic bags and let stand for 10 minutes.

Peel the peppers and discard the skins. Place the peppers in a blender with 1 cup vegetable broth and 1/4 cup vegan dry white wine of your choice (I used a Spanish white tonight - for vegan options, check out theorganicwinecompany.com); process until smooth.

Transfer the sauce to a skillet; bring to a boil, then continue to cook until reduced to 3/4 cups (about 5 to 7 minutes). Stir in 1 tablespoon vegan butter (such as Earth Balance), then remove from heat; cover the pan to keep the sauce warm.

Meanwhile, drain 1 (1 pound) can of vegi-scallops. Thread the 'scallops' onto 6 kebab skewers - it will work out to about 5 pieces per skewer - and sprinkle with 1/8 tsp. salt.

Heat a stovetop grill pan or outdoor grill over medium heat, and coat with cooking spray. Grill the skewers for 2 and 1/2 minutes on each side. Serve 2 kebabs (10 'scallops') with 3/4 cup sauce, for 3 servings of 210 calories. Add some French bread to round out the meal, and soak up the extra sauce!

What's the verdict on the vegan scallop taste? Hard to say... in full disclosure, I've never eaten a real scallop (I became vegetarian at age 12, and scallops weren't really on the menu prior to that!). There was a slight seafood taste to the product (which is mainly made of wheat gluten), and the texture was fine, but I may wait until the food technology gets a little better before cooking with 'scallops' again.

Cost:
vegan scallops $5.99
red bell peppers $4.37
dry white wine $10.99

'Turkey' Lasagna

2010-07-29T21:17:00.004-04:00

A cautionary tale before I begin tonight's recipe: don't forget to take your time, while cooking, even on busy nights! After a day spent in jury duty, all I wanted was a hearty dinner, relatively fast. I reached into the pantry for a 26-ounce jar of Amy's tomato-basil pasta sauce (purchased earlier in the week), and it slipped from my fingers and shattered all over the kitchen floor. Let me tell you: it is not easy to clean up a pile of tomato sauce and glass! Luckily, there's an organic grocer across from my apartment, so a replacement was easy to come by, even at 9 pm. Although not certified vegan like Amy's pasta sauce, most tomato-basil varieties will be vegan by default; just read ingredient labels in the off-chance they contain cheese.

Now on to the recipe - which otherwise would have been quite simple!

Ahead of time, you need to make some vegan cottage cheese - simply combine 1 (14-ounce) package firm tofu with 1 tablespoon lemon juice; mash with a fork until the mixture resembles cottage cheese curds. Cover and chill, ideally for about 5 hours so the flavors can blend, but I find that a couple hours works just fine.

Heat 2 tablespoons vegetable or canola oil in a large skillet over medium-high heat. Add 1 and 1/4 cups chopped onion, 3/4 cup chopped green bell pepper, 8 ounces pre-sliced mushrooms, and 1 minced garlic clove; saute for 5 minutes.

Chop 10 ounces (about 16 slices) of vegan deli turkey slices - I like either Yves Veggie or Light Life. Add the 'turkey' to the skillet, and cook for 10 minutes, stirring frequently.

Add 1 (26-ounce) jar of tomato-basil pasta sauce (without breaking it!) and 1 teaspoon dried Italian seasoning; reduce the heat to medium and simmer for 10 minutes.

Meanwhile, cook 8 lasagna noodles according to package directions (about 10 minutes in boiling water); drain and set aside.

To the 'cottage cheese' that you made earlier, add 1/4 cup shredded vegan cheese in place of Parmesan (such as the vegan mozzarella from Galaxy Foods), 1/4 tsp. black pepper, and the equivalent of 2 eggs using egg replacer (such as Ener-G). I omitted the 1/4 tsp. salt in the original recipe, but add it if you like.

To assemble the lasagna, spread 1 cup of the 'turkey' mixture on the bottom of a 13x9-inch baking dish coated with cooking spray. Top with 4 lasagna noodles, half of the 'cottage cheese' mixture, and 2 cups of the 'turkey' mixture. Repeat the layers - 4 more noodles, the rest of the 'cottage cheese' mixture, and the rest of the 'turkey' mixture.

Sprinkle the top with an additional cup of shredded vegan mozzarella, then bake at 350 degrees for 45 minutes. Let stand for 15 minutes before cutting into 9 pieces of 290 calories each.

Cost:
onion $1.04
green bell pepper $0.59
presliced mushrooms $2.49
vegan deli turkey $5.58
tomato-basil pasta sauce $3.97
firm tofu $2.39

'Chicken' Salad with Olive Vinaigrette

2010-07-28T22:13:00.003-04:00

Try the Tuscan chicken breasts from Gardein for this recipe - you'll need 2 packages, and you can either discard the sauce that comes packaged separately, or save it for another use.

Chop the 'chicken' to equal 2 cups; cook in a skillet coated with cooking spray over medium heat for about 7-8 minutes, until the liquid is absorbed and the 'chicken' is lightly browned.

Meanwhile, cook 1 cup uncooked Israeli couscous according to package directions. This ingredient might also be labeled 'Middle Eastern' or 'pearl' couscous, and is much larger than smaller (French) couscous grains; look for it near rice in the grocery store.

In a large bowl, combine 1/4 cup chopped and pitted kalamata olives, 2 tablespoons chopped flat-leaf parsley, 1 tablespoon chopped capers, 2 tablespoons olive oil, 1 tablespoon lemon juice, 1/4 tsp. black pepper, and 1 minced garlic clove; stir with a whisk. Note: I omitted the 1/4 tsp. salt from the dressing, since Gardein chicken already has a fairly high sodium content.

Stir in the couscous, tossing gently to coat. Just before serving, stir in the 'chicken'. 1 and 1/2 cups makes a serving of 350 calories.

Cost:
Israeli couscous $5.99

Piadini with Cherry Tomatoes and 'Smoked Mozzarella'

2010-07-27T21:09:00.006-04:00

Vegans are in luck for 'smoked mozzarella' - a version is available from the U.K. company, Sheese. As far as the dough for the piadini, you can buy premade flatbreads at the store, but I always find baking bread at home to be enjoyable.

If you do decide to make the piadini (an Italian flatbread from the Romagna region), dissolve 1 packet yeast (about 2 and 1/4 teaspoons) in 1/2 cup warm water (check with a thermometer to make sure the temperature is between 100 and 110 degrees). Stir in 1/2 cup bread flour, then let stand for 30 minutes. This process creates a "sponge," which results in a nice, airy bread dough - if you've never watched yeast in action, take a peak at the sponge towards the end of the 30 minutes and watch the bubbles!

Stir in an additional 1/2 cup plus 2 tablespoons warm water, an additional 1 and 1/2 cups bread flour, and 1/2 tsp. salt, stirring until a dough forms.

Turn out onto a floured surface and knead until smooth, adding up to 1/4 cup more bread flour as needed so the dough doesn't stick to your hands. For some reason, I had a remarkably sticky dough tonight, so not only did I add that extra 1/4 cup of flour right off the bat, I also used a well-floured surface and only kneaded lightly for a couple of minutes.

Transfer the dough to a bowl coated with cooking spray, turning so the top of the dough is coated as well. Cover and let rise for 45 minutes, ideally some place about 85 degrees and free from drafts (an unheated, closed oven works perfectly).

While the dough rises, make the filling: combine 1 and 1/2 cups halved yellow cherry tomatoes, 1 and 1/2 cups halved red cherry tomatoes, 1/2 cup thinly sliced basil, 3 tablespoons balsamic vinegar, 1 tablespoon olive oil, 1/4 tsp. salt, 1/4 tsp. black pepper, and 1 minced garlic clove; toss to combine, then set aside.

Note: you could use all grape tomatoes here instead of cherry tomatoes, or a mixture of the two; the key is simply to make sure you have both yellow and red tomatoes for a nice color combination!

Once risen, punch the dough down, and let it rest for 5 minutes. Divide into 4 equal portions.

Working with one portion at a time, roll the dough into a 7-inch circle on a floured surface. Heat a large skillet coated with cooking spray over medium-high heat, then add 1 circle of dough; sprinkle with 3 tablespoons shredded vegan smoked mozzarella and cook for 3 minutes. Remove from the pan, and repeat with the remaining 3 circles of dough, sprinkling each with 3 tablespoons of the 'cheese'.

Spoon about 3/4 cup of the tomato mixture onto each piece of bread; fold in half and serve. 1 piadini is 360 calories.

Cost:
yellow grape tomatoes $4.50
red grape tomatoes $2.49
basil $2.99

Open-Faced 'Bacon', Lettuce, and Fried Green Tomato Sandwiches

2010-07-26T23:05:00.006-04:00

This is a fun variation on the BLT!

Cut 1 green tomato into 6 (1/4-inch) thick slices. Place the slices in a large bowl, and cover with hot water; let stand for 15 minutes, then drain and pat dry with paper towels. The original recipe didn't specify how hot the water should be, so I brought a tea kettle to a boil, let the water cool a minute or two, then poured it over the tomatoes, which seemed to work.

While the tomatoes stand, combine 1 tablespoon plain soy milk (such as Silk) and the equivalent of two eggs made with egg replacer (such as Ener-G) in a bowl. In a separate shallow dish, combine 3/4 cup yellow cornmeal with 1/4 tsp. salt and 1/8 tsp. black pepper.

Heat 1 tablespoon olive oil in a large skillet over medium-high heat.

Dip the tomato slices one at a time first in the soy milk mixture, then in the cornmeal mixture. Return to the soy milk mixture, then return to the cornmeal mixture.

Place all 6 tomato slices in the skillet and cook for 4 minutes on each side.

While the tomatoes cook, slice 5 vegan bacon slices (such as Light Life) in half, and heat in a skillet according to package directions (about 3 to 4 minutes on each side), until crisp.

Finally, combine 2 and 1/2 tablespoons vegan mayonnaise (I like the light canola mayo from Spectrum Foods) with 1/2 tsp. lemon juice, and 1/8 tsp. hot sauce (such as Hot Stuff from the Wizard). Divide the spread evenly among 3 (1 and 1/2-ounce) slices of toasted white bread - it works out to a little less than a tablespoon per bread slice. Any white bread will work, but just check ingredient lists for sneaky things like nonfat milk or honey! I actually forgot to toast the bread, but the sandwiches still tasted absolutely great.

On top of each bread slice, place one green lettuce leaf (such as Bibb or Boston lettuce) 3 bacon pieces, and 2 fried green tomatoes. Sprinkle each with 1 teaspoon chopped chives. You'll note that you have 1 bacon piece leftover, which I highly recommend nibbling on as you assemble the sandwiches!

Each sandwich is 390 calories.

Cost:
Bibb lettuce $2.49
vegan bacon $3.39

Tomato Garlic Soup with 'Parmesan' Croutons

2010-07-25T21:48:00.004-04:00

In the winter, canned peeled tomatoes are a great timesaver - but in the summer, when tomatoes taste their best, it's infinitely worth it to take the time and peel fresh tomatoes at home!

To peel the tomatoes, slit a shallow X in the bottom of each of 4 large tomatoes (in fact, you want them to be quite large, coming to a total of about 2 and 1/2 pounds). Bring 2 quarts (8 cups) of water to a boil; add the tomatoes and cook for 30 seconds to 1 minute, then remove with a slotted spoon and immediately transfer to 2 quarts ice water.

Drain the tomatoes, and slip off the skins. Remove the cores, and cut the tomatoes in half crosswise; push out the seeds either with your fingers or the tip of a knife (I find fingers to be easier); discard the seeds and chop the remaining tomato pulp. Set aside.

Meanwhile, cook 1 and 1/4 cups uncooked seashell pasta (such as Whole Foods' 365 brand) according to package directions. To save on water, reuse the water that you just boiled the tomatoes in! Drain, toss the pasta with 1 teaspoon olive oil, then let cool completely.

Heat 1 tablespoon olive oil in a Dutch oven over medium-low heat. Add 3/4 cup finely chopped red onion and cook for 7 minutes. Add 8 thinly sliced garlic cloves and continue to cook for 3 minutes, stirring frequently.

Add the chopped tomatoes, 1 cup water, 1 tablespoon chopped flat-leaf parsley, 1 tablespoon chopped chives, 1 teaspoon minced oregano, 1 teaspoon minced thyme, and 28 ounces of vegetable broth. Bring the mixture to a boil, then reduce heat and simmer for 20 minutes. Make sure you use your largest pot for this recipe, as it makes quite a lot of soup! I originally had my mixture in a medium-sized saucepan, and realized midway that I needed to do a transfer.

After 20 minutes, add the cooked pasta, 1 tablespoon red wine vinegar, and 1/2 tsp. black pepper; cook for 1 final minute.

Meanwhile, slice 8 (1/2-inch thick) slices of French bread baguette; arrange on a baking sheet. Top each slice with 1 tablespoon shredded vegan cheese in place of Parmesan (I used the vegan mozzarella from Galaxy Foods). Broil for 1 and 1/2 minutes.

Ladle 1 and 1/2 cups of soup into each of 4 bowls, and serve each bowl with 2 of the croutons; each serving is 340 calories. Add a crisp green salad on the side to round out the meal!

Cost:
tomatoes $7.48
seashell pasta $1.79
flat-leaf parsley $1.69
chives $2.49
fresh thyme $2.49
French bread baguette $1.29
vegan cheese $3.39