Baked Oatmeal

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

Barley Pilaf with Artichoke Hearts

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

'Cheddar' Grit Cakes with Roasted Peppers

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

Swiss Fruit and 'Yogurt' Muesli

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

Lemon Risotto with Tempeh

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

De-lish Oatmeal

Make this yummy breakfast on a morning when you can be leisurely, with a cup of coffee and the newspaper!

Bring 3/4 cup water and 3/4 cup apple cider to a boil in a saucepan. Add 1 cup regular oats and 1/4 tsp. salt; reduce heat to low and cook for 3 minutes, stirring occasionally.

Stir in 1/2 cup diced pear (any variety you like!), 1/4 cup dried cranberries, 1/2 tsp. cinnamon, and 1/4 tsp. vanilla extract; cook an additional 3 minutes or so, until the oats are tender.

Stir in 1/4 cup chopped pecans (toast them first, if you like) and 1/4 cup plain soy milk (such as Silk).

You'll have 3 servings of 3/4 cup and 260 calories each.

Cost:
apple cider $1.29
pear $0.94
dried cranberries $0.56

Baked Barley with Shiitake Mushrooms and Caramelized Onions

This barley dish is full of woodsy flavor from the mushrooms, and sweetness from the onions.

Start by melting 1 tablespoon vegan butter (such as Earth Balance) in a Dutch oven over medium heat. Add 2 and 1/4 cups chopped onion and 1/2 tsp. raw sugar; cover and cook for 25 minutes, stirring frequently - the onions should be lightly golden by the end.

Add 1 and 1/2 cups sliced button mushrooms and 1 and 1/2 cups sliced shiitake mushroom caps; continue to cook for 10 minutes, still stirring frequently. (The original recipe did not specify, but I left the pot uncovered from here on out). Add 3/4 cup uncooked pearl barley and cook a final 2 minutes, stirring frequently.

Remove from heat and stir in 1 and 1/2 teaspoons soy sauce, 1/8 tsp. salt, 1/8 tsp. black pepper, and a dash of dried thyme. Because my Dutch oven is not ovenproof, I transferred the mixture from here to a casserole dish, but skip that step if your Dutch oven can go into the stove!

Meanwhile, bring 2 cups vegetable broth to a boil in a saucepan. Pour the broth over the barley mixture. Cover and bake at 350 degrees for 1 hour.

Let stand 10 minutes before serving, then spoon about 1 and 2/3 cup into each of 3 plates. Each serving is 300 calories. This dish also doubles easily! Garnish with some fresh thyme sprigs if you like, for a pretty presentation.

Cost:
onion $2.15
button mushrooms $2.79
shiitake mushrooms $3.99
vegetable broth $3.49

Southwestern Barley "Grits"

Barley takes the place of corn here, which is the traditional base for grits. A bowlful of this savory cereal would be delicious at lunch time - or even for breakfast to take the chill off a winter morning!

Place 1/3 cup uncooked pearled barley in a blender and process until coarsely ground. Transfer to a large saucepan. Repeat with batches of barley until you've used 1 and 1/4 cups total (yes, I know the math on that doesn't quite work out, so I guess the original recipe was just approximating!)

Note: as with when I made Fruited Breakfast Barley about a week ago, I found that my barley didn't so much grind as "crack", but that it still worked out okay in the recipe; the purpose of grinding/cracking the barley this way is that it cuts down on cooking time. So don't fret if you still see fairly whole pieces of pearled barley, too.

Cook the barley over medium heat for 4 minutes, to toast it. Add 3 cups water, 3 cups plain soy milk (such as Silk), 1 tablespoon agave nectar (in place of honey) and 1/2 tsp. salt to the saucepan; bring to a boil, then reduce heat and simmer for 25 minutes, stirring frequently - you'll definitely want to attend to the stirring, because otherwise a skin will form on the top of the soy milk.

Stir in 1 cup shredded vegan cheddar (such as Galaxy Foods), 1 teaspoon chili powder, and 1 (4-ounce) drained can of chopped green chiles. Continue to cook for 5 minutes, stirring constantly.

This recipe makes a big batch to feed a crowd! Ladle 1 cup of cereal into each of 6 bowls. Top each serving with 1 tablespoon vegan sour cream (such as Tofutti's Better Than Sour Cream). You could even drizzle on hot sauce if you like, for an added kick, although I skipped that suggestion. Each bowlful is 320 calories.

Cost:
plain soy milk $2.49
vegan cheddar $3.39
canned chopped green chiles $2.19

Fruited Breakfast Barley

I've made several savory barley dishes on this blog, but this time I thought I'd try a sweet version - this dish makes a great hot breakfast!

Place 1/2 cup plus 2 tablespoons uncooked pearl barley in a blender and process for about 15 to 20 seconds - it should be coarsely ground. Don't fret if not all of your barley grains are completely ground - the idea is just to crack the grain so they cook faster. Place the barley in a saucepan over medium heat and cook for 4 minutes, stirring frequently. Toasting the barley this way first gives the cereal a wonderful nutty flavor!

Add 2 and 1/2 cups water, 3 tablespoons organic brown sugar and 1/4 tsp. salt; bring to a boil, then reduce heat and simmer for 25 minutes, stirring frequently.

Add 1/2 cup plain soy milk (such as Silk), and cook for 5 minutes, stirring constantly - the mixture should be thick by the end. Stir in 1/4 cup raisins, 1/4 cup quartered dried apricots, and 1/4 cup coarsely chopped slivered almonds (which you can toast first, if you like).

Spoon 1 cup of the hot cereal into each of 3 bowls - this dish is definitely best served immediately. Each bowlful is 330 calories.

Cost:
pearl barley $3.19
dried apricots $0.49

Three-Grain Cereal with Sunflower Seeds and Fruit

This cereal is another warm way to start a cold morning! You can cook the entire batch all at once, or freeze the dry cereal in zip-top bags, in individual 1/2 cup portions.

In a bowl, combine 2 tablespoons ground flaxseed, 3/4 cup steel-cut oats, 1/4 cup golden raisins, 1/4 cup dried cherries, 3 tablespoons oat bran, 3 tablespoons wheat germ, 3 tablespoons sunflower seed kernels, 1/4 tsp. salt, 1/4 tsp. cinnamon and 1/4 tsp. nutmeg.

If you're making the cereal in one big batch, bring 4 and 1/2 cups water to a boil in a saucepan. Add the cereal, then cover, reduce heat, and simmer for 15 minutes, stirring occasionally. Uncover and cook a final 2 minutes, stirring constantly - the cereal should be thick. This recipe makes enough for 3 servings of 1 and 1/2 cups and 330 calories each - but it also doubles easily!

As I mentioned, since the cereal is meant to be served immediately, you can make individual portions and freeze them for later. In that case, use 1 and 1/2 cups water per 1/2 cup dry cereal mix, and cook according to the directions above.

Cost:
dried cherries $6.49

Barley Pilaf with Chickpeas and Aritchoke Hearts

You have two options for making this dish, depending how fast you want it to come together! The original recipe called for quick-cooking barley, which is pre-steamed and thus cooks in about 15 minutes. I already had pearled barley at home, however, and figured it didn't make sense to buy a whole package of the quick-cooking variety. Instead, I adjusted the cook time for the dish and prepared it the long way around.

If you use quick-cooking barley, combine 2 cups warm water (which will make cooking even faster!) with 1 cup uncooked quick-cooking barley and 1/4 tsp. salt in a saucepan. Bring to a boil, then cover, reduce heat and simmer for 8 minutes.

For pearled barley, bring about 2 and 1/4 cups water to a boil. Add 3/4 cups uncooked pearled barley and 1/4 tsp. salt. Cover, reduce heat, and simmer for about 1 hour.

In both cases, the barley should be tender by the end and the liquid absorbed. From here, stir in 2 tablespoons commercial pesto and 1 (15-ounce) rinsed and drained can of chickpeas. Let cook an additional minute until thoroughly heated, then stir in 1 tablespoon lemon juice.

Meanwhile, heat 1 tablespoon olive oil in a medium skillet over medium-high heat. Add 1 teaspoon minced garlic (you can even use bottled minced garlic if you like, to save more time!) and 1 (14-ounce) can of rinsed and drained quartered artichoke hearts; saute for 3 minutes. Although every brand of canned artichokes I've ever come across is vegan, I like supporting Native Forest because their product is certified vegan: www.edwardandsons.com/native_info.itml

Serve 1 cup of barley mixture topped with 1/4 cup artichoke mixture in each of 4 bowls. Sprinkle each serving with 2 tablespoons shredded vegan cheese in place of Parmesan (such as the vegan mozzarella from Galaxy Foods). Each serving is 380 calories.

A note on commercial pesto: it is possible to find varieties that don't include cheese, but it can be difficult and require trips to several stores - I tend to find artisan varieties of canned pesto from small specialty food stores are the ones that don't contain cheese, whereas those sold in big supermarkets do. This time around, I decided to skip the quandary altogether upon discovery of a crushed-basil paste, sold in a tube, from Marvini. Essentially just crushed basil, oil, and lemon juice, it differs from pesto in that there are no nuts, but I liked that I didn't have to parse Italian-language food labels for cheese ingredients, and the convenience of the tube. So if you can find some in your grocery store, I recommend it!

Cost:
basil paste $4.99
canned chickpeas $1.99
olive oil $10.99
canned quartered artichoke hearts $3.39
vegan cheese

Muesli

Here's another hearty breakfast for a winter morning. I had trouble finding a vegan cereal to replace Wheaties, which were called for in the original recipe, but which contain non-vegan sugar. Oddly enough, whole wheat flake cereals seem to be lacking among the organic brands. The closest I found were the Organic Spelt Flakes from Arrowhead Mills, since spelt is simply a form of wheat.

So in a large bowl, combine 1 cup whole wheat flake cereal (such as Arrowhead Mills' spelt flakes), 1 cup rolled oats, 3/4 cup slivered almonds, 2/3 cup dried cranberries, 2/3 cup chopped pitted dates, 1/2 cup wheat germ, 1/2 cup chopped dried figs, 1/4 cup coconut (toast it first, if you like), 1/4 cup oat bran, 2 tablespoons sunflower seed kernels, 1/4 tsp. ground ginger, 1 teaspoon salt, and 1/4 cup organic brown sugar.

You have several options and variants for making the cereal from this step on. First, decide whether you want to make it all at once, or keep single portions in zip-lock bags for individual use. If opting for the single serving variety, use about 6 tablespoons soy milk for 3/4 cup dried cereal; you'll have 7 servings total, and you can also make it all in one batch.

Your other option is whether to make it crunchy or creamy, like oatmeal. If you like your cereal crunchy, simply pour the soy milk over the cereal just before serving. For a more oatmeal-like consistency, add the soy milk the night before, and let stand overnight. In the morning, you can decide whether you want to eat it cold or warmed up in the microwave!

6 tablespoons soy milk plus 3/4 cup dry cereal is a serving of 370 calories.

Note: bulk bins in your grocery store are your friend for recipes like this, which call for a variety of grains, dried fruits, and nuts!

Here's the muesli in a jar with the soy milk to soak it overnight.


Cost:
whole wheat flake cereal $4.39
slivered almonds $2.69
pitted dates $1.25
wheat germ $2.99
dried figs $5.49
sunflower seeds $0.59

Five-Grain Cereal with Apricots, Apples, and Bananas

A bowl of this cereal is the perfect start to a cold morning. You'll be buying just about every kind of breakfast-cereal grain possible at the super market, so leftovers will make for more mornings of hot cereal down the line!

In a large bowl, combine: 1/3 cup ground flaxseed, 1 and 1/4 cups steel-cut oats, 2/3 cup coarsely chopped dried apricots, 2/3 cup coarsely chopped dried apple, 2/3 cup dried banana chips, 1/2 cup cracked wheat, 1/2 cup regular corn grits, 1/2 cup oat bran, 1/3 cup wheat bran, and 1/2 tsp. salt.

Note: if you have whole flaxseed at home, just grind it in a coffee or spice grinder before adding to the mix.

From here you have two options. If you are feeding a large crowd - think ski weekend brunch! - then make the cereal all at once: bring 13 and 1/2 cups water to a boil, then add the cereal, cover, reduce heat, and simmer for 15 minutes, stirring occasionally. Uncover and cook for a final 2 minutes, stirring constantly.

From there you'll have 9 servings of 1 and 1/2 cups and 280 calories each.

If you want to prepare this in individual batches, freeze 1/2 cup portions of dry cereal separately in zip-top bags. In the morning, use 1 and 1/2 cups of water per 1/2 cup dry cereal, and cook according to directions above. Either way, the cereal is best served immediately, so don't try to cook a portion and then save it for tomorrow.

Cost:
flaxseed $5.99
steel-cut oats $4.19
dried apple $3.99
dried banana chips $0.26
regular grits $5.99
oat bran $0.40
wheat bran $2.99

Rice Pilaf with Shallots and 'Parmesan'

If you're as exhausted from the holidays and New Years as I am, you probably want a simple weeknight dish. This pilaf fits the bill. Make it a side dish alongside some vegan protein, or double the portion to make it your main course.

Melt 2 teaspoons vegan butter (such as Earth Balance) in a saucepan over medium-high heat. Add 2 tablespoons minced shallots and 1 minced garlic clove; saute for 1 minute. Add 1/2 cup uncooked basmati rice and saute for an additional minute.

Pour in 1 cup vegetable broth and 1/4 cup dry white wine - I chose an organic Sancerre. Bring to a boil, then cover, reduce heat, and simmer for 15 minutes.

Remove from heat and stir in 2 tablespoons shredded vegan cheese in place of Parmesan (such as the vegan mozzarella from Galaxy Foods), 2 tablespoons minced fresh parsley, 1/8 tsp. black pepper and just a pinch of salt.

This makes enough for 2 side servings of 3/4 cup and 270 calories each - or one main meal all for yourself!

Cost:
shallots $0.48
vegetable broth $2.69
dry white wine $23.99
vegan cheese $3.39

Barley Risotto with Caramelized Leeks and Mushrooms

Using barley instead of rice means you get a delicious risotto without the intensive labor of stirring!

Start by heating a tablespoon of olive oil in a saucepan over medium heat. Add 1 and 1/2 cups chopped leek and cook for 20 minutes, stirring occasionally - the leeks should be tender and golden by the end. I did turn my heat down a notch to medium-low about midway through, to make sure that the leeks didn't brown instead, then back up a notch to medium towards the end of the 20 minutes.

Add 1 and 1/2 cups sliced cremini mushroom and cook for 5 minutes, still stirring occasionally. Next add 1/2 cup uncooked pearl barley, 1/4 tsp. salt and 1/8 tsp. black pepper; cook for 1 minute, stirring constantly.

Add 14-ounces of vegetable broth, and bring to a boil. Cover, reduce heat, and simmer for 30 minutes, uncovering to stir occasionally.

Uncover and cook a final 5 minutes until all of the liquid is absorbed. Stir in 1 tablespoon chopped flat-leaf parsley.

As with all risottos, this is yummiest and creamiest when served immediately. 2/3 a cup is 210 calories. You can double this recipe easily, and make it either a side dish or the star of the meal, depending on how large you want portions to be.

Cost:
leek $1.15
cremini mushrooms $1.00
vegetable broth $2.69
flat-leaf parsley $1.69

Risotto with 'Fresh Mozzarella', Grape Tomatoes, and Basil

As always, risotto is a labor of love - lots of stirring constantly! - but so worth for the end result.

Begin by heating 2 and 1/4 cups vegetable broth in a medium saucepan until it comes to a simmer; be careful not to boil. Keep warm over low heat.

Meanwhile, heat 1 and 1/2 teaspoons olive oil in a large saucepan over medium-high heat. Add 1 cup chopped leek and saute for 3 minutes. Add 3/4 cup uncooked Arborio rice; cook for 2 minutes, stirring constantly. Add 3 tablespoon dry white wine (I chose an unfiltered Sancerre) and cook for 1 minute.

Now it's time to start adding the broth! Add 1/2 a cup, and cook until absorbed (about 3-5 minutes), stirring constantly. Reduce the heat to medium, then repeat by adding the broth 1/4 cup at a time, and stirring constantly until each portion is absorbed before adding the next (you'll need about 25-35 minutes total).

Stir in 2 tablespoons vegan cream (such as Wildwood plain soy creamer), along with 1/4 tsp. salt, and 1/8 tsp. black pepper; cook for 2 minutes.

Remove from heat and stir in 1/2 cup halved grape tomatoes, 2 tablespoons chopped fresh basil, and 2 and 1/2 ounces of diced vegan mozzarella - since this recipe called for fresh mozzarella, I definitely recommend the vegan version from Follow Your Heart; it most closely resembles very fresh buffalo mozzarella.

In a small saucepan or skillet, bring 1 and 1/2 tablespoons balsamic vinegar to a boil over medium heat. Continue to cook for about 2 minutes until syrupy - don't turn your back on this process! I ruined my first batch by letting it cook closer to 4 minutes.

Divide the risotto evenly into 3 servings of 1 cup each. Drizzle each serving with 1/2 tsp. of the balsamic syrup and 1/2 tsp. olive oil. Each serving is 380 calories.

Cost:
balsamic vinegar $4.99
vegetable broth $2.69
leek $1.72
Arborio rice $1.76
dry white wine $23.99
grape tomatoes $3.99
basil $2.99
vegan mozzarella $4.39

Creamy Two-'Cheese' Polenta

This polenta is super comfort-food, and is super-quick to make.

Combine 2 cups plain soy milk (such as Silk), 1/2 cup water, 1/4 tsp. salt and 1/8 tsp. black pepper in a saucepan; bring to a boil over medium-high heat. Once boiling, gradually stir in 1/2 cup plus 2 tablespoons dry polenta, stirring constantly with a whisk. Cook for 2 minutes, still stirring constantly.

Remove from heat and stir in the two 'cheeses'. In place of mascarpone, I used 3 tablespoons vegan cream cheese (try Tofutti's Better Than Cream Cheese), and for the grated Parmesan, I used 3 tablespoons of the vegan Parmesan sprinkles from Galaxy Foods. Like all polenta, this is best served immediately, although if you want to make it in advance, you can keep it warm and covered over very low heat.

2/3 a cup is 210 calories. Double the recipe easily to feed a larger crowd!

Cost:
plain soy milk $2.49
vegan Parmesan sprinkles $2.99

Pumpkin-Sage Polenta

This is up there as one of the best polenta dishes I've ever had.

Bring 2 and 1/2 cups plain soy milk (such as Silk) and 2 cups water to a boil over medium heat - I confess to turning mine up a notch to medium-high towards the end because I got impatient, but do be careful you don't go any hotter than that, or the soy milk may burn to the bottom of the pan.

Once boiling, stir in 3/4 cup canned pumpkin and 1/2 tsp. salt, stirring with a whisk. Reduce the heat to low and gradually whisk in 1 and 1/4 cups dry polenta; cook for 1 minute until thick (and don't forget that polenta continues to thicken as it cools!).

Remove from heat and stir in 3/4 cup shredded vegan cheese in place of Parmesan, 2 tablespoons vegan cream cheese (such as Tofutti's Better Than Cream Cheese), and 1 tablespoon chopped sage. I confess my first choice for the 'Parmesan' would have been the vegan mozzarella from Galaxy Foods, as it is most similar in texture to a block of fresh Parmesan, but the grocery store was sold out; instead I used the vegan mozzarella from Follow Your Heart.

Stir until the 'cheeses' melt, then sprinkle the top with an additional 1/4 cup shredded vegan cheese of your choice in place of Parmesan.

This recipe makes enough for 8 servings of 3/4 cup and 200 calories each - you can easily double portions to move the polenta from the side dish to the main course. Polenta is, of course, best served immediately, but if you want to make this ahead (say, for the holidays), you can reheat it over medium-low and thin it with a little bit of water.

Cost:
plain soy milk $2.49
canned pumpkin $0.99
dry polenta $5.69
vegan cheese $4.39
sage $2.49

Brown Rice Pilaf with Parsnips and Celery

Using instant rice makes this pilaf a snap for a weeknight meal - or to prepare quickly among other recipes in a busy holiday kitchen!

Heat a tablespoon of olive oil in a large saucepan over medium heat. Add 1 and 1/2 cups chopped parsnip and 1/2 cup (1/4-inch thick) slices of celery; cook for 4 minutes.

Stir in 1 and 1/2 cups uncooked instant brown rice (such as Minute brand), 1/3 cup water, 1/4 tsp. salt, 1/4 tsp. dried thyme, 1/8 tsp. black pepper, and 14 ounces of vegetable broth; bring to a boil, then cover, reduce heat, and simmer for 10 minutes (the liquid should be absorbed).

Stir in 3 tablespoons sliced almonds and serve - 2/3 cup makes a side dish of 190 calories, but double up the portions if you want to make this the centerpiece of a meal.

Cost:
instant brown rice $2.59

Green Rice

This dish was a very different variation on rice than any I've ever had before! I love finding novel flavors.

Combine 2 cups water and 1 cup basmati rice and let stand for 30 minutes; drain well and set the rice aside.

Meanwhile, combine 1 cup chopped cilantro and 2 seeded and chopped poblano chiles in a food processor with 2 tablespoons water; blend until smooth - almost like a pesto! Set aside.

Heat 1 and 1/2 teaspoons olive oil in a saucepan over medium-high heat. Add 1 cup finely chopped onion (mine was probably closer to minced), 1/2 cup chopped green bell pepper, 1/4 cup chopped green onions, and 1 minced garlic clove; saute 3 minutes.

Add the poblano mixture, and saute for 2 minutes.

Add the reserved rice, 2 cups of water and 1/4 tsp. salt; bring to a boil, then cover, reduce heat and simmer for 15 minutes.

You'll have enough for 4 side servings of 1 cup and 250 calories each.

Cost:
basmati rice $2.40
cilantro $1.69
poblano chiles $1.92
onion $0.77
green bell pepper $1.44
green onions $0.99