Classic Tzatziki

Okay, maybe this vegan version can't really be called 'classic' since tzatziki is a traditional Greek yogurt dish, but you can still make it in a pinch with soy yogurt!

Peel, seed and grate one cup of cucumber (about one large). Spread onto several layers of paper towels, sprinkle with a pinch of salt, and let stand for 30 minutes.

Combine the cucumber in a small bowl with one cup plain soy yogurt, a tablespoon of chopped fresh mint, 2 teaspoons chopped fresh dill, 2 teaspoons lemon juice, 1/4 tsp. salt, and 2 minced garlic cloves.

(I like the unsweetened plain soy yogurt from Wildwood for this recipe, since it is completely unsweetened and thicker than most varieties, which is more reminscient of Greek yogurt: www.wildwoodfoods.com).

Let chill in the fridge at least one hour before serving. Use this as a spread for sandwiches, or as a dip for pita wedges or crudites. Two tablespoons is 10 calories.

Cost:
cucumber $0.79
plain soy yogurt $2,99
mint $1.99
dill $1.99

Pasta and Grilled Vegetables with 'Goat Cheese'

You may have noticed that my grill pan has come out a whole lot this September. That's because my cooking magazine's vegetarian feature this month was on the numerous way to grill vegetarian-friendly fare, proving that meat-eaters don't have a monopoly on the fun of grilling! So here's a final way for the month to use your outdoor grill or your stovetop grill pan to get that yummy, lightly-charred flavor.

Cut one (8-ounce) zucchini in quarters, lengthwise. Place on a jelly roll pan in a single layer along with: one red bell pepper (quartered), one leek (trimmed and halved), one 14-ounce can of artichoke hearts (drained), and one head of radicchio (quartered). Sprinkle the vegetables with 1/4 tsp. salt, 1/4 tsp. black pepper, and 2 minced garlic cloves, then coat lightly with cooking spray.

Cook on a grill or grill pan for 3 minutes on each side (working in batches if you need to), then transfer to a cutting board and chop into bite-size pieces.

Meanwhile, cook 4 cups of rotini pasta according to package directions. I used the whole wheat rotini from Gia Russa: www.giarussa.com. Drain, then transfer to a large bowl and sprinkle with another 1/4 tsp. salt. Add the grilled vegetables and one cup cherry or grape tomatoes, stirring well to combine.

Spoon 2 1/2 cups of the pasta mixture onto each of four plates. Top each serving with 3 tablespoons of vegan feta (in place of the goat cheese called for in the original recipe; use the Mediterranean Herb flavor from Sunergia), and a teaspoon and a half of chopped fresh basil. Each serving is 330 calories.

Cost:
zucchini $0.78
red bell pepper $2.05
leek $0.99
artichoke hearts $2.29
radicchio $1.49
rotini $3.39
grape tomatoes $2.99
'goat cheese' $3.69
basil $2.99

Tandoori Tofu and Vegetable Kebabs

Line a baking sheet with aluminum foil and coat with cooking spray. Drain a 16-ounce package of water-packed firm tofu. Set half of the tofu aside for another use; cut the remaining 8 ounces into 8 equal cubes and place in a single layer on the baking sheet. Cook at 375 degrees for 25 minutes. Doing so mimics the richer texture of tandoori-cooked tofu, and also helps the tofu soak up the marinade, below.

While the tofu cooks, prepare a marinade: 1/2 cup finely chopped onion, 6 tablespoons of plain soy yogurt (such as Whole Soy), a teaspoon of coriander, 3/4 tsp. cumin, a teaspoon of fresh grated ginger (use the kind of fine grater you would for lime or lemon rind), a teaspoon of canola oil, 1/4 tsp. turmeric, a dash of black pepper and one small minced garlic clove.

Add the cubed tofu, along with 8 large mushrooms (use button mushrooms; they should total about 5 ounces), and one small red onion, cut into 8 wedges. Toss gently to coat, and let marinate for 30 minutes.

While the mixture is marinating, prepare the rice. Bring 1 and 1/3 cups water to a boil; add 1/2 cup white basmati rice; cover, reduce heat and cook for about 13 minutes until the liquid is absorbed. Stir in 1/3 cup golden raisins and a dash of salt. Let stand 5 minutes, then fluff with a fork.

On each of 4 kebab skewers, thread two pieces of tofu, two pieces of mushroom and two pieces of onion, in an alternate pattern. Coat each side of the kebabs lightly with cooking spray. Grill the kebabs on an outdoor grill or grill pan over medium heat, coated with cooking spray, for four minutes on each side.

Serve two kebabs over one cup of rice for a dinner of 430 calories. This recipe makes a great dinner for two!

Cost:
firm tofu $1.69
onion $0.80
plain yogurt $0.99
ginger $0.64
mushrooms $1.52
red onion $0.72
golden raisins $2.80

Fresh Ginger Beer

I can see the Pacific ocean through the window - it felt like the perfect afternoon to make a sparkling sipper.

In a blender, combine 1/2 a cup of water, 1/4 cup fresh lime juice and a teaspoon of ground ginger. Puree until well blended.

Pour through a fine mesh sieve over a bowl, and discard the solids (you could also line the sieve with cheesecloth if you want to make sure to catch all the ginger). Add 3 tablespoons of raw sugar and stir until dissolved. Top off with 3/4 cup of sparkling water, and serve over ice. Garnish with lime slices if you like! This makes enough for one serving of 180 calories, but double or quadruple the recipe as you see fit. Now sip and enjoy.

Cost:
limes $2.45
ginger $3.99
sparkling water $1.09

Broccoli with Pan-Roasted Peppers

Make this simple side dish any night of the week.

Cook two cups of chopped broccoli florets in boiling water for four minutes. Drain, then rinse with cold water (which, whoops, I forgot to do), and drain again. Set aside.

Heat a teaspoon and a half of olive oil in a skillet over medium-high heat. Add a generous 3/4 cup of one-inch green bell pepper strips and a generous 3/4 cup of one-inch red bell pepper strips to the skillet, along with 2 tablespoons red wine vinegar. Reduce the heat to medium, cover, and cook for 15 minutes, stirring frequently.

Uncover and add a 1/2 tsp. raw sugar; cook (uncovered) an additional two minutes (the liquid should all be evaporated and the peppers beginning to brown). Add the broccoli and cook a final two minutes.

Remove from heat and stir in 1/4 tsp. salt and a dash of black pepper. One cup is 70 calories.

Cost:
broccoli $4.81
red bell pepper $1.05
green bell pepper $0.66
red wine vinegar $5.99
sugar $4.69

Garden Minestrone

This soup makes enough to feed a crowd!

Heat two teaspoons of olive oil in a large pot over medium-high heat. Add one cup chopped onion and saute 2 minutes. Add 4 minced garlic cloves and 1/2 tsp. dried oregano (or use 2 teaspoons chopped fresh oregano) and cook another minute. Stir in 3 cups chopped yellow squash, 3 cups chopped zucchini, one cup chopped carrot, and one cup of corn kernels (fresh or frozen - I used the latter), and cook for five minutes. Remove from heat.

In a blender, combine 3 cups chopped tomato with 14-oz of vegetable broth. Puree until smooth, and pour into the pan with the vegetables. Add an additional 28-oz of vegetable broth and another cup of chopped tomato to the pot; now bring to a boil, then reduce heat and simmer for 20 minutes.

Add 1/2 cup uncooked ditalini pasta (if you can't find ditalini in an organic, non-enriched variety, try small elbow pasta; I used the small elbows from the 365 organic brand), along with one 15-oz can of Great Northern beans (rinsed and drained). Cook for ten minutes.

Remove from heat and stir in a 6-oz package of fresh spinach, 1/2 tsp. salt and 1/4 tsp. pepper.

Ladle a cup and a half of soup into each of 8 bowls. The original recipe said to top with Asiago cheese, which is similar to Parmesan. Normally, I'd shred the vegan mozzarella block from Galaxy Foods as a stand-in, but soy cheese was harder to come by here in Laguna Beach. Instead I diced up four slices of the Rice Vegan American sandwich slices (also from Galaxy Foods) to equal about a cup of small "shreds". Top each bowl of soup with 2 tablespoons of the 'cheese'. Garnish with more fresh ground black pepper if you like. Each bowl of soup is 220 calories.

Cost:
onion $1.08
oregano $3.39
garlic $1.54
yellow squash $5.11 (I had to buy pattypan squash, because all the yellow squash had gone bad - hence the higher cost here).
zucchini $2.09
carrot $0.85
corn $2.19
tomato $2.00
vegetable broth $5.18
elbow pasta $1.49
great northern beans $1.39
6-oz spinach $3.69
vegan cheese $3.99

Plum Upside-Down Cake

I've never made an upside-down cake before, so this recipe was totally on a whim. I had actually planned on baking a Bundt cake this afternoon, but here, last-minute, is my very first attempt at the upside-down variety.

Pit 6 red plums (about one pound total), by slicing a line through the center, twisting the two halves apart, and carefully removing the pit. Quarter each plum. Heat two teaspoons of vegan butter (such as Earth Balance) in a large skillet over medium heat, and add the plums; cook for 3 minutes.

Add 1/2 cup raw sugar, 1/4 tsp. cardamom and a dash of salt. Cook for ten minutes until the plums are nice and tender.

Remove the plums (a slotted spoon is best so that you don't remove the cooking liquid which will have formed from the sugar and plum juices) and set side. Increase the heat so the cooking liquid boils, and then cook for 5 minutes until it reduces to the consistency of jam - be careful not to burn the mixture though. While the liquid cooks down, arrange the plums in an even layer on the bottom of a 9-inch cake pan coated with cooking spray. Pour the reduced cooking liquid over the plums, and set aside to cool.

In a medium bowl, combine 1 1/2 cups all-purpose flour (spooned into measuring cups and leveled with a knife), 1 1/2 tsps. baking powder, and a 1/4 tsp. salt. Set aside.

Combine 1/4 cup more vegan butter (softened) with 3/4 cup more raw sugar. Beat until light and creamy. Add the equivalent of two vegan eggs using egg replacer (such as Ener-G), beating well. Now alternate between adding the flour mixture and 3/4 cup vegan buttermilk, starting and ending with the flour mixture, and beating well in between each addition.

For vegan buttermilk, pour 1 tablespoon lemon juice into a measuring cup. Add enough plain soy milk (such as Silk) to equal one cup. Let stand for five minutes to clabber (sour) it, and use the 3/4 cup called for above. Discard the left-over 1/4 cup.

Finally, beat in a tablespoon of amaretto (such as Disaronno, which, happily is "vegan friendly" according to the company).

Pour the cake batter over the plums, and bake in the oven at 350 degrees for 50 minutes, until a toothpick inserted in the center comes out clean.

Let cool for ten minutes before running a knife around the edges of the cake pan. Place a large plate over the pan, and invert the cake onto the plate - voila! Now it's right-side up. Cool completely on the plate. Cut into 8 wedges (330 calories each).

Cost:
plums $4.37
plain soy milk $1.69

Grilled Vegetables and Chickpeas with Couscous

This recipe has it all - a serving of veggies, protein from the chickpeas, and whole grain from the couscous - which also has a good amount of protein - for a complete one-dish meal.

Cut one zucchini (about 8 ounces) and one yellow squash (about 6 ounces) lengthwise into 1/4-inch strips. Quarter one small red bell pepper and one small green bell pepper. Slice one small, peeled onion into 1/2-inch thick slices (about half a cup).

Grill the vegetables either on a regular grill or a grill pan over medium-heat coated with cooking spray, for three minutes on each side until browned (work in batches if your grill pan is small). Let the vegetables cool, then chop into bite size pieces and transfer to a large bowl.

Bring one cup water to a boil in a saucepan. Add 3/4 cup uncooked couscous, 1/2 tsp. hot pepper sauce (such as the one from Whole Foods' 365 brand), 1/4 tsp. salt, 1/4 tsp. black pepper, 1/4 tsp. cumin and a dash of cinnamon. Remove from heat, cover and let stand for 5 minutes, then fluff with a fork.

Add the couscous to the chopped vegetables, along with 3/4 cup halved cherry tomatoes, 2 tablespoons chopped cilantro, 3 tablespoons lemon juice, a tablespoon of olive oil and one 15-ounce can of chickpeas (drained). Stir to combine.

Place 1 and 3/4 cups of the couscous mixture on each of four plates. Top each serving with a tablespoon of crumbled vegan feta (such as the one from Sunergia). Each serving is 330 calories.

Cost:
yellow squash $0.87
green bell pepper $0.37
onion $0.24
couscous $5.99
cherry tomatoes $2.99
chickpeas $1.50
'feta' $3.69

Also, please note that I've added a new feature to my blog - some links along the sidebar to a collection of other vegan sites! Some are activist sites, some good spots to go for shoes, handbags, cosmetics etc. A special shout out to my friend Grace, who does awesome work with ROAR (Reaching Out for Animal Rights). Please visit the website soon!

Tomato and 'Parmesan' Focaccia with Caramelized Onions

I promise this is the last time I'm going to knead bread dough for a while! I just have an extra packet of yeast, so I thought this focaccia recipe would be fun.

To make the dough, combine one cup warm water (check that the temp is between 100 and 110 degrees), 2 tablespoons olive oil, a teaspoon raw sugar, and one packet (2 1/4 tsps.) of yeast, stirring until the yeast dissolves. Let stand 5 minutes. (Boy did the yeast look yucky, congregating toward the middle as it separated from the oil! But this is normal, so don't be alarmed).

Stir in 2 1/2 cups all-purpose flour (spooned into measuring cups and leveled with a knife), along with 1/4 cup of cornmeal and one teaspoon salt. Turn the dough out onto a lightly floured surface and knead for ten minutes (if you follow this blog, you know the drill by now - punch down, fold over, quarter-turn, repeat!), adding up to 1/4 cup more flour a little at a time so the dough doesn't stick to your hands.

Place in a large bowl coated with cooking spray, turning to coat the top; cover and let rise an hour and a half until doubled in size (note: this took me about twenty minutes less). Then punch the dough down, cover, and let rest five minutes.

During that first rise, caramelize the onions: heat a tablespoon of olive oil in a large skillet over medium-high heat. Add 4 cups thinly sliced yellow onion, a teaspoon dried basil, 1/4 tsp. salt and 1/4 tsp. black pepper. Cook for twenty minutes until the onions are golden brown, stirring occasionally. Let cool.

Now pat the dough into an even layer on a 15x10 inch baking sheet coated with cooking spray. Cover and let rise again, this time for 30 minutes.

During the second rise, place 12 (1/8-inch thick) slices of tomatoes between several layers of paper towels. Let stand 20 minutes, pressing down occasionally. This is also a good time to think about preheating the oven.

Uncover the dough and top evenly with the onion mixture, leaving a 1/2 inch border. Top with the tomato slices and sprinkle with 1/3 cup shredded vegan cheese - the original called for Parmesan but try the vegan mozzarella block from Galaxy Foods.

Bake at 425 degrees for 23 minutes, until golden brown. Remove from oven and sprinkle with 1/4 cup thinly sliced fresh basil. Let stand at least 10 minutes before serving. Cut into 16 slices of 140 calories each.

A couple interesting notes: the original version of this recipe would have been vegan, with the one exception of raw sugar versus refined sugar. Indeed, it's probably pretty safe to eat focaccia in most restaurants, although I do advise checking that there's no butter involved on the topping or the sauteeing of any vegetables in the topping.

Also, I looked up focaccia on Wikipedia on a whim, and discovered that this flat bread goes back to ancient Roman times - named panis focacius meaning "center" which is where the fireplace was located. It remains extremely popular in Italy, and the base is very similar to pizza dough, but does not meet the definition of a pizza. A little bit of history with your bread!

Cost:
all-purpose flour $4.49
yellow onion $1.89
tomato $2.54
basil $2.99

Grilled Veggie Pizzas

These individual pizzas make a great Sunday night supper. They will come together quicker if you buy pre-made pizza dough, but I always enjoy making my own. Here's how:

Dissolve one packet of yeast (about 2 1/4 tsps) into a bowl of warm water - check that the temperature is between 100 and 110 degrees on a thermometer. Stir in 2 tablespoons of olive oil and let stand for 5 minutes.

Add 3 1/2 cups of all-purpose flour to the yeast mixture, stirring until a soft dough forms. Turn onto a lightly floured surface and knead for ten minutes, adding up to another 1/2 cup of flour as needed to prevent the dough from sticking to your hands. I found that my dough was extremely sticky, and I needed to use that entire amount - not sure if this was an error on my part or if the recipe is meant to be so... tacky.

Either way, after kneading (punch down, fold over, quarter-turn, repeat) for ten minutes, place in a large bowl coated with cooking spray, turning to coat the top of the dough; cover and let rise for one hour. At the end of the hour, punch down the dough, then let rest for five minutes.

While the dough is rising, you can prepare the vegetables for the topping, either over an outdoor grill or a stovetop grill pan. Slice one (1/2 pound) zucchini into 1/4-inch thick slices, lengthwise (about 3 slices). Core a large red bell pepper, and slice into 1/4-inch thick rings (about six slices). Cut a large onion in half - save half of it for another use. Cut the remaining half into 1/2-inch thick slices (about 3 slices). Put the vegetables in a bowl and toss with a teaspoon and a half of olive oil and a dash of black pepper.

Cook on a grill or grill pan over medium-high heat for 5 minute on each side (work in batches if you need to). Remove from heat and stir in one minced garlic clove.

Now divide your risen dough in half. Wrap half of it in plastic wrap and save for your next homemade pizza night! (It will store in the freezer wrapped in plastic wrap for up to three months). Working with the remaining half, divide the dough into three equal portions and pat into 7-inch rounds.

Coat both sides of the rounds with cooking spray and place on your grill or grill pan. Grill for 4 minutes on one side until puffed and golden. Remove from the grill, and top with one-third of the vegetable mixture. Here, the original recipe called for a mixture of mozzarella cheese and Gruyere cheese. Instead, use the Vegan Mozzarella block from Galaxy Foods. Sprinkle two tablespoons of this 'cheese' over each pizza round. Return to the grill, topped-side up, and grill for an additional minute and a half.

Each of the individual pizzas is 460 calories. Grilling them this way really makes it seem like you have a wood-burning oven right in your kitchen! Serve with a steamed veggie of your choice or a leafy salad on the side.

Cost:
yeast $2,69
zucchini $2.39
red bell pepper $5.59 (the cost is so high because I bought a couple organic beauties from Holland...)
vegan mozzarella $3.39

Grilled Onion Raita

As I mentioned yesterday, here's a second option for serving with pita wedges. You could also serve it alongside the vegan curry recipe of your choice, as a cooling element to the fiery spices. This is a chunky version of the normally smooth Indian condiment, raita. If you don't want to fire up the grill just for this purpose, make it on a grill pan over the stove.

Prepare grill or grill pan over medium-high heat. Peel an onion and slice into 1/2-inch thick slices. Brush a teaspoon and a half of olive oil over the onion, and grill for 4 minutes on each side until browned. Cool completely before chopping.

Place the onion in a bowl along with 3/4 cup finely chopped cucumber, 3/4 cup plain soy yogurt (such as Whole Soy), 3/4 tsp. cumin seeds, a tablespoon of chopped cilantro, and 1/4 tsp. each of salt and pepper. It will keep in the fridge in an airtight container for up to two days. 1/4 cup of raita is 30 calories.

Cost:
cucumber $1.58
plain soy yogurt $0.99
cilantro $2.29

Smoky Tomato Relish

Tonight and tomorrow, I'm giving you two different options to serve with pita wedges - set out the pita bread with a bowl of each during cocktails.

This first option has a nice smoky flavor from cooking the vegetables before making them into a relish. Cut a green bell pepper in half, and discard the seeds and membranes.

Place one half of the green pepper in a large skillet heated over medium-high heat, pressing down with your palm to flatten. (Set the remaining green pepper half aside for any other use you wish). Add 2 tomatoes (about a pound total) to the skillet. Cook for ten minutes until the vegetables begin to blacken, turning frequently. (Note: I found it a little hard to do this with the tomatoes, wince they were roly-poly. I wonder if it would be easier to cut them in half first, even though the recipe didn't say to do so?

Let cool to room temperature, then chop the tomatoes and the green pepper and place in a bowl. Add: 1/2 cup chopped onion, a tablespoon of olive oil, 1/2 tsp. dried thyme (or a teaspoon and a half chopped fresh), one teaspoon chopped fresh mint, 2 teaspoons red wine vinegar, 1/4 tsp. salt, 1/4 tsp. black pepper, 1/4 tsp. ground red pepper, and 2 minced garlic cloves.

You can make this up to a day ahead and store in the fridge; serve chilled or at room temperature, and garnish with flat-leaf parsley for a nice presentation.

When you're ready to serve, cut 6 (6-inch) pitas into 4 wedges each. 1/4 cup of relish plus 3 pita wedges is 160 calories.

Cost:
green bell pepper $0.63
tomatoes $2.78
onion $0.59
mint $1.99
pitas $1.99

Cabbage and Celery Root Slaw

This makes a quick side dish next to the vegan dinner of your choice. Or, pack a serving in tupperware to have with lunch at work.

In a large bowl, combine 3 tablespoons cider vinegar (as always, my preference is the unfiltered one from Spectrum Organics: http://www.spectrumorganics.com/), 2 1/4 tsps. Dijon mustard, a teaspoon and a half canola oil, a teaspoon and a half agave nectar (in place of honey), 1/4 tsp. celery seeds and a dash each of salt and black pepper. Stir well with a whisk.

Add one 10-oz bag of angel-hair slaw, one cup diced granny smith apple, and 1/2 cup peeled and shredded celeriac (aka celery root; I used the large holes of a box grater to shred, which worked great).

Angel-hair slaw is a product from Dole that is simply shredded green cabbage. If you can't find it, buy any pre-packaged coleslaw mix, and - if you're feeling adventurous - try and pick out the carrot bits to just leave the green cabbage. If you don't care, don't bother! Just make sure to measure out about 5 cups worth, since most coleslaws come in 16-oz bags, not 10 ounces.

Now toss to combine and serve! 1 cup is 60 calories.

Cost:
Dijon mustard $2.49
agave nectar $3.00
packaged coleslaw $2.49
granny smith apple $1.44
celeriac $0.75

Garlic Flatbreads with Smoked 'Mozzarella' and Tomato Vinaigrette

These flatbreads are like little pizzas. You could serve bigger slices as a pizza dinner, or cut into smaller wedges and serve tapas-style for a crowd.

The crusts can be prepared in the afternoon ahead of time, so that you're not scrambling to make everything all at once late in the day. Spoon 1/4 cup of whole wheat flour into a measuring cup and level with a knife. Combine with 1/4 cup warm water (100 to 110 degrees; its useful to a have a thermometer for accuracy) and one package of yeast (about 2 1/4 tsps). Let stand ten minutes.

In a large bowl, combine 2 cups all-purpose flour (spooned into measuring cups and leveled with a knife), 1/2 tsp. salt and 3/4 cup more warm water. Add the yeast mixture and stir until a soft dough forms.

Turn out onto a lightly floured surface and knead for ten minutes (punch down, fold in half, quarter-turn, repeat!), adding up to 1/4 cup more all-purpose flour as needed a little to prevent the dough from sticking to your fingers.

Coat a large bowl with cooking spray and add the dough, turning to coat the top. Cover and let rise in a place free from drafts for one hour, until doubled in size.

Punch the dough down, then cover again and let rest for five minutes. Divide the dough in half, and, on a lightly floured surface, roll each piece into a nine-inch circle. Sprinkle a teaspoon of yellow cornmeal over a baking sheet (if your baking sheet isn't large enough to fit both 9-inch flatbreads, then sprinkle 1/2 tsp. of cornmeal on each of two baking sheets). Place the flatbreads on the baking sheet(s) and coat the tops lightly with cooking spray (I actually messed up and did the cooking spray after the garlic step below... but it didn't seem to make a difference).

Thinly slice 4 garlic cloves. Sprinkle evenly over the flatbreads, pressing into the dough slightly with your fingertips. Bake at 450 degrees for 10 minutes, until the dough is crisp, and the garlic begins to brown. Cool on wire racks.

When it gets close to serving time, make the topping: in a bowl, combine 3 tablespoons balsamic vinegar, 2 tablespoons olive oil, 1/4 tsp. salt, a dash of black pepper, and one minced garlic clove. Add 3/4 cup halved red cherry tomatoes and 3/4 cup halved yellow cherry tomatoes; toss well to coat. Set aside.

Shred 1 cup of vegan mozzarella cheese (try the Mozzarella from Vegan Gourmet www.imearthkind.com). Sprinkle 1/2 cup of the 'cheese' over each flatbread, and broil for one minute until the mozzarella begins to melt.

Remove from oven. Top each flatbread with 3/4 cup of the cherry tomato mixture, and sprinkle each with 1/4 cup thinly sliced basil. If you divide each flatbread into 6 wedges, each wedge will be 140 calories.

Now enlist some help to do all the dishes!

Cost:
red cherry tomatoes $2.99
yellow cherry tomatoes $3.00 (from the Farmer's Market!)
'mozzarella' $4.19
basil $2.99

Potato-Leek Chowder

Cool fall nights are here in NYC, so I'm thinking of soup recipes that segueway into the new season's produce - potatoes and leeks being two great examples. Try this hearty soup alongside the Grilled Eggplant and Tomato Sandwiches from last night.

But before I begin, let me talk for a moment about cream-style corn, one of the ingredients called for in this recipe. "Cream-style" corn, I learned, does not involve cream at all, and is thus technically vegan. However, the only canned version I found was not organic, and I didn't trust the high sugar content of it either. If that's vegan enough for you, go right ahead! If you prefer, however, here's an easy way to make your own at home: Drain a 15-oz can of regular corn kernals. Bring 1/2 cup water to a boil in a small saucepan, and add the drained corn, along with a teaspoon and a hald of cornstarch. Return briefly to a boil, then reduce heat to low and cook for five minutes. Chill in an ice bath (place the saucepan in a bowl of ice water). This method makes double the mount of cream-style corn that you'll need for the soup recipe below - about 3/4 cup. Save the other 3/4 cup for another use, or simply heat and serve.

Now onto the soup!

In a saucepan, heat a teaspoon and a half of olive oil over medium heat. Add a cup and a half finely chopped leek, and cook for fifteen minutes, stirring frequently and being careful not to brown (I took mine off the heat after only about ten, so eyeball this step carefully). Set aside.

Combine 2 and a half cups vegetable broth, a cup and a half cubed, peeled yukon gold potato, and a cup and a half of cauliflower florets in a saucepan. Bring to a boil, then reduce heat and simmer for 25 minutes.

Let cool for about ten minutes before stirring in 1/2 a cup plain soy milk. Process in a blender until smooth (do this in two batches if needed).

Return to the saucepan and add the leeks from earlier, along with 3/4 cup cream-style corn (canned or your own home-made), a dash of salt and a dash of black pepper. Cook for five minutes over medium-high heat, stirring frequently.

In a small saucepan, cook 2 strips of vegan bacon (such as Smart Bacon) according to package directions. Crumble into little pieces. Ladle 1 and 2/3 cup of soup into each of three bowls, and top each serving with two tablespoons of the 'bacon' pieces. Each bowl is 230 calories.


Cost:
leek $2.30
vegetable broth $3.79
yukon gold potato $1.47
cauliflower $5.81
plain soy milk $1.69
canned corn $1.99
vegan bacon $3.39

Grilled Eggplant and Tomato Sandwiches with 'Roquefort' Dressing

These make a great half of a dinner, with either a bowl of vegetable soup or a salad to make up the other half.

In a small bowl, mix together 2 tablespoons plain soy yogurt (such as Whole Soy), a tablespoon and a half crumbled vegan blue cheese (use the 'soy blue' from Sunergia - yum!), 1 tablespoon chopped fresh parsley, one tablespoon vegan mayonnaise (I like the lite canola mayo from Spectrum), and one small minced garlic clove. Set aside.

Heat a grill or grill pan on the stove over medium-high heat and coat with cooking spray. Trim the ends off one Japanese eggplant (about 1/2 a pound) and then cut into three slices, lengthwise. Japanese eggplant works best here because it is skinnier than more globe-shaped eggplant varieties, but substitute Italian eggplant if you can't find the former.

Coat each eggplant slice lightly with cooking spray and grill on each side for three minutes. Remove from the grill and cut each piece in half again, crosswise; set aside.

Place 4 (one-ounce) slices of sourdough bread on the grill pan and grill about 3 minutes on each side, until lightly browned (watch the cook time carefully though; I found that a minute and a half per side did the trick for the bread).

Divide the yogurt mixture evenly among two slices of bread. Top each with 3 eggplant slices, 2 (1/4 inch) slices of tomato and 1/2 cup of trimmed arugula. Top with a second slice of bread. You'll have two delicious sandwiches, 270 calories each.

(Full disclosure: I didn't have any parsley left, so used cilantro instead; it seemed to do the trick in a pinch! As to the sourdough bread, Rudi's Organic Bakery makes a pre-sliced sourdough loaf that is 100% vegan: http://www.rudisbakery.com/home)

Cost:
plain soy yogurt $0.99
'blue cheese' $4.19
eggplant $0.80
sourdough bread $
tomato $1.26
arugula $2.50

Corn and Pepper Relish

Here's an alternative to the Grilled Pepper Relish I made the other night. Try this one on a veggie wrap - saute some vertically sliced onion, eggplant, and bell pepper strips, wrap in a tortilla, and use this relish as the garnish.

Coat a grill or grill pan with cooking spray and heat over medium-high heat. Add two whole ears of shucked corn, and cook for 12 minutes, turning frequently, until they are lightly browned. Let cool before sliced the corn from the cob.

In a bowl, combine 2 tablespoons apple cider vinegar, one tablespoon raw sugar, one tablespoon lime juice, a teaspoon mustard seeds, 1/2 tsp. minced fresh ginger, 1/4 tsp. salt, 1/4 tsp. curry powder, and a dash each of crushed red pepper and black pepper. Stir with a whisk until the sugar dissolves.

Add the corn kernels, along with 6 tablespoons finely chopped orange bell pepper and 6 tablespoons finely chopped red onion. Toss well to combine. Store this in an airtight container in the fridge. Each 1/2 cup serving is 90 calories.

Cost:
corn $2.99
lime $0.50
ginger $0.72
orange bell pepper $2.20

Cumin Potatoes

Try this Indian-spiced side dish as an alternative to regular mashed or baked potatoes.

Cook 4 cups chopped and peeled baking potato in boiling water for 10 minutes. Drain, rinse with cold water, and drain again.

Heat a tablespoon of canola oil in a large skillet over medium-high heat. Add a teaspoon of whole cumin seeds and cook 30 seconds. Add 1/2 cup chopped red onion, 1/2 tsp. paprika, 1/2 tsp. ground coriander and 1/4 tsp. salt - cook for 3 minutes, stirring constantly. Add the potatoes, and cook another two minutes until thoroughly heated.

Remove from heat and sprinkle with two tablespoons chopped cilantro. You'll have 4 side servings of one cup and 180 calories each.

Cost:
baking potato $1.26
red onion $1.24
cilantro $2.29

Also, let's just talk for a moment about Turtle Mountain. No, really, because I am not normally a dessert eater, so I probably am realizing this ages after everyone else, but do you realize they not only make amazing vegan ice cream, but also vegan ice cream sandwiches?? Now, I hadn't had an ice cream sandwich since I was in high school. But Turtle Mountain Soy Delicious makes ice cream sandwiches in both big and mini sizes, and in the most amazing flavors. I bought the pomegranate minis and I literally can't stop raving about them. They also have a new line of coconut milk ice cream and coconut milk yogurt, to which all I can say is wow. And, as with all of their products, everything is certified vegan. Get thee to www.turtlemountain.com or the freezer section nearest you!

Grilled Pepper Relish

The suggestion for this easy home-made relish was to serve it over turkey burgers. On a whim, I bought the vegan Chik'n Grill patties from Gardenburger, figuring that was the closest vegan approximation of a turkey burger. I actually do not normally eat imitation meats, steering clear of imitation chickens/meat loafs etc. when I eat out at vegan restaurants. I'm vegan to save the animals, not to pretend to eat them still! However, tonight I was intrigued, and figured I would do something a little different. Not all Gardenburger products are vegan, but most are: www.gardenburger.com

For the relish, heat a grill or a grill pan over the stove to medium-high heat. Place 4 bell peppers on the grill and grill for 7 minutes until blistered (I found that this took a bit longer in the stovetop version, closer to 14 minutes). Place in a zip-lock bag and let stand for 15 minutes before peeling and chopping into 1/2 inch pieces. Try using a variety of different colored peppers for a prettier relish - I used 2 red, one orange, and one yellow.

Place the peppers in a bowl, along with 1/4 cup chopped fresh basil, two tablespoons chopped and pitted kalamata olives, a tablespoon balsamic vinegar, 1/2 tsp. dried thyme (or one teaspoon fresh if you prefer), one and a half teaspoons olive oil, 1/4 tsp. salt, and 1/4 tsp. black pepper. Toss to combine.

1/4 cup of relish is 40 calories. The verdict of my "chicken" patty experiment is that it tasted waaaay too much like the real thing for me to be comfortable with the idea, no matter how many times I read the ingredient list (although, my taste buds can't be reliable since I haven't eaten real chicken in 13 years). Still, if you do still crave real meat, these would be a great alternative.


Here's my "chicken" pita sandwich with relish.

Cost:
red bell pepper $1.34
orange bell pepper $1.85
yellow bell pepper $1.65
basil $2.99
kalamata olives $4.99
(prices may still be wrong, since my receipt didn't print out fully...)

Sesame-Onion Pancakes

Fry up a batch of these, and serve alongside other home-made Chinese food - think sticky rice and stir-fried veggies with tofu. This pancake - which is more like a flatbread - would also pair well with the Tangy Ginger Dipping Sauce I made a few nights ago.

Spoon one cup flour into a measuring cup and level with a knife. Pour into a food processor along with a tablespoon and a half of sesame seeds, 1/4 tsp. salt and 1/4 tsp. baking powder. Pulse until just combined. Add a teaspoon and a half canola oil; pulse until combined. Add 1/4 cup minced green onions and pulse until combined.

Add 6 tablespoons water. Pulse until the dough is moist, but don't let it form into a ball. Turn out onto a lightly floured surface and divide into six equal portions.

The recipe directions said to roll each section into a 5-inch circle in between 2 pieces of plastic wrap. However, my dough was awfully sticky so I found it mush easier to roll it out on a floured surface, coating the rolling pin with additional flour as necessary. Either way, roll each of the six portions into a 5-inch circle (cover remaining dough while you're working to stop them from drying out), and pile in between pieces of wax paper or paper towel so they don't stick together.

Heat a skillet over medium-high heat and coat with cooking spray. Place one pancake on the skillet and cook for 20 seconds on each side. Repeat with more cooking spray and remaining pancakes. Cut each into 6 wedges. 6 wedges are 110 calories.

Cost:
green onions $1.99

Poblano, Mango, and Black Bean Quesadillas

This recipe is super-quick and makes a great mid-week dinner.

Heat a tablespoon of olive oil over medium-high heat in a large skillet. Add a cup and a half chopped onion (save more time by buying pre-chopped onion if you can find it in the produce section of your supermarket), along with 1/2 tsp. cumin, 1/4 tsp. salt, a dash of black pepper, and one poblano pepper, seeded and chopped Cook for 5 minutes.

Add a 15-oz can of black beans and cook an additional minute. Remove from heat and stir in 1/3 cup chopped avocado and one cup of jarred, peeled and sliced mango. A lot of jarred fruit comes in heavy thick syrups, but I found a brand called Danielle's that used all natural ingredients and a light syrup of sugar and water, so I figured that was my best bet - healthwise and veganwise!

Place 4 (8-inch) flour tortillas on a baking sheet coated with cooking spray. Spoon 3/4 cup of the bean mixture onto the centers, leaving a 1/4 inch border. Top each with 2 tablespoons grated vegan cheddar cheese (such as the cheddar block from Galaxy Foods). Fold in half and lightly coat the tops with cooking spray.

Broil in the oven for 3 minutes. One quesadilla is 340 calories.

As to the tortillas, I found a new brand with a certified Vegan sticker right on the back, so of course I bought it! Check out Mario & Ricardo's Tortilla factory.

Cost:
onion $0.72
poblano pepper $0.60
black beans $0.79
jarred mango $0.49
avocado $0.50
tortillas $0.99
'cheddar' $3.39
(note: costs may be off the nexy couple days. My grocery receipt didn't print clearly)

Black Bean Salsa

Black beans give this salsa more protein than most. This recipe makes six cups of salsa, so serve a crowd! Serve with blue or yellow corn tortilla chips.

In a large bowl, combine 3 cups chopped tomato, 1 cup chopped red bell pepper, 1 cup chopped green bell pepper, 1/2 cup red onion, 1/3 cup fresh-squeezed lime juice, a tablespoon of olive oil, 1/2 tsp. salt, 1/2 tsp. cumin, 1/ tsp. chili powder, one jalapeno pepper (seeded and chopped), a 15-oz can of black beans (rinsed and drained), and an 11-oz can of sweet corn, drained. Toss well to combine, and refrigerate until ready to serve.

The only ingredient that posed any vegan trouble in this recipe was the can of corn. A lot of brands included sugar in their ingredient list, but the canned corn from Del Monte simply contained corn, water, and salt, so that was what I bought (straying from more normal tendency to go organic...).

1/3 a cup of salsa is 40 calories.

Cost:
tomato $4.43
red bell pepper $1.08
green bell pepper $0.60
limes $1.50
jalapeno $0.12
black beans $1.79
canned corn $1.89

Warm Spiced Lentils

You could serve small portions of these lentils tapas-style, like the grape leaves from last night. Or make it a heartier bowlful for a vegan entree; I've mentioned before that lentils are a protein powerhouse, plus they contain dietary fiber and Vitamin B1, so they're a definite benefit to any vegan diet.

Place one cup small green lentils in a saucepan; cover with water up to 2 inches above the lentils. Peel one whole small onion and stud it with 4 whole cloves. Place the onion in the pan with the lentils, along with 2 bay leaves and a 2-inch strip of lemon rind. Bring to a boil, reduce heat and simmer for 20 minutes. Drain well, discarding the onion, bay leaves, and rind.

Heat a tablespoon of olive oil in a large skillet over medium heat. Add 3/4 cup chopped red onion and cook 5 minutes. Add one cup chopped, seeded tomato, 3/4 tsp. ginger, 3/4 tsp. cumin, 1/2 tsp. turmeric, 1/2 tsp. paprika, and 1/8 tsp. ground red pepper (whoops, I accidentally added 1/2 a tsp. of this too! Crossing my fingers that it's not too spicy...). Cook for 2 minutes, then add the lentils, along with 1/4 cup chopped fresh cilantro and 3 tablespoons chopped flat-leaf parsley. Cook another two minutes.

Remove from heat and stir in one and a half tablespoons fresh lemon juice, 1/4 tsp. salt and 1/4 tsp. black pepper. Serve this warm with pita bread wedges. 1/3 cup lentil mixture plus one lemon wedge is 120 calories, and you'll have about 8 servings.

Cost:
green lentils $2.69
lemon $1.78
red onion $1.01
tomato $1.42
cilantro $1.99

Grape Leaves Stuffed with Rice, Currants, and Herbs

Stuffed grape leaves - a variety of stuffed vegetable dishes called dolmas - are often made with ground lamb, but vegetarian versions abound as well. Switch around a couple ingredients at home and you can easily make them vegan instead. Try serving these tapas-style if you host during Sunday night football! (Happy Football season everyone).

Grape leaves can be found in the condiments section next to olives, canned artichoke hearts etc. Unroll 24 leaves from the can (careful not to rip them, as they are delicate!), rinse in cold water, remove any stems if necessary, and set aside.

Heat a large skillet over medium heat and coat with cooking spray. Add one cup finely chopped onion and cook for 7 minutes until tender. Add 1/2 cup uncooked long-grain rice (such as basmati), 1/2 a cup chopped green onions, and 2 tablespoons pine nuts. Cook another 4 minutes.

Add one cup water, 2 tablespoons dried currants, 2 tablespoons chopped flat-leaf parsley, a tablespoon and a half chopped fresh mint, a tablespoon and a half chopped fresh dill, 1/4 tsp. salt, 1/4 tsp. black pepper and a dash of cinnamon. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes. Remove from heat and let cool slightly.

On each of 24 grape leaves, place a rounded tablespoonful of the rice mixture. Fold one side over the filling, then repeat with the other side. Starting on one short end, roll the grape leaf up tightly, jelly-roll style.

Steam the grape leaves for 10 minutes, then cool to room temperature. (You can use a steamer basket if you have one. Otherwise, place in a saucepan with a scant 1/4 cup of water. Bring to a boil, cover and let steam). Serve this dish at room temperature with plain soy yogurt and lemon wedges as a garnish. Three rolled grape leaves, a tablespoon of the soy yogurt and one lemon wedge make a serving of 90 calories.

Cost:
grape leaves $6.49
onion $0.58
long-grain rice $1.10
pine nuts $11.40
currants $2.79
flat-leaf parsley $1.99
dill $1.99
plain soy yogurt $0.99
lemon $0.89

Tangy Ginger Dipping Sauce

You can try this versatile condiment in a number of ways - think Chinese dumplings, spring rolls, or over grilled tofu slices. I often don't trust the sauces that come from restaurants that aren't strictly vegan; Asian cuisines especially rely heavily on fish sauce or oyster sauce. However, if you make this sauce at home, you get to dip away!

In a bowl, combine 1/2 cup chopped, peeled tomato, 1/3 cup chopped green onions, 1/4 cup fresh-squeezed lime juice, 1/4 cup rice vinegar, a tablespoon and a half raw sugar, 2 teaspoons chopped fresh ginger, 2 chopped garlic cloves, and one jalapeno pepper, chopped and seeded.

You'll have about a cup, one tablespoon of which is 20 calories.

Don't forget to use the great trick for peeling a tomato if you make this recipe. Simply score an X on the bottom of the tomato with a knife. Place in boiling water for 30 seconds to one minute, then plunge in ice water to stop the cooking process. The skin will slip right off.

Cost:
tomato $1.26
green onions $0.99
limes $1.50
ginger $0.56
jalapeno $0.12

Tuscan White Beans

Here's another way to get protein from beans without resorting to boring flavors, this time with a hint of Tuscany thrown in.

In a large bowl, simply combine: 1/4 cup chopped onion, 1/4 cup chopped carrot, 1/4 cup chopped celery, 3 tablespoons chopped parsley, a teaspoon and a half grated lemon rind, 3 tablespoons fresh-squeezed lemon juice, 1 tablespoon chopped fresh sage, 1 tablespoon olive oil, 1/4 tsp. salt, a dash of crushed red pepper, 2 minced garlic cloves and about 2 1/4 cups canned cannellini beans (rinsed and drained - this is about one and a half cans, if you buy the 15-oz size). Toss together.

Each serving of 2/3 cup is 120 calories. You can make this ahead of time if you like and cover and chill, but bring to room temperature at least 30 minutes before you serve it since the flavors meld together best that way.

Cost:
onion $0.54
carrot $0.27
celery $2.50
parsley $1.99
lemon $0.89
sage $2.99
cannellini beans $3.00

Oranges and Raspberries with Lavender 'Honey' and 'Yogurt'

I love desserts that let the sweetness of fruit shine through, and this is a perfect example. It only takes a few tweaks to make it vegan.

In place of the honey, use agave nectar; as I've mentioned in previous posts, it has the same caloric value as honey, is comparable in both taste and sweetness, but I actually would prefer it even if I wasn't vegan because it's a tad less viscous and easier to work with!

Combine 1/2 cup agave nectar with a teaspoon and a half of dried lavender blossoms in a small saucepan. (A shout out to Flower Power in the East Village, where I purchased my lavender, because the woman working at the store was vegan too!). Cook over low heat for 20 minutes to infuse the lavender taste. Let cool, then strain through a sieve, discarding the solids.

Combine 1/4 cup of the lavender syrup with 2 cups orange segments, one cup raspberries, and a teaspoon and a half grated orange rind. Cover and chill at least one hour, although you can make this further in advance if you prefer.

Scoop 1/2 cup vanilla soy ice cream (try the Soy Delicious vanilla from Turtle Mountain: http://www.turtlemountain.com/) into each of 4 bowls. Top each serving with 3/4 cup of the fruit mixture, and drizzle with an additional tablespoon of lavender syrup. Each dessert is 290 calories. If you like, garnish with fresh lavender blossoms!

Cost:
dried lavender $3.00
oranges $2.63
raspberries $2.50
soy ice cream $3.69

Baked 'Omelet' with Zucchini, Leeks, 'Feta', and Herbs

I'm attempting another vegan omelet, this time using silken tofu in place of the 4 eggs that the original recipe called for. I'm crossing my fingers that this works!

First, though, bring 3/4 cup water to a boil in a small saucepan. Add 1/4 cup long-grain rice (such as basmati), cover, reduce heat and simmer for 20 minutes until the water is absorbed. Place the rice in a large bowl.

Meanwhile, heat a large skillet over medium-low heat and coat with cooking spray. Add 2 1/4 cups thinly sliced leek; cover and cook for 12 minutes, stirring occasionally. Add the leek to the rice.

Return the skillet to the burner, increase heat to medium, and re-coat with cooking spray. Add 4 cups shredded zucchini and cook for 6 minutes, stirring occasionally.

Add the zucchini to the rice mixture, along with 1/2 cup egg substitute of your choice (such as Ener-G), a tablespoon and a half chopped fresh mint, a tablespoon chopped fresh dill, 1/4 tsp. salt and 1/4 tsp. pepper.

Now, as I mentioned, instead of 4 large eggs I placed one 12-oz package of silken tofu in a food processor and blended until smooth. Transfer to a bowl and add 1/4 cup water, whisking well until combined. Add that to the rice mixture. Try the silken firm tofu from Mori-Nu (www.morinu.com).

Pour the entire mixture into an 8x8 inch baking pan coated with cooking spray. Sprinkle the top with 1/2 cup crumbled vegan feta (such as Sunergia). Bake in the oven at 325 degrees for 35 minutes, until the top is golden brown.

You have a few serving options for this yummy omelet! It's a classic Greek dish, so would be great served tapas-style if you're hosting a crowd. You can make it up to a few hours ahead of time, and bring to room temperature before serving. Slice into 16 small pieces (about 60 calories each) - and then serve with any vegan red wine from the Mediterranean.

Or, if you prefer, cut into 4 hearty wedges (that's 240 calories each) for a vegan main meal (as in my photo, above).

I'm happy to report that using silken tofu to replace the eggs here worked perfectly - it provided exactly the right consistency, texture, and taste.

Cost:
long-grain rice $0.50
leek $3.44
zucchini $4.06
mint $1.99
dill $1.99
silken tofu $1.50
vegan feta $3.69

Roasted Asparagus with Orange Vinaigrette

It's the end of the season for fresh asparagus, so here's a final way to use it in the waning days of summer.

In a small bowl, combine 1 tablespoon grated orange rind, 3 tablespoons fresh squeezed orange juice, 2 tablespoons finely chopped shallot and a teaspoon raw sugar. Stir well with a whisk. Add 1/2 tsp. salt and a dash of black pepper; set aside.

Trim the ends off 3 lbs. asparagus, and place in a single layer on a baking sheet coated with cooking spray. Drizzle with two tablespoons oil, and sprinkle with another 1/4 tsp. salt and dash of black pepper, tossing well to coat.

Bake in the oven at 450 degrees for 10 minutes, stirring half way through. Remove the pan briefly from the oven to drizzle the asparagus with the orange juice mixture; return to the oven and cook another 5 minutes. A side serving of about 4 ounces is 50 calories.

Cost:
orange $1.45
shallot $0.44
asparagus $13.47

Corn Pudding

Here's a final crowd pleasing side dish for your Labor Day weekend - and they might not even know it's vegan. You can use either fresh or frozen corn kernels.

In a large bowl, combine 3 cups corn kernels. 1/4 cup chopped fresh chives, 1 tablespoon chopped fresh thyme (or a teaspoon of dried, if you prefer), 1/4 tsp. salt and 1/4 tsp. black pepper. Set aside.

In a second bowl, make the equivalent of 5 eggs using egg replacer of your choice (such as Ener-G). The original recipe, actually called for 1/2 cup of egg substitute plus one real egg, for the sake of keeping things healthy, but if you do the math using entirely egg substitute, that's about 5 "eggs".

To the "eggs", add a cup and a half plain soy milk (such as Silk) and 2 tablespoons vegan cream cheese - my favorite is the Better Than Cream Cheese from Tofutti, stirring well with a whisk. Pour the soy milk mixture over the corn mixture, stirring to combine.

Pour it all into an 11x7 inch baking dish coated with cooking spray. Bake at 350 degrees for 55 minutes, until the top of the pudding is golden brown. Slice into 8 wedges, each of which is a side serving of about 120 calories.

Cost:
corn $1.39
chives $2.99
soy milk $1.00
'cream cheese' $3.69