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

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

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

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

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

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

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

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

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

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

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

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'

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

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

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

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'

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

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

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

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

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

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

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

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

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

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'

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

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

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

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

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

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