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Hearty Chunky Vegetarian Chili

I love soups, stews and chilies (side note: I know the word "chilies" looks weird but apparently there are 4 different ways to write the plural of "chili" and none of them looked right to me - but there it is).  I am known to throw random stuff in a pot and make up a soup on the fly - it's sort of a "thing" of mine.  Anyway, most of my friends have had my regular chili recipe which includes meat.  It's my great grandmother's recipe and it's divine.  But I try to limit my meat consumption so I made this one up a few years ago.  It's killer and SO easy to make.  And it's gluten free and vegan and dairy free and all of that good stuff. It's real hearty and filling.  I serve it with corn chips and a little (vegan) sour cream.  Dress it up however you like.  I also make nachos with the leftovers.  YUMMY!  

I totally thought I had posted this recipe already, but I found it in my folder of blog drafts.  Since football is here and we've got a little chill in the air, I thought it was the perfect time to post it!  Enjoy! 
  • about 1 bell pepper chopped (about a cup after you've chopped it)- i use green and yellow or red - do a combo of some sort but definitely include green (a poblano pepper would probably be good too)
  • 1 med sweet onion chopped (about a cup and a half)
  • about 3 cloves garlic, minced  - or about 2 teaspoons bottled minced garlic
  • 4 cans of beans - i usually do a combo of kidney, black and pinto - REMEMBER that canned kidney beans at the regular grocery store have high fructose corn syrup in them - the canned kidney beans at whole foods are the only ones that don't.  I also am pretty sure that the Publix "Greenwise" brand doesn't have sugar added but double check me on that. 
  • 2 cans diced tomatoes - again - i use diced and not stewed because stewed tomatoes have sugar added.  Make sure to get the plain diced tomatoes and not the ones with garlic or Italian seasoning added.  For this recipe I like to use one can of regular diced tomatoes and 1 can of petite diced tomatoes - the difference in size really makes a difference in the chili
  • 2 1/2 tablespoons cumin
  • 2 tablespoons chili powder
  • a few dashes of ground red pepper - I like alot so I probably use about 1/2 teaspoon or so
  • salt and black pepper to taste. 
  • dried oregano - maybe 2 teaspoons - i don't know cause I never measure anything when I make stuff up - the oregano is important - brings out flavors in mexican stuff.  don't skip it even tho you're not used to using it in chili. 
  • 1/4 teaspoon stevia or other sweetener - stevia is very concentrated so if using something else you will probably use much more
  • 1-2 teaspoons cocoa powder (optional)

1)  heat a dutch oven on medium, add a little olive oil and just saute the peppers, onions and garlic until tender. 
2)  drain and rinse beans and add them, then add the tomatoes with the juice
3)  add the seasonings and cocoa powder
4)  Stir well and bring to a boil and then reduce to a simmer.
5)  Allow it to simmer for about 30 minutes - longer if you can - stirring occasionally.  As it cooks make sure to taste and re-season as needed.  

As with most soups, the longer you allow it to cook, the better it will be!

I use stevia to sweeten but you can use whatever you want.  Just add a little at a time til it's sweet enough.  Not too sweet but you want to be able to taste it.  And as for the seasonings, I'm a big fan of cumin but you may not like that much - or you may want to add more chili powder - just play with it! 

 

Tuscan White Bean Stew

This is one of my ABSOLUTE FAVORITE recipes!!!  I can't tell you how good it is - you have to try it out!!!  It's very easy and quick.  You can make it with meat or without.  If you are going to add meat I suggest using crumbled italian sausage.  Whole foods sells an all natural, sugar free, chicken italian sausage in their meat case.  You can have them cut the sausage out of the links for you and then just brown it into crumbles to be used in the stew.  If you don't want to do that, you can always use extra lean ground turkey breast or ground chicken breast and some seasonings used in italian sausage.  If using meat, just brown and set aside then add it to the stew later. 

This soup is great when your sick because it has a little kick that can help open up your sinuses, the broth is soothing to the throat, and it's packed with nutrients!!! 
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Here's the recipe without meat....it's vegan!!!

1 medium sweet onion diced
2 teaspoons bottled minced garlic (or 2-3 cloves fresh garlic, minced)
1 small butternut squash - peeled, gutted and chopped into 1/2 inch cubes.  Or you can buy a bag of already cubed butternut squash.  You want about 3 or so cups chopped.
1 bunch kale - not the chopped up stuff in the bag.  (Walmart carries whole leaves of kale in bunches).  Remove the steams and tear the leaves into smaller pieces, wash well and drain. If you must buy bagged kale - make SURE to remove all the stems.  You have to pick through the whole bag and tear the leaf part off of the stems. 
1 can cannellini beans or other white bean - drained and rinsed
1 quart of broth (I like Imagine Organic No Chicken Broth - or if not vegan, Imagine's Organic Free Range Chicken Broth is THE BOMB!!!)
Italian seasoning (1-2 teaspoons)
Crushed rosemary (1 teaspoon)
Garlic powder (1 teaspoon)
Dried oregano (1/2 teaspoon)
Dried thyme - not the ground up thyme but the actual dried thyme leaves - (1/2 teaspoon)
Ground sage (1-2 teaspoons)
Red pepper flakes (I really don't know about the measurement on this one - I do it til it has a nice kick - maybe 1/2 tsp)

1) Heat a dutch oven on med heat
2) Drizzle some olive oil in the bottom and add chopped onion and garlic. 
3) Cover and allow to cook for several minutes until onion becomes clear and tender
4) Add cubed squash and enough broth to just cover it.  Place the lid on and crank up the heat to med-high.  The broth will simmer and steam the squash.  This won't take too long - just keep checking it every few minutes until they are fork tender and mashable. 
5) Once the squash is done, add the beans, broth, kale, and seasonings.  (If using meat, add it here)  Cover and increase the heat until it comes to a boil. 
6)  Taste the stew and add more seasonings if needed. 
7) Reduce heat and allow to simmer 10 more minutes or until ready to serve. 

NOTES: 

*I like my soups and stews pretty thick - if you don't, just add more broth. 
*Again, all measurements were approximate because I don't measure anything.  The flavor should be very robust and the herbs should really stand out.  It should have a slight kick but it's mild and not enough to burn your mouth. 

If you try this, PLEASE come back and leave a comment and let me know what you think! 

Enjoy!!!

Homemade Black Bean Burgers!

Here's the deal - I used to LOVE Morningstar Farms Black Bean Burgers but, of course, they contain gluten, yeast, and all sorts of things I can't have now.  So I made up my own version and I think it's pretty darn good.  We've made these several times.  If you don't have brown rice flour I'm sure another gluten free flour would do.  Also, you can use bread crumbs in the place of the flour and the quinoa flakes.  Just keep adding until the mixture becomes hard to stir and you can scoop out a ball and form into a patty - don't let them get too dry though - just use enough so that you can form them into patties.  They will be VERY sticky - that's normal!  I've also found that as the patties sit they become more firm - I guess because the flour is absorbing the moisture in the mix.  So I recommend letting them sit a bit before cooking - it will help them hold together better.  I usually brown these in a skillet - they get nice and crisp on the outside!  But last night we were grilling and put them right on the grill.  They were FABULOUS!!!!  I just sprayed the patties with a little olive oil spray before putting them on, and again before we flipped them.  They browned and crisped up very quickly!!!  Also, like with most of my recipes, the measurements for the seasonings are estimated.  I do it all to taste.  It all depends on your personal preference.  I think these would also be great with a little bit of the Mrs. Dash Chipotle seasoning added but I was out - you could also try with roasted poblano peppers!  think I'll try that next time.  Also, if corn doesn't bother you - throw a few kernels in!   Enjoy!!!
One more thing - we served these with homemade guac and melted Daiya cheese on top and served between slices of grilled eggplant.  Also topped them with Vegan Gourmet sour cream and Drew's salsa!  Some of my favorite awesome gluten free/vegan products!  SO yummy! 
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Black Bean Burgers

1 can black beans rinsed and drained
1/4 cup chopped bell pepper
2-3 scallions - white and green parts
1/4 cup cilantro leaves
tsp + garlic powder
1T+ Chili powder
1T+ Cumin
Dash dried oregano
Paprika
Salt
Quinoa flakes (about 1/4-1/2 cup)
Brown rice flour (about 1/4-1/2 cup)
1 egg or 1 Flax egg (1T ground flax seeds mixed w/ 3 T warm water-allow to sit several minutes)

  1. Roughly chop scallions (white and green parts) and place in rood processor with cilantro and bell pepper - process until finely chopped and set aside.
  2. Place beans in a large bowl and mash well with a potato masher
  3. Stir flax seeds into warm water and set aside to thicken
  4. add processed veggies to bowl of beans and mix well
  5. add seasonings to taste
  6. stir water and flax seeds until thick and add to bean mixture and mix well
  7. add quinoa flakes and brown rice flour (or breadcrumbs) until thick patties can be formed
  8. mix in a few extra roughly torn cilantro leaves
  9. taste and reseason if necessary
  10. form into 4 equal patties
  11. heat a non-stick skillet on med/med high heat
  12. add olive oil spray and cook patties until dark brown and crisp.

 

Lasagna!!!!

This lasagna recipe is dairy free and gluten free.  I use an egg but you can use egg replacer if you don't eat eggs.  Also I use meat in this recipe but you could do all veggies instead and make the whole thing vegan.  The way the tofu is prepared, it totally resembles ricotta in taste and texture and I have meat-gluten-dairy eating witnesses that will attest to that!  You just have to follow the directions and season everything well.  This dish is really really yummy!!!!

Let me AGAIN apologize for making up recipes and not measuring anything along the way.  These are my best estimations as to what I used.  When it comes to seasonings I just do it to taste.  Shake shake shake :)

One more thing...the other night I wanted this dish but was in a hurry and didn't want to fool with all the layers and baking for an hour ...so I made gluten free penne pasta instead and layered all the ingredients into individual bowls and baked them for just a few minutes to warm through and melt the cheese.  It was yummy-baked-lasagna-gooey-goodness...in a bowl!!!  Eric loved it!  So however you choose to make it...here's the recipe:

Gluten Free Lasagna

 

9 gluten free (brown rice) lasagna noodles

1 jar Whole Foods Pasta sauce - I use the fat free - it only has 2 grams of sugar

1 and ½  pkg NaSoya Lite Firm Tofu (squeezed and pressed very well between paper towels to remove excess water)

1 bag Daiya mozzarella

½ sweet onion - minced

1 bell pepper - minced

1 pkg ground turkey breast

1 egg & 1 egg white (or equivalent in egg replacer - would probably work with 2 egg whites too).

Sage

Thyme

Nutmeg

Ground red pepper

Sea salt and fresh ground black pepper

Ms. Dash salt free Italian seasoning

Oregano

Bottled minced garlic

Garlic powder

Almond meal flour

** If you want to make this meat free just add chopped veggies (such as broccoli, squash, zucchini, etc) in place of the meat and saute before adding the sauce.
** The spices I add to the meat are similar to the spices used in italian sausage seasoning - it gives it great, rich flavor and the ground turkey breast has virtually no fat.  The nutmeg may sound odd but it is great. 
** It is really important to use the correct size baking dish.  If the lasagna isn't tightly packed, it won't hold together well when you slice it. 

 

-- Pre-heat oven to 350-375 degrees

-- Boil noodles slightly and set aside - I don't boil them until they are completely done.  Only cook them about 1/2 way - it makes them easier to work with and they will finish cooking in the oven.

-- Heat a large dutch oven on medium heat

-- Add olive oil and saute onion, minced garlic and bell pepper until tender. 

-- Add ground turkey breast, sage, salt, pepper, garlic, Italian seasoning, nutmeg, thyme, and oregano.  Saute until cooked through.

-- Add jar of marinara sauce (less ¼ cup), reduce heat and simmer

-- In a large mixing bowl, crumble tofu with hands until it resembles ricotta cheese, mix in about ¼-½ cup mozzarella, Italian seasoning, garlic powder and salt.  Mix well and season to taste.

--  Add egg and egg white to tofu mixture and set aside.

-- Coat a 8 X 11.5 casserole dish with cooking spray

-- Spread reserved ¼ cup marinara in bottom of dish

-- Place 3 noodles on top of sauce then spread with tofu mixture

-- Spread meat sauce over tofu mixture and sprinkle with mozzarella

-- Add another layer of noodles, tofu, sauce and cheese

-- Top with last 3 noodles, remaining meat sauce and mozzarella cheese. 

-- Sprinkle top with almond meal, cover with foil and secure tightly at edges

-- Bake for approximately 1 hour.  Let stand 10 minutes before serving. 

 

 

**Note:  To make dish lower in carbs, leave off top layer of noodles and put lightly steamed strips of zucchini in its place – won’t work as well for middle layer but will work for top layer.

Yummy Zucchini Bake

I made this for the first time the other night and got RAVE reviews.  It's sorta like a casserole...the almond meal sorta takes on the taste and consistency of Parmesan cheese...oh it's so good.  I used Vegan Gourmet mozzarella cheese but you can use any you like...or none at all.  I can't take credit for this one...I found it on a gluten free recipe site the other day and altered it a bit.  Her recipe didn't call for cheese but I decided to add some.  It would be phenomenal without.  The BEST Italian seasoning blend I have found is Mrs. Dash Salt Free Italian.  It's SOOO good and that's what I used here.  I'm going to attempt to attach a pic....it's from the site where I got the recipe...I'll make sure to take a pic of mine next time! 
 
Cheesy Zucchini/Eggplant Bake

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2 med zucchini sliced into circles
½ eggplant sliced into ½ inch circles then quartered
Vegan mozzarella cheese, shredded
½ cup sliced Vidalia onion
Almond meal/flour
Sea salt
Salt free Italian seasoning
Garlic powder
Olive oil
 
1.     Coat the bottom and sides of a baking dish with olive oil and drizzle a little in the bottom.
2.     Layer ingredients in the following order:
Eggplant/Zucchini
Onion
Seasoning, salt, garlic
Cheese
Almond meal
--use onion sparingly and just sprinkle almond meal, cheese and seasonings as heavy as you desire. Avg about 4 tablespoons almond meal per layer. 
3.     Repeat layers, alternating eggplant and zucchini until all ingredients are used.  End with zucchini layer and topping with almond meal.
4.     Spray top of casserole with olive oil spray and bake, uncovered at 375-400 for 30-45 minutes or until brown. 
 
If you don’t like eggplant, this can be done with just zucchini or a combo of zucchini and yellow squash as well.  
 

I'm going VEGAN! Here's why...

So as most of you know I made some dramatic changes to my diet back in July.  I have always been a healthy eater (or so I thought).  I never ate fried food or fast food, I ate tons of veggies, I avoided anything that wasn't whole grain, and I tried to eat low cal and low fat.  Then after an eye opening revelation about my health I had to make some changes which included cutting out all dairy, gluten and sugar...even fruit and sugar substitutes were off limits too.  I loved fat free ice cream more than anyone in the world.  I loved yogurt and cheese...I LOVED apples.  I remember that I sat and cried...literally...because of how hard this was going to be and how much I was going to miss those things in my life.  The day I cleaned out the kitchen of all the off-limit foods there was practically nothing left but produce.  I sat and read labels for hours and discovered EVERYTHING I was consuming was packed with sugar...especially the low fat/fat free stuff.  It was all processed and packed with chemicals too.  I couldn't believe it.  Even stuff that I thought was healthy (like veggie burgers or fat free yogurt) was loaded with bad stuff. 
 
So the journey began.  For all of my adult life I have been so obsessed with the calorie and fat content of food (mostly because I used to be so overweight)...but I had to throw that whole logic out the window.  By cutting out sugar, gluten and most carbs, I had to fill my diet with more nutritious, filling foods like avocados, nuts, and oils. I started eating only WHOLE foods:  fresh produce, meats, and nuts.  At first I was paranoid because of how many calories I was consuming...but I began to lose weight.  I feel amazing now.  Everything has changed...at first my body went through a detox type reaction but that has leveled off.  Now I feel great, I sleep better and have tons of energy.  I have more endurance and strength and I've lost 20 pounds.
 
I have now decided to take it one step further...I have decided to go Vegan...at least for a few weeks and see how it goes.  I have read ALOT about the effects of animal protein on the human body AND the effects of all of the hormones, antibiotics and chemicals that are pumped into the meat that we eat.  I try to buy only organic/free range/grass fed meat but it's not always possible nor economical.  I love vegetables and eat mostly vegetarian as it is, so why not give this a shot.  And just think of all the brussel sprouts, eggplant, broccoli and rutabagas I can buy for the price of one pack of chicken!!!  I have heard that vegan eating makes your body feel wonderful.  I am not doing it because I feel bad for the animals...I just know how good I feel after cutting out the other stuff and want to see if I can feel even better!  The hardest part is going to be EGGS!  I love omelets and I use eggs in alot of the gluten free baking that I do...so that's gonna be kinda hard.  But we'll see.  Wish me luck!