Thursday, November 19, 2009

CRAVING VEGAN "SEAFOOD": A QUICK, EASY & SUCCULENT ALMOND MOCK "SHRIMP" CURRY



UPDATE: THERE ARE NOW 3 HOLIDAY ISSUES OF MY VEGAN FEAST NEWSLETTER AVAILABLE (as of Nov. 16th, 09)

OCT/NOV 2004
(This issue also contains my sliceable, meltable vegan cheezes, and puffy vegan omelet.)

OCT/NOV/DEC 2007
(This issue also contains my Vegan Salami recipe and gluten-free dessert options.)

**NEWLY AVAILABLE!**
OCT/NOV/DEC 2006

(This issue contains a colorful vegan Peruvian-style holiday menu with recipes, some scrumptious Middle Eastern recipes, and desserts such as Vegan Pumpkin Tunnel Cake and Vegan Chocolate-Hazelnut Praline Lava Cakes!)



My Vegan Pumpkin Tunnel Cake, baked and photographed by Spice Island Vegan


Vegan Chocolate-Hazelnut Praline Lava Cake

DH was at work when I had lunch today and I decided to indulge a craving for vegan "seafood" while he wasn't here. Don't misunderstand me-- I wasn't sneaking any goodies while he was slaving away in the bakery! He never liked seafood, even as an omni, and he still hates anything remotely "fishy" (even seaweed!)! But he very kindly brought me a small bag of frozen Chinese mock "shrimp" from West Best Vegetarian store in Vancouver (4934 Victoria Drive, Vancouver, 604-323-2362) when he was over there earlier this month. (They sell Chinese vegetarian "mock meats", etc.. I have since discovered that our favorite Asian store in Nanaimo, Man Lee, now sells mock "shrimp" and some other frozen "mock meats", and they also now have 2 locations, one in the Terminal Mall, and one just across Applecross Road from Costco.)

So today, yet another soaking wet, windy November day (we had no power for a day-- it went on again this morning), I decided to treat myself for lunch and made the following simple Indian-style curry. Mmmmmmm! It would make a good company meal with a vegetable dish to accompany it. And it's low in WW Points, too!



Printable Recipe

BRYANNA'S VEGAN ALMOND MOCK "SHRIMP" CURRY
Servings: 4


This is deceptively fast and easy to make.

Tofu Creme:

1/2 cup extra-firm silken tofu
1/2 cup nondairy milk
Curry:
1 tablespoon olive or peanut oil
1/4 cup ground almonds (if you grind them yourself, use a dry electric coffee/spice grinder)
4 large cloves garlic, minced or crushed
1 large tomato, chopped small, or about 3/4 cup drained, chopped good-quality canned tomatoes
1 teaspoon sugar
1/2 teaspoon cayenne pepper
1/2 teaspoon salt
1/2 teaspoon garam masala or good curry powder
9 1/2 oz Chinese vegan mock "shrimp", thawed (approximately 32)
Garnish:
chopped fresh cilantro or dried cilantro (use about 1/3 as much dried cilantro as you would fresh)
OR you can use fresh parsley instead, if you wish

Blend the tofu and nondairy milk together in a blender, food processor, or with a hand/immersion blender until smooth. Set aside.

Heat the oil in a large nonstick skillet over medium-high heat Add the almonds and stir until the they turn golden-- quickly add the garlic and stir briefly. DO NOT BROWN!

Add the tomato, sugar, cayenne, salt and garam masala. Cook for a few minutes, scraping the pan so the mixture doesn't stick, until the tomatoes soften a but. (Add a bit of water if necessary, but not too much.) Add the mock "shrimp" and then the Tofu Creme. Stir briefly. Lower the heat a little and stir-cook just to heat the shrimp and until the sauce is creamy. The sauce will be thick-ish, and not too wet. There is not a lot of sauce in this recipe and most of it will cling to the "shrimp".

Serve over steamed brown basmati rice, garnished with cilantro or parsley.

Nutrition Facts
Nutrition (per serving):
179.4 calories; 37% calories from fat; 7.8g total fat; 0.0mg cholesterol; 393.0mg sodium; 256.3mg potassium; 10.9g carbohydrates; 1.6g fiber; 3.7g sugar; 9.3g net carbs; 18.5g protein; 3.9 points.

Enjoy!

Sunday, November 15, 2009

COMFORT FOOD DESSERT: VEGAN STICKY TOFFEE PUDDING CAKE


Vegan Sticky Toffee Pudding Cake

UPDATE: THERE ARE NOW 3 HOLIDAY ISSUES OF MY VEGAN FEAST NEWSLETTER AVAILABLE (as of Nov. 16th, 09)

OCT/NOV 2004
(This issue also contains my sliceable, meltable vegan cheezes, and puffy vegan omelet.)

OCT/NOV/DEC 2007
(This issue also contains my Vegan Salami recipe and gluten-free dessert options.)

**NEWLY AVAILABLE!**
OCT/NOV/DEC 2006

(This issue contains a colorful vegan Peruvian-style holiday menu with recipes, some scrumptious Middle Eastern recipes, and desserts such as Vegan Pumpkin Tunnel Cake and Vegan Chocolate-Hazelnut Praline Lava Cakes!)



Pumpkin Tunnel Cake ********Chocolate-Hazelnut Praline Lava Cakes




It's been a blustery, soaking-wet few days here on the BC coast, and the other evening we just felt like something hot, gooey and sweet. We decided to use up a few Weight Watcher's points on the following treat, which is a quick and easy, low-fat and vegan version of a popular British dessert, Sticky Toffee Pudding. (I have made a more elaborate vegan version of that dessert, which is very good but requires more time and steps. I'll post that fancier version soon, along with some info about its origins.)

This version is based on the North American pudding cake, which starts with a thickish batter, over which you sprinkle sugar and then pour hot liquid over the whole thing. After baking, you are left with a light cake floating on top of a gooey sauce.

When I first made a pudding cake for DH, he called it Pouding au Chomeur. He’s from Quebec and he said it was a very common everyday dessert and the name translated to "Unemployment Pudding”! Evidently it appeared in many permutations all over North America during the Great Depression of the 1930's-- presumably because it required only inexpensive ingredients and no eggs or even milk. I’ve also heard it called Poor Man’s Pudding, Depression Cake and Depression Pudding.

Whatever you call it, it’s a great dessert for vegans because of being made without eggs, and you can use water or any non-dairy milk for the liquid in the cake batter. It’s also a great vehicle for experimentation-- witness this version.

Printable Recipe



BRYANNA'S QUICK AND EASY "STICKY TOFFEE PUDDING" CAKE
Servings: 6


Dry Mix:
1 1/4 cups wholewheat pastry flour
(do not use regular wholewheat flour or the cake may be tough)
1/3 cup brown sugar
2 teaspoons baking powder
1/4 teaspoon salt
Additional:
3/4 cup chopped pitted dates
Optional:
1/2 cup chopped pecans (this isn't traditional, but it's good!)
Wet Mix:
3/4 cup non-dairy milk
1 tsp pure vanilla extract
Topping that turns into Sauce:
3/4 cup brown sugar
1 1/2 cups boiling water
1 tablespoon Earth Balance

Preheat oven to 350 degrees F. Spray an 8" square pan with oil from a pump sprayer.

Whisk together Dry Mix ingredients in a medium bowl. Add the chopped dates and optional pecans, if you are using them. Mix them in with your fingers so that the dates don't clump up all together.

Whisk together the Wet Mix ingredients in a smaller bowl. Pour the Wet Mix into the Dry Mix and stir briefly just to mix into a batter. Spread into the prepared pan.



Sprinkle the brown sugar evenly on top of the cake batter.



Mix the boiling water and Earth Balance together. Pour gently over the cake batter and sugar, dribbling it evenly over the batter, not pouring it all into one spot. DON'T MIX THE WATER IN! It looks like a swamp, but, trust me this will be fine!



Bake 35 minutes. The cake will be on top, with a sticky "toffee" sauce on the bottom. Serve warm (maybe with your favorite vegan vanilla "ice cream"??).

VARIATION: For Praline Pudding Cake, omit the dates and use the optional 1/2 cup chopped pecans instead.

Nutrition Facts without pecans:
Nutrition (per serving):
325.8 calories; 7% calories from fat; 2.6g total fat; 0.0mg cholesterol; 133.2mg sodium; 591.1mg potassium; 75.2g carbohydrates; 5.0g fiber; 53.1g sugar; 70.3g net carbs; 4.7g protein; 5.9 points.

Nutrition Facts made with pecans:
Nutrition (per serving)
: 388.6 calories; 20% calories from fat; 9.2g total fat; 0.0mg cholesterol; 133.2mg sodium; 628.3mg potassium; 76.5g carbohydrates; 5.9g fiber; 53.5g sugar; 70.6g net carbs; 5.6g protein; 7.7 points.



Enjoy!

Thursday, November 12, 2009

TRYING OUT OTHER COOKS' RECIPES-- AN EXOTIC LENTIL SOUP AND A DELICIOUS QUICK STEW


An early Christmas present from DH.

I've had the above book, "Silk Road Cooking: A Vegetarian Journey", by Najmieh Batmanglij, for a couple of weeks now. I got it from my library originally through an inter-library loan, and it excited me more than any cookbook has for quite some time, so I just had to have it! I have owned the author's earlier book "New Food of Life: Ancient Persian and Modern Iranian Cooking and Ceremonies" for some years now, and thoroughly enjoyed it, but this volume is absolutely amazing. Stunning pictures and travelogue/history of the Silk Road from Genoa to Shanghai make this more than a cookbook. I spent the first week picking up the book at intervals to read the first part, which takes you through exotic, but more familiar, cuisines of Italy, Turkey, India, Persia, and China, but also through the little-known Central Asian countries such as Azerbaijan, Turkmenistan and Uzbekistan. Dh immediately ordered it for me for an early Christmas present.

The recipes just have such appetizing combinations of ingredients-- I know that it will add some warmth to the winter to experiment with this book over the next few months. Rose water, saffron, pomegranates in various forms, walnuts, almonds, and all the spices of the Silk Road are common ingredients in these recipes. Here are but a few of the recipes I really want to try:

Mesopotamian Rice salad with Green lentils, Dates and Raisins;

Tunisian Couscous salad with Pine Nuts and Barberries (I'll use dried cranberries instead);

Armenian Bulgur and Pomegranate Stuffed Grapevine Leaves;

Caspian Butternut Squash, Bulgur and Wild Orange Soup;

Azerbaijani Pomegranate and Spinach Soup;

Caspian Fresh Herb Kuku (a type of omelet that I'll veganize) Rolled in Lavash Bread;

Fertile Crescent Bulgur and Mung Bean Pilaf (with chilies, dill, garlic, cumin, onions, ginger, tumeric and a little tomato!);

Shurazi Baked Saffron Polow with Spinach (an elegant rice dish);

Georgian Pilaf with Tart Cherries;

Levantine Pilaf in Pastry (redolent with spices, almonds, carrots, dried fruit and rose water);

Murghal Mushroom Curry;

Kurdish Rhubarb Braise with Aromatic Herbs;

Persian Butternut Squash Braise (with walnuts, sweet spices, onions, dried golden plums);

Afghan Garlic Chive Ravioli with Yogurt Sauce;

Sicilain Fava Bean, Garlic and Dill Crostata;

Mosul Bulgur Patties with Walnut and Pomegranate;

Tashkent Onion and Garlic bread;

Sicilian Sour Cherry and Pistachio Crostata;

Ardebil Quince Baklava Cake;

Amman Semolina Cake with Orange Blossom Glaze;

Shirazi Melon and peach Sorbet with Crystallized Rose Petals;


How can anyone resist such delights? All the recipes, BTW, have fairly long introductions, very interesting and informative. There are many, many vegan recipes in this vegetarian book, and most of the others could easily be veganized.

The recipe that I tried from this book the other day was a simple soup made with items that I had around the house, but with an intriguing combination of flavors. We loved it!



Printable Recipe

BALKH BROWN LENTIL SOUP
Servings: 6


This recipe is from "Silk Road Cooking: A Vegetarian Journey", by Najmieh Batmanglij, with a little tweaking from me. This recipe is popular in what is now Afghanistan, Usbekistan and Tajikistan.

I used a vegetarian broth instead of plain water for a richer flavor.


3 tablespoons olive oil
1 teaspoon cumin seeds
2 large onions, peeled and thinly sliced
4 cloves garlic, crushed and chopped
1/2 lb butternut squash or pumpkin, cut into cubes (or spiced butternut puree made for butternut squash soup)
8 cups vegetarian "chicken" broth
2 cups brown lentils
2 tablespoons rice flour (I used brown rice flour)
stirred into 2 cups of water
1/2 cup fresh orange juice
1/4 cup fresh (or organic bottled) lime juice
1 tablespoon angelica powder OR a star anise. (Star anise has a sort of licorice flavor like angelica.)
1/4 teaspoon cayenne pepper
1 cup chopped fresh parsley
salt and freshly ground black pepper to taste

Heat the oil in a medium-sized heavy pot over medium heat. Add the cumin seeds and stir-fry for 20 seconds. (Keep a lid over tghem so they don't fly out!) Add the onions, garlic, and squash cubes (but not the puree if that's what you're using) and stir-fry for 10 minutes.

Add the broth and lentils and bring to a boil. reduce the heat, cover and simmer it until the lentils are tender, about 50 minutes. Stir occasionally.

Stir in the rice flour which you have stirred with the 2 cups of water, the orange and lime juices, the angelica powder or star anise, and cayenne. Bring to a boil, reduce the heat, cover and cook for 40 mire minutes, stirring occasionally.

Taste for salt and season to taste with freshly-ground black pepper. Don't forget to discard the star anise, if you used it, before serving. Sprinkle each serving generously with coarsely-chopped parsley before serving. (The parsley is important!)

Nutrition Facts
Nutrition (per serving)
: 342.1 calories; 19% calories from fat; 7.8g total fat; 0.0mg cholesterol; 936.6mg sodium; 905.0mg potassium; 53.4g carbohydrates; 21.5g fiber; 9.4g sugar; 31.9g net carbs; 21.0g protein; 6.7 points.

******************************************



The second book, "Food & Wine: Quick From Scratch Italian Cookbook", was a new find at the library just a few days ago. I must confess that I only had a quick look at it, but the stew recipe I tried for dinner yesterday sounded appetizing for a cold autumn day and I had everything I needed for it. It was excellent!



Printable Recipe

VEGANIZED ITALIAN SAUSAGES, POTATOES AND ARTICHOKE HEARTS IN TOMATO BROTH
Servings: 4


Adapted from a recipe in “Food & Wine: Quick From Scratch Italian Cookbook”. I found that it needed a few more herbs and more liquid, but that's all I changed in the recipe (except for the vegetarian sausages and veggie broth, of course! Very easy to make.

1 tablespoon olive oil
6 Yves Veggie Spicy Italian Sausages or Field Roast Italian Sausages
(OR 4 Tofurkey Veggie Italian Sausages)
3 cloves garlic, chopped
1 1/2 lbs Yukon Gold potatoes (about 5), scrubbed and cut into 1-inch chunks
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary
1/2 teaspoon dried red chili flakes
1/2 cup dry red or white wine (can be de-alcoholized)
1 1/2 cups vegetarian "chicken" broth
1 cup canned thick crushed tomatoes
1 1/2 cups drained and rinsed halved canned artichoke hearts (one 14-ounce can)
1/2 teaspoon salt
freshly-ground black pepper to taste
Garnish
6 tablespoons chopped fresh parsley

In a large heavy pot, heat the oil over moderately high heat. Add the sausages (cut them into 2 or three pieces each) and brown well, about 5 minutes. Remove the sausages from the pot and set aside.

Reduce the heat to moderate. Add the garlic, potatoes, red pepper flakes, rosemary and thyme. Cook, stirring occasionally, until the potatoes are lightly browned, about 5 minutes. Add the wine and boil until reduced to approximately 4 tablespoons-- 2 to 3 minutes.

Stir in the broth, tomatoes, artichoke hearts, salt, and the browned sausages. Bring to a simmer and cook, covered, until the potatoes are tender, about 30 minutes. Add freshly-ground black pepper to taste and 2 tablespoons parsley. Serve with a tablespoon of parsley over each serving.

Nutrition Facts
Nutrition (per serving):
465.6 calories; 21% calories from fat; 11.4g total fat; 0.0mg cholesterol; 645.0mg sodium; 1382.2mg potassium; 57.2g carbohydrates; 7.6g fiber; 0.4g sugar; 49.7g net carbs; 35.9g protein; 9.5 points.

Happy experimenting in the kitchen!

Thursday, November 5, 2009

WHAT I'VE BEEN EATING WHILE I'M ON MY OWN-- WHAT ABOUT YOU?

DH is away for a week and I didn't really plan any meals. The other day I was wondering what to blog about next and it occurred to me that it would be interesting to hear what some of you eat when you're all on your lonesome, so I'm going first. DH left Sunday morning. I ate leftover potato kibbeh for breakfast (well it's made from bulgur wheat and potatoes-- those are good for breakfast, aren't they?):



We had a pan-full in the freezer leftover from the benefit dance show I organized 2 weekends ago, and I just love it. I actually had it for breakfast 3 days running. The last time I paired it with Ajvar, the Bulgarian red pepper and eggplant spread-- delicious!

For Sunday dinner, I had more leftovers-- DH's delicious spaghetti sauce (recipe below):


(Sorry about the fuzzy picture!)

On Monday I made a large pot of my Japanese Noodle Soup with grilled tofu and vegetables and had a bowl of that for lunch:



That night, I used the rest of DH's spaghetti sauce, mixed with a little wine and half a package of Yves Veggie "Ground Round", and made a casserole with wholewheat penne, topped with my Okara Parmesan and some vegan "mozza". Baked it for 20 minutes or so-- wonderful!



With that, I braised some kale from our garden with a little olive oil, salt and garlic:


Tuesday, I went to work at the library and took some of the noodle soup and what was left of the pasta casserole for lunch. I stayed at my fiend's Jenny's house in Courtenay that night-- we get together every 2 weeks to catch up and dance together. (Jenny's a bellydance teacher, and we used to dance in a troupe together.) Jenny's not a vegetarian, but she has a gorgeous garden and served us baked squash, steamed kale (really, nice tender kale!), a simple pasta, and garlic bread. Yum!

My mother had her 92nd birthday on Tuesday (no, that's not a typo-- 92!), so Jenny and I took her out to lunch on Wednesday after I went shopping. I had a very nice roasted corn and black bean fajita with sweet potato fries.

When I went shopping, I splurged a little on some ready-made items that I don't usually buy-- some canned Lebanese hummous and baba ganoush, 3 kinds of canned beans (they were on sale!), a huge artichoke, and a portobello mushroom (more about those later), and some Gardein "It's all Good" "Tuscans Breasts"-- a vegan chicken substitute made in Vancouver and being promoted by vegan chef Tal Ronen:

I also bought bottled some salad dressing. I almost never buy salad dressing, but this sounded good, and it contained olive oil, not cheap soybean oil. It's made by Sobey's, a Canadian supermarket chain-- their Compliments Sensations line of dressing. I chose the Blackberry with Cabernet Sauvignon:



It is actually quite delicious! It would make a good marinade, I think.

By the time I got home, fed the cats, got wood out of the woodshed, made a fire, and put all the groceries, books and my overnight things away, I was starving, even though I'd had a substantial lunch. I had my big artichoke, just simmered in lemon-juice-laced water until tender, for a starter. For a dipping sauce, I mixed some of my Tofu Mayonnaise with a spoonful of melted Earth Balance and some dried dill:



Oh, that was good! Artichokes are expensive, so I don't eat them often, but it reminds me of when I was a kid in central California and in May, artichoke season, we would often just eat artichokes for dinner and there would be a huge bowl of the leave sin the middle of the table afterwards!

I microwaved some brown basmati rice that I had steamed and frozen, and the Gardein vegan "chicken breasts" I had purchased:



It was pretty good-- the sauce could have been a bit perkier and I think thinner pieces of the "chicken" would have been better. But I enjoyed it, all the same.

For "dessert" I had a simple salad with some of my new dressing:



I splurged on some popcorn and homemade cocoa with soymilk while I watched TV that night-- ate too much that day, but it wasn't junk, anyway!

This morning I had more of the Japanese Noodle Soup for breakfast (I like soup for breakfast!) and had a simple lunch of grilled "cheese" sandwich, using my "Cheddary Spread" for the filling, on Silver Hills sprouted wheat bread:



(This picture shows the sandwiches made with DH homemade bread, but you can see the nice creamy, cheddary filling!)

I accompanied my sandwich with a grilled portobello mushroom salad with a balsamic/mustard dressing (recipe below):



For a snack just a little while ago, I had a lovely soy mocha latte (homemade):



For dinner tonight? I have some taco shells left, and half a package of Yves Veggie "Ground Round", and some of my homemade taco paste in the fridge-- so, tacos, I'd say!

Here are a couple of the recipes I mentioned:

Printable Recipe

RAGÙ ALLA BRIAN (BRIAN'S LONG-COOKING MUSHROOM TOMATO SAUCE)
Servings: 8
Yield: 2 qts.


This ragù is DH Brian's standard spaghetti sauce, and it is one of the most delicious I have ever tasted, despite the fact that he uses no wine (this makes it less expensive, by the way). He often freezes tomatoes in bags in late summer and early fall to use in his sauce. When they are partially thawed, the skins peel off easily and the tomatoes can be chopped with a sharp knife.

For a classic "meat" sauce, add 12-16 oz. of your favorite commercial hamburger replacement "crumbles" or ground seitan, along with mushrooms, and you can also add a little dry red wine if you like. From my book "Nonna's Italian Kitchen".

3 tablespoons extra-virgin olive oil
1 large onion, minced
1 large red or green bell pepper, seeded and chopped
1 whole head or bulb garlic, peeled and crushed
4 lbs ripe plum tomatoes (peel if you like), chopped
OR 2/ 28 oz. cans Italian plum tomatoes, with juice, crushed between your fingers
1 5 1/2 oz. can good-quality tomato paste
1 3/4 cups (approx.) water
1 large bay leaf
1 tablespoon salt
1 tablespoon EACH dried oregano, thyme and basil
1 small dried red hot pepper
2 cups sliced mushrooms, button, crimini, or any other kind

In a large heavy pot, heat the olive oil. Add the onion, garlic, and pepper and saute for several minutes, until the onion starts to soften (don't brown the garlic). Add all of the remaining ingredients EXCEPT the mushrooms. Bring to a boil, then turn down, cover and simmer for 4-6 hours, stirring every half hour or so. During the last half hour, remove the lid, add the mushrooms, and simmer uncovered until serving time. Serve over any type of hot pasta, polenta, or even gnocchi.

NOTE: To cook in a slow-cooker, omit the water and saute the mushrooms along with the onions, etc.. Place these in a large slow cooker and add the rest of the ingredients. If you are adding hamburger replacement, add it along with the tomatoes. Cook on HIGH for 1 hour, then on LOW for 10-12 hours.

Nutrition Facts
Nutrition (per serving)
: 122.6 calories; 40% calories from fat; 5.7g total fat; 0.0mg cholesterol; 880.1mg sodium; 866.1mg potassium; 17.1g carbohydrates; 4.5g fiber; 9.5g sugar; 12.7g net carbs; 4.0g protein; 2.1 points.

*************************************************************************

Printable Recipe

BRYANNA'S GRILLED PORTOBELLO MUSHROOM SALAD
Servings: 2-4


I'm giving you the nutritional analysis for 4 servings, but we two just loved it so much that we ate the whole thing! This is a variation on a recipe from my Vegan Feast newsletter.

8 cups already cleaned mixed baby salad greens (or any lettuce mixture you like)
DRESSING:
3 Tbs chickpea cooking broth or other veggie broth
Or Fat-Free Oil Substitute for Salad Dressings
1 Tbs Asian (roasted) sesame oil
2 Tbs balsamic vinegar
1 tsp Dijon mustard
1/2 tsp salt
1/2 tsp coarsely ground black pepper
ADDITIONAL INGREDIENTS:
2 large portobello mushrooms
4 green onions, sliced

Divide the greens between serving plates.

Whisk together the Dressing ingredients in a small bowl.

Remove the stems from the mushrooms and, with the edge of a spoon (a grapefruit spoon works great for this), scrape away the dark gills from the underside of the mushrooms—discard the scrapings.

Spray a nonstick skillet with oil from a pump sprayer. Heat the pan over high heat. When hot, add the mushrooms. Cover and cook over medium-high heat until browned a bit on the bottom and beginning to exude a bit of liquid. Add a tiny bit of wine or broth if necessary to keep from sticking. Turn the mushrooms over and brown the other side.

Quickly slice the hot mushrooms and place the slices evenly over the greens. Drizzle with the dressing and serve immediately.

Nutrition Facts
Nutrition (per serving)
: 120.8 calories; 30% calories from fat; 4.3g total fat; 0.1mg cholesterol; 354.8mg sodium; 1375.0mg potassium; 17.5g carbohydrates; 5.8g fiber; 4.7g sugar; 11.7g net carbs; 7.6g protein; 2.0 points.

I'd love to hear about some of your solitary meals!

Cheers!

Thursday, October 29, 2009

USING UP THE FALL BOUNTY: APPLES AND PEARS


Apple and Cranberry Oat Crumble

This has been a great year for apples and pears, and those of us with friends who are generous with their bounty are busy trying to use it up in ways that will insure that it does not get lost at the bottom of the freezer! (By the way, sometimes people are downright desperate to get rid of extra fruit this year. Don’t forget your local Food Banks, food salvage, gleaning and reclamation programs, church programs, and other social agencies that feed people.)

Having already made applesauce and apple butter, and also pear sauce (make it the same way as applesauce— smooth or chunky but with some ginger —it’s good!), I was searching for some low-fat ways to use up the rest of this bounty that keeps coming my way (I’m not complaining!). I didn’t want to make pies this year because we’re trying to keep off the weight we lost earlier in the year. (But, if you want to make pie, try the yummy Ginger Apple Crumb Pie with Creamy Cashew/Pear Dessert Sauce!) So, #1, I made pear chutney, because we love chutney and it keeps well, plus I had everything I needed in the house already.

I’ve been asked, “What do you serve chutney with if you don’t eat meat or cheese?”. Well, curries and other Indian dishes, of course; veggie “sausages” and seitan; smoked tofu (this is a terrific combination!) or tofu cream cheese on crackers—and that’s just for starters!

And, #2, I had some cranberry sauce leftover from Canadian Thanksgiving, and I decided to mix that with an impressive amount of apples to make a very large and low-fat apple crisp, some of which could be frozen for a future desserts. Both of these recipes were hits and now I’d like to share them with you.

(PS: More Pear and Apple recipes on this blog:

Apple-Polenta-Pecan Crisp
Apple Roly-Poly
Chunky Roasted Applesauce
Rustic Apple-Raisin Pie with Low-Fat Olive Oil Pastry
Chard and Apple Salad with Maple-Glazed Squash and Raspberry-Balsamic Vinaigrette
Italian Pear Tart
Pear Pizza with Vegan "Goat Cheese", Pecans and Arugula
Apples Galore, and what I did with them today
Fat-Free Sweet Potato Latkes (Potato pancakes) with Poached Apples
Sweet Potato and Yukon Gold Latkes with Maple-Pecan Grilled Pears




Printable Recipe

BRYANNA'S PEAR CHUTNEY WITH RED PEPPERS
Servings: 32
Yield: 4 cups


This chutney is both colorful and delicious.

2 tablespoons olive oil
2 medium onions, finely chopped
4 medium red bell peppers, finely chopped
4 cloves garlic, minced
2 lbs ripe pears, peeled and cubed
3 cups water
2 cups white vinegar
1 cup firmly packed brown sugar
1/2 cup organic unbleached granulated sugar
1/2 cup raisins
1 tablespoon mustard seeds
1 tablespoon ground ginger
1 tablespoon grated orange peel
1 tablespoon salt, or to taste
1/2 teaspoon cayenne pepper
1/2 teaspoon ground cinnamon
freshly black pepper to taste

Heat the oil in a large pot. Sauté the onion, pepper and garlic in the oil over medium heat until tender. Add the pears, vinegar, water, mustard seeds, ginger, orange peel, salt, cayenne, cinnamon, brown and white sugars, and raisins.

Bring to a boil, reduce heat and simmer for 45-60 minutes, or until the chutney is thick but the fruit still holds its shape. Taste for salt and pepper. Cool completely. Refrigerate in tightly-sealed jars until ready to serve. OR water bath can in sterilized half-pint jars.

Nutrition Facts
Nutrition (per 2 tablespoons)
: 83.6 calories; 10% calories from fat; 1.1g total fat; 0.0mg cholesterol; 216.1mg sodium; 144.9mg potassium; 19.7g carbohydrates; 1.6g fiber; 15.3g sugar; 18.1g net carbs; 0.5g protein; 1.4 points.



Printable Recipe

BRYANNA'S APPLE-CRANBERRY OAT CRISP
Servings: 12


This crisp uses up about 4 lbs or so of apples and makes a big 9 x 13" dish-full of delectable dessert! I only used 1/4 cup of Earth Balance for 12 servings, which works out to 1 teaspoon for each serving. I used some homemade cranberry sauce left over from Canadian Thanksgiving.

Oat Topping:
2 cups old-fashioned rolled oats
1 1/2 cups wholewheat flour
1 cup packed brown sugar
1/2 teaspoon salt
1/4 cup Earth Balance (non-hydrogenated “buttery spread”)

Filling:
4 lbs apples (approximately) (if they are organic, don't peel-- just cut away any bad spots)
2 cups whole-berry cranberry sauce
1 cup brown sugar or organic unbleached granulated sugar (or 1/2 and 1/2)
2 tablespoons cornstarch
2 teaspoons ground cinnamon

Preheat the oven to 375° F. Grease a 9 x 13" baking dish with a little oil or Earth Balance.

Make the Topping by mixing together the oats, flour, sugar and salt in a medium bowl. Cut in the Earth Balance with your fingers until crumbly-- set aside.

Core and slice the apples about 1/4" thick. In a large bowl, mix the sliced apples with the cranberry sauce and sugar, and then sprinkle with the cornstarch and cinnamon and mix well to evenly distribute it.



Pour the Filling into the prepared baking dish and spread it out evenly. Cover with the Topping and press it evenly over the fruit.

Bake for about 70 minutes. Cool it for at least 20 minutes before serving.

NOTE: you could divide this between two smaller baking dishes and freeze one of them for a later date-- that's what I did! In that case, bake for only 60 minutes.

Serve plain, or with nondairy milk or soy creamer poured around it; or with plain soy or coconut yogurt; or with your favorite nondairy whipped topping or nondairy vanilla "ice cream".

Nutrition Facts
Nutrition (per serving):
428.7 calories; 10% calories from fat; 5.1g total fat; 0.0mg cholesterol; 149.1mg sodium; 410.6mg potassium; 96.0g carbohydrates; 7.5g fiber; 68.7g sugar; 88.5g net carbs; 4.7g protein; 8.2 points.

Enjoy!

Thursday, October 22, 2009

SILKY RED LENTIL AND SWEET POTATO SOUP



I'm knee-deep in details for the fundraising bellydance show I'm organizing for this Saturday (yikes!), so I'm not doing much cooking OR blogging! But here's a soup that we had the other night and it's a favorite of ours. A friend of ours who cooked in a local restaurant loved it so much that she asked permission to serve it where she worked. Of course, I said yes!

Printable Recipe

BRYANNA’S RED LENTIL AND SWEET POTATO SOUP
Servings: 4


This soup makes a great light lunch, or a starter to a company meal. It’s a variation of the Turkish Red Lentil Soup in my book “The Fiber for Life Cookbook”. PS: If you prefer, saute the onions in a little olive oil.

2 small (or 1 medium) onions, chopped
1/2 teaspoon ground cumin
1/2 teaspoon ground ginger
4 cups vegetarian broth
2 cups cubed, peeled sweet potatoes
2/3 cup red (or pink) lentils, rinsed
1 teaspoon lemon juice
Freshly-ground pepper to taste
1/4 teaspoon salt
Garnish:
Paprika or smoked paprika sprinkled on each bowl (you can sprinkle it in the shape of a heart, or other design, if you wish)

Steam-fry the onions in a large heavy nonstick skillet sprayed with oil from a pump sprayer, or with cooking spray-- adding a bit of water, broth or sherry as needed to keep the mixture from sticking-- until soft. OR, MICROWAVE OPTION (this saves time and effort, so it's the one I use, place in a microwavable dish (such as a Pyrex pie plate), cover with a microwavable plate, and microwave at full power for 5 minutes. Stir in the spices, blending well.

Add the onions to the broth, sweet potatoes, and lentils in a medium soup pot. Simmer for about 30 minutes, uncovered, or until the lentils are tender. Add the lemon juice, salt and pepper. Process with a hand immersion blender right in the pot, or in a blender or food processor, until creamy. (IMPORTANT CAUTION: If you have to use a blender or food processor to do this, leave the middle part of the lid off so that hot air can escape-otherwise you may have exploding hot soup all over you! Cover the hole loosely with a folded cloth as you blend.)

Serve hot with paprika for a garnish.

Nutrition Facts
Nutrition (per serving)
: 184.9 calories; 3% calories from fat; 0.8g total fat; 0.0mg cholesterol; 157.9mg sodium; 469.7mg potassium; 36.3g carbohydrates; 6.0g fiber; 4.3g sugar; 30.3g net carbs; 9.5g protein; 3.0 points.

I'm coming up for air soon! Cheers!

Thursday, October 15, 2009

THANKSGIVING LEFTOVERS

That would be me!! (That's kind-of a joke!)


Plate of Thanksgiving leftovers the day after-- clockwise from 6:00: vegetarian bread stuffing with sage and onion; a Peruvian squash stew with corn and peas called Locro (see recipe below); my Soy and Seitan "Turkey" with vegan brown gravy (stuffing and gravy recipes are at that link, too); homemade cranberry sauce with oranges; Tofu Pot Pie; Roasted Sweet Potatoes with Moroccan Spices (recipe below).

We had 18 people (all family) for our Canadian Thanksgiving dinner on Monday and I was so distracted that I forgot to take pictures until the next day! But, it was very much like years past, except for some of the side dishes. Don't get me wrong! It was great fun being with everyone. But I have been organizing a big fundraiser and I'm generally pretty distracted right now. (And also why I'm not blogging alot just now.) Besides the above items, we had some lovely whole wheat dinner rolls and an apple bundt cake that my oldest daughter Bethany made; mashed potatoes; pumpkin pie (my vegan recipe); a Persian-style brown rice pilaf with edamame, a root vegetable stew (one of my picks for the #2 question in the Vegan Mofo Survey, "What are the top 3 dishes/recipes you are planning to cook?") and a Brussels Sprout Slaw with mustard dressing and candied walnuts. These last two recipes were from magazines and they were quite good-- I would make them again.

My vegan Pumpkin Pie-- pics from last year or before:





The Brussels Sprout Slaw was a real hit! Everyone loved it! It's from the current issue of Bon Appétit magazine (Nov. 2009), and you can get the recipe here. It's really easy to make if you have a food processor with a slicer attachment-- otherwise, slicing those little sprouts so thinly by hand would be very tedious! The only changes I made were to use olive oil in the dressing, and I used walnuts instead of pecans because I didn't have any pecans.

Photograph by Elinor Carucci on the Bon Appétit website.

The Root Vegetable Stew with Herbed Dumplings was from Eating Well magazine and you can find the recipe here. I veganized it by using Tofurkey Vegetarian Italian Sausages (Field Roast Italian veggies sausages would be good here, too!) and vegetarian broth instead of chicken broth and it turned out very well.


I doubled the recipe, so I used a whole package of the Tofurkey vegetarian Italian sausages.

(I used carrots, Yukon Gold potatoes and beets for the root vegetables, and kale for the greens (the beets and kale were from our own garden). Here are pics of the stew in progress....

Just the vegetables for the stew cooking...

With the kale and veggie sausages added...

Ready to add the dumplings.....

I followed the directions pretty much to the letter, but I found that the instructions don't give you much information about how long to cook the stew before you add the dumplings. The dumplings only cook for 10 minutes, so you need to cook the vegetables until they are almost tender (especially the beets).



The stew with the dumplings on top.



I also didn't like their dumpling recipe-- they came out too dry and heavy for my taste. I used Ener-G Egg Replacer powder and soymilk instead of the egg, and even added more soymilk, but, even so... Next time I will use my own Featherlight Dumplings...here's the recipe (double it for the stew recipe, and add the herbs in the Eating Well recipe):

Printable Recipe

BRYANNA'S FEATHERLIGHT DUMPLINGS
Servings: 8
Yield: makes about 8 dumplings


This recipe is from my first cookbook, "The Almost No-Fat Cookbook".

1 cup unbleached white flour (or use 1/2 whole wheat pastry flour)
1 teaspoon baking powder
1/4 teaspoon salt
OPTIONAL: rub in 1 tablespoon oil or Earth Balance
1/2 cup soymilk (or other non-dairy milk)

In a medium bowl mix together the flour, baking powder, and salt. Rub in the Optional oil or Earth Balance with your fingers, if desired.

Stir in the soymilk to make a stiff dough.

Stir briefly just to mix. Drop small spoonfuls of dough on top of simmering stew or thick soup, cover tightly, and cook without peeking for 10 minutes. Test one dumpling to see if it's done in the middle before serving.

Note: You can add fresh chopped parsley or other herbs to the flour before mixing.

Nutrition Facts
Nutrition (per serving WITHOUT optional oil or Earth Balance)
: 61.9 calories; 4% calories from fat; 0.3g total fat; 0.0mg cholesterol; 67.1mg sodium; 98.6mg potassium; 12.7g carbohydrates; 0.5g fiber; 0.4g sugar; 12.2g net carbs; 2.0g protein; 1.2 points.

Here's the recipe for the sweet potatoes:



Printable Recipe

BRYANNA’S ROASTED SWEET POTATOES WITH MOROCCAN SPICES
Makes 10 servings

This is very easy to make and my guests loved it. The seeds add crunch as well as spice. There is a fat-free version at the bottom of the recipe. this recipe is from the Oct/Nov. 2005 issue of my Vegan Feast newsletter.

3 lbs. red-skinned sweet potatoes, peeled, halved lengthwise, and cut crosswise into 1/2-inch-thick slices
2 Tbs. melted Earth Balance
2 Tbs. olive oil
2 Tbs. maple syrup
grated zest of 1 organic lemon
1 Tbs. coriander seeds
1 Tbs. cumin seed
1 Tbs. mustard seeds
salt and freshly-ground black pepper to taste

Position rack in bottom third of oven and preheat to 375°F. Spray heavy large rimmed baking sheet or shallow baking pan withoil from a pump sprayer. Toss sweet potato slices and the other ingredients together in the baking sheet, then spread them out. Sprinkle with salt and pepper. Roast until tender and golden brown, stirring occasionally, about 30-45 minutes. Taste for seasoning and serve hot.

Nutrition Facts
Nutrition (per serving):
224.3 calories; 22% calories from fat; 5.7g total fat; 0.0mg cholesterol; 38.0mg sodium; 1144.8mg potassium; 41.7g carbohydrates; 6.1g fiber; 3.2g sugar; 35.6g net carbs; 2.5g protein; 4.2 points.

FOR A FAT-FREE VERSION:
Omit the Earth Balance and oil, and use 1/2 cup fat-free Italian salad dressing instead.

Fat-Free Nutrition Facts
Nutrition (per serving):
144.7 calories; 3% calories from fat; 0.6g total fat; 0.0mg cholesterol; 232.5mg sodium; 492.4mg potassium; 32.7g carbohydrates; 4.6g fiber; 9.4g sugar; 28.1g net carbs; 2.6g protein; 2.1 points.

And here is the Peruvian dish....



Printable Recipe

BRYANNA'S LOCRO (Loh-kroh) (PERUVIAN SQUASH AND VEGETABLE STEW)
Serves 6 as a main dish

This is much more delicious than it looks on paper!

2 1/2 cups minced onion
2 cloves garlic, chopped
1/4 cup olive oil
4 lbs winter squash, peeled and seed and cut into 1" cubes (10 c.) (I like butternut)
2 large tomatoes, chopped
1 tsp dried oregano
1 1/2 tsp salt
1/4 tsp white pepper
1/2 cup water
1 cup fresh or frozen sweet corn kernels
1 cup fresh or frozen shelled baby peas
OPTIONAL:
grated white vegan "cheese"
pitted kalamata or Peruvian alfonso olives

Sauté the garlic and onions in the olive oil in a heavy pot for about 8 minutes, or until softened.

Add the squash, tomatoes, oregano, salt, pepper, and water to the pot. Cover and cook on low 25 minutes. Add the corn and peas. Cover and cook just til the peas are done. Add Optionals, if you wish. Taste for salt and pepper.

Serve with rice.

Nutrition Facts
Nutrition (per serving WITHOUT optionals):
299.6 calories; 28% calories from fat; 9.8g total fat; 0.0mg cholesterol; 515.7mg sodium; 1405.7mg potassium; 54.0g carbohydrates; 9.5g fiber; 13.3g sugar; 6.3g protein; 6.0 points.


Off to Pender Island this weekend! Have a good one!