Wednesday, January 31, 2007

Bananna Nut Bread

This bread is a great addition to breakfast or a hearty healthy snack.

1/2 cup vegan margarine (such as Earth's Balance)
1/2 cup sugar
1/2 cup 100% fruit juice (I like to use apple)
3 tsp egg replacer
2 cups whole wheat pastry flour
½ cup raw nuts, chopped (cashews, walnut or pecan)
1 tsp baking soda
3 soft, ripe banana, mashed
1-2 Tsp flax meal*

  1. Preheat oven to 325°
  2. Cream together sugar and margarine
  3. Add juice, egg replacer, flour, baking soda, bananas and chopped nuts
  4. Pour batter into an oiled and floured loaf pan
  5. Sprinkle with flax meal
  6. Bake for about 45 minutes or until a toothpick inserted in the center comes out clean
Yields 1 loaf
Can also bake in 9x9 pan for bars or muffin cups – monitor time after 30 minutes

*Rather than buy flax meal, I buy raw flax seeds and grind in a food processor or coffee grinder as needed

Tuesday, January 30, 2007

"Beef" Stew

Just like Grandma used to make... seriously, this was a little hard to eat it tastes so much like the real thing!

2 cups carrots,chopped
4 medium potatoes, chopped
1 cup celery, chopped
olive oil
2 pkgs. Morningstar farms steak strips
1 small onion, chopped
1/4 tsp. sugar
1/8 tsp. paprika
1/8 tsp. tumeric
1/4 tsp. onion powder
1/4 tsp. garlic powder
dash of cinnamon
Pepper, to taste
2 Tbsp. flour
2 cups vegetable broth
2 cups reconstituted vegetarian 'beef' bullion

  1. Fill a large pot with water. Bring carrots and potatoes to a boil and simmer until the potatoes are cooked but still firm. Drain and set aside.
  2. In a large saucepan, heat olive oil and saute steak strips and onion until onion is translucent. Add spices and flour.
  3. Slowly add the broth/bullion to the saucepan until a gravy forms. Mix in the carrots and potatoes. Stir constantly until desired consistancy is reached, adding water if needed.

Sunday, January 28, 2007

Vegan "Don Pablo's" White Chili

(serves 6-8)

1 tablespoon olive oil
1 medium onion peeled & chopped fine
2 garlic cloves peeled & chopped
1 red bell pepper chopped fine
2 cans white northern beans (15 oz) drained
4 oz canned green chilies
1/2 tsp cumin
1 tsp chili powder
1 can vegetable broth (14.5 oz) or about 1/2 of a 32 oz. carton of vegetable broth
2 tablespoons lime juice, fresh
2 tablespoons fresh cilantro, minced

In a large pot, heat olive oil over medium heat. Add onion, garlic, & red pepper. Saute for 5 minutes. Stir in the white beans, chilies, cumin, chili powder, & broth. Bring to a boil, reduce heat and simmer 10 minutes. Stir in lime juice & cilantro. Serve with a garnish of tortilla chip strips.

Adapted & made vegan from Don Pablo's original White Chicken Chili recipe.

Friday, January 26, 2007

Veggie Pizza

Whole Wheat Pizza Crust (yields 2 crusts):
2 1/2 cup whole wheat flour
1 tbsp. dry yeast
1 cup warm water
1 tsp. salt
2 Tbs. soy flour
1 tsp. agave nectar

  1. Soften yeast in warm water. Let stand 5 minutes.
  2. Mix in rest of ingredients. Knead 10 minutes. Let rise 1 hour.
  3. Roll out on 2 coated pizza pans. Bake 4 to 5 minutes at 350 degrees.
Pizza Sauce


1- 16oz. can of crushed tomatoes
2 1/2 cups broccoli, chopped
1 red pepper, chopped or sliced
1 green pepper, chopped or sliced
4 cloves garlic, crushed
1 medium onion, chopped or sliced
2 1/2 tsp. dried oregano
2 1/2 tsp. dried basil
2 tsp salt
1/2 tsp pepper
olive oil

  1. Coat bottom of sauce pan with olive oil. Heat over medium until hot.
  2. Add onions, garlic, and peppers, and sauté until the onions are tender (slightly translucent)
  3. Add crushed tomatoes, and broccoli
  4. Stir in oregano, basil, salt, and pepper. Lower heat and simmer until the broccoli is soft (about 20 minutes)
Add sauce and any additional toppings and bake 20 minutes or until cooked through.

If you'd like a more traditional pizza, Lightlife Pepperoni and Vegan Gourmet 'Cheese' (it melts!) are wonderful.

Thursday, January 25, 2007

Quinoa Medley with Beans & Corn

1 1/4 cups quinoa

1 15 oz. can black beans, drained & rinsed
1 cup frozen corn

1/2 cup fresh chunky salsa, divided (store-bought fresh salsa can be found in the produce aisle)- I also used more than 1/2 cup with this recipe! I'd say add as much as you like!

1 tsp. chili powder

1/4 cup chopped cilantro

2 Tbs. olive oil

lime wedges, for garnish

1. Bring 2 cups water to a boil in saucepan. Stir in quinoa, cover, and reduce heat to medium. Simmer 10 minutes.

2. Add beans, corn, 1/4 cup salsa, and chili powder; season with salt & pepper. Return to a boil. Cover & cook 2-5 minutes or until quinoa is tender.

3. Stir in cilantro, oil, and remaining salsa. Serve with lime wedges.

Recipe courtesy of Vegetarian Times.

Wednesday, January 24, 2007

Vegan French Toast

1 cup soy milk
6 Tbs. flour
1/2 tsp. cinnamon
2 tsp. vanilla
Sourdough bread
Maple syrup, fresh fruit

  1. Wisk together first four ingredients
  2. Dip bread in batter coating both sides, cook until golden brown
  3. Serve with fruit or syrup
*Great with Gimme Lean Sausage Style patties

Tuesday, January 23, 2007

All in a day's work..

It is a rare occasion that I cook 3 meals a day. And cooking 3 meals from scratch is an even greater feat. For whatever reason yesterday I was up for the challenge. Banana-Coconut muffins with a mug of steamed soy milk for breakfast, Penne with Mixed Veggies and Pesto for lunch, and some yummy Sloppy Joe's and oven fries for dinner. Today? Leftovers. Enjoy!

Banana-Coconut Muffins

3/4 cup flour
1/2 cup whole wheat pastry flour
1 tsp. baking powder
1/4 tsp. salt
1/2 cup margarine, softened
2/3 cup sugar
2 ripe bananas, mashed
1 tsp. vanilla
Egg Replacer equivalent of 1 egg
1 cup coconut flakes
1 Tbs agave nectar

  1. Preheat the oven to 375°F. Put liners into a muffin tin.
  2. Sift together the flour, baking powder, and salt.
  3. In a separate bowl, cream the margarine with the sugar until fluffy. Mix in the bananas, vanilla, egg replacer, agave nectar and 3/4 cup of the coconut. Add the flour mixture and stir until just moistened.
  4. Distribute evenly in the muffin cups and sprinkle the remaining coconut on top.
  5. Bake for 25 minutes, until golden.

Penne with Mixed Veggies and Pesto

1/3 cup prepared pesto, divided
1 cup chopped frozen onions
4 cups frozen mixed summer veggies (zucchini, squash, red pepper, green beans, carrots)*
2/3 cup low-sodium vegetable broth
3/4 lb. whole-wheat penne

  1. Heat 1 Tbs. pesto in large skillet over medium heat. Add onion and saute 6 minutes, or until softened. Stir in squash and broth. Cover, and cook over medium low 10 minutes, or until squash is tender stirring occasionally.
  2. Cook pasta according to package directions. Drain. Swirl remaining 1 Tbs. pesto into sauce and season with salt and pepper. Toss sauce with pasta. Garnish with extra pesto
* The original recipe calls for butternut squash, which our grocer just happened to be out of, but this recipe is great with whatever veggies you prefer.

Sloppy Joes

1-2 Tbs canola oil
2/3 cup minced onion
2/3 cup minced green pepper
1 pkg extra firm tofu, mashed
6 Tbs. natural or organic ketchup (these contain no high fructose corn syrup)
3-6 Tbs chili powder
1/3 cup water
1/2 tsp. salt
Pepper, to taste
Whole grain burger buns

  1. Heat the oil in a large frying pan over medium heat. Add the onion and green pepper and sauté until the vegetables are well cooked, about 5 minutes. Add the tofu and sauté for another 15 minutes, until the tofu is completely cooked.
  2. Add the ketchup, chilli sauce, water, salt and pepper. Bring to a boil and continue to cook until water is absorbed. Add a little more water if the mixture is too dry.
  3. Spoon onto lightly toasted burger buns.

Monday, January 22, 2007

Where do you get this stuff?!

I've had some questions on where to get ingredients and items for these and any other veg recipes. If you're lucky enough to have a chain natural foods store nearby (Whole Foods, Wild Oats, Trader Joes, etc) you'll be able to get everything you need there. We get by pretty much on what's in the organic section of our local grocer plus what's stocked at our small natural foods market. I refuse to shop there but I've heard even Super-Walmart now carries a wide selection of natural and organic foods. If all else fails you always have the internet. When I'm feeling lazy, want to stock up or get a vegan item I just can't find locally (like vegan jello or marshmellows - yum!) I rely on Pangea, The Vegan Store or The Mail Order Catalog for Healthy Eating. Hope this helps!

Egg Replacers

I often hear that one of the hardest things about going veg is avoiding egg in things. It's relatively easy for most to stop eating eggs, but it gets harder when your favorite recipes are calling for egg and you don't know what to use. Here are some of my favorite egg subsitutes:

In baking I almost always use Ener-G Egg Replacer which you can buy at almost any health food store or grocery stores. There are several other similar brands, but this is my favorite.

Tofu: Tofu is great for egg substitutions in recipes that call for a lot of eggs, like quiches or custards. To replace one egg in a recipe, purée 1/4 cup soft tofu. It is important to keep in mind that although tofu doesn’t fluff up like eggs, it does create a texture that is perfect for “eggy” dishes.

Tofu is also a great substitute for eggs in egg-less egg salads and even scrambled eggs.

In Desserts and Sweet, Baked Goods: Try substituting one banana or 1/4 cup applesauce for each egg called for in a recipe for sweet, baked desserts. These will add some flavor to the recipe, so make sure bananas or apples are compatible with the other flavors in the dessert.

Other Egg Replacement Options

• 1 egg = 2 Tbsp. potato starch
• 1 egg = 1/4 cup mashed potatoes
• 1 egg = 1/4 cup canned pumpkin or squash
• 1 egg = 1/4 cup puréed prunes
• 1 egg = 2 Tbsp. water + 1 Tbsp. oil + 2 tsp. baking powder
• 1 egg = 1 Tbsp. ground flax seed simmered in 3 Tbsp. water
• 1 egg white = 1 Tbsp. plain agar powder dissolved in 1 Tbsp. water, whipped, chilled, and whipped again

Egg Replacement Tips

• If a recipe calls for three or more eggs, it is important to choose a replacer that will perform the same function (i.e., binding or leavening).
• Trying to replicate airy baked goods that call for a lot of eggs, such as angel food cake, can be very difficult. Instead, look for a recipe with a similar taste but fewer eggs, which will be easier to replicate.
• When adding tofu to a recipe as an egg replacer, be sure to purée it first to avoid chunks in the finished product.
• Be sure to use plain tofu, not seasoned or baked, as a replacer.
• Powdered egg replacers cannot be used to create egg recipes such as scrambles or omelets. Tofu is the perfect substitute for eggs in these applications.
• If you want a lighter texture and you’re using fruit purées as an egg substitute, add an extra 1/2 tsp. baking powder. Fruit purées tend to make the final product denser than the original recipe.
• If you’re looking for an egg replacer that binds, try adding 2 to 3 Tbsp. of any of the following for each egg: tomato paste, potato starch, arrowroot powder, whole wheat flour, mashed potatoes, mashed sweet potatoes, instant potato flakes, or 1/4 cup tofu puréed with 1 Tbsp. flour.

source: VegCooking

Thursday, January 18, 2007

Famous Chick-Un Noodle Soup

I make this recipe different every time and never measure a thing. Have fun - you can't go wrong with this one... oh yeah, I make it by the gallon too - so eat some, freeze some for a rainy day.

Vegetable or faux chicken base (I buy powdered veggie soup base from our local bulk store, brand unknown - this type of base, works best - bullion lends to super salty soup - you could always used packaged liquid broth, but use a lot)
Mixed Veggies, fresh or frozen (corn, peas, carrots, green beans)
TSP granules
Whole wheat fettuccine noodles broken into thirds


  1. Mix it all together
  2. Boil until noodles and veggies are tender
  3. Enjoy

Individual Chick-UN Pot Pies

I'm a sucker for comfort food

1- 8oz bag frozen mixed veggies
2 prepared pie crusts (if you buy the refrigerated kind read labels carefully, most contain lard and are therefor not vegan.)
10 3/4 oz mushroom soup (I prefer Imagine's Cream Portabello Mushroom)
1/2 cup soy or rice milk
2 cups chicken substitute, cook and chopped (I use wheat of meat/Seitan)
1/2 tsp garlic salt
1/2 tsp pepper

  1. Preheat oven to 375
  2. Defrost vegetable in a microwave for about 3 minutes
  3. Cut 2 piecrusts into quarters, yield 8 equal pieces
  4. Coat the inside of 4 small aluminum-foil pans (4 ½ inches in diameter, 1 ¼ inches deep) or 4 ramekins with cooking spray
  5. Line the bottom of each with a quarter of crust, molding it with your fingers to fit
  6. In a large bowl, stir together the soup and milk.
  7. Add the remaining ingredients.
  8. Spoon about 2/3 cup of the mixture into each pan or ramekin
  9. Top each with a piecrust quarter
  10. Pinch the edges together and cut vents in the top
  11. Place on baking sheet and bake for 35 to 45 minutes or until golden brown.
*I use the pie crust scraps to make mini-pot pies for the little one. Simply pressed crust into a Star shaped baking cup instead of ramekin and viola!

Chipotle Black Bean Chili

A family/friend favorite. This recipe can easily multiplied to feed an army. It is a bit spice you can cut down on the chili powder or be sure to use mild chili's if you'd like less kick.

1 tsp. Olive oil
1 cup finely chopped onion
6 garlic cloves, minced
1 Tbs chili powder
1 Tbs chipotle chili powder
1/4 tsp. black pepper
1/8 tsp. salt
2 -15oz cans black beans, rinsed and drained
2- 14.5oz cans diced tomatoes, undrained
1- 4.5oz can chopped green chili's, drained
cilantro sprigs

1. Heat oil in a large saucepan over medium-high heat.
2. Add onion and garlic; sauté 3 minutes or until tender
3. Add chili powder and next 6 ingredients; bring to a boil
4. Reduce heat; cover and simmer 15 minutes, stirring occasionally
5. Ladle chili into individual bowls and garnish with cilantro sprigs, if desired

Glazed Seitan Stir-Fry

Glazed Seitan:
3 Tbs. maple syrup
3 Tbs. orange juice
1 Tbs. low-sodium soy sauce
1 Tbs. sesame oil
1 16-oz. pkg. seitan, shredded

3/4 cup raw cashews
1 Tbs. plus 1 tsp. sesame oil
1 red bell pepper, cut into 1/4 inch strips (about 1 cup)
1 cup frozen shelled edamame
1 medium onion, chopped (I prefer red)
1 Tbs. minced ginger (about 1 Tbs.)
2 cloves garlic minced
1/2 tsp. crushed red pepper flakes
6 Tbs. orange juice
1 Tbs. arrowroot powder

Brown rice

  1. To make Glazed Seitan: Combine syrup, juice and soy sauce in small bowl.
  2. Heat oil in nonstick skillet over medium-high heat. Add seitan, and stir-fry 4 minutes, or until golden. Add maple syrup mixture, and simmer 3 minutes, or until seitan is coateed with glaze. Transfer to bowl. Wipe out skillet.
  3. To make Stir-Fry: Toast cashews in dry skillet over medium-high heat 3 minutes, or until fragrant. Transfer to bowl. Heat 1 Tbs. sesame oil in skillet over medium-high heat. Add bell pepper, onion and edamame, and stir-fry for 2 minutes.
  4. Move veggies to sides of skillet and pour remaining 1 tsp. oil in center. Add ginger, garlic and red pepper flakes, and stir-fry 1 minute. Stir in 2 Tbs. water, Glazed Seitan and cashews. Cover, and cook 2 minutes, or until pepper and onion are tender.
  5. Combine OJ and arrowroot powder. Stir into veggie mixture. Bring to a simmer, then remove from heat and serve over brown rice.
Recipe adapted from Vegetarian Times