Archive for Vegetarian
Kale and quinoa have been the darlings of the health food world for some time now but I have to say while I love kale and quinoa I don’t want to eat it everyday for every meal. While they are both really good for you super foods it isn’t super to eat the same thing all the time. Our bodies need a variety of foods to ensure that all our nutritional needs are being met and eating the same thing gets boring which can lead to making unhealthy eating choices down the road.
This salad is just the thing for including a variety of foods in your diet and the marinade is bursting full of so much flavor it will take boring right off the menu. Come with me and explore the meal possibilities beyond the over marketed kale and quinoa for an inspiring change of taste.
- 2 Globe eggplants, cut into 1/2 inch dice
- 1 large red onion, cut into 1/2 inch
- 1 red pepper, seeded and cut into 1/2 inch dice
- 8 ounces white or cremini mushrooms, cut into 1/2 inch dice
- 4 tbsp olive oil
- 2 lemons
- 1 tsp sea salt
- 1/2-1 tsp black pepper (start with less and add more if you are a real pepper lover)
- 1 tsp garlic granules
- 1 tsp onion granules
- 1 tsp oregano
- 2 tbsp red wine vinegar
- 2 tsp Dijon mustard
- 1 tsp honey or coconut nectar
- 1 cup cooked chickpeas
- 6 ounce package or jar of plain or grilled artichokes
- 3-4 tbsp fresh parsley, chopped
- Preheat oven to 350 degrees.
- In a small bowl zest the lemons (you should have about 2 tbsp). Juice the lemons. Add 2 tsp to the bowl with the zest setting aside the remaining juice for another use.
- Add the salt, pepper, garlic, onion, oregano, vinegar, mustard and honey. Stir. Add the oil and stir briskly until combined.
- In a large bowl combine the eggplant, onion, red pepper, mushrooms and 2 tbsp of the marinade. Toss to coat.
- Place the vegetables on a large baking sheet (or two sheets if necessary) in a single layer. Bake 40 minutes or until lightly browned and tender. In the last 5 minutes of roasting add the artichokes and chickpeas.
- Remove from the oven and place in a large bowl. Toss with the remaining marinade and parsley. Serve and enjoy.
Makes approximately 6 cups.
Store leftovers in an airtight container in the refrigerator for 1-2 days. This salad is also good served cold.
Eggplant is one of my favorite items to work with. It’s royal purple beauty is a sight to behold but this glorious fruit’s beauty isn’t just skin deep. It’s good through and through and plays nicely with others lending it’s mellow flavor to whatever it’s paired with like this toasty sandwich topped with Lemon Garlic Aioli. Check out the Eggplant Stacks in the notes section at the bottom of the page for a lighter option.
For the sandwich
- 1 medium/large eggplant, unpeeled and cut into 1/2 inch rounds (approximately 8 pieces)
- 4 portabella mushrooms, stems and gills removed (about the same size around as the eggplant)
- 24 or so grape or cherry tomatoes
- 1/2 cup baby spinach
- 1/4 cup olive oil
- 1 1/2 tsp sea salt, divided
- 1 tsp lemon peel granules *see notes
- 1/2 tsp black pepper, or to taste
- 1/2 tsp garlic granules
- 1/4 tsp onion granules
- 1/4 tsp oregano
- 1/4 tsp marjoram
- 8 slices whole grain bread (gluten free if needed)
For the aioli
- 1/2 cup olive oil
- juice of 1 lemon
- 2 cloves garlic, chopped
- 2 tbsp dijon mustard
- 2 tbsp unsweetened soy milk or other non dairy milk
- 1/2 tsp salt
- Sprinkle 1 tsp salt evenly over the eggplant slices. Place in a colander in the sink or over a bowl and let sit for 1 hour. Rinse and pat dry with paper towels. You can skip this step if necessary but the eggplant is firmer and soaks up less oil when prepared this way.
- In a small bowl mix together the lemon granules, remaining 1/2 tsp salt, pepper, garlic, onion, oregano and marjoram. Set aside.
- Preheat oven to 400 degrees. Brush both sides of the eggplant and mushrooms with oil. Arrange on a single layer on a baking sheet (cover the bottom with foil or parchment paper for easy clean up). Sprinkle evenly with the herb mixture.
- Roast 5 minutes and then add the tomatoes to the baking sheet. Roast an additional 20 minutes or until the eggplant and mushrooms are tender and lightly browned.
- While the vegetables are roasting prepare the aioli.
- In a small food processor ( I use a Magic Bullet style blender) add the lemon juice, garlic, mustard, milk and salt. Process until smooth. Add the oil and process until thickened.
- Toast the bread then spread 4 pieces with a layer of aioli. Arrange 2 eggplant slices and 1 mushroom on each. Add 6 tomatoes and spinach to each and top with remaining bread.
Makes 4 sandwiches.
If you can’t find lemon peel granules you can make your own by peeling off the rind of a lemon (no white pith). Cut into thin strips then lay it on a baking sheet and dry at the lowest setting in your oven or dry in a food dehydrator. Once dry, grind in a spice or coffee mill until finely ground. Store in an airtight container in a cool dry place.
In warmer weather you can prepare this sandwich on the grill for a quick and easy summer time meal. Cooking time will vary.
For a lighter version skip the bread and make Eggplants Stacks. Start with one piece of roasted eggplant then layer on the mushroom (cup side up). Fill the mushroom with roasted tomatoes. Spread on the Lemon Garlic Aioli, add a little spinach and then top with another piece of eggplant. Maybe slide in a piece of roasted red pepper too if you are in the mood!
I adore spring rolls. They are so versatile and you can’t really go wrong when making them. You can add any of your favorite veggies along with rice or noodles and serve with a side of delicious dipping sauce – an easy lunch or dinner. I was playing around a few weeks ago trying to come up with a new dressing recipe and the results ended up being thicker than I wanted. I loved the flavor and realized that it would make a better spread then dressing anyways so I paired it with some crunchy vegetables, wrapped them in a spring roll wrapper and I had one delicious creation. I used the dipping sauce from my Perfect Potsticker Wraps but it would also be great with some Savory Peanut Dipping Sauce.
For the Creamy Ginger Spread:
- 2 green onions, roughly chopped
- 1 shallot, peeled
- 3 tbsp grated ginger
- 1/2 tsp sea salt
- 6 tbsp neutral oil (sunflower or safflower are good choices)
- 1 tbsp fresh lemon juice
- 1 tbsp miso (I used chickpea miso but a sweet white miso would work too)
For the Crunchy Spring Roll:
- several bok choy leaves, dark leafy green part only
- handful snow peas, ends trim and cut into thin strips
- 1/2 an orange bell pepper, cut into thin strips
- 2-3 ounces rice noodles, cooked according to the directions on the package
- 1/2 a cucumber, peeled if desired, seeded and cut into thin strips
- 1 avocado, cut into thin strips, optional
- sprouts of your choice, optional
- mushrooms, optional
- 6-8 spring roll wrappers
- Place all the ingredients for the ginger spread in a blender and process until you have a thick paste. If the mixture is too thick or won’t blend add another tbsp or so of oil or water if desired. Set aside.
- Dip each spring roll wrapper in a bowl of hot water for about 3 seconds. The wrapper should still be somewhat stiff (don’t worry – it will soften as it continues to absorb the water!).
- Lay the wrapper on a smooth work surface and add a generous dab of creamy ginger spread. Evenly distribute the spread along the middle of the wrapper.
- Add a layer of bok choy, snow peas, bell pepper, noodles and cucumber. Top with any of the optional ingredients.
- Take one end of the wrapper and fold it over your ingredients. Gently roll away from you as you tuck the filling toward you.
- Using a sharp knife, cut the spring roll in half and serve with your favorite dipping sauce.
Makes 2-3 servings.
Spring rolls are best when served right away. You can store leftovers in an airtight container in the fridge but be aware that they tend to stick together.
For a truly raw meal try substituting the spring roll wrapper with Pure Wraps - they are made entirely from coconut meat!
When my husband and I were first married we had a weekly date night and would often go out for dinner and then see a movie. One of our favorite restaurants was The Capital Grill and I always looked forward to their amazing spinach salad. The salad featured fresh shredded cheese, diced egg, toasted almonds, cranberries and bacon pieces topped with a sweet and sour dressing. I must have gone through about 15 attempts trying to perfect a recreation of that dressing since it’s the key to that delicious salad. Since I wasn’t including bacon in my version I decided to incorporate it into my dressing so that I still get that great smoky taste. I added a bit of egg to my salad but for a vegan option simply omit.
For the dressing:
- 1/2 cup canola or other neutral flavored oil
- 2-3 tbsp coconut nectar
- 2 tbsp apple cider vinegar
- 1 1/2 tbsp white wine vinegar
- 1/2 cup diced sweet onion (if sweet onion is not available use a yellow onion)
- 1 tbsp Dijon
- 1 tbsp freshly squeezed lemon juice
- 1 tbsp dehydrated onion
- dash of liquid smoke
- sea salt to taste
For the salad:
- 5 cups spinach
- 1/2 cup shredded cheddar cheese (Daiya shreds work as a great vegan option)
- 1/2 cup toasted slivered almonds
- 1/2 cup dried cranberries
- 2 hard boiled eggs, peeled and diced
- Add the ingredients for the dressing to a blender and process until smooth, making sure there are no chunks of onion left.
- In a large bowl add the spinach, cheese, almonds, cranberries and egg. Drizzle with dressing and toss.
- Serve immediately and enjoy!
Makes 2-3 servings.
Store leftover dressing in an airtight container in the fridge for up to 1 week.
I can hardly believe it but the little tiny bundle I brought home from the hospital is now a crawling, rolling, on her way to walking 6 1/2 month old! Needless to say I don’t have a lot of extra time on my hands and spending hours in the kitchen whipping up meals just isn’t on the agenda. I need quick, filling and healthy meals that I can make in 10 minutes or less. This delicious salad is just the thing. I can throw some quinoa on the stove and while it cooks I can get the vegetables and dressing ready to go. I love that the leftovers are perfect for lunch the next day or even as a side dish with dinner. A simple, easy salad that is ready in no time!
- 2 cups cooked sprouted quinoa (regular quinoa works too)
- 1 cup thinly sliced red cabbage
- 1 cup thinly sliced or grated carrot
- 1/2 cup sliced green onion
- 1/2 cup toasted slivered almonds
- 1/4 cup extra virgin olive oil
- 3 1/2 tbsp apple cider vinegar
- 2 tsp coconut nectar
- sea salt to taste
- Combine the first 4 ingredients in a large bow. Set aside.
- Whisk together the oil, vinegar, coconut nectar and sea salt.
- Drizzle the dressing over the salad and top with toasted almonds.
- Serve and enjoy!
Makes 4-6 servings.
Leftover salad can be stored in the fridge for 1-2 days or 4-5 days if dressing is stored separately.
One of my favorite booths at the farmers market is the one where they make fresh crepes right in front of you while you wait. Then you can pick from a large variety of items to fill your crepe from fresh fruit, cheese, seafood, etc. Wrap it up and tuck in. Oh man that’s good. This past weekend I walked past the crepe booth and knew I had to go home and make my own gluten free crepe filled fresh veggies and an awesome sauce. Another favorite thing of mine is finger food. Combine the two and you get mini stuffed crepes. Hooray! Ok now, pinkies out. Pick up that tasty little morsel. Pop it in you mouth…..mmmmmmm. Need I say more? Go get cooking!
For the crepes:
- 1/2 cup brown rice flour
- 1/2 cup unsweetened soy milk or other milk of choice
- 1 egg, lightly beaten
- 1 tbsp minced chives
- 1/4 tsp salt
- 1/2 tsp neutral flavor oil
For the filling:
- 2 tbsp tahini
- 2 tbsp soy sauce or gf tamari
- 1 tbsp brown rice vinegar
- 1/2 tsp minced ginger
- 1-2 cloves garlic, minced
- 1 tbsp neutral flavor oil
- 6-8 shiitake mushrooms, stems removed, halved and thinly sliced
- 1/4 cup grated carrot
- 2 green onions, thinly sliced
- 2 cups baby spinach
- 1/4 cup cooked black beans
- In a small bowl whisk together the crepe ingredients. Let sit for 5-10 minutes.
- Heat a 12 inch non-stick skillet over medium high heat. Place the oil on the skillet and roll the pan around to evenly distribute the oil.
- Drop 4 spoonfuls (about 1 to 1/2 tbsp each) of batter evenly spaced onto the skillet and roll the skillet around to spread the batter as thin as possible. Cook about 30 seconds and then flip over and cook another 20-30 seconds. Remove to a covered container to keep warm and repeat with the remaining batter stirring well between batches. There’s no need to add additional oil to the pan for the remaining crepes. You can also make 4 full sized crepes using a 10 inch non-stick skillet and about 1/3 cup batter each.
- In a small bowl whisk together the tahini, soy sauce, vinegar, ginger and garlic. Set aside.
- In the same skillet the crepes were made add 1 tbsp oil and heat to medium high. Add the mushrooms and carrots. Cook for 4-5 minutes or until the mushrooms have released their juices and are tender. Add the green onion and spinach. Cook 2-3 minutes or until the spinach has wilted. Add the sauce and stir to coat.
- Spoon 1-2 tbsp of the filling into each mini crepe and serve.
Approximately 18 mini crepes or 4 regular size crepes.
The crepes can be made up to 24 hours ahead of time, cooled and stored in an airtight container in the refrigerator. Place on a dry non-stick skillet until warmed or reheat in the microwave for a few seconds.
I don’t eat sweets very often but when I do I want them to count for something and these Trail Mix Energy Bites are full of “something”. Something packed full of super foods like nuts, seeds, goji berries and of course a little chocolate ’cause all treats should have chocolate, right? These little bites of energy producing goodness are great for super hero’s like you so you can fuel up and own the day.
- 1/2 cup coconut oil, melted
- 1/2 maple syrup, room temperature
- 1 tbsp vanilla extract
- 1 large egg, lightly beaten
- 1 cup almond flour
- 1 cup coconut flour
- 1 cup cacao nibs or mini chocolate chips
- 1/2 cup goji berries (if you substitute with another dried fruit chop roughly)
- 1/2 cup hemp seeds
- 1/2 cup pumpkin seeds
- 1/2 cup sunflower seeds
- 2 tsp baking powder
- 1/2 tsp sea salt
- Preheat oven to 350 degrees. Line a 13 x 9 pan with parchment paper leaving a little extra paper at each end to hold on to when removing from the pan later.
- In a large bowl combine the oil, syrup, vanilla and egg.
- Add the remaining ingredients and stir until well combined.
- Spoon the batter into the prepared baking pan and press evenly into all the corners and sides. Bake 15-18 minutes or just until the edges start to turn golden. Don’t over bake. The center should still be somewhat soft when pressed on.
- Cool 5 minutes and then remove from the pan using the edges of the parchment paper to lift the bars out. Place on a cooling rack until completely cooled. Cut into squares with a sharp knife.
Approximately 35 squares
Baked goods using coconut flour dry out quickly so store in a well sealed bag or container for up to 5 days at room temperature or freeze for longer storage.
A friend asked for my recipe for Crunchy Kale and Cabbage Salad recently but emailed me later to say she couldn’t find the walnut oil used for the dressing. She wondered if there was something else she could substitute for the oil. I figured why not go right to the source and use whole walnuts? As it often happens I liked the dressing with whole walnuts better than with the oil. The dressing was creamier and coated the kale and cabbage better. This slaw is simple, uses only a few ingredients and comes together quickly. Try it out and add a delicious crunch to your next meal.
- 1 bunch red or green curly kale, stemmed and thinly sliced (about 3-4 cups)
- 1 small head red cabbage, cored, quartered and thinly sliced (about 3 cups)
- 1/2 cup plus 2 tbsp walnuts
- 3 tbsp white wine vinegar
- 3 tbsp mayo of your choice
- 2 tbsp maple syrup
- 1 tbsp Dijon mustard
- salt and pepper to taste
- Place the kale and cabbage into a large bowl.
- In a small blender or food processor add the remaining ingredients except the 2 tbsp walnuts. Blend until smooth.
- Pour over the kale and cabbage. Stir to combine. Roughly chop the remaining walnuts.
- Sprinkle the chopped walnuts over the top and serve.
Makes 6-8 servings.
Store leftover salad in a sealed container in the refrigerator for 1-2 days.
A while ago we polled our readers on Facebook to see what direction they would like us to go in the new year. More vegan recipes, vegetarian, low oil? We asked and you overwhelming answered with more vegetarian recipes. During the last few months of my pregnancy I started craving eggs. I’ve always believed in listening to your body so I gradually started incorporating organic, pasture raised eggs back into my diet. I usually have an egg or two every few weeks and this 7 layer salad is one of my favorite ways to enjoy them. Truth be told it’s the dressing that totally makes this salad. Years and years ago I used to love Kraft’s Creamy Poppyseed Dressing but if you take a look at the stuff that they call ingredients you won’t see anything you’d want to put in your body. I decided to recreate the dressing myself and I love the results! My husband and I have been on a binge with this dressing. We’ve used it as a standard mayo replacement on sandwiches, we’ve dipped bread into it and I’ve even used it as a pizza sauce! While I love a good 7 layer salad don’t stop here with this amazing dressing. Also, feel free to mix and match your favorite veggies in this salad. I know traditional 7 layer salads usually include tomato but I’m not a fan of them in my salads so I left them out in this recipe.
- 3 cups chopped or shredded romanin lettuce
- 1 bunch radish, stems removed and thinly sliced and quartered
- 1 1/2 cups diced cucumber
- 1/2 cup diced onions, yellow, red or even green
- 2 cups fresh or frozen peas
- 5-6 hard boiled eggs, peeled and diced *omit for a vegan version
- 1 1/2 cups shredded cheddar cheese *use Diaya cheese for a vegan version
- 1 cup slivered almonds, toasted
- 3/4 cup mayo or sour cream *use a vegan variety for a vegan option
- 1/3 cup vinegar
- 1/3 cup canola oil
- 1 tbsp Dijon mustard
- 2 tbsp coconut nectar
- heaping tbsp dehydrated chopped onion
- 1 tbsp poppyseeds
- 1/2 tsp sea salt
- In a large bowl layer the first 6 ingredients in order.
- In a smaller blender add the mayo (or sour cream), vinegar, canola oil, coconut nectar, dehydrated onions, poppyseeds and salt. Blend until well mixed.
- Drizzle the dressing evenly over the top of the salad (you may not need all of it). Sprinkle with cheddar cheese and top with the toasted almonds.
- Serve immediately or chill in the fridge until ready to serve.
Makes 5-6 servings.
Leftover dressing will keep in a sealed container in the fridge for up to 1 week. Salad should be eaten right away after preparing.
I am so lucky to live in a year round agricultural area and especially one with so many organic farms that grow speciality produce. Suzies Farm is one of my favorites. This week Suzies offered fresh Tatsoi. If you haven’t tried Tatsoi before it’s an Asian green from the Brassica family and tastes a bit like a combination of Bok Choy and Spinach. It’s glossy dark green leaves are curly and crispy and super for this spin on Pizza Margherita.
- 2/3 cup garbanzo bean flour
- 2 tbsp brown rice flour
- 1/2 tsp salt
- 1 tsp Garlic Gold Italian Herb Nuggets or other Italian seasoning of choice
- 1/2 cup water
- 1 tbsp oil plus 1 tsp, divided
- 1 bunch or about 1 cup Tatsoi leaves (save the stems for juicing) or other greens of choice like baby arugula or baby spinach
- 4-6 leaves fresh basil, roughly torn
- 1/4 cup grape tomatoes, halved
- 2-3 tbsp soft cheese of choice
- In a small bowl mix the flours, salt and seasoning. Add 1/4 cup of the water and stir until well mixed and any lumps are broken up. Add the remaining 1/4 cup water and 1 tbsp oil. Stir until combined. Set aside for at least 30-60 minutes.
- Heat a 12 inch non stick skillet over medium high heat (see notes). Add the remaining teaspoon of oil to the skillet. Give the batter one last stir and pour into the pan. Swirl around to evenly distribute the batter.
- Cook 3-4 minutes. As it cooks it will firm up and change from looking shiny to dull. Run a spatula around the edges until it’s loosened and then flip over. Reduce heat to medium.
- Evenly distribute the Tatsoi, basil, tomatoes and cheese over the top. Once the Tatsoi has lightly wilted and the cheese has melted, about another 4-5 minutes, remove to a plate. Cut into 4 pieces and serve.
Makes 2 servings
This pizza is best eaten right away and does not save well. This recipe works perfectly in a 12 inch skillet so if you are using a different size skillet adjust the amount of batter accordingly so you get a thin crispy crust rather than a thick cake-like crust.