Oregon Apple-Cranberry Sauce

 

 

I used organic cranberries from Bandon, Oregon and a Jonagold apple from Hood River, Oregon in this yummy cranberry sauce.

We will enjoy this tomorrow with Vegan Spatzle With Spinach Cashew Cream Sauce
 and Winter Squash (recipe found in Main Dishes)

 

3 cups fresh or frozen cranberries, washed

1 cup coarsely shredded, sweet apple

3/4 cup evaporated cane juice

2 cups water

1 whole cinnamon stick

 

Place all ingredients in a 3-4 quart sauce pan.  bring to a boil, then reduce heat to medium and simmer 20-25 minutes, or until most of the cranberries burst.  Remove the cinnamon stick.

Remove from heat and cool.  Refrigerate for up to five days.

 

Makes 3 cups.

 

2 tablespoons is 36.5 calories

1/4 cup is 73 calories

 

Vegan Vanilla Caramel Sauce

 

 

We took a drive out to apple and pear orchards in Hood River, Oregon yesterday.  It was a beautiful, sunny autumn day and a great drive along the Columbia River. 

We drove the entire Fruit Loop and came home a variety of apples, pears, cider and hard cider.

http://www.hoodriverfruitloop.com/index.html

 

The cider is fresh from Mt. View Orchards.  You can watch them press the cider and in the orchard under the trees.

http://mtvieworchards.com/

 

The hard cider is from Fox Tail Cider (right next to Smiley's Red Barn.

They make 7 varieties of hard cider on site.  You can taste one for $1.50 or all seven for $8.00.  Once you pick your favorites you can buy by the glass, or take a home a 32 or 64 ounce growler.    The 32 ounce is $14.00 and the 64 ounce is $20.00.  They offer $2.00 off when you return to refill your growler.

They also have a lunch menu- it is small and simple but hit the spot.

http://foxtailcider.com/

 

http://www.smileysredbarn.com/

 

So doesn't a really good apple deserve a nice caramel sauce?  My friend Glenn (he owns Le Mieux Foods) makes a great Caramel de Beurre - French Salted Caramel Sauce.  It has lots of butter and cream.

While I know my caramel sauce pales in comparison to his, it helps me stick to my vegan diet.

You can purchase Glenn's caramel sauce at any Made in Oregon store or online.

http://www.madeinoregon.com/French_Salted_Caramel_Sauce.html

 

 

The recipe:

 2 cups evaporated cane juice

12 tablespoons Earth Balance cube margarine

1 cup non-dairy cream

1 teaspoon vanilla (real, not imitation)- I used Madagascar Bourbon Vanilla

 

In a large 3-4 quart heavy bottom pan, melt sugar over medium heat, stirring constantly, until an amber to brown color.  This will happen very quickly.  It will go from melted to burned in a matter of seconds.

Stir in margarine until melted.  The mixture will bubble up a bit. 

Remove from heat and slowly whisk in non-dairy cream.  It really bubble up a lot when you  do this.  Don't scrape the sides of the pan.   This is why you need a large pan.

Stir in the vanilla.

Pour into a glass jar without scrapping the sides of the pan.  Let cool to room temp (3-4 hours), then cover and refrigerate.

This is a pourable sauce.  if you wish a thicker sauce, decrease the cream a bit.

 

Makes 3 cups.  It has 55 calories per tablespoon.

 

 

Portobello Mushroom Soup

Portobello Mushroom Soup

 

 

 

Portobello mushrooms are crimini mushrooms grown up.  They have a musty, earthy flavor. Some people call them 'meaty', but this is a vegan blog....

The longer portobellos are cooked the chewier they become.  So in a soup, they really do give some substance.

I used a cup of white wine in this recipe and it gives the soup a fabulous flavor.  I know that people are often quite surprised that a vegan would consume anything with alcohol.  My stance is that that it doesn't contain meat, dairy or eggs, so.... alcohol is vegan isn't it?

Also, I have had several people ask why I use SoDelcious Coconut Milk in my recipes- I am allergic to almonds and soy.  I can have wee bits of soy, but have to watch it.  The other non-dairy products do nothing for my taste buds.

Summer is not quite over, but here in the Pacific northwest it is cool and rainy today- a perfect day for soup.  Move over Campbell's, McFarlane's Mushroom is here!

 

2 cups diced onion

6 cups chopped portobello mushrooms (bite sized pieces)

1 cup white wine (I used Chateau St. Michele Riesling)

4 cups vegetable broth

1 tablespoon minced fresh parsley

2 cups non-dairy milk (I used SoDelicous Coconut Milk- the 45 calories per cup variety)

6 tablespoons non-GMO cornstarch

 

Spray a large pot with spray olive oil.  Add the onions and mushrooms and sauté over high heat until the onions are translucent.

Add the wine to deglaze the pan.  Boil for 3-4 minutes. 

Add the parsley.

Add the broth and reduce to a simmer for 10 minutes.

Mix the cornstarch with the non-dairy milk and stir into the soup.  bring to boil stirring constantly.  Boil for 2-3 minutes.  Remove from heat and enjoy.

 

Makes ten cups with 75.4 calories per cup.

 

 

 

Vegan BBQ Seitan"Pork"

 

 

 

We made our faux meat from Bob's Red Mill Vital Wheat Gluten.  Vital wheat gluten is about 75% protein and is a nice alternative to soy products.

Wheat gluten, is also referred to as seitan, wheat meat, gluten meat, or simply gluten.  It has a firm texture and takes on the flavor of the spices and other ingredients.   Of course, this is not a viable product for those who are gluten intolerant.

 It is surprisingly simple to make, but takes a little time.  I made the seitan on the weekend.  Tonight it came together as a very quick and simple meal with the addition of BBQ sauce.

 

Many thanks to my son, Thomas, for photographing tonight's dinner.

 

Now for the recipe:

 

6 cups water

2 tablespoons soy sauce

2 tablespoons dark molasses

2 teaspoons liquid smoke

 

Bring to a boil in an 8 quart pot while you prepare the seitan.  The seitan will expand when it cooks, so be sure to use a large pot.

 

2 cups vital wheat gluten flour

1 teaspoon onion powder

1 teaspoon garlic powder

1 teaspoon smoked paprika

1 teaspoon dried oregano

 

2 cups water

1 teaspoon liquid smoke

 

In a large mixing bowl, mix the dry ingredients together.

Add the liquid smoke to the water.  Add the water mixture to the dry mixture.  Stir quickly.  It comes together in a gelatinous, wet glob very quickly.

Sprinkle about a tablespoon of vital wheat flour on a clean dry surface.  Dump the mixture on to the surface and knead for 1-2 minutes.

Cut into 8 pieces and flatten as much as you can.  It is very elastic so don't worry about the shape very much.

Place the pieces into the boiling pot.  Reduce the heat to a simmer and cook for one hour.

Remove from the pot, drain and refrigerate over night.    A plastic zipper bag work great for this.

The flavors will develop while refrigerated.  At this point it is great cut up on a salad, in a sandwich or stir fry.

 

This makes 8 generous servings.  Each serving has 120 calories, 23 grams of protein and 3 net carbs.

 

For our BBQ 'pork' version, cut into narrow (1/4-1/2 inch strips) and heat in your favorite BBQ sauce.

 

We had this with coleslaw on a piece of Dave's Killer Bread.  Yum!

 

Braised Broccolini and Baby Heirloom Tomatoes

 

 

 

Broccolini (broccolette)  is a green vegetable similar to broccoli but with smaller florets and longer, thin stalks. Although often misidentified as young broccoli, it is a  hybrid of broccoli and Chinese broccoli.  The stems and the florets are edible.  It has a milder flavor than broccoli.  Some say it tastes like a cross between broccoli and asparagus.  Both broccolette and broccolini are brand names.  (broccolette- EarthBound Organics; broccolini- Mann)

We love it braised with fresh tomatoes and lemon juice.

 

1 pound fresh broccolini (or broccolette), washed

1/2 cup water

2 cups baby heirloom tomatoes cut in half

2 tablespoons fresh lemon juice

 

Coat a large skillet with spray oil.  Heat over high heat and then add the broccolini.  Place a lid on the pan.  Turn every 1-2 minutes or until the florets begin to brown on the edges.

Add the 1/2 cup water and turn heat down to medium.  When the water has evaporated add the tomatoes and lemon juice.

Turn the heat to high and cook for 2-3 minutes or until the tomatoes are beginning to cook.  The broccolini should be aldente, depending on the size of the stalks.

Remove for the pan and enjoy.

Makes four generous servings at 52 calories each.

 

 

No-Fat Roasted Vegetables

 

 

 

Typically roasted vegetables are coated in olive oil to help them brown a bit.  I substitute spray olive oil and avoid the avoid the calories.  If calories are not an issue for you, go ahead and drizzle with a few tablespoons of olive oil instead of the spray oil.

I always select vegetables for their color.  A colorful dish is one loaded with vitamins.  The staples of my roasted vegetables are sweet onions (usually Vidalia or Walla Walla), mushrooms and red sweet peppers.  Then I add whatever vegetables I find at a good price in my local produce market.  I stick with the non-starchy vegetables.  As much as I love potatoes they are pretty high on the glycemic index and not good for the blood sugar.  Sweet potatoes, however are lower on the glycemic index and add a nice color.

In the photo, the roasted vegetables are on the right side of the plate.  On the left side is my mushroom ravioli.  I sauteed some halved baby heirloom tomatoes with some fresh oregano, chives and parsley and then tossed with the cooked ravioli.

 

The basic recipe:

Preheat the oven to 425 degrees.  Coat a large roasting pan with spray oil.  Cut the vegetables into bite sized pieces and toss in the pan.  Coat the top of the vegetables with more spray oil.  Bake for 20 minutes and then stir.  Bake another 20 minutes or until desired done to your liking. 

 

The calorie count varies based the vegetables you choose. The roasted vegetables in the photo include the following:

onion

mushrooms

sweet red pepper

an orange carrot

a purple carrot

eggplant

brussel sprouts

 

Vegan Sweet Potato Black Bean Quesadilla

 

 

Sweet potatoes have been in the spotlight as a 'super food'.  The contain antioxidants, they are low glycemic, high in beta carotene and have antinflammatory properties.

Once only found under marshmallows at the holidays, sweet potatoes now take center stage in every day cooking.

This recipe for quesadillas is loaded with nutrients from the sweet potatoes and black beans.  I used a low carb tortilla to keep the glycemic index low.

 

1 1/2 cups diced onions

2 cups diced mushrooms

1/2 cup diced red sweet pepper

2 cups diced sweet potato

1 1/2 cups rinsed black beans

1 teaspoon sea salt

1/4 teaspoon black pepper

1 teaspoon cumin

 1 teaspoon smoked paprika

1/4 cup water

1 1/2 cup Daiya Cheddar (or other non-dairy cheese)

12 La Victoria 6 inch low carb tortillas

Optional condiments (non-dairy sour cream, salsa, avocado, etc)

 

Coat a skillet with spray oil.  Over medium high heat, saute the onions, mushrooms and peppers.  When the onions begin to brown add the sweet potatoes, water, and seasonings.  Cover the skillet and turn down to medium.  Stir occasionally.  Cook for about 8-10 minutes or until the sweet potatoes are soft.

For each quesadilla, lay a tortilla on a griddle or skillet over medium heat.  Add 1/4 cup cheese and 3/4 cup of the sweet potato mixture.  Add a second tortilla.  When the bottom begins to brown, turn over and brown on the other side and until cheese melts.

Cut into 2-4 wedges and serve.

 

Makes six quesadillas at 331 calories each.

 

Alternatively, use a larger tortilla and make into a burrito

 

 

 

Quick Asparagus Soup For Two

 

 

Please excuse the steam in the photo.  I was anxious to eat this yummy soup!   
Asparagus is one of those vegetables that we used see only in the spring.  Now it is available pretty much year round (at a price sometimes).

I love the fresh flavor of asparagus and have it at least once a week.  This soup is really quick- it goes together in about 20 minutes.

 

3 cups of coarsely chopped (or broken) fresh asparagus

2 cups water

1 teaspoon onion powder

1 teaspoon sea salt

dash of black pepper

2 cups non-dairy milk ( used SoDelicious Coconut milk- the 45 calories per cup variety)

3 tablespoons cornstarch

 

Place the asparagus, water, and seasonings in a 4 quart pot.  bring to boil and cook until asparagus is tender (about 10 minutes).  Transfer to a blender container or food processor.  If using a blender remove the small insert in the lid.  This will allow for heat to escape and will avoid splashes and burns.   Blend until smooth and return to the pot.

Add the milk and cornstarch to the blender.  Pulse briefly to blend.  Add to asparagus and bring to a boil, stirring constantly.  Boil for 1-2 minutes to cook the cornstarch.

Remove from the heat and enjoy!

 

This makes two hearty 2 cup servings at 130 calories each.

Vegan, No-Fat Molasses Applesauce Flax Muffins

 

 

 

1/4 cup ground flax seed  (flax seed meal)

1 3/4 cup unbleached white wheat flour

1/4 cup xylitol (or 3 tablespoons sugar)

2 1/2 teaspoons baking powder

1 teaspoon baking soda

1 teaspoon ground cinnamon

1 1/2 teaspoons EnerG egg replacer

2 tablespoons warm water

1/2 cup non-dairy milk (used the 45 calorie per cup variety of SoDelicious Coconut milk)

1/2 cup unsweetened applesauce

1/2 cup dark molasses

 

Preheat oven to 400 degrees.

Mix the dry ingredients together in a medium mixing bowl and set aside.

Mix the egg replacer with the warm water.  Add the other wet ingredients and stir.

Pour the wet mixture over the dry mixture.

Stir just until the dry in incorporated.  Don't over mix.

Divide between 9 muffin cups that have been coated with spray oil.  If you use cupcake papers in your muffin pan, coat them with spray oil for easy removal.

Bake for 20 minutes or until done.

 

Makes 9 muffins at 155 calories each.  If you would like like to make smaller muffins, at fewer calories each, just divide the total calorie count (1392) for the recipe by the number of muffins you make.

 

Black Bean, Corn, Tomato Stew and Quinoa

 

 

In September 2012 I posted a recipe for a black bean, corn and tomato salad.  This is the same recipe with a cup of added water and it is cooked rather than raw.  I used frozen corn and canned tomatoes rather than fresh.

1 15 ounce can black beans, not drained
1 1/2 cups diced sweet onion
1 1/4 cups sweet red pepper
4 cups chopped fresh tomatoes
3 cups frozen corn
1 cup water
1 teaspoon sea salt
1/2 teaspoon cumin
dash of black pepper
dash of cayenne pepper (a few dashes for me)
1/3 cup chopped cilantro
1/4 cup fresh squeezed lime juice
Cooked quinoa (or rice or couscous)

Saute the onion and red pepper is a 5 quart pot that has been coated with spray oil.  When the onions begin to brown, add the beans, tomatoes, corn, water, salt, cumin and peppers.
Bring top boil, then reduce to to a simmer.  Simmer uncovered for about 20 minutes or until the corn is cooked.
Stir in the cilantro and lime juice.  Remove from heat and serve over a bed of cooked quinoa.
Makes 9 cups.
Each cup of the stew has 111 calories.  Each cup of quinoa has 222 calories.
I had mine with 1/2 cup quinoa and 2 cups stew.  I also topped it with a bit of non-dairy sour cream.

Vegan Gingerbread

 

 

 

Traditional gingerbread recipes have ground ginger.  I happened to have fresh ginger root in the fridge so used that instead.  The result is mild ginger flavor.  ground ginger can really hit you over the head.  The fresh ginger is more subtle.

I substituted applesauce for the fat and Ener-G egg replacer for the egg.

 

1 1/2 teaspoons Ener-G egg replacer

2 tablespoons warm water

1/2 cup molasses (I used dark because I enjoy the richer flavor)

1/2 cup applesauce

1/4 cup evaporated cane juice

1 teaspoon finely grated fresh ginger root

 

1 1/2 cups flour

3/4 teaspoon ground cinnamon

1 teaspoons baking powder

1 teaspoon baking soda

 

Preheat over to 350 degrees.

Coat an 8 inch square baking pan with spray oil.  Dust with flour.  Set aside.

Mix egg replacer with warm water.  Then add molasses, applesauce, evaporated cane juice and sugar.  Mix well.

Stir in flour, cinnamon, baking powder and baking soda.  Stir just until mixed. 

Pour into prepared pan. 

Bake for 25 minutes or until done.

 

Makes 9 servings at 145 calories each.

 

 

 

 

Vegan Tomato Basil Soup

 

So often I see this type of soup referred to as a bisque.  In general, a bisque is a cream soup with Cognac added, thickened with rice and pureed.  Tomato basil soup most often contains no rice or Cognac.

I used canned tomatoes for this soup, but await wonderful ripe tomatoes at our local farmer's market this summer. 

 

3 cups diced onion

2  28 ounce cans diced tomatoes in juice

2  6 ounce cans tomato paste

4 cups low sodium vegetable broth

3 cups water

1 tablespoon dried parsley or 2 tablespoons minced fresh parsley

1 teaspoon sea salt

1/2 teaspoon black pepper

a dash or two of ground cloves 

2 teaspoons evaporated cane juice

1/4 cup cornstarch

2 cups non-dairy milk (I used SoDelicious Coconut milk, the 45 calorie per cup variety)

1/4 cup thinly sliced fresh basil

 

Coat an 8 quest stock pot with spray oil.  Add the onion and saute over medium high heat until they begin to brown.

Add the tomatoes, tomato paste, stock, water and dry seasonings.  Bring to a boil, then simmer for 15-20 minutes.

Mix the non-dairy milk and cornstarch until smooth.  Whisk until the soup and continue stirring until the soup returns to a boil.  Add the basil and continue stirring for one minute. 

Remove from heat and enjoy.

Makes 16 cups at 68 calories per cup.  I like a two cup serving at 136 calories.

 

 

 

Vegan Mexican Pozole

 

 

For those who think vegan food is tasteless and boring, give this Pozole a try.

Pozole (po-sol-ee)  is a Mexican pork and hominy stew served with corn chips, sour cream, lettuce, cilantro radishes and a squeeze of fresh lime juice.  Some like this stew with the addition of guacamole or sliced avocado.

 

In place of the pork we use Field Roast Vegan Mexican Chipotle Sausages.  These are hot and spicy so I kept the other seasonings to a minimum.  The result was a medium heat stew.  If you like it hot, add some chipotle.

I also lightened up this dish by leaving out the cooking oil.  The generous 2 cup serving in the photo was enough to leave me quite full.

The chips- 

Heat the oven to 400 degrees.  Coat a baking sheet with spray olive oil.  Cut 5-6 corn tortillas in quarters.  Arrange in a single layer on the baking sheet.  Spray again.  Place in the oven and watch carefully.  They go from brown to burned very quickly.  When they just begin to brown, turn them oven and bake until crisp.  Total time is 10-12 minutes.  If you wish to salt them, do it as soon as they come out of the oven.  I used 60 calories tortillas, so each chip had 15 calories.

 

The stew- 

2 1/2 cups diced onion

1 1/2 teaspoon minced garlic

2 Field Roast Mexican Chipotle sausages, chopped

2  15 ounce cans hominy (white or yellow)

1  16 ounce bag frozen corn (or 1 1/2 to 2 cups fresh corn)

1 cup cooked red quinoa (or white)

4 cups vegetable broth

4 cups water

1 teaspoon cumin

1 teaspoon dried oregano

1 bay leaf

1 teaspoon salt

1/2 teaspoon pepper

 

Coat an 8 quart stock pot with spray oil.  Over high heat saute the onions, garlic and sausage.  When onions are tender add all remaining ingredients.  Bring to boil, then simmer uncovered for about 30 minutes.  Remove from heat and serve.

Enjoy!

 

Serve your choice condiments on the side:

sliced radishes

chopped lettuce

chopped cilantro

lime wedges

avocado

vegan sour cream

guacamole

salsa

diced tomatoes

jalapenos

chips

 

Make 16 cups at 134 calories per cup (266 for a 2 cup serving).  The condiments are not included in the calorie count.

 

 

 

 

Italian Romanesco Salad Vegan Style

 

 

Romanesco con Alici (Green Cauliflower with Anchovies) is a dish from the Calabria area of Italy.  Calabria is in southern Italy (in the toe of the boot)

The original recipe has anchovies, buffalo mozzarella, hard cooked egg and a lot of olive oil.  I lightened it up and made it vegan.  I substituted cannellini beans for the egg and cheese and strips of sauteed vegan pepperoni for the anchovies.  I reduced the olive oil to one tablespoon.  These changes cut the calorie count from 270 to 140.

 

7 cups steamed Romanesco florets

20 pieces Yves vegan pepperoni sliced into strips and sauteed in spray olive oil for a few minutes

1  15.5 ounce can cannellini beans drained

6 cloves garlic roasted (or sauteed with the pepperoni)

2/3 cup whole Kalamata olives

1/3 cup Peppadew peppers sliced

juice of two lemons

1 tablespoon olive oil

 

Toss all together in a large bowl and enjoy!

 

Makes 6 generous servings at 140 calories each

 

 

Old Fashioned Tofu Burgers

 

 

 

Remember the days when there were no garden burgers, black bean burgers or any other kind of meatless burger?  We made our own from the vegan's staple protein- tofu.  These aren't filled with brown rice, eggplant, carrots, beans or any of those other things found in packaged veggie burgers.  Just a few basics for flavor, binders to hold it together and tofu.

I first made these burgers in 1983- 30 years ago.  So for me, these are old fashioned back to basics vegan burger.

 

1 1/2 cups diced onion, sauteed until soft

2 pounds extra firm tofu, drained, patted dry and chopped

1/2 cup low sodium soy sauce

2 tablespoons egg replacer (ENER-G)

8 tablespoons water

1 cup Italian seasoned bread crumbs

2 teaspoons minced garlic

dash of black pepper

 

Preheat oven to 400 degrees.  Coat two baking sheets with spray oil.

Place the onions, tofu, soy sauce, egg replacer and water on a food processor and pulse until the consistency of ground beef.  You will need to do this in two batches.

Place the tofu mixture in a large bowl.  Add the bread crumbs, garlic and pepper.  Mix well (use clean hands).

Measure 1/2 cupful of the mixture and form into a 1/2 inch patty and place on the baking sheet.  I use a crumpet ring for this.  I place the ring on the baking sheet and pat the mixture into the ring.  It results in a round patty with an even thickness.

Coat the tops of the burgers with spray oil.

Bake for 20 minutes.  Flip over and bake another 20 minutes.

This are always better the day after they are made.  The flavors meld together and the texture becomes more firm.  But they are good right out the oven as well.

You can serve these on a bun like a burger, or with a mushroom gravy and mashed potatoes.  they are great cut up on a green salad as well.

This recipe makes 11 large burgers.  They freeze well, or cut the the recipe in half if you wish.

Some may prefer a smaller burger.  The total calorie count for the recipe is 1934.  Just divide that by the number of burgers you make to get you calorie count.

 

Made per the recipe each burger has 175 calories.

enjoy!

 



Breakfast Quinoa

 

 

 

Quinoa ('keen-wah') has been cultivated in South America for hundreds of years.  It is a native of the Andes Mountains in Peru.  It pairs well with Mediterranean and Mexican dishes.

Quinoa is one of the best protein sources in the plant kingdom.  It is also a good source of fiber, potassium, iron, zinc and B vitamins.

I like quinoa added to a salad and also for breakfast.  Because it is high in protein and fiber it carries me through the morning without a need for a snack.

Today it was with raisins and cinnamon.  You could add any kind of dried or fresh fruit you like, either during cooking or after.  Quinoa can be made ahead and warmed for breakfast or cold with some fresh berries.

 

1 cup quinoa

2 cups water

1/4 cup raisins

dash of ground cinnamon

 

Rinse the quinoa with cold water in a fine strainer.  This removes any bitterness.

Place the quinoa, water, raisins and cinnamon in a 2 quart sauce pan and bring to boil over high heat.

Reduce heat to low, stir, cover the pan and simmer for 20 minutes.  Stir several times while simmering.

After 20 minutes, remove from heat and leave covered for 10-15 minutes.  Then fluff with a fork and serve.

 

Makes 4 servings at 173 calories each.  Or this could be two large servings at 346 calories each.

Roasted Romanesco

 

 

Many thanks to my friend Glenn for reminding me about Romanesco with his face book post of a vibrant green head of this delicious vegetable.

Romanesco has been claimed to be both a variety of broccoli and a variety of cauliflower.  It originated in Italy and the Italians refer to it as green cauliflower.  They traditionally boil the florets and then top them with anchovies, diced hard boiled egg, garlic, olives and buffalo mozzarella.  And for those who like a little spice they add a diced red pepperoncini.

Since I am not a big fan of boiling vegetables, I roasted them with red onion and red bell pepper and a bit of spray oil.

 

 

One head of Romanesco, florets cut from the stem

One large red bell pepper, cut in narrow strips

One medium red onion, thinly sliced

 

Preheat oven to 425 degrees.

Coat a roasting pan with spray oil.

Add the vegetables and spray lightly with the spray oil.

Roast for 20 minutes, stir.

Roast another 20 minutes and remove from oven.

 

Makes 4 servings at 56 calories each.

Enjoy!



Garbanzo Bean Soup
With Braised Broccolini and Grape Tomatoes

 

 

This recipe is adapted from one I found in Bob Appetit.  The primary change was the omission of olive oil.  The original recipe called for steame4d broccoli and I substituted braised baby broccolini and grape tomatoes.

When I read this recipe I thought it was interesting, but feared it would taste too much like mashed garbanzo beans or hummus.  I was pleasantly surprised by the complex flavors in this soup.

It is a simple soup to make and takes less than an hour.

 

4 cups diced onion

4 teaspoons minced garlic

3  15 ounce cans garbanzo beans

2-3 small sprigs of fresh thyme

1/2 cup dry white wine (I used a Riesling)

4 cups vegetable broth

salt and pepper to taste

 

1 cup baby broccolini, cut into bite sized pieces

1 cup grape tomatoes, halved

 

Coat a 6-8 quart stock pot with spray oil.  Add the onions and garlic.  Saute over medium heat until the onions are translucent.

Add the thyme, garbanzo beans and wine.  Bring to a boil and then reduce heat to a simmer for 5 minutes.

Add the vegetable broth, salt and pepper.  return to a boil and then simmer over low heat for 30 minutes.

 

While the soup is cooking braise the vegetables.  Cut the broccolini into bite sized pieces and the tomatoes in half. Cost a large skillet with spray oil and add the broccolini.  Sear the broccolini over high heat until it begins to brown.  Add 2-3 tablespoons of water, cover the skillet and reduce to low heat.  When the water has evaporated add the tomatoes and cook uncovered over medium heat for 2-3 minutes.

 

When the soup is done, remove the thyme sprigs and puree in a blender in small batches (Fill the blender container no more than half full to avoid burns from hot soup spewing out.)  

Return the soup to medium just until it begins to bubble.  Remove from the heat and ladle into a bowl.  Spoon 2-3 tablespoons of the braised vegetables on top of the soup.

 

Enjoy!

 

Makes 10 cups at 164 calories per cup.

 

Orange Poppy Seed Flax Scones

 

 

The scone originated in Scotland.  It is  small round or wedge shaped pastry that is closely related to the American biscuit.  Biscuits are usually unsweetened and scones are lightly sweetened.  Scones are usually made with butter and biscuits with shortening.  Originally, scones were made from oat, wheat or barley flour and cooked on a griddle.  They often had raisins or nuts. 

Today, scones remain a staple in the British tea.

The American scone has evolved to coffee shop favorite and often contains butter,eggs and milk.  The recipe below is a vegan version of the American scone.

 

 

2 cups unbleached white wheat flour

2 tablespoons flax seed meal (ground flax seeds)

1/2 teaspoon poppy seeds

2 tablespoons xylitol  (or sugar)

2 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/3 cup vegetable shortening (I used Spectrum Organic All Vegetable Shortening Butter Flavor Non-hydrogenated)

2 teaspoons finely grated orange rind

3/4 cup fresh squeezed orange juice

 

Preheat oven to 425 degrees.

In a medium bowl, stir together the flour, flax seed meal, poppy seeds, xylitol, baking powder and baking soda.

Using a pastry cutter or two knives in scissor fashion, cut the shortening into the dry ingredients until it is the size of small peas.

Stir in the orange rind and juice just until mixed.

Turn out onto a well floured surface and pat into a circle that is 1/2 to 3/4 inch thick.  Cut into 8 wedges.  Place on a baking sheet, leaving an inch two between each scone.

Bake for 9 to 10 minutes or until the tops feel slightly firm.  Take care not to over bake.

Remove from oven and allow to cool for about 5 minutes before serving.

 

Enjoy!

Make 8 scones at 224 calories each.

 

Note- If you prefer a sweeter, increase the xylitol or sugar a little bit.  I used xylitol for it's low glycemic index.