Tomato Corn Black Bean Salad

 

 

My local produce market had beautiful tomatoes and corn today that inspired this simple salad.  No fat, low-calorie, high fiber, fresh summer deliciousness

I recently learned a very easy way to cook fresh corn that produces great results every time. 

Boil the water first.  Add the corn.  Cover the pot and turn off the heat.  Turn on the timer for 20 minutes.  Drain and enjoy.

Many thanks to my friend, Chef Glenn for teaching me this.  He also has a food blog with some great recipes and tips  http://www.chefs-notebook.com/
 

1 15 ounce can black beans, drained
1 1/2 cups diced sweet onion (I used a 1/2 of a large Vidalia)
1 1/4 cups sweet red pepper (about 1 medium)
4 cups chopped fresh tomatoes
3 cups cooked corn cut from the cob
1/3 cup chopped cilantro
1/4 cup fresh squeezed lime juice
1 teaspoon sea salt
1/2 teaspoon cumin
dash of black pepper
dash of cayenne pepper (a few dashes for me)

Mix it all together and enjoy.
Makes 9 cups with 111 calories per cup.

 

Portobello Pineapple Tofu

 

 

 

This recipe is for Santa Maria Mark.  He loves pineapple and I have a a lot in my freezer I need to use up. 
This also takes advantage of summer's bounty. 
Thanks for the veggies Glenn!

This is a quick and easy recipe- start to finish was about 20 minutes.

 

1 1/2 cups sliced onion

1 medium red sweet pepper sliced

1 1/2 cups sliced zucchini

1 medium purple carrot sliced (or a just a regular orange carrot)

2 cups portobello mushrooms, gills and stem removed and cut into bite size pieces

1 cup chopped fresh or frozen pineapple

1 6 ounce package baked tofu (I used Wildwood Aloha flavor), cut into bite size pieces

1/4 cup Trader Joe's Sweet Chili Sauce

 

Note: I remove the gills from the mushroom as they tend to turn everything dark.  Then you have what I call a 'candlelight dish'- a dish better served in dim light so you can't see how unattractive it is.

 

Spray a 12 inch skillet (or a wok) with spray oil.  Add the onion, pepper, zucchini, carrot and mushroom.  Saute for about 5 minutes over medium high heat.

 

Add the pineapple and tofu and saute until they are warm.

 

Add the chili sauce, heat through and enjoy!

 

This makes 2 large servings at 340 calories each.

 

Alternately, you could make this 3-4 servings and serve it over rice or couscous.

 

I like to add a little more chili sauce at the table

 

 

Vegan Cheeseburger Baked Potato

 

 

 

It doesn't get much better- cooking therapy that produces comfort food!

The last few recipes were labor intensive, so the next few will be quick and easy like this one.

 

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

1 tablespoon cornstarch

dash salt and pepper

1/2 cup Daiya cheddar cheese (good with the Daiya pepper jack also)

2/3 cup Yves Meatless Ground

2 medium baked potatoes- I used Yukon Gold and baked in the microwave (I was hungry!)

 

Mix the milk, cornstarch, salt and pepper in a small saucepan over medium high heat.  Stir constantly.  When it comes to a boil turn down to low and and simmer for another minute.

Add the cheese and stir until melted.

Add the meatless ground and simmer until heated through.

Pour half of the sauce over each baked potato and enjoy!

 

Makes 2 servings, 360 calories each.

 

Vegan Potato Gnocchi

 

 

I must be very special!  I made a big batch of potato gnocchi just for me.  I added some garden fresh veggies, opened a bottle Locatelli's Luna Piena (full moon) red wine and retired to the deck to catch the last sun of the day.

 

Locatelli Winery is located in San Miguel, California.  They are a family owned and operated winery.  The Luna Piena is 77% Merlot and 23% Petit Verdot.  If you are in the Paso Robles area just travel north a couple a miles and visit the Locatelli tasting room.  You won't be disappointed.

 

When visiting Italy in 2009, I learned to make Potato Gnocchi at In Tavola cooking school in Florence.  The recipe calls for "1-2 egg yolks (depending on moisture)".  I simply left out the egg yolks and these were just as good as when I made them prior to following a vegan diet.

 

I had my gnocchi with sauteed garden fresh zucchini (thanks, Glenn!) and fresh tomatoes and basil from my own garden.  I added some mushrooms and onion and it was perfection.

 

A word about gnocchi- they are little potato dumplings.  The gnocchi I had in Italy were doughy little bits of deliciousness.   American gnocchi are often fluffy and light.  If you are looking for American gnocchi don't make this recipe.  The perfect texture of gnocchi is  not too soft, not too chewy, almost creamy in texture.Gnocchi are labor intensive, so make these when you have some time.  I roll my on a fork (the traditional way) but I am considering one of those little wooden gnocchi boards to speed up the process.  Rolling the gnocchi on a fork or a gnocchi board adds small indentations to help hold the sauce.  If you are not having a sauce, you can skip this step if you wish.

If you make them for soup, make them half the size.  Gnocchi freeze well.  Just place on a parchment paper lined baking sheet and freeze.  Once frozen, place in a plastic bag or other freezer container.  To cook, take out the number you want and place directly into boiling water.  No need to thaw.

 

The Tools

You will need a potato ricer and nutmeg grater for this recipe.

A potato ricer is loaded with cooked potatoes, squeezed and lump free potatoes emerge.

 

 

 

A nutmeg grater is an essential tool for all home cooks.    Why buy the ground stuff in the jar when you can grate your own from a whole nutmeg in a matter of seconds?

My grater has a little nutmeg house at the top to store my nutmeg until I need it again.

 

 

Ingredients:

2.2 pounds russet potatoes, baked and cooled enough to handle (this is about 3 medium potatoes)

1 cup unbleached all-purpose flour

1/3 cup cornstarch

1/2 cup semolina (durum wheat) flour

fresh ground nutmeg  (about 1/8 teaspoon)

pinch of salt and pepper

 

Peel and cut the potatoes into small pieces.  Place in the ricer and rice into a large mixing bowl.  Continue until all of the potatoes have been riced.

Add the remaining ingredients.  Mix with your hands.  If needed add a little water a teaspoon at a time.  This will vary depending upon the moisture in  your potatoes.  You may not need any water.  When it comes together in a ball, move the dough to a floured surface and knead for about 3-5 minutes or until no longer sticky and all of the flour is incorporated.  Don't over knead or the gnocchi witll be tough.

Cut the dough into 8 pieces.  Roll each piece into a long rope about the width of your thumb.  Cut into 1" to 1 1/4" pieces.  Roll each piece across the tines of a fork or on a gnocchi board.

 

 

Place on a parchment covered baking sheet that has been floured lightly.  You will need two baking sheets.  Continue rolling until all of the dough is used.   

At this point you can choose to cook them all or freeze some.

These cook very quickly so have your sauce or veggies and everything else for your meal prepared prior to dropping these in the water.

Bring about 8 quarts of salted water to boil  (less if you are not cooking them all).  Drop in the gnocchi.  When they rise to the top, remove with a slotted spoon.  They are now ready for your sauce or veggies. 

The other thing you can do at this point is saute them them in some olive oil in until they develop a crunchy brown crust.  Very yummy!

 

Making 8 servings, 11-12 gnocchi per serving or about 1 cup.  Each serving has 182 calories (this is the gnocchi alone- add your calories for whatever else you add to them)

 

 September 20, 2012- the gnocchi rolling board

 

 

 

 

 

 

 

Vegan Zucchini Muffins

 

When I have had a rough day at work, I just want to get home, get in my pajamas and have breakfast for dinner.  It's even better if I engage in a little cooking therapy.

 

Today I made  muffins with zucchini that my friend Glenn picked from his garden yesterday.  While they were baking, I picked blackberries from my backyard to enjoy for my breakfast dinner.

 

Most zucchini bread and muffins are so heavy and dense that they sit in stomach all day.  I have created a much lighter version here.  I can have these in the evening or for breakfast when I want something light, but satisfying.

 

1 cup shredded fresh zucchini

1/2 cup unsweetened applesauce

2 tablespoons vegetable oil

1/2 cup nondairy milk (I used the SoDelicous Coconut milk- the 45 calories per cup variety)

 

1 1/2 cups unbleached all-purpose flour

1/2 cup evaporated cane juice

1 teaspoon ground cinnamon

1/2 teaspoon fresh grated nutmeg

1/2 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon sea salt

1/4 cup chopped walnuts

 

 

Preheat oven to 350 degrees

 

Spray 10 cups of a muffin pan with spray oil. If you opt to use cupcake papers, spray the papers rather than the pan.

 

Mix the wet ingredients together.

Add the dry ingredients and stir until mixed, but don't over mix.  The batter will be slightly lumpy.

 

Divide among 10 muffin cups.  I use an ice cream scoop for this.

 

Bake for 25-30 minutes or until done

 

Makes 10 muffins, 160 calories each

 



Vegan Pepperoni Pizza

For those of us with a dairy allergy or who follow a vegan diet pizza is a rare treat.   Homemade pizza is a bit of work but well worth it.  This is also a little higher on the calorie count.

This makes 6 individual pizzas at 455 calories.  It is roughly equivalent to two pieces of a 16 inch pie.  I make them individual because I really need portion control.  If you like, you could make this into one 16 inch pie.

Dough:

1 cup warm water (100-115 degrees)

1 package dry yeast (5/16 ounce)

1 3/4 to 2 cups unbleached all-purpose flour

1 cup whole wheat flour

1 teaspoon salt

Place the water in a mixing bowl and sprinkle the yeast over the water.  Allow to sit for about 5 minutes or until bubbly. 

It is important to measure the temperature of the water.  If it is too cool the yeast won't become active.  If it is too warm, the yeast will be killed.  In either case, your dough won't rise.

Add the flours and salt to the water and yeast and mix well until it forms a ball.  Start with 1 3/4 cup all-purpose flour and add more if your dough is sticky.

You can this by hand but I use my Kitchen Aide mixer.  I mix with the paddle and the switch to the dough hook.  I need for about 5 minutes with the dough hook and then knead by hand for about 3 minutes.  Kneading is about 8 minutes total or until the dough is smooth and elastic.

Spray a bowl with spray olive oil.  Place the dough in the bowl and cover loosely with a clean towel.

Allow to rise in a warm place until double in size- 1 to 1 1/2 hours.

While the dough is rising make the sauce.

Sauce:

1 cup of tomato sauce

2 tablespoons tomato paste

1 teaspoon minced garlic

2 tablespoon chopped fresh basil

1 tablespoon chopped fresh oregano

To assemble the pizza you will need:

1 recipe of dough

1 recipe of sauce

1 1/2 cups non-dairy mozzarella, such as Daiya

1 1/2 cups non-dairy Parmesan, such as SoySation

1 1/2 packages meatless pepperoni, such as Yves

Preheat oven to 500 degrees

When the dough has doubled in size, turn out onto a lightly floured work surface.  Divide into 6 equal pieces.  Roll each into a ball.  Cover with a clean towel and let rest for 20 minutes.

Then roll each ball into a flat disk with a rolling pin.  Then gently stretch until it is 7-8 inches across and roughly round.

Place on pizza stones or baking sheets. 

Top each with 4 tablespoons of sauce and spread evenly over the dough. 

Sprinkle with 1/4 cup each mozzarella and Parmesan.

Top with 10 slices of pepperoni.

Bake for 12 minutes or until cheese is bubbly and starts to brown.

Remove from oven and cut into 4 pieces and enjoy!

Options:

1/6 of the dough alone is 233 calories.  Use your own sauce and toppings.

If you leave off the pepperoni the calorie count is 405.

I actually did not bake all of these tonight.  I put two unbaked pizzas in the freezer.  I think that I can place a frozen pizza in a cold oven, turn it on and by the time the oven is heated the pizza will be thawed and ready to be baked.  I will let you know how this works out.

August 22nd update:  It worked out well.  I placed the frozen pizza on a baking sheet, put it in the cold oven and cranked it up to 500 degrees.  About 20 minutes later I had a perfect vegan pizza (Could have been 25 minutes.  I lost track of time)



Just Great Stuff Chocolate Peanut Butter

Another great find from Betty Lou's, Inc!  The chocolate peanut butter is a powdered peanut butter with chocolate added.  I love Betty Lou's plain powdered peanut butter and when I saw the chocolate peanut butter I knew I was in heaven.  Two of my favorite sinful foods, but without the guilt.
The chocolate peanut butter has just 1 gram of fat, 4 net carbs and only 55mg of sodium.  And.....just 40 calories!
It mixes very quickly- just two tablespoons of the powder and 1 tablespoon of water mixed together for less than a minute and it is ready to eat.   Love it!

http://www.bettylousinc.com/products_category.php?id=7

I will mention brand names in our recipes.I am not paid for advertising, nor do I endorse any particular brand. I simply mention the brands I like and have used in my recipes.