Pra Ram

This is a take on one of Natalie's favorite thai dishes, Pra Ram.  It's pretty simple and very delicious, especially if you like peanut sauce dishes.  Enjoy!

Ingredients

1 lb           Extra Firm Tofu
3/4 cup     Vegetable Broth
2 Tbsp      Soy Sauce
2               Carrots
2               Medium Zucchini
1 lb           Broccoli
12             Basil Leaves
4 Tbsp      Creamy Peanut Butter
1/4 cup     Non-Dairy Milk
1 Tbsp      Asian Sweet Chili Sauce
1 Tbsp      Honey or Maple Syrup
1 tsp         Lime Juice

Preparation

1 - Preheat oven to 400 degrees
2 - While the oven is preheating, combine 1 Tbsp each of soy sauce and vegetable broth
3 - Cut tofu into 1/2 inch cubes and dip each cube into mixture, fully covering it, before place it on a baking sheet.
4 - Bake in oven for 15 minutes
5 - While tofu is baking, prepare vegetables.  Slice carrots, slice zucchinis into half moon pieces, and chop broccoli into medium-sized florets
6 - Cook vegetables (we prefer steaming them) until slightly crispy.  Put basil leaves in at the end, just long enough for them to wilt
7 - To make the sauce, heat the peanut butter in a small saucepan over medium heat.  Whisk in the rest of the vegetable broth.  Add the milk, soy sauce, chili sauce, and honey and heat until bubbly.  Just before taking it off the heat, pour in the lime juice and mix.
8 - To assemble, place 1/4 of the vegetables and tofu onto a plate or bowl and then drizzle with 1/4 of the sauce.

makes 4 servings.

Zucchini Tomato Bake

This is a fast, yummy side dish.  Just chop some veggies, throw it in a pan and bake for 30 minutes!

Ingredients

4              Large zucchini, sliced and shopped into quarters
20 oz       Grape tomatos, sliced in half
3 Tbsp     Minced garlic
1/4 cup    Parmesean cheese, or non-dairy cheese substitute
1/2 tsp     oregano
1/2 tsp     basil
1/2 tsp     thyme
1/2 tsp     salt
1/4 tsp     black pepper
2/3 cup    fresh basil, finely chopped

Preparation

1 - Preheat oven to 350 degrees and cook a 9x13 pan with cooking spray
2 - Combine all ingredients, except fresh basil, in a mixing bowl (make sure all vegetables ar throughly coated with the spices and garlic)
3 - Transfer combined ingredients to the pan
4 - Cook uncovered for 25-35 minutes, depending on how crunchy you want your zucchini
5 - After baking, sprinkle basil over the top.


Makes 4 servings

Pesto Veggie Quesadilla

This is a new one which we've only tried once, but it was very tasty so I'm putting up on the blog right away.

Ingredients

4 Wheat tortillas
1 cup      Yellow Squash, sliced and chopped
1 cup      Zucchini, sliced and chopped
1/2 cup   Red Onion, chopped in large pieces
1/2 cup   Red Pepper, chopped in large pieces
1/2 cup   Green Pepper, chopped in large pieces
4 Tbsp    Pesto sauce
4 oz        Vegan cream cheese (Tofutti is our preferred brand)
4 Tbsp    Vegan pepper jack cheese, grated (Daiya is our preferred brand)
1 Tbsp    Mexican seasoning

Preparation

1 - Chop all the vegetables
2 - Heat up grill (we just used our George Forman grill) and coat with cooking spray
3 - Place vegetables on grill (may take two rounds depending on size of your grill)
4 - Sprinkle seasoning on vegetables, and let them cook, periodically moving them around until all veggies are soft
5 - Heat up griddle or frying pan on medium heat
6 - Lay out tortillas, spread half with 1/4 of the cream cheese, followed by 1/4 of the pesto sauce
7 - After veggies are done cooking, divide them into 4 parts and place on top the pesto covered side of each tortilla
8 - Sprinkle 1/4 of the grated cheese on top of veggies and fold tortilla over
9 - Place folded tortillas on heated griddle or pan, cook on each side until tortillas are golden brown
10 - serve with fresh salsa and guacamole.


Makes 4 quesadillas.

Creamy "Chicken" Enchiladas

I've been tinkering with this recipe for a little while, in both vegan and non-vegan forms. This version we made tonight is by far the best so far, and I think it's finally ready for prime time.  Additionally, I think this qualifies as our first true contribution to the world of vegan eating, it being an invention entirely of our own.  And I have to say, it's pretty darn tasty.

Ingredients

12            wheat tortillas
18 oz       chicken substitute (the best is Beyond Meat brand, found at Whole Foods and Sprouts)
8 oz         non-dairy cream cheese (Toffuti brand is our preferred)
1-2 cups  non-dairy cheese, grated (Daiya brand is our preferred)
25 oz       green enchilada sauce
8 oz         diced green chilies
8 oz         black beans
1/2 cup    corn
1              medium red onion
1/2 cup    fresh cilantro, loosely chopped
1 cup       pico de gallo (fresh salsa)
10 oz       guacamole
1 Tbsp    Mexican seasoning of your choosing (we did a combination of taco and adobo)

Preparation

1 - Preheat the oven to 350 degrees
2 - Take the "chicken" and cut it into about 1/2 inch cubes
3 - Sautée onions in sauce pan until translucent
4 - Combine chicken, cream cheese, green chilies, black beans, corn, onions, and seasoning in a large mixing bowl.  Mix with a rubber spatula until everything is well mixed together
5 - Put a few spoonfuls of enchilada sauce on the bottom of a 9x13 pan and spread it so it coats the bottom of the pan
6 - Divide mixture into twelve equal parts and put each portion into the center of a tortilla
7 - Roll the tortillas up with the mixture inside and line the pan with them.
8 - Pour the remainder of the enchilada sauce slowly over the top, allowing it to seep down into the rolled up tortillas
9 - Sprinkle the grated cheese over the top and put in oven to bake for 30 minutes
10 - Pull enchiladas out of the oven and divide into 8-10 portions
11 - Once on serving plates, put a couple spoonfuls of pico de gallo on top, sprinkle cilantro and serve with guacamole on the side.

Makes approximately 8-10 servings

Banana French Toast

This is a very easy breakfast and its really delicious.  I continue to be amazed at how I can effectively eat all my favorite non-vegan dishes using only plant-based ingredients, without really missing out on flavor or texture

Ingredients

1 loaf    of your favorite bread

1 cup     non-dairy milk (we use almond)

1            large banana

1 tsp      cinnamon

Preparation

1 - Put the milk and banana into a blender and blend on low until well mixed (you just don't want to totally pulverize the banana)

2 - Pour mixture into  a shallow bowl or flat bottomed dish, add cinnamon

3 - Heat up a skillet, or frying pan and lay down a coat of cooking spray

4 - Slice bread to desired thickness

5 - Place bread in mixture, making sure both side get fully covered, and let it sit in there long enough to make sure the liquid soaks well into the bread

6 - Pull bread out of the mixture and place on skillet.  Turn bread slices over periodically until both sides are golden brown.

7 - Serve with fruit, syrup, or whatever else you normally like on your french toast

Makes about 10-12 pieces of toast, depending on the size of the slices.

Thai Peanut Salad

This has quickly become one of our household favorites.  It started out as a lettuce wrap, but we quickly learned, with help of Natalie's mom, that it is just easier (and frankly better) as a salad.

Ingredients

Peanut Sauce Ingredients
(makes about 2 cups)

1/2 cup     peanut butter
1/2 cup     warm water
1/3 cup    sweet chili sauce
5 Tbsp     low sodium soy sauce (or liquid aminos)
3 Tbsp     rice vinegar
1/2 cup    non-dairy milk (we use almond)
3 Tbsp     maple syrup
1/2 tsp     garlic powder
1/4 tsp     ginger

Salad Ingredients

1 cup      Peanut Sauce
8 cups     chopped lettuce or spring mix
1/2 cup   cooked brown rice
1 lb         firm tofu, cut into 1/2 in cubes
1/2 Tbsp Olive Oil
1/2 cup   shredded carrot
1 cup      raw, shelled edemame
1/2 cup   roasted peanuts
2             champagne mangos, cut in 1/2 inch cubes
2 Tbsp    unhulled sesame seeds

Preparation

1 - Put all peanut sauce ingredients into a blender, combine until well blended, set aside
2 - Heat up olive oil in sauce pan, brown tofu for about 5 minutes, add about 1/4 cup of peanut sauce, continue to cook until the sauce reduces and starts to bunch up and stick to the tofu (and the pan)
3 - Sprinkle sesame seeds over tofu in the final stages of cooking
4 - prepare salad by placing lettuce in a large salad bowl, layer on rice, cooked tofu, carrots, edamame, peanuts and mangos.
5 - Drizzle remaining 3/4 cup of peanut sauce, toss salad

Makes about 4 large salads, or 6-8 side salads.

Chick Pea Salad Sandwich

This is a really great, crunchy, sweet chicken salad style sandwich.  With all the beans, vegannaise and bread it tends to be a little high on calories (500-ish per sandwich), but it sure is worth it.

Ingredients

2               (15 oz) cans of garbanzo beans, drained and rinsed
1 cup       celery, diced
1/2 cup    dried cranberries
1/2 cup    pecans, chopped
1/2 cup    green onions, thinly sliced
1/2 tsp     salt
1/2 tsp     pepper

Dressing Ingredients

6 Tbsp     veganaise
4 Tbsp     apple cider vinegar
1 Tbsp     pure maple syrup
Zest of 1 lemon
Juice of 1 lemon

To Serve

Your favorite whole grain bread
Lettuce to garnish

Preparation

1 - Combine dressing ingredients in a small bowl and set aside.
2 - In a medium bowl, mash garbanzo beans with a fork.
3 - Add all remain ingredients, including dressing, to the beans and mix well
4 - serve immediately or let chill in the refrigerator

Curried Butternut Squash And Lentil Stew

Ingredients

• 1 onion - small dice
  2 large carrots - peeled, small dice
  3 cloves garlic - minced
  1 t. ginger - minced
  1 T. tomato paste
  1 T. curry powder
  1/2 c. dry lentils
  2 1/2 c. vegetable broth
  1 butternut squash - peeled, medium dice
  2 Fuji apples - medium dice (I left my skin on)
  2 c. fresh spinach leaves
  pinch cayenne pepper
  salt and pepper as needed
  2 T. olive oil
  
  
  Instructions

  • 1
    In a large pot heat the oil to medium high heat. Add the onions and carrots and cover with a lid. Cook for 3-4 minutes, stirring occasionally until the onions are translucent. Keeping the lid on will sweat the vegetables, making them tender without caramelizing!
  • 2
    Add the ginger, garlic, tomato paste, curry powder, and a generous sprinkle of salt and pepper. Cook until fragrant, about 1 minute.
  • 3
    Add the lentils and broth and bring to a boil. Cover and bring to a simmer. Simmer for 25 minutes.
  • 4
    Add the apples and squash, stir, and cover/simmer for 20 minutes or until fork tender. I added about 1/4 c. more broth after adding the apples/squash.
  • 5
    Taste for seasoning. I added a pinch of cayenne for spice and some more salt. Before serving, stir in the spinach until wilted.
  • 6
    Enjoy!!!

Vegan Pizza

Everybody loves pizza and Natalie's mom used to make a vegan pizza every Friday night, so we decided that starting this week we will carry forward that tradition.

Ingredients:

Crust - If you are so inclined you can make your own dough from scratch or just purchase a premade crust.  With out limited time, we are going with premade crust for now.  Recommended brands are Boboli and Molenaros (Costco). Trader Joes also sells whole wheat pizza dough.

Sauce - Pesto, Marinera (you can combine both together or do just one or the other)
Pesto is not inherently vegan so you may need to see if you can find a store-bought one at a store like Whole Foods or you could make avocado pesto from scratch like we plan to do.

Toppings - Of course pizza lends itself to endless combinations resulting in several countless culinary experiences.  So feel free to add whatever whole food, vegan toppings you want.  But what follows is the Allen family favorite toppings.

- Non-Dairy Cheese (put down a thin layer on top of the crust then sprinkle a little on top when you've placed all the toppings)
- Red bell pepper
- Onion (thinly sliced)
- Tomato (sliced)
- Pine nuts
- Arugala (put on after the pizza is finished baking)

Whole Wheat Vegan Waffles

YUM. I am a fan of these waffles. 

The bananas and raspberries weren't bad either.

Ingredients

• 1 cup whole wheat flour
• 1 Tbsp ground flaxseed
• 2 tsp baking powder
• 1 Tbsp sugar (turbinado, coconut sugar, xylitol, or maple syrup)
• pinch of salt
• 1 Tbsp oil
• 1 cup almond milk

Instructions

1. Preheat waffle iron to your desired setting 
2. In a large bowl, combine dry ingredients (flour, flaxseed, baking powder, sugar, salt). 
3. In a small bowl, whisk together wet ingredients (oil, almond milk). 
4. Pour wet ingredients in dry ingredients and stir until just combined. Do not over stir!
5. Pour batter onto waffle iron (I use about 1/4 - 1/3 cup) and cook until golden brown. 
6. Enjoy!

*Makes 3-4 Servings

**Any extra waffles can easily be frozen and used later on.

Veggie Pasta

This is super easy and we're posting it more as an example of how you can incorporate more veggies into a dish to make it more filling and healthy.  It's also a good one to make in bulk and then store in the fridge for quick meals later.


Ingredients:

8 oz of Whole Wheat Pasta (any kind you like)
2 Cups Tomato Basil Pasta Sauce
1 whole Zucchini (chopped)
1 whole Yellow Squash (chopped)

Directions:

- Cook pasta in boiling water with a little salt and a drop of olive oil
- While pasta is cooking, chop up zucchini and squash and cook with sauce in a large sauce pan on med-low heat.  Cook until veggies are soft but not soggy. 10-15 minutes
- Drain pasta noodles and mix them into the sauce.
- Divide and serve

Serves 4

Creamy African Stew

Creamy African Stew

(Natalie's Favorite Stew)

Ingredients

• 1 Tablespoon Curry Powder
• 2 Each Onions, sliced in half rings
• 1 Each Carrots, diced
• 3 Each Celery, diced
• 2 Teaspoons Garlic, minced
• 2 Each Sweet Potatoes, diced into 1/2 inch cubes
• 2 Cups Vegetable Broth, low sodium
• 28 Ounces Canned Diced Tomatoes
• 1 Teaspoon Sea Salt
• 1/4 Teaspoon Black Pepper
• 1/2 Cup Chunky Natural Peanut Butter
• 8 Ounces Coconut Milk
• 15 Ounces Garbanzo Beans, drained and rinsed

Preparation

1. Peel and chop sweet potatoes into 1/2 inch chunks
2. Peel and dice carrots and celery
3. Slice onions into half rings
4. Add the vegetables and remaining ingredients to a pot and cook over high heat until bubbly. Turn down heat and simmer for 30 minutes or until sweet potatoes are tender.

Yields: 7 Servings (1.5 Cup Servings)