Fava Beans with Toasted Bread and Tofu Tahini Sauce

This is variation of the chickpea dish that our favorite Lebanese restaurant makes. In addition to changing the bean I added the tomatoes and lemon and eliminated the oil. I also changed the yogurt to silken tofu. Overall I am very happy with how well this dish came out.

Fava Beans with Toasted Bread and Tofu Tahini Sauce
Serves 6

Ingredients:

½ yellow onion, finely diced
4 Roma tomatoes, finely diced
1 ½ cloves of garlic, grated
¼ teaspoon of cumin
¼ teaspoon of coriander
zest and juice of 1 lemon
1 pound of small dried fava beans, cooked until tender
6 small whole wheat pita breads (or substitute low fat pita chips)
8 tablespoons of silken tofu, tahini and garlic dip
3 tablespooons of almond milk, or less
¼ cup of pine nuts, toasted

Directions:

Cooke the onion, tomatoes, garlic and lemon juice until onions are tender. Add the cooked fava beans and heat over low until hot.

While the beans are getting warm tear the pitas into bite size pieces and dry toast in a cast iron pan until crispy.

Make the sauce by combing the silken tofu, tahini, and garlic dip and almond milk (one tablespoon at a time) into the blender or food processor. Add almond milk until you reach the consistency you like.

To serve the dish, place the beans in the bottom of the bowl. Pour a drizzle of the tofu tahini mixture on top and garnish with the toasted pine nuts. Surround the exterior of the beans with the crispy bread shards. Traditionally the bread is placed on the bottom of the dish and the beans put on the top. My husband likes this served with the bread shards on top so that is the way we eat it. Feel free to layer this any way you wish.

Serve hot.

Nutritional information:

Amount Per Serving
Calories - 415.9
Calories From Fat (18%) - 74.92

Total Fat - 9.12g
Saturated Fat - 1.04g
Cholesterol - 0mg
Sodium - 293.88mg
Potassium - 1113.86mg
Total Carbohydrates - 61.69g
Fiber - 25.18g
Sugar - 8.21g
Protein - 29.54g

Comments:

This dish has good flavor and I particularly like the interplay of textures with the soft beans, creamy tofu topping and crunchy bread shards. The flavor is definitely Middle Eastern, but not overpowering. If you like things acidic a little fresh lemon juice added at the end when you are plating would be very nice.

Middle Eastern Eggplant and Zucchini in the style of Imam Bayildy

(pictured: eggplant on the left, zucchini on the right, with reduced sauce on top)

There is a Middle Eastern dish that I love called Imam Bayildy, which means the Imam fainted. It is a famous Turkish dish that you find in most Middle Eastern restaurants. The original dish is quite high in fat from the amount of olive oil that is traditionally used. Some say that is where it got its name. The Imam fainted when he heard how much of the precious olive oil was used to make the dish.

Since we are trying to keep our fat down to minimize our inflammation I decided to change the dish significantly. Additionally I decided not to stuff the whole split eggplants and then also to add zucchini. This is why I am calling this “in the style of Imam Bayildy". Many of the flavors are the same, but the technique and calorie count are very different.

Middle Eastern Eggplant and Zucchini in the style of Imam Bayildy
Serves 4

Ingredients:

1 tablespoon of extra virgin olive oil
1 yellow onion, finely diced
4 Roma tomatoes, peeled and diced
½ teaspoon of cumin seed
¼ teaspoon of coriander seed
¼ teaspoon of fennel seed
¼ teaspoon of cinnamon
zest and juice of 1 lemon
1 tablespoon of agave
14 ounce can of tomato sauce
½ cup of water
2 medium white eggplant
2 medium zucchini

Directions:

Sauté the onion and garlic in the olive oil until tender. Add the remaining ingredients except the zucchini and eggplant. Cook over medium heat while you prep the zucchini and eggplant.

Slice the zucchini and eggplant lengthwise from top to bottom. Score the exterior of the eggplant to make it easier to cut later. Cut a deep cross hatch pattern into the interior of both the eggplant and zucchini to help them collapse so that they are reasonably flat when cooked.

Put the zucchini and eggplant interior down into the bubbling sauce. Cook covered on low heat for 20 minutes. Turn the zucchini and eggplant over and cook for an additional 20 minutes.

When the zucchini and eggplant are soft, remove them from the pan and move to a serving platter to cool to room temperature. The eggplant may cook more quickly than the zucchini. If this happens cook the zucchini until it is also soft and then remove to a serving platter to cool.

Continue to cook the sauce (uncovered) to reduce the sauce to a thicker consistency that you can serve on top the zucchini and eggplant. When the sauce is thick (about 15 minutes) cool it to room temperature.

This dish is best served room temperature or cold. Imam Bayildy is traditionally served cold but I think the flavors are better at room temperature.

Nutritional Information:

Amount Per Serving
Calories - 147.92
Calories From Fat (26%) - 37.83

Total Fat - 4.34g
Saturated Fat - 0.62g
Cholesterol - 0mg
Sodium - 538.45mg
Potassium - 1168.11mg
Total Carbohydrates - 27.45g
Fiber - 11.71g
Sugar - 11.96g
Protein - 5.47g

Comments:

You can make this dish with all eggplant or zucchini if you wish. I prefer eggplant and my husband likes zucchini so I make both versions at the same time. This is a much easier and healthier version of the iconic original dish. If you like Middle Eastern dish you should give this a try.

Hummus - Basic Reduced Fat

We eat a lot of hummus in this house. Hummus has become our go to sandwich spread. I make a lot of different variations of hummus depending on my mood. There is my roasted red pepper, garlic and sweet paprika hummus, also my roasted garlic hummus, and my roasted red pepper and smoked paprika hummus. There are many other hummus variations that I have yet to put on the blog. They will all get posted eventually.

Most of my humus recipes have little or no fat and this is not exception. After reading the book “Life Over Cancer” we have been trying to keep our fat percentage down to about 13% overall, with most of that being omega 3 fat. In order to achieve a fat percentage that low it is imperative to keep the fat down on the hummus. Commercial varieties of hummus can get 50% or more of their calories from fat. Sure, they taste good, but that much fat isn’t necessary. This recipe is my attempt to keep the fat down but still maintain a little richness from the tahini.

Hummus - Basic Reduced Fat
Makes 3 ½ cups

Ingredients:

1 cup of dried garbanzo beans, cooked (cooking water saved)
2 tablespoons of tahini
1 teaspoon of kosher salt
½ teaspoon of cumin seed
¼ teaspoon of coriander seed
¼ teaspoon of sweet paprika
1 teaspoon of lemon zest
1 tablespoon of fresh lemon juice
1 garlic clove, minced
1 ¼ cups of bean cooking liquid (added a little at a time – see directions)

Directions:

Cook the garbanzo beans until very tender. Drain the beans and reserve the cooking liquid to use later in the recipe. Make the hummus while the beans are still warm. This is one of the secrets to a smooth hummus without a lot of added fat from olive oil and tahini.

Into the food processor place everything but the bean cooking liquid. Process to combine the ingredients. Add the cooking liquid ¼ cup at a time and continue to process checking the hummus consistency. Remember that the hummus will firm up in the refrigerator so you may want to make it a little thinner than you think you would like in the end.

Refrigerate in a covered container. This will last at least 5 days in the refrigerator.

If you want to serve as part of a mezze spread, swirl the top of the hummus to create grooves. Pour a little extra virgin olive oil on top so that it puddles in the swirl. Sprinkle the top with sweet paprika, toasted pine nuts and chopped fresh parsley.

Nutritional Information (per ¼ cup serving):

Amount Per Serving
Calories - 66.54
Calories From Fat (26%) - 17.18

Total Fat - 2.05g
Saturated Fat - 0.25g
Cholesterol - 0mg
Sodium - 139.72mg
Potassium - 143.88mg
Total Carbohydrates - 9.47g
Fiber - 2.67g
Sugar - 1.57g
Protein - 3.21g

Comments:

This is my basic reduced fat hummus. The secret to getting the hummus creamy with just two tablespoons of fat (tahini) is making the hummus while the beans are still warm. I don’t know why this works, but it makes a big difference in the creaminess of the hummus.

The flavor of this hummus is mild so that you can mix it with many different ingredients on crackers, cucumber rounds (my favorite) or sandwiches. I even use this as the base of a roasted vegetable pizza to keep the veggies from sliding off when you eat it.

Vegan Cheddar Cheese Brick Substitute

(pictured: two slices of vegan cheese on cucumber rounds)

I don’t remember where I got the original recipe for this cheese. In fact I no longer have the original recipe. This recipe changes almost each time I make it. What remain consistent are the agar, water, cashews and yeast. The spice mixture seems to change continually.

We use this to make pimento cheese spread, sliced on crackers or to make grilled cheese. This cheese substitute is also good on quesadillas.

I have had non-vegan friends ask me if this tastes like cheese. Honestly it does not taste like cheddar, but it does taste good and has a cheese texture. The flavor is smoky from the paprika and cumin, with a hint of heat from the cayenne. If you know what nutritional yeast tastes like you can taste it in this cheese but it is not the dominant flavor. Raw cashews add fat and give the cheese the correct mouth feel. Overall, the texture is very close to cheese and the flavor is a reasonable substitute.

Vegan Cheddar Cheese Brick Substitute
Makes 1 brick or 6 - Three ounce servings

Ingredients:

5 teaspoons of agar powder (not flakes)
1 ½ cups of water
½ cup of raw cashews
¼ cup of nutritional yeast
1 clove of garlic
½ tablespoon of kosher salt
½ teaspoon of smoked paprika
¼ teaspoon of cumin, toasted
1/8 teaspoon of cayenne powder
¼ teaspoon of dry mustard
¼ teaspoon of turmeric

Directions:

Put the agar powder in the water and stir to thoroughly incorporate the agar into the water in a saucepan. Allow this mixture to stand while you put the other ingredients together.

Place the remaining ingredients in your blender and process until things are powdered.

Turn the heat to medium under the agar pan and continue to stir so the agar doesn’t burn. When the mixture begins to simmer lower the heat and cook for 5 minutes continuing to stir.

After 5 minutes pour the agar mixture into the blender quickly (before the agar begins to gel). Blend until everything is thoroughly incorporated.

Pour the cheese mixture into a heatproof container. I use a rectangular Pyrex dish. Allow the cheese to cool at room temperature and then refrigerate (takes about an hour). If you refrigerate the mixture while hot condensation will form in the container and result in an unpleasant texture on the surface of the cheese.

As soon as the cheese is cool it is ready to use. I have had it last a week in the refrigerator

Nutritional Information:

Amount Per Serving
Calories - 65.05
Calories From Fat (46%) - 29.72

Total Fat - 3.55g
Saturated Fat - 0.63g
Cholesterol - 0mg
Sodium - 670.07mg
Potassium - 376.17mg
Total Carbohydrates - 4.2g
Fiber - 0.74g
Sugar - 0.5g
Protein - 4.88g

Comments:

This is a tasty cheese substitute that I prefer to the store bought varieties. I think the texture of this recipe is more “cheese-like” than the products I have purchased. Making your own cheese means you can add different flavors so the flavor suits your taste not those of the manufacturer.

Middle Eastern Slow Cooked Vegetables

This morning I was looking in the refrigerator and thinking about what to make for dinner and ratatouille came to mind. Then I saw Rose’s blog where she had posted Pisto (the Spanish version of ratatouille) yesterday so I decided to do something a little different.

Since I have been on a Middle Eastern food kick recently I decided to stay in that part of the world and make a zucchini, sweet potato and tomato stew in the slow cooker served over millet and topped with a garlic, tahini and tofu mixture.

This recipe is a vegan version of something I have had before that included lamb. I considered adding lentils as a meat substitute but decided not to since I had them for lunch. This vegetable “bake” has a lot of flavor and not many calories or fat.

I prepped the entire meal hours before dinner so all I had to do was reheat it when my sweetie got home. Allowing the food to mellow in the refrigerator results in a more well rounded flavor (at least that is what I think).

The weather on the east coast is brutal today. When the temperature is above 90 I don’t usually want to heat the house up with a stove for long. My slow cooker and microwave came to the rescue today. I par cooked the sweet potatoes in the microwave until I could cut them easily (3 minutes). The stove was used to cook the onions and get the tomato sauce hot but that took less than 10 minutes. Sweet potato slices went into the slow cooker first, followed by the zucchini and then topped with the tomato sauce and golden raisins. I turned the slow cooker on high and set it for 2 hours. Middle Eastern food has the most intoxicating aroma when it is cooking the house smells wonderful. This is my kind of aroma therapy, and we get to eat it for dinner.

Middle Eastern Slow Cooked Vegetables
Serves 6

Ingredients:

5 sweet potatoes, scrubbed and pierced with a paring knife
½ tablespoon of canola oil
1 red onion, finely minced
1 teaspoon of cumin
1 teaspoon of coriander
½ teaspoon of fennel
½ teaspoon of cinnamon
½ teaspoon of powdered ginger
4 cloves of garlic, minced (allow to sit 10 minutes so that allicin can develop)
14 ounce can of diced tomatoes
¼ cup of water
½ cup of golden raisins

juice of 1 lemon, to finish the dish when plating - optional but recommended

Directions:

Microwave the potatoes until they are soft enough to easily slice (my microwave took 3 minutes).

Sauté the onion in the canola oil until it is soft and beginning to brown. Add the spices and garlic and cook them until you can smell the aromas (about 2 minutes). Add the tomatoes and water and cook until you have the sweet potatoes and zucchini in the slow cooker.

Slice the sweet potatoes into approximately ½ inch slices and place in the bottom of your slow cooker. Cut the zucchini in half lengthwise and then into half moons. I did this to vary the shape of the vegetables so feel free to use any shape you like. Place the zucchini pieces on top the sweet potatoes. Pour the Middle Eastern spiced tomato sauce on top the vegetables in the slow cooker. Top with golden raisins and put the lid on the cooker. Set your cooker to high and cook for 2 hours.

Traditionally a dish like this would be served over couscous but I used millet instead for added nutrition. I also used tofu, garlic and tahini sauce to top the dish. A little fresh lemon juice was also squeezed over the dish to finish

Nutritional Information:

Amount Per Serving
Calories - 176.66
Calories From Fat (9%) - 15.12

Total Fat - 1.74g
Saturated Fat - 0.19g
Cholesterol - 0mg
Sodium - 73.01mg
Potassium - 816.05mg
Total Carbohydrates - 39.23g
Fiber - 6.01g
Sugar - 14.65g
Protein - 4.01g

Comments:

This is dish is flavorful and comforting on what ended up being a stormy hot and humid day. It was nice to have a comforting dish to eat so we didn’t need to brave the weather with the severe thunderstorm warning. The flavors of this dish are definitely Middle Eastern yet the dish is still familiar. I love it with the tofu, tahini and garlic topping.

Next time I will cut the vegetables into bite size pieces to make the meal easier to eat. I also think I will add a few sliced almonds to the meal when serving the leftovers. Overall this was very good and flavorful but not spicy or sweet.

Zucchini Fritters

I made zucchini fritters on Saturday as part of dinner and didn’t have time to post them until today. When the zucchini is abundant in the summertime I am always looking for ways to use zucchini. Summer squash are some of my favorite vegetables.

These fritters are whole grain and lower fat than traditional recipes. Both my husband and parents love it when I make fritters of any sort which is why you are seeing another version so soon after the corn fritters. We didn’t have any leftovers and I only ate two fritters so I guess the family really enjoyed them.

Zucchini Fritters
Makes 4 entrée sized portions – 16 fritters

Ingredients:

1 cup of whole-wheat pastry flour
¼ cup of finely ground white cornmeal
1 teaspoon of baking powder
1 teaspoon of kosher salt
1 teaspoon of cumin seeds, toasted
1 teaspoon of oregano, dried
1 ½ teaspoons of egg replacer
2 tablespoons of warm water, to dissolve egg replacer
1 cup of almond milk
2+ cups of zucchini, shredded (from 2 zucchini)
2 tablespoons of canola oil, for cooking cakes

Directions:

Preheat your oven to 200 degrees to keep the cooked fritters warm while you finish.

Combine the flour, cornmeal, baking powder, salt, cumin and oregano and whisk to thoroughly combine. Set this bowl aside.

Combine the egg replacer and warm water and whisk to dissolve the egg replacer. Add the almond milk to the wet ingredients and whisk again.

Stir the zucchini into the dry ingredients to coat them with flour. This will help the zucchini not sink to the bottom of the batter.

Add the wet ingredients to the dry ingredients and stir to combine. If the batter is dry add a little extra almond milk or water until the batter resembles pancake batter. Don’t overbeat the batter or your fritters will be tough.

Heat a cast iron pan or griddle over medium heat and coat with a little of the canola oil.

Dollop the fritter batter on the hot griddle in approximately ¼ cup measures. Cook until bubbles form on the top of the fritter and then flip and cook the other side.

You can keep the fritters hot in a 200-degree oven while you cook the remaining batter.

Serve hot with tofu sour cream or muhammara.

Nutritional Information (assumes 4 servings):

Amount Per Serving
Calories - 223.29
Calories From Fat (35%) - 78.6

Total Fat - 8.93g
Saturated Fat - 0.71g
Cholesterol - 0mg
Sodium - 645.67mg
Potassium - 477.13mg
Total Carbohydrates - 32.88g
Fiber - 5.82g
Sugar - 1.98g
Protein - 6.36g

Comments:

This traditional American fare is a favorite at my house. My husband grew up eating this food and my Southern grandmother used to make things like this all time. I think they are traditionally fried in butter but I don’t like to cook with Earth Balance. Sometimes I add caramelized onions or garlic to the fritters and that makes them a little sweeter.

Muhammara

(pictured: Muhamarra on cucumber rounds)

If you like hummus and baba ghanoush I think you will like muhammara. This dip is sweet, a little spicy (if you add the harissa) and tart from the pomegranate molasses. There is a bit of smokiness in the background from the cumin. The walnuts make the dip rich and satisfying and add omega 3 fats and have been linked to a reduction in cancer, cardiovascular disease and cholesterol.

Traditionally muhammara is used with kabobs or as a bread dip, like hummus. I find that it also makes a nice dip for veggies, or as a sauce for wrap sandwiches.

Muhammara - my lower fat version
Makes 12 generous servings

Ingredients:

3 roasted red peppers, seeded
½ cup of walnut pieces, toasted
½ cup of whole wheat bread crumbs
2 tablespoons of pomegranate molasses
½ teaspoon of cumin seeds, toasted and ground
½ teaspoon of harissa – optional but good
¼ cup of pomegranate juice, or enough to make a smooth consistency

Directions:

Put everything but the pomegranate juice in the food processor or blender and process until smooth. If the muhammara is too thick add pomegranate juice, a little at a time, to thin it out.

Pour into a container with a lid and refrigerate until needed. This has more flavor at room temperature.

Traditionally this sauce is emulsified with olive oil. I didn’t want to add that much fat but you could eliminate the pomegranate juice and substitute olive oil for a traditional variation.

Nutritional Information:

Amount Per Serving
Calories - 71.96
Calories From Fat (41%) - 29.78

Total Fat - 3.39g
Saturated Fat - 0.33g
Cholesterol - 0mg
Sodium - 13.03mg
Potassium - 118.12mg
Total Carbohydrates - 9.66g
Fiber - 1.26g
Sugar - 5.52g
Protein - 1.42g

Comments:

I find this to be a nice change from hummus. Even my husband, who isn't crazy about bell peppers, likes this dip. If you are looking for something that is a little unusual this is a nice change.

Moroccan Chickpea Stew

Michael Chiarello was making Moroccan food today on Easy Entertaining and that reminded me that I hadn’t made my Moroccan chickpea stew in months. This is one of the few recipes that is repeated a few times a year at my house. I think this is one of my husband’s top 10 favorite dinners.

This stew is a combination of something we made in cooking class with a number of additions from yours truly. I added the preserved lemon and now I can’t imagine this stew without it. However if you don’t have preserved lemon in your refrigerator you can substitute fresh lemon. It isn’t the same but it will get you close.

When this stew is cooking the entire house smells so wonderful. I adore the aroma of this dish. It is sweet from the cinnamon and savory from the coriander, cumin and fennel. My husband would disagree but I think this smells as good as chocolate cookies baking in the oven.

I use the bean cooking liquid first when I add liquid to this stew. My theory is that some of the vitamins from the beans come out into the water when they cook so I like to use that cooking liquid when I can.

I hope you try this recipe; it is one of our family favorites. If you do try it please let me know what you think.

Moroccan Chickpea Stew
Serves 8

Ingredients:
1 large red onion, chopped
4 cloves of garlic, minced
1/2 tablespoon of olive oil
2 – 3 inch cinnamon sticks
1 ½ teaspoons of cumin seeds
1 ½ teaspoons of coriander seed
1 ½ teaspoons of fennel seed
28 ounces of canned diced tomatoes
1 pound of dried chickpeas, cooked until soft
1 cup of golden raisins
1 preserved lemon, peel chopped finely
enough water or vegetable stock to cover beans in pot (or use the bean cooking liquid)
kosher salt and freshly ground pepper to taste
4 cups of julienned fresh greens (spinach, chard, beet greens, etc.) – optional
a few tablespoons of sliced almonds, for garnish - optional

Accompaniments:

Serve with cooked couscous, millet or amaranth - optional

Directions:

Sauté the red onion and garlic in olive oil until soft. Add spices and sauté until fragrant, approximately one minute. Add remaining ingredients except fresh greens and almonds. Add enough water, vegetable stock or bean cooking liquid to cover the beans. Cook over low until the flavors have combined (at least 30 minutes). Check for seasoning and add salt and pepper to taste.

Add the finely shredded greens once the heat has been turned off and approximately 2 minutes before serving (they should be wilted but still recognizable), if desired. Your grain of choice can be added to the bottom or top of stew when served if desired. If using the almonds sprinkle them on the top of the stew at the very end, before serving, so they retain some of their crunch.

Nutritional Information (without optional ingredients):

Amount Per Serving
Calories - 309.54
Calories From Fat (13%) - 41.56

Total Fat - 4.96g
Saturated Fat - 0.52g
Cholesterol - 0mg
Sodium - 207.18mg
Potassium - 912.13mg
Total Carbohydrates - 59.08g
Fiber - 14.87g
Sugar - 19.43g
Protein - 13.15g

Toasted Millet
Serves 4

Ingredients:

½ cup of millet
1 ½ cups of water
¼ teaspoon of kosher salt

Directions:

In a dry medium saucepan over medium high heat toast the millet for a few minutes, stirring so it doesn’t burn. When the millet begins to lightly brown (about 3 minutes) add the water and salt and bring the water to a boil. Cover the pan and reduce the heat so the millet is just simmering. Check the millet in 20 minutes, when the water has been absorbed turn off the heat and allow the millet to stand for 10 minutes. After 10 minutes has passed fluff the millet with a fork before serving.

Nutritional information:

Amount Per Serving
Calories - 94.5
Calories From Fat (9%) - 8.83

Total Fat - 1.06g
Saturated Fat - 0.18g
Cholesterol - 0mg
Sodium - 121.42mg
Potassium - 49.64mg
Total Carbohydrates - 18.21g
Fiber - 2.13g
Sugar - 0g
Protein - 2.76g

Comments:

We don’t have many favorite recipes at my house. This is partly by design since I don’t like to repeat dishes. However, this one is too good not to make every couple of months. It is hard to say what I love more the aroma or the taste. The stew is cooking now and my nose is bathed in the intoxicating aroma of this stew. If they made this into a perfume I would wear it. As lovely as it smells the taste is equally fantastic. I really hope you give this a try if you are looking for a new way to prepare chickpeas.

The version of this recipe I made tonight had spinach stirred into the stew just before serving and fresh minced cilantro (1/4 cup), mint (2 tablespoons) and lemon zest (about 1 teaspoon) in the millet. I did add a few sliced almonds for garnish, about a teaspoon per serving.

On the health front this stew if packed with healthy ingredients that fight high cholesterol, heart disease and cancer. Please note, I did get the lycopene into dinner tonight with the canned tomatoes as I promised.

Whole Wheat Corn Fritters with Fresh Tomato and Corn Salsa

I have been promising my husband I was going to make corn fritters for a couple of weeks now since we made the traditional version in cooking class. Tonight was the night I finally kept my promise.

My version of the corn fritters was made with whole-wheat pastry flour to increase the fiber and nutrition. I added a number of spices to the corn fritters to add a bit of complexity to the pancakes. I crisped the cakes in small amount of oil in a cast iron pan. The corn fritters were starting to get too much color so I finished them in a 300 degree oven to finish the inside of the corn cakes without burning the exterior.

My husband could have eaten the entire batch of corn fritters by himself tonight. If your family includes big eaters you may want to double or triple this recipe.

Whole Wheat Corn Fritters
Serves 2 or 1 hungry man

Dry Ingredients:

½ cup of whole-wheat pastry flour
2 tablespoons of white corn meal
¼ teaspoon of baking powder
¼ teaspoon of kosher salt
¼ teaspoon of cumin seed
1/8 teaspoon of oregano, dried
1/8 teaspoon of ancho chili powder
1/8 teaspoon of cayenne pepper

Wet Ingredients:

¾ teaspoon of egg replacer (ENERG)
1 tablespoon of warm water
¼ cup of almond milk
enough water to make a pancake texture batter
1 cup of corn kernels, fresh from the cob or frozen and drained
2 tablespoon of fresh cilantro, minced

½ tablespoon of canola oil to cook the cakes

Directions:

Preheat the oven to 200 degrees to hold the corn fritters while you finish the over components of the meal.

Mix the dry ingredients and set them aside.

Combine the egg replacer and warm water and whisk to combine. Add ¼ cup of almond milk.

Mix the dry ingredients and wet ingredients and stir to form”pancake” dough. I keep my flour in the freezer so it tends to be more dry. While the original recipe called for ¼ cup of liquid I had to use ½ cup total liquid in my recipe tonight.

When the pancake batter is the correct consistency, add the corn kernels and cilantro and mix to combine.

Heat a cast iron pan until it reaches approximately 350 degrees. Add half the oil so that it lightly covers the bottom of the pan. Drop approximately 2 - 3 tablespoons of batter onto the pan for each fritter. I cooked 4 corn fritters in the pan at a time. Each fritter cooked for approximately 3 minutes per side. I removed them from the pan when they reached the appropriate golden color. Cook the final 4 fritters using the same method.

My fritters were the appropriate color on the outside but were not cooked completely through so I turned the oven to 350 degrees and baked the fritters for 15 minutes to ensure they were done.

Serve hot with a little salt and pepper to taste. I served my fritters with the corn and tomato salsa below.

Nutritional Information (assumes 2 servings):

Amount Per Serving
Calories - 206.62
Calories From Fat (22%) - 45.07

Total Fat - 5.15g
Saturated Fat - 0.46g
Cholesterol - 0mg
Sodium - 325.59mg
Potassium - 288.45mg
Total Carbohydrates - 37.58g
Fiber - 5.6g
Sugar - 1.58g
Protein - 6.27g

Corn and Tomato Salsa
Serves2

Ingredients:

½ red onion, finely minced
2 tablespoons of sherry vinegar
1 large red tomato, finely diced (approximately 2 cups)
1 cup of corn kernels, cut from the cob or frozen and defrosted
¼ cup of fresh cilantro, minced
¼ teaspoon of oregano, dried
kosher salt, to taste
freshly ground black pepper, to taste

Directions:

Combine the red onion and vinegar to reduce the sharpness of the onion. Allow the onion to sit in the vinegar at least 10 minutes. Add the remaining ingredients and toss to coat. Taste for seasonings and correct before serving.

When you serve this salsa use a slotted spoon so most of the vinegar stays in the bowl.

Nutritional Information:

Amount Per Serving
Calories - 101.98
Calories From Fat (7%) - 7.47

Total Fat - 0.9g
Saturated Fat - 0.1g
Cholesterol - 0mg
Sodium - 211.66mg
Potassium - 548.13mg
Total Carbohydrates - 23.7g
Fiber - 4.24g
Sugar - 6.07g
Protein - 3.71g

Comments:

The corn fritters turned out much better than I expected. When I make them the next time I will increase the cumin and oregano. I also may add a little drained shredded zucchini to the fritters. I think I would like the texture of the zucchini and the increase in vegetables in the fritter. If you have a few fat calories to spare cilantro oil drizzled over the top of the cakes would taste great and look nice.

The salsa was nice and refreshing. It would have been better with avocado, but I didn’t want to add the fat to dinner tonight. A little drizzle of oil would also have been nice in the salsa, but I didn’t add it for the same reason. Fresh diced cucumber or green pepper would have also been nice in the salsa if you have it handy.

Overall we were happy with the fritters and the resulting nutritional statistics.

Jalapeno Hot Sauce

Today was one of those days when I wanted to make something Mexican. I decided to see if I could make my own jalapeno sauce. After making the harissa successfully a few months ago I thought I would try another pepper sauce. This was very easy to make and didn’t involve much babysitting.

The ultimate heat level will depend on how hot your peppers are and if you leave the seeds in our not. We like heat so I left the seeds and ribs in the peppers. I also started with some of the hottest jalapenos I have ever had. I think the dry weather here caused the heat level of the local peppers to increase this year.

I checked the ingredients on the Tabasco brand of jalapeno sauce and used that as a starting point. Unlike the Tabasco, my sauce has more jalapenos that vinegar, so it is spicier than the original. I also added garlic (it is an Italian thing), onion and cumin for a more complex flavor. This sauce is spicy but complex. I can’t wait to make a few Mexican recipes now to use this sauce.

Jalapeno Hot Sauce
Makes 10 ounces - 35 tablespoons

Ingredients:

10 jalapenos, destemmed and minced
1 green onion, sliced
5 garlic cloves, minced
½ teaspoon of canola oil
1 teaspoon of cumin seeds
1 teaspoon of onion flakes
1 cup of water
¼ cup of white vinegar
¼ cup of water

Directions:

Place jalapenos, green onion, garlic, canola oil, cumin, onion flakes and 1 cup of water in a stainless steel pot. Simmer over low heat until water has mostly evaporated. This will take 10 – 15 minutes. Place jalapeno mixture into a blender with the white vinegar and ¼ cup of water and puree until it is completely smooth. Pour the jalapeno sauce in a bottle with a lid and refrigerate until needed.

Nutritional Information (per tablespoon):

Amount Per Serving
Calories - 3.09
Calories From Fat (27%) - 0.85

Total Fat - 0.1g
Saturated Fat - 0.01g
Cholesterol - 0mg
Sodium - 0.35mg
Potassium - 14.71mg
Total Carbohydrates - 0.56g
Fiber - 0.14g
Sugar - 0.17g
Protein - 0.1g

Comments:

This sauce is spicier than I anticipated. I think it will be great in guacamole, or anything Mexican. I can also imagine different variations of salad dressing with a little heat in the background. This is going to be fun to play around with. Expect to see a few recipes with this in the coming weeks.

If you aren’t familiar with working with fresh peppers there are a few things you should know. You can use gloves to handle the peppers, if you are sensitive. Also, be certain to clean the cutting board and knifes well after making this sauce. When the peppers are cooking they will give off an airborne heat. Don’t put your nose over the pan. I made the sauce on a day when I had the windows open, and I was glad I had. The stainless steel pot was specified above to make it easier to clean.

Mexican Spiced Seitan Sausages

I have made seitan sausages before but never in the pressure cooker. Since the roasts and cutlets work so well in the pressure cooker I decided to use it today for sausages.

This recipe is a little spicy, but too hot. The texture of the sausages is firmer than traditional pork sausage, which tends to be very soft and fatty. The sausages are easy to slice thin. If you choose to brown them you will need to add fat to the pan since this recipe doesn’t included oil.

I consider this my basic sausage recipe. You can change the spices to suit the dish or use this recipe for many different cuisines. When I run out of chipotle peppers I use rehydrated sun dried tomatoes

Mexican Spiced Seitan Sausages
Makes 8 sausages

Ingredients:

10 ounce box of vital wheat gluten
1 ¾ cups of water
¼ cup of tapioca flour (or wheat flour, or bean flour)
¼ cup of nutritional yeast
1 chipotle in adobo
1 clove of garlic
½ tablespoon of onion flakes
½ tablespoon of cumin seeds
½ tablespoon of fennel seeds
1 teaspoon of kosher salt
½ teaspoon of ancho chili powder

Directions:

Combine the water, tapioca, yeast, chipotle, garlic, onion, cumin, fennel, salt and chili powder in your blender. Puree until everything is completely combined.

Pour the wet ingredients into a large powder. Add the vital gluten to the wet ingredients and combine with your hands. Continue to "smush" and knead until dough forms.

Remove 8 pieces of aluminum foil from the roll that are about 12 inches length each.



Remove the seitan dough from the bowl and move it to a cutting board. Form the dough into a big log shape. Cut the dough into 8 roughly even pieces. One piece at a time roll the dough into a snake (like you did in kindergarten). The seitan snakes should be about 6 inches in length. Put the seitan snake into the aluminum and roll them into the foil like you are covering a candy. Twist the ends to close the sausages. The picture above shows you how to wrap the sausages.

I tried wrapping one sausage with cheesecloth as a test to see if it changed the texture of the sausage. In the end the sausages were much easier to wrap in the foil, and the texture was better. Save the cheesecloth for the seitan that is simmered in liquid (the roasts and lunchmeat).

Put water in the bottom of your pressure cooker until it reaches the bottom of your collapsible steamer basket. Add two bay leaves to the water for flavor. Place the seitan sausages in the cooker and lock the lid.

Cook the sausages under pressure for 10 minutes. Then turn off the heat and allow the pressure to come down naturally. (If you don't have a pressure cooker steam the sausages for 30 minutes on top the stove in a pan with a lid. Don't like the sausages sit in the cooking liquid.)

Remove the sausages from the pressure cooker and allow to cool a little so that you can remove the foil without burning your fingers. This should take about 10 minutes.

Put the sausages in a container with a lid and refrigerate until needed. If you are not going to eat them in 4 days wrap them completely in plastic cling wrap and place them in a zippered freezer bag. I have kept these in the freezer for months and they were fine when defrosted.

You can use these as you would any other sausage. I tend to put them into dishes cut into chunks, but you can serve them on a bun with sautéed peppers and onions if you like.

Nutritional Information:

Amount Per Serving
Calories - 167.22
Calories From Fat (5%) - 8

Total Fat - 0.91g
Saturated Fat - 0.12g
Cholesterol - 0mg
Sodium - 251.14mg
Potassium - 71.99mg
Total Carbohydrates - 10.42g
Fiber - 0.56g
Sugar - 0.34g
Protein - 29.77g

Comments:

I use these sausages in Mexican, Italian or Spanish food. The flavor is not so robust that they won’t work in a multitude of cuisines. If you try them you will understand what I mean. If you want them to be more Italian you can swap the chipotle for sun dried tomato and change the cumin to oregano. For Spanish sausages you can add smoked paprika.

Corn, White Bean, Poblano and Zucchini Enchiladas with Pumpkin Seed Salsa

We were in a Mexican food mood tonight. Well, to be more specific I was in a Mexican food mood tonight, since it is difficult to get my husband to express any opinion on what he wants for dinner. He did choose white beans over black beans today but that was the extent of his involvement. Initially I was going to make empanadas tonight, but then I got lazy and dinner turned into enchiladas (sorry about that). Since I have not posted a healthy whole-wheat empanada yet I will do that soon.

I used corn tonight because it is in season and local. The beans were added for fiber and protein. The poblano pepper was a much heat as I thought my elderly parents could tolerate (my husband and I would have liked much more). The zucchini was included to add bulk to the enchilada without a lot of calories. Pumpkin seeds are such a traditional Mexican item they seemed appropriate tonight. You can’t have Mexican food without cilantro … so it went it too. The chia seeds were used for their omega 3 content and because they are a great fat replacer in dressing type applications. Not to mention they are high in omega 3’s which fight inflammation and cancer.

None of the reasons I added items sounds very technical, and it shouldn’t. I cook completely by instinct. I have had many friends ask me why I combine different things or add things and the answer is normally “I have no idea I just wanted to use it”. I think this is what happens when you have cooked for 30 years as I have. I almost always make recipes up as I go along. After years of friends asking me for recipes I decided it made sense to start a blog. It is much easier than emailing recipes to people everyday. My husband was thrilled when I started the blog because he can see what he is having for dinner from work, and it reminds him of things that he really liked so he can ask me to make it again. I hope what you are getting from this is that cooking is more art than science. Once you learn what foods go together and how different things react (like chia seeds, agar, etc.) under various conditions (hot or cold temperatures) the rest of cooking is just playing in the kitchen.

I have one food book that I love and use every week. That book is Culinary Artistry. It is a wonderful book that outlines which foods combine well in terms of flavor. If you don’t have a copy pick it up the next time you are at the bookstore or library and see what it is all about. I have found it to be the most useful book in my kitchen and given the hundreds of books on food and cooking that I have, that is saying something.

Corn, White Bean, Poblano and Zucchini Enchiladas with Pumpkin Seed Salsa
Serves 4 hearty appetites

Enchilada Ingredients:

½ tablespoon of canola oil
1 poblano pepper, stem and seeds removed, finely chopped
1 red onion, finely chopped
2 cups of zucchini, finely chopped
2 ears of corn, kernels removed
1 roasted red pepper, finely chopped
2 cups of white beans, drained
½ teaspoon of kosher salt
½ teaspoon of freshly ground black pepper
½ teaspoon of ancho chili powder
½ teaspoon of oregano, dried
4 whole-wheat roll ups (or tortillas)

Enchilada Sauce Ingredients:

15 ounce can of tomato sauce
½ teaspoon of ancho chili powder, or to taste
1 clove of garlic, grated – optional
½ teaspoon of cumin seed, toasted and ground - optional

Pumpkin Seed and Cilantro Salsa Ingredients:

1 teaspoon of white chia seeds, finely ground
1/4 cup of water, filtered
1 clove of garlic, grated
¼ teaspoon of cumin seed, toasted and ground
1/3 cup of fresh cilantro
juice for ½ lime, or to taste

Cucumber Salad Ingredients:

3 cucumbers, quartered and thinly sliced
1 red bell pepper, cut into bite size strips
½ cup of fresh tomatoes, cut into bite size pieces
4 tablespoons of acid (lime juice, lemon juice, sherry vinegar, or red wine vinegar), or to taste
oregano, to taste
kosher salt, to taste
freshly ground black pepper, to taste
½ cup of fresh cilantro, minced

Directions:

In a heavy bottomed skillet (preferably cast iron) cook the peppers and onions in the canola oil until the pepper skin is blistered and the onion is softened. Add the remaining ingredients and cook until the vegetables have given up their liquid. Allow the mixture to cool so that you can fill the enchiladas without getting burned.

To fill the enchiladas I place the tortilla (or whatever thin flat bread you are using) in the pan I am going to bake in. Next place ¼ of the filling in the flat bread and gently roll the flat bread around the filling with the seam ending on the bottom. Continue until all four flat breads are filled.

Open the can of tomato sauce and add the chili powder and grated garlic (if using) to the can and stir to thoroughly combine. Top the filling enchiladas with the sauce. Sprinkle the top of the sauce with the cumin (if using). Place the baking dish in the oven at 350 for at least 30 minutes. If the to is beginning to brown and the edges of the flat bread are starting to crisp the enchiladas are ready to come out of the oven. If you aren’t certain you can use a thermometer to check the internal temperature (you want at least 180 degrees on the inside).

To make the salsa, add chia seeds to the water in a measuring cup and stir to thoroughly combine. It will take 15 minutes or so for the seeds to absorb all the water and the mixture to get thick. Process the pumpkin seeds in the your food processor until they are completely ground. Add the chia seeds, garlic, cilantro and cumin to the food processor and pulse until everything is homogeneous. Place the pumpkin seed salsa in the refrigerator in the covered dish until needed.

For the cucumber salad, toss the cucumber, tomato and bell pepper with the acid, to taste. Add oregano, salt and pepper to taste and refrigerate until needed. Add the fresh cilantro just before serving.

Place the enchilada on the plate, top with the pumpkin seed salsa and serve the cucumber salad along side.

Nutritional Information:

Amount Per Serving
Calories - 477.46
Calories From Fat (13%) - 63.54

Total Fat - 7.9g
Saturated Fat - 1.22g
Cholesterol- 0mg
Sodium - 1231.21mg
Potassium - 1964.91mg
Total Carbohydrates - 88.67g
Fiber - 21.59g
Sugar - 13.31g
Protein - 27.95g

Comments:

I know this isn’t going to sound right …. but did you see those nutritional stats? I was so psyched by the numbers (that is my finance geekiness coming out a little I fear). The fat percentage was perfect for the Life Over Cancer book (happy dance occurring at my house). Add to that over 21 grams of fiber and almost 28 grams of protein. I am one happy girl let me tell you. How can you not love a meal with those statistics that also tastes great? I know we loved it. Even my opinionated 80year old omnivore parents enjoyed it. We didn’t have any leftovers (not one bite).

Now you all know my favorite kitchen book what is yours? Do you have a favorite cookbook? I would love to know what it is and why you like it.

Cabbage, Mushroom and Tomato Curry over Yellow Rice

Why use cabbage in Indian food? I don’t know; why shouldn’t I include cabbage in Indian food? Cabbage is a member of the cruciferous vegetable family and is thought to fight cancer so I like to cook with it. Since I had made the Indian flat bread I thought I should make an Indian inspired entrée. The cabbage had been in the refrigerator for a few days so it became dinner.

When we go to the farmers’ market on the weekend I tend to buy enough produce for three families, and there are two of us. Needless to say sometimes things aren’t used as fast as I would like. The cabbage and mushrooms were the oldest items in so they needed to be cooked. For you fellow accounting geeks I try to follow the FIFO rule of refrigerator inventory management.

The jalapenos I got at the farmers’ market yesterday were blow your head off hot. I never expect jalapenos to be that hot. I had the same thing happen last year with a jalapeno so now I always test them by rubbing my finger on the cut side and then putting it in my mouth. You know immediately when the peppers are hotter than normal. I think it is the dry weather we have been having the last few weeks that made the peppers so hot. If the jalapenos had their usual level of heat I would have used two or three in this sauce.

I make a few standard curry sauces and mix the vegetables up depending on what I have in the house. This tomato based curry is one of those sauces. The sauce also goes well with beans, potatoes and squash.

Cabbage, Mushroom and Tomato Curry
Serves 6

Ingredients:

1 teaspoon of black mustard seed, toasted
1 teaspoon of cumin seed, toasted
1 teaspoon of coriander seed, toasted
14 ounce can of diced tomatoes
1 jalapeno, stem removed
1 red onion, cut into chunks
1 teaspoon of canola oil
1 teaspoon of turmeric
½ teaspoon of freshly ground black pepper
1 head of red cabbage, shredded
1 cup of almond milk, unsweetened
4 cloves of garlic
½ pound of fresh shitake mushrooms, stems removed
½ cup of cilantro, minced
1 fresh lemon, quartered

Directions:

Grind the mustard, cumin and coriander seed in a spice mill until fine.

Place the tomatoes, jalapeno, and red onion in a blender and process until smooth.

Place the canola oil in a large heave bottomed skilled and over low heat cook the turmeric, and ground spices.

Add the tomato puree and continue to cook for a couple of minutes. Add the sliced cabbage, shitake mushrooms and almond milk and cover the pot and cook over low heat for at least 20 minutes or until the cabbage is tender.

Taste for salt and pepper and correct seasoning before serving. Sprinkle each serving with cilantro and serve with a lemon wedge. The lemon juice makes a big difference in the overall flavor of the dish.

I served this on top of yellow rice with a paratha on the side.

Nutritional Information:

Amount Per Serving
Calories - 85.57
Calories From Fat (16%) - 13.92

Total Fat - 1.61g
Saturated Fat - 0.16g
Cholesterol - 0mg
Sodium - 32.69mg
Potassium - 642.27mg
Total Carbohydrates - 16.42g
Fiber - 6.05g
Sugar - 2.68g
Protein - 3.78g

Pressure Cooked Yellow Rice
Serves 6

Ingredients:

2 cups of brown basmati rice
4 cups of water
1 teaspoon of turmeric
1 teaspoon of canola oil
½ teaspoon of kosher salt
½ teaspoon of freshly ground black pepper

Directions:

Place rice in a wire sieve and rinse well. Place all the ingredients in a pressure cooker. Lock the lid and turn the heat on high. When steam begins to escape lower the heat and cook for 18 minutes. Use the quick release valve to bring the pressure down. Fluff the rice with a fork and serve.

Nutritional information:

Amount Per Serving
Calories - 236.54
Calories From Fat (9%) - 22.06

Total Fat - 2.59g
Saturated Fat - 0.43g
Cholesterol - 0mg
Sodium - 165.94mg
Potassium - 150.56mg
Total Carbohydrates - 47.98g
Fiber - 2.28g
Sugar - 0.54g
Protein - 4.94g

Comments:

This is a reasonably simple Indian inspired dish. It can easily be made after work with a minimum of preparation and intervention. If you prepare this dish in a heavy pan over low heat it only needs to be stirred every ten minutes or so.

This dish makes great leftovers for lunch the next day. Like all cabbage based dishes it reheats well in the microwave. The flavors will improve the next day as seems to happen with most Indian dishes.

If you like more heat you can add cayenne to this dish. Fresh ginger would also be a nice addition. You could include a little mint if you like. I would also make this with potatoes if I weren’t serving paratha and yellow rice tonight.

Braised Vegetables and Garbanzo Beans with Indian Spices over Green Rice

My best friend in college was from India and I have loved Indian food ever since. It is a little scary to think that was almost 30 years ago. Making Indian food to now second nature to me like Italian food.

I go through phases when I cook a lot of Indian food. I was a little concerned that removing the coconut milk from this dish would result in an unsatisfactory end result, but I should not have been worried. The almond milk thickened with cornstarch slurry was a fine substitute for the low fat coconut milk I normally used. This dish came in lower in fat than I expected, but the flavor was still very good.

One of the things I love the most about Indian food is the use of turmeric. The more you learn about the health benefits of turmeric the more you will find yourself looking for ways to incorporate it into your life. Turmeric is very high in antioxidants and is thought to fight cancer in many ways. According to “Anticancer” you need to consume the turmeric with oil and black pepper to get the maximum benefit.

If you are looking for a recipe to introduce your family to Indian flavors this is a nice mild dish to try.

Braised Vegetables and Garbanzo Beans with Indian Spices over Green Rice
Serves 6

Ingredients:

1 cup of garbanzo, cooked until tender (if using canned, use one 14 ounce can)
1 teaspoon of canola oil
1 red onion minced
3 garlic cloves, minced (allow to stand to 10 minutes so allicin develops)
1 inch of fresh ginger, grated
1 teaspoon of turmeric, or to taste
1 teaspoon of cumin seed, or to taste
1 teaspoon of coriander seed, or to taste
1 teaspoon of mustard seed, or to taste
½ teaspoon of fenugreek, optional
½ teaspoon of red pepper flakes, optional but recommended
2 large zucchini, quartered lengthwise and sliced
2 Japanese eggplants, halved lengthwise and sliced
15 ounce can of diced tomatoes
1 cup of almond milk, unsweetened
1 tablespoon of hot crushed peppers (wet hots)
½ jalapeno, finely minced
1 tablespoon of cornstarch, mixed with 2 tablespoons of water to form a slurry
kosher salt, to taste
freshly ground black pepper, to taste

2 cups of brown basmati rice
4 cups of water, filtered
1 teaspoon of canola oil, to keep pressure cooker from foaming
½ teaspoon of kosher salt
½ - 1 cup of fresh cilantro, minced
1 green onion, thinly sliced
½ jalapeno, finely minced

Directions:

Cook the garbanzo beans until tender, and then set aside until needed. If you don’t want to use dried bean substitute one 14-ounce can of garbanzos that you rinsed and drained.

Sauté onion, garlic and ginger in olive oil until tender. Add turmeric, cumin, coriander, mustard seed, fenugreek and red crushed peppers and cook until mustard seed begin to pop. Add the zucchini, eggplant, diced tomatoes, almond milk, hot crushed peppers and tender garbanzo beans and cook over low heat until the vegetables are tender (about 20 minutes).

Meanwhile rinse the brown rice in a fine sieve under running water and then drain. Put drained brown rice and water in a pressure cooker with the oil and lock the lid. Bring the pressure cooker to pressure, then turn down to low (but not so long the steam stops) and cook for 18 minutes. Use the quick release method to bring the temperature down. Fluff the rice with a fork and add in the cilantro, green onion and jalapeno. Note: If you are not using a pressure cooker, begin cooking the rice 45 minutes before dinner (or 25 minutes prior to starting the vegetable braise).

Add the cornstarch slurry to the braised vegetables to thicken the sauce. Taste for seasonings and serve with the green rice and tofu Raita.

Nutritional Information:

Amount Per Serving
Calories - 456.37
Calories From Fat (13%) - 57.85

Total Fat - 6.79g
Saturated Fat - 0.82g
Cholesterol - 0mg
Sodium - 308.48mg
Potassium - 1201.68mg
Total Carbohydrates - 87.45g
Fiber - 15.92g
Sugar - 10.76g
Protein - 15.34g

Comments:

I intentionally reduced the heat level in this dish so that my 80-year-old parents could eat it. If I were making this dish for only my family I would double the jalapeno, pepper flakes and the hot crushed peppers.

Everyone enjoyed this meal tonight including the omnivores that aren’t very familiar with Indian food. I think this is a good Indian inspired dish for someone you are trying to introduce to Indian flavors. The flavors are not very aggressive, but you do get the essence of Indian food.
If you aren’t as concerned with fat as we are you can add a little low fat coconut milk to the sauce, or a few toasted cashews. Both are traditional and would be excellent used here.

Enchiladas with Brown Rice, Lentil and Zucchini

Mexican food was on the agenda today. I felt like something from south of the border today, and needed to make something my 80-year parents wouldn’t think was too “weird” as is sometimes the case with the food I make for weekend dinners. Enchiladas are something that everyone likes so I went with that idea tonight. I prepared the rice and lentils in the morning and made the vegetables later in the day and combined them with the rice and beans and filled them about an hour before serving.

This dish was very popular with the omnivores, much to my surprise since it so clean. But both of my parents had seconds, so I guess you can say this is an omnivore approved vegan recipe.

This dish has plenty of flavor from the herbs and spices. I considered adding a little tofu sour cream topping, but it didn’t need it. I do however think it needs the fresh salsa to make the entire dish a little summery. I did not measure the ingredients for the salsa. I kept adding items to the bowl until I liked the taste. The components are detailed at the bottom of the recipe.

We (my husband and I) thought this recipe was quite good. If we were making it just for ourselves we would have doubled the hot crushed peppers in the recipe. Overall I think this is good recipe if you are making something for a crowd that includes both vegans and omnivores. It is a healthy recipe, yet very filling and substantial.

Enchiladas with Brown Rice, Lentil and Zucchini
Serves 7

Ingredients:

1 cup of brown basmati rice, uncooked
1 cup of brown lentils, uncooked
water necessary to cook rice and lentils
1 teaspoon of canola oil
1 red onion, finely diced
4 cloves of garlic, minced (allow to stand 10 minutes before cooking so that allicin can develop)
3 large zucchini, finely diced
14 ounce can of diced tomatoes
1 tablespoon of hot crushed peppers
2 teaspoons of cumin seed
2 teaspoons of oregano, dried
2 teaspoons of thyme, dried
1 teaspoon of chili powder, ancho or chipotle
1 teaspoon of kosher salt
1 teaspoon of freshly ground black pepper
½ tablespoon of no salt seasoning (Costco brand)
7 whole wheat roll ups/flat breads (Damascus Bakery brand)
14 ounce can of tomato sauce

Directions:

Cook brown rice until done. Also cook lentils until tender. Combine rice and lentils in a bowl large enough to hold the filling. If you plan to cook the rice and lentils ahead (which I do), be certain to choose a bowl with a tight fighting lid. I sometimes make the rice and lentils the day before I plan to make the enchiladas. It extends the baking time (due to the cold) but makes preparation easier the day of baking.

Cook the onion and garlic in the canola oil until soft. Add the remaining ingredients to the onion pan, canned tomatoes through no salt seasoning, and cook until the vegetables are soft.

Preheat the oven to 350 degrees and spray a large baking dish with pan spray and set aside.

When the vegetables are soft combine them with the rice and lentils. Taste for seasoning and adjust as desired. Place 1/7th of the filling into each whole wheat flat bread and roll it up. Put the filled wrap into the baking dish seam side down and continue filling and rolling.

Cover the filled tray of enchiladas with the tomato sauce. I sprinkled a few cumin seeds and chipotle chili powder on top before baking. You are only cooking the enchiladas to heat the filling, since everything is cooked. How long they need in the oven will depend on whether the filling was warm or cold when it went into the oven. I would use a thermometer to test the internal temperature. I pulled mine when it reached 160 degrees.

I served my enchiladas with a fresh salsa of diced tomato, diced cucumber, diced avocado, purslane, hot crushed peppers, grated garlic, wine vinegar, drizzle of canola oil, fresh cilantro, dried oregano, chipotle chili powder, kosher salt, and freshly ground black pepper. You could just as easily add any salsa recipe you like. The important part is the cold crunch this adds to the dish.

Nutritional Information:

Amount Per Serving
Calories - 307.95
Calories From Fat (14%) - 44.08

Total Fat - 5.6g
Saturated Fat - 0.89g
Cholesterol - 0mg
Sodium - 958.07mg
Potassium - 795.47mg
Total Carbohydrates - 55.9g
Fiber - 14.31g
Sugar - 7.35g
Protein - 17.87g

Comments:

This recipe got thumbs up all around. If you like food that is Mexican inspired you will like this dish. The fresh salsa component is important. It cools the dish, but also adds a lot in terms of texture.

Hummus with Roasted Red Pepper, Garlic and Paprika

(pictured: roasted red pepper, garlic and paprika hummus on a Wasa Crisp)

I have been making hummus without added fat for a few years now. Hummus made without additional fat is now what I expect. Sometimes when I buy hummus (yes it does happen occasionally), it tastes too fatty to me.

Adding a lot of flavor is critical if you are making hummus without olive oil or tahini. This hummus gets it flavor from the spices, roasted red peppers and garlic. If you typically add olive oil or tahini to your hummus start reducing the fat by half until you eliminate the fat. It is no different than changing from full fat to skim milk. As you get accustomed to the reduced fat or non fat version it becomes your “new normal”.

We use this hummus as the “glue” to hold grilled or raw vegetables onto wrap sandwiches. It is also good with pita chips or crackers. We also like to dip raw veggies into hummus.

Hummus with Roasted Red Pepper, Garlic and Paprika
Makes 4 cups – serving given in one tablespoon measures

Ingredients:

6 cups of cooked chickpeas
3 roasted red peppers
3 cloves of garlic
1 teaspoon of cumin seed
1 teaspoon of coriander seed
1 teaspoon of paprika (sweet)
1 teaspoon of kosher salt

Directions:

Toss everything in the food processor and puree until completely smooth. Store in an air tight container in the refrigerator until needed.

Nutritional Information:

Calories - 28.39
Calories From Fat (8%) - 2.35

Total Fat - 0.28g
Saturated Fat - 0.03g
Cholesterol - 0mg
Sodium - 96.83mg
Potassium - 48.24mg
Total Carbohydrates - 5.45g
Fiber - 1.11g
Sugar - 0.01g
Protein - 1.17g

Comments:

We eat a lot of hummus in our house. Hummus is one of our go to sources of protein. This hummus comes together quickly by using pressure cooked beans. If you are looking for a flavorful hummus that doesn’t rely on fat for flavor this is a good choice. You can also substitute smoked paprika for the regular sweet paprika for an interesting variation. I normally use smoked paprika but today I felt like I wanted something a little different.

Tofu, Roasted Red Pepper and Cashew Spread

I am always looking for new flavor combinations to try in my tofu and cashew spread. This version is mildly flavored and not particularly hot. I tend to like food that is fierier than this, but sometimes even I need a change.

The roasted red pepper and paprika add a nice amount of vitamin C to the spread. The tofu provides protein, and the cashews add heart healthy fat and body to the spread.

Tofu, Roasted Red Pepper and Cashew Spread
Makes 13 – 2 tablespoon servings

Ingredients:

7 ounces of extra firm tofu, drained and squeezed of water
½ cup of raw cashews
1 roasted red pepper, drained
5 sun dried tomatoes
1/2 teaspoon of paprika
1 garlic clove
¼ teaspoon of cumin seeds
½ teaspoon of kosher salt
¼ teaspoon of hot crushed peppers (wet hots)
freshly ground black pepper, to taste

Directions:

Process all the ingredients in a food processor until it is uniformly smooth and creamy. Refrigerate in a covered container until ready to use.

Nutrition Information:

Amount Per Serving
Calories - 38.64
Calories From Fat (55%) - 21.3

Total Fat - 2.55g
Saturated Fat - 0.37g
Cholesterol - 0mg
Sodium - 90.35mg
Potassium - 86.19mg
Total Carbohydrates - 2.41g
Fiber - 0.47g
Sugar - 0.59g
Protein - 2.38g

Comments:

This is a mild but flavorful tofu spread that makes a great sandwich spread (to hold your vegetables into your sandwich). It is also good on a bagel for breakfast. I also use it like hummus and dip raw vegetables into it. If you are a bit fan of garlic, you can add another clove to this spread. It would add flavor as well as natural antibiotics

Mexican Macaroni and "Cheese"

The weather was rainy and dreary much of the day. I wanted to make something that used a lot of vegetables and had a little heat. Spicy food brings to mind Sicilian or Mexican for me, and today I wanted something that was Mexican inspired.

This is a variation of my nacho cheese sauce that includes pasta, vegetables and beans. Both my husband and I like this sauce. It has a decided Mexican flavor that is remotely “cheesy”.

The different colored vegetables make certain that you get a variety of vitamin and minerals from this dish. Consuming beans, tomatoes, garlic, onions and turmeric have all been linked to a reduction in various cancers.

The overall nutritional values of this recipe are quite good. The calories are reasonable for the portion size, and the fat is quite low and the potassium is high. I also like that the dish includes a good amount of protein.

Mexican Macaroni and “Cheese”
Serves 5

Ingredients:

1 cup of red kidney beans, soaked or quick soaked
4 cups of water

8 ounces of whole wheat pasta
4 quarts of water
1 tablespoon of kosher salt

1 tablespoon of extra virgin olive oil
1 red onion, diced
1 red bell pepper, sliced
1 zucchini, quartered length wise and sliced
1 cup of corn kernels
6 cloves of garlic, minced or grated (allow to stand off the heat 10 minutes to allow allicin to develop)
14 ounce can of diced tomatoes

½ cup of nutritional yeast flakes - to add a cheeselike umami
½ cup of whole wheat or sprouted whole wheat flour
2 cups of water
1 tablespoon of dried onion flakes
¼ teaspoon of turmeric
½ teaspoon of ancho chili powder
½ teaspoon of cumin seed
¾ teaspoon of kosher salt
1 tablespoon of hot crushed peppers (wet hots)

kosher salt, to taste
freshly ground black pepper, to taste

Directions:

Cook the soaked kidney beans in four times the amount of water until soft. I cooked my beans for 30 minutes. Your cooking time will depend partly on the age of the dried beans.

Heat 4 quarts of water in a large pot until it boils. Add the kosher salt and cook the pasta until it is al dente.

Meanwhile cook the vegetables (olive oil through tomatoes) in the olive oil until tender. Be certain to use a large pan with a lid that is big enough to hold the sauce, vegetables and pasta. I used a 14-inch skillet with 3-inch sides that has a lid.

Place the sauce ingredients in a blender (nutritional yeast through hot crushed peppers) and puree until everything is combined.

Add the sauce ingredients to the vegetables and cook until the sauce thickens and the raw flour taste cooks out. This will happen in about 5 minutes.

When the pasta has cooked drain it and add it to the pan with the sauce and vegetables. Taste for salt and pepper and adjust to your taste.

Serve hot. You can add fresh chopped cilantro or parsely, if desired.

Nutritional Information:

Amount Per Serving
Calories - 414.69
Calories From Fat (11%) - 44.33

Total Fat - 5.07g
Saturated Fat - 0.53g
Cholesterol - 0mg
Sodium - 1551.06mg
Potassium - 1374.51mg
Total Carbohydrates - 74.78g
Fiber - 12.94g
Sugar - 8.31g
Protein - 21.33g

Comments:

This is a mild sauce that is suitable for those that aren’t big fans of heat. If I were making this only for my family, I would double the hot crushed peppers and increase the ancho chili powder. The sauce is a nice combination of flavors that also has good depth of flavor from the various ingredients. I like that the dish has protein from the beans and whole grain pasta and that it includes plenty of vegetables.

This pasta reheats well in the microwave if you are looking for something to pack for lunch.

Indian Inspired Pan Roasted Potatoes

Today I was focused on eating for health and wanted to incorporate turmeric into our dinner. When I think of turmeric I tend to cook Indian food. Today I decided to do something that was more “Indian inspired” than authentic.

In order for your body to efficiently process turmeric it needs to be mixed with black pepper and dissolved in oil. This combination is said to stimulate cancer cell death (Anticancer p. 120). Since black pepper and oil are present in almost everything I cook, this was easy to incorporate.

These spices are very flavorful, but are not hot. This same spice combination would be good with other starches like brown rice, or bulgur. I will be using this spice mix to make an Indian “fried” brown rice sometime soon.

Indian Inspired Pan Roasted Potatoes
Makes 4 servings

Ingredients:

2 pounds of red potatoes
1 tablespoon of canola oil
½ teaspoon cumin seed, toasted
½ teaspoon coriander, toasted
½ teaspoon turmeric, toasted
½ teaspoon mustard seed, toasted
½ teaspoon fennel seed, toasted
½ teaspoon black pepper, freshly ground
½ teaspoon kosher salt

Directions:

Scrub the potatoes and pierce with a paring knife to allow steam to escape. Place on a single layer in a microwave safe container and microwave until cooked through. Five minutes was sufficient for me.

Toast seeds and cool. When cool, grind in your spice grinder and set aside.

Cut the potatoes into bite size pieces. Toss the potatoes with the canola oil. Mix the spices with the kosher salt and sprinkle it on the potatoes.

Cook the seasoned potatoes in a heavy bottomed skillet over medium high for about 10 minutes, until they are lightly browned. Serve hot.

Nutritional Information:

Amount Per Serving
Calories - 247.96
Calories From Fat (14%) - 35.83

Total Fat - 4.08g
Saturated Fat - 0.36g
Cholesterol - 0mg
Sodium - 258.66mg
Potassium - 1238.22mg
Total Carbohydrates - 48.83g
Fiber - 5.4g
Sugar - 2.72g
Protein - 5.94g

Comments:

Nice robust flavor but not hot. I think you could safely serve these potatoes to someone that didn’t like spicy food. I think these potatoes would also be nice in a frittata or as the base for a wine vinegar potato salad.

Black Bean Burgers

(pictured: Baked black bean burger fresh out of the oven still on the baking sheet)

Sometimes I want something for dinner like a burger and fries. Since meat burgers are out I make many different versions of bean burgers.

Beans are a fantastically healthy item to add to your diet. They provide low fat protein, help lower cholesterol, and are a good choice for diabetics. The fiber in the beans keeps your blood sugar from spiking after eating. If you have any diabetics in your life these burgers are also great since they don’t contain a lot of fat, which is another thing they should be reducing. The fiber in the beans is also good for reducing your probability of colon cancer.

These burgers are so packed with flavor they may make you forget meat burgers.

Black Bean Burgers
Makes 6 burgers/servings

Ingredients:

1 cup of dried black beans soaked for 6 – 8 hours
1 red onion, diced fine
2 - 3 tablespoons of dry white wine (like Pinot Grigio)
½ tablespoon of kosher salt
½ tablespoon of ancho chili powder
1 tablespoon of hot crushed peppers (wet hots)
1 teaspoon of cumin
1 teaspoon of oregano
½ cup of oatmeal (not instant)
6 tablespoons of vital wheat gluten

Directions:

Drain and rinse soaked black beans. Cover with four inches of water and simmer until tender (approximately 30 minutes, exact time will depend on the age of the beans). Drain cooked beans (reserving a half cup of cooking liquid in case you need to add it to the burger mixture later). Place beans in the food processor.

Preheat your oven to 350 degrees.

Saute onion in white wine until tender. Add softened onions to the food processor with the beans. Add the kosher salt, chili powder, hot crushed peppers, cumin, oregano and oatmeal to the food processor and process until you have an evenly blended mixture. The mixture should still have a little texture from the ingredients, but it should be evenly distributed throughout the burger mixture.

Move the bean mixture to a large mixing bowl and spread the mixture up the sides and bottom of the bowl and sprinkle the vital wheat gluten across the burger mixture. With you hands knead the gluten and bean mixture together. The burger mixture should firm up a little as you knead. It will feel similar to making bread by hand, but with less resistance. The goal is to evenly and thoroughly mix the gluten into the burger mixture. Add a little bean liquid by the tablespoon if the wheat gluten does not fully incorporate into the bean mixture after a few minutes of kneading.

Form the burgers into patties and move to a half sheet pan. Spray the tops and bottoms of burgers with olive or canola oil from a mister (or use a pan spray like Pam). Move the lightly sprayed burgers to another half sheet pan covered with parchment or silpat. You don’t want to spray the burgers while on the silpat as the excess oil can embed in the silpat and ruin the surface (I ruined a silpat with excess oil when making oven fries).

Bake the burgers until they are hot and firm. I flip them after 15 minutes to brown both sides of the burgers. The total cooking time takes 20 minutes in my oven. The exact time will depend on how thick you made your burgers, and your oven.

The cooked burgers can be wrapped and frozen and reheated in a skillet or eaten immediately. My husband likes the crunch the burger gets when it is reheated on the stove with a little olive oil.

These can be served on a bun or not. They are nice with sliced avocado and tomato as a topping.

Nutritional Information:

Amount Per Serving
Calories - 170.39
Calories From Fat (4%)- 7.09

Total Fat - 0.84g
Saturated Fat - 0.16g
Cholesterol - 0mg
Sodium - 253.7mg
Potassium - 522.74mg
Total Carbohydrates - 27.8g
Fiber - 9.19g
Sugar - 0.84g
Protein - 13.53g

Comments:

These burgers are very flavorful. Once you start making your own veggie burgers you won’t buy the premade variety in the store very often. The nice thing about making your own veggie burgers is that you can flavor them any way you like. My husband and I like our food to have a lot of flavor and these burgers are no exception. They may be too spicy for children, but most adults will love them. I like to serve these with roasted sweet potato fries and a salad.

If you are unfamiliar with vital wheat gluten it can typically be found with the specialty flours in the grocery store. It is what gives bread its chewy structure. When you add it to veggie burgers it gives them a meat like chew you can’t get from veggies and starch alone.

If desired you can cook these veggie burgers on the outdoor grill. The addition of the wheat gluten causes the burgers to be more firm than most veggie burgers. If you are going to cook them on the grill I would partially cook them inside in a pan with a little oil to form a skin on the outside so that they don't stick to your grill racks.