Whole Wheat Pasta with Fresh Tomato, Fennel and Sweet Italian Seitan Sausage

When I haven’t planned dinner I frequently make pasta because it is something I had done hundreds if not thousands of times in my life. Quick sauces are very useful when you are short on time. I prefer my fennel completely cooked which is why this went into the pot early. The fresh spinach was included at the end for added nutrition. The raw yellow tomatoes were added for fresh texture and their color.

Whole Wheat Pasta with Fresh Tomato, Fennel and Sweet Italian Seitan Sausage
Serves 5

Ingredients:

13.25 ounce box of Barilla whole grain rotini
½ tablespoon of canola oil
1 yellow onion, sliced thinly
1 fennel bulb, sliced thin
3 cloves of garlic, minced
1 teaspoon of fennel seeds
1 pinch of crushed red pepper flakes
1 teaspoon of kosher salt
½ teaspoon of freshly ground black pepper
8 cups of fresh tomatoes, diced
2 sweet Italian seitan sausages, sliced thinly
8 cups of baby spinach, cleaned and torn in half
3 cups of yellow tomato, diced

Directions:

Cook the pasta according to the package directions. Begin checking the pasta for tenderness two minutes before the package indicates it will be ready. You want to remove the pasta when it is almost cooked and finish it in the sauce so that it absorbs the flavors of the sauce.

While the pasta is cooking make the sauce. Sauté the onion, fennel, garlic, fennel, red pepper, kosher salt and black pepper in the canola oil. Continue cooking, stirring every minute or so, until the onion is soft. Add the fresh tomatoes and seitan sauces and cook to heat through.

When the pasta is ready add it to the sauce and toss to combine. After a minute or two turn off the heat and add the raw spinach and toss it with the pasta. Serve immediately and top with the raw yellow tomatoes.

Nutritional Information:

Amount Per Serving
Calories - 501.54
Calories From Fat (9%) - 46.84

Total Fat - 5.38g
Saturated Fat - 0.31g
Cholesterol - 0mg
Sodium - 629.35mg
Potassium - 1444.11mg
Total Carbohydrates - 92.05g
Fiber - 17.47g
Sugar - 12.11g
Protein - 28.29g

Comments:

This is one of those quick dinners that I rely on when I haven’t planned or spent the day the cooking. The sauce came together while the pasta was cooking. The flavors of this dish are classically southern Italian.

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.

Roasted Tomatoes with Pomegranate Molasses, Sumac and Almonds

Last weekend I made slow roasted tomatoes with balsamic vinegar. Today I wanted to try a couple of variations. First I wanted to roast the tomatoes a little more quickly so I increased the oven temperature by 50%.

We love Middle Eastern food in our house so I wanted to use pomegranate molasses and sumac in this version of the tomatoes. It seems like I am always reaching for the pomegranate molasses and sumac lately. Finally I decided a few slivered almonds would be tasty and in keeping with the Middle Eastern theme.

Roasted Tomatoes with Pomegranate Molasses, Sumac and Almonds
Serves 8

Ingredients:

Approximately 17 Roma tomatoes (enough to fill a half sheet pan)
2 tablespoons of pomegranate molasses
1 tablespoon of pomegranate juice
1 tablespoon of lemon juice
½ teaspoon of sumac powder
¼ teaspoon of kosher salt
1 tablespoon of slivered almonds

Directions:

Preheat your oven to 300 degrees.

Cut the Roma tomatoes in half top to bottom. Remove the stem end and the seed sacs.

Combine the pomegranate molasses, pomegranate juice (to thin the molasses), and lemon juice and whisk to combine.

Use a spoon of put a little of the juice into each tomato. I think I used about a ½ teaspoon per tomato half (so not much really). Next sprinkle the tomatoes with the sumac and kosher salt and put the pan in the oven.

Check the tomatoes in one hour to see if they are a texture you like. I roasted my tomatoes for an hour and fifteen minutes. I sprinkled the almonds onto the tomatoes just before serving so they retained their crunchy texture.

Nutritional information:

Amount Per Serving
Calories - 89.06
Calories From Fat (11%) - 9.75

Total Fat - 1.14g
Saturated Fat - 0.12g
Cholesterol - 0mg
Sodium - 73.26mg
Potassium - 695.7mg
Total Carbohydrates - 19.43g
Fiber - 3.58g
Sugar - 12.43g
Protein - 2.77g

Comments:

If you like Middle Eastern food I think you will really like these tomatoes. The sweet and tart flavor from the pomegranate molasses works well with the tomatoes, lemon juice and sumac. The flavor of these tomatoes is complex and yet familiar. The crunchy almonds are a nice textural variation next to the soft tomatoes. I think this is my new go to tomato side dish for when I am having Middle Eastern food.

Roasted Roma Tomatoes with Sherry Vinegar and Basil

Since we are also having the sweet pomegranate roasted tomatoes I wanted something similar but different for contrast so I decided to use sherry vinegar to see how we liked this by comparison. I made both versions at the same time and held them at room temperature until dinner. My husband and I found it difficult not to sample these prior to dinner. The smell was very inviting.

Roasted Roma Tomatoes with Sherry Vinegar and Basil
Serves 8

Ingredients:

Approximately 17 Roma tomatoes (enough to fill a half sheet pan)
3 tablespoons of sherry vinegar
¼ teaspoon of kosher salt
2 tablespoons of fresh basil, finely chopped

Directions:

Preheat your oven to 300 degrees.

Cut the Roma tomatoes in half top to bottom. Remove the stem end and the seed sacs.

Pour the sherry vinegar into a bowl; it makes it easier to get it evenly into the tomatoes. Use a spoon to put a little of the vinegar into each tomato. I think I used about a ½ teaspoon per tomato half (so not much really). Sprinkle the tomatoes with the kosher salt and put the pan in the oven.

Check the tomatoes in one hour to see if they are a texture you like. I roasted my tomatoes for and hour and fifteen minutes.

When you are ready to serve top the tomatoes with freshly chopped basil.

Nutritional information:

Amount Per Serving
Calories - 55.3
Calories From Fat (9%) - 5.18

Total Fat - 0.62g
Saturated Fat - 0.08g
Cholesterol - 0mg
Sodium - 73.55mg
Potassium - 724.77mg
Total Carbohydrates - 12.27g
Fiber - 3.9g
Sugar - 7.57g
Protein - 2.69g

Comments:

These tomatoes are a little tart from the sherry vinegar but also sweet from the concentrated tomato. Fresh basil took the flavor over the top. These were just as good as the other version of tomatoes I made today but with a different flavor profile. When I asked everyone which tomato version they liked best the response was unanimous, both tomatoes were good and were so different it they couldn’t be compared.

I plan to use the leftover tomatoes for sandwich for the next fews days.

Bulgur, Seitan Brats and Eggplant Tomato Sauce

(pictured: bulgur and brats in sauce with vegan mozzarella grated on top - not yet microwaved to melt the cheese)

This morning I decided to use up leftovers for breakfast. I make things like this often for breakfast and lunch. I wanted to use a brat in breakfast this morning since I wanted to see what the texture would be like if they were simmered rather than crispy. My husband and I both agree that we with prefer the brats simmered. We are discussing trying the brats out on the parents this weekend for dinner to see how they work on omnivores. I don’t know that I am feeling that brave yet, but we will see.

Bulgur, Seitan Brats and Eggplant Tomato Sauce
Serves 2

Ingredients:

½ cup of bulgur, dry
1 ¼ cups of water, filtered
1 pinch of kosher salt
1 seitan beer brat, sliced thin
1 cup of eggplant tomato sauce
vegan mozzarella, to garnish – optional

Directions:

Combine the bulgur, water and kosher salt in the small pan with a lid. Cover the pan and bring to a boil then reduce the heat so that it is simmering. Cook for 10 – 12 minutes (depending on how long it takes to absorb the water). Leave the lid on the pan and turn the heat. Allow the bulgur to stand for 10 minutes so that it will continue to steam.

While the bulgur is steaming make the brat and sauce topping. Slice the brats thinly and add to the tomato sauce. Simmer the brats and tomatoes until heated through.

Top the bulgur with the brats and tomatoes. Garnish with a little shredded vegan mozzarella if desired. The vegan mozzarella will melt on top if your sauce is hot enough (at least 185 degrees). Or you can pop the dish in the microwave for 30 seconds and that works as well.

Nutritional Information (without optional cheese):

Amount Per Serving
Calories - 269.45
Calories From Fat (12%) - 32.59

Total Fat - 3.75g
Saturated Fat - 0.56g
Cholesterol - 0mg
Sodium - 373.63mg
Potassium - 484.69mg
Total Carbohydrates - 40.84g
Fiber - 9.54g
Sugar - 3.98g
Protein - 20.05g

Comments:

The brat texture was quite good simmered in the sauce for a few minutes (about 10). We think the texture of this sausage is closer to real sausage than any other seitan sausage we have tried before. It is still firmer than traditional sausage, but the soaked breadcrumbs do make the texture less firm (which was the point).

In case you are curious I think we have decided on what is for dinner tonight ….crispy baked eggplant slices stuffed with tofu ricotta and pine nuts. This is another dish that has been on my list for a while and since the weather is less than stellar today it is a good day to spend in the kitchen.

Potato, Green Bean, Tomato and Lettuce Salad with Tofu, Tahini, Garlic Dip

This is a good salad for lunch (since it is best cold). It is similar to a salad nicoise, but without the tuna.

Yukon gold potatoes were what I had on hand so I used those. Any waxy potato would work here. Adding the acid (in this case vinegar) to the hot potatoes is something I always do. It adds a lot of flavor without adding unnecessary fat or calories. I used both green and wax beans for color, but all green beans would have been great here too. The reason I used the silken tofu, tahini and garlic dip was because I was out of cucumbers and didn’t think it would last until I got to the store for more. Normally I would serve this salad with lemon vinaigrette. The tofu, tahini, garlic dip worked well as a salad dressing. Both my husband and I thought it worked well enough that we would use it for salad dressing again.

Potato, Green Bean, Tomato and Lettuce Salad with Tofu, Tahini, Garlic Dip
Serves 2

Ingredients:

8 ounces of yukon gold potatoes
1 ½ cups of green beans, cleaned
1 ½ cups of wax beans, cleaned
½ tablespoons of sherry vinegar
6 cups of lettuce, cleaned, dried and torn into bite sized pieces
2 Roma tomatoes cut into bite size pieces
kosher salt and freshly ground black pepper, to taste
6 tablespoons of silken tofu, tahini and garlic dip

Directions:

Microwave the potatoes until just tender and allow to cool so that you can handle them. When they are cool enough to handle, cut them into bite size pieces.

Steam the green beans for 5 minutes. Remove them to a pan that you can spread them out in a single layer to expedite cooling. I don't not immerse my cooked produce in ice water as I believe that some of the vitamins would leach out into the water using that method. Add the potatoes to the beans and sprinkle with the sherry vinegar while they are still warm so they absorb the vinegar. Refrigerate until needed.

Plate the prepared lettuce. Top the lettuce with tomatoes, beans and potatoes. Salt and pepper the salad to taste and finish with a big dollop of tofu, tahini and garlic dip.

Nutritional Information:

Amount Per Serving
Calories - 256.05
Calories From Fat (16%) - 41.07g

Total Fat - 4.76g
Saturated Fat - 0.58g
Cholesterol - 0mg
Sodium - 100.22mg
Potassium - 1605.11mg
Total Carbohydrates - 48.09g
Fiber - 9.91g
Sugar - 8.47g
Protein - 10.83g

Comments:

Sometimes we eat dinner very late, like tonight. I cooked and cooled the beans and potatoes a couple of hours before dinner and held them in the refrigerator until my husband got home from work. This salad made a nice light late dinner.

We had this salad with a slice of whole-wheat flat bread topped with my variation of the braunschweiger from Bryanna Clark Grogan’s website Vegan Feast Kitchen; I will post my variation of the recipe tomorrow. I highly recommend that you try the recipe on Bryanna’s site; the flavor is very nice and makes a good topping for bread with a little Dijon mustard and pickled onions.

Balsamic and Garlic Roasted Tomatoes

(pictured: tomatoes before roasting)

This morning at the farmers’ market we bought a huge amount of tomatoes. I think we have about 50 Roma tomatoes to eat this week. Good thing we like tomatoes. After seeing the recipe Rose posted last week on her blog Dandelion, I knew I needed to make tomatoes this week. I have a few different ideas in mind for how to change the flavors of the roasted tomatoes that I am eager to try. If you are looking for another variation on this theme the veggievixen was also roasting tomatoes this week which you can see here.

This is my standard roasted tomato recipe. I do use my favorite 18-year balsamic from Napa Valley Naturals when I make these tomatoes and I think that makes a huge difference in the final flavor of this dish. That particular vinegar is aged in cherry casks and has a nice fruity sweetness that I love.


(pictured: roasted tomatoes waiting to be eaten)

Balsamic and Garlic Roasted Tomatoes
Serves 4

Ingredients:

6 Roma tomatoes
1 tablespoon of good balsamic vinegar
3 cloves of garlic, finely minced
¼ teaspoon of kosher salt
freshly ground black pepper to taste
6 – 8 fresh basil leaves - optional

Directions:

Preheat the oven to 200 degrees using your convection setting, if available.

Cut the tomatoes in half from stem end down. Use your fingers to remove the seeds and pulp from the interior of the tomatoes (see uncooked photo). Place the tomatoes on a half sheet pan lined with parchment or a silpat silicon baking sheet.

Drizzle each tomato half with a little of the balsamic vinegar. Place some of the minced garlic in each tomato half. Season the tomatoes with salt and pepper.

Cook the tomatoes until they reach the desired level of doneness for you. I roasted mine for three and half hours.

Move the roasted tomatoes to a serving platter. Julienne the basil and sprinkle it over the roasted tomatoes. The tomatoes can be served hot, warm or cold. I think they taste best when room temperature.

Nutritional Information:

Amount Per Serving
Calories - 43.87
Calories From Fat (8%) - 3.58

Total Fat - 0.42g
Saturated Fat - 0.06g
Cholesterol - 0mg
Sodium - 129.02mg
Potassium - 496.39mg
Total Carbohydrates 9.5g
Fiber - 2.53g
Sugar - 5.95g
Protein - 1.97g

Comments:

This very simple dish was everyone’s favorite at dinner this evening (yes, I took a poll). I am always surprised when the simple dishes are the best received.

Potato Rosti and Tomato breakfast

Weekends seem to call for a more decadent breakfast than during the week. Today I thought a potato rosti with dill that was topped with almond feta sounded like a good idea. We both enjoyed this breakfast and it was easy enough to make during the week if you have the almond feta on hand in the freezer.

Dill and onions and things I love to add to potato dishes. If I had tofu sour cream on hand that would have been a natural topper for this dish. However, the almond feta worked well so now I have a different topper to use on my dishes.

Dill has medicinal properties, which come from monoterpenes. Glutathione-S-transferase is a power anti-oxidant that secretes the monoterpenes, which neutralizes free radicals, thereby protecting from cancer. Like many other fresh herbs dill adds not just flavor but antioxidants that fight disease.

Potato Rosti and Tomato breakfast
Serves 2

Ingredients:

2 large Yukon Gold Potatoes, grated (approximately 10 ounces)
½ red onion, grated
2 tablespoons of fresh dill, finely minced
¼ teaspoon of kosher salt
¼ teaspoon of freshly ground black pepper
1 tablespoon of olive oil
4 tablespoon of almond feta
1 orange tomato, but into bite sized pieces
salt and pepper to taste

Directions:

Place the grated potato and onion in a strainer and press out the excess water. Move the potato and onion to a large bowl and add the dill, salt and pepper. Evenly distribute the spices into the potatoes.

Heat a pan with half the olive oil over medium high heat. When the pan is hot add the potato and press down into an even layer. Low the heat to medium and cook for 8 minutes.

Use a thin spatula to loosen the potato rosti from the pan. Slide the rosti on a large plate. Cover the plate with another plate and invert the rosti so the cooked side is up. The cooked side should be evenly brown and crispy.

Add the remaining ½ tablespoon of olive oil to the pan. Slide the rosti back into the pan, uncooked side down, and press it into the pan and cook for another 8 minutes.

Slide the rosti onto a cutting board and cut into wedges. Top with almond feta, salt and pepper to taste and serve with tomatoes on the side.

Nutritional Information:

Amount Per Serving
Calories - 263.16
Calories From Fat (36%) - 93.71

Total Fat - 10.73g
Saturated Fat - 0.9g
Cholesterol - 0mg
Sodium - 343.7mg
Potassium - 1138.48mg
Total Carbohydrates - 39.14g
Fiber - 3.89g
Sugar - 0.28g
Protein - 5.49g

Comments:

If you are looking for a different version of hash browns the dill and almond feta add flavors that aren’t normally found in hash browns but with work well.

This breakfast was surprisingly filling for a few calories. The increase in fat probably made this dish more satisfying.

Middle Eastern Kitchen Sink Salad

We are going out to dinner tonight, and that normally means far more calories and fat than I would like. So, in an attempt to mitigate the damage for lunch today we had a salad. This salad is based on what I had on hand that fit the Middle Eastern theme. It turned out really good.

In traditional fattoush the bread is tossed with the salad, but my husband likes the bread to be crispy. Therefore, I put the bread on the top of the salad instead of inside. This salad was milder in flavor since I didn’t want to head into the heat to get any parsley. The flavors all blended nicely and made a tasty and filling salad.

Middle Eastern Kitchen Sink Salad
Serves 2

Ingredients:

1 teaspoon of olive oil
1 whole wheat flat bread, torn into bite size pieces
8 cups of mesclun greens
2 cups of diced tomatoes (red and orange)
3 tablespoons of lemon dressing for fattoush
1 teaspoon of sumac
4 Moroccan lentil sliders (1 1/3 servings)
4 tablespoons of muhammara

Directions:

In a heavy skillet (something like cast iron) toast the flat bread pieces in the olive oil turning often so they don’t burn. They should be crunchy in less than 5 minutes.

Wash and spin the lettuce dry. Add the tomatoes and salad dressing and toss to evenly coat the vegetables with the dressing. Sprinkle the sumac on the salad and toss to coat evenly.

Microwave the lentil sliders until warm (1 minute in my microwave). Serve the sliders on the side with the muhammara.

Nutritional Information:

Amount Per Serving
Calories - 397.62
Calories From Fat (29%) - 114.94

Total Fat - 13.46g
Saturated Fat - 1.65g
Cholesterol - 0mg
Sodium - 865.03mg
Potassium - 1204.55mg
Total Carbohydrates - 50.52g
Fiber - 23.61g
Sugar - 6.21g
Protein - 25.92g

Comments:

This salad is fairly low in calorie and full of fiber and protein. We both enjoyed this salad and its Middle Eastern flavors.

Fattoush – my way

If you like lemon you will like fattoush. I first had this at a Lebanese restaurant and instantly loved it. The original recipe is high in calories from the olive oil in the dressing. My version of fattoush uses chia seeds to emulsify the dressing with much less fat. I kept the important parts of the salad, the small dice of tomato and cucumber, the lemon juice, sumac and toasted flat bread.

If you are unfamiliar with sumac it is a ground dried berry that has a tart lemony flavor. I buy my sumac on-line from Zamouri Spice.

Fattoush – my way
Serves 2

Ingredients:

1 whole wheat roll up, torn into bite sized pieces
1 teaspoon of olive oil
10 cups of mesclun greens, torn into bite sized pieces
½ cup of fresh parsley, leaves picked
1 cup of red tomatoes, finely diced
1 cup of yellow tomatoes, finely diced
2 cups of cucumbers, finely diced
¼ cup of broccoli sprouts
3 tablespoons of lemon dressing (recipe below)
14 ounces of brined artichokes, cut into bite sized pieces
2 teaspoons of sumac powder

Directions:

Heat the olive oil in a heavy bottomed skilled. Toss the flat bread pieces in the oil and cook over medium heat until the bread is crispy. When crispy turn off the heat and finish the salad.

Put all the vegetables into a large bowl and toss with the dressing. When the vegetables are evenly coated sprinkle with the sumac powder and toss to coat.

Place the salad and top with the crispy flat bread pieces so they stay crispy as long as possible.

Nutritional Information:

Amount Per Serving
Calories - 284.18
Calories From Fat (31%) - 87.75

Total Fat - 10.36g
Saturated Fat - 1.34g
Cholesterol - 0mg
Sodium - 965.78mg
Potassium - 1155.62mg
Total Carbohydrates - 39.64g
Fiber - 15.49g
Sugar - 7.41g
Protein - 15.02g

Lemon Dressing for Fattoush Salad
Makes 12 tablespoons

Ingredients:

2 teaspoons of ground chia seeds
juice and zest of one lemon
2 tablespoons of extra virgin olive oil
3 tablespoons of water
¼ teaspoon of kosher salt
¼ teaspoon of freshly ground black pepper

Directions:

Combine all the ingredients and stir so the chia seeds are evenly distributed. Stir every few minutes while the chia seeds are absorbing the water. The dressing is ready to use in 10 minutes and will hold in the refrigerator for days.

Nutritional Information (per tablespoon):

Amount Per Serving
Calories - 44.62
Calories From Fat (72%) - 32.07

Total Fat - 3.71g
Saturated Fat - 0.46g
Cholesterol - 0mg
Sodium - 40.32mg
Potassium - 15.08mg
Total Carbohydrates - 2.61g
Fiber - 1.87g
Sugar - 0.14g
Protein - 0.77g

Comments:

This salad is light but filling. It is a good salad to have if you are eating late and don’t want a heavy meal to digest before bed. I make this a lot of lunch since I normally always have lettuce, tomato, cucumber, lemon and flat bread in the house. If you like feta, the almond feta would be nice on this salad.

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.

Moroccan Spiced Green and Wax Beans with Tomatoes

This is another dish I made on Saturday that I am delinquent in posting. I like the color combination of the green and yellow beans with the red of the tomatoes. This dish would also be good on a bed of whole-wheat couscous as an entrée. A few slivered almonds on top would also be good for textural variation. The flavor of the dish has a subtle Moroccan background but is still familiar. This may have been my favorite dish from Saturday.

Moroccan Spiced Green and Wax Beans with Tomatoes
Serves 4

Ingredients:

½ tablespoon of canola oil
1 red onion, thinly sliced
1 teaspoon of ras el hanout
½ pound of green beans, cut into bite sized pieces
½ pound of wax beans, cut into bite sized pieces
1 teaspoon of kosher salt

Directions:

Sauté the red onion in the canola oil until lightly caramelized. Add the spice mix and sauté for a minute to develop the flavor and then add the remaining ingredients and stir to combine. Cook the beans until they reach your desired level of doneness. I like my vegetables a little crisp so I cooked mine about 8 minutes.

Serve hot.

Nutritional Information:

Amount Per Serving
Calories - 79.07
Calories From Fat (24%) - 18.89

Total Fat - 2.17g
Saturated Fat - 0.21g
Cholesterol - 0mg
Sodium - 535.93mg
Potassium - 353.67mg
Total Carbohydrates - 14.38g
Fiber - 5.43g
Sugar - 3.4g
Protein - 3.23g

Comments:

These beans are different from standard recipes only due to the spice blend. The flavor is not too assertive, but it makes a noticeable difference. If you are making a Middle Eastern of Moroccan meal this makes a good side dish.

Tomatoes, Basil and Balsamico

Fresh tomatoes are one of my favorite things about summer. I can’t resist combining the different colored tomatoes and adding basil from the yard and my favorite balsamic vinegar. We were lucky enough to find fantastic vinegar from Napa Valley Naturals in California a few years ago that is 18 years old (and reasonably priced). You can order the vinegar by the case, which we have done many times. If you see this vinegar at your local store you should grab a bottle it is much better than the price.

When you combine three wonderful ingredients like vine ripe fresh tomatoes, freshly picked basil and good balsamic there is no way the salad isn’t going to be fabulous. This is one of my favorite summer treats.

Tomatoes, Basil and Balsamico
Serves 4

Ingredients:

3 red tomatoes (Brandywine) cut into 1/8ths
3 orange tomatoes cut into 1/8ths
¼ cup of fresh basil leaves, torn
1/2 tablespoon of good balsamic vinegar
1 pinch of kosher salt
1 pinch of freshly ground black pepper

Directions:

Slice the tomatoes and arrange on the platter. Toss the basil on the tomatoes. Season the tomatoes with salt and pepper and drizzle with balsamic vinegar.

Serve cold or at room temperature.

Nutritional Information:

Amount Per Serving
Calories - 34.44
Calories From Fat (9%) - 3.26

Total Fat - 0.38g
Saturated Fat - 0.05g
Cholesterol - 0mg
Sodium - 111.19mg
Potassium - 429.25mg
Total Carbohydrates - 7.16g
Fiber - 2.06g
Sugar - 2.97g
Protein - 1.97g

Comments:

Tomatoes, basil and balsamic is always a winning combination. This is one of my favorite salads. The 18-year-old basil really makes this dish.

Potato and Seitan Sausage Hash with Collards, Tomatoes and Lemon

Breakfast this morning was a bit of feast since my sweetie is home today. I had not made hash in a while so I thought that sounded like a good idea and one that is man friendly.

I added the seitan sausages to increase the protein in this breakfast. As you will see in the nutritional information this meal is packed with protein (48 grams in the hash alone). I included the turmeric and black pepper for the cancer fighting properties. Onions and garlic were added for flavor as well as nutrition. The lemon zest was included at the end to lift the flavor.

The collard and tomato side dish was added since we needed a few more vegetables in our meal. Collards are a member of the cruciferous family and were added for their cancer fighting properties. Tomatoes were added to the collards since I read that broccoli and tomatoes are healthier together than apart so I assumed this might apply to collards and tomatoes. I added the lemon juice and zest to add a little something extra to the flavor. This flavor combination (collards, tomatoes and lemon) worked really well. This may be my new favorite way to make collards, it is that good.

Potato and Seitan Sausage Hash
Serves 2

Ingredients:

1 tablespoon of canola oil
1 red onion, finely minced
3 seitan sausages, sliced into 1/8 inch half moons
8 ounces of Yukon gold potatoes
4 cloves of garlic, minced (allow to stand 10 minutes so allicin will develop)
½ teaspoon of turmeric
¼ teaspoon of freshly ground black pepper
¼ teaspoon of kosher salt
1 teaspoon of lemon zest - optional

Directions:

Microwave the potatoes for a few minutes to mostly cook them. When they are cool enough to handle cut them into bite size pieces and reserve for later.

Heat half the canola oil in a heavy skillet and sauté the onion until it is soft. Add the sausages and cook for two to three minutes (undisturbed) so they will begin to brown on one side. Add the remaining ingredients (including the oil you didn’t use earlier) and stir to combine the spices evenly throughout the ingredients. Cook (stirring infrequently) for a few minutes to heat everything and get a little brown on the potatoes. If using the lemon zest add it at the end of the process just before serving.

Serve hot.

Nutritional Information:

Amount Per Serving
Calories - 459.48
Calories From Fat (16%) - 75.47

Total Fat - 8.56g
Saturated Fat - 0.73g
Cholesterol - 0mg
Sodium - 622.13mg
Potassium - 932.81mg
Total Carbohydrates - 49.83g
Fiber - 3.99g
Sugar - 0.59g
Protein - 48.53g

Collards, Tomatoes and Lemon
Serves 2

Ingredients:

4 collard leaves, cut in ½’s lengthwise and then thinly sliced
1 large tomato, diced
1 teaspoon of lemon zest
1 tablespoon of lemon juice
1/8 teaspoon of kosher salt

Directions:

Cook the collards and tomatoes over medium heat until the collards wilt (about 3 minutes). Turn off the heat. Add the lemon juice and kosher salt and toss to coat. Grate the fresh lemon zest over the dish when you serve it.

Serve hot.

Nutritional Information:

Amount Per Serving
Calories - 19.94
Calories From Fat (9%) - 1.8

Total Fat - 0.21g
Saturated Fat - 0.03g
Cholesterol - 0mg
Sodium - 124.61mg
Potassium - 201.6mg
Total Carbohydrates - 4.49g
Fiber - 1.6g
Sugar - 2.08g
Protein - 1.08g

Comments:

This was a very tasty and filling breakfast. We both liked the hash and particularly the collards. Next time I will definitely make double the amount of collards. I also think the collards would be great served over a grain (brown rice, millet, or quinoa).

If you are looking for a big hearty man friendly breakfast that packs a lot of protein this is good choice.

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.

Mediterranean Stir Fry

Today I couldn’t get inspired to make something new or different so I cooked from what I had on hand. This Mediterranean inspired stir-fry was what came out of my head tonight.

The dish started with smoked paprika because it is one of my favorites. I will use smoked paprika in almost everything (my husband can attest to this). Since smoked paprika is Spanish I decided to stay with a Mediterranean theme. Chickpeas and the seitan sausage were added for protein. The vegetables (eggplant, tomatoes, and onion) were used because they were here. I included the rosemary and parsley for their cancer fighting properties. Rosemary’s woody fragrance comes from the fatty acids of terpene in the plant, which encourages the cancer cells in tumors to stop reproducing. Parsley contains apigenine, a natural oil that has been shown to prevent angiogenesis (the growth of blood vessels to the tumor). The apigenine from parsley acts similarly to the prescription drugs Avastin and Sutent.

This dinner is quick and tasty, my favorite type of dinner to make.

Mediterranean Stir Fry
Serves 2

Ingredients:

½ tablespoon of canola oil
1 red onion, minced
1 globe eggplant, cut into bite size pieces
1 large red tomato, cut into bite sized pieces
1 large green tomato, cut into bite sized pieces
1 Mexican spiced seitan sausage, cut into bite sized pieces
½ cup of chickpeas, cooked
1 cup of short grain brown rice, cooked (I used yellow rice)
2 teaspoons of smoked paprika
1 teaspoon of fresh rosemary, chopped
¼ cup of fresh parsley, chopped
kosher salt and pepper to taste

Directions:

Heat a large skillet with the canola oil and add the onion, eggplant, tomatoes, and sausage and cook for 5 minutes. Add the remaining ingredients except the parsley and cook until everything is heated through (about 5 minutes on low heat). If the pan gets dry add a little water or dry white wine.

When you are ready to serve add the fresh parsley and stir to evenly distribute throughout the pan. Taste for salt and pepper and adjust before serving. Serve hot.

Nutritional Information:

Amount Per Serving
Calories - 475.64
Calories From Fat (13%) - 63.66

Total Fat - 7.41g
Saturated Fat - 0.62g
Cholesterol - 0mg
Sodium - 331.61mg
Potassium - 1108.16mg
Total Carbohydrates - 85.89g
Fiber - 17.78g
Sugar - 11.25g
Protein - 26.05g

Comments:

This was a nice quick dinner. I had it on the table 15 or 20 minutes after I started and that included time to chop the vegetables. This meal was very filling probably due to the fiber and protein. Even though this wasn't a "planned meal" I was quite happy with how it turned out.

Rice Salad Stuffed Tomatoes

The weather was quite hot and unpleasant today on the East Coast so I decided to have a cold meal for dinner. One farmer at the market this morning had a basket of huge tomatoes that were begging to be stuffed tomatoes. Since I wasn’t turning on the oven I thought putting a cold rice salad would be good, and it was.

The rice salad is very much Mediterranean inspired. I am a bit of an artichoke and caper fiend so they end up in many recipes I make up. If my husband were a fan of olives those would have been in this rice salad. A little olive oil in this salad would also have been good if you aren’t obsessive about your fat intake.

Rice Salad Stuffed Tomatoes
Serves 4

Ingredients:

4 large beefsteak sized tomatoes
1 cup of cold cooked rice (I used short grain brown rice colored with a little turmeric)
14 ounce can of brined artichokes, roughly chopped
2 tablespoons of capers
¼ teaspoon of oregano, dried
1 – 2 tablespoons of sherry vinegar
kosher salt, to taste
freshly ground black pepper, to taste
2 tablespoons of toasted pine nuts, optional

Directions:

Cut a large opening in the top of the tomatoes. Scoop the tomato seeds out with a spoon. Sprinkle the inside of the tomatoes with a little kosher salt and invert the tomato on a tray with a rack to allow some of the excess moisture to release.

Mix the rice salad together (rice, artichokes, capers, oregano, and vinegar). Taste the rice salad for seasoning and adjust as necessary. If you are using the pine nuts add them now and stir them into the salad.

Stuff the salad into the tomato and serve cold.

Nutritional Information (without optional ingredients):

Amount Per Serving
Calories - 151.27
Calories From Fat (8%) - 11.48

Total Fat - 1.4g
Saturated Fat - 0.09g
Cholesterol - 0mg
Sodium - 481.38mg
Potassium - 411.07mg
Total Carbohydrates - 34.19g
Fiber - 4.43g
Sugar - 0.02g
Protein - 4.66g

Comments:

This was a nice refreshing salad. I like the delicacy of the rice salad with the “meatiness” of the tomato flesh. Even without the olive oil this salad had plenty of flavor. It would be beautiful served on a bed of lightly dressed baby spinach leaves. Vegans and omnivores alike enjoyed these tomatoes this evening.

Coffee Rubbed Seitan with Zucchini Salad and Sprouted Flat Bread

Dinner tonight was my vegan take on a traditional protein, vegetable and starch meal. I decided to make a coffee spice rub today and use it on my pressure-cooked seitan cutlets. The spice rub worked well on seitan and imparted a faint coffee taste that no one could identify even after I told them what was in the rub. The spice rub imparted a complex flavor that we enjoyed.

The zucchini salad is a cold counterpoint to the hot seitan cutlets. If you don’t have zucchini, you could use cucumbers instead. Red bell peppers would also be good in this salad if you had them on hand. The flat bread was included to scoop up the salad/salsa.

Coffee Spice Rubbed Seitan Cutlets
Serves 4

Ingredients:

1 teaspoon of espresso powder (or cocoa powder if you prefer)
1 teaspoon of kosher salt
½ teaspoon oregano, dried
½ teaspoon garlic powder
½ teaspoon of paprika
4 pressure-cooked seitan cutlets
pan spray

Directions:

Combine the espresso, salt, oregano, garlic, and paprika and mix to combine. Dust the cutlets with the spice rub on both sides. There will be very little if any spice rub leftover when you are finished.

Heat a heavy skillet and spray it with canola oil (pan spray). Sear the cutlets on both sides. If you find the cutlets are sticking you can add a little water to the pan to encourage them to release. Serve hot.

Nutritional Information:

Amount Per Serving
Calories - 188.77
Calories From Fat (12%) - 21.91

Total Fat - 2.48g
Saturated Fat - 0.24g
Cholesterol - 0mg
Sodium - 860.67mg
Potassium - 351.26mg
Total Carbohydrates - 12.22g
Fiber - 0.93g
Sugar - 0.79g
Protein - 29.92g

Grilled Zucchini Salad with Corn, Tomatoes and Avocado
Serves 4

Ingredients:

2 zucchinis, thinly sliced
2 tomatoes, cut into small dice
1 cup of corn kernels
½ cup of cilantro, minced
½ teaspoon of oregano, dried
1 avocado, cut into small dice
kosher salt, to taste
freshly ground black pepper, to taste

Directions:

Grill the zucchini slices and cool. Cut the zucchini into bite size pieces. Add the tomatoes, corn, cilantro, and oregano to the zucchini and refrigerate until ready to serve.

Add the avocado just before you are ready to serve. Stir to incorporate the avocado. Taste for salt and pepper and season as you desire and serve cold.

Nutritional Information:

Amount Per Serving
Calories - 134.55
Calories From Fat (45%) - 61.12

Total Fat - 7.29g
Saturated Fat - 1.01g
Cholesterol - 0mg
Sodium - 189.69mg
Potassium - 763.02mg
Total Carbohydrates - 17.76g
Fiber - 6.03g
Sugar - 4.96g
Protein - 3.81g

Sprouted Wheat Flat Bread
Serves 8

Ingredients:

2 cups of sprouted wheat flour
1 tablespoon of canola oil
1 teaspoon of kosher salt
¾ cup of water

Directions:

Combine all the ingredients and knead. All the water should be incorporated into the dough. If all your flour does not incorporate add a little water, 1 tablespoon at a time and continue to knead until the flour is fully incorporated.

Wrap the dough completely with plastic wrap and set aside for 30 minutes.

Heat a cast iron pan or griddle with a little oil over medium high heat.

Cut the dough into 8 pieces and roll each piece into a ball the size of a golf ball. Take the ball and flatten it with your fingers to form a disk. Flour your board and rolling pin and roll the dough into a flat disk approximately 8 inches round.

Place the flat bread on the lightly oiled grill and cook until it begins to puff up (this should happen in 3 minutes). If you bread doesn’t puff flip it over and check to see if it is beginning to brown. Cook on the other side and move to a wire rack.

You can hold this bread in a 200-degree oven for an hour if necessary.

To serve cut the bread into triangles like tortilla chips.

If you have any leftover bread it can be sprayed lightly with water and reheated in a foil pouch in a 350-degree oven.

Nutritional Information:

Amount Per Serving
Calories - 105.47
Calories From Fat (40%) - 42.65

Total Fat - 6.75g
Saturated Fat - 0.13g
Cholesterol - 0mg
Sodium - 240.67mg
Potassium - 0.22mg
Total Carbohydrates - 22g
Fiber - 6g
Sugar - 1g
Protein - 4g

Comments:

Tonight’s dinner was more mild and traditional than most I make. The coffee rubbed seitan idea came from a coffee rubbed pork we did in cooking class a few weeks ago. The zucchini salad was something that I tossed together based on what I had in the refrigerator and it turned out really well. The sprouted wheat flat bread is best eaten warm. The bread becomes harder as it cools and is not as good so be sure to serve it straight from the griddle or oven warm.