Showing posts with label vegan. Show all posts
Showing posts with label vegan. Show all posts

Thursday, February 19, 2015

Roasted Broccoli with Lemon Tahini Sauce

I love steamed broccoli. It was a common veggie at the dinner table of my youth. These days, I love mixing it up! Last night I made roasted broccoli with a lemon tahini sauce.

Tahini is like peanut butter except it is ground sesame seeds instead of peanuts. It has an earthy, nutty delicious flavor. While most folks think of hummus, tahini is delicious in many other dishes as well!

Roasted Broccoli with Lemon Tahini Sauce
  • Non-stick spray
  • 1-2 pounds of fresh broccoli
  • 2 tablespoons olive oil
  • salt and pepper, to taste
  • 1/4 cup tahini
  • 1 large (or two small) lemon, juiced
  • 1/4 teaspoon garlic powder
  • 2-3 tablespoons water
  • salt and pepper 
Optional: whole sesame seeds and/or crushed red pepper to garnish
  1. Preheat oven to 450 degrees and spray a large baking sheet with non-stick spray (or line with parchment paper). 
  2. Wash the broccoli in cold water and remove any leaves and trim off any dry ends. Cut into large florets and place on the prepared baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat. 
  3. Bake for 8 minutes. Remove tray from oven and turn broccoli florets over. Return to the oven and bake 8-10 minutes more, or until broccoli is browned and fork tender. 
  4. While broccoli is roasting, mix tahini, lemon juice, garlic, salt and pepper. Add water until mixture is thin enough to drizzle. 
  5. When broccoli is roasted, drizzle with the tahini sauce and garnish with sesame seeds and/or crushed red pepper, if desired.
My husband and I served this as a side dish to some Aidells chicken sausages and spaghetti squash. We microwaved the spaghetti and tossed with a bit of butter, salt and pepper. The sausages just took a few minutes to brown
in our favorite cast iron skillet!

Monday, September 24, 2012

Black bean and corn veggie burgers

My sister has been raving about this burger recipe and she and her boyfriend (neither of whom are vegetarian) make it often. It is filling and satisfying. I made is for a few friends and it got rave reviews. The original recipe is adapted from from Eat Live Run but I tweaked it to make it my own. 

Black bean and corn super veggie burgers
Makes 8-10 burgers
  • 2 cans black beans, drained and rinsed
  • 2 tablespoons ground flax seeds  mixed with  6 tablespoons water (or substitute two whole eggs)
  • 1 jalapeno, seeded and roughly chopped
  • 1 small onion, roughly chopped
  • 1 tablespoon tomato paste
  • 1/2 cup breadcrumbs (or substitute 1/2 cooked rice for gluten-free option)
  • 2 teaspoons cumin
  • 1 teaspoon salt
  • 1/2 cup corn (fresh or frozen and defrosted)
  • avocado, cheddar cheese and BBQ sauce, for topping
  • olive oil (or canola oil)  for frying burgers
  1. Place jalapeno and onion in a food processor (or high speed blender) and mince finely.
  2. Add one can of beans to the jalapeno/garlic mixture and pulse to combine. Add cumin and salt and pulse until mixture resembles chunky black bean dip.
  3. In a large bowl, mix together the ground flax and water. Let sit for five minutes.
  4. To the large bowl, add the mixture from the food processor and stir in the bread crumbs, tomato paste, corn and remaining black beans.
  5. Heat a little olive oil in a skillet on medium high heat. Form black bean mixture into patties and fry for about 4 minutes per side, until golden and crusty brown.
  6. Serve burgers with avocado slices, cheddar and BBQ.

Use food processor to quickly mince onion and jalapeno
Add one can of black beans and seasonings and pulse food processor
Pulse food processor until black beans are blended, but not quite smooth
In a large mixing bowl, mix ground flax with water and let sit five minutes. Add pureed black bean mixture, whole black beans, bread crumbs and corn and mix well.
Form into patties and cook 4-5 minutes per side
Serve with cheddar, avocado and BBQ (or ketchup, or hot sauce) - I had this salad on the side. Yum!


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Wednesday, July 25, 2012

Dinner tonight: cashew tofu stir fry

Dinner tonight: cashew tofu stir fry 

I am a huge fan of any cookbook written by Mollie Katzen. She has written many and they all have the sense that you're cooking with her in the kitchen; the pages are all hand written, the directions are clear as a bell and she draws pictures and doodles to keep you entertained. The recipes are also delicious!



This cashew stir fry is inspired from a recipe found in The New Enchanted Broccoli Forest. You marinate the tofu in a flavorful sauce and then saute the veggies with the tofu and serve the whole delicious dish over some rice, topped with cashews. To save time, you could marinate the tofu the day before and even cook the rice too. 


1 pound firm tofu, cut into cubes
1/4 cup fresh lemon juice
1/4 cup low-sodium soy sauce
6 tablespoons water
1/4 cup tomato paste
2 tablespoons honey
1 tsp freshly minced ginger
4 medium cloves garlic
black pepper
2 teaspoons peanut oil
8 scallions, minced (whites and greens)
bell peppers, in strips
1 cup julienned carrots
1 pound mushrooms, quartered
1/2 teaspoon salt
1 cup toastes cashew pieces


1. Mix together marinade ingredients; lemon juice through black pepper. Add cubed tofu and let marinate for a few hours or overnight. You can also cook your brown rice the night before.
2. Preheat wok or heavy skillit over high heat. Add peanut oil and veggies. Saute veggies saute for a few minutes. Add tofu and all of themarinade and cook over medium until everything is hot and bubbly; total cooking time is not to exceed ten minutes
3. Serve stir fry over cooked rice and top with cashews
Chopping the veggies!

Marinating the tofu cubes

Saute the veggies

Did you know cooking in cast iron increases the iron content of your food?
Dig in!




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Wednesday, July 11, 2012

Banana "ice-cream"...a low-calorie dessert that actually tastes super!



There are few things more delicious than excellent ice-cream. And with summer's heat, ice-cream is a tempting way to cool off. However, the high number of calories of even a reasonable portion might take you off track from your beach-bod journey. And the whole pint? Don't get me started! What to do?

I was introduced to this ice-cream substitute last summer from my lovely former roommate Kelly. Even though I am a dietitian, I have a huge sweet tooth. When she was telling me about this frozen banana mush as being something worth trying, I had a pretty high level of skepticism. I tried it though and am an official convert; it really is creamy and delicious! This is lovely dessert that tastes like ice-cream but has the calories of one banana. Magic? Pretty much!

What is in a name? In order for the food package to be labeled as ice-cream, it must contain a minimum of 10% milk fat. Fat gives the creamy mouth feel of good ice-cream, but it also bulks up the calories and saturated fat content. Soft serve treats are sometimes lower in fat and calories, but don't have enough fat to be labeled as ice-cream. Search for the work ice-cream on the menu boards and your cone will be melted before you see it; it isn't there!

Banana "ice-cream"

Ingredients
  • 1 frozen banana per person/serving
Optional ingredients and flavors
  • cocoa powder
  • melted chocolate chips
  • cinnamon powder
  • vanilla extract
  • peanut or almond butter

Directions
  1. Peel banana and place in plastic bag or reusable container. Freeze until solid (note: if you're trying to hurry things along, slice the banana. More surface area = faster freezing time).


These slices quickly freeze solid

  • Place frozen banana in food processor and blend until smooth and creamy; this will take a few minutes. Scoop down the sides of the bowl to make sure there aren't any lumps! 
Smooth and creamy "ice-cream"!

  • If you're interested in flavors, add 'em! If not, scoop some into your bowl and enjoy! 
  • Cocoa powder and cinnamon added...yum!
  • If you have left overs, scoop it into a container and store in the freezer. For best results, let the frozen "ice-cream" warm up for a few minutes before serving; this will help it be just as creamy.

Kelly has her own lovely blog called Off The Wall; I'd recommend you check it out! She has great recipes for you to try and love!

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Monday, June 18, 2012

Decadent dip: balsamic black bean hummus

Hummus, that fabulous middle eastern spread made from chickpeas (also known as garbonzo beans) and tahini is a great dip for raw veggies, whole grain crackers and pita as well as a tasty spread on sandwiches and in wraps. My gripe? Dried beans cost pennies while an 8oz tub of prepared hummus can cost three bucks! If you have a food processor, making hummus at home is a snap.

Chickpeas!
This is a twist on the classic version using black beans, and replaces the traditional lemon flavor with balsamic vinegar. Grind the beans and seasonings in the food processor until velvety and smooth and voila! You have a sophisticated appetizer for you and your friends (if you can bring yourself to share!).

Added bonuses? This appeals to vegetarians and vegans, and if you choose gluten-free dippers, you can feed this to your gluten-free friends too. Carnivore approved, as well :) 

This packs well for snacks and picnics on the road without risk of spoilage; there is no meat or dairy to worry about spoiling quickly!

Balsamic Black Bean Hummus

  • 2 16-oz cans of black beans, drained and rinsed (or half of one pound of dried beans, cooked until tender)
  • 3-4 tablespoons of balsamic vinegar
  • 2 tablespoons of olive oil
  • Salt and pepper, to taste

Load up your food processor with black beans

Add balsamic vinegar and olive oil

Pinch of salt and lots of fresh pepper...blend for a full 2-3 minutes or until very smooth

Serve with fresh veggies and whole grain crackers!
 I used dried beans to make this recipe. Total cost for about 16 ounces of dip? Less than a dollar! Woot!


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