Mediterranean Eggplant (serves 6)
Mediterranean Eggplant
Will’s maternal Grandmother, Claire, is from Siena. So we have learned there is so much more to Italian cooking than the “Three P’s” (Pasta and Pizza, and Parmesan) A marinara sauce dressed up with fresh herbs, walnuts, raisins, and lemons makes your kitchen smell like the Adriatic coast! Using previously prepared/canned/frozen homemade marinara sauce (or a commercially prepared sauce) makes the prep for this dish a dream. Use long narrow eggplant for an especially fresh and vibrant taste. Dried spices are fine, but if you have access to fresh mint, basil and oregano, you will enjoy this even more. As always, the small amount extra virgin olive oil is used as an Italian condiment, and helps keep the potato from sticking to the pan. The “Parmesan” we use is the “Go Veggie” soy based brand, but strictly speaking it’s not really necessary to the cachet. For best results, pair this with a bold Super Tuscan. ~ Glyn & Will
Ingredients
1 tsp. extra-virgin olive oil (first cold pressed)
4 cups eggplant, peeled and cut into 1/4-inch slices
2 cups Marinara Sauce
1/4 cup walnuts, roughly chopped
1/4 cup raisins
1 lemon, thinly sliced
2 tbsp fresh lemon juice
1 large potato (peeled and thinly sliced)
1 cup cooked rice
1/2 tsp dried dill
1/4 cup shredded basil leaves
2 tbsp fresh chopped oregano
1/4 cup chopped fresh mint
1/2 cup Go Veggie Parmesan Cheese Substitute
Procedure
1 Add the chopped or dried herbs to the marinara sauce.
2 Stir in the lemon juice, walnuts and raisins.
3 Lightly oil the bottom of a 9″ baking pan or casserole with the olive oil.
4 Line the bottom of the pan with the thinly sliced potato. Add salt and pepper to taste
5 Layer half the eggplant on the potato.
6 Evenly spread half the marinara/nut/raisin sauce over the eggplant.
7 Sprinkle the cooked rice evenly over the sauce in the baking pan.
8 Add the remaining half of the eggplant in an even layer.
9 Top with the remaining marinara sauce mixture, spreading evenly.
10 Sprinkle the parmesan substitute evenly over the casserole.
11 Arrange the halved lemon slices around the perimeter of the casserole.
12 Cover and bake for 45 minutes. Remove the cover and cook an additional 15 minutes to brown lightly.
13 Serve with a crisp green salad.
Servings: 6
Yield: One nine inch square casserole
Degree of Difficulty: Easy
Oven Temperature: 375°F
Preparation Time: 15 minutes
Cooking Time: 1 hour
Total Time: 1 hour and 15 minutes
Nutrition Facts
Serving size: 1/6 of a recipe (10.6 ounces).
Recipe Type
Gluten-Free, Main Dish, Stocks and Sauces, Vegan, Vegetables, Vegetarian
Nana’s Sweet & Sour Hot Potato Salad (serves 4)
Some childhood food memories can never be replicated. My mom’s potato salads, baked beans and jelly doughnuts are the first three that come to mind. This hot potato salad was one of her specialties and though she would often add bacon or boiled eggs, this very simple version is the one that I loved best and have tried to reproduce. I use just enough extra-virgin first cold-pressed olive oil to add a bit of depth to the dressing but you can certainly omit it and reduce the calorie count by 30 per serving. It’s also really good the next day, just let it come to room temperature before serving. It would also be great to add a couple of teaspoons of capers! ~ Glyn and Will
3 cups diced potato
1 cup scallions, sliced
1/4 cup apple cider vinegar
1 tbsp. extra-virgin olive oil (first cold pressed) OPTIONAL
1/8 tsp. garlic powder 1/8 tsp salt
1/8 tsp fresh ground black pepper
1/2 tsp. dried dill
1/2 tsp. dried mustard
1 tsp. sugar
Procedure
1 Cut and boil the potatoes (do not peel) until just tender.
2 Meanwhile slice the scallions and set aside.
3 Combine the oil (if using) vinegar, sugar, garlic and herbs to make a dressing.
4 Combine all the ingredients and stir.
5 Let rest 5-10 minutes at room temperature.
Servings: 4
Yield: 3 cups
Degree of Difficulty: Easy
Preparation Time: 25 minutes
Total Time: 25 minutes
Nutrition Facts
Serving size: 1/4 of a recipe (5.9 ounces).
NO OIL
WITH OIL
Recipe Type
Gluten-Free, Salad, Side Dish, Vegan, Vegetables
Raw Corn Salad (serves 6)
Raw Corn Salad
This super-quick salad is bursting with summer flavors. The raw corn is incredibly sweet and crispy and perfectly complements the bell pepper and vidalia onion. Just a splash of balsamic vinegar brings it all together. Makes a great entrance to a cookout. ~ Glyn and Will
3 cups corn (from very fresh ears)
1/2 cup chopped onion
1/2 cups sweet red, yellow or orange bell pepper, chopped (or a combination of colors)
2 tbsp balsamic vinegar
1/4 cup shredded basil leaves
1/8 tsp salt and pepper to taste
Procedure
1 Using a sharp knife remove the kernels of corn from the cob.
2 Finely chop the onion and the sweet red peppers.
3 Shred the basil leaves.
4 Combine all the ingredients in a small mixing bowl.
5 Add the balsamic vinegar, salt and pepper and mix well.
6 Let sit for a few minutes to allow the flavors to meld.
7 Stir again and serve atop fresh salad greens.
Servings: 6
Yield: 3 cups
Degree of Difficulty: Very easy
Preparation Time: 10 minutes
Total Time: 10 minutes
Nutrition Facts
Serving size: 1/6 of a recipe (3.3 ounces).
Recipe Type
Gluten-Free, Salad, Side Dish, Vegan, Vegetables, Vegetarian
Veggie Pot Pie (serves 6)
Veggie Pot Pie
Flaky Crust, Savory Veggies, and lots of Protein make this one dish meal a real treat. Use whatever combination of vegetables or beans you might have on hand, just be sure to cut them into uniform pieces, to use a variety of colors are textures and to allow enough time for the filling to cook all the way through. The pie will be moist but will not produce gravy unless you add a thickened broth to the pie before cooking it. I prefer it moist with the option of adding Tamari at the table. The pie crust is easy and very forgiving. If it tears as you are transferring it to the pie, just moisten your fingertips and repair any tears. Be sure to use a fork to prick the surface to allow steam to escape during baking. Glyn and Will
1 cup russet potatoes
1/2 cup carrot, diced
1/2 cup parsnips
1/2 cup onion chopped
1/4 cup sweet peppers
1/4 tsp garlic powder
1/2 cup corn
1/2 cup green peas
1 cup chopped tomatoes
1/2 cup TSP
1 herb-ox vegetable bouillon cubes 1/2 cup boiling water
1 1/2 cup canned, drained garbanzo beans
1/4 cup nutritional yeast
1 tsp poultry seasoning
1/2 tsp salt
3/4 cup Bob’s Red Mill Gluten Free All Purpose Flour
1/2 cup oat flour
4 tbsp Earth Balance Vegan Margarine
3 tbsp water
Prepare the Filling
1 Dice or chop all the vegetables as directed. Place in a large mixing bowl.
2 Meanwhile, soak the TSP in the hot bouillon for 10 minutes. Cool slightly and add to the vegetables.
3 Drain the chick peas and add to the vegetables.
4 Stir in the nutritional yeast, poultry seasoning, salt and pepper to taste.
5 Pile the mixture into a 9″ deep-dish pie pan.
Prepare the top crust
1 Combine the all purpose flour with the oat flour and the salt.
2 Cut in the Earth Balance Margarine.
3 Add the water by tablespoons until a soft but workable dough is achieved.
4 Form the dough into a ball and place between two sheets of waved paper.
5 Roll the dough to a thin 10″ circle.
6 Remove the top sheet of waxed paper and use the bottom sheet to transfer the crust to the pie pan.
7 Crimp the edge of the crust and use a fork to prick decorative steam holes into the crust.
8 Bake the pie at 425 for 30 minutes. Reduce the heat to 350 and continue cooking for another 30 minutes or until the crust is golden brown.
9 Cool slightly before serving.
Servings: 6
Yield: One 9″ pie
Degree of Difficulty: Moderately difficult
Oven Temperature: 425°F
Preparation Time: 30 minutes
Cooking Time: 1 hour
Total Time: 1 hour and 30 minutes
Nutrition Facts
Serving size: 1/6 of a recipe (9.3 ounces).
Recipe Type
Gluten-Free, Main Dish, Vegan, Vegetables
Will’s Barbecued Tempeh Steaks
Will’s Barbecued Tempeh Steaks
We have discovered that, for us, an important aid to maintaining the vegan lifestyle is to have a variety of textures as well as flavors from day to day, and occasionally something a bit more toothsome is appreciated. But there are several things we try to be very careful about in creating this variety. Chief among them are: * Never add sugar to compensate for less fat * Always allow a vegan dish to stand on its own, and do not try to imitate meat in any way These tempeh “steaks” have a solid, chewy texture, but they taste like barbequed tempeh and do not try to imitate beef or chicken. The result is a vegan meal that works in its own way, has a dramatic nutty texture, and is something you can sink your (admittedly herbivore) teeth into. We complimented the tempeh steaks with a raw corn salad, and enjoyed it outdoors in the gazebo with a nice red table wine. A great outdoor meal for the start of summer! ~ Will & Glyn
For the Marinade and Tempeh:
1 tbsp molasses
1 tbsp catsup
2 tbsp nutritional yeast
1 tbsp mustard
1/4 tsp salt
1/4 tsp crushed red pepper
1/4 tsp garlic powder 1 tbsp apple cider vinegar
8 oz tempeh
For the Sauted Onions
1 large onion, sliced
1 clove garlic, minced
1 tbsp extra virgin olive-oil, first cold pressed
1/4 tsp dried dillweed
Procedure
1 24 hours in advance:
2 Combine the first 8 ingredients to make the marinade
3 Cut the tempeh into two equal 4 oz pieces, and score with a knife on both sides
4 Place the two tempeh pieces in a plastic bag, add the marinade, and refrigerate until the next day.
5 Cooking:
6 Saute the onions, garlic, and dill in 1 tbsp of Olive Oil, stirring often to thoroughly brown but not burn.
7 Keep warm
8 Heat 1 tbsp of olive oil over medium high heat, and add the marinated tempeh steaks
9 Fry the tempeh steaks, turning several times, until golden brown and heated through
10 Plate the tempeh steaks and cover with the onions, serve immediately
Servings: 2
Degree of Difficulty: Easy
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Inactive Time: 24 hours
Total Time: 24 hours and 25 minutes
Nutrition Facts
Serving size: 1/2 of a recipe (8.6 ounces).
Recipe Type
Gluten-Free, Grains, Main Dish, Vegan
Polenta with Mushroom and Chickpea Ragu (serves 4)
Polenta with Mushroom Ragu
Combine two or more types of mushrooms with chickpeas, sun-dried tomatoes and Mediterranean spices for a savory Mushroom Ragu served atop creamy polenta. A crisp green salad complements the meal perfectly. If you use a dry pan to sauté the vegetables, reduce the calorie count per serving by 10 calories and by 1 gram of fat. Glyn and Will
For the Ragu
1 cup chopped onion
1 tsp. minced garlic
8 oz. sliced mushrooms (I used a combination of shitake and crimini)
1 tsp. extra virgin olive-oil, first cold pressed
1 1/2 cups rinsed, canned chickpeas
4 sun-dried tomato halves
6 oz water
1 herb-ox vegetable bouillon cubes
1/8 tsp crushed red pepper
1/4 tsp salt
1/2 tsp dried basil
1/2 tsp. dried oregano 1/2 tsp dried mint
1/4 tsp dried dill
1/4 cup fresh lemon juice
peel from 1/2 lemon
For the Polenta
1 cup Bob’s Red Mill Polenta Corn Grits
3 cups water
1/4 cup nutritional yeast
For the Cremolata Topping
2 tbsp. grated lemon peel
1/4 cup fresh mint (chopped)
1/4 cup fresh basil leaves, chopped
Procedure
1 Saute the onions, garlic and mushrooms in the extra virgin olive oil (or in a dry pan).
2 Stir in the vegetable bouillon and water.
3 Cut the sun-dried tomatoes in strips and add to the skillet.
4 Add the chickpeas and dried spices.
5 Reduce heat, stir in the lemon juice and simmer at lowest temp for one hour or more.
6 Prepare the polenta according to the package instructions (or by combining the one cup of polenta and 1/2 tsp salt with three cups boiling water and very carefully stirring continuously cook until it thickens to the desired consistency.
7 Stir the nutritional yeast into the polenta.
8 Serve the mushroom topping over the polenta.
9 Combine the lemon peel, mint, and basil. Chop fine and sprinkle over the dish.
Servings: 4
Degree of Difficulty: Moderately difficult
Preparation Time: 30 minutes
Cooking Time: 1 hour
Total Time: 1 hour and 30 minutes
Nutrition Facts
Serving size: 1/4 of a recipe (17.1 ounces).
Recipe Type
Gluten-Free, Grains, Main Dish, Vegan, Vegetables
Baked Potatoes with Mushroom-Broccoli Topping (Serves 3)
Baked Potatoes with Mushroom-Broccoli Topping
Sometimes you just need a recipe that serves 3…or one that serves two with lunch for one the next day. This is it! The addition of hummus creates a creamy sauce for the crisp sautéed vegetables and eliminates the need for any “butter” on the potatoes. This dish is low is rich and satisfying, high in protein and has only 350 calories per main course serving. It is also easily prepared in less than 45 minutes. If you use extra virgin olive oil, be sure it is first cold pressed (non-hydrogenated). You may also of course, eliminate the oil altogether. In that case, subtract 40 calories and 4.5 grams of fat from each serving. ~ Glyn and Will
Ingredients
3 potatoes baked
1/2 cup TSP
2 herb-ox vegetable bouillon cubes
1 1/2 cup water
1 cup sweet pepper rings
1 cup broccoli florets, cut into small pieces
1 cup sliced mushrooms 1/4 cup diced onion
1 tsp minced garlic
2 tsp. extra-virgin olive oil (first cold pressed)
2 tsp tamari
1/4 cup prepared hummus
1/8 tsp salt and pepper (to taste)
Procedure
1 Cook the potatoes (microwave or conventional oven).
2 Reconstitute the TSP and the bouillon cube in 1/2 cup boiling water for 10-15 minutes. Drain
3 Sauté the onions, pepper, garlic, mushrooms and broccoli in the olive oil until crisp tender.
4 Add the drained, seasoned TSP.
5 Add the tamari and the hummus. Adjust the seasoning
6 Serve the vegetables over the potatoes.
Servings: 3
Degree of Difficulty: Easy
Preparation Time: 20 minutes
Cooking Time: 15 minutes
Total Time: 35 minutes
Nutrition Facts
Serving size: 1/3 of a recipe (16.5 ounces).
Recipe Type
Gluten-Free, Main Dish, Potatoes, Pasta, and Grains, Vegan, Vegetables
Rhubarb Muffins (Makes 12)
Rhubarb Muffins
Use your favorite type of sweetener or sugar but be sure to add the calories and carbs to the totals in the nutrition column. These muffins are intended as a tea bread, but would also be lovely for breakfast or brunch. Depending on your tolerance for sugars and your preferences for the degree of sweetness you may wish to use sugar, rice syrup, or molasses. We do best with Truvia or Splenda because we both have to be very careful about eating sugar. It triggers wicked headaches! ~ Glyn and Will
Ingredients:
1 cup organic oat flour
2 tbsp ground flaxseed
1 cup oatmeal
1 tbsp. baking powder (aluminum free)
1/2 tsp salt
1/3 cup vegan margarine (Earth Balance)
1/2 cup unsweetened applesauce 1/2 cup organic unsweetened soy milk
1 cup diced rhubarb
1 tbsp Truvia sweetener (or up to one cup sugar — but the calories are computed with Truvia)
Procedure
1 Combine all the dry ingredients and stir well.
2 Cut in the margarine.
3 Add the soy milk and the apple stirring to combine.
4 Gently stir in the rhubarb.
5 Spoon into paper muffin cups and bake at 400° for 25 minutes.
6 Cool on racks before serving.
Servings: 12
Yield: 12
Degree of Difficulty: Easy
Oven Temperature: 400°F
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Nutrition Facts
Serving size: 1/12 of a recipe (1.7 ounces).
Recipe Type
Bread, Breakfast, Brunch, Dessert, Fruits, Gluten-Free, Vegan
Adzuki, Sesame Rice Balls with Kale and Shitake Mushrooms (makes 6)
Adzuki, Sesame Rice Balls with Kale and Shitake Mushrooms
Make the beans in advance and have them on hand for this and other dishes. The rice/bean mixture is savory and the sesame seeds add crunch and visual interest, while the kale and mushrooms are a great visual and nutritional balance. Serve this oil free dinner with Tamari Sauce and Pickled Ginger. ~ Glyn and Will
Ingredients
3/4 cup white rice uncooked
1 1/2 cups water
1/4 tsp salt
1 cup cooked adzuki beans
1/4 cup nutritional yeast
1/4 tsp garlic powder
1/2 tsp ground ginger 1 tbsp. tamari
1 tsp. molasses
1 scallions, sliced thin crosswise
1/2 cup sesame seeds (mixture of black and white)
12 cups kale, trimmed and sliced
4 oz mushrooms sliced (shitake if possible)
Procedure
1 Cook the rice and set aside to cool while you prepare the beans.
2 Add the garlic, ginger, salt, tamari, molasses and green onion to the beans.
3 Combine the beans and rice and stir in the nutritional yeast.
4 Form the mixture into six tennis ball sized rounds.
5 Roll each ball in the sesame seeds to cover.
6 Bake at 400 for 30 minutes to heat through and to crisp the sesame seeds
7 While the rice balls cook, prepare the kale and mushrooms.
8 Cook the kale and mushrooms together in 1-2 cups of water or vegetable broth.
9 Cook until most of the water evaporates.
10 Serve the rice balls on top of the kale and mushrooms.
11 Accompany with pickled ginger and additional tamari sauce.
Servings: 6
Degree of Difficulty: Moderately difficult
Oven Temperature: 400°F
Preparation Time: 30 minutes
Cooking Time: 30 minutes
Total Time: 1 hour
Nutrition Facts
Serving size: 1/6 of a recipe (10.5 ounces).
Recipe Type
Grains, Main Dish, Vegan
Jalapeno Corn Cakes (makes 4)
Jalapeno Corn Cakes
These cakes are hot and spicy just as they are, but to raise the heat factor even more, serve them with a bit of Jalapeno jelly. The recipe will certainly work with thawed frozen corn (not canned) but is at its very best when fresh corn is in season. Great all by themselves for brunch or as part of a larger meal with beans and a salad. ~ Glyn and Will.
1/2 cup fresh or frozen (thawed) corn
1 tbsp. pickled jalapeno pepper, chopped
1/2 cup gluten-free all purpose flour
1/2 cup cornmeal (organic)
2 tbsp. ground flaxseed 1 tsp. baking powder (aluminum free)
1/4 tsp salt
1/2 cup soy milk
1/2 cup water
Procedure
1 Combine the dry ingredients and mix well.
2 Add the soy milk, and enough water to make a batter.
3 Stir in the corn.
4 Cook on a non-stick grill set at 375 until golden brown on both sides.
5 Serve dusted with a bit of cumin and (optional) jalapeno jelly or (optional) Earth Balance Buttery Spread
Servings: 2
Yield: Four 4″ cakes
Degree of Difficulty: Easy
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
Nutrition Facts
Serving size: 1/2 of a recipe (8.7 ounces).
Recipe Type
Bread, Breakfast, Brunch, Gluten-Free, Vegan
Penne Rigate with Tomatoes, Peas and Pine Nuts
Penne Rigate with Tomatoes, Peas and Pine Nuts
A quick, but hearty and oil-free pasta main dish, this highlights the freshest produce you can find — roma tomatoes, shallots, garlic, basil and oregano. Our herbs come from the kitchen garden at the back door, but most markets carry fresh herbs these days. If you can’t find those, don’t worry, this also works very well with dried herbs. The nutritional yeast boosts the protein content (14 grams/serving) and complements the flavor of the dry wine or vermouth. We use organic BioNature penne because it’s gluten-free and its taste and texture are the closest we have found to traditional semolina pastas. Enjoy! ~ Glyn and Will
1/4 cup shallot or diced onion
1 tsp minced garlic
2 tbsp. pine nuts
1 1/2 cups diced tomatoes
1/4 cup fresh basil chopped
2 tbsp oregano leaves
2 tbsp. nutritional yeast (2tbsp.)
1/4 cup dry white wine
1/2 cup frozen peas
4 oz. gluten-free penne rigate
Procedure
1 Put a pot of salted water on to boil for the penne and peas.
2 In a dry pan set at medium high, cook the shallots (onion) garlic and pine nuts together until the vegetables wilt and the pine nuts begin to toast.
3 Add the salt, red pepper, tomatoes and herbs and cook for 3-5 minutes.
4 Stir in the nutritional yeast and the wine and bring to a simmer.
5 Lower heat to the barest simmer and continue to cook while the pasta boils.
6 Cook the penne according to package instructions. During the last two minutes of cooking, add the peas.
7 Drain the peas and pasta, add the sauce and stir to mix well.
8 Serve in warmed pasta bowls or plates and garnish with fresh basil leaves.
Servings: 2
Degree of Difficulty: Easy
Preparation Time: 5 minutes
Cooking Time: 30 minutes
Total Time: 35 minutes
Nutrition Facts
Serving size: 1/2 of a recipe (10.9 ounces).
Scottish Oat Cakes
Scottish Oat Cakes
Between us, Will and I have over a century of experience as cooks and bakers, but we have to admit that vegan-gluten-free-low-sugar baking is the biggest challenge we have yet encountered. Commercially prepared gluten-breads are generally loaded with sugar with the consistency of ash, and anything palatable contains egg or dairy. So, I have been tweaking (with various degrees of success) my pre-gluten-intolerant recipes for breads. Today, however, was an unqualified success! These oatcakes taste just like the ones we have enjoyed on each of our numerous trips to Scotland. They are crisp, light, and have a very pleasantly nutty taste (thanks to the hemp seed). They will be a great addition to our afternoon tea (or, with a wee dram – Will) , especially if served with a bit of unsweetened fruit spread. They are listed as easy to prepare, and they are — just be aware that you will be working with a relatively stiff dough and that you may need a bit of patience to get it rolled thinly enough. Note: These are not a snack food! But if you eat them as one of four or five smaller meals in a day, they won’t break the bank, and they will provide you with far more protein than the equivalent calories’ worth of corn chips or commercially prepared crackers! ~ Glyn and Will
1 1/2 cups old-fashioned oats
1/2 cup oat flour
1/2 cup oat flour
1/2 cup hemp seed 1/4 tsp. salt
1/4 tsp baking powder
5 tbsp vegan margarine
1/2 cup soy milk
Procedure
1 Preheat the oven to 425°
2 Combine the dry ingredients and mix well with a fork, breaking up any lumps.
3 Cut in the margarine.
4 Add the soy milk and mix thoroughly to produce a fairly stiff dough.
5 Roll the dough between sheets of waxed paper to 1/4″ thickness.
6 Cut into rounds and transfer to a baking sheet lined with parchment paper.
7 Gather up the dough scraps and roll and cut again.
8 Bake for 12 minutes or until the edges are golden.
9 Cool on racks.
Servings: 12
Yield: 24 crackers
Degree of Difficulty: Easy
Oven Temperature: 425°F
Preparation Time: 10 minutes
Cooking Time: 12 minutes
Total Time: 22 minutes
Nutrition Facts
Serving size: 1/12 of a recipe (1.9 ounces).
Recipe Type
Bread, Breakfast, Brunch, Gluten-Free, Grains, Vegan
Recipe Tips
Roll the dough as evenly as possible so that the crackers will cook at a uniform rate. Watch for those that brown too quickly and remove from the oven
Black Bean and Pepper Quesasdillas
Black Bean and Pepper Quesasdillas
Who says you can’t have a fabulous gluten-free, vegan quesadilla? Not me! We found Food For Life brown rice tortillas at Whole Foods today and made our own version of quesadillas for dinner tonight. Use canned beans, but everything is fresh and very lightly cooked. And if you really want cheese or sour cream, there are non-dairy sources for those out there. But we decided that these didn’t need anything other than the guacamole we made while the onions and peppers were cooking. Even your omnivorous friends will love these. ~ Glyn and Will
1.5 cups black beans, rinsed and drained
1/4 cup grated carrot
1 cup sliced bell peppers
1/2 cup sliced onion
1 clove garlic, chopped
1 tsp. olive oil
1/4 cup diced tomato
1/2 cup corn, sweet, yellow, raw
1/2 cup chopped cilantro 4 brown rice tortillas
1/2 tsp cumin
1/2 tsp dried orange rind
1/2 tsp chipotle chili powder
1/4 tsp. crushed red pepper
1/8 tsp garlic powder
1/8 tsp salt
1/4 cup water
Procedure
1 Combine the black beans with the spices in the blender and puree.
2 Saute the onions, garlic, and peppers in the oil.
3 Cut the corn from the cob.
4 Spread1/4 of the black beans on each of the two tortillas.
5 Add half the corn, carrots, and cooked onions to each tortilla.
6 Add half the tomatoes and cilantro to each tortilla.
7 Spread the remainder of the black bean puree on the two remaining tortillas, then place them on top of the other tortillas.
8 Press down to seal and to evenly spread the filling.
9 Heat a lightly oiled griddle to medium high. Grill the quesadillas for 3-4 minutes per side.
10 Remove from the heat, cut into quarters and serve with Guacamole.
Servings: 4
Yield: two 8″ quesadillas
Degree of Difficulty: Very easy
Preparation Time: 15 minutes
Cooking Time: 10 minutes
Total Time: 25 minutes
Nutrition Facts
Serving size: 1/4 of a recipe (7.7 ounces).
Curried Quinoa-Stuffed Peppers in Coconut Milk (serves 4)
Curried Quinoa Stuffed Peppers in Coconut Milk
If you enjoy the colors, textures and aromas of preparing Indian cooking as much as you enjoy consuming it, you will adore this dish! It is bright, savory, aromatic and toothsome all at once and packs a healthy dose of protein and antioxidant as well. All for just 313 calories per serving. The filling is enough to stuff 8 long, sweet peppers, but if you are only cooking for two, the filling keeps well and is useful for making tacos or as the base for a main dish salad. Note: For a cooling touch of sweetness, top with a dollop of coconut yogurt. ~ Glyn and Will
1/2 cup Quinoa
1 cup Water
1 cube herb-ox vegetable bouillon cubes
1/2 cup finely diced red bell pepper
1/2 cup finely diced yellow bell pepper
1/2 cup finely diced onion
1 tsp. finely minced garlic
1 tbsp. olive oil
1 cup cooked drained black beans
8 long thin bell peppers (any colors) 1/2 cup packed cilantro leaves (finely chopped)
1/2 tsp. cumin
1/4 tsp. cinnamon
1/2 tsp. salt
1 tsp. curry powder
1 tsp. turmeric
1/8 tsp. crushed red pepper
6 fresh basil leaves, chopped
1 oz dried unsweetened coconut
4 oz. light coconut milk
Procedure
1 Preheat the oven to 350°
2 Cook the quinoa in the water and bouillon cube according to package instuctions.
3 Meanwhile, slit each of the peppers along one side of the length and blanch in boiling water for 3-4 minutes.
4 Remove the peppers and rinse each one under cold water, carefully opening to remove the seeds without tearing.
5 Sauté the onion, peppers, and garlic in the olive oil.
6 Combine the sautéed vegetables in a mixing bowl with the black beans, quinoa, spices and half the cilantro and coconut
7 Pour the coconut milk into the bottom of an open casserole, reserving 2 tablespoons.
8 Carefully stuff the peppers and arrange on the coconut milk in the casserole.
9 Pour a bit of the reserved coconut milk over each pepper to moisten.
10 Scatter the remaining coconut over the peppers and into the coconut milk.
11 Sprinkle a bit of the reserved cilantro over the peppers and into the coconut milk.
12 Bake for 30 minutes.
13 Chop the basil leaves and combine with the remaining cilantro as a garnish for the completed dish.
Servings: 4
Yield: Eight Stuffed Peppers
Degree of Difficulty: Moderately difficult
Oven Temperature: 350°F
Preparation Time: 30 minutes
Cooking Time: 30 minutes
Total Time: 1 hour
Nutrition Facts
Serving size: 1/4 of a recipe (18.4 ounces).
Recipe Type
Gluten-Free, Grains, Main Dish, Vegan
Tofu Scramble (serves 4)
With a whopping 15 grams of protein per serving you will be able to answer anyone who asks, “but where do vegans get protein?” The calorie count is low a well, coming in under 200 calories per serving. This dish is also rich in vitamins and minerals, especially iron, and B vitamins. Add color to your plate with sliced tomatoes and complete your meal with a bowl of summer berries topped with coconut or soy yogurt. Bon Appetit! ~ Glyn
14 oz extra-firm tofu
1 tsp. ground turmeric
1/4 tsp. pepper
1/4 cup bell pepper, chopped
1/8 tsp onion powder
2 tsp tamari
2 tbsp nutritional yeast
1/4 tsp garlic powder
1/2 tsp ground ginger
1 tsp. curry powder 3 cups swiss chard
1 cup chopped mushrooms
1/4 cup chopped onion
2 tsp coconut oil
1 oz. chopped cashew
1/4 cup chopped cilantro
1 tbsp shredded coconut
Additional Tamari and Thai Garlic Chili Sauce as desired.
Procedure
1 Combine the first ten ingredients. Mix with a fork breaking up any chunks.
2 Cover and refrigerate 8 hours or overnight.
3 Rinse the chard and remove the stems. Stack the leaves and cut into 1″ strips.
4 Saute the chopped onion and the mushrooms in the oil.
5 Stir in the chard and cook, stirring occasionally until the chard wilts and shrinks (about 5 minutes)
6 Stir in the seasoned tofu and cook until heated through.
7 Top with the chopped nuts, grated coconut, and the cilantro.
Servings: 4
Degree of Difficulty: Easy
Preparation Time: 30 minutes
Cooking Time: 15 minutes
Inactive Time: 8 hours
Total Time: 8 hours and 45 minutes
Nutrition Facts
Serving size: 1/4 of a recipe (6.9 ounces).
Chili Bean and Rice Bake (serves 4)
This is a very easy one dish meal for those days when you need to be out till dinnertime and can leave a casserole in the oven on a delay bake cycle. A two-cup serving is only 328 calories and provides 15 grams of protein and only 5 grams of fat. Serve with a tossed salad for a complete and healthy meal! ~ Glyn and Will
2 cups Marinara Sauce
10 oz. Diced tomatoes with green chilis
2 cups drained rinsed canned kidney beans
1 packet Goya Sazon
1 tsp ground cumin 1 cup white rice uncooked
2 tbsp. raisins
2 tbsp sunflower seeds
2 cup water
1/4 cup textured soy protein (2 tbsp.)
Procedure
1 Preheat the oven to 325.
2 Combine all the ingredients in a covered, heavy casserole.
3 Bake for one hour.
4 Serve topped with salsa and a tossed salad.
Servings: 4
Yield: 8 cups
Degree of Difficulty: Very easy
Oven Temperature: 350°F
Preparation Time: 5 minutes
Cooking Time: 1 hour
Total Time: 1 hour and 5 minutes
Nutrition Facts
Serving size: 1/4 of a recipe (26.4 ounces).
Herbed Tofu Stuffed Portabella Caps (serves 4)
The preparation time does not include marinating the tofu, but that can be done earlier, or you can use leftovers. This is a savory dish with a spicy-hot creamy filling and lots of umami flavors. Serve with something bright, colorful and crunchy like a radish, beet and asparagus salad.
4 portabella mushrooms
2 tsp. sesame oil
6 oz Marinated Tofu (1/2 recipe)
1/4 cup nutritional yeast
1/4 cup diced sweet peppers
1/4 cup diced onion
1 tsp. minced garlic
1/4 cup basil leaves (shredded) 1 tsp garlic chili sauce
1 oz cashew nuts, chopped
1 cup spinach, cooked & chopped (squeezed dry)
1/2 tsp sesame seeds
1/4 cup sliced green onions (scallions) for garnish
1/4 cup coarsely chopped cilantro
2 tsp. Tamari
Procedure
1 Remove the stems from the mushrooms and reserve for another use.
2 Brush the outside of the mushroom cap with sesame oil.
3 Place the tofu in a food processor
4 Add the yeast, onion, garlic, pepper, chili sauce and basil strips to the bowl of the processor.
5 Add the spinach and the chopped cashews.
6 Add salt and red pepper to taste.
7 Process until a moderately smooth consistency is achieved
8 Fill the caps with the mixture and sprinkle with the sesame seeds.
9 Bake for 30 minutes on a lightly oiled baking sheet.
10 Garnish with the green onions and cilantro.
Servings: 4
Degree of Difficulty: Moderately difficult
Oven Temperature: 375°F
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Nutrition Facts
Lentil Salisbury Steaks with Mushroom Gravy (serves 8)
Lentil “Salisbury Steaks” with Mushroom Gravy
Serve these with sautéed green beans and mashed potatoes for a “retro” weeknight supper. The “steaks” can be prepared in advance and baked while you are making the gravy, potatoes and beans. Using a healthy splash of A-1 sauce in this recipe brings back memories of enjoying the meat-based version of this supper in the 1950’s. ~ Glyn and Will
STEAKS
1/2 cup Quinoa
2 cups cooked drained dry lentils
1 cup shredded carrot
1 cup finely chopped onion
1/4 tsp. garlic powder
2 tbsp. A-1 Sauce
1/4 cup Catsup
1/4 tsp Each of salt, pepper, oregano and thyme.
1/2 cup oatmeal
GRAVY
1 cup sliced fresh mushrooms
1 shallot, sliced
1 tsp garlic clove, minced
1 tbsp. margarine
1 packet George Washington Rich Brown Broth
1 tbsp. A-1 Sauce
1/2 cup dry red wine such as cabernet sauvignon
1 cup water
1 tbsp cornstarch
Procedure
For the “Steaks”
1 Preheat the oven to 400°F.
2 Prepare the quinoa according to the package instructions. Let cool to just warm.
3 Drain the lentils and place in a mixing bowl..
4 Grate the carrot and finely chop the onions and add to the lentils.
5 Add the garlic powder, A-1 sauce, catsup, salt, pepper, oregano and thyme.
6 Add the cooked, cooled quinoa and mix well.
7 One tbsp at a time, add the oatmeal, mixing well, until the mixture feels firm enough to hold together. It should not be wet.
8 Form into patties the size of your choice and place on a parchment lined baking sheet.
9 Bake at 400°F for 30 minutes, turning once. Meanwhile prepare the gravy and the side dishes.
For the Gravy
1 Sauté the mushrooms, shallot and garlic in the margarine.
2 Stir in the Brown Broth, the A-1 sauce, and the wine.
3 Dissolve the cornstarch in the water, and add to the gravy, stirring until it thickens.
4 Simmer for 3-5 minutes, adjust the seasoning and keep hot. Serve with the patties.
Servings: 8
Yield: 8 patties
Degree of Difficulty: Moderately difficult
Oven Temperature: 375°F
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Nutrition Facts
Serving size: 1/8 of a recipe (7.4 ounces).
Roast Vegetable Platter (serves 6)
Roast Vegetable Platter
Beautiful, healthy, and delicious! What more can we ask for? Even the accompanying sauce is gluten-free, low-calorie and plant-based. Make this dish the star of the table for your next cook-out or cocktail party. Just be sure to use the freshest most colorful arrangement of vegetables that you can find. Use whatever is in season and whatever you like. The varieties are nearly endless.~ Glyn
8 oz green beans
8 oz asparagus spears, large
8 oz sweet peppers
1 lb small potatoes
8 oz small mushrooms
8 oz eggplant, peeled and cut into 1/4-inch slices (about 8 inches long)
1 recipe Vegan Ricotta with Herbs
Procedure
1 Wash, trim and/or slice the vegetables as you wish to use them.
2 Keeping ingredients separate, toss each lightly with a bit of olive oil, salt and pepper
3 Place ingredients on baking sheets, combining on the same sheet those with similar sizes and cooking times.
4 Roast the vegetables in the preheated oven until done, slightly browned and crisp tender.
5 Cool slightly.
6 Arrange on a platter and serve with the herbed ricotta or your favorite dipping sauce.
Servings: 6
Yield: one antipasto platter
Degree of Difficulty: Easy
Oven Temperature: 425°F
Preparation Time: 30 minutes
Cooking Time: 30 minutes
Total Time: 1 hour
Nutrition Facts
Serving size: 1/6 of a recipe (10 ounces).
Apple Blueberry Pie (serves 8)
Apple Blueberry Pie
When blueberries are in season and at an affordable price, splurge on a berry pie! Add sliced apples to reduce the need for additional sugar and to provide pectin for setting. The crust is gluten-free, so it is a bit more fragile than pastry normally is, but if you roll it between sheets of wax paper, it is easy enough to transfer to the pie pan. Bake the pie for as long a it takes for the blueberries to burst and for the crust to brown without scorching — 30-45 minutes depending upon your oven. Let it cool to very nearly room temperature before serving. ~ Glyn
Crust:
1 cup gluten-free all purpose flour
1 cup oat flour
1/4 cup ground almonds
1/2 tsp salt
8 tbsp margarine
1 tbsp brown sugar – (packed)
1/3 cup water
Filling:
2 cups thinly sliced apples
4 cups fresh blueberries
2 tbsp. brown sugar
1/2 tsp nutmeg
1/2 tsp cinnamon
1/2 tsp cardamom
Procedure
Crust:
1 Combine the flours, almonds, salt and sugar in a bowl. Stir well to mix.
2 Cut the margarine into slices and use a pastry blender to work it into small crumbs.
3 Add the water by tablespoons, stirring and working with your hands if needed to produce a soft, but smooth dough.
4 Roll the dough into a 10-11″ round between sheets of waxed paper.
5 Remove the top sheet of paper and transfer the crust to the pie pan. Remove the other sheet of paper.
6 Gently press the crust into the pan and form a scalloped edge.
Filling:
1 Arrange the sliced apples in the bottom of the pie pan. Sprinkle with half the sugar, cinnamon, and cardamom.
2 Add the blueberries and sprinkle with the remaining sugar, cinnamon and cardamom
3 Bake the pie for 25 minutes at 425, then reduce the heat to 350 and continue cooking until the berries burst and the crust is golden brown.
Servings: 8
Yield: One 9″ single crust pie
Degree of Difficulty: Moderately difficult
Oven Temperature: 425°F
Preparation Time: 30 minutes
Cooking Time: 45 minutes
Total Time: 1 hour and 15 minutes
Nutrition Facts
Serving size: 1/8 of a recipe (6.2 ounces).
Recipe Type
Cakes, Pastries, and Desserts, Dessert, Fruits, Gluten-Free, Vegan
Lentil Risotto with Mushrooms, Asparagus and French Sorrel (serves 4)
Lentil Risotto with Mushrooms, Asparagus and French Sorrel
The sorrel adds a lemon-spice note to this very creamy and subtly flavored dish. The earthiness of the mushrooms complements to risotto while the asparagus adds a springtime color and slight crunch. For an autumn or winter dish, skip the asparagus and add walnuts and a dash of walnut oil to finish. Glyn
1 cup Arborio Rice
4 oz mushrooms coarsely chopped
1 cup onion chopped
1 clove garlic clove, minced
2 tbsp olive oil
1/4 tsp. dried tarragon 6 cups water
4 herb-ox vegetable bouillon cubes
4 oz asparagus, cut in 1-inch pieces
1/2 cup lentils, rinsed
1 oz sorrel leaves
1/4 tsp salt
Procedure
1 Cook the lentils in 2 cups of the water until crisp tender adding more water if needed.
2 Heat the remaining 4 cups of water to boiling and add the bouillon cubes. Lower heat to a simmer.
3 Shred the sorrel and set aside.
4 Slice the asparagus into 1 inch lengths. In a skillet, saute the asparagus in 1 tbsp of the olive oil. With a slotted spoon remove the asparagus from the pan and set aside.
5 Add the remaining oil to the pan. Add the chopped onion, garlic and mushrooms and sauté in the olive oil.
6 Add the risotto and cook, stirring, until lightly golden.
7 Add the simmering vegetable bouillon by half cup measures, cooking and stirring continually until the liquid is absorbed before adding the next half cup. Continue until all the bouillon has been absorbed.
8 Stir in the lentils and the asparagus, mixing thoroughly.
9 Serve hot.
Servings: 4
Yield: 6 cups
Degree of Difficulty: Moderately difficult
Preparation Time: 1 hour
Nutrition Facts
Serving size: 1/4 of a recipe (19.2 ounces).
Blueberry Hazelnut Oatcakes (makes 12)
Blueberry Hazelnut Oatcakes
Served with a dollop of jam these are a lovely addition to an afternoon cup of tea. The addition of xanthan gum makes up for the absence of gluten in these cakes, and provides a nice “crumb” as well. If you are not concerned about sugar, brown or demara sugar crystals add sweetness and a bit of crunch. I use soy milk, but any type “milk” other than water will do. Store any leftovers in the freezer to retain freshness. And enjoy! ~ Glyn and Will
1 cup gluten-free all purpose flour
3/4 cup Bob’s Red Mill Oat Flour
1/4 cup Bob’s Red Mill Hazelnut Meal
3 tbsp. Truvia sweetener
1 tsp. xanthan gum
6 tbsp margarine 1/2 tsp. salt
1 tbsp. baking powder
1/4 tsp. nutmeg
1/2 tsp. ground cardamom
1/2 cup soy milk
1 cup fresh blueberries
Procedure
1 Preheat the oven to 400°. Line a baking sheet with parchment.
2 Stir together all the dry ingredients, mixing thoroughly.
3 Cut in the margarine until a crumbly dough is achieved.
4 Stir in the milk to make a soft dough.
5 Carefully stir in the blueberries.
6 Gently form into 1/3 c cakes on the parchment.
7 Bake for 15-20 minutes or until golden and blueberries begin to bubble.
Servings: 12
Yield: 12 cakes
Degree of Difficulty: Easy
Oven Temperature: 400°F
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Nutrition Facts
Serving size: 1/12 of a recipe (2.1 ounces).
Fusilli and Beet Salad (serves 4)
Fusilli and Beet Salad
6 oz. fusilli pasta cooked and drained
1 1/2 cups diced beets
1 cup cooked, drained chickpeas
1/2 cup chopped onions
1 medium diced tomato
2 tbsp olive oil
2 tbsp. balsamic vinegar
1/4 tsp dried oregano
1/4 tsp dried basil
salt and pepper to taste
2 cups salad greens, torn
Procedure
1 cook and drain the pasta and place in a salad bowl along with the chickpeas
2 dice the beets, onion and tomatoes and add to the bowl
3 combine the oil, vinegar and spices to make the dressing
4 add the dressing and toss well
5 divide the salad greens among four chilled plates and serve topped with the beet salad
Servings: 4
Yield: 6 cups
Degree of Difficulty: Easy
Preparation Time: 15 minutes
Cooking Time: 10 minutes
Total Time: 25 minutes
Nutrition Facts
Serving size: 1/4 of a recipe (8.7 ounces)
Eggplant Lasagna (Vegan) Serves 8
Three of the four Melnyk’s (the boys and their spouses) were at RavenOak this weekend so we had to have Italian Food. BTW, Rudy the Schnoodle is with Glyn and Will) Here is our Vegan version of Lasagna:
Lasagna
Making this dish is an opportunity to express you creative side as you combine vegetables, textures, and colors. Use noodles that do not have to be pre-cooked. This is especially important with gluten-free lasagna noodles. We use DeBoles rice lasagna noodles. And if you make your own marinara sauce and vegan ricotta, you’ll add another hour or so to the preparation. But if you used prepared sauces and such the time drops to 2 hours as above. And in either case you will have 90 minutes for something else as the lasagna bakes. Pair with a green salad and your favorite Italian red and you are good to go. We have delightfully discovered that our Vegan Schnoodle, Rudy, absolutely loves the raw spinach in this recipe and begs for it as we prepare the dish! ~ Glyn and Will.
12 oz. lasagna noodles
1/2 recipe marinara sauce
1 recipe vegan ricotta
6 oz. fresh spinach leaves, cleaned and stems discarded
8 oz sliced mushrooms
12 oz. sliced eggplant 1 oz fresh basil leaves (about 1 cup)
1/2 cup veggie parmesan cheese
1/2 cup frozen baby peas
1/4 lb. russet potatoes, thinly sliced
1 cup sweet pepper rings, blanched
1 cup dry white wine
Procedure
1 If you have not already done so, prepare the marinara sauce and the vegan ricotta.
2 Preheat the oven to 350°.
3 Spread 1/2 cup of the marinara sauce in the bottom of the baking dish.
4 Add one layer of the uncooked lasagna noodles.
5 Add 1/3 of the remaining marinara sauce. Using the back of a spoon, spread the sauce evenly over the noodles.
6 Evenly arrange 1/2 the spinach and basil over the sauce.
7 Arrange 1/2 the mushrooms, pepper rings, peas and potatoes. Season with salt and pepper
8 Drop by tablespoons, 1/3 of the vegan ricotta, as evenly as possible.
9 Repeat steps 3-8 as above.
10 Add a final layer or noodles.
11 Evenly spread the remaining marinara sauce over the noodles.
12 Add the remaining ricotta. spreading as evenly as possible.
13 Sprinkle the veggie parmesan over all.
14 Carefully pour the wine down the sides of the dish.
15 Cover the dish with foil to seal and bake for 90 minutes.
16 Let sit at room temperature for 10 minutes before serving.
Servings: 8
Yield: one 9 x 13 inch pan
Degree of Difficulty: Moderately difficult
Oven Temperature: 350°F
Preparation Time: 30 minutes
Cooking Time: 1 hour and 30 minutes
Total Time: 2 hours
Nutrition Facts
Serving size: 1/8 of a recipe (10.9 ounces).
Vegan Ricotta (makes 16 oz.)
Vegan Ricotta with Herbs
There are nutritional a well as ethical reasons for making your own ricotta. This version is extremely versatile and can be the base for a sauce or if you omit the herbs and spices, will stand alone as substitute for ricotta cheese. ~ Glyn and Will
12 oz. extra firm tofu
2 tbsp. nutritional yeast (2tbsp.)
1/2 tsp. chopped garlic
1/4 cup lemon juice, freshly squeezed
1/2 cup basil leaves (packed) 2 tbsp. oregano leaves
1 tsp. extra virgin olive oil
1/4 tsp. salt
1/8 tsp. fresh ground pepper to taste
Procedure
1 Rinse the tofu. Place in on a layer of paper towels. Cover with another towel and top with a heavy plate or pot.
2 Press the tofu for 20 minutes.
3 Crumble into the bowl of a food processor blender along with the remainder of the ingredients.
4 Process until it is the consistency of ricotta, adding a tablespoon or 2 of water if needed.
5 Scrape into a bowl and use as you would use ricotta in any savory dish.
6 To make an unseasoned ricotta, omit the spices and herbs.
Servings: 8
Yield: one pound
Degree of Difficulty: Very easy
Preparation Time: 30 minutes
Total Time: 30 minutes
Nutrition Facts
Marinara Sauce (makes 2 quarts)
Marinara Sauce
For the best in Italian cooking, learn to make our own marinara sauce. It’s easy and the recipe makes enough to freeze for another meal. ~ Glyn and Will
28 oz. canned crushed tomatoes
12 oz. tomato paste
1 1/2 cup water
1 cup diced onion
1 tbsp. chopped garlic
2 tbsp. extra virgin olive-oil 1 tbsp. dried basil
1 tsp. dried oregano
1/2 tsp. dried marjoram
1/2 tsp. salt
1/4 tsp. crushed red pepper
Procedure
1 Chop the onion and garlic and sauté in the olive oil over medium heat.
2 Combine with the water, and tomato paste. Stir thoroughly.
3 Add the crushed tomatoes, herbs and spices. Mix thoroughly.
4 Bring to a boil, reduce heat and simmer for one hour.
5 Adjust seasoning.
Servings: 8
Yield: 2 quarts
Degree of Difficulty: Easy
Preparation Time: 20 minutes
Cooking Time: 1 hour
Total Time: 1 hour and 20 minutes
Nutrition Facts
Serving size: 1/8 of a recipe (7.8 ounces).
Recipe Type
Sauce, Vegan, Vegetables, Vegetarian
Slow Cooker Tuscan Bean and Kale Soup (serves 10 and freezes well)
Slow Cooker Tuscan Bean and Kale Soup
Sometimes your schedule or you work day gets turned around, but you still want to come home to something fresh and homemade. This soup will do the trick. Made in a slow cooker, you can leave it alone on “low” for as long as you need to and just add some bread or crackers to complete the meal. Using canned tomatoes and/or cannellini beans makes it even easier. And if the broth is hot when you add it, you can omit waiting for the soup to start to bubble. Just leave it on low and go! If you have fresh tomatoes and herbs be sure to use those for a brighter, fresher taste. With one serving under 200 calories and 10 grams of protein, it’s not only delicious but healthy. ~ Glyn and Will
1 cup onion, chopped
1 tbsp. garlic, chopped
1 cup sweet pepper rings, raw from mini peppers
2 tbsp. olive oil
1 cup carrot, diced
4 cups chopped tomatoes 4 cups cannelli beans
6 cups vegetable broth
1 tsp. dried oregano or 1 tbsp. fresh chopped
1 tbsp. dried basil or 1/2 cup fresh basil
6 cups kale, trimmed and sliced
1/4 tsp. crushed red pepper
1/2 tsp. salt
Procedure
1 Combine the olive oil, garlic, peppers and onion in a crock pot or slow-cooker set to “high”.
2 Cover and “sweat the mixture for 30 minutes.
3 Meanwhile, chop the tomatoes and clean, stem and thinly slice the kale.
4 Add the tomatoes, kale and beans to the pot.
5 Add the vegetable broth, salt and pepper and cover.
6 When the soup begins to bubble, reduce the heat to low and let cook, covered for up to six hours.
Servings: 10
Yield: A full pot!
Degree of Difficulty: Easy
Preparation Time: 45 minutes
Cooking Time: 6 hours
Inactive Time: 6 hours
Total Time: 6 hours and 45 minutes
Nutrition Facts
Serving size: 1/10 of a recipe (15.6 ounces).
Pasta Fagioli (Serves 2 as a main course or 4 as a starter)
Pasta Fagioli
This is a thick soup bursting with the flavors of basil, sweet peppers and tomatoes. The last of last summer’s Pesto Cubes went into this meal and I used sun-dried tomatoes for a more intense taste and increased flavor depth in the sauce. Speaking of which, be sure to save and use some of the water from re-constituting the tomatoes. You might also use a different shape or type of pasta (though the gluten-free options are somewhat limited) or add diced carrots for a more traditional pasta fagioli. When served as a main dish, this is a low fat high energy dish. And in answer to those folks who wonder where vegans get their protein, you can respond that a main dish serving of this Pasta Fagioli contains 26 g of protein in a serving (more than half of what the average woman needs in a day). ~ Glyn and Will
1 oz sun dried tomatoes, softened and sliced
1/2 cup water (reserved from re-hydrating the tomatoes)
1 cup mushrooms, thinly sliced
1/2 cup sweet pepper rings
1 tbsp garlic minced 1 cup onion thinly sliced
1 tbsp extra virgin olive oil
4 tbsp. Homemade Pesto (vegan)
2 oz spaghetti, uncooked, broken in half
1.5 cups canned white beans (cannellini), rinsed and drained
Procedure
1 Soak the sundried tomatoes in 1.5 cups in a covered bowl of boiling hot water for 30 minutes.
2 Remove the tomatoes, squeeze lightly and cut into thin strips. Reserve the soaking water.
3 Sauté the mushrooms, pepper rings, onion and garlic in the tablespoon of olive oil.
4 Add the tomatoes and the pesto.*
5 Add 1/2 cup of the soaking liquid from the tomatoes along with the drained beans.
6 Add the salt and crushed red pepper.
7 Keep the sauce warm while you cook the pasta.
8 Drain the cooked pasta, and stir it into the beans.
9 Adjust the seasoning and serve in warmed bowls.
10 *If you do not pesto on hand, combine 1/2 cup basil leaves, 1/2 tsp minced garlic, 2 tsp pine nuts, 1 tbsp olive oil and a dash of salt in a blender and pulse until a coarse paste is achieved.
Servings: 2 (if using as a starter for four, halve the calories in the chart below)
Yield: 4 cups
Degree of Difficulty: Easy
Preparation Time: 20 minutes
Cooking Time: 15 minutes
Total Time: 35 minutes
Nutrition Facts
Serving size: 1/2 of a recipe (13.9 ounces).
Recipe Type
Gluten-Free, Main Dish, Vegan, Vegetarian
Eggplant Pomodoro (serves 2-4)
Spring is finally here! The days are mild enough to enjoy the outdoors and after the rainiest six weeks I’ve ever seen, the sun is out. I am thinking a lightly breaded and sautéed eggplant with a fresh tomato and basil sauce for dinner tonight. The recipe is deceptively simple — the ingredients must be very fresh and of the highest quality. Other than that, it requires some patience and the ability to know when to turn the eggplant or to stir the sauce. Let your nose and your instincts guide you. They are your best teachers. This dish will serve 2 as a full meal or 4 as an entree if accompanied by a small side of spaghetti or roasted asparagus. ~ Glyn and Will
1 lb. eggplant, peeled and cut into 1/4-inch slices (about 8 inches long)
1 tbsp kosher salt
1/2 cup panko
1/4 cup olive oil
2 lbs tomatoes, cut into wedges 1/2 cup shallot, chopped
2 cloves garlic minced
1 tbsp. extra virgin olive oil
8 basil leaves (plus additional for garnish)
1/4 tsp. salt
1/8 tsp. crushed red pepper
Procedure
1 Quarter the tomatoes and chop the shallots and garlic.
2 Lightly salt the tomatoes.
3 Heat 1 tbsp. of the oil to medium in a large, deep skillet and add the tomatoes, garlic and shallot.
4 Reduce the heat to low. Cover the pan and let it cook very slowly for 30 minutes without stirring.
5 Chop the basil and add it to the tomatoes. Adjust the seasoning.
6 Return to the stove and keep hot.
7 Using either a food mill or a food processor, puree the tomato mixture.
8 Meanwhile, slice the eggplant, lay it on paper towels and sprinkle generously with the kosher salt.
9 Let the eggplant sit for 30 minutes.
10 Rinse the salt off but do not pat dry.
11 Place the breadcrumbs in a shallow dish.
12 Heat the remaining oil to medium high.
13 Press the eggplant into the breadcrumbs to very lightly cover both sides.
14 In small batches saute the eggplant until cooked through and brown on both sides.
15 Drain on paper towels and keep warm on top of stove or in you have a double oven in a 170° oven.
16 Preheat the other oven to 425°
17 Spread 1/4 cup of the sauce in each of four individual casseroles.
18 Alternate layers of eggplant and sauce using all the eggplant. Top with any remaining sauce and a tbsp of breadcrumbs.
19 Bake at 425 for 15 minutes. Serve at once.
Servings: 4
Degree of Difficulty: Moderately difficult
Oven Temperature: 425°F
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Inactive Time: 15 minutes
Total Time: 1 hour
Nutrition Facts
Serving size: 1/4 of a recipe (15.4 ounces).
Recipe Type
Gluten-Free, Main Dish, Vegan, Vegetables
(NEWLY EDITED) Millet with Root Vegetable Curry (serves 8)
This dish was edited on 5/24/14 when I realized how to add the depth and savor that I wanted. Note the addition of chickpeas and the increased amounts of spices. ~ GRM
Most of us in the western world only know Millet as part of a bird-seed mix, but has served as a staple grain for millions of people since prehistoric times. It cooks as easily and as quickly as rice and can be used in much the same way, without many of the concerns about the absorption of heavy metals that plague rice production these days. In this dish, millet is accompanied by curried root vegetables — parsnips, carrots, onions and sweet potatoes — along with kale and hot peppers. The last minute addition of roasted peanuts contributes a bit of crunch and an extra boost of protein. ~ Glyn and Will
Ingredients
1 cup millet
1 cups water or vegetable broth
2 cups diced sweet potato
1/2 cup diced white potato
1 cup diced carrot
1 cup diced parsnip
2 cups cooked, drained chickpeas
1 cup diced onion
1 cup diced peppers (combination of poblano, japapeno and sweet)
3 cups kale
2 tbsp. extra virgin olive oil
2 tsp. cumin seeds
1 tsp coriander seeds
1 tsp mustard seeds
3 whole cardamom pods
1/4 tsp whole allspice
1/2 tsp ground cinnamon
2 tsp curry powder
3 tsp ground cumin
1 tsp ground cardamom
1/8 tsp crushed red pepper
1 tsp turmeric
1 tsp garam masala
1/2 tsp ground ginger
12 crumbled dry curry leaves (optional)
2 cups diced tomatoes
1 cup water or vegetable broth
12 oz. lite coconut milk
1/4 cup basil leaves
1/4 cup unsalted peanuts
Procedure
1 Toast the dried whole spices, grind and combine with the ground spices.
2 Shred the kale and set aside
3 Peel and chop the vegetables.
4 Heat the oil to medium high and saute the onions, garlic and peppers.
5 Add the chopped vegetables and the chickpeas and stir to coat
6 Add the tomatoes and the 1 cup water or bouillon and stir.
7 Add the crumbled curry leaves and bring to a bubble.
8 Reduce the heat and let simmer for 30 minutes or until the vegetables are done but not mushy.
9 Stir in the chopped kale and cook for an additional five minutes.
10 Add the coconut milk and the basil leaves.
11 Adjust the seasoning and keep warm.
12 In the meantime, cook the millet in a rice cooker or on top of the stove.
13 Stir in the millet and serve garnished with the peanuts.
Servings: 8
Degree of Difficulty: Moderately difficult
Preparation Time: 30 minutes
Cooking Time: 30 minutes
Total Time: 1 hour
Nutrition Facts
Serving size: 1/8 of a recipe (16.7 ounces).
Recipe Type
Gluten-Free, Grains, Main Dish, Potatoes, Pasta, and Grains, Vegan, Vegetables, Vegetarian
Millet: Not Just For Birds
Millet, a whole grain which originated in Ethiopia, has been a staple in the human diet since prehistoric times. Millet is a gluten-free grain that’s high in antioxidant activity, and also especially high in magnesium, a mineral that helps maintain normal muscle and nerve function. For many years, little research was done on the health benefits of millets, but recently they have been “rediscovered” by researchers, who have found various millets helpful in controlling diabetes and inflammation, and in helping to lower the risk of heart disease, breast cancer and gallstones.
Today, millet is the world’s sixth most important grain. India is the world’s largest producer of millet, with eight African countries and China making up the rest of the top ten producers. Depending on variety, millets can grow anywhere from one to 15 feet tall, and usually have a very hard, undigestible hull that must be removed before the grain can be eaten. Most millets do best in dry, warm climates. There are many different grains in the millet family, but Proso millet has the lowest water requirement of any grain crop, while finger millet (India) grows best in damp conditions.
You need 5,000 litres of water for 1 kilo of paddy (rice). Millets require less than one fifth of that. They are the best option since they have minimal requirements, need no pesticides and can grow in multiple soil conditions. With their extensive root systems they improve soil fertility and thrive in stressful conditions.
Sources and Additional Information:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=53
http://wholegrainscouncil.org/whole-grains-101/millet-and-teff-november-grains-of-the-month
http://www.triplepundit.com/2012/02/millets-need-comeback-sustainable-indian-diet/
Chicory ~ Know Your Food
Chicory is a “bitter green” also known as curly endive. It is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Thiamin, Niacin and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Vitamin B6, Folate, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.
Chicory greens—the leaves of the chicory plant, often used as a salad green—are loaded with lutein and zeaxanthin, carotenoids that support eye health. The Nurses’ Health Study (which followed more than 77,000 subjects) found that 22% fewer cataract surgeries were necessary among women over age 45 who had the most lutein and zeaxanthin in their diet. The combination of vitamins C, K, folate and manganese make chicory greens particularly healthy for your bones as well.
Beet, Chicory, and Radish Salad (serves 6)
Beet, Chicory, and Radish Salad
The tang of the chicory greens, and the spicy heat of the radishes are wonderful companions to the earthiness of pickled beets. This salad is cool and refreshing and any leftovers will keep for at least a day in the fridge. Pair this with Quinoa Tabbouleh for a summertime lunch.
Chicory is a “bitter green” also known as curly endive. It is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Thiamin, Niacin and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Vitamin B6, Folate, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.
Chicory greens—the leaves of the chicory plant, often used as a salad green—are loaded with lutein and zeaxanthin, carotenoids that support eye health. The Nurses’ Health Study (which followed more than 77,000 subjects) found that 22% fewer cataract surgeries were necessary among women over age 45 who had the most lutein and zeaxanthin in their diet. The combination of vitamins C, K, folate and manganese make chicory greens particularly healthy for your bones as well. ~ Glyn and Will
2 cups chopped beets
1 cup sliced radishes
2 cups chicory greens
1/2 cup chopped sweet white onion
1/4 cup apple cider vinegar
2 tsp. Truvia sweetener (or sugar)
1/2 tsp. dried dill weed
1/8 tsp. salt
Pepper to taste
Procedure
1 Chop or dice the cooked beets. (if using canned beets, drain). Place in a salad bowl.
2 Chop and add the onions.
3 Add the vinegar, sweetener or sugar, salt, pepper and dill weed. Stir well to combine.
4 Shred or tear the chicory and place on top of the beets. (do not toss)
5 Slice the radishes and place on top of the chicory.
6 Cover and chill for at least two hours or overnight to develop the flavor in the beets.
7 Toss and serve.
Servings: 6
Degree of Difficulty: Very easy
Preparation Time: 15 minutes
Inactive Time: 2 hours
Total Time: 2 hours and 15 minutes
Nutrition Facts
Serving size: 1/6 of a recipe (3.5 ounces).
Fusilli with Potatoes and Asparagus (serves 4)
Fusilli with Potatoes and Asparagus
When the spring vegetables begin appearing on the market shelves, it’s great fun to combine them in colorful and unusual ways. This one dish meal combines fresh basil, tomatoes, new potatoes, asparagus and vidalia onions. And, as a bonus, it comes together in just about 30 minutes. We use a gluten-free pasta and Schar is our favorite. Made in Italy, it is made of corn flour, rice flour and pea protein. Schar pastas have nearly the same texture and taste as semolina pastas but without the gluten. ~ Glyn and Will
8 oz. dry pasta
1/2 cup red skin potatoes, diced
1/4 cup diced onion
1 clove garlic, minced
2 cups chopped fresh tomatoes
4 stalks asparagus, cut in 1-inch pieces 1 tbsp olive oil
1/4 cup pesto
1/4 cup hazelnuts, coarsely chopped
1/4 cup dry white wine
salt and crushed red pepper to taste
Procedure
1 Boil the water for the pasta
2 Dice the potatoes and chop the onion and garlic.
3 Heat the oil to medium high and sauté the potatoes, onion and garlic until just beginning to brown.
4 Stir in the tomatoes and pesto and cook for 3-5 minutes.
5 Stir in the white wine to make a creamy sauce.
6 Adjust seasoning, adding additional basil as well as salt and pepper to taste. Keep hot.
7 Add the pasta to the boiling water and cook according to package directions.
8 3 minutes before the pasta is scheduled to be done, drop the asparagus into the same pot and cook while the pasta finishes.
9 Drain the pasta and asparagus and add to the sauce.
10 Serve in warmed bowls, topped with the hazelnuts.
Servings: 4
Degree of Difficulty: Easy
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Nutrition Facts
Serving size: 1/4 of a recipe (23.2 ounces).
Recipe Type
Gluten-Free, Main Dish, Pasta, Vegan
Tabbouleh
This is a gluten-free version of the popular wheat-based dish. Use the freshest tomatoes, vidalia onions and cucumber you can find. I use both dried and fresh mint and a herb infused olive oil to create a really bright taste and a burst of flavor. It will keep overnight if necessary but is best made an hour or two before serving. If you must cook ahead, do not combine the quinoa, vegetables and dressing until a couple of hours before serving. The spice blend Baharat is an Arabic blend of coriander, cinnamon, cardamom and chili which can be purchased online through the Spice House Markets at http://www.thespicehouse.com or you can make your own by combining the ground spices mentioned above. ~ Glyn
12 oz Quinoa
4 cups water
2 cups finely chopped onion
4 medium tomatoes, diced
3 cups diced cucumber
4 oz. canned sliced black olives, drained
2 cups chopped parsley 2 tbsp. baharat spice
2 tbsp. dried mint
1 tsp. dried sumac berries, ground
2 lemons, juiced
1/4 cup olive oil
Salt and pepper to taste
Procedure
1 Rinse the quinoa in several changes of water until the water remains clear.
2 Cook the quinoa according to the package directions.
3 When the quinoa is done, remove it to a large bowl and allow to cool.
4 Combine the chopped cucumber, onion, tomatoes, olives, parsley and mint.
5 In a small bowl combine the lemon juice, olive oil and spices. Shake or stir well to combine.
6 Mix the cooled quinoa with the chopped vegetables.
7 Pour the dressing over all and stir to combine.
8 If not using within an hour or two, refrigerate. Bring to room temperature before serving.
Servings: 10
Yield: Fills a Salad Bowl
Degree of Difficulty: Moderately difficult
Preparation Time: 25 minutes
Cooking Time: 20 minutes
Total Time: 45 minutes
Nutrition Facts
Serving size: 1/10 of a recipe (11.2 ounces).
Recipe Type
Gluten-Free, Grains, Salad, Side Dish, Vegan
Quinoa Nut-Loaf (serves 6)
Do you remember days when eating was simply a pleasure, and planning a menu did not require an excursion into journalistic investigation? For those of us affluent enough to be able to choose our diets, those days are gone. Today we must consider sodium, fat, cholesterol and genetic modification. We have to know if the product is sustainable, cruelty-free and fairly traded. We even need to ask about its carbon footprint. And, BTW, is it nutritious?
As in everything else, we have a choice. We can be overwhelmed and give up. Or, we can make conscious decisions about the food we eat. Every meal is an opportunity to eat with gratitude for what we have been given, with appreciation for the efforts of those who have produced it, and with concern for the impact our choices may have on others. Because being mindful about our food choices is not just a spiritual matter. Food tastes better when it is eaten with a generous heart and a lighter conscience!
So, today when I would previously have rewarded myself for a long hard week at work by making a gourmet meatloaf, I am choosing to cook a Quinoa Nut-Loaf. And when Will and I sit down to dinner, we will give thanks remembering the words of this prayer. “Bless O Lord, these gifts to our use and us to your service. And keep us ever mindful of and responsive to the needs of others.”
No one food choice will address the world wide concerns of food security, and every commodity is subject to the vicissitudes of trade and commerce, but I do know that in terms of the things that matter to me Quinoa is a better choice than ground beef. If you would like to know more about Quinoa, it’s production, and the positive and negative consequences of its popularity, see the United Nations Publication http://www.fao.org/quinoa/en/ and this article from Mother Jones http://www.motherjones.com/tom-philpott/2013/01/quinoa-good-evil-or-just-really-complicated. ~ Glyn And Will
Quinoa Nut-Loaf
1 cup quinoa
2 cups vegetable broth (or water)
1/2 cup onion finely chopped
1 clove garlic clove, minced
1 tbsp. olive oil
1/2 cup walnut pieces (raw, unsalted)
1/2 cup pecans, chopped (raw, unsalted)
1/2 cup almonds (raw, unsalted) 1/4 cup pumpkin seeds (raw, unsalted)
1/4 cup hazelnuts, coarsely chopped (raw, unsalted)
1/2 tsp. poultry seasoning
1/4 tsp black pepper freshly ground
1/4 cup ground flaxseed
1/2 cup water
1/4 cup nutritional yeast
Procedure
1 Rinse the quinoa until the water runs clear. Drain thoroughly
2 Sauté the onion and garlic in the olive oil.
3 Add the quinoa and cook for a few minutes to lightly toast.
4 Add the water or broth and cook according to package directions
5 Meanwhile, combine the nuts and toast on a tray in the oven. Do not scorch or allow to burn.
6 When the nuts have cooled, chop them to medium fine in a food processor.
7 Combine the nuts, quinoa and spices.
8 Add the nutritional yeast, the ground flax seed and the water.
9 Mix well and press into a lightly oiled loaf pan.
10 Bake at 325 for one hour, or until browned on top.
11 Let sit for 10 minutes before removing from the pan and serving. Serve with roasted vegetables and your favorite sauce of gravy. We like Braswell’s Merlot Wine Sauce (vegan but NOT Guten-Free).
Servings: 6
Yield: One Loaf
Degree of Difficulty: Moderately difficult
Oven Temperature: 325°F
Preparation Time: 20 minutes
Cooking Time: 1 hour
Total Time: 1 hour and 20 minutes
Nutrition Facts
Serving size: 1/6 of a recipe (7.2 ounces).
Rhubarb-Strawberry Open Face Tart
For years, Will and I listened every Saturday evening to Prayer Home Companion. I remember crying the first time Garrison Keillor announced his retirement to move to Europe, and I remember being overjoyed when he returned to the show. We loved the commercials, especially those for Raw Bits, Powder Milk Biscuits, and Bee-Bop-A-Roo-Bop Rhubarb Pie. But in all those years I never tried to make a rhubarb pie. This is it! The fact that it must be both vegan ad gluten-free has made the experiment that much more fun. But from now when we hear the jingle we will really know just how good it tastes. The flours are from Bob’s Red Mill brand (tapioca and gluten-free all purpose). The margarine is Earth Balance Vegan, and because we also avoid sugar, this tart is made with Truvia. ~ Glyn
Rhubarb-Strawberry Open Face Tart
Topping
2 cups sliced rhubarb
2 cups sliced strawberries
4 tbsp all-purpose baking mix
3 tbsp Truvia sweetener
1/2 tsp. cinnamon
1/4 tsp. cardamom 1/4 tsp. ground ginger
Crust
1 cup quick cooking oats
1 cup all-purpose baking mix
5 tbsp. margarine
1 tsp. Truvia sweetener
1/3 cup water
Procedure
1 Slice the rhubarb 1/4″ thick. Place in a mixing bowl.
2 Slice the strawberries and add to the mixing bowl.
3 Mix together the 3 tbsp. Truvia and the 1/4 cup tapioca flour. Stir in the cinnamon, cardamom and ginger.
4 Combine with the strawberries and rhubarb, mix well and let sit while you make the pastry.
5 Combine the Gluten-free baking flour with the oats, 1 tbsp. Truvia and the salt.
6 Cut in the margarine until you have a coarse crumb.
7 Mix in the water by tablespoons until you have a firm but manageable dough that is neither crumbly nor soggy.
8 Press the dough onto an ungreased baking sheet into a 12″ oval or round.
9 Spoon the rhubarb strawberry mixture over the crust, leaving at least 1/2″ from the edges clear of topping.
10 Bake at 375 for 45-40 minutes or until the crust is golden brown and rhubarb is soft.
11 Serve warm or at room temperature.
Servings: 8
Degree of Difficulty: Moderately difficult
Oven Temperature: 375°F
Preparation Time: 30 minutes
Cooking Time: 45 minutes
Total Time: 1 hour and 15 minutes
Nutrition Facts
Serving size: 1/8 of a recipe (5 ounces).
Tagliatelle with Mushrooms, Walnuts and Peas (serves 2)
Sometimes you just want comfort food! I read today that it is snowing in Illinois. It’s warmer here but has been raining like crazy. The roads are flooded and the creeks are rising…and it’s the 16th of May. So tonight we are having tagliatelle with mushrooms, peas and toasted walnuts. Spring will arrive…eventually. In the meantime, keep cooking and keep loving each other! Glyn and Will
Tagliatelle with Mushrooms, Walnuts and Peas
4 oz dried pasta
8 oz mushrooms sliced
1 cup Onion, chopped
2 cloves garlic, minced
2 tbsp. olive oil
1/4 tsp. salt 1/8 tsp. crushed red pepper flakes
1/2 cup frozen green peas
1/2 tsp. dried basil
1/2 cup dry white wine
1/4 cup walnut halves
1 tsp. go veggie parmesan style topping
Procedure
1 Heat the oil to medium high. Saute the mushrooms, onions and garlic.
2 Add the peas and walnuts and saute until the peas are done and the walnuts begin to brown.
3 Add the herbs and spices.
4 Add the wine and keep warm.
5 Cook the pasta. Drain. Combine with the mushroom sauce.
Servings: 2
Degree of Difficulty: Moderately difficult 
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Nutrition Facts
Serving size: 1/2 of a recipe (13.2 ounces).
Black Bean Burgers (serves 4)
Black Bean Burgers
One of the great joys of vegan life, we have come to find out, is. . . Burgers! Of course no animals are harmed, and the main ingredient is black beans. Finding the correct combination of moisture and substance for these burgers has been our greatest cooking challenge since becoming vegan. What we didn’t know at first is that these are baked, rather than pan fried or grilled. (Once the extras are frozen, they can, of course e warmed with anything from the microwave to the outdoor grill.) Bake these on a lightly greased baking sheet. Be sure to let them cook long enough to become crispy on the outside and hot all the way through. ~ Glyn and Will
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Procedure
- Drain the beans and place in the bowl of a food processor.
- Add the yeast, oats, and seasonings.
- Saute the onion, peppers, garlic and carrot in the oil until translucent.
- Add to the food processor and process until a coarse paste in achieved.
- Form into four patties.
- Place on a lightly oiled baking sheet.
- Bake at 400 for 30 minutes.
- Serve with your preferred garnish and side dishes. We used tomatoes and garlic mashed cauliflower.
Servings: 4
Nutrition Information:
Degree of Difficulty: Easy 
Oven Temperature: 400°F
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Spiced Lentils with Potatoes and Carrots (serves 4)
Spiced Lentils with Potatoes and Carrots
For a remarkably quick, healthy, spicy and filling dinner, try this recipe. Low in calories and fats, it is high in protein and fiber. Leftovers can be used to make lentil burgers the next night. Baharat is a middle eastern spice blend made from cinnamon, peppers, and chilies. In lean times, or if you’re housebound by Covid-19, feel free to use dried or dehydrated onion, garlic, or peppers. If you don’t have Baharat, try adding a bit of cinnamon instead. ~ Glyn
3 cups vegetable broth (or water)
1/2 cup diced celery
1 tsp. garlic, minced or 1/8 tsp granulated or dried garlic powder
1 cup chopped onion or 1 Tbsp. instant chopped onion
1 tbsp. olive oil
1 sweet or white potato, peeled and cubed
1 large carrot, diced
1/4 cup bell pepper, chopped or 1 tbsp dried, dehydrated
1/4 tsp. coriander
1/2 tsp cumin
1/4 tsp. garam masala
1/2 tsp baharat spice
1 cup dried lentils
4 tbsp regular or vegan sour cream
1. Cook the lentils in the vegetable broth for 20 minutes, or until not quite tender.
2. Sauté the remaining ingredients (including the spices) until they begin to brown.
3. Combine all the ingredients, cover and cook over low heat until the potatoes are soft and the lentils cooked through.
4. Serve alone or over rice in deep bowls with a spoonful of vegan sour cream.
Servings: 4
Cooking Times
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Nutrition Facts
Serving size: 1/4 of a recipe (16.3 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients. 2 of the recipe’s ingredients were not linked. These ingredients are not included in the recipe nutrition data.
Recipe Type: Gluten-Free, Main Dish, Potatoes, Pasta, and Grains, Vegan, Vegetables, Vegetarian
Degree of Difficulty: Easy
Preparation Time: 15 minutes
Cooking Time: 45 minutes
Total Time: 1 hour
Pinto Beans, Corn Tortillas and Pico de Gallo (serves 4)
The times given are for soaking and cooking dried beans and for making your own tortillas. If you are using canned or previously cooked beans and commercially prepared tortillas the time will be reduced to under half an hour!
I have heard it said that if you do not learn to make hand-formed tortillas as a child, you are very unlikely to ever learn. This recipe is made with a rolling pin….next time I will try to form them by hand. ~ Glyn and Will
Pinto Beans, Corn Tortillas and Pico de Gallo
8 oz dried pinto beans
4 cups vegetable broth
2 cups water
1 cup masa flour
1/4 tsp. salt
3/4 – 1 1/4 cup hot water
1 cup chopped onion
1 1/2 cups chopped tomatoes
1 tsp. chopped garlic
1 cup chopped cilantro
1/4 tsp. ground cumin
1 lime, juiced
salt and red pepper to taste
assorted pepper relishes as a condiment
1. If using dried beans, check for debris and small rocks, cover with 2″ of water and soak overnight (8 hours).
2. Cook the beans in the water and vegetable broth for about two hours or until tender.
3. Combine the onion, tomatoes, cilantro, garlic, lime juice, cumin and salt and pepper to make the pico de gallo. Let rest while you prepare the tortillas.
4. If making your own tortillas, combine the masa with the salt and 3/4 c hot water. Add the water slowly, stirring to form a soft but elastic dough. Cover with a cloth and let rest for an hour.
5. While the dough rests, preheat a griddle or non-stick skillet to 375.
6. Form the tortillas, either by hand, by tortilla press, or by rolling into 6″ rounds using waxed paper and a rolling pin.
7. Cook the tortillas until golden on the bottom. Turn and cook an additional 30 seconds.
8. Place in a warm (275) oven wrapped in slightly damp paper towels.
9. Serve the beans with the tortillas, pico de gallo and optional pepper relish.
Servings: 4
Yield: 6 tortillas, 8 cups beans, 2 cups pico de gallo
Oven Temperature: 275°F
Cooking Times
Preparation Time: 15 minutes
Cooking Time: 2 hours and 10 minutes
Inactive Time: 10 hours
Total Time: 12 hours and 25 minutes
Nutrition Facts
Serving size: 1/4 of a recipe (23.1 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Eggplant and Basil Pizza (serves 4)
Happy Mother’s Day to all! This is a gloriously beautiful day, and this pizza is perfect for those who want to make a great meal for mom but may not yet have perfected their cooking skills! Mom will love it! ~ Glyn and Will
Eggplant and Basil Pizza
1 gluten-free pizza crust (or pizza crust mix)
1 1/2 cup eggplant puree
1/4 cup pesto
1 cup onion, sliced (vidalia if available)
2 medium tomatoes, sliced
10-12 basil leaves
1/4 tsp salt and crushed red pepper to taste
1. Preheat the oven to 450. If using a prepared crust, skip to step 5.
2. If using a mix, prepare the crust according to the package instructions
3. While the dough is rising, combine the baked eggplant with the pesto.
4. When the dough has risen, use your hands to spread it to a 12″ round.
5. Spread the eggplant/pesto mixture over the crust.
6. Top with the onions, tomatoes and basil leaves
7. Bake for 15-20 minutes.
Servings: 4 
Yield: one 12″ pizza
Oven Temperature: 450°F
Cooking Times
Preparation Time: 30 minutes
Cooking Time: 15 minutes
Total Time: 45 minutes
Thai Noodles with Cashews, Asparagus and Tofu (serves 4 or 2 very hungry people)
Learning a new computer program which includes nutritional data is a real challenge! I still have no idea how to export the recipes, but I am pretty adept at cutting and pasting, so I can get the raw data and format it here. But the recipe was delicious! Try it, you’ll like it! ~ Glyn and Will
Thai Noodles with Cashews, Asparagus and Tofu
1/2 cup onion
1 tbsp. fresh red pepper
1/2 cup fresh sweet pepper
4 green onions (scallions), sliced
2 garlic clove, minced
2 tbsp vegetable oil
2 large asparagus spears, sliced thin (about1 cup`)
6 oz. tofu
1 cup Chopped cilantro
1/2 cup whole cashew nuts
6.5 oz coconut milk
1.75 oz Thai Peanut Sauce Mix
4 oz. rice noodles
1 small lime, cut in wedges
1/2 cup fresh basil leaves
1. Prepare the rice noodles according to package instructions and keep warm
2. Prepare the peanut sauce mix according to the package instructions, keep warm.
3. Heat the oil in a wok.
4. Stir fry the onions, peppers, garlic and cashews.
5. Add the asparagus and tofu.
6. Stir fry until the asparagus is crisp tender.
7. Add the peanut sauce and stir to combine.
8. Stir in the chopped cilantro and basil.
9. Add the noodles and stir to coat.
10. Serve garnished with the lime wedges.
Servings: 4
Cooking Times
Preparation Time: 20 minutes
Cooking Time: 15 minutes
Total Time: 35 minutes
Nutrition Facts
Serving size: 1/4 of a recipe (15.1 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.
Amount Per Serving
Calories 461.35
Calories From Fat (64%) 293.69
% Daily Value
Total Fat 34.3g 53%
Saturated Fat 11.35g 57%
Cholesterol 24.1mg 8%
Sodium 1776.9mg 74%
Potassium 921.49mg 26%
Total Carbohydrates 23.44g 8%
Fiber 5.65g 23%
Sugar 9.16g
Protein 21.17g 42%
Recipe Type: Gluten-Free, Main Dish, Vegan, Vegetables
Spaghetti with Garlic, Oil, and Hazelnuts (serves 4)
This one was Will’s idea, and it was fabulous! So tonight, Will dictated and I typed. There are leftovers for lunch tomorrow and the house will smell terrific for several days to come. ~ Glyn and Will
Spaghetti with Garlic, Oil, and Hazelnuts (serves 4)
1 cup hazelnuts, coarsely chopped
1/2 cup extra-virgin olive oil
3 cloves garlic, thinly sliced
8 oz quinoa pasta, or pasta of your choice
salt and crushed red pepper to taste
1. In a large deep skillet, combine the oil, garlic, hazelnuts, salt and crushed red pepper.
2. Cook slowly over medium low heat until the nuts and the garlic turn golden.
3. Reduce the heat and keep warm.
4. Cook the pasta until al dente.
5. Drain the pasta and add to the pan with the garlic and hazelnuts.
6. Toss to combine and serve at once.
Cooking Times:
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Nutrition Facts:
Serving size: 1/4 of a recipe (3.8 ounces).
Amount Per Serving
Calories 404.74
Total Fat 18.4g
Saturated Fat 1.41g
Cholesterol 0mg
Sodium 24.3mg
Potassium 370.7mg
Total Carbohydrates 50.24g
Fiber 5.33g
Sugar 1.27g
Protein 12.42g
Hazelnut Scones (Makes 12)
Today, on the feast of St. Julian of Norwich, we are celebrating with dishes containing hazelnuts. “I saw a little thing in the palm of my hand,” Julian wrote, “the size of a hazelnut, and it was round as a ball.” She wondered what it was, and whether it would disappear into nothingness, because it was so small. “It is all creation,” God told her. “It lasts, and always will,” she learned, “because God loves it.” Indeed, everything has its being in the love of God. Today the hazelnut is one of the most beloved symbols of Mother Julian.
One of these scones was used at Communion, and the remaining ones will be a wonderful addition to breakfast over the next couple of days. Try them warm with a vegan butter spread and some fruit jam! ~Glyn and Will
Hazelnut Scones
1 cup ground hazelnuts
1 cup gluten-free all purpose flour
1/2 tsp. salt
1 tbsp. baking powder 1 tsp ground cardamom
1 tbsp. brown sugar or maple syrup
6 tbsp butter or margarine (vegan)
1/2 cup soy milk
Recipe Tips: The dough is soft and should be handled lightly. Do not over-mix or over-knead.
Procedure
1 Preheat the oven to 425.
2 Combine the dry ingredients and mix well.
3 Cut in the vegan butter or margarine until lumps are gone and the crumb is fine.
4 Stir in the soymilk to make a soft dough (adding more flour if needed)
5 Knead gently for a few turns.
6 On a floured surface, roll or pat the dough to 1/2″ thickness.
7 Cut into rounds or whatever shape you prefer, gathering, rolling and cutting scraps.
8 Place on an ungreased baking sheet and bake for 12-15 minutes or until golden brown.
9 Remove to a rack to cool.
Servings: 12
Degree of Difficulty: Moderately difficult
Oven Temperature: 425°F
Preparation Time: 15 minutes
Cooking Time: 12 minutes
Total Time: 27 minutes
Nutrition Facts
Serving size: 1/12 of a recipe (3 ounces)
Calories (per scone) 133
Fat 11.92g. (of which 4.1g are saturated fat)
Cholesterol 15.27mg
Sodium 229.75mg
Potassium 197.44g
Total Carbohydrates 6.17g
Fiber 1.59g
Sugar 1.94g
Protein 2.27g
Fusilli con Pomodoro e Melanzane ~ Fusilli with Tomato and Eggplant (serves 4)
It’s still early May but every day we see a few more reminders at the market that the glorious summer produce is on its way. Today’s find included local (OK hot-house, but still local!) organic Roma tomatoes, and hydroponic basil plants from the nearby Farm School. The eggplant was from warmer climes than Pennsylvania, but it’s plump and firm and weighs less than a pound. It doesn’t take too much imagination to decide on what to make for supper! We’re pairing this with a bottle of our own RavenOak French Oak Reserve Cabernet Sauvignon. ~ Glyn and Will
Fusilli con Pomodoro e Melanzane ~ Fusilli with Tomato and Eggplant (serves 4)
4 oz gluten-free fusilli
1 medium shallot
1 clove garlic
2 tbsp. olive oil
6 roma tomatoes
1 medium eggplant
¼ c halved black olives
1 c loosely packed fresh basil leaves
1 tbsp. freshly chopped hot red pepper
1 tbsp. toasted pine nuts
Peel the eggplant and cut into 1” cubes. Place in a large bowl. Salt generously and let sit for 30 minutes. Rinse the salt off and dry, squeezing lightly to remove liquid.
If they are not already toasted, cook the pine nuts in a dry skillet over medium heat until they just start to turn golden. Remove to a paper towel IMMEDIATELY, and let cool. These babies can scorch in a matter of seconds!
Chop the tomatoes and basil and set aside.
Halve the olives and set aside.
Mince the shallot, red pepper, and the garlic and sauté in the olive oil over medium-low heat. Do not scorch.
Add the eggplant and cook, stirring frequently until it begins to brown.
Add the tomatoes and olives, and continue cooking for 5 minutes to release the liquid.
If additional liquid is needed, add red wine as desired.
Add the basil, and salt.
Simmer while you prepare the pasta.
Toss with the sauce and garnish with the toasted pine nuts.
Stuffed Sweet Peppers with Loma Linda Rice for Cinco de Mayo (serves 2-4)
With or without Margarita’s, this dish is something to celebrate! Hot and spicy, sweet with a bit of crunch, these peppers may look complicated but they come together surprisingly quickly and will cook while you do something else. Even the rice cooks in under 15 minutes! Meanwhile, the peppers fill the house with the aroma of great things to come. And a bit of guacamole is always welcome too! ~ Glyn and Will
Stuffed Sweet Peppers with Loma Linda Rice for Cinco de Mayo
6 long sweet peppers
1 medium russet potato
½ c sweet yellow corn
1 shallot
1 clove garlic
1 can diced green chilis
1 can diced tomatoes
1 can black beans, drained
2 tbsp. vegetable oil
¼ tsp each ground cumin, cinnamon, oregano and chipotle
Salt and crushed red pepper
Loma Linda Rice (below)
Carefully cut a slit down the side of each pepper from the stem to ½” from the bottom. Reach in and using your fingers, remove the seeds and membranes.
Heat the oil to medium and sauté the potatoes, shallots and garlic along with the spices. When the potatoes are brown and crisped, remove with a slotted spoon and place into a mixing bowl.
Combine with corn and 1 tbsp. of the green chilis. Let rest while you make the sauce.
In a blender, combine the tomatoes, remaining chilis and the drained beans. Puree. Season to taste with additional an additional ¼ tsp. each of the cumin, cinnamon, oregano and chipotle. Add salt and pepper to taste. THIS WILL MAKE ABOUT TWICE AS MUCH SAUCE AS YOU THINK YOU NEED. Don’t worry. It will cook down to a lovely refried bean texture and will be further flavored by the peppers as they cook.
Spread the sauce in the bottom of a casserole dish. Gently stuff each of the peppers with the corn and tomato mixture, and arrange on top of the sauce.
Cover and bake at 325 for one hour.
Serve with Loma Linda Rice (below). Garnish with toasted pumpkin seeds.
Loma Linda Rice
1 c. white rice
2 c. water
1 pkg. Goya Sazon
2 tbsp. raisins
2 tbsp. toasted pumpkin seeds
2 tbsp. finely chopped sweet pepper
2 tbsp. chopped green onion
1 small, fresh jalapeno, finely diced (optional)
Combine all ingredients and cook in a rice cooker. OR combine all ingredients in a sauce pan, bring to a boil, cover, reduce heat to a bare simmer and cook for 20 minutes.
Rainbow Penne (serves 2 generously)
Here at RavenOak we have had several days of unrelenting rain, some of it of the variety the Weather Service describes as “heavy at times.” We have had buckets catching water on the dining room floor, and a roofer coming by tomorrow to give us an estimate on a new roof. In all this, we have not had the one thing that makes rainy weather beautiful – a rainbow! So, convinced that cookery has a magic about it that can transform the world, we’re doing our own “rainbow” tonight: lots of veggie colors carried to the plate by gluten-free penne. ~ Glyn & Will
Rainbow Penne (serves 2 generously)
(Once, in a lullaby)
4 oz gluten-free penne
1 15oz. can cannellini beans, drained
4 sundried tomatoes, julienned and soaked in ½ c boiling water
1 half medium onion, diced
1 large clove garlic, minced
1 sweet red long pepper, seeded and sliced
1 sweet orange long pepper, seeded and sliced
1 tbsp. olive oil
2 thick stalks purple asparagus, sliced diagonally into 1” pieces
6-8 green beans, cut into 1” pieces
¼ c.gluten-free pesto
Cook the diced onion, garlic and sliced peppers in the olive oil until translucent.
Add the green beans and continue to cook for 4 minutes.
Add the asparagus and cook for an additional 2 minutes.
Stir in the pesto, sun dried tomatoes (along with the water they soaked in), and the cannellini beans. Heat thoroughly and keep hot while you cook the pasta.
Combine with the pasta and serve at once.
Roasted Vegetables with Vegan Garlic “Cheese” Sauce (serves 2)
Even though thunderstorms are forecast for half an hour from now, the temperature is in the upper 60’s, the sky is reasonably clear at the moment and the house is a short dash away, so we are risking “Dinner in the Gazebo.” It seems like a really good idea have roasted veggies tonight with a nice high protein sauce.
We don’t know if the ceilings in the house will withstand another storm, (the insurance adjustor has been here but the emergency repair crew has not!) but it is not raining at the moment, and we are hoping to have an al fresco meal. ~ Glyn and Will
Roasted Vegetables with Vegan Garlic Cheese Sauce
6 small red potatoes (1/2” inch diameter)
6 stalks thick purple haze asparagus
24 green beans, topped at each end
Marinate for 15 minutes in
2 tbsp. olive oil
¼ tsp. each garlic powder, salt, onion powder and crushed red pepper)
Baked at 425 for 20 minutes or until crisp tender and browned.
Vegan Garlic “Cheese” Sauce
1 12oz pkg. extra firm tofu
¼ c. nutritional yeast
1 large clove garlic, minced
2 tbsp. lemon juice
1 tbsp olive oil
8-10 large Basil leaves
¼ cup water
Salt and Pepper to taste
Combine all in blender and process until smooth.
Serve as a dip or sauce for the vegetables.
Capas de Taquitos with Portabellas (serves 4)
I think if we ever adopt a Chihuahua, we shall name her Taquito – Little Taco. But with such a cute Schnoodle (named Rudy) lying innocently at my feet, I can’t really entertain the idea of introducing a new little dog into the family! As a compromise, tonight we prepare our own Tacquito meal. Our Tacquitos may not be cute and fluffy, but we expect they will offer a magnificent burst of southwestern flavor, just in time for Cinco de Mayo, the festival day of Mexican-American heritage and pride.
They are, however, very spicy, warming and celebratory. We enjoyed them immensely.
And thanks, to Will, for cleaning up while I finish the post so that we can watch a movie tonight. ~ Glyn and Will
Capas de Taquitos with Portabellas
2 4” portabella mushroom caps, diced
½ c chopped onion
1 clove garlic minced
1 jalapeno, minced
1 red hot pepper, minced
2 tbsp. toasted pumpkin seeds
1 tbsp. olive oil
2 tbsp. raisins
2 tbsp Tuaca
½ c. rice cooked in one cup vegetable bouillon and 1 envelope Goya Sazon
½ tsp ground cumin
¼ tsp. chipotle powder
¼ tsp. ground cinnamon
9 soft corn tortillas
1 can Rotel-Tomatoes, pureed with ¼ tsp. each of cumin, cinnamon, and chipotle, and warmed.
Cook the rice.
Meanwhile, saute the onion, garlic, peppers and mushrooms in the olive oil and add to the cooked rice.
Stir in the raisins, pumpkin seeds and spices, and 2 tbsp. Tuaca.
Place three tortillas in the bottom of an oiled 9” baking dish. Add half the rice mixture.
Add another 3 tortillas and the remainder of the rice.
Add the final three tortillas and pour the pureed tomatoes over all.
Bake at 350 for 20 minutes.
(If it looks like it’s drying out, add ½ cup of water, as it bakes)
Serve with Quacamole.
Glyn & Will
Members of Handweavers Guild of America
All Good Gifts 
