tag:blogger.com,1999:blog-89029265709161979822024-02-20T06:21:46.924-08:00Vegan Adventures in CookingA blog dedicated to vegan gluten free whole food cookingAllison Hhttp://www.blogger.com/profile/08696404405447309142noreply@blogger.comBlogger13125tag:blogger.com,1999:blog-8902926570916197982.post-47181231960023487662010-05-18T20:02:00.000-07:002010-05-18T20:08:10.084-07:00Gluten Free and VEGAN Rhubarb Blackberry CobblerMy first experience with rhubarb was out of this world. Well, technically, out of this country. While living as an exchange student in Germany, my family shared many dishes right out of their own back yard garden. Feeling inspired by the lovely weather we had last week, I planted my own garden in the back yard and one of the first plants I planted into my garden box was a small rhubarb plant with two tiny stalks. Sadly, I will have to wait for garden fresh rhubarb, but in the meantime, I found some lovely organic rhubarb at our local New Season's Market along with a recipe for gluten-free AND vegan crisp! I figured I'd better know how to cook it now before my rhubarb is large enough to harvest.<br />
<br />
Ingredients:<br />
<br />
2 pounds of rhubarb stalks<br />
1 pint of blackberries<br />
1/2 cup of <a href="http://en.wikipedia.org/wiki/Demerara_%28sugar%29">demerara<img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=vegadvincoo-20&l=btl&camp=213689&creative=392969&o=1&a=B000V4RLV6" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /></a> or brown sugar (original recipe called for 1 cup, it felt pretty sweet at 1/2 cup)<br />
1/2 cup of white sugar<br />
3/4 cup of <a href="http://www.amazon.com/Bobs-Red-Mill-Gluten-32-Ounce/dp/B002TXT502?ie=UTF8&tag=vegadvincoo-20&link_code=btl&camp=213689&creative=392969" target="_blank">gluten free oats</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=vegadvincoo-20&l=btl&camp=213689&creative=392969&o=1&a=B002TXT502" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /><br />
1/2 cup of <a href="http://www.amazon.com/Bobs-Red-Mill-Gluten-Free-All-Purpose/dp/B000KEPBCS?ie=UTF8&tag=vegadvincoo-20&link_code=btl&camp=213689&creative=392969" target="_blank">gluten free all purpose</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=vegadvincoo-20&l=btl&camp=213689&creative=392969&o=1&a=B000KEPBCS" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /> baking mix <br />
1/2 teaspoon salt<br />
1/2 cup or 1 stick of vegan butter (I always use Natural Balance Buttery Sticks)<br />
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<br />
1. Preheat oven to 350*F<br />
2. Lightly oil deep pie pan, deep 8 inch square pan or small cast iron casserole dish. Must be deep! There is a lot of fruit and gets bubbly! I used a <a href="http://www.amazon.com/Cuisinart-Classic-Enameled-Casserole-Cardinal/dp/B0017HMKW6?ie=UTF8&tag=vegadvincoo-20&link_code=btl&camp=213689&creative=392969" target="_blank">cast iron casserole dish</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=vegadvincoo-20&l=btl&camp=213689&creative=392969&o=1&a=B0017HMKW6" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" />.<br />
3. Chop rhubarb into 1 inch pieces and toss into dish along with blackberries. <br />
4. In a separate bowl, add sugars, flour, oats, and salt. Stir to mix.<br />
5. Cut butter into small cubes and add to dry mix. Use hands to mix well into dry, crumbly mix. <br />
6. Refridgerate mixture for at least 10-15 minutes before using.<br />
7. Crumble mixture on top of rhubarb/blackberry mixture evenly.<br />
8. Place in oven, uncovered, for 1 hour. Remove when top is lightly browned and fruit is bubbling around the side. Serve warm alone, or with your favorite vegan ice cream! My favorite just happens to be <a href="http://www.turtlemountain.com/">So Delicious Vanilla flavored coconut ice cream</a>! I have to admit, I have broken down and had real ice cream a few time since going vegan. That being said, I think the coconut ice cream is STILL better than the real stuff and sweetened only with agave and made with good-for-you coconut milk. Hard to beat. <br />
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I DARE you to actually have this sitting around in your house for longer than an hour! It will be gone before you know it!Allison Hhttp://www.blogger.com/profile/08696404405447309142noreply@blogger.com0tag:blogger.com,1999:blog-8902926570916197982.post-48315931298380496532010-05-18T19:42:00.000-07:002010-05-18T20:21:48.913-07:00Red Lentil Soup with Curry, Sweet Potatoes and GreensLentils are just about the most amazing legume! Packed with protein, fiber, iron, vitamins and even been know to <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52">lower blood sugar levels </a>. Not to mention easy to cook (no soaking needed!), and lends itself to so many flavors. With the sudden chilly change in late-spring weather, I felt the need to make a heaping pot of lentil soup and try swiss chard for the first time. As a long time kale lover, I felt compelled to try its cousin, <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16">chard</a>. I checked out my new cookbooks until I came to the perfect recipe in my new cookbook,<a href="http://www.amazon.com/Vegan-Soups-Hearty-Stews-Seasons/dp/076793072X?ie=UTF8&tag=vegadvincoo-20&link_code=btl&camp=213689&creative=392969" target="_blank"> "Vegan Soups and Hearty Stews for All Seasons," by Nava Atlas</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=vegadvincoo-20&l=btl&camp=213689&creative=392969&o=1&a=076793072X" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" />. As usual, I took the original recipe and tweaked it a bit until I came out with a decent pot of soup. Not my favorite, but will most likely be a work in progress as I make it over and over again.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://tippinthescales.files.wordpress.com/2009/02/lentils.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://tippinthescales.files.wordpress.com/2009/02/lentils.jpg" width="259" /></a></div><br />
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Ingredients:<br />
2 tablespoons safflower oil, coconut oil, or other <a href="http://www.whfoods.com/genpage.php?tname=george&dbid=56">high heat oil</a> (olive oil scorches under heat and should never be used for cooking). <br />
1 medium chopped red onion (I used my <a href="http://www.amazon.com/Progressive-International-Fruit-Vegetable-Chopper/dp/B000F9JP3O?ie=UTF8&tag=vegadvincoo-20&link_code=btl&camp=213689&creative=392969" target="_blank">progressive vegetable chopper</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=vegadvincoo-20&l=btl&camp=213689&creative=392969&o=1&a=B000F9JP3O" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /> to put soup together in a snap)<br />
2-4 cloves of garlic, depending on your preference. I used 2 XL cloves of elephant garlic.<br />
8 cups of water or low sodium vegetable stock (I used water plus 2 tablespoons of <a href="http://www.amazon.com/Better-Than-Bouillon-Vegetable-Base/dp/B00016LA9S?ie=UTF8&tag=vegadvincoo-20&link_code=btl&camp=213689&creative=392969" target="_blank">Better than Vegetable </a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=vegadvincoo-20&l=btl&camp=213689&creative=392969&o=1&a=B00016LA9S" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" />Stock)<br />
2 cups of dried<a href="http://www.amazon.com/Bobs-Red-Mill-Lentils-27-Ounce/dp/B000KEJMS2?ie=UTF8&tag=vegadvincoo-20&link_code=btl&camp=213689&creative=392969" target="_blank"> red lentils</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=vegadvincoo-20&l=btl&camp=213689&creative=392969&o=1&a=B000KEJMS2" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" />, rinsed and picked over<br />
1 teaspoon of fresh grated ginger<br />
2-3 teaspoons of curry powder<br />
1 teaspoon <a href="http://www.amazon.com/Frontier-Seasoning-Blends-Masala-Bottles/dp/B001ELL3QO?ie=UTF8&tag=vegadvincoo-20&link_code=btl&camp=213689&creative=392969" target="_blank">garam masala </a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=vegadvincoo-20&l=btl&camp=213689&creative=392969&o=1&a=B001ELL3QO" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" />(or alternatively 1/2 teaspoon coriander, 1/4 teaspoon nutmeg, and 1/4 teaspoon cinnamon)<br />
1 bunch (about 3 large leaves) of swiss chard, ribs removed, rinsed and sliced<br />
2 large handfuls of baby spinach<br />
optional: 4 peeled and sliced carrots<br />
Juice of lemon and/or lime (I used both)<br />
<br />
<br />
<br />
1. Heat oil in large soup pot or <a href="http://www.amazon.com/Martha-Stewart-Collection-Enameled-Casserole/dp/B002KAZPBC?ie=UTF8&tag=vegadvincoo-20&link_code=btl&camp=213689&creative=392969" target="_blank">cast iron casserole pot</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=vegadvincoo-20&l=btl&camp=213689&creative=392969&o=1&a=B002KAZPBC" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /><br />
2. Add onion and garlic and sautee on medium until onion is soft and golden, about 10 minutes<br />
3. Add sweet potatoes, carrots, and seasoning and turn to coat.<br />
4. Add water with bouillon or vegetable stock, lentils, and ginger.<br />
5. Bring to simmer, cover and cook on low for about 20 minutes until lentils are can be smashed and sweet potatoes and carrots are done.<br />
6. Add washed, sliced chard and continue to cook for 5 minutes.<br />
7. Add spinach and cook another 5 minutes. Add lime and/or lemon to taste. I used about one good squirt from an organic lemon and lime bottles. <br />
8. Allow to cool for at least 2 hours on the stove, off the heat. As with most soups, it will taste better after allowing it to rest and have all the flavors meld together.Allison Hhttp://www.blogger.com/profile/08696404405447309142noreply@blogger.com0tag:blogger.com,1999:blog-8902926570916197982.post-60232371996059716602010-02-21T19:53:00.000-08:002010-02-21T19:54:02.700-08:00Orange Pan-Glazed Tempeh with Broccoli<span style="font-size: large;">I confess. I had some processed soy and wheat today. It wasn't pretty. I came home from the barn and was craving cheesy nachos. Hmm... found some of my husbands tortillas (mission tortillas- read the ingredients. Have you noticed you have no idea what 99% of the ingredients are?) and some really old soy cheese (still hadn't expired). I sliced up the tortillas, topped with soy cheese, salt, and garlic powder and threw it under the broiler till crispy. It was tasty, until I finished the last chip. I didn't eat very much, but I had an instant reaction. My brain went fuzzy and felt suddenly nauseated. Post nacho incident, I wasn't able to eat anything, other than the 2 <a href="http://www.synergydrinks.com/">GT kombucha</a> drinks to settle my stomach (my own miracle in a bottle)! As soon as I felt stable enough to go to the store, I headed over to New Seasons. I wandered through aimlessly, making several laps trying to find everything on my list, but too out of it to really get everything in order from one side of the store to the other. While wandering around the produce section, I ran across a display for a recipe that sounded intersting: Orange Pan-Glazed Tempeh. It sounded easy, delicious, and wholesome. Exactly what my queasy stomach needed! I made the usual adaptations as needed and what I came up with is exactly what the doctor ordered. <span mce_style="font-size: small;">The final product was slightly sweet with ginger undertones, somewhat reminiscent of a healthier version of orange chicken! </span></span><br />
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<div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">Ingredients:</span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">1 tablespoon safflower or other high heat oil (for a list of safe high heat oils, <a href="http://www.bellaonline.com/articles/art14617.asp">click here</a>) </span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">2 cups of fresh squeezed orange juice (I used <a href="http://www.cogojuice.com/index.php/home/">Columbia Gorge Orange Juice w/ Tangerine Juice</a> </span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">1/4 cup of grated ginger</span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">4 tsp <a href="http://www.amazon.com/Tamari-Sauce-Wheat-Free-Organic/dp/B0001FI4BQ">tamari </a>or soy sauce (tamari is a wheat free soy sauce)</span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">3 tbls <a href="http://www.amazon.com/Aji-Mirin-Rice-Vinegar-60/dp/B001TZJ204">mirin</a> (Japanese Rice Wine Vinegar)</span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">3 tsp Blue Agave Syrup (alternative can use maple syrup or a tablespoon of real sugar)</span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">1 tsp ground coriander </span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">4 garlic cloves, minced</span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">10 oz package of <a href="http://www.lightlife.com/product_detail.jsp?p=tempeh_flax">tempeh</a> (I used Organic Flax Tempeh, they also have a great 5 grain tempeh at Trader Joes, but Im not sure if it's Gluten Free if you are following a GF diet)</span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">3-4 heads of organic broccoli </span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">2-3 cups of brown rice</span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">1 teaspoon arrowroot or cornstarch (optional for a thicker sauce. I used arrowroot in mine. Usually found in spice or bulk isle.) </span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;"><br />
</span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;"><i>Optional:</i></span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;"><i>juice of 1/2 lime</i></span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;"><i>cilantro</i></span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;"><i>chili flakes </i></span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;"><i>slivered almonds</i></span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;"><br />
</span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">1. Chop tempeh into 1/2 inch cubes</span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">2. Add minced ginger to garlic press or use hands to squeeze juice from ginger into a medium sized bowl. Add orange juice, mirin, tamari (or soy), agave (or maple/sugar), crushed garlic, coriander. Stir to combine, then add chopped tempeh. Marinate for about 10 minutes while you clean and cut broccoli. </span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">3. Add broccoli to steamer. Lightly steam for about 8-10 minutes while preparing tempeh.</span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">4. Heat oil in large skillet. To reduce fat in dish, I usually add a small amount of oil to pan, then use paper towel to evenly spread around pan and wipe up excess oil. Heat oil till hot, but not smoking. Use slotted spoon to drain tempeh from marinade and add to skillet. Saute for about 6-8 minutes until slightly golden. </span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">5. Add marinade to skillet with tempeh. Sprinkle with arrowroot (if using) and bring to light simmer under medium to low heat. Stir until sauce is slightly thickened. Remove from heat. </span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;">6. To serve, top brown rice with broccoli and tempeh mixture and drizzle with sauce. </span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;"><br />
</span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;"><i>Optional: Feel free to top with slivered almonds, or cilantro and a squeeze of lime. </i></span></div><div class="separator" style="clear: both; text-align: justify;"><span style="font-size: large;"><i> </i></span></div><div style="text-align: center;"><span style="font-size: large;"><br />
</span></div>Allison Hhttp://www.blogger.com/profile/08696404405447309142noreply@blogger.com0tag:blogger.com,1999:blog-8902926570916197982.post-72695300795677192792010-02-18T22:33:00.000-08:002010-02-18T22:52:09.529-08:00Indian Spiced Lentil Soup with Butternut SquashAfter a long exhausting day, I was craving some Indian flavor! I found a recipe out of "<a href="http://www.amazon.com/Whole-Life-Nutrition-Cookbook-Planetary/dp/0979885906?ie=UTF8&tag=vegadvincoo-20&link_code=btl&camp=213689&creative=392969" target="_blank">The Whole Life Nutrition Cookbook: Whole Foods Recipes for Personal and Planetary Health, Second Edition</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=vegadvincoo-20&l=btl&camp=213689&creative=392969&o=1&a=0979885906" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" />". I modified it, as usual, and it turned out fabulous! While sauteing the carrots, onions, and garlic with <a href="http://www.amazon.com/Spice-Hunter-Garam-Masala-1-8-Ounce/dp/B0001M12JU?ie=UTF8&tag=vegadvincoo-20&link_code=btl&camp=213689&creative=392969" target="_blank">Garam Masala</a> (indian spice mix of cumin, black pepper, cinnamon, cloves, corriander, and cardamom, found in most grocery stores in the spice section), it suddenly hit me! Butternut Squash would go perfect in here, and it just so happened that I had 3 bags of frozen diced organic butternut squash. Now, I can't imagine making lentil soup any other way. Enjoy :)<br />
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1 large yellow or sweet onion, diced<br />
<div style="text-align: left;">1/4 cup vegetable stock or high temperature cooking oil such as safflower for sauteing </div><div style="text-align: left;">4-5 cloves of garlic, crushed</div><div style="text-align: left;">4 carrots, peeled and cut into 1/4 inch slices</div><div style="text-align: left;">1 tablespoon dried thyme</div><div style="text-align: left;">1 teaspoon garam masala</div><div style="text-align: left;">2 cups green (well, they look mostly brown) lentils, rinsed and picked over for rocks and bad lentils</div><div style="text-align: left;">8 cups of water mixed with <a href="http://www.amazon.com/Better-Than-Bouillon-Vegetable-Base/dp/B00016LA9S">Better Than Bouillon Vegetable Stock</a> mixed to directions on bottle</div><div style="text-align: left;">1 medium butternut squash peeled and diced, or 1.5 bags of frozen butternut squash (diced, not puree) </div><div style="text-align: left;">2 tablespoon red wine vinegar</div><div style="text-align: left;">4 -5 cups of baby spinach leaves </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">1. Heat vegetable stock or oil over medium heat in soup pot or <a href="http://www.amazon.com/Martha-Stewart-Collection-Enameled-Casserole/dp/B001CC5COO">cast iron 7 qt casserole dish</a> , and saute onions for about 5 minutes until slightly softened. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">2. Add crushed garlic, carrots, butternut squash, thyme, and garam masala. Saute for another 5-6 minutes. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">3. Add lentils, vegetable stock or water with pre-dissolved better than boullion vegetable base (I prefer this method, seems to have a much better taste than bottled stock). Bring to a simmer, cover and cook at low simmer for 30-40 minutes, until lentils softened. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">4. Add spinach. salt (if using), and red wine vinegar. Simmer for about 10 minutes until spinach just wilted. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">I enjoyed this soup with a side of sweet potato gluten free bread. I have to say, this was a refreshing change from my usual soups! Loaded with flavor and nutrition.<br />
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</script>Allison Hhttp://www.blogger.com/profile/08696404405447309142noreply@blogger.com0tag:blogger.com,1999:blog-8902926570916197982.post-55487160511901126922010-02-18T21:15:00.000-08:002010-02-18T22:40:02.723-08:00French Lentil Soup - Oui Oui!Ok, so Soup Sunday has rolled around again, and my cupboard is overrunning with several varieties of lentils. Luckily, I had just the right amount of French Green Lentils, and have never tried French Lentils before. For lentil newbies, there are several varieties of lentils, the most popular and easiest available being <a href="http://www.amazon.com/gp/product/B0011UN9Y2?ie=UTF8&tag=vegadvincoo-20&link_code=as3&camp=211189&creative=373489&creativeASIN=B0011UN9Y2">brown lentils,</a> <a href="http://www.amazon.com/gp/product/B000S11ED8?ie=UTF8&tag=vegadvincoo-20&link_code=as3&camp=211189&creative=373489&creativeASIN=B000S11ED8">french green lentils</a>, and <a href="http://www.amazon.com/gp/product/B000S11F14?ie=UTF8&tag=vegadvincoo-20&link_code=as3&camp=211189&creative=373489&creativeASIN=B000S11F14">red lentils</a>. Lentil are a variable wonder food. They are packed with fiber, protein, and not to mention easy to prepare and inexpensive! How much better can it get! You can read more about the wonderful health properties of lentil by following <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52">this link </a>.<br />
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<br />
Ingredients:<br />
<br />
1/4 cup vegetable stock for sauteing foods without oil<br />
<br />
5 cloves of garlic<br />
<br />
1 medium sweet white onion, chopped (for onion chopping I always use a <a href="http://www.amazon.com/gp/product/B000F9JP3O?ie=UTF8&tag=vegadvincoo-20&link_code=as3&camp=211189&creative=373489&creativeASIN=B000F9JP3O">Vegetable chopper</a>, so much easier than hand chopping!)<br />
<br />
2 stalks of celery, diced<br />
<br />
2 carrots- peeled and cut into half moons<br />
<br />
5 small red potatos, scrubbed and diced (again, chopper comes in handy again)<br />
<br />
1 teaspoon thyme<br />
<br />
2 teaspoons paprika<br />
<br />
1 tablespoon Italian seasoning<br />
<br />
2 cups french lentils (available in the bulk food isles in most whole foods and new seasons)<br />
<br />
8 cups of low sodium vegetable stock (I like <a href="http://www.imaginefoods.com/content/organic-low-sodium-vegetable-broth">Imagine Organic Low Sodium Vegetable Stock</a>)<br />
<br />
1 cube of <a href="http://www.veganessentials.com/catalog/natural-vegan-chicken-and-beef-bouillon-cubes-by-edward--sons.htm">Not-Chicken bullion </a>(you can use chicken bouillon if you don't care about going vegetarian)<br />
<br />
1 small can of "no salt added" diced tomatoes (I like Muir Glen organic tomatoes)<br />
<br />
1 tablespoon red wine vinegar<br />
<br />
2 teaspoons Herbamare or sea salt (optional)<br />
<br />
1/2 cup of fresh basil<br />
<br />
1/2 cup of fresh Italian parsley<br />
<br />
1. Heat large soup pot or 7 qt. of cast iron casserole pot (my favorite is<a href="http://www.amazon.com/gp/product/B000TJAIYA?ie=UTF8&tag=vegadvincoo-20&link_code=as3&camp=211189&creative=373489&creativeASIN=B000TJAIYA"> Martha Stewart cast iron casserole dish</a>)<br />
<br />
2. Add 1/4 cup of vegetable stock, heat over medium heat, and add diced onion. Sautee onion for 5 minutes. Add garlic and continue to saute for another 2 minutes.<br />
<br />
3. Add diced potatoes, celery, carrots, seasoning (paprika, thyme, italian seasoning) and saute for another 5 minutes, stir constantly.<br />
<br />
4. Add vegetable stock, and boulion cube. Stir briskly until dissolved. Heat until simmering.<br />
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5. Cover and simmer for 25 minutes.<br />
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6. Add can of tomatos, red wine vinegar, salt, and fresh herbs. Stir well and simmer another 5 minutes.<br />
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As with many soups, this one tastes better the next day, once all the favors have "soaked in".<br />
<br />
Nutrition Facts Based On 8 Servings Per Recipe. Each bowl provides 34% of your iron and 16 grams of protein with only a little more than 1 gram of fat!<br />
<div style="font-size: 15pt; font-weight: bold;">Nutrition Facts</div><div style="color: #666666; font-size: 8pt;">A-Star<br />
French Green Lentil Soup</div><div style="font-size: 8.5pt; font-weight: bold;">Serving Size: 1 serving</div><table bgcolor="#000000" border="0" cellpadding="0" cellspacing="0"><tbody>
<tr> <td><img alt="" height="9" src="/images/spacer.gif" width="1" /></td> </tr>
</tbody> </table>Amount Per Serving Calories 296<br />
<table bgcolor="#000000" border="0" cellpadding="0" cellspacing="0"><tbody>
<tr> <td><img alt="" height="4" src="/images/spacer.gif" width="1" /></td> </tr>
</tbody> </table>Total Fat 1.4g Saturated Fat 0.2g Trans Fat 0g Cholesterol 0mg Sodium 177mg Carbohydrate 54.2g Dietary Fiber 10g Sugars 9.8g Protein 15.9g<br />
<table bgcolor="#000000" border="0" cellpadding="0" cellspacing="0"><tbody>
<tr> <td><img alt="" height="4" src="/images/spacer.gif" width="1" /></td> </tr>
</tbody> </table><table border="0" cellpadding="0" cellspacing="0"><tbody>
<tr> <td style="font-size: 8.5pt;" width="50%">Vitamin A 107%</td> <td align="right" style="font-size: 8.5pt;" width="50%">Vitamin C 49%</td> </tr>
<tr> <td style="font-size: 8.5pt;" width="50%">Calcium 9%</td> <td align="right" style="font-size: 8.5pt;" width="50%">Iron 34%</td> </tr>
</tbody> </table>Allison Hhttp://www.blogger.com/profile/08696404405447309142noreply@blogger.com2tag:blogger.com,1999:blog-8902926570916197982.post-49244231155888013472010-02-18T21:12:00.000-08:002010-02-18T22:40:42.528-08:00Vanilla Almond SmoothieEating a vegan diet, one concern that often comes up is sources of complete protein and vitamins. While I firmly believe that eating a vegan diet is much healthier than a meat eating one, the question keeps coming up. Research shows that following a whole foods vegan diet leads to increased digestibility of protein, vitamins, and minerals, since a whole food vegan diet is <a href="http://www.veganhealth.org/articles/protein/">easy to digest</a>. Still, I like to start of my morning right, and most vegan gluten free breakfasts leave me hungry 5 minutes later. Hence, my morning protein smoothie ritual. Words cannot express how good I feel when I start of my morning with a healthy, and preferably green breakfast smoothie. In my 2 years as a vegan, I have tried many smoothie protein powders with mixed success. Some tasted AWFUL, while others tasted better but loaded with isolated soy protein (official word is still out, but I believe in sticking to vegetables and whole foods, instead of relying on isolated soy protein for my only protein source). I found the best combination of healthy and tasty smoothies in <a href="http://sequelnaturals.com/en/vega/products/whole-food-health-optimizer/features-benefits">Sequel Natural's Vega Whole Food Optimizer Smoothie Mix</a>.<br />
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<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitJeaIzJEYBKzzS8WZLmZ5GlH8m96TdztQGm6lQa-PW57DtwvUwzMcnMP0_LkaVLRFw56bhGYsvrcs_3-aWBF99lMpgC37Kjd8TX1Pfjja5D57WW72aZtzr9Fs2C8T0r2KOvpQxCQdjtAu/s1600-h/Vanilla+Chai+Vega" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitJeaIzJEYBKzzS8WZLmZ5GlH8m96TdztQGm6lQa-PW57DtwvUwzMcnMP0_LkaVLRFw56bhGYsvrcs_3-aWBF99lMpgC37Kjd8TX1Pfjja5D57WW72aZtzr9Fs2C8T0r2KOvpQxCQdjtAu/s320/Vanilla+Chai+Vega" /></a></div><div style="text-align: center;"><br />
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Vanilla Chai Green Morning Smoothie<br />
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Ingredients:<br />
<br />
1 scoop <a href="http://www.amazon.com/gp/product/B001HBACIG?ie=UTF8&tag=vegadvincoo-20&link_code=as3&camp=211189&creative=373489&creativeASIN=B001HBACIG">Vanilla Chai Flavor Vega Whole Food Optimizer </a><br />
<br />
1 scoop <a href="http://www.amazon.com/gp/product/B001OHUVVQ?ie=UTF8&tag=vegadvincoo-20&link_code=as3&camp=211189&creative=373489&creativeASIN=B001OHUVVQ">Vega Smoothie Optimizer </a>(loaded with green stuff)<br />
<br />
1 tablespoon Raw Crunchy Unsalted Almond Butter<br />
<br />
1 small banana<br />
<br />
water to blend to smooth (or <a href="http://www.zico.com/">natural Zico Coconut water </a>for a boost of potassium)<br />
<br />
No matter how hard I try, this usually make enough for 2 smoothies. I usually have 1/2 of the recipe before my morning bootcamp, and the remainder when I get back. Keeps me from getting that post-work out energy crash. Nutrition Facts based on recipe made with water. Add appropriate calories for coconut water.<br />
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Nutrition Facts:<br />
<br />
Calories: 398<br />
<br />
Total Fat: 14.3<br />
<br />
Saturated Fat: 14.3g<br />
<br />
Trans Fat: 0<br />
<br />
Cholesterol: 0<br />
<br />
Sodium: 85mg<br />
<br />
Carbohydrates: 47grams<br />
<br />
Dietary Fiber: 15.5 grams<br />
<br />
Sugars: 16.1 grams<br />
<br />
Protein: 24.5 grams<br />
<br />
Vitamin A: 56%<br />
<br />
Vitamin C: 68%<br />
<br />
Calcium: 61%<br />
<br />
Iron: 69%Allison Hhttp://www.blogger.com/profile/08696404405447309142noreply@blogger.com0tag:blogger.com,1999:blog-8902926570916197982.post-68863837294197354142010-02-18T21:10:00.000-08:002010-02-18T22:41:07.624-08:00Green Berry Proten SmoothiesIgnore how this smoothie looks. I promise, it tastes better than it looks, and a super way to start your day!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmboHD6dcs2Mb-WWA4f4dSKpHe-Q340E5zmX2Eo50tSQ_FChAOAZyqctOi0hBycJX-PRQLRvtF2yIeX-LjNOvZ4vBx5nh-WqOASEJRDUG8I3fqnB2JKnHW0cPCN6SzA54W3OywqlmOYgk_/s1600-h/Vega" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmboHD6dcs2Mb-WWA4f4dSKpHe-Q340E5zmX2Eo50tSQ_FChAOAZyqctOi0hBycJX-PRQLRvtF2yIeX-LjNOvZ4vBx5nh-WqOASEJRDUG8I3fqnB2JKnHW0cPCN6SzA54W3OywqlmOYgk_/s320/Vega" /></a></div><div style="text-align: center;"><br />
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<a name='more'></a><br />
</div><br />
Ingredients:<br />
<br />
1 scoop <a href="http://www.amazon.com/gp/product/B001HBN5LW?ie=UTF8&tag=vegadvincoo-20&link_code=as3&camp=211189&creative=373489&creativeASIN=B001HBN5LW">Natural Flavor Vega Whole Food Optimizer</a><br />
<br />
1 cup frozen mixed berries<br />
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1 large leaf of green organic kale (to read up on the health benefits of kale, <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38">click here</a>)<br />
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water to blend<br />
<br />
Add ingredients to high powered blender. I am a HUGE <a href="http://www.vitamix.com/">vitamix</a> fan, but it is quite the investment.<br />
<br />
Nutritional Facts<br />
<br />
Calories: 228<br />
<br />
Total Fat: 3.5 grams<br />
<br />
Saturated Fats: 3.5 grams<br />
<br />
Trans Fat: 0<br />
<br />
Cholesterol: 0<br />
<br />
Sodium: 164mg<br />
<br />
Carbohydrate: 38.7 grams<br />
<br />
Dietary Fiber: 15.3 grams<br />
<br />
Sugars: 14.5 grams<br />
<br />
Protein: 15.2 grams<br />
<br />
Vitamin A: 216%<br />
<br />
Vitamin C: 244%<br />
<br />
Calcium: 66%<br />
<br />
Iron: 49%Allison Hhttp://www.blogger.com/profile/08696404405447309142noreply@blogger.com0tag:blogger.com,1999:blog-8902926570916197982.post-18114250607018995722010-02-18T21:08:00.000-08:002010-02-18T22:41:35.524-08:00Eden Organics Rice and BeansI am currently OBSESSED with <a href="http://www.edenfoods.com/store/index.php?cPath=89">Eden Organics Rice and Beans.</a> I normally shun canned food, because they usually contain a LOAD of salt, and taste awful, but I make an exception with Eden Organics line of canned rice and bean. Basically, its canned rice, beans and all natural flavoring (really natural, not processed extract of whatever, but REAL ingredients like organic onions, organic basil, and organic parsley) and it comes in different flavors to suit every taste preference. My current favorite are <a href="http://www.edenfoods.com/store/product_info.php?cPath=89&products_id=103225">Green Lentils</a>, <a href="http://www.edenfoods.com/store/product_info.php?cPath=89&products_id=103210">Rice and Garbanzo Bean</a>, and <a href="http://www.edenfoods.com/store/product_info.php?cPath=89&products_id=103218">Mexican Rice and Beans</a>. Additional flavors include Curried Rice and Beans, Cajun Rice and Beans, Moroccan Rice and Garbanzo Bean, and more.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU1D3ivBW5n-CMVHYgS69wzYRzhrzbq2JIYarw5K0RupqthN4xUJXV-HA3YUaH5aEq8-JQ-CtoHkV3_urxgDm_NlIyiwbMgefgvl9KjFkT207ojRY_PmsmpFWFUeKTFJI5jG6RnqJ-yW47/s1600-h/Eden+Organic+Rice+and+Beans" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU1D3ivBW5n-CMVHYgS69wzYRzhrzbq2JIYarw5K0RupqthN4xUJXV-HA3YUaH5aEq8-JQ-CtoHkV3_urxgDm_NlIyiwbMgefgvl9KjFkT207ojRY_PmsmpFWFUeKTFJI5jG6RnqJ-yW47/s320/Eden+Organic+Rice+and+Beans" /></a></div><br />
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Here are some of my more recent Rice and Bean concoctions.<br />
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1/2 Can (.75 cups) Green Lentils and Rice with 1 cup of California Blend Frozen Veggies (steamed or microwaved lightly) and a little bit of Rice Shreds in Mozarella Flavor (note, if you are a strict vegan, some Rice Shreds varieties contain casein, a milk derivative).<br />
Calorie Count: 265 <br />
Total Fat: 4.5 grams<br />
Carbs: 44.5g<br />
Fiber: 6 grams<br />
Protein: 10.0 gramsAllison Hhttp://www.blogger.com/profile/08696404405447309142noreply@blogger.com0tag:blogger.com,1999:blog-8902926570916197982.post-70334789020765518672010-02-18T21:04:00.000-08:002010-02-18T22:42:08.162-08:00Vegan "Mac and Cheese"This week, I was craving pasta. I mean CRAVING PASTA. Thick gooey creamy no-good-for-you pasta. After digging through a few cook books, and digging through the back of the cabinet, I finally found enough ingredients to make a modified version of mac n' cheese that was the best version of creamy mac and cheese I have ever concocted. This recipe is a modified recipe from one of old stand in <a href="http://www.amazon.com/gp/product/1558322566?ie=UTF8&tag=vegadvincoo-20&link_code=as3&camp=211189&creative=373489&creativeASIN=1558322566">Fresh Vegetarian Slow Cooker by Robin Robertson</a>. Another great cookbook that should be in any vegetarian or health conscious person's cookbook library. While the title reads vegetarian, all the recipes can be made vegan by using milk replacer, if it calls for milk. My favorite in-a-recipe milk replacer is <a href="http://www.amazon.com/gp/product/B00196499W?ie=UTF8&tag=vegadvincoo-20&link_code=as3&camp=211189&creative=373489&creativeASIN=B00196499W">Unsweetened Hemp Milk</a>.<br />
<div style="text-align: center;"><br />
<img alt="" class=" " height="240" src="http://i222.photobucket.com/albums/dd81/allisonholms/DSCN1668.jpg" title="Best Vegan Mac and Cheese" width="320" /></div><a name='more'></a><br />
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Ingredients:<br />
<ul><li>8 0z Brown Rice or Whole Wheat Elbows. I use <a href="http://www.amazon.com/gp/product/B000FK7PQW?ie=UTF8&tag=vegadvincoo-20&link_code=as3&camp=211189&creative=373489&creativeASIN=B000FK7PQW">Tinkyada Brown Rice Elbows</a></li>
<li>3/4 cup raw unsalted cashew</li>
<li>1 can or 1.5 cups of white beans (I used Great Northern Beans), if canned, drain and rinsed.</li>
<li>1 cup of vegatable stock</li>
<li>1 cup of water- or enough to blend to liquid</li>
<li>1 teaspoon <a href="http://www.amazon.com/gp/product/B000FFCO6I?ie=UTF8&tag=vegadvincoo-20&link_code=as3&camp=211189&creative=373489&creativeASIN=B000FFCO6I">white pepper</a> (white pepper has a somewhat spicier flavor to it and love to use it in certain recipes) , you can use black, but for best flavor use white</li>
<li>1/2 white onion</li>
<li>5 cloves of garlic</li>
<li>pinch of ground nutmeg</li>
<li>1/2 teaspoon dry mustard</li>
<li>1/2 teaspoon cayenne</li>
<li>2 teaspoon lemon juice</li>
<li>1/4 cup <a href="http://www.amazon.com/gp/product/B0001CXUKO?ie=UTF8&tag=vegadvincoo-20&link_code=as3&camp=211189&creative=373489&creativeASIN=B0001CXUKO">nutritional yeast </a>(very important, NOT BREWERS YEAST. Nutritional yeast a vegan addititve that has a cheesy flavor to it without any dairy. Usually only found in whole foods, new seasons, and other whole foodsy stores. I get the small flake.)</li>
<li>2-3 cups fresh or 1 cup frozen cooked and drained spinach</li>
</ul>1. Cook pasta al dente (or barely tender).I used <a href="http://www.amazon.com/gp/product/B000FK7PQW?ie=UTF8&tag=vegadvincoo-20&link_code=as3&camp=211189&creative=373489&creativeASIN=B000FK7PQW">Tinkyada Brown Rice Elbows</a> to make it gluten free.<br />
2. Heat 1 tbsp of high heat oil (<a href="http://www.whfoods.com/genpage.php?tname=george&dbid=56">like Safflower, Refined Coconut, NOT olive oil</a>) and lightly cook sliced onions and minced garlic until onions are transparent.<br />
<br />
3. Place cashews in high powered blender (like Vitamix) or food processor, and pulse into fine powder.<br />
<br />
4. Rinse and drain beans and add to blender, along with vegetable stock, lemon juice, and water. Blend to liquid<br />
<br />
5. Add onions, garlic, nutmeg, dry mustard cayenne, nutritional yeast, and white pepper to blender, and blend until smooth.<br />
<br />
6. Add pasta and sauce to slow cooker. Add in spinach and stir. Pasta should be very easy to stir at this point. If the sauce is too thick, add some water<br />
<br />
7. Cook on low for 2-2.5 hours, until sauce is thickened, but not dry. Enjoy :)Allison Hhttp://www.blogger.com/profile/08696404405447309142noreply@blogger.com1tag:blogger.com,1999:blog-8902926570916197982.post-13386238052640729782010-01-29T22:25:00.000-08:002010-02-18T22:42:31.497-08:00Busy Night Vegan Burrito's- With Option for Smashed Yam Filling<div style="font-family: "Trebuchet MS",sans-serif;">This is a great meal for ohh so many reasons. One is that it is usually things I ALWAYS have in the house. Two, because it's really easy. Three, because I can buy a rotisserie chicken from New Season's and cut pieces of it off so that Adam or any other meat eaters, can easily add meat to their burrito. </div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
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</div></div><div style="font-family: "Trebuchet MS",sans-serif;">Ingredients:</div><div style="font-family: "Trebuchet MS",sans-serif;">Choice of large tortillas (I LOVE <a href="http://www.latortillafactory.com/jadworks/ltf/jwsuite.nsf/ViewSelection/99D817775C2C177E882572AE00769745?Open&site=Home*ViewSelection=Tortilla_Talk**mb">La Tortilla factories "Dark Teff" gluten free tortillas</a>, but you can use large corn or 100% whole wheat tortillas).</div><div style="font-family: "Trebuchet MS",sans-serif;">3-4 cups of beans (I like a combo of black and pinto, drained and rinsed well)</div><div style="font-family: "Trebuchet MS",sans-serif;">1 -2 cups of brown rice, cooked (I like the already cooked brown rice in the freezer section) </div><div style="font-family: "Trebuchet MS",sans-serif;">little bit of cheese (I prefer <a href="http://www.galaxyfoods.com/Products/RiceCheese/Rice/riceShreds.stml">Mozzarella Rice Shreds</a> which are technically 100% vegan, but its a compromise) but you can use low fat shredded mexican or low fat cheddar, etc. </div><div style="font-family: "Trebuchet MS",sans-serif;">1 small can sliced black olives, drained</div><div style="font-family: "Trebuchet MS",sans-serif;">1 green bell pepper, diced</div><div style="font-family: "Trebuchet MS",sans-serif;">one ripe avocado </div><div style="font-family: "Trebuchet MS",sans-serif;">spring mix</div><div style="font-family: "Trebuchet MS",sans-serif;">choice of CHUNKY salsa (I like the organic fresh stuff, Adam likes Pace Thick and Chunky)</div><div style="font-family: "Trebuchet MS",sans-serif;"><i>optional: diced tomatos</i></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;"><i>If you are not vegan/vegetarian, like Adam, you can add rotisserie or left over chicken to burrito, if you MUST~</i><i> </i></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;">I usually make sure the rice and beans are heated and cooked, and then lay out buffet style for everyone to make their own burritos. </div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
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</div><div style="font-family: "Trebuchet MS",sans-serif;">Nutritional Facts for Above Burritos based on:</div><div style="font-family: "Trebuchet MS",sans-serif;">1 Smart and Delicious Dark Teff Gluten Free Tortilla</div><div style="font-family: "Trebuchet MS",sans-serif;">1/4 cup brown rice</div><div style="font-family: "Trebuchet MS",sans-serif;">1/4 cup beans (black and pinto)</div><div style="font-family: "Trebuchet MS",sans-serif;">handful of diced green bell peppers</div><div style="font-family: "Trebuchet MS",sans-serif;">2 tbps sliced black olives</div><div style="font-family: "Trebuchet MS",sans-serif;">1/4 cup spring mix</div><div style="font-family: "Trebuchet MS",sans-serif;">1/4 avocado</div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;">(notice: if you are trying for lower fat, try eliminating the olives, and cutting back or eliminating avocado)</div><div style="font-family: "Trebuchet MS",sans-serif;"></div><table border="0" cellpadding="2" cellspacing="0" height="498" style="font-family: "Trebuchet MS",sans-serif; width: 152px;"><tbody>
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<tr><td colspan="2"><div style="font-size: 15pt; font-weight: bold;">Nutrition Facts</div><div style="color: #666666; font-size: 8pt;">A-Star<br />
Dark Teff, Beans and Rice Burritos</div></td></tr>
<tr><td colspan="2"><div style="font-size: 8.5pt; font-weight: bold;">Serving Size: 1 recipe</div></td></tr>
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<tr><td style="font-size: 8.5pt; font-weight: bold;">Calories</td><td align="right" style="font-size: 8.5pt;">466</td></tr>
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<tr><td style="font-size: 8.5pt; font-weight: bold;">Total Fat</td><td align="right" style="font-size: 8.5pt;">18.2g</td></tr>
<tr><td style="font-size: 8.5pt;"> Saturated Fat</td><td align="right" style="font-size: 8.5pt;">4.1g</td></tr>
<tr><td style="font-size: 8.5pt;"> Trans Fat</td><td align="right" style="font-size: 8.5pt;">0g</td></tr>
<tr><td style="font-size: 8.5pt; font-weight: bold;">Cholesterol</td><td align="right" style="font-size: 8.5pt;">0mg</td></tr>
<tr><td style="font-size: 8.5pt; font-weight: bold;">Sodium</td><td align="right" style="font-size: 8.5pt;">737mg</td></tr>
<tr><td style="font-size: 8.5pt; font-weight: bold;">Carbohydrate</td><td align="right" style="font-size: 8.5pt;">62.3g</td></tr>
<tr><td style="font-size: 8.5pt;"> Dietary Fiber</td><td align="right" style="font-size: 8.5pt;">11.4g</td></tr>
<tr><td style="font-size: 8.5pt;"> Sugars</td><td align="right" style="font-size: 8.5pt;">0.4g</td></tr>
<tr><td style="font-size: 8.5pt; font-weight: bold;">Protein</td><td align="right" style="font-size: 8.5pt;">14.8g</td></tr>
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<tr><td nowrap="nowrap" style="font-size: 8.5pt;" width="50%">Vitamin A 25%</td><td align="right" nowrap="nowrap" style="font-size: 8.5pt;" width="50%">Vitamin C 29%</td></tr>
<tr><td nowrap="nowrap" style="font-size: 8.5pt;" width="50%">Calcium 21%</td><td align="right" nowrap="nowrap" style="font-size: 8.5pt;" width="50%">Iron 26%</td></tr>
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</tbody></table><div style="font-family: "Trebuchet MS",sans-serif;"><i>Optional filling: Yam Burrito (haven't tried this yet, but sounds yum!!!!!! I am currently into Yams for winter, if you haven't already noticed that)</i></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;"><i>1 large Yam (NOT SWEET POTATO)</i></div><div style="font-family: "Trebuchet MS",sans-serif;"><i><br />
</i></div><div style="font-family: "Trebuchet MS",sans-serif;"><i>Cut Yam into chunks and add to small casserole dish. Fill about half an inch of water, cover and cook at *425 until yams are very tender. Remove from over, let cool slightly, then peel off skins. Smash with forks. I believe Trader Joes also carries peeled cut Yam in a microwave bag. Another easy healthy shortcut! </i></div><div style="font-family: "Trebuchet MS",sans-serif;"><i><br />
</i></div><div style="font-family: "Trebuchet MS",sans-serif;"><i>Fill tortilla/wrap with brown rice, smashed yam, spring mix, salsa, avocado. Enjoy. Ill probably try this for dinner tomorrow night and use up the beautiful organic hass avocado sitting in the fridge~ </i></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
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</script>Allison Hhttp://www.blogger.com/profile/08696404405447309142noreply@blogger.com0tag:blogger.com,1999:blog-8902926570916197982.post-31491349977739440332010-01-29T20:05:00.000-08:002010-02-18T22:42:58.619-08:00Everything but the kitchen sink pasta<div style="font-family: "Trebuchet MS",sans-serif;"> So, I made this one a few weeks ago. What I love about this pasta, is that there are so many colors and flavors in it! And more colors = better for you! </div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;">I based this recipe from the cookbook <a href="http://www.amazon.com/Vegan-Table-Unforgettable-Entertaining-Occasion/dp/1592333745?ie=UTF8&tag=vegadvincoo-20&link_code=btl&camp=213689&creative=392969" target="_blank">"The Vegan Table" by Colleen Patrick-Goudreau</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=vegadvincoo-20&l=btl&camp=213689&creative=392969&o=1&a=1592333745" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /> with a few changes. Another highly recommended book. Most recipes are based on whole foods, and very meat eater friendly, especially if you are entertaining. </div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaDxTE6TX98vZIQVUDAvSmEOXg2YnJFg_q3GCV-dMfVQdVAxK7-kXPOBaJSdUMZ8p9EXQROk4zl2drQF3eKxz-GJLHcLxWBwiDIjb3BXfyNnT6JZ4fz-CUVi6zRC373Szvtb-1gPnTHjnY/s1600-h/Tinkyada+Brown+Rice+Penne" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaDxTE6TX98vZIQVUDAvSmEOXg2YnJFg_q3GCV-dMfVQdVAxK7-kXPOBaJSdUMZ8p9EXQROk4zl2drQF3eKxz-GJLHcLxWBwiDIjb3BXfyNnT6JZ4fz-CUVi6zRC373Szvtb-1gPnTHjnY/s320/Tinkyada+Brown+Rice+Penne" /></a> </div><div class="separator" style="clear: both; text-align: center;"></div><a name='more'></a><br />
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</div></div><div style="font-family: "Trebuchet MS",sans-serif;">16 ounces penne pasta (I used <a href="http://www.amazon.com/Tinkyada-Brown-Penne-16-Ounce-Packages/dp/B000FK63LK?ie=UTF8&tag=vegadvincoo-20&link_code=btl&camp=213689&creative=392969" target="_blank">tinkyada brown rice penne</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=vegadvincoo-20&l=btl&camp=213689&creative=392969&o=1&a=B000FK63LK" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" />) but you can use whole wheat penne</div><div style="font-family: "Trebuchet MS",sans-serif;">2 tablespoons veggie stock (for sauteeing, or you can use oil)</div><div style="font-family: "Trebuchet MS",sans-serif;">1 small red or sweet onion, diced</div><div style="font-family: "Trebuchet MS",sans-serif;">6 large cloves of garlic, minced</div><div style="font-family: "Trebuchet MS",sans-serif;">2 bell peppers of different colors (or can use trader joes menage trois frozen bell peppers mix)</div><div style="font-family: "Trebuchet MS",sans-serif;">2 carrots, peeled and cut into half moons</div><div style="font-family: "Trebuchet MS",sans-serif;">1 yellow squash, cuts into large dice</div><div style="font-family: "Trebuchet MS",sans-serif;">1.5 cups fresh or frozen spinach (if using frozen, warm to room temp and drain excess water) </div><div style="font-family: "Trebuchet MS",sans-serif;">1 zucchinni, cut into half moons</div><div style="font-family: "Trebuchet MS",sans-serif;">1 head of broccoli cut into bit sized pieces</div><div style="font-family: "Trebuchet MS",sans-serif;">1-2 teaspoons Italian seasoning </div><div style="font-family: "Trebuchet MS",sans-serif;">2 cans fire roasted diced tomatos</div><div style="font-family: "Trebuchet MS",sans-serif;">1 jar of kalamata olives, drained and sliced</div><div style="font-family: "Trebuchet MS",sans-serif;">2 tablespoons balsamic vinegar</div><div style="font-family: "Trebuchet MS",sans-serif;">2 teaspoons wheat free <a href="http://www.amazon.com/Tamari-Sauce-Wheat-Free-Organic/dp/B0001FI4BQ?ie=UTF8&tag=vegadvincoo-20&link_code=btl&camp=213689&creative=392969" target="_blank">tamari </a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=vegadvincoo-20&l=btl&camp=213689&creative=392969&o=1&a=B0001FI4BQ" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /> or soy sauce</div><div style="font-family: "Trebuchet MS",sans-serif;">1/2 cup sliced fresh or 2 teaspoons dried basil</div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;"><i>optional: add vegetarian or real italian sausage.</i></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;">1. boil pasta (If using brown rice penne, easiest method is to bring salted water to boil, add pasta, bring to boil again, cover and turn off heat, let sit for 20-25 minutes, cooks it perfectly!)</div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;">2. In largest pan you have, add veggie stock or oil and heat over medium heat. Add onions and cook until translucent, about 3-5 minutes. Add the rest of veggies, a couple dashes of Italian seasoning, except for spinach, until veggies are just tender. Add spinach and continue to stir and combine until spinach wilts. </div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;">3. As soon as spinach is wilty and veggies are just about done, add fire roasted tomatoes, olives, tamari (or soy sauce), <i>sausage (if you are using real sausage, make sure to cook it first)</i> and simmer for another 5 minutes.</div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;">4. Add cooked pasta and basil and <i>red pepper (optional)</i></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;"><i>5. Enjoy! It keeps well in the fridge for a few days. </i><br />
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<i>Nutrition Facts Based On 8 Servings and brown rice penne without sausage. </i><br />
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<tr><td colspan="2"><div style="font-size: 15pt; font-weight: bold;">Nutrition Facts</div><div style="color: #666666; font-size: 8pt;">A-Star<br />
Winter Vegetable Penne Pasta</div></td></tr>
<tr><td colspan="2"><div style="font-size: 8.5pt; font-weight: bold;">Serving Size: 1 serving</div></td></tr>
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<tr><td style="font-size: 8.5pt; font-weight: bold;">Calories</td><td align="right" style="font-size: 8.5pt;">241</td></tr>
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<tr><td style="font-size: 8.5pt; font-weight: bold;">Total Fat</td><td align="right" style="font-size: 8.5pt;">4.3g</td></tr>
<tr><td style="font-size: 8.5pt;"> Saturated Fat</td><td align="right" style="font-size: 8.5pt;">0.2g</td></tr>
<tr><td style="font-size: 8.5pt;"> Trans Fat</td><td align="right" style="font-size: 8.5pt;">0g</td></tr>
<tr><td style="font-size: 8.5pt; font-weight: bold;">Cholesterol</td><td align="right" style="font-size: 8.5pt;">0mg</td></tr>
<tr><td style="font-size: 8.5pt; font-weight: bold;">Sodium</td><td align="right" style="font-size: 8.5pt;">359mg</td></tr>
<tr><td style="font-size: 8.5pt; font-weight: bold;">Carbohydrate</td><td align="right" style="font-size: 8.5pt;">45.3g</td></tr>
<tr><td style="font-size: 8.5pt;"> Dietary Fiber</td><td align="right" style="font-size: 8.5pt;">5.4g</td></tr>
<tr><td style="font-size: 8.5pt;"> Sugars</td><td align="right" style="font-size: 8.5pt;">6.1g</td></tr>
<tr><td style="font-size: 8.5pt; font-weight: bold;">Protein</td><td align="right" style="font-size: 8.5pt;">6.5g</td></tr>
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<tr><td nowrap="nowrap" style="font-size: 8.5pt;" width="50%">Vitamin A 203%</td><td align="right" nowrap="nowrap" style="font-size: 8.5pt;" width="50%">Vitamin C 103%</td></tr>
<tr><td nowrap="nowrap" style="font-size: 8.5pt;" width="50%">Calcium 10%</td><td align="right" nowrap="nowrap" style="font-size: 8.5pt;" width="50%">Iron 18%<br />
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This is a relative inexpensive soup to make, since beans are cheap. Spend a little extra on the organic produce. </div><div style="font-family: "Trebuchet MS",sans-serif; text-align: justify;"><br />
</div><div style="text-align: justify;"><div style="font-family: "Trebuchet MS",sans-serif;">Ingredients:</div><div style="font-family: "Trebuchet MS",sans-serif;">2 cups dry pinto beans, soaked overnight</div><div style="font-family: "Trebuchet MS",sans-serif;">6 to 8 cups water</div><div style="font-family: "Trebuchet MS",sans-serif;">4 cloves of garlic peeled </div><div style="font-family: "Trebuchet MS",sans-serif;">one 2 inch piece of kombu seaweed (available at whole food type stores and new seasons in Asian food section) <a href="http://www.amazon.com/Eden-Kombu-2-1-Ounce-Packages-Pack/dp/B000LKYTRY?ie=UTF8&tag=veganadv-20&link_code=btl&camp=213689&creative=392969" target="_blank">Emerald Cove Kombu Seaweed also available from Amazon.com</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=veganadv-20&l=btl&camp=213689&creative=392969&o=1&a=B000LKYTRY" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /><a href="http://www.amazon.com/Emerald-Cove-Pacific-Seaweed-1-76-Ounce/dp/B001216D7A"> </a></div><div style="font-family: "Trebuchet MS",sans-serif;"><i>Cooking your beans with kombu add natural salt flavor to the beans and also contains enzymes that help increase the digestibility of cooked beans, really important if you are a meat eater, who isn't used to eating high amounts of beans and fiber. </i></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;"><i>I highly suggest cooking your own beans. Yes, its a lot more work than opening a can, but they taste totally different when you cook your own, and greatly reduces salt intake which all beans are packed and cooked with. To cook your own beans, soak beans overnight in water, drain, and add to about 8 cups of water, 2 inches of kombu, and 4-6 peeled whole garlic cloves. Simmer on low for about an hour until beans are squishy and soft. </i></div><div style="font-family: "Trebuchet MS",sans-serif;"><i> <br />
</i></div><div style="font-family: "Trebuchet MS",sans-serif;"><i>If you are short on time, you can use 3 cans of organic pinto beans, drained and rinsed thoroughly. <br />
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</div><div style="font-family: "Trebuchet MS",sans-serif;">2 tablespoons cooking oil. I use safflower oil because it is more stable at high heat.</div><div style="font-family: "Trebuchet MS",sans-serif;">1 large onion chopped (used sweet white)</div><div style="font-family: "Trebuchet MS",sans-serif;">5-6 garlic cloves, minced</div><div style="font-family: "Trebuchet MS",sans-serif;">2 small yams, peeled and diced (yams NOT SWEET POTATOES)</div><div style="font-family: "Trebuchet MS",sans-serif;">3 carrots, peeled and cut into circles</div><div style="font-family: "Trebuchet MS",sans-serif;">1 tablespoon cumin</div><div style="font-family: "Trebuchet MS",sans-serif;">1 teaspoon paprika</div><div style="font-family: "Trebuchet MS",sans-serif;">8 cups of bean cooking stock (minus garlic and kombu) or water if using canned</div><div style="font-family: "Trebuchet MS",sans-serif;">one 28-oz can of <b>fire roasted</b> tomatoes (yum!)</div><div style="font-family: "Trebuchet MS",sans-serif;">2 or 3 ears of corn cut off the cob, or 1 small bag of organic frozen yellow corn</div><div style="font-family: "Trebuchet MS",sans-serif;">1 small bunch of black (purple) kale, finely chopped</div><div style="font-family: "Trebuchet MS",sans-serif;">1/2 lime</div><div style="font-family: "Trebuchet MS",sans-serif;">2 or 3 teaspoons of <a href="http://www.amazon.com/Herbamare-Original-500g-1-1LB-Brand/dp/B0002DU87K?ie=UTF8&tag=veganadv-20&link_code=btl&camp=213689&creative=392969" target="_blank">Herbamare</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=veganadv-20&l=btl&camp=213689&creative=392969&o=1&a=B0002DU87K" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /> (seasoned sea salt) or regular salt</div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;"><i>Optional (I don't like spicy food, so I made mine without, but it still has tons of flavor without the spice). Optional items that I did not add will be italicized. <br />
</i></div><div style="font-family: "Trebuchet MS",sans-serif;"><i>1 or 2 jalepenos,seeded and finely chopped</i></div><div style="font-family: "Trebuchet MS",sans-serif;"><i>1/2 teaspoon chipotle powder </i></div><div style="font-family: "Trebuchet MS",sans-serif;"><i>1 cup chopped cilantro</i></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;">1. In a large soup pot or stew size ceramic casserole pot, heat oil and saute onions for about 5 minutes.</div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;">2. Add garlic, (<i>jalapenos)</i>, yams, carrots, cumin, paprika, and <i>(chipotle powder). </i>Saute for 5 minutes to coat veggie's in seasoning. Add 8 cups of reserved bean stock or water (hint: bean stock will greatly increase flavor. I used the bean stock). Stir well to remove any stuck veggies or spices.</div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;">3. Add cooked beans, fire roasted tomatos, and corn. Mix well.</div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;">4. Cover pot and simmer on low for about 20-25 minutes until veggies are tender, but be careful not to over cook. Soups tend to continue to cook for a while after removed from heat.</div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;">5. Add chopped kale, <i>(cilantro), </i>lime juice (if using the little bottle, one good 1-2 second squirt will do), and salt/herbamare. Simmer 5 minutes. Taste. Enjoy. Add more salt or lime at needed!</div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><span style="font-family: "Trebuchet MS",sans-serif;">Ok, so here is recipe number one! Hope everyone enjoys it! Its wonderful for a dark rainy day, such as today. </span><br />
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Nutrition Facts Based on 8 servings per recipe. Canned tomatoes are probably contributing to high-ish salt levels. Provides 334% of vitamin A and 94% of vitamin C! <br />
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<tr><td colspan="2"><div style="font-size: 15pt; font-weight: bold;">Nutrition Facts</div><div style="color: #666666; font-size: 8pt;">A-Star<br />
Pinto Bean and Yam Soup</div></td></tr>
<tr><td colspan="2"><div style="font-size: 8.5pt; font-weight: bold;">Serving Size: 1 serving</div></td></tr>
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<tr><td colspan="2" style="font-size: 8.5pt; font-weight: bold;">Amount Per Serving</td></tr>
<tr><td style="font-size: 8.5pt; font-weight: bold;">Calories</td><td align="right" style="font-size: 8.5pt;">238</td></tr>
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<tr><td style="font-size: 8.5pt; font-weight: bold;">Total Fat</td><td align="right" style="font-size: 8.5pt;">2.4g</td></tr>
<tr><td style="font-size: 8.5pt;"> Saturated Fat</td><td align="right" style="font-size: 8.5pt;">0.3g</td></tr>
<tr><td style="font-size: 8.5pt;"> Trans Fat</td><td align="right" style="font-size: 8.5pt;">0g</td></tr>
<tr><td style="font-size: 8.5pt; font-weight: bold;">Cholesterol</td><td align="right" style="font-size: 8.5pt;">0mg</td></tr>
<tr><td style="font-size: 8.5pt; font-weight: bold;">Sodium</td><td align="right" style="font-size: 8.5pt;">543mg</td></tr>
<tr><td style="font-size: 8.5pt; font-weight: bold;">Carbohydrate</td><td align="right" style="font-size: 8.5pt;">46.9g</td></tr>
<tr><td style="font-size: 8.5pt;"> Dietary Fiber</td><td align="right" style="font-size: 8.5pt;">10.4g</td></tr>
<tr><td style="font-size: 8.5pt;"> Sugars</td><td align="right" style="font-size: 8.5pt;">9g</td></tr>
<tr><td style="font-size: 8.5pt; font-weight: bold;">Protein</td><td align="right" style="font-size: 8.5pt;">9.4g</td></tr>
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<tr><td nowrap="nowrap" style="font-size: 8.5pt;" width="50%">Vitamin A 339%</td><td align="right" nowrap="nowrap" style="font-size: 8.5pt;" width="50%">Vitamin C 94%</td></tr>
<tr><td nowrap="nowrap" style="font-size: 8.5pt;" width="50%">Calcium 10%</td><td align="right" nowrap="nowrap" style="font-size: 8.5pt;" width="50%">Iron 16%</td></tr>
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</tbody></table></div>Allison Hhttp://www.blogger.com/profile/08696404405447309142noreply@blogger.com0tag:blogger.com,1999:blog-8902926570916197982.post-74608985148743060532010-01-24T17:17:00.000-08:002010-02-18T22:43:45.442-08:00Welcome to Adventures in Veganism!<div style="font-family: "Trebuchet MS",sans-serif; text-align: justify;"><span style="font-family: "Trebuchet MS",sans-serif;"></span>After some thought, I decided to stop bombarding my fellow facebookers about my descriptions of recipes that I made, with providing any way to allow people to read, see, and try the recipes I make.</div><div style="font-family: "Trebuchet MS",sans-serif; text-align: justify;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif; text-align: justify;">While this is not the first blog I have ever created, this my first personal non-work related blog. Anywho, I have been vegetarian/vegan since July 2008. Before going vegan, I was sick ALL THE TIME! Seriously. <b><i>All the time</i></b>. I was always in a state of getting sick, being sick, and recovering from being sick. I had a standing unlimited refill prescription for antibiotics because every time I got sick, I would end up with severe bronchitis, leaving me short of breathe, coughing till I vomited or blackout. Gross, I know, but true. After going through this for over 5 years, I knew something needed to change. Dr.s had no answers, nor seemed to care. I was seemingly healthy. In between bouts of illness, I worked out, maintained a healthy weight, and ate a "normal" meat eating diet. On a whim, I picked up a book called "Skinny Bitch" and quickly read through the book on a trip to Las Vegas. On the flight out, I vowed to start my vegan lifestyle the minute I got home. And so it began!</div><div style="font-family: "Trebuchet MS",sans-serif; text-align: justify;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif; text-align: justify;">I wouldn't say it was an easy transition for myself, and inevitably, my husband, but the results were instant! I felt energized, healthier, slept better and have only been sick about 2 times in the past 1.5 years since going vegan. During my initial transition phase, I "prepared" most meat replacers and frozen vegan food items, still sorely lacking in veggies. I was overwhelmed! What in the heck am I going to eat! Soy chicken nuggets and Boca burgers (vegan ones) lost their magic after about 2 weeks. I wouldn't say it was until the last 6 months, that I finally discovered my cooking niche! Whole food cooking! Instead of trying to veganise popular meat containing recipes, I need to think outside the box and utilize a wide variety of fruits, veggies, pseudo grains, and beans to create healthier and tastier meals.</div><div style="font-family: "Trebuchet MS",sans-serif; text-align: justify;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif; text-align: justify;">So, here is what I have found! Enjoy! </div>Allison Hhttp://www.blogger.com/profile/08696404405447309142noreply@blogger.com0