local love – Page 2 – The Vegan Love Project

Curried Moong Dal Soup (Yellow Split pea)

Moong Dal is a traditional Indian pulse, it is a yellow split pea with the hull removed. It has a sweet and nutty flavor to it and makes a perfect addition to any vegan, gluten free diet as a quick cooking source of vegetable protein. This is one of my most favorite of the lentils. The soup cooks relatively fast and has a tremendous amount of flavor.

CURRIED MOONG DAL SOUP

Wheat-Free, Gluten-Free

1-1/2c moong dal, (yellow split peas) washed and drained

1 large onion, coarsely chopped

2t chipotle powder

1/4t black pepper

1/2t cayenne pepper

1 vegetable bouillon cube (or veggie broth to replace the water)

3T extra virgin olive oil

4c boiling water

1T mild curry powder

2t cumin powder

1t turmeric

1t salt or to taste

1/2c fresh cilantro, minced

Bring 6c of water to a boil in case you need more water

In a large soup pot, add the olive oil and sauté the onions until golden and soft. Add the salt, chipotle powder, black and red pepper and the other spices. Add the split peas, mixing them into the vegetables. Add the boiling water, the bouillon cube (or broth). Bring to a boil and reduce heat and simmer for 30-40 minutes. In the last few minutes of cooking, add in the fresh cilantro.

Serve with fresh cilantro sprinkled on top.

At this point, the soup is delicious as is or can be pureed to make a lovely, smooth, soup.

FOR PUREED SOUP:

In batches, in a blender or vitamix*, puree the split pea soup. Adjust the seasonings before serving.

*Caution: blending hot liquids can be extremely dangerous. Fill the blender only half way and proceed in batches if necessary.

Basic Brown Rice

Brown Rice

Brown rice is a whole grain. It is naturally gluten free and is a staple in my diet. Unlike white rice, brown rice has all of it’s goodness intact and thus contains a ton of nutrition otherwise lost in the refining process. Brown rice contains the highest amount of B vitamins out of all grains. Additionally, it contains iron, vitamin E, amino acids, and linoleic acid.

Brown rice is high in fiber, extremely low in sodium, and is composed of 80% complex carbohydrates. Because brown rice is a whole food, it takes longer to digest than white rice, providing the body with a sustained energy.

I make at least 4 cups (more if you are cooking for several peeps) of rice so I have plenty of rice for use during the week. Typically the first night I will eat the grains steamed, mixed with olive oil and nutritional yeast in addition to greens, tempeh, tofu beans etc. The following days, I can use any leftovers in soups or in stir-fries or bean loaves, it could also be re-steamed and/or re-heated.

Soaking Brown Rice
I soak my rice a day in advance, usually before I go to bed or 1^st thing in the morning (at least 8 hours); I rinse, wash and drain as much rice as I would like to prepare and then cover the washed grains with fresh water and put that on the stove top or counter (covered to keep unwanted pests and dust out) over night, and cook the grains the following day or later that evening. I find the rice to be more flavorful but also more digestible when soaked. It also cooks about 10-12 minutes quicker than un-soaked rice. It is up to you whether you refresh the water or use the soaking liquid to cook the rice in.

Here is some more information about soaking vs. not soaking brown rice from Integrative Nutrition:

Phytic acid is a naturally occurring organic acid in the outer layer or bran. All grains contain phytic acid to some degree, but brown rice contains a relatively high level. When brown rice with untreated phytic acid enters the intestines, the phytic acid mixes with calcium, magnesium, copper, iron and zinc. The chemical reaction that takes place prohibits those minerals from being absorbed and utilized by the body. Some sources say that eating grains with untreated phytic acid will cause the body to lose bone mass and will eventually lead to overall mineral deficiency. However, soaking brown rice and other grains will eliminate the consequences of phytic acid by producing beneficial enzymes and raising the amount of nutrients present in brown rice. Others believe that un-soaked brown rice is healthier, as it stays in the digestive system longer than soaked grains, thus providing more energy.

The Benefits of Brown Rice

· Generates energy
· Promotes good digestion
· Quenches thirst
· Alleviates diarrhea caused by spleen-pancreas deficiency
· Relieves mental depression

Buying & Storing

Look for quality brown rice that contains a small amount of green grains, I always purchase organic and store it in airtight glass jars in a dark cupboard. My go-to is short grain, however there are several varieties including sweet, long grain, basmati, jasmine etc. that will all vary in taste and tooth feel…I suggest finding your favorite! Short Grain Brown rice is a grain I always have in the house….ALWAYS….

Basic Brown Rice

Makes 3 cups
Serves approx. 4

1c brown rice

2 cups of water or vegetable broth

1/2t pink salt

*Directions:

Place all ingredients in a pot with a tight fitting lid. Bring to a boil, reduce the heat and let it cook uncovered for 5-7 minutes on a lower heat. I let about 2/3rds of the cooking liquid cook out uncovered and then when the water is barely visible in the pot, I lower the heat to it’s lowest setting and cover it. I find this helps from the sticky rice water from seeping out of the sides and making a mess, it also keep the rice from becoming water logged and soggy.

Cover and let simmer for 30-40 minutes, if you are not experienced with cooking rice, you’ll want to check on it about 10 minutes prior to the anticipated finish time so as not to burn the rice to the bottom (If you do burn it, it is okay, just try it again!)

Turn off the heat heat and let stand for at least 10 minutes. Fluff with fork and serve. One of my favorite ways of eating brown rice is to drizzle it with good extra virgin olive oil, nutritional yeast, salt and pepper and toss it all together well….DELICIOUSNESS…

*May also be prepared in a rice cooker with the same ratio of ingredients.

Happy Gluten Free New Year with a Side of Yoga!

I am kicking off 2014 with 30 days of YOGA and 30 days of being totally Gluten Free. I am also entertaining giving up alcohol but seeing as I have a compulsion towards extremes, I may not name that one, however, as of now I am 2 days in to no alcohol and several days in to no gluten and a minimum practice of 30 minutes of yoga a day- in addition to my regular work out (spinning, running etc). I know my body does better without wheat…it just does. I feel less foggy, less tired, more clear. I think there are so many people running around with undiagnosed food allergies, I understand though, sometimes it is just feels easier to feel like shit than to really address what has to change for one to feel better…food is HUGE. Messing with one’s food…even bigger.

My thoughts going into this are to create a new and fresh repertoire of every day gluten free comfort go-to foods and treats and in that, establish a super awesome baseline of eating, kind of like creating a new habit of vegan, gluten-free deliciousness. I will do a lot of the food preparation myself, however, I will also try to document my take out and eat out meals as well- so far, my favorite places include a local authentic Thai place called Hattpon’s, a new Indian Restaurant called The Clay Oven, and my favorite Mexican Burrito place in town called Mesa Verde. I am still working out my Chinese and Japanese food options in and around Greenfield but am confident that there will be plenty of steamed mixed vegetables and Nori rolls in my future, even if I have to bring my own GF soy sauce (Tamari).

I have a tendency, as do many people on restricted or limited diets, to fall into the path of least resistance, meaning; I eat a lot of packaged foods that state what they are or more evidently what they are not, i.e. vegan cheese, gluten free cookies etc….My hope is to create tons of delicious foods this month that are FOOD based, not label based, that are gluten free, dairy free, and animal free AND AMAZING (obvi). I AM SO EXCITED. #vegetablesrule

So much of how we approach our food is mental. I have seen it in my clients; those who want to lose weight, those who have been diagnosed with a food intolerance to wheat or dairy, and also my clients suffering from a more serious affliction such as diabetes or heart disease; the diet becomes more about what they CAN’T eat, not so much about what they CAN.

Bottom line, the most nutritious and beneficial foods are whole foods, mostly plant based, seasonal, local, and organic if possible. They do not come in wrappers, they are not made in a lab, they are not specially formulated off in some secret scientific kitchen somewhere- they are fruits, vegetables, and grains, you buy, grow or glean them and then cook and eat them. #poweredbyplants

If you are down with coming with me, the basics of what you will need are:

Veggie Essentials

These are veggies that I try to always keep in the apartment. They are the basis of so many dishes, soups, and meals.

Onions
Garlic
Carrots
Celery
Fresh Ginger

Daily Veggies

These are the veggies that I shop for every other day or so, they usually star in the dish, or are a featured component in one of the recipes. They too, can be used to add into soups, meals, and juices- but I am looking and hoping to use them at their freshest- they are also the veggies that tend to spoil after 3-4 days- but can and still will be used. * I use all of my kale stems for juices, wilted spinach for soups or sautés etc.

Kale- all varieties
Baby spinach
Broccoli
Cauliflower
Cabbage- all kinds
Collards
Artichokes
Brussel Sprouts
Green Beans
Escarole
Lettuces

Stock Proteins

Peanut Butter and or other nut butters
Tofu
Tempeh
Beans (see Beans below for types) canned & dried

For your Shakes/ Smoothies/Superfoods

Chia Seed
Hemp Seeds
Raw Protein Powder (mine is fermented brown rice based)
Raw Coconut oil/butter or Coconut Manna (spread)
Raw Nuts of all kinds for milks, snacking
Acai Powder -*opt
Maca Powder *opt
Raw Cacao Powder *opt
*Raw Cacao Nibs * opt
Goji Berries *opt

Stock Cabinet Essentials

Extra Virgin Olive oil
Toasted Sesame oil
Himalyan Sea Salt
Black Pepper
Cayenne Pepper
Tamari
Ketchup
Maple Syrup
Agave Nectar
Mustard
Vegan Mayonnaise
Coconut Oil
Sriracha (asian hot sauce)
Brown Rice Pasta
Rice Noodles (asian markets)
Rice wrappers (asian markets)
Miso (goes in the fridge)

Stock Grains

Brown Rice
Quinoa
White Basmati Rice
GF Rolled Oats
Millet

Stock Beans

Chick peas
Red Lentils
Lentils
White Beans
Black beans
Kidney Beans
Green Split Peas
Moong Dal (yellow split peas)

Some tips going into this….Keep it simple. Don’t freak out. Set yourself up for success.

Come with.

Happy New Year.

XOEllen

#vegansdoitbetter

Chocolate Coconut Milk Moose

This seriously takes like the inside of a Milky Way Candy Bar…..FRICKEN delicious.

Chocolate Coconut Moose

13.5 oz coconut milk (1 can)

1/3c water

 1c chocolate chips

1T maple syrup

1/4t salt

1 1/2t agar

1t vanilla

Measure out all of the other ingredients and have them ready.

In a saucepan on the stove over a low to medium flame, combine the milk, chocolate chips, maple syrup, agar and salt, stirring frequently. Continue cooking over a low flame until the chocolate chips melt, about 10-15 minutes. The mixture should look like hot chocolate, creamy and full- bodied.

Place the contents of the saucepan into a blender. Caution, hot liquids in a blender can be extremely dangerous. Fill only half way to the top of the blender and proceed in batches if necessary. * Add the vanilla and taste the mixture. Adjust the seasonings to your tastes. Make sure all of the adjustments happen before you pour it to set.

Pour the mixture out of the blender through a sieve, lined with cheesecloth, or through a very fine mesh strainer, into a large serving bowl. The straining will catch any lumps, clumps and/ or impurities (like uncooked agar).

To make individual servings, pour mixture directly into several, small, serving bowls Allow this to cool and set for at least 5-6 hours, best overnight.

Serve with a nut crème and fresh berries.

Roasted Portobello Steaks with Lemon Spinach

Roasted Portobello Steaks with Spinach

serves 2

2 large Portobello mushrooms, brushed clean, remove the stems sliced and set aside

1 clove garlic, smashed and minced

1 large onion, thinly sliced

¼ fresh jalapeno or 1/4t red pepper flakes

1/3c olive oil

1/4c fresh parsley, minced

1/4c red or white wine

1/4c Daiya vegan cheese *so optional, not necessary

1/2t pink salt

1/4t fresh black pepper

—

4c fresh baby spinach

Pink salt and pepper to taste

1T olive oil

—

Juice of ½ lemon

Preheat the oven to 425 degrees

In a large bowl, mix the garlic, onions, pepper, parsley, mushroom stems, wine, salt and pepper together. Gently slather the mushroom caps in the mixture, coating them well.

In a large roasting pan or dish, place the mushrooms topside down (gills up), be sure there is some of the olive oil mix underneath them. Then pour the remaining ingredients around the caps, well spaced.

While the mushrooms are roasting, prepare the spinach.

Using washed and dried spinach, toss the spinach until all leaves are well coated and seasoned with olive, salt and pepper.

Place in the oven and roast for 20 minutes before flipping the caps and gently tossing the onions and stems around. Place the spinach around the mushroom caps and sprinkle the vegan cheese on the caps (if using) and place back into the oven for 5-7 minutes or until the cheese is melted and the spinach is just wilted.

For plating, make a small mound of spinach and drizzle with fresh lemon. Top it with the whole or sliced cap, topped with the onions and stem mixture

Gluten Free Double Fudge Brownies

These are INCREDIBLE….I used pecans, could totally use any other nut or omit it entirely. Really delicious cold from the fridge. I don’t miss the wheat AT ALL.

Y U M.

Gluten Free Double Fudge Brownies with Pecans 2013

makes 6 large squares or 12 small
3/4c all purpose GF flour
1/2c cocoa powder
3/4c sucanat
1/4c chocolate chips
1/2c pecans or walnuts *optional
1/2t baking powder
1/2t salt
—-
1/4c maple syrup
1/4c coconut oil
1/4c+1T cooked puree of sweet potato*
1t vanilla

Preheat oven to 350º

In a small bowl, mix all of the wet ingredients together, the sweet potato puree*, the maple syrup, canola oil, and vanilla.
In a separate, larger bowl, place all of the dry ingredients; sucanat, chocolate chips, and 1/2 of the nuts if you are using them, and in the same bowl, sift the flour, cocoa powder, baking powder and salt. Sifting isn’t absolutely necessary but it insures there won’t be clumps of flour or worse, chunks of salt, in the batter.
Pour the wet ingredients into the dry and with a spatula mix until everything is well incorporated.
Pour into a greased baking pan; sprinkle the remaining nuts on top.
Bake for 20 minutes. Turn the pan and continue to bake for another 10-13 minutes or until done in the center. Let cool for at least 30 minutes before attempting to cut.

*To make sweet potato puree:
Begin by boiling, steaming or roasting one medium size sweet potato, peeled and cut into pieces. When the sweet potatoes are soft, tender and cooked, place them into the food processor, reserving and using any cooking liquid if the blade is unable to move through the puree smoothly. The end result is a beautiful, smooth, orange puree. Of course you could skip this process entirely and buy organic, canned sweet potatoes.

With a dry measuring cup measure the 1/2c of the puree.

Variations
1) Use carob powder and vegan carob chips in place of the cocoa powder and chocolate chips.
2) Use a teaspoon of peppermint extract in addition to vanilla for a refreshing change. They are delicious!

3) Swirl in Peanut Butter or almond butter!

Gluten Free Green Falafel

GLUTEN FREE GREEN FALFEL

Unbelievably delicious……this green, gluten free Falafel can be served as an appetizer with hummus, lemon tahini sauce, and hot sauce or sriracha or eaten as a main course. Stuff a gluten free wrap with falafel, lettuce, sprouts, tomatoes, lemon tahini sauce, salt and pepper. As an alternative, falafel can be formed into patties and eaten like a veggie burger. SO FRICKEN YUM.

Makes 6-8 patties, can be frozen.

1-1/2c fresh kale, de-stemmed, torn into small pieces

1-1/2c chickpeas, cooked, rinsed, drained (= 1 can)

1/2 onion, rough chopped

1 spring onions

2T tahini

2t cumin

1t pink salt

2 cloves garlic

1/2c cooked brown rice or quinoa

1/4c all purpose gluten free flour

1 lemon, juiced

Olive or grape seed oil for pan-frying.

Combine all ingredients except the flour in a food processor and process just until all is blended and mixture can be formed. Taste and adjust the seasonings; more salt, more cumin, more lemon juice etc to your liking.

Heat up a large cast iron skillet or frying pan over medium heat.

Transfer into a mixing bowl and add the flour and mix in until well incorporated.

Add the oil into the hot pan. With a cookie scoop, scoop out the chickpea mixture and place in the pan, not overcrowding. With a spatula, gently flatten the domes. Cook for 5-6 minutes per side or until they are golden brown crusted and then flip. Remove to a plate. Eat cold or hot! Serve with Lemon Tahini sauce.

Lemon Tahini sauce

Juice of 1 lemon

½c tahini

pink salt to taste

black pepper

1/4c water

In a small bowl, add all of the ingredients and whisk until smooth and to the desired consistency. If a thicker sauce is preferred, use less water. Serve over cooked greens, salads, or falafel.

Gluten-Free Chocolate Chip Almond Crunch Cookies

FRICKEN AWESOME. These cookies aren’t missing a thing. I think my most favorite cookie to date.Whipped them up in less than 25 minutes from start to finish—> #almostinstantgratification

Gluten-Free Chocolate Chip Almond Cookies
makes 23 cookies

1c Gluten-Free flour
1c rolled oats
1c roasted almonds, to be coarsely ground

1c dark chocolate chips

1t cinnamon

1/4t baking soda
1/4t baking powder
1/2t salt
—
1/2c maple syrup
1/2c coconut oil
1/2t vanilla

preheat oven to 350º

In a food processor, put the oats in and grind them until they become flour-like.

In the same processor, coarsely grind the almonds.
In a bowl, mix all of dry ingredients together, the flour, ground oats, almonds, chocolate chips, cinnamon, salt and baking powder/soda.

Pour the wet ingredients, the coconut oil and maple syrup into the dry and mix with a spatula until everything is well incorporated.

Scoop or spoon out onto baking sheet with space in between.
Bake for 10 minutes. Turn the pan (s) and continue to bake for another 5 minutes or until golden brown. Let cool for at least 5 minutes and then remove them to a cooling rack.

Ellen’s AWESOME White Girl KimChee

I FRICKEN LOVE KIMCHEE.….I’m not sure what I love about it most, making it or eating it. There is something about the process of making it that has culture, devotion and love wrapped in the creation of this amazing fermented food. It is said that whatever you send into the making of it will be in the end result… So like this morning, I was working LOVE into this latest batch, and to drive the point home, I labeled it on the glass to “feed” the ferment. This is so easy and seems like it would be much more complicated but it is so simple, and could easily be made in a small urban kitchen. You can vary the veggies, change the seasonings or could go straight up traditional. Below ismy take on the best fricken KimChee. I used local cabbage, carrots, onions, and garlic- but use what you have available to you!

Cabbage Prep

1 head Nappa Cabbage

water to cover the leaves

3T pink salt

Pull the leaves off whole from the base of the cabbage and wash well, trimming off any parts you wouldn’t want to consume (ends, dark spots).

In a LARGE non-reactive bowl like glass or true stainless steel (or plastic but I’m not a fan), line the leaves in and with each layer, sprinkle salt over them, then continue to layer the leaves, salting them, layering new leaves etc. Gently pour enough water over the top of the salted leaves then place a large plate (or two) to keep the leaves immersed. Leave this overnight. When ready to use them, drain the water off and rip the leaves into desired size

Ellen’s AWESOME KimChee

1 head prepared salted Nappa Cabbage leaves- torn up into small pieces

1/2 of one onion, thinly sliced

3 cloves garlic, smashed and minced

1/2 of one red bell pepper, thinly sliced

1 carrot, shredded

2″ piece of fresh ginger, grated

1t dried chili pepper ( more or less to suit your spice)

1-2T Pink salt ( I believe in going heavier in the salt, so taste your mix along the way to add more if necessary.

2t smoked chipotle powder

1T raw agave

In a large bowl, toss all of the ingredients together and massage the veggies and spices together for a good 5-6 minutes to break down the veggies- the juices will start to be released- you want this! This is where you massage into the mix whatever you want or desire, LOVE, PEACE,HAPPINESS, POWER or all of them!! Mind your thoughts!!! No one gonna want to eat your bad mood- including you!!!

Have a clean bell jar or lock lid glass container ready to go, quart size. Start by putting some of the mix into the jar and pack it down firmly each time you add more with the top of your fingers. Add all of the remaining liquid the mix has created, this is the brine (filled with probitiotics and if you are lucky to have more, it is a great addition to savory green juices!!)

Leave about an inch or 2 at the top of the jar/container and then close it up tightly. This is where I literally write on the jar what is “cooking”. You leave this gorgeous concoction on the counter at room temperature for 2-3 days (less if it’s super warm out).

After about 2-3 days it’s ready to eat! Put the mix into the fridge to slow down the ongoing fermentation- which will continue in the fridge, making it more sour and even more flavorful. The longer you let it ferment, the more beneficial bacteria there will be.

Because your KimChee is living, always use a clean utensil when dipping into it!

Tofu Spinach Scramble

Tofu Spinach Scramble

1/2 package (8oz) firm tofu, crumbled by hand

3t xvo

½ medium onion, diced

1 clove garlic, smashed and minced

1/4t dried turmeric

1/2t salt

1/2t ground chipotle powder

1/4t black pepper

3T nutritional yeast

3T water

¼ pound of baby spinach

¼ fresh red pepper, small dice

In a heated skillet or fry pan over medium high heat, heat up 1T olive oil and add the garlic and sauté the spinach just until wilted. Remove from the pan, chop finer if desired and set aside.

In the same pan, add 2T olive oil and sauté onion, turmeric, Chipotle powder, salt, black and red pepper until aromatic and golden. Add the tofu and sauté over medium high heat, stirring frequently for 2-3 minutes, coating the tofu with the spices. Stir in the nutritional yeast. Toss the cooked spinach back into the tofu. Season to taste before serving.

BREAKFAST BURRITO

Heat up a tortilla directly over a flame or on the electric burner- 15 seconds each side. Place the heated tortilla on a plate. On the lower third of the tortilla, spoon in a 1/2c of the tofu scramble, leaving about a ½ inch to an inch, free of filling. You can add slices of vegan cheese on top of the tofu if you wish. Now roll up the bottom, and then fold over the right and left sides of the tortilla. Roll the whole tortilla, creating a pocket of tofu scramble. Serve with hot sauce.

TEX-MEX SCRAMBLE

Add ½ diced green bell pepper and ½ diced tomato before adding the tofu + 1t chili powder for a delicious TEX-MEX scramble.

PROTEIN SCRAMBLE

Add 1/2c cooked quinoa and 1 carrot grated for a delicious complete protein start

BUON GIORNO SCRAMBLE

Add ½ diced tomato, 2 cloves minced garlic, and 3T fresh chopped basil for Italian tofu scramble that is DELICIOUS!