simple food – Page 3 – The Vegan Love Project

Roasted Cauliflower with Garlic & Olive Oil

So simple, so fast and so delicious. I ate this with a fresh green salad and a bowl of sprouted, steamed quinoa.

Roasted Cauliflower with Garlic & Olive Oil

1 head cauliflower, cleaned, trimmed, and sliced into 3/4″ slices

2 cloves garlic, smashed and thinly sliced

3T olive oil- more if needed

pink salt and pepper

Preheat the oven to 425 Degrees

In a large roasting pan, drizzle some olive oil on the bottom of the pan.

Layer in the cauliflower, evenly spacing the slices.

Add the garlic sliced over the cauliflower.

Salt and pepper generously and drizzle the remaining olive oil over the top of the slices.

Roast for 15-20 minutes or until the edges of the cauliflower begin to brown and the cauliflower is tender.

Serve hot or cold.

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

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

Penne Spinach “Lasagna” Casserole

The premise of this super tasty dish is that is an easier, quicker, version of my traditional lasagna; it is more accessible as a casserole style baked pasta dish. My friends could not believe it was dairy free. Super cheese like, and could easily be made without the faux cheese if that is not your thing, simply omit it. It has the same basic components of a lasagna but the handling of the pasta goes much faster and delivers fantastic results.

Components:

6 cups spinach- quickly sautéed in garlic and olive, salt and pepper OR blanched and pressed
fresh tomato sauce– recipe below
1 pound of Gluten Free Penne, Rigatoni, or Fusili
Tofu Spinach “ricotta” filling- recipe below
shredded non- dairy cheese of your choosing; Daiya (meltability factor), Follow Your Heart (taste factor), I use a mix of the two.

Putting it together:

Preheat the oven to 350 degrees
ladle in about 1 cup of fresh sauce in the bottom of the baking dish
place down one layer of pasta
spread in the tofu filling
layer in sprinkle with the shredded vegan cheese
layer in sauce
layer in pasta
spread in the tofu filling
layer in the last of the pasta
layer in last layer sauce
cover the top layer with shredded vegan cheese
Cover with tin foil and bake for 60 minutes.

Fresh Tomato & Basil Sauce

2 cloves garlic, smashed and minced

4c tomatoes, diced

1/4c fresh basil, lightly packed, chopped

1/4t black pepper

1/4c water

1/2-1 fresh cherry bomb, chili or other hot pepper, minced

1/3c extra virgin olive oil

1t salt or to taste

In a skillet, add the olive oil and sauté the garlic until golden and soft. Add the tomatoes, parsley, salt, black and red pepper. Allow the tomatoes to break down and to come to a boil. Reduce heat and simmer for 5-10 minutes. In the last 5 minutes of cooking, add the fresh basil.

At this point, the sauce is delicious as is or can be pureed to create a smoother sauce.

Tofu “Ricotta” Filling

Tofu Ricotta

1/2 Pound tofu- blanched

1 clove garlic, smashed, minced

3T extra virgin olive oil

1 heaping T mellow white miso

1t brown rice vinegar

1t ume vinegar

1 heaping T sesame tahini

6c fresh spinach or 1 1/2c steamed and pressed (all water out) OR sautéed with garlic and 1t olive oil

1/2c vegan mozzarella or favorite vegan cheese (or a blend)

1/2t black pepper

In a bowl, crumble or smash the tofu with a fork or fingers with all of the other ingredients. Add the vegan cheese and the chopped steamed / pressed spinach. Mix well, taste and adjust seasonings.

Sweet Tapioca Pudding

I love this pudding, super creamy, super yummy and super comforting. Play with the flavors by adding chocolate or using coconut milk in place of or in addition to the cashew nut milk. You could use another non-dairy milk but I find the cashews to lend a creaminess and a fullness that another nut or even a soy or rice milk may not offer. SUPER FRICKEN YUM.

Sweet Tapioca Pudding

3-1/2c cashew nut milk

¼c agave syrup or organic cane sugar

1/4c Organic Tapioca Pearls

1/4t pink salt

1t vanilla

In a smallish pot, place all of the ingredients except the vanilla and bring to a gentle boil, stirring often as to prevent the pearl from sticking to the bottom of the pot. Reduce the heat and simmer for 10-15 minutes or until most of the milk has been absorbed, the pudding has thickened and gotten creamy and the pearls have lost their opaqueness. Stir in the vanilla and turn off the heat and let steam, covered for 10 minutes or so. Remove to a glass container or serving bowl and refrigerate until completely cooled.

*Use coconut milk in place or in addition to the cashew nut milk for a delicious variation

Gluten Free Nut Loaf

This was DELICIOUS with the Basic Mushroom Gravy and some Smashed Potatoes. Would be equally delicious as a sandwich filling if there is any left over!

Gluten Free Nut Loaf

1c-cooked lentils or smashed chickpeas

1c pecans- to be ground

1 1/2c cooked brown rice

4-5 slices Gluten Free toast-completely cooled, to be made into breadcrumbs

or 1-1/2c loosely packed GF breadcrumbs

1 clove garlic, smashed and minced

1 medium onion, minced

1/4c nutritional yeast

1/4c ketchup

2T extra virgin olive oil

1/2c walnuts, chopped *opt

1/8t-1/4t-cayenne pepper or chipotle powder (I LOVE Chipotle Powder)

1/4t ground black pepper

1/2t salt

Up to 1/4c water

Topping:

3T ketchup

Preheat oven to 350 degrees

In a food processor, process the pecans- set aside.

In the same processor, process the bread into breadcrumbs…do not over process!

In a large bowl, combine the lentils or chickpeas, rice, breadcrumbs, onions, nutritional yeast, ketchup, oil, nuts*, salt, red and black pepper. Mix with a wooden spoon or clean hands until all ingredients are well incorporated.

Pour out the mixture into a lightly oiled loaf pan. With the back of a wooden spoon, fill out the pan. Top the loaf with the remaining ketchup.

Cover with foil and bake for 35-45 minutes.

Remove the foil and bake for another 10-15 minutes.

Serve with smashed potatoes and sautéed greens; broccoli or kale.

Not So Basic Off-Da-Hook Mushroom Gravy

I can always make a basic gravy. I use the pan after pan frying tofu or tempeh in garlic, usually with a cornmeal coating so when I was challenged to make a vegan gravy that was of equal if not greater to taste than a traditional turkey based gravy….IT WAS ON. I can’t believe the way this gravy came out. The combination of mushrooms, including the super savory umami flavor of porcinis….this gravy is OFF DA HOOK. Gluten free, and really easy to make. This over smashed potatoes was I N S A NE. If you are not a cooking type of person, just sauté everything together and put it in the blender, otherwise add your kitchen finesse and flare…it really is awesome and fail proof. Everything is organic and local if possible.

Not So Basic Off Da Hook Mushroom Gravy

1 large shallot, small dice

1 clove garlic, smashed, minced

1/4t chipotle powder

1/4c olive oil

2T GF tamari

1 1/2c mixed mushrooms, crimini, portobello, button, shitake, evenly and thinly sliced

2T dried porcini, – rehydrated for 10 minutes in 1c of hot water- reserve the soak water

3T cornmeal

3T nutritional yeast or more if needed

Herbs- optional; thyme, sage, rosemary, parsley, finely minced

Up to 1c of additional water or non-dairy milk for blending

1T mirin or 1/4c white wine

1/4t pink salt

1/4t black pepper

In a large, hot, skillet over medium heat, add the olive oil, shallots, garlic and chipotle powder and sauté just until golden. Add the fresh mushrooms and also add the rehydrated porcinis (squeezed of any excess water) and sauté until golden and brown, about 5-6 minutes. At this point, you can remove ½ of the mushroom mix if desired you will add them back in to your finished gravy at the end. For smooth gravy, skip this step and you will blend all of the mushrooms.

Add in the mirin or wine and sauté for an additional 2-3 minutes.

Add the cornmeal in and incorporate well into the mushroom mixture, about 2 minutes. From here, add in the porcini broth and about a 1/2c of water/nondairy milk.

Add in the nutritional yeast and stir well. If too thick, add water as needed.

Place the mix into a blender and process until totally smooth- adjusting if too thick. If in the event, too much liquid is added, make up for it with nutritional yeast.

Add in the fresh herbs, the reserved mushrooms if saved and serve immediately.

AAAA-MAZING. Easily re-heated.

CRAZYTOWNGOOD Chocolate Moose

This dessert is OFF THE CHAIN……One of the very first dessert recipes that I created at the Natural Gourmet…they even asked for it to be included in their repertoire of vegan dessert recipes…It is CRAZY good on its’ own or paired with a vegan whipped cream, or a cashew nut cream and fresh berries. I have also used this to fill an extremely decadent chocolate layer cake…I promise you, this is FAIL proof and unbelievably AWESOME. It is light and airy just like a dairy, egg based mousse.

Chocolate Moose

2c cashew nut milk, or soy milk or other dairy free milk
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.

Bordeaux Chipotle Red Sauce

Deliciously rich and decadent tasting, I had just enough wine left over to change the whole flavor of a basic marinara sauce. The smoke from the chipotle and the depth of the wine creates a wonderfully balanced sauce…So delicious over Gluten free Penne served with a fresh radicchio salad or sautéed greens.

Bordeaux Chipotle Red Sauce

2 large cloves garlic, smashed & minced

24-28oz of diced or crushed tomatoes – I use the Bionatura brand)

1c water

1 large onion, medium dice

1/4t black pepper

1/4t cayenne (opt) or one whole small chili

1/4c extra virgin olive oil

1T chipotle powder

1c red Bordeax wine (another dry red wine will work also)

1t salt or to taste

1T-dried or fresh parsley, and other fresh herbs like basil, oregano etc *opt

In a large pot, add the olive oil and sauté the onions and garlic, and hot pepper until golden and soft. Add the tomatoes, parsley (dried), salt, black and chipotle pepper. Add the water and wine and allow the sauce to come to a boil. Reduce heat and simmer for 35-45 minutes and add in any fresh herbs in the last 5 minutes of cooking, adjust the seasonings.

At this point, the sauce is delicious as is or can be pureed to create a smoother sauce.