Who says you can’t have great food as a Vegan, take a look at these recopies and give them a try, so delicious and so healthy and so good to share.
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To tempt you take a look at these yummys.
Curried Soup With Yellow Split-Peas And Sweet Potatoes
Recipe from Time For Change: Whole Foods For Whole Health!
This recipe is creamy and a little chunky at the same time. The sweet potato adds a rich sweetness that is tempered by the savoury flavours of curry. It is satisfying as a starter or you can add a green salad and a slice of whole grain bread for a hearty balanced meal.
Time: 45 minutes (plus soaking time)
Yield: 6 cups
Ingredients:
1 1/4 cups dried yellow split-peas
4 cups Mirepoix Vegetable Stock (page 199), or filtered water
1 teaspoon crushed and minced fresh garlic
1 teaspoon minced fresh ginger
1 large sweet potato (about 1 pound)
1/2 teaspoon cinnamon
1 tablespoon curry powder
1/8 teaspoon black pepper
1 tablespoon date sugar* (optional)
1/4 teaspoon salt (optional)
Preparation:
Times overlap as part of the preparation occurs while beans are cooking. The cooking time assumes the beans have been soaked overnight or at least 5 hours
- Wash split peas. Remove stones, bad pieces and debris. Cover with 3 inches of water and soak overnight. Drain and discard
Method: 2 hours
- Transfer split peas to a large saucepan. Add 4 cups stock or water, cover, and bring to a boil (10 to 12 minutes). Boil on high, uncovered, for 10 minutes. Reduce heat, cover, and simmer until beans are soft (2 hours).
- While the beans are cooking, peel and cut the sweet potatoes into small chunks. In a separate small saucepan with a lid, add the sweet potato, ginger, garlic, and 1/2 inch water. Bring to a boil then reduce heat. Simmer for 10 minutes, or until the potatoes are fork tender.
- Transfer to a blender or use an immersion blender. Blend until smooth adding cinnamon, black pepper, curry powder, and a little water if needed. If you want a creamier soup blend the split peas as well. If you choose to do this the cooking time will be reduced by more than half. Be sure to blend until the mixture is perfectly creamy. You may want to blend the split peas first in two batches, then blend the sweet potato before combining. For a soup with more texture do not purée the split peas.
- Combine puréed potatoes and split peas. Add date sugar. Simmer on low another 10 minutes. Adjust seasoning’s to taste, add salt, if using, and more vegetable stock or water to thin if necessary. Simmer 5 minutes more. Serve hot.
*The addition of date sugar is optional. The natural sweetness of sweet potatoes is often enough. Buying them organic and in season nearly always ensures a good sweet potato. Date sugar is a whole food; it is nothing more than dried ground up dates. You can purchase it in most large grocery stores, most health food stores or order it on line. Feel free to add a little if it isn’t sweet enough to suit you. Alternatively, you can blend in a couple of whole dates (making sure to remove the seeds.) or a little organic cane sugar.
Nutritional Data: 1 Cup
Calories: 217, .56g Fat, 12.24g Protein, 43.44g Carbohydrates, Cholesterol: 0, Saturated Fat: .04g, Total Fiber: 13.73g
Steamed And Roasted Stuffed Acorn Squash
Recipe from Time For Change: Whole Foods For Whole Health!
Stuffed acorn squash is fantastic any time but it is especially welcome during the Thanksgiving and Christmas holidays when turkey takes centre stage in many American homes. This dish is cooked mainly on top of the stove and for only the last 15 minutes in the oven. It not only cooks more quickly than baking or roasting alone, but I believe you end up with a more flavourful result. This recipe can be doubled or tripled according to the size of your family.
Time: 50 minutes
Yield: 2 halves, stuffed
Serves 2 as a main course, 4 as a side dish
Ingredients:
2 oranges, juiced with pulp
3 tablespoons maple syrup, divided
1 cup water
1 large organic acorn squash
1 large red delicious apple*, seeded and chopped into 1/4-inch cubes, (about 2 cups)
1/4 cup chopped walnuts
1/4 cup raisins, preferably golden organic
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Method: 35 to 50 minutes
Preheat oven to 375ºF
Prep time: 10 minutes
Stovetop: 15 to 25 minutes, depending on the size of your squash
Oven time: 10 to 15 minutes
- Cut acorn squash in half, from stem to pointed tip. With a spoon, scrape out all the seeds and seed pulp until there is a clean hollow where the seeds were.
- In a large covered skillet or saucepan, mix the water, orange juice, and 1 tablespoon maple syrup. Stir to combine.
- Arrange squash in pan, cut side down. Arrange the raisins in the pan around the squash. Cover and bring to a boil. Allow to boil on high until tender. (If the water boils away too quickly add a little more, 1/4 cup at a time.) This will take 15 to 25 minutes, depending on the size of your squash. When it is tender and can easily be pierced with a fork or bamboo skewer, remove the lid and allow most of the liquid to boil away. Do not allow the thick liquid or the raisins on the bottom of the pan to burn.
- While the squash is steaming, chop apples and toss with cinnamon, nutmeg, walnuts, and 2 tablespoons maple syrup. Set aside. Once the squash is tender, transfer to a casserole dish or other baking dish with sides. Turn the squash cut side up. Scoop remaining liquid and the raisins out of the pan and add to the apple mixture. Fill the cavities in the acorn squash with this mixture.
- Roast, uncovered, in a preheated oven for 10 to 15 minutes. The apples should develop a caramel glaze and should still be firm. Do not allow to burn. Serve hot.
*Though Red Delicious isn’t typically a baking apple, I like it in this recipe because it is sweeter than most apples and one of the most nutritious. Also because you are only wilting the apple rather than fully cooking it, it will continue to hold its shape and still have a little bit of a crunch.
Nutritional Data: 1/2 Squash
Calories: 444, 9.95g Fat, 5.53g Protein, 89.89g Carbohydrates, Cholesterol: 0, Saturated Fat: 1.18g, Total Fiber: 8g
Dutch Stamppot
Recipe from Time For Change: Whole Foods For Whole Health!
My friend Dave returned from Europe raving about a dish he had tried in the Netherlands called Dutch Stamppot, which literally means “stamped pot.” I played around with the ingredients he described to me and this is my interpretation of this national dish. It is so delicious I could eat it every day! You can serve it as a side dish or as the main course. I often whip up a batch of this to eat by itself when I am craving some comfort food that is filling and nutritious.
This may seem like you are juggling a lot of steps at one time, and you are. This is really more easily managed than it may seem. Take it one step at a time, everything you need is right there within reach.
Time: 25 minutes
Yield: 6 cups
Ingredients:
1 1/4 cups finely diced sweet yellow or white onion (about 6 ounces)
2 cloves garlic, crushed and minced
2 (10 ounce) diced Yukon Gold potatoes (3 3/4 cups)
2 (5 ounce) carrots (1 1/2 cups)
1/4 teaspoon salt (optional)
2 to 3 tablespoons Tofu Sour Cream or Cashew Cream Cheese (recipes available in Time For Change) You may substitute EarthBalance Spread or commercial vegan sour cream.
1 bunch kale, cut into 1- to 2-inch pieces
Preparation: 10 minutes
- Prepare vegetables. Peel onion and carrots, cut into 1/8-inch dice. Cut potatoes into 1/4-inch dice. Peel and mince garlic and cut kale into 1- to 2-inch pieces.
Method: 15 to 17 minutes
- Add the potatoes and carrots to a medium saucepan with an inch of water. Bring to a boil. Reduce heat and simmer, covered, for 10 to 12 minutes or until vegetables can easily be pierced with a fork.
- While the potatoes and carrots are simmering, transfer onions to a large saucepan or flat-bottomed skillet* with a lid. Cover onions and sauté until translucent, 3 to 5 minutes, stirring frequently. Add garlic and stir another minute. If the sides of the pan begin to brown, reduce temperature and add a small amount of water (a tablespoon at a time) to release the caramelization.
- When the potatoes and carrots are fork tender, drain and transfer to pan with onions. Add Tofu Sour Cream or Cashew Cream Cheese, salt and pepper. With a potato masher,** mash all ingredients together until mashed but not too creamy. You still want to have a slightly chunky consistency. Transfer back into the saucepan you used to cook the potato mixture.
- Wash out your flat-bottomed skillet and return to burner. Rinse kale and shake it out a little over the sink. There should be droplets of water still on it. This is all the water you’ll need to wilt the kale without losing its flavour and nutrition into excess water. Transfer to skillet, cover and cook on medium-high until kale is wilted and has darkened in colour (about 3 minutes). Using a pair of tongs or a large spoon, periodically turn the kale so it wilts evenly and the bottom doesn’t burn. Fold mashed potato mixture into kale with a large wooden Serve hot.
This is very good with sliced fresh ripe organic tomatoes as a side.
*A flat-bottomed skillet will make mashing the potatoes easier.
**It is difficult to mash potatoes with the skins still attached, aka “smashed potatoes,” if you are using a potato masher that has a grid type surface. It is better to use a potato masher that resembles a snake or a a series of “S” curves, making it less likely to become clogged. This also allows you to make your potatoes as creamy or as chunky as you like as opposed to the grid-style masher, which tends to create a creamier texture.
Nutritional Data: 1 Cup
Calories: 118, 0.5g Fat, 3.82g Protein, 26.71g Carbohydrates, Cholesterol: 0, Saturated Fat: .08g, Total Fiber: 5.08g
Quinoa with Carrots, Corn & Peas
Recipe from Time For Change: Whole Foods For Whole Health!
This dish is healthy, colourful, and fragrant; pleasing to both the eye and the palate. It has layers of complex flavours finished with the citrus tang of fresh lemon juice.
The long ingredient list for this recipe may seem overwhelming. As you transition to a plant-based lifestyle you’ll find yourself using these spices over and over again, reducing the cost of each individual dish. Measure them into a small bowl at the beginning of the cooking process to avoid the frantic search for a particular spice when it is called for. Organization is key in preparing this dish. No need to panic; this recipe is not difficult. Take it one step at a time and in only 25 minutes you’ll have a wonderfully flavourful addition to your holiday meal.
Time: 25 minutes
Yield: 7 cups
Ingredients:
Spice Blend:
1/4 teaspoon ground cardamom
1 teaspoon ground cinnamon
1 teaspoon ground coriander
1 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/4 teaspoon ground chili pepper (You can substitute cayenne.)
1/4 teaspoon salt (optional)
1/4 teaspoon black pepper
Main Ingredients:
3 cups cooked Quinoa (see package instructions)
1/2 cup sliced almonds
1/4 cup finely chopped fresh mint
1 small yellow onion, julienned
1 teaspoon minced fresh garlic
1 teaspoon minced fresh ginger
3 cups carrot slices cut 1/8-inch on the diagonal (about 4 medium carrots)
1/2 cup organic corn, fresh or frozen
1/2 cup baby green peas
1/2 cup golden raisins plus water to cover
Juice of 1/2 lemon (Use the whole lemon if you like a less sweet and more bright flavor.)
Method: 25 minutes, including preparation
Most of your preparation is done while the quinoa is cooking, so the entire process takes only 25 minutes.
Preparation:
- Prepare quinoa and vegetables and raisins. Cover carrots with water to prevent discoloration.
- Measure all your spices into a small bowl. Stir to combine.
- Juice lemon and set aside.
Method:
- In a dry skillet, sauté onions until nearly translucent (about 8 minutes). Add garlic and ginger and sauté another minute. Add 1/4 cup water (Use the water from soaking the raisins.) and carrots. Cover and cook until the color of the carrots has deepened. The carrots should still be a little crunchy. Add the corn, peas, and raisins. Add spice mixture, a tablespoon at a time, stirring to incorporate.
- Fold in quinoa making sure the spices are incorporated in it. Turn off heat and allow to sit for a couple minutes. While the quinoa is resting, prepare almonds by roasting in a dry pan over medium heat turning constantly with a spatula. Don’t worry if they don’t brown evenly. It is better to have a few undercooked than have any of them burned.
- Fluff quinoa with a fork. Toss with lemon juice and fresh mint. Sprinkle with almonds. Serve hot.
Nutritional Data: 1 Cup
Calories: 245, 5.68g Fat, 8.16g Protein, 43.2g Carbohydrates, Cholesterol: 0, Saturated Fat: .61g, Total Fiber: 7.01g
Fruit-Sweetened Spicy Cranberry Chutney
Recipe by Danielle Bussone
This dish is sweet and sour and spicy all at the same time. Prepared with whole ingredients and sweetened entirely with fruit you can eat as much as you want of this guilt-free, healthy condiment. Red delicious apples are best with this dish because they are the most sweet, and actually one of the most healthy apples on the market. They will melt into the sauce, which is fine since it is not important that the apple maintain its shape. The ginger and cayenne give this sauce its signature peppery tang. Enjoy it as a side dish, a condiment or even as a sandwich spread.
Time: 45 minutes
Yield: about 4 cups
Ingredients:
12 ounces fresh or frozen whole cranberries
3 large red delicious apples, diced
1 large red delicious apple, puréed
8 large medjool dates, puréed
1 large orange, juiced (with pulp)
2 tablespoons orange zest
? cup raisins
3 tablespoons fresh ginger, finely minced
3 tablespoons fresh lemon juice
1 teaspoon ground cinnamon
½ teaspoon ground Jaimacan allspice
? teaspoon cayenne pepper, optional
Preparation:
Purée one apple with the dates and orange juice, adding a little water if needed.
Combine all of the ingredients into a saucepan and simmer 25 minutes at medium temperature uncovered.
Serve hot or cold.
Can be used as a condiment, side dish or sandwich spread.
Nutritional Data: 1 Cup
Calories: 174, .18g Fat, 1.28g Protein, 46.67g Carbohydrates, Cholesterol: 0, Saturated Fat: .05g, Total Fiber: 6.94g
Ginger Poached Pears With Brandy
Recipe from Time For Change: Whole Foods For Whole Health!
This dish is very easy and quick to prepare, yet is as delicious as it is elegant. Ginger gives it just the right amount of bite to offset the sweetness of the honey. It is always a hit at any dinner, special or simple. Having a few extra pears on hand can save the day when you have unexpected dinner guests.
Time: 15 minutes
Yield: 4 pear halves
Ingredients:
2 ripe Bartlett pears
1/3 cup raw honey (You can substitute 2 tablespoons organic granulated sugar or brown sugar if you prefer.*)
2 tablespoons freshly minced ginger
1 teaspoon freshly squeezed lemon juice
3/4 cup filtered water
2-3 tablespoons raspberry-balsamic vinegar, brandy, coffee or chocolate liqueur, or whatever you prefer (optional)
Preparation: 5 minutes
- Wash pears and cut in half lengthwise from stem to the rough fibrous cavity at its bottom.
- With a melon baller, cut out seeds to form a smooth, round cavity where the seeds were.Method: 10 minutes
- Place pears, cut side down, in a 12-inch flat-bottomed skillet with a lid. Add ginger, brown sugar or honey, and water. Cover and bring to a boil. Boil until water becomes syrupy and pears can be easily pierced with a fork. If the mixture threatens to become too dry before the pears are fully cooked, add a little more water.
- Transfer pears, cut side up, to a serving dish or individual dessert plates. Drizzle with the ginger and pan syrup mixture.
- Fill pear cavity with flavoured vinegar, brandy or liqueur of choice. Serve.
*Date sugar doesn’t work well in this recipe. It is preferable to sugar in many instances, since it is a whole food, but it doesn’t dissolve well and will give this type of dish a grainy texture.
Nutritional Data: 1/2 Pear
Calories: 156, 0.1g Fat, 0.7g Protein, 41.47g Carbohydrates, Cholesterol: 0, Saturated Fat: .02g, Total Fiber: 4.52g
Please check out Danielle’s shows and hear more recopies and Vegan Delights and buy her book on Vegan foods.
Coming November 10th yummy-festive-vegan-delights
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