urban veggie - cruelty free recipes

Baked Cauliflower

2012-01-18T06:37:00.000-08:00

For Bechamel Sauce:
1/4 cup Oil
1/2 cup Flour
3 cups Soy Milk
1 tsp Garlic, Onion Powder
1/4 cup Nutritional Yeast
1 tsp Salt

1 large Cauliflower or 1 small Cauliflower and Broccoli Crown

No Stick Cooking Oil Spray
Bread Crumbs

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Wash and trim the Cauliflower.
Steam shortly and set aside.

Fancy version Bechamel Sauce:

Heat the Oil and stir in flour just like making roux. Mix till golden color.
Whisk in the wormed milk slowly.
Cook for about a minute or two.
Turn the heat off and whisk in the Nutritional Yeast and the Garlic and Onion powder.

Easy version Bechamel Sauce:
Just whisk flour and milk together with the Garlic and Onion Powder and the Nutritional Yeast and Pour over the Cauliflower laid out nicely in the baking dish as described bellow.
Bake about 45- 50 minutes.

Spray your baking dish (10 x 10 inch is good) with the no stick oil and sprinkle with the bread crumbs to prevent sticking.

Place nicely the split cauliflower crowns (and the broccoli if you using) on the bottom.
Scoop over the Bechamel sauce with spatula and spread evenly.
You can sprinkle some bread crumbs on top and place to teaspoons of veggie butter.
Bake for about 35 - 45 minutes to golden brown. You can check the sauce with tooth pick. If it comes out dry it's done.

White Bean Chili #2

2012-01-13T15:34:00.000-08:00

Thanksgiving Menu 2011

2011-12-05T14:35:00.000-08:00

I promise to put more description later :-)

Tofu Broccoli Patties

2011-11-22T12:45:00.000-08:00

Butterbean Mushroom Salad Updated

2011-11-22T12:42:00.001-08:00

New Picture and updates to the taste check:
http://urbanveggie.blogspot.com/2009/08/butter-bean-mushroom-salad.html

Orange & Ginger Cupcakes

2011-01-24T14:28:00.000-08:00

Cupcakes:
2 c all purpose flour
2/3 c sugar
1 tbsp baking powder (aluminum free)
1 tsp flax seed meal (golden)
1/2 tsp Ginger powder

1/2 c veg Margarine (smart balance or such)
1 c Soy or non-dairy milk
1/4 c oil
1/2 Orange - juiced
1/2 Lemon - juiced
1 inch Ginger root pressed in garlic press - use pulp and juice

Icing:
1/4 c Margarine
4-6 c Powdered Sugar
2 tbsp Orange Juice
1/2 tsp Orange zest
1/2 inch Ginger root juiced in Garlic press

Mix All dry ingredients in a large bowl. Mix all liquids and add into the bowl. Mix well. Line your cupcake pan with cute paper liners and bake for about 15 min on 350F. Check with tooth pick if dry in the middle.
Makes 16 large cupcakes.

Whip all the icing items together and let the cupcakes cool well before dressing up.
Enjoy!

Thanksgiving Menu 2010

2010-12-01T09:28:00.000-08:00

This year we tried new dishes for our vegan Thanksgiving menu. Hope you enjoy the inspiration. I will post the individual recipes so don't forget to check back soon. I think this would also make great menu for any other winter holiday. Enjoy

Appetizer:
Mushroom pate with crackers

Soup:
Cauliflower bisque

Salad:
Kale with Cranberries and toasted Almonds

Main Menu:
Stuffed Hazelnut Cranberry Roast by www.fieldroast.com
Tofurky by Turtle Islands Food Inc. www.tofurky.com

Sides:
Roasted Brussels Sprouts with Almonds
Oven Roasted Rosemary Potatoes (Mix Sweet & Regular)
Cornbread dressing
Mushroom Gravy

Desserts:
Vegan Carrot Cake
Pecan & Pumpkin Pie

Vegan Wurst Goulash

2010-10-15T07:32:00.000-07:00

2 tbsp oil
2 large onions
5-6 potatoes
1 pckg Vegan Veggie Dogs
2 Tofurky Sausages
3 tsp Paprika
1 tsp Caraway seeds
3 Bay leaves
1 cube Veggie Broth or salt to taste
3 cups Water (You can go fancy and replace some water with bottle of beer)
2 tbsp flour

Chop up the onions and saute over oil till onions get translucent.
Peel and cube the potatoes. Add to onion.
Add the spices and mix to coat the potatoes.
Add the veggie dogs and sausages cut to little circles.
Add the water (save about 1/2 cup for later) and cook till the potatoes are soft.
Mix the 2 tbsp with the remaining 1/2 cup of water and add to the goulash mix thoroughly. Cook for another 3 minutes mixing it.
Serve with warm bread
Enjoy

Margaret's Dog Cookies

2010-08-31T14:23:00.000-07:00

Here is a great vegan recipe for dog cookies from my veg friend Margaret M.
Check out vegnod.org to support our local veg group :-)

3 cup whole wheat flour
2/3 cup unsweetened soy milk
1 cube vegetable bullion
1/3 cup of margarine
2 tablespoon Ener-G Egg Replacement

Dissolve bullion in soy milk.* If you heat soy milk, do not boil. Melt margarine.

Mix flour and Egg Replacement in a large bowel and then add bullion, soy milk, margarine. Kneed (did I spell that correctly?) dough for about 2 minutes.**

Roll out dough to abut 1/3 inch on floured surface and cut with a dog bone cookie. Place cookies on a lightly oiled cookie sheet and bake in pre-heated 320 degree oven for 50 minutes. Watch the cookies for the last 5 minutes so they don't burn. Cool on a rack before serving. Makes about 15-18 biscuits. Doubling the recipe works out well if you want more cookies.

* If you want to dissolve bouillon in a little water, subtract that amount of water from total soy milk to compensate.
**Dough should hang together and be smooth when rolled out, but must not over handled or it will get tough.

Cabbage & Seitan Stir Fry

2010-05-06T06:28:00.000-07:00

1/2 Cabbage head
1/2 Onion
2-3 cloves of Garlic
4 leaves of Kale
1 pck 8 oz Seitan
Oil for saute
3 tbsp Balsamic Vinegar
2 tbsp Say Sauce
1/4 cup Raisins

Cut the onion into stripes and saute over oil.
Cut the 1/2 cabbage head into 1/2 and cut into tin stripes. Add to the pan.
Cut out the hard Kale stems then cut into small strips. Add to the pan as well.
Cook for about 10 minutes. Add the vinegar and soy sauce and raisins. Toss together and turn the heat off.
Serve over rice or with some naan, or stuff it in a pitta bread.

Quick White bean Salad

2010-05-06T06:19:00.000-07:00

I love this one. It's quick and tasty and great to bring for gatherings with friends.

2 cans white beans
1 can corn
1/2 jar roasted red bell peppers
3 tbsp Red wine vinegar
5 olive oil (I half it with flax seed oil for some omega 3s)
Salt & Pepper to taste but optional

You can sprinkle some fresh or dry cilantro or parsley or whatever ... your choice :-)

Rince all the beans and corn in a colander with cold water to get the slime off.
Put all the liquids in the salad bowl and whisk it together. Fork will work just fine. Add the beans and herbs and toss together. Refrigerate and enjoy!

Vegan Chocolate Cake with Cocoa Frosting

2010-03-08T12:43:00.000-08:00

This weekend we made this fabulous chocolate cake. I found the recipe in VegNews Magazine. Yummy! Very easy to make.
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This chocolate cake might be the easiest cake in the world to prepare, and it’s incredibly versatile, lending itself to a layer cake, bundt cake, or cupcakes.

By Colleen Patrick-Goudreau

Makes one cake or 8 cupcakes

What You Need For The Cake:

1-1/2 cups unbleached, all-purpose flour
3/4 cup granulated sugar
1/2 teaspoon salt
1 teaspoon baking soda
1/4 cup unsweetened cocoa powder
1-1/2 teaspoons vanilla extract
1/3 cup canola oil
1 tablespoon white vinegar
1 cup cold water

What You Do For The Cake:

Preheat oven to 350 degrees. Lightly oil a 9-inch spring form pan or cupcake tins.
Combine the flour, sugar, salt, baking soda, and cocoa powder in a bowl until thoroughly combined. Create a well in the center of the dry ingredients, and add the vanilla, oil, vinegar, and water. Mix until just combined.
Pour into prepared pan, and bake for 30 minutes, until a toothpick inserted in center comes out clean. If making cupcakes, check for doneness after 15 minutes.
Cool on a wire rack. To remove the cake from the pan, run a sharp knife around the inside of the pan to loosen the cake. Cool completely before frosting with Cocoa Frosting. You may also dust with sifted confectioner's sugar and top with fresh raspberries.

What You Need For The Frosting:

1/2 cup non-hydrogenated margarine, softened
3 cups powdered sugar, sifted
1/3 cup unsweetened cocoa powder, sifted
1 teaspoon vanilla
3 to 4 tablespoons non-dairy milk

What You Do For The Frosting:

With an electric hand mixer, cream the margarine until smooth. With the mixer on low speed, add the sugar, and mix for about 2 minutes.
Add the rest of the ingredients, and beat on high speed until frosting is light and fluffy, about 3 minutes. Add 1 or 2 tablespoons more non-dairy milk if it's too dry.
Cover the icing with plastic wrap to prevent drying until ready to use. Store in a covered container in the refrigerator for up to 2 weeks, and re-whip before using.

You can find it here:
http://www.vegnews.com/web/articles/page.do?pageId=1301&catId=11

Homemade Tortillas

2010-02-15T16:04:00.000-08:00

This recipe is from VegNews Magazine Recipe Club. I am going to try them tonight and let you know how they turned out.

Serves 4

What You Need:

2 cups flour
2 tablespoons vegetable oil
1/2 cup water
1/4 teaspoon salt
1 teaspoon baking powder

What You Do:

1. In a large bowl, combine all ingredients and let stand for 20 minutes.

2. Form dough into a ball, then place onto lightly floured countertop. Divide into 1-inch balls. Flatten each ball into a round, and, with a rolling pin, roll out lightly on one side.

3. Over high heat, place cast-iron skillet. Cook tortillas in ungreased skillet for 2 to 3 minutes, then flip once and cook other side until lightly browned, about 2 minutes. Serve warm.

Tofu Egg-less Salad

2010-01-27T12:56:00.000-08:00

I pack Firm Tofu - Drain and water squeezed
2 stalks Celery finely chopped
4 pc Green Onions finely chopped
3 tbsp Dijon Mustard
1/3 c Vegan Mayo (We love Vegenaise)
2 tbsp Nutritional Yeast
1/2 tsp Turmeric
1/2 tsp Paprika
1/2 tsp Garlic powder

Mix & mash all together with fork. Chill and serve on a toast or in sandwich.

Vegan Corn Bread Muffins

2010-01-27T06:53:00.000-08:00

1 c Corn meal
1 c Flour
1 1/2 tbsp Baking Powder
1/2 tsp Salt
4 tbsp Sugar
2 tbsp Flax Meal
1 1/2 c Soy Milk
3 tbsp Oil

Mix the dry ingredients first. Add the Milk and oil.
It'll make 12 large Muffins.
Easy and tasty :-)

Vegan White Bean Chili

2010-01-27T06:34:00.000-08:00

1 onion diced
3-4 stalks Celery diced
1 c Corn Kernels (Frozen works fine)
1 tbsp Oil

1 1/2 c Water
1/4 c Flour
3-4 tbsp Veggie Broth Powder
2tbsp Nutritional Yeast

4 c Cooked White Beans

1/2 tbsp Sage
1/2 tsp Paprika
2 tbsp Apple Cider Vinegar
Fresh Dill

Heat the oil in a large pot and add diced onions and saute for several minutes.
Add Celery and Corn Kernels.

Mix Water, Veggie broth powder, Nutritional Yeast in a cup and pour into the veggies. Stir well so the flour doesn't make clumps.
Add Beans and bring slowly to simmer. Mixing occasionally so it doesn't burn on the bottom.
At the end add all the rest of spices adding vinegar last. Turn off.
Serve with chopped dill on top. Then fold it in on your plate. The dill is a fabulous touch.
Great with Corn Bread Muffins. (Recipe follows)

This chili is children friendly. We adults added some hot chili sauce on our plates. We love the Rooster Sauce, but Tabasco will do just fine. :-)
It's pretty fast cooking once you have the beans cooked ahead.

Spinach & Beets Salad with Cranberry Dressing

2010-01-20T09:14:00.000-08:00

Vegan Seitan Fajitas

2010-01-20T09:09:00.000-08:00

Vegan Biscuits

2010-01-02T15:27:00.000-08:00

2 c Flour
1 tbsp Baking Powder
1/2 tsp Salt
5 tbsp Margarine
3/4 Soy Milk

Mix all together with fork and your hands. Work it in a ball and roll into 1 inch thick slab. Cut out Biscuits with a round cookie cutter or a glass.
Preheat oven to 350. Place on a baking sheet and bake for about 15 minutes till golden.

Vegan Breakfast Pancakes

2010-01-02T15:21:00.000-08:00

1 c. Flour
1 tbsp Baking Powder
3 tbsp Sugar
Pinch of Salt
2 tbsp Flax Seed Meal (Ground Flax Seeds)
2 tbsp oil
1 1/4 c soy milk
1 tbsp Apple cider Vinegar

Mix all the dry ingredients.
Mix all the liquids.
Mix both mixtures together fry on iron skillet and Voila: Pancakes :-)

Vegan Carrot & Kale Soup

2009-12-03T12:03:00.001-08:00

Easy peasy and very tasty. Recipe later, but you can be creative :-)

Vegan Carrot Potato Pancakes

2009-12-03T12:01:00.000-08:00

Tired of the same ole same ole sweet pancakes for breakfast? Try Carrot Potato Pancakes for Breakfast. We used the left over pulp from making a carrot juice :-)

Home Made Vegan Ravioli

2009-12-03T11:57:00.000-08:00

Those Raviolis are made from wonton wrappers and 1. mushroom tofu filling and 2. Gourmet "Cheese".
We had a great time making those with my kids. I will post recipe for the fillings later.

Dinner Menu

2009-09-17T22:12:00.000-07:00

Steamed Green beans with vegan butter and little Horseradish.
Pan fried cubed potatoes and sweet potatoes with Nutritional Yeast sprinkled on top.
Pan fried Tofu. (Mix flour, panko bread crumbs, salt and curry powder)
Hummus for dip.
Easy peasy :-) Enjoy

Vegan Pizza

2009-09-02T15:20:00.000-07:00

Fast Veggie Lasagna

2009-08-17T13:24:00.000-07:00

2 packs of dry Lasagna pasta
2 bags Frozen Mixed Veggies of your choice (I usually get the stir fry types with Broccoli, Cauliflower, mushrooms, baby corn, etc.)

2 lg cans Crushed Tomatos
2 tbsp Molasses
2 tbsp Soy Sauce

2 pack Firm Tofu
1 pack Silk Tofu
1 Lemon
1/4 c Nutritional Yeast
4 tbsp Italian Spices Mix
Salt and pepper
3 tsp Garlic powder

Olive oil
Bread Crumbs - optional

Mix the Tomatoes with Molasses and Soy sauce in a bowl.

Drain the Tofu, squeeze water out, & crumble. Mix in the drained silk tofu, lemon juice, all the spices, & nutritional yeast in another bowl.

Use a large pan for lasagna. I like the glass baking dish. Brush with oil.
Pour part of Tomato mixture to cover the bottom.
Lay the uncooked lasagna pasta overlapping on top.
Cover with some frozen veggies.
Spread part or the tofu mixture.
Lay more pasta.
Pour tomato sauce and keep going till you get to the top and use all the ingredients.
You can end up either with:
1. Pasta and Tomato sauce on top or
2. The Tofu mixture. You can sprinkle this with the bread crumbs

Place in the oven pre-heated on 350 F. It'll bake for about an hour.
The great thing is that you don't have to waste the time with pre-cooking the pasta.
You don't even have to use the instant past. Just the regular ones.

If you don't have the lasagna pasta you can make a variation with penne or such pasta and mix it all together except the tofu mixture and put it on top and bake as italian casserole.

Butter/Lima Bean Dip

2009-08-13T17:39:00.000-07:00

Yes, it's Butter Bean Craze. Here is a quick recipe from left over beans.

2 c of cooked Butter Beans - Large White Lima beans
1 tbsp Tahini
Salt to taste
1 large Lemon
Garlic dry or fresh to taste
2 tbsp Olive Oil

Blend all in a food processor and Voila - dip or spread it is.
Its great with chips or pitta bread. You can even spread it inside the pitta, add some salsa or tomatoes. This make great sandwich in a pocket for kids when you don't want anything dripping out of other end.

Veggie Soup in a Sippy cup

2009-08-12T19:27:00.000-07:00

I just got this idea from the fact that my daughter likes to drink her soup with a straw and than eat the rest with spoon. Well my 13 month old son, no wait 14 month old (wow time flies), wants to feed him self, period. Well, since I do not want to have any soup in all 3 dimensions I thought of an idea to put the soup in one of those disposable sippy cups with straw.
It worked great except Nick loooves to pull the straw out. Well, I will search for unpullable straw sippy during my next shopping adventure.

1 Carrot
1 stalk of Celery
1 yellow Squash
1/2 or 1 small Broccoli head
1/2 c butter beans (soak of from can)
2 tbsp flour
Oil
Salt
1 tbsp of some kind of herbs dry or fresh - parsley, marjoram, oregano etc.
4 c boiling water

Chop all the veggies to small pieces and saute over 1 tbsp oil. Add flour and mix well to coat the veggies.
Add the hot water and mix.
Add beans and cook for about 15-20 minutes.
Add salt and herbs and turn it off.
I like to use the hand blender - wand. So I do not have to pour hot soups in blenders. 1st its dangerous and 2nd I don't like washing so many dishes. ;-)
All done
PS - it taste well even without the blending. Enjoy

Corn Bread - Simple

2009-08-07T05:58:00.001-07:00

1 c corn flour
1 c wheat flour
2 tbsp Flax Seed meal - ground
1 tbsp Baking powder ( no aluminum)
1 c Soy or Rice Milk - Plain
3 tbsp Oil
3 tbsp Sugar

And one of these options:
2 Corns on the cob - cooked and cut off the kernels
1 can Corn
1-2 c frozen Corn

Mix dry ingredients. Mix all the rest including the corn.
It makes either 9 inch pan or 12 Muffins.

Easy peasy. My kids love them

Butter Bean Mushroom Salad

2009-08-06T18:08:00.000-07:00

1/2 sm bag of dry large white Lima/Butter beans (I'd say you could use 2 cans as well)
1 large pck of Mushrooms - slice
6 pc Green Onions
1 c chopped parsley or cilantro
Salt & Pepper to taste
1/4 c olive or flax seed oil
1 Lemon - juiced

Soak the beans over night and cook al dente. Those beans over cooks easily as I learned hard way. 40 minutes might be enough.
Slice the mushrooms and slightly saute for about 3-4 minutes.
Chop the green onions and parsley. Put in a large bowl and mix with all remaining ingredients together.
We like to eat it warm.

Great with warm whole grain pitta bread.

Red Kidney Beans Creole style

2009-05-19T09:23:00.000-07:00

This inspired by one of the creole recipe I saw and veganized it. It also non-spicy since I feed it to my kids. I don't have creole mix seasoning as most of them in a store contain MSG.

Oil
1 lg Onion
6 stalks Celery
1 lg Bell pepper
5 cloves of Garlic
1 lb bag of dry Red Kidney beans
1 tsp Liquid smoke
1 tbsp veg worchester sauce
1 tsp Paprika
1 tbsp Thyme
3 Bay leaves
Salt

Soak the beans over night. Then cook till tender.
Chop and saute the onion, celery, bell pepper, and garlic.
Add the cooked beans. Bring to boil and turn the heat low.
Add all spices, liquid smoke, worchester.
Salt to taste.
Take out the Bay leaves and serve over hot cooked rice. Brown or white.

Tomato Miso soup

2009-05-19T08:53:00.000-07:00

My daughter is hooked on Miso soup for a while. She likes it when I add the buckweat noodles. I wanted to make a variation and I think it turned out well. Well, she liked it!

1 can diced tomatos
2 cans of water (use the tomato can to measure)
1 bunch of buckwheat noodles (they are sold in pack of 4; I'm sure you can use spaghetti about thumb thick bunch and break them in 1/2)
Handful of dry Wakame Seaweed - soak in cold water them chop them up with scissors
2 tbsp Miso
1/3 of 14 oz Tofu pkg drained and cut up into tiny cubes

Mix the tomatoes with water and bring to boil.
Add the noodles and cook till al dente.
Add the miso, tofu, and wakame. Bring to boil and take it off the heat.
Quick and easy ;-)

Beans & Greens Chili

2009-04-27T06:59:00.000-07:00

Oil
1/2 onion
2 c cooked pinto beans
14.5 oz 411g can diced tomatoes
2 tbsp molasses
1 tsp liquid smoke (optional)
3-4 large leaves of mustard or collard greens
Salt to taste

Saute onion over oil.
Add beans, tomatoes.
Cut the stems out if you use collard greens. Slice into strips and than chop into small pieces. Add to the pan.
Add rest of the ingredients. It should be cooked in 15-20 minutes.

Serve over any grains. Rice, quinoa, millet etc.

Quick Minestrone Soup

2009-04-09T18:30:00.000-07:00

1 can petite chopped tomatoes
1 can kidney beens including the liquid
1/2 c ABC baby pasta
4-5 leaves of Kale
3 stalks of celery chopped
1 onion
3 cl. Garlic or Garlic powder
Salt n pepper
Olive oil
1 l = 4-5 c hot water

Pretty much just mix it all and bring to slow boiling for about 10 minutes.
You can start it with sauteing the chopped onion on olive oil and then add it all and boil.
Add the salt and spices last.

PS - for our little 9 & 1/2 month old - I just zapped it with hand mixer and fed it to him. It was big success! He loves salty veggie stuff over any cereal type of food.

Lentil Patties

2009-04-06T20:26:00.000-07:00

Usually I cook the whole package of lentils and do several meal varieties with it during the week. And some rice of course. :-)
Here is one option

2 c cooked lentils
1 c cooked rice
4 tbsp flax meal
1tbps dr chopped onion
1/2 tbsp garlic salt
1/2 tbsp cumin
1tbsp marjoram
1/2 c bread crumbs

Mix all together with large fork. If you have two hands free u can roll the patties in bread crumbs. However u can do one handed the whole thing. Just scoop with spoon and put in oiled pan and flatten with spatula. HA & tahdah
Makes 10 handful patties.

For Side:
Smashed potatoes
5 med pealed and cut potatoes cooked in little water
1/4 c soy milk
1 tbsp smart balance lite
Salt

Whip up n serve

Little simple digging sauce:
2 tbsp Vegan mayo
2 tbsp Ketchup
1 tsp Soy sauce

Vegan Pancakes

2009-04-05T07:48:00.000-07:00

1 c flour
4 tbsp flax seed meal
1 tbsp baking powder
Pinch of salt
3 tbsp sugar
1 c soy milk
1 tbsp apple cider vinegar
2 tbsp oil

First mix all the dry ingredients. Than add all the liquids.
Mix well. I use large fork.
And pan fry.
Next time ill count how many it makes. :-)

Quinoa Salad

2009-04-04T17:23:00.000-07:00

This one is made from what was at home so I am pretty much guessing the amounts of ingredients. But I think you cannot go wrong with any alterations you make to your likings so go ahead and try it. :-)

3 c cooked guinea
3 stalk of celery chopped very small
3 green onions chopped
1 carrot grated
1 can of black olives (I half them)
1 c raisins (this time I used small bag of dry cranberries and raisins)
1/2 c sunflower seeds (you can use pine nuts too. Or chop and roast walnuts)
1/2 bag of sun dried tomatoes (about 8-10) cut the with scissors on tiny strips
Salt and pepper to taste
1 tsp Garlic powder

1/4 c Olive oil
3-4 tbsp Balsamic vinegar
Lemon (optional)

Basically toss it all together and pour the dressing over it. If you like it bit sour especially during warm weather in summer add the lemon. Its quite refreshing
Chill and ready to serve.

Fairytail Muffins

2009-03-04T09:24:00.000-08:00

1 c Flour
1 c Malt-O-Meal
1/2 c Sugar
1 Tbsp Baking Powder
1/2 tsp Salt

1 Apple - Grated
1/4 c Flax seeds - Milled
1/2 c Raisins or Chocolate Chips :-)

3/4 c Soy Milk
1/4 c Veggie Oil

First Mix all the dry ingredients together.
Second mix the milk and oil and pour into the dry mix. Mix it well. I like to use large fork.
Pour batter into greased muffin pans and bake 375F for about 15-18 minutes. Test the muffins with toothpick if done.

Menu For a Week

2009-03-02T14:26:00.000-08:00

Well, I have not been recipe blogging as much as I would want to lately. This winter has been full of cooties flying around and I have been cooking whatever came in my mind and what I could cook with just one hand. A bit stressfull though so I started to do weekly menus when I get chance. Here is a first sample:
Meals are for 2x adults and 1x 3.5 year old. Our 8 month old is still on the liquid/babyfood diet ;-)

Monday
Breakfast: Yogurt, raisins, Apple
Lunch: Leftovers - Mac & "Cheese", Soup
Dinner: Veggie Balls, Mashed Potatoes, Mushroom (IKEA) Sauce, Corn on the cob

Tuesday
Breakfast: Oatmeal, Raisins & Apple sauce, Soy Cocoa
Lunch: Leftovers - Veggie Ball Dinner from last night
Dinner: Penne Pasta Tosed into a Onion, Broccoli, Garlic, Soy sauce = Saute
1. (Pre-cook frozen or dry Tortelini for next day outing)
2. (Soak Beans)

Wednesday
Breakfast: MaltoMeal Power Muffins
Lunch: Trip to the ZOO - Tortelini, Tomato Sauce separate for a dipping (Save the mess)
Dinner: Rice and Beans in totato Sauce, Salat

Thursday
Breakfast: Honey (Maple Syrup) + Veggie Butter Sandwich, Banana
Lunch: Minestrone Soup
Dinner: Veggie Burgers Fajitas, sauteed Onions + Bell peppers, Rice (leftover), Refried Beans (Leftover), Tortillas

Friday
Breakfast: Cheerios + Soy Milk, Orange
Lunch: Leftovers - Fajitas etc.
Dinner: Polenta "Pizza" with sauteed Mushrooms & Spinach Topping = Baked

Snacks
Carrots, Cherri tomatoes, Apples, Raisins, Mufins,

Ready for Valentine?

2009-01-18T19:18:00.000-08:00

Thanksgiving Menu 2008

2008-12-20T14:27:00.000-08:00

HAPPY THANKSGIVING

Here is our Thanksgiving Menu from this year 2008. For lack of time and sick kids I am posting just the list and will add recipes later. Thanks for understanding. :-)

Creamy Split Pea Soup
Tofurky & Gravy
Oven Roasted Garlic Mashed Potatoes
Cornbread Stuffing
Baked Orange Acorn Squash with Hazelnuts
Green Bean Casserole
Cranberries
Vegan Ice Cream
Pecan and Pumpkin Pie

Happy Holidays 2008

2008-12-09T15:12:00.000-08:00

Lentil & Kale Soup

2008-11-25T08:15:00.000-08:00

2 cups of cooked lentils
1 tbsp oil
1 onion
3 clv garlic

4 leafs of Kale
2 Tomatoes
1 lg Carrot
2-3 stalks of Celery
Salt
Pepper
1 tbsp oil
1 tbsp flour

Saute Onion and garlic over oil add all the rest and cook for about 20 minutes.

Acorn Squash Risoto

2008-11-25T08:05:00.000-08:00

3 cups of cooked Rice
1 Acorn Squash - pealed, cubed
1 Onion
4 clv Garlic
1 tbsp Oil for sauteing
1 tsp Pumpkin Spice
splash of White Wine (optional
1 cup Orange Juice
1/2 tsp Salt or more to taste

Saute Onion and garlic 1 min.
Add squash and cook till soft. Here you can add the wine or water and stir occasionally.
Add the rice, pumpkin spice, salt and orange juice and mix together. Cover and let cook on low till it's all nice and fused together and the juice absorbs in the rice and squash.

I would say it's all cook in about 15-20 minutes. The only pain is peeling the squash :-) I cut it in half and then into strips along the ribs and then use a potato peeler.
It's a great recipe for fall and you can use it for one of your Thanksgiving dishes.
Enjoy

Endive Salad

2008-04-20T08:29:00.000-07:00

4 nice firm Endives
1 Orange
1/2 cup slivered Roasted Almonds
1 grated Carrot

1 small Lemon
2-3 tbsp Flax seed Oil
Salt to taste - 1/2 tsp

Optional - You can also add either
4 oz crumbled Blue Cheese = Lacto
or
1 cup Dried Cranberries = still vegan

Squeeze and mix lemon juice with the flax seed oil and salt and whisk in a salad bowl.
Cut the Endives into circles.
Peal the orange, take apart and cut into small pieces.
Grate the carrot and mix with all the veggies into the dressing.
Mix in the almonds and one or both of the optional items (Cheese or dry cranberries)

ENJOY!

Seaweed & Cucumber Salad

2008-04-08T07:47:00.000-07:00

1 cup of dry Wakame Seaweed
1 English Cucumber
2 tbsp Roasted Sesame Seeds

5 tbsp Seasoned Rice Vinegar
1-2 tbsp Soy Sauce
2 tbsp Mirin

Soak Wakame in hot water, cover and let stand until it expands and soften. If you have the one in longer strips, break it into smaller pieces before soaking.
Wash the cucumber and peel the skin with potato peeler so it makes green and white stripes.
Cut one end of the cucumber and use either grater to slice the cucumber into thin slices OR I like to use the potato peeler and slice it with it. It created 1/2 slices and very thin. (I hope this make sense)

Mix the Vinegar, Soy Sauce, and Mirin.
Add the drained soft Wakame and Cucumber and mix well.
Sprinkle with Sesame Seeds and chill for a little before serving.

Cauliflower & Potato Curry (Variation on Gobi Aloo)

2008-04-08T07:20:00.000-07:00

Oil
1 diced Onion
2-3 cloves of Garlic
1/2 head f Cauliflower - Take apart in small pieces
2 large or 4 small-medium Potatoes - Cut into small cubes
1 cup Green Peas (Can use frozen)
I large Apple (I like Green or Gala)

2 tsp Yellow Curry Powder
1 tsp Turmeric
1 tsp Chili Paste (Optional)
1 tsp Coriander
1 tsp Cumin

1 cup Veggie Stock or just Water (You will need little salt if you use only water)
1/2 can Coconut Milk

Saute Onions and Garlic over 1 tbsp of Oil until soft.
Add all the spices and cook for about 2 minutes.
Add Potatoes and Cauliflower and coat with the spices very well.
Add water and cook until soft about 10 minutes.
Add Peas and Coconut Milk and cook shortly on low until the frozen peas are soft and warm. About 2 minutes.
Do not overcook the Coconut Milk. It'll cause it to loose the great flavor.

Serve over steamed rice.

Simple Potato Dumplings

2008-03-17T18:15:00.000-07:00

3-4 large potatoes
- grated on small grater
Semolina flour
Salt

Grate the raw potatoes. Start mixing the semolina flour into the potatoes until you get thick dough like for gnocchi. Add little salt.

Boil Large pot of water. Add salt.

Use a table spoon to make dumplings and drop them into the boiling water. About 5-6 at the time. Do not over crowd the pot. They are done when floating on the surface.
Place in bowl with some warm olive oil to prevent sticking.

Red Cabbage Salad

2008-03-17T18:08:00.000-07:00

1/2 small head of red cabbage
- grate or cut on potato grater
2-3 carrots
- grate on small grater (like for ginger or such veggies)
1-2 apples
- peal and grate on potato grater

Dressing:
1 lemon
2 tbsp olive oil
1 tsp sugar
salt to taste
2 tbsp or to taste of Horseradish pickled or freshly grated

Mix all together and chill. Taste great the next day.

Butternut Squash Soup

2007-09-12T10:03:00.000-07:00

1 onion chopped
1 tbsp Oil for sauteing the onion
1 Butternut squash - Pealed, seeded, chopped
1 large carrot - chopped
3 cups of water
1 cube vegan broth or powder (check the directions for quantity or to taste)
1 tbsp of dry parsley flakes or use fresh parsley
vegan Sour Cream (Optional)

Saute the chopped onion.
Add squash and carrot and water.
Cook to soft.
Add the broth.
Puree with the hand held wand or in food processor.
Add the parsley.

Serve with a tsp of vegan Sour Cream in the middle of the plate.

Broccoli-slaw

2007-09-12T09:57:00.000-07:00

3 stems of broccoli (no flowers just the left over stems)
1 large carrot
1 apple
1/2 cup raisins
2-3 full spoons of vegenaise (vegan mayo)

Soak the raisins to rehydrate them a bit.
Grate the broccoli, carrot, and apple. Add the soaked raisins to the vegetables and mix and toss with mayo.
Chill in a fridge for little bit and serve.

You can add hand full of chopped walnuts too.

Summer Millet Salad

2007-08-17T13:05:00.000-07:00

2 cups cooked Millet

Dressing:
2 tbsp Olive Oil
1 tbsp Maple syrup
1 lemon
Pinch of salt or to taste

1 box of Raisins
1/2 cup pan roasted pine nuts
2 stalks Celery finely chopped
1/2 Bell pepper finely chopped
1/2 Red Onion finely diced
1 large tomato chopped in small pieces
1/2 bunch of Cilantro chopped

Mix it all together and enjoy.

Tips:
You can use different kind of small grains than just millet like quinoa or couscous.

Any kind of favorite nuts like chopped walnuts or pecans or even almonds.

Bo Appetite!

Barley Eggplant Salad

2007-08-17T12:18:00.000-07:00

2 cups uncooked barley

1 red onion
oil to saute
1 Eggplant
1/4 cup white wine or water

Dressing
2 tbsp Tahini
1 lemon
pinch of salt
1 bunch of Fresh Parsley finely chopped

Cook the Barley. You can pre-soak it for several hours to overnight before you cook it. The unhulled barley stays a bit tougher.

Wash and slice the eggplant in 1/2 inch circles. Place in colander and sprinkle with salt. Let sit for a while. You can make the dressing and cut the onion. Then cut in cubes.

Mix the hummus and lemon juice in a slat bowl and add salt to taste (optional)

Dice 1/2 of the onion and saute with oil for about 4-5 min. Add the cubed eggplant and saute till soft, but not mushy. Keep adding the wine as it soaks in while cooking.

Chop the parsley and finely dice the second half of the onion. Add to the bowl with the dressing.
Drain the cooked barley and mix into the dressing mixture while warm.
Add the sauteed eggplant and toss thoroughly.

You can eat it warm, but it's great the next day when all the flavors mix.

Bon Appetite

Tomatos & Garbanzo Pasta Sauce

2007-08-04T17:39:00.000-07:00

1 onion chopped
2 tbsp Oil for sauteing the onion
1 can Garbanzo Beans - undrained
1 can Crushed Tomatoes
1 tbsp Molasses
Splash of Red Wine - Optional
Garlic & Onion Powder
Herbs to taste - You can use fresh Basil, Oregano or Dry Italian Mix
1 tsp Salt or to taste

Sautee the onion with oil for about 3 min till nicely light brown.
Add garbanzo beans with liquid and smash with potato masher.
Add crushed tomatoes. Bring to bubble and then continue to cook on low for about 10 min while you wit for pasta to cook.
Add all the rest of the ingrediences: Wine, Molasses, and the spices and herbs.

Ready to serve.

Dallas Morning News Article on Vegetarianism

2007-07-28T17:39:00.001-07:00

Choosing a vegetarian diet changed their health

Here's how local people made the switch

01:34 PM CDT on Tuesday, June 19, 2007

By LISA MARTIN / Special contributor to the Dallas Morning News
Photo by: Rex C. Curry

Though no physician ever suggested that Barbara Bush of Carrollton become a vegetarian, the assistant professor at the University of North Texas realized that she inherited a legacy of diet-related diseases that included diabetes and heart problems.

A dozen years ago, she began as a vegetarian, then transitioned to a vegan, someone who eats no animal products whatsoever, including dairy and eggs.

"Doctors seem to enjoy telling me I'm in good health," she says. "And I feel like I'm in good health."

She's part of a growing trend of people abstaining from or limiting the amount of meat and other animal-based products in their diet. As of last year, there were an estimated 4.8 million vegetarians in the United States, one-third to one-half of them vegan, according to the Vegetarian Resource Group, a nonprofit educational organization. That number has nearly doubled since 1997.

So why have those people decided to go vegetarian? The reasons vary nearly as much as the people themselves, although definite themes motivate the choice, namely health and ethical and environmental reasons.

As a teenager in the Czech Republic, Barbara Dillard feared that a nasty bout of hepatitis would end her dreams of becoming a professional ballerina. Traditional medicine may have saved her life at age 17, but she despaired that the constant fatigue and accompanying weakness might end her aspirations. Out of desperation and after much research, she decided to try vegetarianism.

"My doctors were amazed at my recovery," says Mrs. Dillard, a Dallasite since the late 1990s. "But it wasn't easy to be a vegetarian. I even had to learn to make my own soy milk." That's because such products were not readily available at the time in the Eastern European country.

She went on to spend four years as a member of the National Theatre ballet company in the Czech Republic before moving stateside, where she is a stay-at-home mom.

Dr. Manisha Chandalia, an endocrinologist and metabolism specialist at UT Southwestern Medical Center, also brought a tradition of vegetarianism with her to Dallas.

"I don't have strong religious reasons for being a vegetarian, but growing up in India, nobody in my family was very keen on meat," she explains. "Here, it's more difficult for me to be a vegetarian. It's easy to become sloppy and end up with a carb intake that's too high."

Dr. Chandalia describes herself as an ovo-lacto vegetarian: someone who eats no meat, poultry or fish but whose diet includes dairy products and eggs.

Mrs. Dillard, on the other hand, is a vegan: She will not consume animal products, which means checking food labels for ingredients such as lard and gelatin.

Behind the decision

The reasons people turn to vegetarianism tend to fall into three broad categories: health, the environment, and animal rights or ethical considerations. Religious reasons also may lead a person to abstain from eating certain types of meat, such as pork or beef.

Reactions from the uninitiated to a vegetarian's dietary choice can range to fascination or abject horror.

"My family still doesn't understand how or why I'm a vegetarian," says Barbara Bush, president of the Black Vegetarian Society of Texas. "But when my father passed away, one of my aunts who's a big meat eater went out of her way to research and prepare a vegan meal. I was so touched by this gesture of support."

Ms. Bush says her co-workers often are fascinated by her choice.

"Whenever we're together at a banquet, I get a special meal, and people are always enthralled," she says with a laugh. "I try to be discreet, and I'm not a missionary out to convert people, but they always ask questions."

The inquiries often center on protein: Is she eating enough? How can she and other vegetarians survive, let alone thrive?

"If you have a crummy diet and give up meat, it's likely that you'll still have a crummy diet," says Jo Ann Carson, a professor of clinical nutrition at UT Southwestern and a registered dietitian who earned a doctorate in nutrition.

"But most serious vegetarians and vegans go out of their way to have a healthy diet and not to eat doughnuts all day long."

Earth, animal concerns

Although health concerns initially motivated Terry Jensen of Euless to go vegan in the mid-1990s, she quickly embraced the environmental benefits of the practice.

"Food is one of the biggest users of energy and one of the greatest contributors to global warming," she says. "Not only are the greenhouse gases emitted from the animals' waste causing problems with the environment, but you also have issues of transportation of the food and the energy that consumes."

Adds Margaret Morin, co-president of the Vegetarian Network of Dallas and a former registered nurse: "The number one thing you can do to support the environment is to go vegan." For this longtime Dallasite, however, another issue motivated her decision 15 years ago to become a vegetarian: empathy for animals.

"Farmed animals are objectified as cogs in the wheel of production and forced to eke out a miserable and lonely existence until they die, usually in terror, just so humans can eat their flesh," she says. "This is incontrovertibly wrong."

Missing ice cream

For her friend, Rusty Posch of Irving, a dispatcher for Southwest Airlines and a vegan who gave up animal products almost nine years ago, the only thing he truly misses about his former lifestyle is ice cream.

"Tofutti is OK, but the rice-based ice creams don't taste as good to me," admits this longtime volunteer with the Irving Animal Shelter.

Like many vegetarians and vegans, he went cold turkey on meat. Others, including Ms. Bush, preferred to taper off, first giving up beef and pork, then chicken, then fish and finally all animal products. The choice is purely individual, one born of myriad factors ranging from convenience to cravings.

"The one advice I've given people who are tempted by fast food at work is to bring meals from home," he says. "Someone who brings in fried chicken or something, well the smell might get to you, especially in the beginning."

Lisa Martin is an Arlington freelance writer. The New York Times also contributed to this article.

Black Bean & Miso Soup

2007-07-25T14:48:00.000-07:00

1 onion diced
4 cloves garlic diced
oil for sauteing the onion and garlic
4 cups cooked black beans (or 2 cans of black beans will do too)
1/4 cup natural peanut butter
2 tbsp Shiro Miso paste
2 cups of hot water ( You can use more or less dependent on how thick you like it)
little bunch of green herbs like oregano or marjoram

topping
vegan sour cream
croutons

Saute the onion add garlic. Add the beans and water.
Mash with potato masher.
Add and disolve the peanut butter. Let it come to bubble, turn the heat down. Keep stirring.
At the end add the miso and herbs.

I like it slightly mashed, but my daughter prefered it when I blend it for her. I use the handheld wand.

Plce on the plates. Put a 1 tbsp of the vegan sour cream in the middle of it and you can sprinkle the croutons around the edge.

Easy Oats & Coconut Muffins

2007-07-25T14:38:00.000-07:00

1 cup Whole wheat flour
1 cup oats
1/2 cup brown sugar
1 tbsp baking powder
1/2 tsp baking soda

2 over ripen bananas mashed with fork
1/2 can of coconut milk ( you can sub it with any non dairy milk, I think)
4 tbsp oil
2 tbsp Apple Cider vinegar (optional)

You can add raisins or any fruits or nuts you like too.

Mix the dry ingredients in a one bowl.
Mash the bananas with fork in another bowls and add rest of the ingredients.
Mix the banana mixture into the first bowl.

Preheat the oven at 350F.
Slightly grease the muffin pan and add the batter.
Bake till it's nice golden brown. You can test it with a tooth pick. When it comes out clean and dry it's done.

You can also put all the batter into a loaf pan and bake it as a Bread banana style. :-)
Enjoy.

Danielle's Breakfast

2007-05-14T11:11:00.000-07:00

From left to right
Raisins
Oatmeal cooked in Fortified Soy Milk topped with Flax Seed Oil and Maple Syrup
Apple Sauce with 1/2 tsp Nutritional Yeast
Orange Juice 1/2 n 1/2 with water
Pinguin Sippy contains Vanilla Soy Milk

Pasta Salad

2007-05-14T11:10:00.000-07:00

1 bag Pasta (Spirals, Bow Ties, Penne --- any of your choice)

1/2 jar Sun dried Tomatoes in Olive Oil
1 jar Artichokes Hearts
1/2 jar Capers (Optional)
1/2 can Black Medium Olives
2-3 cloves of Garlic
2 tbsp Balsamic Vinegar

1/2 pck Cherri Tomatoes
1 pck Fresh Basil
1 cup Fresh Parsley

Cook the pasta according to directions on the package. Do not rinse and set aside.

Combine Sun dried tomatoes including the oil, artichokes including the liquid,drained and chopped black olives, Capers drained, crushed garlic, and vinegar in a large bowl.
I like to cut the tomatoes in a smaller strips with scissors as well as the artichokes hearts.
Add the hot pasta and mix. It'll cool down while you mix it.
Add the remaining ingredients: halved or quartered Cherri tomatoes and chopped Basil and parsley and toss.

We like the salad served warm right away, but the leftovers are great the next day when all the flavors mix together.
Enjoy

Devil's Food Cake

2007-05-13T20:29:00.000-07:00

This is a recipe from VegNews February 2007 Issue. I could not resist to try it and it turned out great! AND it's very simple.
When I make a dish baked in the oven I usually make a desert as well since I have the oven fired up. Good excuse to have cakes huh? ;o)

It makes 8 inch round cakes
I made it in a 9 1/2 inch spring pan. It doesn't look so fancy, but it's tasty as well.

2 cups whole wheat pastry flour
1/2 cup cocoa powder
1 tbsp baking soda
1/2 tsp sea salt
3/4 dark brown sugar
1 cup filtered water
1/4 olive oil, plus additional for pans
2 tbsp red wine vinegar or apple cider vinegar
1 tbsp vanilla
1 1/2 fresh beets, peeled and finely grated (I did not have fresh beets so I used small can of beets including the water and it worked as well)
Fluffy Frosting - recipe bellow

Preheat oven to 350 F.
Oil the pan(s)
You can dust the pan with the cocoa powder.

Mix all the dry ingredients.
Mix all the rest wet ingredients add the can of beets. Now you can either mix it all up in a food processor or I like to use my hand wand mixer and a tall bowl so you don't get the red beet color all over your kitchen walls.
Add it to the dry mixture.
Either divide the batter to the 2 pans or spoon just in the larger pan. Bake for 20-25 minutes or until an inserted toothpick comes out clean dry.

Remove from oven and cool for 10 minutes and remove from baking pan(s). Place on a dish and let cool completely before frosting.

Frosting

3 cups powdered sugar
1/3 vegan butter
1/4 cup soy or rice milk (I used the vanilla soy)
1 tsp vanilla

Whisk or beat together by hand or electrical mixer. Use immediately or cool in a fridge.
If you use 2 pans. Top the first pan with frosting and place the second on top and top it with the rest of the frosting. Otherwise top it on the cake and enjoy.

Shepherd's Pie

2007-05-13T19:55:00.000-07:00

Potato Topping:
4 Medium Potatoes, cubed
1 Sweet Potato, cubed
2 tbsp Vegan Butter
1/4 cup Plain Soy or Rice Milk
Salt and Pepper to taste

Veggie and Gravy Filling:
1 pck 16 oz (453g) Frozen Vegetable Mix of your choice
1 pck of 4 Vegan Burgers 10 oz (283g)

Vegan Mushroom Gravy
Either in a can or home made:
1 Onion, diced
Olive Oil for sauteing
6 Mushrooms, diced
2 cups Water
2 tbsp Whole Wheat Flour
3 tbsp Miso Paste
1 tbsp Bragg Liquid Aminos
1 1/2 cup Nutritional Yeast
Splash of cooking Sherry (optional)

- - -

Boil potatoes and drain. Mix in the vegan butter and soy milk and mash them together. Add salt and pepper to taste.

While the potatoes are cooking prepare the gravy.
Saute the onion with olive oil for 2 minutes and add the mushrooms. Add the 1 1/2 water and bring to simmer. Mix the 2 tbs flour in remaining 1/2 cup of water and add to a pot. Simmer for about 3 minutes and turn off. Mix in the miso, aminos, nutritional yeast and sherry.

Mix the frozen veggies and vegan burgers shredded with fork. Add the gravy.

Spoon it in a 10 x 10 inch baking dish slightly oiled. Spread the mashed potatoes on top and bake in the oven 350 F for 20 - 25 minutes.

2007-05-10T10:23:00.000-07:00

Easy Fun lunch:
from Top left to right
Blueberries
Cherri Tomatoes
Macaroni & Soy Cheese
Edamame

Baby Breakfast ideas

2007-05-09T11:16:00.000-07:00

Here is a Breakfast I made for my baby Danielle today. Sometimes I run out of the ideas and so I started to document what I did for next time.
I found this fun monkey dish in a Target and could not leave it there since Danielle LOVES Monkeys - Curious George - of course.
In the bowl on the left is a Soy Yogurt.
On the right are Blueberries. One of her favorite fruits besides Apples.
Little breakfast Pizza made of halved English muffin spread with vegan butter, circle of tomato and vegan cheese and broiled in the oven. (I must to get the small grill oven soon :-) )

Tofu Scramble

2007-05-09T11:01:00.000-07:00

1/2 pck Firm Tofu drained and crumbled (with fork)
1 Onion chopped
6 Button Mushrooms (baby portabellas or just regular white mushrooms) chopped small
2 Tomatoes chopped
1 tbsp Turmeric
1/4 c Nutritional Yeast
1 tbsp Braag Liquid Aminos (You can sub it with soy sauce or simply salt and pepper to taste)
Olive oil for sauteing

Saute the onions on olive oil till it start to get translucent (about 3 minutes).
Add chopped mushrooms and saute another 3 minutes.
Add the crumbled firm tofu. Don't mix yet.
Add turmeric, nutritional yeast and the aminos and mix. Let to heat through for about another 2 minutes.
Add tomatoes and turn them in. Try not to smash them.

It's Ready to serve. It feeds me and my husband and a baby - plenty.

Tips:
1) Upgrades

You can add 1/2 can drained Black Beans
1/3 c chopped Cilantro
chopped Jalapeno
broken Tortilla chips
Some taco seasoning or just some chili
and it makes great Southwestern Tofu scramble

2) Cooking ware
I love to use the heavy iron cast skillets for cooking. Cooking acidic foods like onion and tomatoes helps release iron into a food which.

Bean & Tofu Enchiladas

2007-05-05T10:51:00.000-07:00

20 Small Corn tortillas
8 oz Vegan Cheese grated

Sauce
1 cup TVP granules
1 1/4 cup of boiling water
1 can (14.5 oz) Diced Tomatoes
1 can (8 oz) Tomato Sauce
1/4 cup Red Wine
1 tbsp Onion Powder
2 tbsp Taco Seasoning (or to taste)
2 tbsp Molasses
2 tbsp Olive Oil (optional)

Pour the boiling water over the TVP. Let stand as long as you open all the cans and add all the rest of the ingredients. Bring to boil and cook on low for about 5 minutes. Mixing occasionally.

Filling
1 can Beans drained (Any of your choice, I like the light color like butter beans or just plain pinto)
1/2 pck Extra Firm Tofu (out of 14 oz refrigerated package)
1/3 cup Nutritional Yeast
1/2 tbsp Garlic Powder
1 tbsp Bragg's Liquid Aminos (or to taste)
1/2 cup chopped Cilantro

Smash the drained beans and tofu with fork.
Add the rest of the ingredients and mix well.

Heat the tortillas prior to rolling the filling in on a pan. It will soften them up and prevent breaking. Place into a 10 x 10 baking dish next to each other.

Pour the sauce over the top.
Sprinkle the grated vegan cheese.
bake in preheated oven 350F for 20 minutes.

Apple Banana Baked Puding

2007-05-05T10:16:00.000-07:00

2-3 apples - Grated
1 Banana
1/2 pck of Silken Firm Tofu
1/2 cup Brown Sugar
2 cups Cooked Brown Rice & Millet
1/2 pck Vanilla Maizena Pudding (1.6oz pack)
2 cups (0.5 L) Soy or Rice Milk (Unsweetened or Vanilla)

Fork smash banana with tofu, add sugar, and grated apples.
Turn in the cooked Rice and Millet.
Mix the pudding powder into the Soy Milk for easy dissolving and add to the mixture.

Pour into 10" x 10" or 9" round greased baking dish.
Bake in the oven 350 F for 30 minutes.

Enjoy.
My baby girl gobbled up 2 bowls of this. It's a great dish for kids, but I love it too. :-)

Lentil and Walnut Loaf

2007-05-04T11:56:00.000-07:00

Lentil and Walnut Loaf

2 cups dry lentils (presoak for 1-2 hour if time allows)

1 cup walnuts (grinded up)

1 cup lima beans (frozen are fine)

1 large carrot - chopped

2-3 celery sticks - chopped

1 large onion - chopped

½ box mushrooms - chopped

Oil or vegan butter

2 tsp curry powder

2 tbsp ketchup or tomato sauce

2 tbsp soy sauce

2 tsp salt

4 tbsp parsley or cilantro - chopped

Grind the nuts (to chunky not mushy) in a food processor and set in a big bowl.

Soak and then cook the lentils till tender but not mushy.

Heat up the oil or butter and sauté the onion. Add lima beans and chopped vegetables (carrots, celery, and mushrooms) and sauté for about 3-5 minutes.

Pass the sautéed veggie mixture through the food processor, leave it chunky. Place to the bowl with nuts.

Mix in lentils and remaining ingrediences.

Grease a loaf pan or line with a cooking paper and press the mixture in it.

Preheat oven to 375 F/190 C/ Gas 5.

Bake for about 50 minutes to hour.

You can try with a tooth pick if not sticky, it’s done.

Introduction

2007-05-04T11:50:00.000-07:00

I want to create a cookbook so it makes it easy on vegan families with kid(s). I am stay-at-home-mom and it’s a full time 24/7 job. From my experience I found out how hard it is to take an attention from my child to just make a coffee, not to mention the whole meal. I decided to start having a cooking day on the weekend when my husband is at home so he can play with our daughter while I cook.

As I got to know more and more vegetarian moms, mostly thanks to my on line support group Urban Veggie which we transferred under Vegnod.com, I found out that we have pretty much same issue. What to cook preferably in a short time so we get a variety of foods, so it’s not boring to our families, and just plain: I am running out of ideas.

I searched in my head and my recipe notes for meals that can be modified to be vegan and cooked ahead of the time and store in a fridge or a freezer for later and still be nutritious and most importantly tasty.

Another reason of my efforts was a reaction to people commentaries such as: Vegetarian (vegan if they knew what that is)? And what do you eat? – Or - I always wanted to be a vegetarian, but I just do not know what to cook and more, how to plan my meals to stay healthy. (Getting enough all that protein and stuff) – or – I do not want to mess up my kids health. In times of tv –frozen-dinners or ready-to-eat food where there is almost no involvement in cooking and creative thinking of preparing a meal it can be hard and even intimidating to try to break from the habitual meat-and-potato diet. This kind of eating habits is by far not an ideal choice, but because it’s a still majority way of eating, it is somehow comforting that we have all we need. All propaganda about the need for animal protein is rooted too deeply into our mind. Even long time vegans might still have doubts and look up some info from time to time. The great think is that now there are so many resources like books and reputable websites and primarily organizations where we can go to get the newest info and our questions answered. Hopefully this blog will be one of the helpful resourses.

Who and what is Urban Veggie?

2007-05-04T11:33:00.000-07:00

I believe that the majority of people want to live a healthy and long life one way or another. Vegetarianism definitely gives one of the greatest options to do so. My friend once told me that, as a vegetarian, I have to restrict my self from 99% of food that other normal people eat. When it comes to eating junk, fast and processed foods, she is right. But in general, I believe it’s the other way around. People do not eat the 99% of foods naturally available to us. It’s very convenient and uncreative to throw steak and potatoes on a plate. Yes, being vegetarian does require a little bit more effort and thinking when preparing meals, but in the end that’s what’s fun about it. Once you get the hang of it, it’s easy, and nowadays there is so much information, so many cookbooks and a great variety of foods widely available, so there is no excuse.

Being vegetarian does not mean living only off of vegetables or being an odd hippie (many people still think of this cliché when vegetarianism is mentioned). Vegetarians explore every plant resource of our planet to create a perfectly sufficient, healthy and balanced diet without harming other animals. And yes, vegetarians are concerned about how the produce is grown, processed and modified and how it will impact our environment.

The process of becoming vegetarian can be an instant decision or a slow transition and learning. It’s all an individual decision based on one’s situation, beliefs and resources. Some of us decide to become vegetarians for health reasons, some for spiritual or religious, some for environmental concerns and the well being of animals, or all of the above. Wherever you are in the process of becoming vegetarian, for any of these reasons, you are making a step toward becoming a better person. There is no right or wrong way to achieve such a goal. Just a positive attitude toward vegetarianism is a great step.

In modern society, we are living in growing communities such as cities, which are invading the wild habitats of the other living beings who are sharing this planet with us. Living in a community is perfectly natural for humans, and for that matter, for many animals, too. And not everyone can or wants to go live in a prairie in a teepee by himself without electricity. Humanity is moving forward and the industrial revolution has its place in our history. The human-created society does have its reason and place in this world. But all that doesn’t mean that we should forget about our environment and where we come from in the first place. There are many issues related to the environment, ecosystem, animal rights, protection and conservation, which are definitely concerns of most vegetarians. It all ties in together when we educate ourselves in those areas, but we cannot possibly be active participants in all of the organizations and causes. It would be very overwhelming for the individual. We need to pick our battles. (Yes, I did and still do feel sad that I cannot possibly save every animal out there.) There are, however, a few amazing individuals who do dedicate their entire lives to a cause on the post-conventional level. We need communities of similar-minded people to keep us sane and to encourage us to keep moving. In today’s busy lifestyle it can feel like we are living in bubbles, constantly driving a car to get from bubble home by bubble car to bubble work cubicle and back. It can make it difficult to meet people with similar interests. But we should try and invest the effort. The Internet is a great way to find, keep up and keep in touch with our interests and similar-minded people.

Here are several issues I can think of about animals and the environment, related to urban life and city development. Please feel free to send me your suggestions just in case I forgot something.

- There are millions of lost, abandoned and abused animals due to such things as:

homes and gardens not properly secured; pets that don’t have proper ID and registration; pets abandoned after irrational purchases in which people did not consider whether the animal is a good fit for the family (holidays, birthday presents etc.); improper care or even the worst – abuse.

If you decide to get a companion after thorough consideration of your situation, please contact the animal rescue organizations and non-kill shelters in your area and support them by adopting an animal and giving it good care and a home. If you do not want or cannot have a pet, but still like to be active in this area, you can volunteer and come to care for those animals that are in one of those institutions. (include some listings)

- Because of our expansion into the wild habitats of animals that share our planet, it’s not unusual to find lost or injured wildlife in your area. A few people with a great interest and concern for those animals created wildlife rescue organizations Many are licensed to be able to help and care for those animals. You can find them listed in each state wildlife organization’s website (include some links)

- While living in a house or an apartment, we use the utility services in our areas. We should be concerned about how it’s produced by the companies and how it’s used by us. There are growing companies producing electricity, for example, in ecologically friendly ways, producing eco-friendly and easy biodegradable detergents, and farmers using organic practices to grow produce without use of harmful chemicals. Car makers are creating eco-friendly hybrid cars. We ourselves can use organic practices when growing in-house plants or in our outdoor garden. We should pay close attention to the use and waste of our water, like when to water the garden or taking long showers and letting water run for no reason.

- We can support local vegetarian and health food restaurants, local organic farmer’s markets, buying organic products in the local grocery store and last but not least, support healthier meal choices in school cafeterias for our children. Buy non-animal products, cloth etc.

- Recycling is a great choice. Support local recycling and make it more available and known to the community.

- Last but not least is an optimistic attitude and a positive non-forceful education of others who are interested in any of above mentioned.

Urban veggie-ism is a great solution for anyone interested. Are you a busy executive who wants to boost up your energy so you can invest it in your work? Are you a business owner who likes to support other local business? Are you a parent who wants a better and longer healthy life for the whole family? Are you a busy working mom, student, downtown loft owner/tenant or are you just curious and afraid to ask?

The effort everyone contributes to our society or civilization doesn’t have to be a huge project; anything counts. You can do anything for which you have time and resources. Volunteering in a local animal shelter, children’s group, sending a donation to organization of your choice, or just signing a petition related to those issues – any of these things will make a difference.

Make a move – any move – help yourself!