Sour Cream Enchiladas, only not. PBNAF

I love sour cream enchiladas and so I set out to make a recipe that is very low fat and vegan for heart-health.  This is my favorite enchilada recipe and the one most closely resembling sour cream chicken enchiladas.

Stir together and set aside (this represents what would have been the "meat":
1 cup soy curls (break into small pieces) soaked in 1 tsp. "not-chicken" bouillon and 1 cup hot water

Combine white layer and set aside:
2 cups chopped celery sautéed in mushroom broth over high heat for 1 min.
(Note:  this is an easy recipe to sneak extra veggies into such as broccoli or spinach so add some to the white layer or between layers if your kids won't eat them otherwise)
2 teaspoons cumin
dash pepper flakes
1 package soft silken tofu
1 can (4 oz) mild green chilies (double this if you really like green chilies)
1/2 cup Tofutti Non-Dairy Sour Cream
1 teaspoon white vinegar

Combine red layer and set aside:
1 can pinto beans, drained and rinsed (15 oz)
1 can black beans, drained and rinsed (15 oz)
1 can diced tomatoes (14.5 oz)
The soy curls, now softened.

2 large cans enchilada sauce or make your own from scratch
Corn tortillas
1/4 cup soy or rice cheddar cheese shreds (optional)

Pour 1/4" layer of enchilada sauce in bottom of a deep 9x13"pan.
Layer tortillas dipped in enchilada sauce in the bottom of the pan.
Spread 1/2 red mixture
Another layer of tortillas dipped in enchilada sauce
Spread all the white mixture.
Another layer of tortillas dipped in enchilada sauce
Spread remaining ted mixture.
Pour any leftover enchilada sauce over the top (You probably won't have any left.  No worries)
Spread soy cheese shreds over top.
Bake 350 f. for about 45 minutes or until bubbly hot.

Sour Cream Enchiladas made without dairy, meat or oil.

If you aren't allergic to onions, feel free to add them in with the celery.

Vegan Cornbread, Wild Rice and (not) Sausage Stuffing Recipe, or Plant-based with no added fat

On Thanksgiving, I can forego everything but the stuffing.  We began eating a plant based diet just a few weeks before Thanksgiving the year we started this and what a holiday to not be able to sit down and eat the traditional meal.  So it was essential for me to find a way to have a stuffing that tasted as close as possible to my recipe of cornbread stuffing with wild rice and sausage, the recipe for stuffing that became our standard after working on it for years.

The new plant based version is very similar, a combination of the stuffing I grew up with, cornbread stuffing, and the stuffing my husband likes--wild rice and sausage.  This version leaves out the diced boiled eggs, diced gizzard, heart and turkey broth and meat from the neck that I used to boil and include.

You know what?  I actually like this version better.

Cornbread Stuffing

Recipe:
1 batch cornbread from a plant-based, no added fat recipe prepared and cooled (can be made a day ahead, I always do it the night before--it's a tradition)
2 cups long grain and wild rice mix such as Rice a Roni Nature's Way prepared without oil but do use the seasoning packet
2 cups vegan sausage substitute like textured soy, as low fat as possible (or see recipe below)
4 stalks celery, diced
1 cup soy curls, rehydrated with 3/4 cup hot not-chicken bouillon and diced into 1/2" pieces
1/3 cup walnuts (toasted) and chopped coarsely
2 cloves garlic finely diced
1 can sliced water chestnuts drained and chopped very coarsely
2 tsp. dried rubbed sage or poultry seasoning
1/2 cup fresh parsley
2 cups broth (mushroom, vegetable or not-chicken bouillon stock)

Cut cornbread into 1/2" cubes and set aside.
Sauté celery and garlic in nonstick skillet,
add broth and cook until garlic is tender.
Toss all ingredients in large bowl.  You may need to add more broth to make sure stuffing is moist but not saturated, then transfer to baking dish, 9x13 or similar.  Cover with foil or casserole lid and bake at 325 degrees farenheit for 60 minutes.

Sausage recipe:
1 cup TVP (textured vegetable protein, unflavored) 
1 cup vegetable broth, hot
1/4 tsp dry powdered ginger
1/8 tsp anise, crushed fine
1/2 tsp salt
1 tsp sage
1/4 tsp cayenne pepper
1 tsp black pepper
1/4 tsp rosemary, crushed
Stir all seasonings and broth into TVP and let sit for 10 minutes.
(Stir in 1/2 cup vital wheat gluten if pressing into patties such as for breakfast.)

Stuffing is even better the second day!  Serving suggestion: sprinkle dried cranberries over the top of  each serving.
This is ideal stuffed into large mushroom caps and baked until mushrooms are tender in a covered casserole with a little vegetable broth.

Tamale Pie, Plant Based with no added fat

Tamale Pie baked for 50 minutes at 375 degrees F.

Here is a quick and easy tamale pie recipe, great for those who work all day and don't want to wait too long for dinner while you listen to "Love, Save the Empty" by Erin McCarley and "Stupid for You (Acoustic Version) by Marie Digby.

Vegan Tamale Pie made with sliced polenta (the first time I made this)

Line baking pan with shredded polenta, carefully place filling over shreds and top with more shredded polenta.  (I wanted to try shedding it instead and this is my second time making it.)

Shredded polenta topping with pinch of dried parsley, nutritional yeast and flaxseed meal.  

Time: 20 minutes prep, 50 minutes to bake at 375.
Ingredients:
2 packages prepared polenta (tubes found in the refrigerated section of your market), slice one into 12 rounds and shred the other like cheese
1 15 oz. can pinto beans or navy beans
1 15 oz. can black beans
2 15 oz. cans petite diced tomatoes
1 small can diced green chilis
2 cups frozen corn
1 cup fresh shredded kale or frozen spinach
1/4 cup fresh cilantro, chopped
1/4 cup sliced black olives
1 tablespoon fresh parsley or 1 tsp dried
1 tablespoon chia seeds
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon garlic powder

Topping ingredients:
2 tablespoons non-dairy cheese shreds, optional
1/2 teaspoon dried parsley
3 tablespoons nutritional yeast
1 tablespoon flaxseed meal

Steps:

First layer of polenta slices lining bottom of 9x13 Pyrex

• Spray 9x13" baking dish lightly with oil, wipe out excess
• Line the bottom of the baking dish with polenta slices to cover
• Combine all the other ingredients (minus topping ingredients) in a large bowl, then transfer to baking dish.  Pour over sliced polenta.
• Spread evenly and top with enough polenta slices to cover, or shredded polenta.  Sprinkle topping mixture over.  Marvel at how much fun you are having.
• Bake for 50 minutes at 375 degrees Fahrenheit.
• Serve with a small dollop of non-dairy sour cream or salsa.
• Serves 8.

Tamale Pie without meat, dairy or added fats!

Option: Tofutti sour cream garnish with avocado slices

Pistachio Beets

Beets cooked the only way I like them!

Recipe for

Pistachio Beets, Plant based no added fat

Or “Beet recipe for people who hate beets”

3 large beets or enough to make about 2 cups shredded or julienned

3 tablespoons fresh minced garlic

¼ cup finely chopped pistachio nuts, plus 2 tablespoons for topping
Dash black ground pepper

1/4 tsp sea salt
Vegan blue cheese salad dressing as optional serving topping
(We like Walden Farms)

Raw Beets, peeled and julienned

Prepare baking pan by spraying lightly with oil.

Wash, peel and prepare raw beets by shredding or cut into fine matchsticks (julienne).

Toss in bowl with other ingredients and place into prepared baking dish such as a glass loaf pan.  Top with reserved pistachio nuts.

Bake at 350 degrees Fahrenheit for 45 minutes or until beets are tender and nuts have browned.

Note:  This may seem like a lot of garlic and a lot of nuts, but it is what makes the balance of flavors in this dish taste so great.  I really don’t normally like the flavor of beets but this dish actually has me begging for more.

Plant based spinach lasagna

The other night I was in the mood for lasagna but didn't want to spend a lot of time making it.  It needed to be quick, healthy and tasty so I used a bag of spinach from the freezer, a block of extra firm tofu, some brown rice lasagna noodles and a jar of spaghetti sauce with a few other items.  It really was great and didn't wear me out so I could spend time working in the wood shop while it baked for 45 minutes or so.  Life is great.  Did I mention I have a wood shop?

Unfortunately I didn't take a photo of the lasagna and now it is all gone!  Next time....

Recipe for a 9"x13" lasagna casserole:

1 box whole grain lasagna noodles, cooked according to package directions, drained but not rinsed
2 cups sliced button mushrooms
1 large portobello mushroom sliced into thin strips
3 cloves garlic, minced
1 25 ounce jar tomato sauce, whatever your favorite is (preferably organic and low fat)
1 bag frozen spinach, or about 3 cups slightly thawed until crumbly
1 block firm tofu, crumbled into bowl to resemble ricotta
1/3 cup nutritional yeast
1 teaspoon garlic powder
1/2 teaspoon dried mustard powder
1 tablespoon lemon juice
1 handful fresh parsley chopped (about 1/3 cup)
1 handful fresh basil chopped (about 1/4 cup)
1 teaspoon dried oregano
1/4 teaspoon black pepper
1/4 cup non-dairy mozzarella cheese shreds
1 tablespoon vegan parmesan

Nutritional Yeast Mixture:

1 tablespoon nutritional yeast
1 tablespoon flaxseed meal
1 teaspoon chia seeds
1 teaspoon dry parsley flakes
1 tablespoon minced walnuts

While the water is boiling for the pasta, brown the mushrooms and garlic in a large skillet.  Add the tomato sauce, black pepper and oregano and half the fresh herbs.  Set aside.
Crumble the tofu into a large bowl and add the spinach, nutritional yeast, mustard, lemon juice and all but 1 tablespoon of the remaining fresh herbs.
Layer the casserole thusly:  three large lasagna noodles on the bottom (spray the pan with a light coating of spray oil first), spoon half the red sauce mixture over the noodles and spread to cover, layer three more noodles, spoon half the white tofu mixture over, spread and then toss a few non-dairy cheese shreds over this.  Continue by repeating noodles, red sauce, noodles white mixture.  For the top, sprinkle on the vegan parmesan, remaining fresh herbs, the nutritional yeast mixture and the remaining non-dairy cheese shreds.  Cover with foil and bake until bubbly, about 45 minutes to one hour at 350 degrees f.
Congratulations, you are now the hero in the house.  Everyone should be bowing to you about now.

Makes 8-10 large block servings.  How many servings can you eat?

Vegan Spinach Enchiladas

Spinach Enchiladas made without meat or dairy products

Stir together and set aside (this represents what would have been the "meat":
1 cup rehydrated beef flavored TSP (or substitute black beans)

Combine white layer and set aside:
1 bag frozen spinach, rinsed and drained
2 teaspoons cumin
dash pepper flakes
1 package soft silken tofu
1 can (4 oz) mild green chilies (double this if you really like green chilies)
1/2 cup Tofutti Non-Dairy Sour Cream
1 teaspoon white vinegar

Combine red layer and set aside:
1 can pinto beans, drained and rinsed (15 oz)
1 can diced tomatoes (14.5 oz) or equal fresh diced tomato
The textured vegetable protein, now softened.

2 large cans green enchilada sauce
Corn tortillas (or fat free whole wheat if you prefer)
1/4 cup rice cheddar cheese shreds (optional)

Pour 1/4" layer of enchilada sauce in bottom of a deep 9x13"pan.
Layer tortillas dipped in enchilada sauce in the bottom of the pan.
Spread red mixture
Another layer of tortillas dipped in enchilada sauce
Spread all the white mixture.
Another layer of tortillas dipped in enchilada sauce
Pour any leftover enchilada sauce over the top (You probably won't have any left.  No worries)
Spread rice cheese shreds over top.
Bake 375 f. for about 45 minutes or until bubbly hot.

Pot Pie Filling over Baked Potatoes

The other day while walking through the freezer section of Yokes, our local market, my daughter mentioned that one of the foods she misses (now that we don't eat meat) is Chicken Pot Pie.  I agreed and mentally filed it away as a recipe to someday turn into a vegan dish.

Nearly Chicken Pot Pie Filling over a baked potato

Pot Pie Filling Recipe, plant-based with no added fat

(First bake 2 or more large potatoes for an hour at 375, or until fork tender.  Let rest for a few minutes wrapped in foil)

Ingredients:

2 cups sliced mushrooms

2 teaspoons fresh minced garlic 

1 cup vegetable broth

1 1/2 cups water

2 tablespoons cornstarch

1 cup frozen corn

1 cup frozen peas

2 fresh carrots, sliced thin

2 stalks celery, diced

1/2 teaspoon Not Chicken Bouillon 

pinch each of sage, Bragg 24 herb seasoning, dried parsley 

dash black pepper

Brown mushrooms in large skillet, then add the carrots and cook for a couple of minutes.  Combine water with cornstarch and bouillon in a small measuring cup, whip to remove lumps.  Place all remaining ingredients including cornstarch and water mixture into skillet and simmer for 3 or 4 minutes or until thick and bubbly.  (In my opinion frozen veggies don't need to be "cooked" for long, just "heated" so they keep their nice color and texture, so please don't overcook).

Spoon filling mixture over the prepared baked potatoes. Take a picture.

Optional:  If you really want something in this to taste like "chicken meat", I recommend using soy curls chopped into bite size nuggets.  Just add 1 cup soy curls and 3/4 cup more liquid, broth or water.

Optional toppings:  nutritional yeast flakes and flaxseed meal

Lentil and Brown Rice Enchilada's

I must admit I feel guilty about some of the foods I should be eating and don't really enjoy.  One of them is brown rice.  The other one is lentils.  So Tuesday after work I started a cup of brown rice cooking on the stove while I worked on other things around the house.  I decided to cook some lentils in a different pan at the same time, with no idea of how to make a great tasting dinner out of it.  After an hour or so the whole house smelled so good you wouldn't believe it!  I came up with a stew recipe by combining them and adding a few other things.
There was a lot of stew left over the next day since there is only two of us most of the time now, so I used the leftovers to make an enchilada casserole that was really pretty good, and so dear friend, the recipe is as follows:

Lentil Stew

In a deep skillet with tight fitting lid cook some brown rice.
1 cup dry brown rice
1 cup mushroom broth
2 cups water

In a 1 quart saucepan cook some lentils:
1 cup lentils (grown right here in Washington, in the palouse region where we attended WSU)
1 cup vegetable broth
2 cups water
Let both of these simmer for an hour and then pour the lentils over the rice and add a few more ingredients:

1 large can organic fire-roasted diced tomatoes,
if you like tomato chunks leave as is, otherwise you might want to spin these in a blender before adding.
2 cups vegetable broth
2 cups pre-cooked red potatoes, quartered.
1 teaspoon pepper
1 teaspoon garlic powder
1 teaspoon cumin

Serve with a sprinkling of nutritional yeast flakes over the top.

Lentil Enchilada Casserole


1 small can enchilada sauce
8 corn tortillas  (make them from scratch without oil if you can, or buy the most low fat available)
6 to 8 cups leftover lentil stew
1/2 cup Rice cheddar shreds (a non-dairy cheese product)

In small casserole dish pour a small puddle of enchilada sauce, about 3 tablespoons.
Dip two of the corn tortillas in the sauce to completely cover and arrange them on the bottom of the pan. Spread about two cups of the stew over, repeat the corn tortillas dipped in enchilada sauce, spread 1/2 cup of the Daiya shreds, and repeat the entire process until you reach the top of your casserole dish.  The top should be Daiya shreds.
Bake for 45 minutes in 350 degree oven.
Serve with a small dollop of non-dairy sour cream and a sprinkle of fresh cilantro, look towards the camera and say, "Ole'!"

Tonight I am making lasagna

Tonight I am preparing a recipe from the book, "Forks over Knives".  The recipe is called "Raise-The-Roof Sweet Potato-Vegetable Lasagna, by Rip Esselstyn.  After work I went to the grocery store and bought the ingredients because I really wanted to see how it tastes.  This is really an interesting combination of items--but he should have named it rainbow lasagna because of all the pretty colors.  In fact, the vegetables looks so pretty coming out of the wok I took a picture!
I am not going to plagiarize his work, so buy the book.  And while you are at it, buy yourself a copy of the Engine 2 diet if you haven't already.

Finished lasagna, the next day at lunch--wow, delicious!

Soy-Free Enchiladas, Plant-based with no added fat

Recipe for Soy-Free Enchiladas
by Cindy Jewell

Preparation Method:

Combine green layer and set aside:

• 1 cup chopped bok choy sautéed in mushroom broth over high heat for 1 min.
• 2 teaspoons cumin
• dash pepper flakes
• 1 can (4 oz) mild green chilies
• 1 cup prepared quinoa (rinsed and cooked until soft)
• 1/2 cup fresh cilantro, chopped

Combine red layer and set aside:

• 1 can pinto beans (15 oz)
• 1 can diced tomatoes (14.5 oz)
• 1 cup seitan, chopped into small pieces
• 1 teaspoon chili powder

Additional Ingredients:

• 1 large can enchilada sauce 
• 9 to 12 Corn tortillas (or fat free whole wheat if you prefer)
• 1/4 cup rice cheese

Steps:

1. Layer tortillas dipped in enchilada sauce in the bottom of a 9x13" pan. (Coat pan LIGHTLY with spray oil first.)
2. Spread 1/2 green chili mixture,
3. Another layer of tortillas dipped in enchilada sauce
4. Spread all the red mixture.
5. Another layer of tortillas dipped in enchilada sauce
6. Spread remaining chili mixture.
7. Pour any leftover enchilada sauce over the top (You probably won't have any left.  No worries)
8. Spread rice cheese shreds over top.
9. Bake 350 f. for about 45 minutes or until bubbly hot.

If you aren't allergic to onions, feel free to add them in with the bok choy.

Eggplant Lasagna

Eggplant Lasagna This is so good we served it at our Christmas party! Serves 12-15 Time: 1 hour preparation, 45 minutes baking time, 15-30 minutes rest after removing from oven Ingredients:

2 eggplants

1 dry package sun dried tomatoes

48 ounces pureed tomatoes

2 teaspoons oregano flakes

3 cloves garlic, minced

1/2 tsp. salt

1/2 tsp. pepper

1 package organic, whole grain lasagna noodles, cooked according to package. drained but not rinsed

1/2 to 1 cup non-dairy shredded mozzarella cheese such as Daiya

1 recipe pesto/white sauce

3 cups fresh spinach, washed, stems removed

3 cups fresh sliced mushrooms 1/2 cup mushroom broth

Directions:

Slice eggplant in 1/4" slices, dredge in salt, lay in single layer on cookie sheet covered in two layers of paper towels, cover with two more layers of paper towels. Stack cookie sheets on top of each other (it will take two or three). Move bottom cookie sheet to top after 15 minutes, repeat until all sheets have been pressed for 30 minutes.

Rince salt off slices and pat dry. Place on broiler pan in batches and brown both sides.

Remove from broiler and set aside.

Set oven temperature to 350 degrees. Prepare pesto/white sauce:

Combine and set aside:

1 cup fresh basil leaves, minced

1 cup fresh parsley, minced

2 boxes extra firm tofu, drained, pressed and crumbled 1/2 cup nutritional yeast 2 tablespoons italian seasoning mix (oregano, basil, thyme, etc.) 1 teaspoon garlic powder or 2 fresh cloves minced

Place mushrooms in nonstick skillet over medium heat, add 1/2 cup mushroom broth.

Let it simmer until broth is nearly gone, add tomato sauce, garlic, oregano, salt and pepper.

Into a 9"x13" deep baking pan begin layering tomato sauce, pasta, pesto/white sauce,

spinach, eggplant, tomato sauce, pasta, tomato sauce,

eggplant, etc. Ending with the cheese shreds. Do not cover with foil (all the cheese shreds will stick to it--ask me how I know.....)

Bake 45 minutes or until bubbly.

This tastes even better on days two and three.  Really!  Omit all cheese shreds for reduced fat.