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.

Meatloaf for the plant-based diet, no added fat

Low Fat Meat-less Meatloaf
or "Have I died and gone to heaven? Loaf"

The first step is to turn on the oven to 375 degrees Fahrenheit.  Okay, you are on your way to bliss so hum a little tune.

Combine:

1/2 cup boiling water with
1/2 cup dry TVP granules, or beef flavored TSP and set aside while you get everything else going.

In a food processor, combine the following:

1/2 box firm silken tofu
1/2 cup walnuts 
1/4 cup flaxseed meal 
1 VeganEgg (2 tbsp powder plus 1/2 cup cold water, blended)
1 teaspoon hot sauce
1 tablespoon vegetable bouillon paste, or "not-beef" flavor
2 tablespoons fresh parsley—don't skip this!

1 tablespoon fresh basil
2 cloves garlic
1 teaspoon dry oregano
1 tablespoon vegan worcestershire sauce—don't skip this
1 tablespoon Dijon mustard
1/2 teaspoon black pepper

Pour into very large bowl along with:

1/2 cup chopped celery 

1 cup chopped mushrooms

1/4 cup finely sliced or shredded carrot

1 cup of dry breadcrumbs (if you are out, put three slices of whole grain bread through the food processor and use that instead, or oatmeal or soda cracker crumbs)

3/4 cup vital wheat gluten (this will act like the glue that hold it together and provides support so you can slice the loaf)

Roll up your sleeves and stir it all together (don't forget the TVP—I can't tell you how many times I forget that….) Knead for a couple of minutes to get the gluten forming.
Form into a loaf shape and place in one large or two medium sized bread pans (lightly spray-oiled).

Brush the top with the super-fantastic-extra-special red sauce (really, don't skip this part):

8 tablespoons ketchup
4 tablespoons brown sugar or date sugar
2 tablespoons apple cider vinegar

Bake for  75 minutes, remove from oven and let sit for 30 minutes before devouring.  If you want it done quicker, use two smaller pans. If baking as two medium loaves adjust the time down to an hour.

I like to serve it with potato slices (un-fried in the oven with herbs and pepper on a non-stick baking sheet).
And definitely serve it with more sauce on the side.
Don't forget the spinach salad.

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.

Vegan Almond Chicken

Soy curls made to taste like Almond Chicken on a bed of steamed kale

 We used to like to go to this very typical American-Chinese restaurant in Spokane that served Chinese food the way we liked it, the tackier the better.  Sticky, bright red sweet and sour sauce, bright yellow lemon chicken, you get the idea.  My favorite item on their menu was Almond Chicken.  It was something I never figured out how to make at home (and probably would have cringed at how unhealthy it was anyway).  I found myself wondering how to re-create the essence of what I liked about this dish without re-creating the bad stuff—the animal protein and the greasy gravy.

God Bless Soy Curls.  

A plant based version of the standard American Chinese Restaurant "Almond Chicken"
Ingredients:
1 cup              soy curls 1 cup              boiling water 1 teaspoon Better Than Bouillon, No Chicken Base 2 tablespoons Sliced almonds 1/4 cup almond flour (or grind up your whole almonds with a food processor) 1/4 cup flaxseed meal 1/4 cup bread crumbs (whole grain, dry) 1 cup water 1/2 cup almond flour 1/2 cup almond milk, lowfat 1 tablespoon soy sauce 2 tablespoons garbanzo bean flour 1/2 teaspoon Better Than Bouillon, No Chicken Base 1/8 teaspoon almond extract (optional) 1 tablespoon Miso paste 1 bunch steamed kale  1.  Dissolve 1 teaspoon of bouillon in 1 cup of boiling water and pour over soy curls to dehydrate.  Let sit for 15 min. or longer while you prepare the other ingredients. 2.  Toast sliced almonds in small skillet until golden brown, set aside to use as topping. 3.  Toast 1/4 cup almond flour (ground almonds), then combine with flaxseed meal and bread crumbs. 4.  Drain broth from soy curls and reserve.  Dredge soy curls in almond flour mixture. 5.  Toast coated soy curls in medium-hot skillet until browned on all sides.  Set aside in warm oven. 6.  Combine sauce ingredients (1 cup water, 1/2 cup almond flour, 1/2 cup almond milk, 1 tablespoon soy sauce, garbanzo bean flour and 1/2 teaspoon bouillon) in blender or Magic Bullet. 7.  Pour sauce ingredients into skillet and bring to simmer, cook until thickened.  Remove from heat and add almond extract and miso paste, stir to combine. 8.  Place 1 cup of steamed kale or brown rice and 1/4 of the soy curls on each plate, cover with the almond sauce and sprinkle toasted sliced almonds over the top.
8.  Remember to close your eyes with each bite, sigh and be happy and grateful to be alive.  Bless the cook.  Don't bother wiping the grin off your face.

x

Shells n' Cheese with Peas, PBNAF

Our standard household favorite to eat while the big cheese is away is Mac n' Cheese because he does not share our enthusiasm for the dish.  Did I mention my daughter, my Mac n' Cheese partner, is away at college?  It's just me and the dogs.  It's just me and the dogs and the parakeets.  It's just me and the dogs, the parakeets and the fish. It's quiet anyway.

But now that I don't eat real cheese not having a favorite go-to recipe has become a problem because he is away, a lot.  Okay, not a lot but these occasions demand a little comfort food like Mac n' Cheese so it is about time I found a recipe worth blogging about.  I have tried a couple of the vegan versions but none have seemed truly great without a little tweaking to my tastes.  No onion powder please.  No turmeric either.

Shells n' Cheesy Sauce with peas

This is adapted from "Soy-Free Mac n' Cheese Recipe" by Lindsay Nixon.

Ingredients:
1 1/2 cups vegetable pasta shells or whole grain pasta of your choice
1 3/4 cups rice milk, low fat unsweetened
1/2 cup nutritional yeast (or slightly less)
2 tablespoons cornstarch
1 teaspoon garlic powder
1 teaspoon Vegan Parmesan
1/2 teaspoon paprika (not smoked)
1/4 teaspoon Bragg 24 Herb Seasoning
1/4 teaspoon Not-Chicken Bouillon
1/4 cup non-dairy cheddar shreds
1/2 cup frozen peas
1 1/2 tablespoons miso paste (most common available is made from soy which works for me)
1/2 teaspoon dry parsley flakes
2 pinches smoked paprika
flaxseed meal for topping

Put the water on to boil for the pasta and add it when the water is at a rolling boil.  Let the pasta simmer while you make the sauce.
Sauce:
Pour milk into a large skillet, add the yeast, cornstarch, garlic powder, vegan parmesan, paprika, herb seasoning, parsley and bouillon.  Simmer until thickened, add cheddar shreds.  Remove sauce from heat and add miso paste, parsley and paprika.  Set aside.
By now the pasta should almost be done.  Add the frozen peas to the boiling water and continue cooking until the peas are hot and bright green and the pasta is done.  Drain or scoop out of the water with a strainer and combine with the sauce.  Top with flaxseed meal.

You are done.  Except for the best part which is eating it.  :)

Notes:

• Never rinse your pasta with cold water because then the starches wash away that help the sauce stick to it.  (Probably something I learned watching the chefs on Food Network...who knows?)
• Never add miso until the end of cooking because the heat destroys the good stuff in it.
• "Government Cheese" by Keb Mo is the only song I have with the word "Cheese" in the title.  Somehow it is not festive enough for this occasion so "Wouldn't it be Nice" by the Beach Boys is my recommendation tonight.

Penne pasta made from brown rice, topping is
raw shelled hemp seeds instead of flax for a wild evening.

Vegan Chickpea Cutlets, PBNAF

Chickpea Cutlets served on a bed of fresh spinach ribbons with oven roasted baby new potatoes and a lima bean, carrot and mushroom gravy.  Who thought plant-based could be so good?

There is a recipe for chickpea cutlets posted at food.com by Emily Souliere that came from "Veganomicon" By Chandra Moskowitz and Terry Hope Romero.  The original recipe had olive oil as one of the ingredients and then fried.
This is a version of that recipe, but without the oil or frying in my attempt to follow the advice of Dr. Caldwell Esselstyn in his book, "Prevent and Reverse Heart Disease".

Ingredients:

1 can chickpeas, drained and rinsed
1/2 cup vital wheat gluten
1/2 cup plain nonfat whole grain breadcrumbs
1/4 cup non-fat vegetable broth
2 tablespoons low-sodium soy sauce
2 garlic cloves diced fine
1/2 teaspoon vegetarian "Not-Chicken" bouillon
1/2 teaspoon lemon zest
1/2 teaspoon dried thyme
1/2 teaspoon hungarian paprika
1/4 teaspoon dry sage

Mash the chickpeas until no whole ones are visible, I use a potato masher. (If you use a food processor, be sure to just pulse and not over mix or you will end up with a texture which is completely wrong.)
Add remaining ingredients and knead for three minutes.

Divide dough into four equal pieces and flatten into a
shape resembling a flattened piece of chicken breast, about 4"x6".

Heat nonstick skillet to medium hot and arrange cutlets to cover
the bottom of the skillet. Flip after they have browned (about
4 minutes).  Set cutlets aside and brown two cups of sliced mushrooms in the same skillet.
Add two cups of mushroom broth. Simmer until thickened and place cutlets back into pan. Heat through.
Note that if you let these sit too long in the mushroom broth while you are waiting for that certain someone to finally get home from work, there won't be any broth left.  The patties will have soaked it all up.  Just saying.

Vegan Lemon Soufflé

Let's make it again!

Lemon Soufflé Ingredients:

1 package Mori-Nu Soft Tofu
5 tablespoons lemon juice
zest of one lemon, two if you want more lemon flavor
5 tablespoons sugar, or your preferred sweetener
2 tablespoon almond milk
1 tablespoon egg replacer powder
3 tablespoons cornstarch


2 tall soufflé ramekins, 10 ounces each prepared by spraying with a light coating of cooking spray oil, then dust with fine confectioners sugar.  Place in pyrex 9x13 pan.  Pour boiling water between ramekins to a depth of 3/4" or about halfway up the sides of the ramekins.

Lemon Souffle,  after 6 minutes of baking

Lemon Souffle,  after 40 minutes at 350 fahrenheit 

Blend ingredients in a strong blender such as a Vita-mix.  Pour into prepared ramekins, bake for 45 minutes in the water bath.  Take a picture.  Devour with a friend.

Vegan Lemon Soufflé , an earlier attempt that looked great but was too wet inside (I bumped up the cornstarch and decreased the almond milk)

Note:  If I had tall 6 ounce ramekins, that would be my preference but baking this recipe in typical 6 ounce ramekins results in soufflés that do not puff up, see top of last photo.

Vegan Spinach Artichoke Dip for the Plant-based Diet Superbowl Party

Superbowl Party!
Spinach Artichoke Dip

(Inspired by "Yummy Vegan Spinach Artichoke Dip" at Food.com and "Healthy Vegan Spinach Artichoke Dip" at http://www.dailygarnish.com/recipes?recipe_id=6000030

• 1 box frozen spinach, or a 10 ounce bag, thawed and excess water squeezed out
• 1 14 oz jar artichoke hearts packed in water, drained
• 4 cloves garlic, roasted
• 1/4 cup vegan fat-free mayonnaise (Walden Farms)
• 1/4 cup non-dairy cream cheese
• 1/4 cup non-dairy sour cream
• 1/4 cup nutritional yeast flakes
• 1/4 cup almond milk, low-fat unsweetened
• 1/4 cup non-dairy cheddar shreds
• 1 tablespoon apple cider vinegar
• 1 teaspoon dried parsley
• 1/2 teaspoon dried dill
• 1/4 teaspoon salt, or just a pinch
• 1/4 teaspoon pepper 

1/4 cup bread crumbs for topping, whole grain low fat variety
mixed with 2 tablespoons flaxseed meal

Combine ingredients in food processor, place into shallow baking dish and sprinkle with bread crumbs.  Bake at 300 degrees for 25 minutes or until heated through and golden brown.

This keeps well in refrigerator up to 2 days.  Tastes great served cold on crackers too!

Plant Based Spaghetti Squash with Thai Peanut Sauce

Spaghetti Squash with Thai Peanut Sauce

Cut 1 large spaghetti squash in half and scrape out the seeds (set them aside to clean and bake for a snack that's very healthy)
Bake squash until fork tender, about 50 minutes at 375 degrees F.
Remove squash from oven and with a fork, comb through the flesh to reveal the spaghetti like tendrils and fluff them up for serving.  Top with Thai Peanut Sauce.

Sauce ingredients (can be doubled for extra-saucy version):
1 cup dry peanut butter powder (PB2)
1/4 cup low sodium soy sauce
3/4 cup warm water
1 inch piece of fresh ginger, peeled and grated or diced fine
4 cloves garlic, diced fine
6 tablespoons rice vinegar
2 teaspoons toasted sesame oil (optional as this does add fat to the recipe)
4 tablespoons sweetener
1 1/2 teaspoons siracha sauce  (bump this up if you like food really spicy)
3 tablespoons flaxseed meal

Combine all sauce ingredients in blender and process until smooth and creamy.

For the snack seeds, bake in hot oven for 10 to 20 minutes until dry and golden brown.  Season with garlic powder or paprika, etc.

Vegan Pot-stickers, Plant-based No Added Fat

Pot Stickers

Alton Brown has a recipe for Vegetarian Steamed Dumplings that I used to create the Pot stickers, but I removed the egg, sesame oil, scallions and red pepper for health and allergy reasons.  If you aren't allergic to onions and peppers then add the pepper and scallions back in (2 tbsp Each).

Filling ingredients:
1/2 pound firm tofu, pressed to remove excess water
1/2 cup coarsely grated carrots
1/2 cup shredded cabbage
1/2 cup chopped mushrooms
1 tsp finely minced fresh ginger
1 tbsp fresh cilantro, chopped
1 tbsp soy sauce
1 tbsp hoisin sauce
A few drops sesame oil, optional
1 tsp Ener-G egg replacer powder
Dash each of salt and pepper

1 package of round dumpling skins, also called gyoza (preferably twin dragon brand)
Small bowl of water for wetting fingers

First step:
Press the 1/2 pound of tofu to remove excess water by taking 2 or 3 paper towels and folding into a pad the same size or slightly larger than your block of tofu.  Put the tofu on the paper towels and make another pad of paper towels to put over the top.  Place a plate or other flat surface on this and then weigh it down with a can of something, like a 32 ounce can of crushed tomatoes, etc.
Let this sit for at least 20 minutes while you gather the other ingredients together and toss them into a large bowl.  After the tofu has been pressed, slice into 1/4" cubes and toss with other ingredients.

Next step:
Heat two large heavy non-stick skillets to medium, without oil.  While these are warming up, make your potstickers by placing one skin on a flat surface and mounding about 2 teaspoons of the filling mixture onto it.  Wet your finger and run it along 1/2 the circumference of the skin, then fold that half to meet the opposite edge and pinch the edges together to shut it tight.  Now you should have a dumpling or potsticker that is in the shape of the letter "D".
Continue to make these while listening to your favorite jazz music, for cooking I like Steve Tyrell and Diana Krall.  Even if it is not Friday.
When you have enough to cover the bottom of a skillet, spray that skillet with a really light coating of olive oil spray before placing potstickers in it.  (*I have found that the canned Olive Oil Spray by Crisco puts out a much finer mist than Pam!  Who knew?)  Immediately cover with lid and make some more potstickers for the other pan.  If anyones else is home they will eat them as fast as you can make them is why I suggest two pans instead of one.  Also, you don't want to be standing there all day over one measly little pan.
After a few minutes, when the top looks transluscent and if you lift the corner of one and see a golden brown color, add enough water to just cover the bottom of the pan, about 1/8" deep.  Immediately place lid back on and steam until water has evaporated.  Remove the potstickers from the skillet and onto a plate.  Keep them warm by inverting a second plate over the top.

Savory Mushrooms in Hummus Sauce

Savory Mushrooms in a Hummus Sauce

So you are in the mood for a hot lunch and don't have a lot of time to cook?  Or you need a side dish to go along with your salad?

This can be whipped up in a couple of minutes!

Ingredients:

1 cup fresh mushrooms, sliced

1 clove garlic, minced

3-4 tablespoons water

2 teaspoons low sodium organic soy sauce, more or less to taste

2 tablespoons hummus

Brown mushrooms in non-stick skillet with the minced garlic over medium heat until golden brown (about 2 minutes). Add remaining ingredients and stir to combine into a rich sauce.  Serve over baked potato or brown rice.  Serves 1.

Mushrooms are good for boosting your immunity so eats lots of them.  Remember not to eat the skin of a baked potato as it contains the least nutritious part (see Dr. Michael Greger, M.D.'s videos on nutrition).

Brown Rice Fettucini in Peanut Garlic Tofu Sauce with Vegetables

Plant Based Saucy Fettucini

If you take your favorite vegetables such as mushrooms, broccoli, cauliflower, carrots and kale and cook them just so (not too much), then add hot prepared noodles made from whole grains such as brown rice and toss in a nice sauce made without dairy, then you win.  Especially if you pile it on raw baby spinach and top with nutritional yeast.

Peanut Garlic Tofu Sauce Recipe

Ingredients to be placed in blender:

1 package soft silken tofu
1/2 cup low-fat almond milk or non-fat soy milk
1/4 cup Tofutti Sour Supreme, vegan sour cream
2 Tbsp Tofutti Better Than Cream Cheese, vegan cream cheese
1/3 cup nutritional yeast flakes
1/2 cup PB2 powdered peanut butter
2 tsp non-dairy parmesan cheese, such as Galaxy Nutritional Foods Soy Grated Topping Parmesan Flavor
1 tsp miso paste
1-2 cloves fresh garlic
1/2 tsp hot sauce, or to taste
1/4 tsp dry mustard powder
1/4 tsp pepper, or to taste

Thai Peanut Noodle Recipe, low fat, vegan style with PB2 powder

Plant-based Pad Thai

Re-post:

Noodles!

A lot of the recipes I use are based on a tomato type of sauce and sometimes I want a little something different.  This recipe is a version I derived from "Julie's Peanut Sesame Noodles" at www.everydaydish.tv/index.php?page=recipe&recipe=119.   I am sure her version tastes wonderful but since I don't want so much fat and must avoid onions I made a few little changes…..:)

This recipe is one of the most popular that I have blogged. I hope you just love it!

Thai Peanut Noodles or "Vegan Pad Thai"


1 pound whole grain linguine such as brown rice type

Dressing ingredients (can be doubled for extra-saucy version):
1 cup dry peanut butter powder (PB2)
1/4 cup low sodium soy sauce
3/4 cup warm water
1 inch piece of fresh ginger, peeled and grated or diced fine
4 cloves garlic, diced fine
6 tablespoons rice vinegar
2 teaspoons toasted sesame oil (omit to decrease fat)
4 tablespoons sweetener
1 1/2 teaspoons siracha sauce  (bump this up if you like food really spicy)
3 tablespoons flaxseed meal

Other ingredients to add at the end:
1 pre-packaged coleslaw mix, (without the dressing) or 4 cups shredded cabbage
2 cups fresh spinach, baby leaves or regular leaves cut into bite size pieces
1 cup fresh mung bean sprouts or 1 cup steamed asparagus, or broccoli, etc.
3/4 cup chopped fresh cilantro
1 cup diced grilled tofu, optional
2 tablespoons dried cranberries, raisens or other fruit, optional
2 teaspoons toasted sesame seeds (toast them in a medium hot non-stick skillet until golden)
   
Steps:
1.  In a large pot, boil the noodles until al dente. Drain but don't rinse.  Place in large bowl.
2.  While the noodles are boiling, put all the dressing ingredients into blender and blend away for a minute.  Let this sit for a few minutes while the flaxseed helps it to thicken up.
3.  Pour peanut sauce over noodles and other ingredients, toss well to coat.
4.  This works as a hot dish or later as a cold noodle salad.

Serves-8

Note:  The longer we are on a plant based diet, the less sweet and salty I seem to like in my recipes.  I have gone back twice now and decreased the amount of soy sauce in this recipe to adjust it to my ever-changing tastes.

Plant based Waldorf Salad

Not-Chicken Waldorf Salad made with Kale and soy curls

Re-post for summer:
I have always like collecting recipes and one time I found myself alone with my mother-in-law's cookbooks. In a book that came with her Sharp microwave oven I found a fantastic recipe for a Chicken Waldorf Salad made with bacon and mayonnaise and a pound of chicken meat with enough garlic powder to send the whole flavor sensation over the top.  It was soooo good.
I have kept that recipe in my own collection for the past 25 years although of course I never made it often and now I don't make it at all.  Yesterday was another hot, and I mean really hot day so I was in the mood for a cold dinner.  Here is a lightened version of that Chicken Waldorf Salad Recipe for my future self and anyone else who would like to try it.

Recipe for Not-Chicken Waldorf Salad

Ingredients:

• 1 cup Butler Soy Curls (rehydrated in not-chicken broth) and diced to 1/2"
• 1/4 cup TVP granules rehydrated in:  1/4 cup hot water, 1/4 tsp liquid smoke, 1/4 tsp smoked paprika, 1/4 tsp vegetable bouillon (This will make not-bacon bits which you don't have to bother drying out for this recipe)
• 6 large kale leaves, rinsed and torn into small pieces with center rib removed, steam for one minute until tender and rinse with cold water, toss to remove excess water drops.  
• 2 crisp fresh apples diced 1/2"
• 1 cup chopped celery (or broccoli)
• 1/4 cup chopped walnuts (original recipe called for 3/4 cup--yikes!)

Place everything into large bowl and toss with dressing.  Chill for an hour before serving.

Salad dressing:

• 1/3 cup Miracle Mayo or your favorite non-fat vegan mayo or cashews processed in magic bullet (mini food processor)
• 1 tablespoon lemon juice
• 1 tsp apple cider vinegar
• 1/3 cup low fat almond milk, or any non-dairy milk

• 1 teaspoon granulated garlic or two cloves fresh minced
• 1 teaspoon agave nectar
• dash black pepper

Alternative ingredients:  butter lettuce instead of steamed kale, dried cranberries, forego the soy curls, add chia seeds.  Top salad with flaxseed meal.

Additional note:  It seemed that the dressing was inclined to curdle if I added the lemon juice directly to the milk.  Mixing the lemon and vinegar into the mayo first resulted in a creamy dressing without the curdling problem.
This was okay the next morning for breakfast and the apples were still crispy, but it did weep so the bottom of the bowl had a layer of water in it that seemed kind of unappetizing.  Only you know what you can ignore.  (Hey, that should be on a T-shirt.)

Soy Curl BBQ Wrap Recipe

BBQ Soy Curl and Coleslaw Wrap (or Vegan BBQ)

There are four components to this recipe, the outer covering, or "wrap", the BBQ portion, the coleslaw portion and your favorite beans.

We have been enjoying NY style pre-made wraps that have less than 2 grams of fat per wrapper.  You could also use a 

• 98% fat free whole wheat tortilla, 

or your favorite type.  Be sure to look at the fat content and keep it as low as possible.

For the BBQ portion:

1. Rehydrate 1 cup of dry soy curls with a mixture of 1/4 cup BBQ sauce and enough boiling water to cover all the soy.  
2. Let that sit for 20 minutes or longer.  
3. Pour off any excess water and use an additional 1/4 cup of BBQ sauce to coat the hot soy curls.  
4. Set aside.

For the Coleslaw portion:

• 1 package shredded cabbage and carrot mix or about 4 cups

Coleslaw dressing:

• 1/4 cup lime juice
• 1/2 teaspoon lime zest, fresh
• 1 teaspoon Agave Nectar or your favorite sweetener
• 2 tablespoons almond milk, or any non-dairy milk
• 2 tablespoons vegan, fat-free mayonaisse
• Salt and Pepper, just a dash each

Pour dressing over the cabbage and toss to coat.  

Now you have a healthy version of coleslaw.  Nice and limey.

• Garbanzo beans, 1 can drained and rinsed

Instructions:

• Once all your components are gathered and ready, place a tortilla in a panina press to warm it and put those nice golden lines of color all over each side.  (Or warm it in a microwave for 20 seconds, or in a hot skillet.)  Remove while it is still pliable.
• Place warmed tortilla on a plate and spoon the BBQ Soy curls down the middle, about 1/3 of a cup should do.  Next to that spoon a line of Coleslaw.  Sprinkle 1/4 cup of beans over the top and then roll it up and place seam side down.  Slice across the middle with a diagonal cut.
• Try not to eat too many of these or you won't be able to get up from the table.  It really is one of the most fun ways to eat your cabbage.

:)

BBQ Soy Curls with Lime Coleslaw, PBNAF

Cake without eggs, oil or butter

(Re-post)
We are going to have hummus and raw veggies, and BBQ Soy Curls in a spinach wrap with coleslaw, baked beans, pasta salad, spinach salad with dried cranberries and for dessert—red, white and blue cake (if you aren't allergic to watermelon that would be a superior healthy dessert option).

Cake made from a mix without eggs and oil.

Red, white and blue cake (a dessert for the holiday--not something you should eat a lot of)
Ingredients:
2 lbs fresh blueberries
1 lb fresh raspberries
1 package white cake mix, dry
1/2 cup applesauce
1 cup water
1/8 cup egg replacer powder
1/3 cup rice milk, or your favorite non-dairy milk
Steps:

1. Coat a 9"x13" pyrex baking dish lightly with crisco olive oil spray.
2. Pour all but 1/2 cup of the fresh blueberries into the bottom of the baking dish.
3. Combine all the other ingredients except for the raspberries, using a mixer set on medium speed.  Scrape sides of bowl halfway through mixing.
4. Pour batter over blueberries and bake at 350 degrees f until toothpick comes out clean, about 32 minutes.  
5. Let cool on wire rack.
6. Make a white frosting using 3 Tbsp. Tofutti sour cream, 1 Tbsp. rice milk, 1/4 teaspoon vanilla, 2 to 3 cups powdered sugar and a pinch of salt.  Adjust sugar and/or milk until you have a nice consistency.  (Goal: to look like traditional frosting but without all the fat of butter or shortening.)
7. Frost the cake, using a thin layer, just enough to act as "glue" to keep the berries from rolling around.  Place the raspberries in stripes and the blueberries in the corner—just like our beloved American Flag.
8. Take a bow as you serve it at the family 4th of July barbeque.

Fat-free Spinach Salad with Not-Bacon Bits and Honey-Mustard Vinaigrette Dressing

Re-Post:

Back in the early 1990's when we were just out of college and up to our eyeballs in student loan debt, our first jobs were located in downtown Spokane, WA.  It was a special treat to meet for lunch and one of our favorite places was called the Metro Cafe in the skywalk downtown.
They served many items but two worth mentioning are the Spinach Salad and the fresh Root Beer on tap.  Good memories!  The salad was made in a large stainless steal tray and consisted of Spinach, Honey-Mustard salad dressing, a choice of boiled egg or tomato and real bacon bits.  It was awesomely yummy.

So now to recreate that, we can't have the boiled egg or the real bacon or the oily salad dressing but we can have lots of spinach, an oil-free honey mustard vinaigrette dressing and TVP Bacon Bits.  To use something to replace the boiled egg I am going to toss in a few specially seasoned tofu crumbles.

Recipe for Fat-free Honey Mustard Vinaigrette

1/8 cup rice vinegar
1/8 cup water
1 teaspoon mustard
1 teaspoon honey
1 clove garlic, diced very fine
1 teaspoon flaxseed meal
salt and pepper to taste
Blend well and let sit for a few minutes to let the flavors meld. (Meld is a good word, isn't it?)

Tofu crumbles

1/2 cup extra firm tofu, pressed and crumbled
1 Tablespoon nutritional yeast
1 teaspoon custard powder
1 teaspoon italian seasoning
1/4 teaspoon dill
Using your bare hand, stir this all together and set aside to use as a topping to your salad.

Not Bacon Bits

1/2 cup TVP  Granules
1 /4 cup boiling water combined with the following:
1 teaspoon liquid smoke
1 teaspoon smoked paprika
1 teaspoon vegetable bouillon
Rehydrate TVP with the water mixture for 15 minutes and then toss into a very warm skillet to dry it back out.  Now you have flavored TVP Granules--just like store-bought only better and less expensive!

A large bowl of spinach that has been washed and trimmed but not too wet.
1 tomato, diced 1/2"
Add salad dressing, as much as you like, and lightly toss with bacon bits.  Plate it up and sprinkle the tofu crumbles on top.  Sprinkle with pepper if you dare.
Enjoy your lunch and think of Spokane and oh, to be young again.

Super Potato Soup with Kale and Beans, Plant-based no added fat or PBNAF

Re-post

(This is what we are having for dinner on this rainy evening, how about you?)

Plant-based Potato Soup

Potato soup for dinner.  It has always been one of my favorite meals, even back when we were meat-eaters.  I didn't have to adjust the recipe much to make it heart healthy and dairy free, but now I have expanded my traditional potato soup recipe to include kale and beans.  Now it is super potato soup.  Listen to "Potato Chips" by Slim Gaillard. (I found it on an album of kid's music.  It's great!)

Traditional Potato Soup, Rebecca's Favorite:

3 cups russet potatoes peeled and diced
2 cups unpeeled baby red, white and blue potatoes
4 cups water
2 teaspoons "Better Than Bouillon No Chicken Base"
1 teaspoon Bragg 24 Herb seasoning
3 tablespoons nutritional yeast
1-2 cups non-dairy milk (depending on how thin you like your soup)
1/2 teaspoon white pepper

2 tsp miso paste (to be added at finish after soup is removed from heat)
1/4 cup Tofutti non-dairy sour cream (optional)

Boil potatoes in water for 10 minutes or until tender, pour off all but one cup of the water.  Add all other ingredients except miso and sour cream.  Slightly mash the potatoes, leaving some whole pieces.  Allow to thicken over low heat for another 10 minutes.
Remove from heat and stir in miso and non-dairy sour cream.  Sprinkle with more herb seasonings.
Serve with whole grain toasted bread for dipping.  Yum.

Now, to turn this into Super Potato Soup with Kale and Beans:

Add after potatoes are tender:
1 cup diced celery
1/2 cup diced carrots
Then:
6 cups fresh kale with thick leaf veins removed added 4 minutes before end of cooking.
1 can beans--whatever your favorite is (white kidney beans are a great choice)  4 minutes before end of cooking
1/4 cup fresh parsley added at end of cooking (this knocks it right out of the ballpark).

Veggie Burger, moist and savory

Burger hot off the panini press!

Plant-based burger, no meat here.

I set out to create a burger that is juicy, savory and large.  My priority was not to make a burger full of the most vegetables and grains possible, or even low sodium.  I was frustrated by the dry, small and flavorless veggie burgers I have tried, which really aren't meeting that burger need.

I did have the criteria that it could not include any animal products or added oil.  Further, I can't use onions or peppers so you will not find them in any of my recipes, except what occurs in Bragg 24 Herb Seasoning and some pre-made sauces.

I was inspired by recipes by Isa Chandra Moskowitz, Terry Hope Romero as published in their book, "Veganomicon" and also by Lindsay S. Nixon in her book, "The Happy Herbivore".  

Plant based, no added fat vegan burger

Ingredients:

2 slices whole grain, low fat bread

1/2 cup vital wheat gluten

1/4 teaspoon chile powder

1/2 teaspoon black pepper

1 1/2 cup mushrooms, chopped fine

1 can black beans, drained and rinsed

8 ounces firm tofu

2 cloves garlic

1 tablespoon fresh parsley

2 tablespoons soy sauce

2 teaspoons "Not Beef" bouillon

1/2 teaspoon liquid smoke

1 cup old fashioned oats, toss in at end before forming patties 

Directions:

1. Place first four ingredients into food processor and pulse until fine crumbs.
2. Remove from food processor and place into large bowl.
3. Chop the mushrooms into a fine dice and add to crumb mixture in bowl.
4. Place the remaining ingredients into food processor and combine until no whole beans remain.
5. Stir the bean mixture into the dry breadcrumb mixture along with the mushrooms and oats.
6. Form into 6 to 8 large patties or 10 thinner patties.
7. Take each patty and wrap in a small piece of foil that has been coated with spray canola or olive oil.  Make sure the packet is sealed tight.
8. Bake at 350 degrees Fahrenheit for 45 minutes to one hour.
9. Remove from oven and if you want grill marks, place each patty, without the foil, onto a nonstick griddle such as a panini press.  Grill each side for a minute.
10. Serve on whole grain buns with all the typical hamburger condiments you love.  Lettuce, tomato, Miracle Mayo, pickles, Non-fat and non-dairy Thousand Island dressing, avocado slices, Non-dairycheese, grilled mushrooms, etc.

Butternut Squash Ravioli

Re-post:

One of my favorite entrees at a local Italian restaurant was the butternut squash ravioli but it seemed to be prepared with a lot of butter and swimming in olive oil. So good and garlicky though, I knew it would be worth a try to develop a version we can sink our plant-based teeth into.

My daughter and I came up with this recipe last night for dinner and it was declared "blog-worthy" by the big cheese, our resident connoisseur of fine food. I am pleased with the way it turned out and am happy to share it with you.  I am certain I can never go back to the oily version now that we have this recipe.

For your music tonight, try listening to "Bitter Sweet Symphony" by The Verve.  

Plant based Butternut Squash Ravioli without added fats

Recipe for PBNAF Butternut Squash Ravioli

Filling ingredients for ravioli:
1/2 box soft silken tofu
2 1/2 cups baked butternut squash
3 large cloves garlic, minced fine
1 teaspoon Bragg Herb Seasoning Mix
1/2 teaspoon salt
1/4 teaspoon White pepper
3 tablespoons orange juice
1/4 cup baby bok choy, remove leafy portions and mince very fine

Place first seven ingredients into food processor or strong blender to combine. Stir in the minced bok choy.
For the ravioli, we use Twin Dragon Gyoza Wrappers. One package will make enough to serve 6, but you will have some filling left over.
Place one wrapper on your work surface and put 2 teaspoons of filling in the center, wet the perimeter using your finger that has been dipped into water. Fold the wrapper in half and pinch shut. Set these aside while you make the sauce.

Ingredients for savory orange sauce:
1/3 cup orange juice
1 1/2 tablespoons cornstarch
2 cups water
2 teaspoons vegan bouillon, chicken flavour
1/2 teaspoon rosemary
White pepper to taste

Combine orange juice with cornstarch in small bowl, using wire whip to ensure no lumps remain. In small saucepan or skillet bring water to a simmer and add all the other sauce ingredients, including orange juice mixture. Bring to boil and simmer for one minute.  Turn off the heat and let it sit while you cook the ravioli.
Bring 6 quarts of water to a rolling boil, turn down heat to a simmer and add all the ravioli at once.  When they float to the top they are done. (It should just take a few minutes.  Do not let them cook at a full rolling boil as this will likely tear the delicate skins.)
Scoop them up with a wire mesh spoon and plop into a large serving dish with a little sauce at the bottom to keep them from sticking.  Continue to add sauce as you pile on the ravioli.
I used half a butternut squash for the filling, and then just diced the other half into bite-sized cubes and set them into the saucy ravioli dish.

Serve with a great big salad.  We have been enjoying the salad dressing made by Walden Farms.  Fat Free, Dairy Free--they do a good job.