World Wide Vegan

I haven't made pesto in quite a while but after one of my clients mentioned how much she loved it I decided to make some for dinner tonight. I grow many of my own herbs and basil so I have the ingredients on hand. And this recipe is so easy that I really have no excuse for going so long without making it.

Sometimes I omit the chili powder, but I like the way it masks the taste of the nutritional yeast. Don't get me wrong, I like nutritional yeast and the subtle, cheesy taste it offers to this recipe, but adding a dash of chili powder helps to focus the taste buds on the basil and garlic instead of the yeast.

As pictured, I used the pesto on whole grain gemelli pasta, delicious!

Garlic and Toasted Pine Nut Pesto

3 cups chopped fresh basil
1/2 cup extra virgin olive oil
1/3 cup pine nuts, toasted
1/3 cup nutritional yeast flakes
5-7 cloves minced garlic
1/4 tsp. chili powder (opt.)
salt & pepper to taste

Place the pine nuts in a skillet over medium heat, and cook, stirring constantly, until lightly toasted.

In a food processor blend basil and about 2 tablespoons of the oil until it is a paste like consistency. Gradually add toasted pine nuts, nutritional yeast flakes, garlic, chili powder and oil. Continue to blend until smooth adding oil if needed to achieve desired consistency. Add salt and pepper to taste.

Serve on pasta, pizza, baked tempeh or appetizers. Top with soy Parmesan cheese if desired.

Freezes well. Freeze in ice cube trays, put frozen cubes into Ziplock bags to use in future recipes.

Labels: pasta, pesto, Vegan, Vegetarian

Taco Bell opened in our small town this week and so I have had a hankering for vegan tacos. After some experimentation I came up with this Black Bean filling that really fit the bill - literally - as my husband Bill really liked it. He said to be sure to add this recipe to my man friendly listings.

As pictured,I used the filling to make tacos, but I'm sure it would make a great burrito filling as well as bean dip for chips. See suggestions below.

Tip: I used a generic bottled salsa but I think it would have been even better it I had used fresh homemade salsa using tomatoes, onions, bell pepper, jalapeno, lemon juice, cilantro and salt & pepper.


Filling:

1 tablespoon olive oil
1 onion, diced
4 cloves garlic, minced
1/2 bell pepper, chopped
2 (14.5 ounce) cans black beans, rinsed & drained
1 Tbs. fresh cilantro minced
1 Tbs. cumin
1 tsp. smoked Mexican paprika
1/2 tsp. cayenne pepper
1 tsp. chili powder
1 cup salsa (homemade or bottled)

Heat olive oil in a skillet. Stir in onion, garlic, and bell pepper; sauté until tender, about 5 minutes. Stir in beans (I like to mash about half of them first). Mix in cilantro, cumin, paprika, cayenne, chili powder, and salsa. Cover, and cook 5 minutes.

For Tacos: Pile some in a taco shell and top with soy cheese, guacamole, pico de gallo, vegan sour cream, olives and lettuce. For a complete meal serve with Spanish rice and fresh fruit.

For Burritos spoon some into a whole grain tortilla and top with soy cheese & olives. Roll, place in a pan and bake at 350 degrees for about 10 minutes. Top with guacamole if desired.

For Bean Dip mash all of the beans before adding them to the vegetable mixture. Serve with tortilla chips.

Freezes well.

Labels: black beans, burritos, tacos

Well this week I was invited to a chili cook-off - actually it was more like a dare. One of my clients thought it would be interesting to enter a vegan recipe into a meat laden cooking contest. As it turned out the only people who knew that my recipe didn't have meat in it were those who already knew I was a vegan.

I'd rate this recipe as medium in terms of spicy heat. If your kids like theirs less spicy just top their chili with a dollop of IMO or vegan sour cream to cool the heat.

Tip: If you can't get meatless ground in your area you can substitute with TVP Textured Vegetable Protein. I get it either online (see sidebar for Bob's Red Mill TVP) or at my health food store. The vegan, burger crumbles add a bit of beef-type flavoring that the TVP does not, however the TVP picks up the flavors in the sauce. both are high in protein.

Fabulous Vegetarian Chili

2 Tbs. olive oil
1 onion, chopped
2 bay leaves
1/2 tsp. cumin
1 Tbs. ground oregano
2 tsp. sea salt
1/4 c. water
1 stalks celery, finely chopped
1 green bell pepper, chopped
1 jalapeño pepper, seeded & finely chopped
3 cloves garlic, minced
1 (4 oz) can Ortega diced green chilies, drained
1 pound meatless ground (or 1/2 cup TVP plus 2/3 c. water)
1 c. water, more or less to reach desired consistency
1 (28 oz) can crushed tomatoes
1 15 oz can diced tomatoes
1 Tbs. chili powder
1 1/2 tsp. ground black pepper
1 (15 ounce) can kidney beans, rinsed & drained
1 (15 ounce) can black beans rinsed & drained
1 (15 ounce) can whole kernel corn

Sauté onion on high heat for 1 minute. Add bay leaves, cumin, oregano, 1/4 c. water, and salt. Sauté until onion is tender. Add celery, bell pepper, jalapeño, garlic and green chilies. When heated through, mix in the meatless ground or TVP, additional water and canned tomatoes. Add chili powder, black pepper, kidney beans, and black beans. Bring to a near boil. Reduce heat to low and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes. Remove Bay leaves before serving. Garnish each bowl with vegan sour cream (IMO), soy cheese or fritos.

Serve with fresh bread and a green salad for a full meal.

Even better the next day. Use left overs as burrito filling or top with corn bread batter (see recipe) and bake as directed on cornbread recipe.

Labels: chili, Vegan, Vegetarian

Birch Bay, Washington is a wonderful, relaxing place to stroll along the beach in the morning and to go for a country drive in the afternoon, but there aren't many places to eat out. We stayed in a 2 bedroom condominium with a full kitchen so we ate in most of the time. British Columbia, however, is just a few miles away and so are the vegan eateries.

Twice while staying in Birch Bay we drove over the border to eat out and to enjoy the sights and tastes of Vancouver, Canada. Vancouver is a large city with many restaurant choices. But if you don't want to go all the way to Vancouver there is a vegan restaurant just a few miles over the border in Surry, Canada called Mahek. Mahek is an Indian restaurant serving South Indian cuisine and Indian fast food including dosa, idlis, uttapam, chaat papri, golgape. The owner is friendly and willing to create your meal the way you like.

Here are my favorite Vancouver, Vegan-Friendly eateries:

Bo Kong. There are two Bo Kong restaurants in Vancouver and both are worth a visit. One is located at: 8100 Ackroyd Rd, Richmond British Columbia & the other is at: 3068 Main St, Vancouver British Columbia. They feature very tasty Chinese and Buddhist cuisine (photo above is of vegan dim Sum).

Dharma Kitchen at: 3667 West Broadway, Vancouver also serving Chinese and Buddhist Cuisine.

For a great burrito try Budgie's Burritos at 44 Kingsway. All menu items are vegan and very satisfying.

There is also a great raw food vegan restaurant called Gorilla Foods. Everything on the menu is raw including raw pizza, lasagna, chocolate fudge, fresh juices, and more.

Your choices aren't limited to these but these are the one's I recommend. If you have a favorite Vancouver vegan eatery leave a comment and let me know.

Labels: Canada, restaurants, Vancouver, Vegan

While on vacation I got bronchitis and have been recovering ever since. For some reason I have been craving pasta since I've been ill so I have been making pastas that are simple, quick and freeze well. When I'm not feeling well I have no patience for recipes and I end up creating dishes that use whatever I have on hand.

Some creations turn out better than others so this time I decided to keep track of my tastier experiments so that I could share them with you.

Tip: When sauteing garlic it is important not to brown it or overcook it as it will become bitter.

Quick Garlic and Olive Oil Pasta

1 lb whole grain spaghetti noodles
1/2 cup olive oil
4 cloves garlic, minced
1 tablespoon dried parsley or 2 tablespoons fresh, minced parsley
salt and pepper
water
(basil and pine nuts opt. see below)

Bring a large pot of water and about 1/2 tsp salt to boil. Add the spaghetti, following directions on the box.

Meanwhile, heat the oil in a small pan to medium high; add the garlic and saute until the garlic is a pale golden, about 1 minute Remove immediately from heat.

Add the parsley, salt and pepper to taste (as well as 1 tsp.basil and 3 Tbs. pine nuts if desired)

Reserve 1/2-3/4 cup pasta water. Drain pasta & stir in the oil. Add the water if the pasta seems too dry. Serve warm. Top with vegan Parmesan cheese if desired.

For a full meal serve with garlic bread, steamed broccoli and fresh fruit.

Labels: main dish, man friendly, pasta, Side dish

Here is my coveted Fresh Tomato Sauce recipe. I learned to make this recipe in Italy. Italian tomato sauce is different than what we Americans are used to. It is light and fresh allowing the taste of the ripe tomatoes to dominate. I have Americanized this recipe a little by adding additional seasonings including Herbs de Provence (see my recipe) and fresh oregano and basil, but for a truly authentic sauce you can limit or omit the seasonings to suit your dish. (Add 1/2 c. water if using TVP)

If you prefer to use canned crushed tomatoes (2 large cans) simmer sauce until it reaches your desired consistency. It will be a lot faster than using fresh tomatoes. But if you are growing your own tomatoes this year this is a great way to use them up. Freezes well.

Italian Fresh Tomato Sauce on Whole Grain Spaghetti

* 1 large onion, minced
* 1 stalk celery finely chopped
* 4 cloves garlic, minced
* 2 Tbs. olive oil
* 4 pounds Roma tomatoes, seeded and diced
* 1/4 cup chopped fresh basil
* 2 tsp. Herbs de Provence (or Italian Seasoning)
* 1 tsp. ground oregano (or 1 Tbs. minced fresh oregano)
* 2/3 c. TVP - Textured Vegetable Protein (opt.)
* 1 tsp. Seasoning Salt
* salt and pepper to taste

In large saucepan saute' onion and celery in 2 T. olive oil until soft, about 5 minutes. Add minced garlic and saute' 2 more minute adding more oil if needed.

Add tomatoes basil, herbs, oregano and TVP. Cook over medium-low heat until tomatoes are soft. Let simmer on low heat for 90 minutes or until thick. Before serving stir in seasoning salt and any additional salt and pepper to taste.

Serve over cooked whole grain pasta. Top with soy Parmesan cheese. Serve with garlic bread and a salad for a delicious meal.

This sauce is awesome on all pastas, cooked quinoa, and as a topping for baked tofu (add a slice of soy cheese for tofu parmesean).

Nearly fat free. To make it completely fat free water saute the vegetables and omit the olive oil.

Karen's Herbs de Provence

1 tablespoon thyme
1 teaspoon sage
1 tablespoon chervil
1 tablespoon rosemary
1 tablespoon summer savory
1 teaspoon lavender
1 teaspoon tarragon
1 teaspoon marjoram
1/2 teaspoon oregano
1/2 teaspoon mint
2 chopped bay leaves

Experiment with the proportions and find the flavor blend that suits your palate best. All herbs should be dried and coarsely crumbled. Mix well and store in airtight jar.

Labels: Herbs de Provence, Italy, pasta, tomato sauce

This trip was great fun. I went to Washington with two friends - no men - so we were able to eat and shop to our heart's content.

We started out in Seattle Washington where we stopped just long enough to rent a car and get some lunch before heading off to Birch Bay, our first destination, on the northern coast of the state. My two friends are not vegans and so, once again, I needed to eat in places that a vegan might not think to eat. But as usual, I was able to find ways to be healthy and satiated regardless of the menu limitations. Red Robin was my friends choice for lunch. I had never been before and thought it was a Seattle based eatery. As many of you already know, it is a national restaurant, and so I am including it here in this blog.

I ordered Red Robin's French Onion Soup without cheese as well a half, Asian Salad without chicken. Instead of chicken I asked for a sliced avocado. I would have ordered a side of kidney beans if they had had any but they didn't, so I just figured I'd fill my protein quota at dinner. Both the salad and the soup were delicious and filling.

Tip: When eating out, don't be afraid to order a dish that traditionally comes with meat or cheese. Just make it clear that you cannot eat animal products and have them make your dish without the traditional ingredients. Remember, you are paying for their product and it is up to you how it is served.

I discovered that Red Robin is a very "meat intensive" eatery which made finding something other than a "garden salad" a little challenging. But I am never shy about asking for just what I want. As long as the restaurant is willing to attend to my desires I put them on my list of places to recommend to my vegan friends. Red Robin fit that bill and so I will go back again if the opportunity arises.


We stopped at a farmers market in Seattle (pictured above) to pick up some things for dinner. I was stunned at the beauty and out-of-this-world flavor of the huge, red raspberries we bought for a fruit salad. California's berries are wonderful, but none hold a candle to those we bought in Washington that day. I also bought fresh herbs and veggies to make a vegan spaghetti, as well as salad greens and even some garlic and a loaf of fresh bread.



Tip: When traveling it always pays to visit a farmers markets or produce stands before thinking about finding a restaurant. You may be surprised to discover the wide variety of fresh, organic and even precooked foods that are available. Even if you are not able to cook in your room you will find sufficient fresh foods and healthy, cooked foods to make a satisfying, healthy meal.

One of my two friends is a graduate of California Culinary Institute and so I was a little nervous about making a vegan dinner for her. But as it turned out she was very impressed. The fresh herbs and vegetables combined with the refreshing fruit salad was just the right way to end a day of traveling. Check back tomorrow for the recipes for both.

Labels: raspberries, Red Robin, restaurant, Spaghetti, Vegan

Well I just returned from vacation and I can't wait to tell you all about my vegan adventures away from home. But tonight I'm exhausted and in need of rest so I'm just going to give you a glimpse of what I had to come back home to - my furry family members.


First I picked up Cleo (my 8 year old Sheppard mix) from my mom's house where she is always happily playing with Missy, (my mom's Border Collie mix) Cleo's best friend. I told her that Daddy was home and she got so excited she could barely stand the 1 mile ride home.

At home the 4 cats, two turtles and two fish were eagerly awaiting my arrival. Or at least that is how they made me feel as they came rushing toward me when I entered the house. Pokey, however, (my tuxedo cat) stayed in her tent on the bed until I came to see her for myself. She is too proud to flaunt her affections in front of the other cats.



Princess and her sister Buttercup were quick to ask for love and attention and Kiki our 5 pound, black, spitfire insisted on being fed before anyone else. She is little but she rules the roost.



Vacationing is wonderful. And I love discovering new and exciting ways to maintain a vegan lifestyle while away from home. But coming home to a pack of loving, furry friends is priceless.

I'll be back to tell you about my adventures as soon as I'm rested.

Labels: pets, Vegan