Oven Roasted Tomato Soup with Roasted Garlic & Fresh Herbs

The weather here in Oregon has turned cooler - Autumn is finally here. This evening, I was in the mood for soup and began to dig through my recipe folder on my computer and came up with this luscious, yet hearty Oven Roasted Tomato Soup with Roasted Garlic and Fresh Herbs. Combined with mini grilled cheese sandwiches, it made for the perfect meal.

I do admit this recipe is a little more labor intensive than the title suggests, but the effort in knowing EXACTLY what is going into your body more than makes up for the high fructose corn syrup laden canned versions of tomato soup that the general public is lulled into buying.

Soup Ingredients:

• 1/2 large onion
• 1 rib celery
• 1 28-ounce can whole tomatoes (or or 2 14.5-ounce cans) - I use Trader Joe's Whole Plum Tomatos
• 1-2 tablespoons tomato paste
• 1 1/2 cups vegetable broth (I made mine from scratch)
• 1 tablespoon fresh oregano - finely chopped
• 1 teaspoon fresh rosemary - finely chopped
• 1 - Teaspoon fresh Thyme - finely chopped
  
• 1/8 teaspoon cayenne (or to taste)
• 8 cloves roasted garlic (I like oven roasted garlic!)
• salt and pepper to taste
• 1/2-1 teaspoon agave nectar or sugar (optional) - I use 1/4 tsp Stevia since it adds no calories and is my preferred sweetener
• Grated Parmesan cheese
  

Soup Directions

Preheat oven to 450F. Line a baking sheet (the kind with a rim) with aluminum foil (or use a large glass baking dish) and spray it lightly with olive oil. Drain--and reserve--all the liquid from the tomatoes. Cut each tomato in half and place it face down on the baking sheet. If any liquid has pooled on the sheet, pour it off and save it as well. Put the pan into the oven and roast for 30 minutes.

While the tomatoes are roasting, sauté the onion and celery in a medium saucepan. When the onion begins to brown, add the tomato paste (1 tablespoon if you're using double-strength, 2 if it's regular paste) and stir for 1 minute. Add the broth and stir in the oregano and rosemary. Simmer for about 5 minutes. Then, pour it into a blender or food processor along with the garlic and puree until smooth. Put it back into the pan and keep warm until tomatoes are ready.

When the tomatoes are cooked, remove them from the cooking sheet and put them into the food processor along with the reserved tomato juice. Blend until smooth. Pour into the pot with the onion mixture, stir in the cayenne,and salt and pepper to taste, and simmer for about 10 minutes to allow the flavors to blend. Taste the soup, and if it is too acidic, add a little agave nectar, sugar or stevia, just enough to take the edge off.

Ladle into 4 bowls, and serve with mini grilled cheese sandwiches listed below nestled into the bowl like a crostini

Mini Grilled Cheese Sandwiches

Ingredients:

• 4 slices Trader Joe's Whole Wheat Baguette cut at an angled bias - about 3/8" thick per piece (to make two sandwiches per person)
• Thinly sliced cheese of your choice - I prefer Tillamook Medium Cheddar or Swiss Cheese
• Unsalted butter

Directions: 

Heat a skillet over medium heat - add a pat of unsalted butter to the pan and let it melt - swirl it around to coat the pan evenly - add a slice of cheese to each piece of bread - just enough to fit within the circumfrence of the bread itself.  Top with other piece of bread.  Place each sandwich in the pan and cook until golden brown and cheese is melted - flip each sandwich over and repeat.

Place 2 sandwiches into the soup with one end sticking up.

Bon Appetito

Autumn Pasta Dish: Fettuccine with Squash and Cauliflower sauce

The weather here in the Pacific Northwest is turning chilly at night. Lows in the lower 40's, harvest time, wineries going to crush.. it's my favorite time of the year.

I came across this recipe from Lidia Bastianich and at first I was a little apprehensive about the main ingredients - Squash & Cauliflower. Instead of turning my nose at it I decided to plunge ahead and make it - I'm of the belief you have to try a recipe at least once just to say you've done so - and I'm so glad I did!!! This recipe is wonderful - so full of flavor and utilizes seasonal ingredients - the perfect Locavore recipe. Who would have thought Squash and Cauliflower could be used in a pasta dish and taste this yummy???

This recipe serves 6 people - if you need to serve less - cut the proportions in half for the ingredients. To make it gluten free, use Brown Rice Pasta

Ingredients:

1/2 cup extra-virgin olive oil
4 large garlic cloves, crushed, peeled
1 small onion, thinly sliced (1 cup slices)
3 cups butternut squash, cut in 1/2" cubes
3 cups cauliflower, cut in small florets (about 1-inch)
4 tablespoons small capers, drained
1 teaspoon coarse sea salt or kosher salt or to taste, plus more for cooking pasta
1/2 teaspoon Red Chili flakes, or to taste
2 cups canned Italian plum tomatoes, preferably San Marzano, crushed by hand
1 pound [dry] fettuccine or bavette or other pasta
1 cup freshly grated pecorino or Parmesan

Directions:

Pour the olive oil into the big skillet and set over medium-high heat. Scatter in the sliced garlic and let it start sizzling. Stir in the onion slices and cook for a couple of minutes to wilt. Spill in all the cut squash and cauliflower pieces, scatter the capers, salt and Red Chili Flakes on top and with tongs toss all together for a minute or so. Pour a cup of water into the skillet, cover tightly and steam the vegetables for 2 or 3 minutes, shaking the pan occasionally.

Pour in the crushed tomatoes along with a cup of water sloshed in the tomato containers. Stir well and cover. When the tomato juices are boiling, adjust the heat to keep them bubbling gently. Cook covered for about 10 minutes, stirring occasionally. When the vegetables are softened, uncover and continue cooking to reduce the pan juices to a good consistency for dressing the pasta, about 5 minutes. Adjust the seasoning to taste and keep at a low simmer. While the sauce is cooking, heat the salted pasta cooking water to a rolling boil (at least 6 quarts water and a tablespoon salt) . Drop in the pasta and cook to barely al dente. Lift the pasta from the water, drain for a moment, then drop onto the simmering vegetables. Toss and cook together for a couple of minutes, over moderate heat. Moisten with pasta water if it seems dry; cook rapidly to reduce the juices if they're splashing in the skillet.

When the pasta is perfectly cooked and robed with sauce, turn off the heat. Sprinkle over the grated cheese, toss into the pasta and serve with a glass of Oregon Pinot Noir or other red wine

Buon Appetito

Caramelized Onion & Mushroom Crostini's

With the rain falling today, I'm reminded of the flavors that begin to appear as the weather here in the Pacific Northwest becomes cooler and wetter.

Here in Oregon, mushrooms abound - especially Chantrelle's and needless to say, they bring a wealth of unique flavors to ones taste buds. Now sometimes you can't get - or afford - these pricey fungi, but no matter what, their earthy flavor is something I love - especially as fall approaches.

Decided to create this little appetizer - although sometimes I just have it for dinner with a salad.

The ingredients are simple and yet provide a wealth of intense flavor - something that non-vegetarians assume is a part of not eating meat.

This can be whipped up in a matter of 20 - 25 minutes and when served with a microgreen salad and a subtle Pinot Noir - makes for a light dinner.

This recipe is good for 1-2 people - you can calculate the amounts accordingly for more servings as needed.

Ingredients:

4 oz of sliced Chantrelle, Crimini, portobello or any other mushrooms - alone or combined.
1 tsp fresh rosemary finely chopped
1 small to medium white or yellow onion, thinly sliced
4 - 6 slices of organic whole wheat baguette (local artisan if possible) - about 3/8" thick
shaved Fresh Parmesan or raw milk Gruyère cheese
splash of olive oil
pinch of Kosher or Gray salt
Fresh cracked black pepper to taste

Directions:

Preheat oven to 400 degrees.

Place bread slices on a cookie sheet.

Slice the onions and mushrooms and place in separate bowls. Let onions breathe for about 20 minutes after slicing - it appears they retain their nutritional properties if allowed to breathe before cooking.

In a medium saute' pan, heat the pan to medium high and then add a splash of Extra Virgin Olive Oil. Let the oil heat a little and then add the chopped fresh rosemary. Let the Rosemary sizzle for a few seconds then add the mushrooms. Begin to toss the mushroms in the olive oil infused with Rosemary and cook til done - usually about 10 minutes or so. Season with salt and pepper as needed. Place in a bowl.

Add a little more Olive oil to the saute pan, add the onions and reduce the heat to low. The idea here is to slowly sauté the onions so that they caramelize and release their sugars, thus becoming sweet and translucent. Add a pinch of salt to let the excess moisture in the onions leech out and evaporate. The process for the onions should take about 15 minutes or so. Try not to brown the onion - they turn a little bitter if allowed to do so.

Once the onions are done, remove the onions from the heat. Spoon a small serving on each slice of bread. Repeat with the mushrooms on top of the onions according to your personal preference. Lastly, add the shaved cheese on top of the mushroom mixture. Place the Crostini's into the 400 degree oven and bake for about 6-8 minutes until the cheese is nicely melted and the bread is ever so slightly crunchy.

Place on a plate, add extra cracked pepper if you choose. Serve with a simple micro green salad with Olive oil and Balsamic vinegar dressing and enjoy with a nice glass of Pinot Noir.

Bon Appetito!

Sugar Free Lemon Drop

So it seems I'm being asked by some of my Facebook friends to spill the beans on how I make my version of a sugar free Vodka Lemon - or "Lemon Drop"

My recipe entails using the components of a proper "Lemon Drop" that are high quality - and reflect a lower amount of calories consumed as well.

My secret is using Stevia - a plant based natural sweetener that has medicinal properties - specifically among other things - for regulating blood insulin levels with no adverse effects inherent in other artificial sweeteners like Splenda, Aspartame, Saccharin, etc.

Every person I have made this for has told me flat out this is the best Lemon Drop they've ever tasted - and it's potent as well ;)

Be responsible - Don't Drink & Drive

Ingredients:

• 4 oz - High quality Vodka - I recommend Absolut, Grey Goose, Ketel One and other similar quality vodka's
• 4 oz Fresh squeezed Organic Lemon Juice
• 4 level scoops of Stevia (I recommend NuNaturals Stevia Powder - it comes with it's own spoon in the container)
• Fresh lemon zest from the squeezed lemons
  

Directions:

I prefer to store my vodka in the freezer - it just seems the right thing to do.

Add to a cocktail shaker 4 oz of freezer cold vodka, add an equal amount of fresh squeezed organic lemon juice. Using a micro plane, add about 1 tsp of fresh lemon zest. Add the Stevia powder to the shaker with ice. Shake vigorously for 60 seconds. Pour into your serving container of choice.

Bon Appetito

Vegan/Gluten Free Mac & Cheese

It's been a busy summer and I haven't really had a chance to post what's been crossing my taste buds of late, but today's recipe is for those who are not only vegetarian/vegan, but also gluten intolerant

I've become a huge fan of Brewers yeast - especially sprinkled over popcorn, but I began to look at what else could be done with the highly nutritious and versatile flavoring and so I've been experimenting - and this is one of my end results - which to me looks very much like the gack imitation mac & cheese that comes in a box.

Vegan/Gluten Free Mac & Cheese

Ingredients:

1 cup Brown Rice Penne or spiral pasta (Trader Joes brand is what I use)
1/2 cup chopped onion
1 clove garlic finely chopped
1 tsp olive oil
1/2 -3/4 cup Brewers yeast flakes
dash of Sriracha sauce
black pepper to taste

Directions:

Bring a pot of water to boil. Add a healthy dose of salt - as the Italians say - until it tastes like sea water. Add the pasta and cook til desired tenderness. Brown rice pasta will become like mush if you over cook it so keep an eye on it as it cooks - usually 8-10 minutes.

While the pasta is cooking, heat a medium a saute' pan over a medium high burner. Add the olive oil and chopped onion. Now turn the heat down to low and let the onion caramelize - this will bring out the sweetness of the onion. Add the chopped garlic and continue to saute' over a low heat for a few more minutes. Make sure to not over cook the onion garlic mixture - the garlic will turn bitter.

In a bowl, add about a 1/2 cup of the hot pasta water, the dash of Sriracha hot sauce, Black pepper and the brewers yeast, whisk in the bowl - it should have a very thick consistency - but not like paste - add more brewers yeast of water as needed. Once the pasta is done, drain it, add the sautéed onions to the sauce mixture and then the pasta. Toss and serve. A variation would be to toss in some steamed broccoli flowerettes.

This is comfort food that is nutritious, and full of flavor.

Bon Appetito

Walnut Sauce for Pasta

I love Pesto made from fresh Basil, Garlic, Olive oil,walnuts and Parmesan cheese. Nothing says summer like Pesto.

But there comes a time of the year when Basil is no longer in season, that would be autumn in the Pacific Northwest. Walnuts are abundant that time of the year and I just love to have pasta - specifically something like Rising Moon's Chantrelle Mushroom Ravioli and of course, there are time I just don't want a red sauce.

That's where this off shoot of Pesto with no basil comes into it's own.

This walnut sauce has a garlicky, earthy flavor that keeps well in the fridge for quite awhile. It's simple to make and is perfect for those nights when you don't want to cook up anything other than a pot of pasta.

Ingredients:

8 oz shelled walnuts, chopped finely
Extra virgin olive oil
1/4 cup Parmesan cheese
Fresh ground Black Pepper
2 cloves garlic

Directions:
Add the walnuts to a food processor along with the garlic black pepper and parmesan cheese. pulse until a rough texture. turn on the food processor on low and begin to drizzile in the olive oil until it becomes a thick paste similar in texture to regular basil pesto or peanut butter.

That's it. Cook up your favorite pasta - preferably a Chantrelle Mushroom Ravioli from Rising Moon. If you don't have the ravioli, Linguine, Fettucini or Pappardelle work just as well.

Bon Appetito

Vegan Ranch Salad Dressing

So I have a weakness for ranch dressing. My problem is all commercially available offerings taste like "gack" and most of the ingredients appear to come from a laboratory - not in nature.

Also, traditional ranch dressing is made with mayonnaise (which has eggs and soybean oil) and buttermilk (again, derived from animals). Non-too healthy from my POV

So I began researching vegan versions but my biggest concern is all of them appear to be made with tofu and/or soy milk - which again, although vegan, are typically made from GMO soybeans and have a high level of plant based estrogens, which have been shown to have some deleterious effects on males.

I came across a recipe recently and decided to run with my creative flair in the kitchen and if you wouldn't know it, this was probably the best tasting ranch dressing I had tasted - vegan or not.

The ingredients are simple, and should be fairly easy to find.

Vegan Ranch Dressing

Ingredients:
1 cup - Plain unsweetened Almond Milk (Blue Diamond Brand is what I use)
1 1/4 cup - Vegan Mayonnaise (I use Wild Wood brand Zesty Garlic Vegan Aioli)
1/2 tsp - Onion Powder
1/2 tsp - Garlic Powder
1 Tblsp - Dried Dill Weed
1 tsp Bragg's Raw Apple Cider Vinegar
1/8 tsp - Stevia
2-3 tblsp Arrowroot Powder
Salt & Black Pepper to taste

Option:
finely minced Shallot/Onion or dehydrated onion flakes - 3 tblsp should do it

Directions

Add the arrowroot powder to a small bowl, whisk in about 1/4 cup of the almond milk. Heat gently in a microwave or small pan to just beginning to thicken. It should take on the consistency of pudding. Remove from heat and let cool in the fridge.

Combine all ingredients into a jar - shake vigorously until blended, put in fridge for at least 30 minutes for all flavors to meld. If too thin in consistency, add a little more mayonnaise to thicken, but not too much. I enjoy a strong flavor in this recipe so I tend to be a little more heavy handed on the herbs and spices - especially the flavor of Dill.

Kids will especially like this on their salads and dipping carrot sticks for a snack. This has become my mainstay in a large Microgreen salad with Spinach, Italian Kale, Carrots, Tomatos, Organic local dill pickles. Lots of additional fresh cracked black pepper and I'm all good for lunch or dinner.

Bon Appetito

Sprouted Lentil Salad - A Super Food

Awhile back I came across a web page describing the use of sporuted grains and legumes as a source of vegetable protein that the body can readily assimilate.

I decided to make this variation on a salad I found online awhile back - but have since lost the URL (If anyone knows of it - please post in a comment)

Sprouted Lentils are a vegan's ideal source for plant based protein - easily digested, nutritious.Made to sit on top of a combination of organic micro greens, raw spinach, raw kale, tomato's, kalmata olives, onion, walnuts with a fresh home made lemon juice, cumin, garlic and olive oil or hemp seed oil salad dressing - its a raw foodies dream come true for dinner


This is a tasty and satisfying meal and the greens provide phyto nutrients that have many helath benefits.

Bon Appetito

Vegan Mexican Rice

To go along with the post on my take of (Non) Refried Beans, the pairing of my take on Mexican Rice is a perfect compliment to a serving of beans to make a complete meal.

I have made this recipe originally with plain white rice, but I feel long grain brown rice adds more substance and requires less to feel satiated - although it requires longer cooking time to get it to a similar consistency to its overly refined white rice counterpart. It has been my experience that brown rice requires a little more liquid and time to cook, but it's worth it from a nutritional standpoint.

The use of canned Organic Chopped Tomato's is the base for this dish. You can even try using fire roasted chopped canned tomato's to add an interesting twist. The addition of Onion, lots of garlic, cumin and either regular or smoked red chili powder and finishing it off with lots of fresh cilantro makes for a dish you'll find very satisfying in flavor and density. The use of brown rice adds fiber and a slight nuttiness that I find doesn't detract from the roots of this simple Mexican inspired dish.

Vegan Mexican Rice

1 Cup Organic Long Grain Brown Rice
1 Can Organic Chopped Tomato's
2-3 cups of filtered water
1 Medium to large Organic Yellow Onion - Chopped
1 tblsp Organic Ground Cumin (I prefer more)
1 tblsp Red Chili Powder (The non-heat version - either regular or smoked)
2-3 cloves finely chopped Garlic
2 tblsp Extra Virgin Olive Oil
1 cup roughly chopped Organic Fresh Cilantro

Directions:

Heat a large semi deep skillet on medium high - add Olive Oil, chopped onion and garlic and saute for a couple of minutes. Add rice, cround cumin and red chili powder, continue to saute for 2 more minutes. Add canned chopped tomato's and2 cups of water - reserving the other cup as needed if rice doesn't fully cook. Reduce heat to medium low - cook covered for 60 minutes. Check periodically to make sure rice doen't dry out - add additional water as needed til rice is no longer crunchy in the center. Once rice is done, at the last minute, stir in the fresh cilantro and let flavors meld for a minute or so.

Serve with my Vegan Non-Refried Beans.

Bon Appetito

Vegan Non-Refried Beans

Mexican food, in my opinion, should be simple, but flavorful. Since becoming mostly vegan, I have issue with using any form of animal based lard - or even vegetable shortening to add flavor. The amount of unhealthy fat is in my opinion, another example of why Americans are overweight. To bypass the unhealthy way of adding flavor using fats, I opt for intense flavor via spices that reflect the regions character, keep the calorie content low and add my own twist just for fun - and FLAVOR!

My recipe looks like the beans are refried, but they are far from it. The idea here is to provide a high quality source of vegetable based protein that has tons of flavor and is low in calories. The addition of garlic, cumin and a small canned chipotle pepper takes the flavor scale up and provides plenty of flavor.

Spread these beans on to a sprouted corn tortilla that has been steamed, add a little raw organic cheese and plenty of salsa and garnish with Cilantro - and you have the perfect Mexican style meal. It also makes a great bean dip served along side tortilla chips.

Vegan Non-Refried Beans

1 - Cup Pinto Beans
3 - Cups filtered Water
3 - Garlic Cloves - Crushed
1 - Tablespoon Ground Cumin
1/2 Chipotle Pepper (Add more or less depending on your desired heat tolerance)
Extra Virgin Olive Oil
Salt to taste

Directions:

Rinse and soak beans for minimum 4 hours, preferably overnight.

Drain beans of soaking water. Place soaked pinto beans a deep pot, add water. Bring to a boil and reduce heat to medium low and cook till very soft.

Scoop beans out of pot with a strainer spoon into a larger food processor, reserving bean liquid if needed. Add crushed garlic, cumin, Chipotle Pepper and a dash of olive oil. Process until smooth. If beans are too thick, add a little of the reserved bean liquid to thin them out.

I prefer my beans smooth in consistency so I process them til they are nice and smooth. Taste to see if salt is needed - add to your preference.

These beans are perfect either by themselves with Mexican Rice, steamed tortillas or as a dip for tortilla chips.

They are low in cost, but high in flavor and nutritional value.

Bon Appetito

My take on Kushary

Having come across this recipe, the ingredients, although good, I felt needed to be taken to a more nutrient rich level.

Yes, I'm mostly vegan, so some ingredients aren't' true to this recipe - instead opting for other more readily available ingredients as well as replacing simple white refined carbs with denser, whole grain carbs. Cooking is all about taking what's already been done and adding one's own unique twist to it - whether it works or not is the joy of discovery in cooking - especially vegetarian cuisine.

I'm a big fan of middle eastern and Mediterranean foods - they bring a wealth of flavor and textures not found in the mainstream American diet. I've also found that since having turned to a 95% vegetarian diet, I actually feel better. Most everyone I speak with looks at me as though I'm crazy, since I was a die hard carnivore until early 2008 when I became quite ill two separate times from eating commercially available meats from a reputable grocery chain where I live.

Ever since then, I've had to learn to rethink what it means to eat to live, not live to eat.

Note: I prefer to cook the rice the night before in a rice cooker, but you can follow this recipe more closely if you desire. I prefer Brown Basmati Rice as it is a little heartier and the flavor closely mimics cooking rice in butter - without the extra fat and calories

Vegan Kushary (My spin on this Mediterranean street food)


2 onions, peeled and sliced into half moons
1/2 cup brown lentils (should yield 1 cup cooked lentils)
6 1/2 cups water
2 Tbsp Earth Balance Margarine
5 Tbsp plus 1/4 cup olive oil
2 cups Brown long-grain or Basmati rice
4 tsp salt
2 cups ditalini pasta (whole grain if possible)
Freshly ground black pepper to taste
1 medium onion, diced
6 garlic cloves, crushed
6 oz tomato paste
2 tsp white wine vinegar
1 1/2 tsp Sriracha

Arrange the onion slices (the 2 onions, sliced into half moons) on some paper towels, sprinkle generously with salt, and leave for 30 mins covered with paper towels to absorb moisture.

In a large skillet, heat 1/4 cup olive oil over medium heat, then cook the diced onion (NOT the sliced half moon pieces) until translucent, about 8 minutes. Add the garlic and cook another 2 mins, stirring constantly so the garlic doesn’t burn.

Mix the tomato paste and 3 cups water and add to the onion. Reduce the heat to low while you simmer the tomato sauce for 20 minutes. Stir in the vinegar, 2 tsp salt, 1 tsp ground black pepper, and Sriracha and cook until denser, about another 5 minutes. Taste and add water if necessary.

Wash the lentils under running water. Put them in a medium-size heavy saucepan, add 1 1/2 cups water and 1 teaspoon of the salt, and bring to a boil. Reduce the heat to low and simmer, partially covered, until the lentils are al dente, anywhere from 20 minutes to 1 hour. You may have to check intermittently and add extra water. Drain and reserve the lentils.

In another large, heavy saucepan with a tight-fitting lid, heat 2 tsp of the Earth Balance Margarine over medium-high heat, then cook the rice for 2 minutes, stirring continuously to coat all the grains, then add 2 cups water and 2 tsp salt. Stir and bring to a boil, then reduce the heat to a simmer and cover while the rice cooks until the water is absorbed, 12 to 15 minutes. Do not lift the lid or stir while the rice cooks.

While the lentils and rice are cooking, prepare the onions. In a large skillet, heat 5 tbsp olive oil over medium-high heat. Add the onion slices and coat with the oil. Continue turning the onions as they turn from white to yellow to brown. Once they turn brown, 10 to 20 minutes, continue to cook until some turn dark brown, another 2 minutes. Remove the skillet from the burner and quickly transfer the onions to a paper towel-lined platter to cool and drain.

Meanwhile, bring a large pot of abundantly salted water to a vigorous boil and add the pasta. Cook until soft and drain well.

To serve, layer, in any order, the rice, pasta and lentils. Cover in sauce to taste. Season with ground pepper and garnish with the caramelized onions.

Cold Buckwheat Noodles with Marinated Tempeh

One of my favorite dishes - especially during hot weather, is to make an Asian inspired cold Buckwheat Soba noodle dish with a Shoyu/Sesame dressing.

My version is really about as simple as it gets. I purchase the buckwheat noodles from Sunrise Asian Market out in South Eugene where they have a great selection of Asian foods. The buckwheat noodles come in a package where they are bundled into serving portions so it's easy to control how much noodles you cook up.

The dressing, although I specify Shoyu, I prefer to use Bragg's Liquid Amino - it's not as salty and has essential amino acids in a form that is easily assimilated by the body - and it tastes very much like Shoyu.

The addition of scallions, shitake mushrooms and marinated Tempeh makes this a light, yet satisfying meal on the ose warmer days of summer when you really don't feel like cooking. The great part is that it doesn't require refridgeration, so it's perfect to take on a picnic.

Ingredients:
1 Bundle - Buckwheat Soba Noodles
1/4 cup of dehydrated Shitake mushrooms or fresh if you have them
2 scallions - roughly chopped on the diagonal
1/2 slab marinated Tempeh - cubed

Dressing:
1/4 cup Bragg's Liquid Amino or Shoyu
1 clove garlic - crushed
1/8 tsp Stevia Powder
1 tblsp Rice Vinegar
dash of Sesame Oil
dash of Sriracha Thai Chili Garlic Sauce

Directions:
Bring a small pot of water to boil - add noodles and cook according to package directions. If you have dried shitake msuhrooms, add them to the water and let them reconstitute while the noodles cook. Drain noodles (and mushrooms) when done and rinse in cold water. Let them drain completey .

While Noodles cook, combine all dressing ingredients in a bowl and whisk together. Cube the uncooked marinated tempeh into 1/2" cubes and roughly chop the scallions.

Place cooked chilled noodles and mushrooms along with scallions into a bowl - add dressing and toss together. Add the tempeh and serve.

Bon Appetito

Marinated Tempeh - Teriyaki style

I got turned on to tempeh via a friend who's been vegan for as long as I've known him.

Tempeh is one of those soy based foods most people don't seem to know much about. Since it's a fermented soy, it is more readily digestible by the body compared to tofu. And it's density gives it a meat like quality and since it absorbs whatever it's marinated or cooked in, it has the wonderful ability to mimic certain types of meat.

My marinated tempeh is interesting in that I have eaten both uncooked and cooked - and found that each was as good as the other - the ingredients are simple and usually available in one's pantry.

Ingredients:

1 package Tempeh - usually two large rectangles
1 cup of Braggs Liquid Amino or Shoyu
2 gloves crushed garlic
1 tblsp Rice Vinegar
1/4 tsp Stevia
nice squirt of Sriracha (if you want a little heat)

Directions:

Cut the Tempeh rectangles in half to create 4 equal sized pieces. Mix all other ingredients in a bowl. Place Tempeh in a Gladware container ot similar shaped container. Pour marinade over tempeh. If tempeh isn't fully immersed, add some water to cover all slices. Cover and refridgerate over night - shuffling the tempeh every so often to make sure all get sufficient immersion in the marinade.

That's it. If you want to make a teriyaki style burger - grill the tempeh on a BBQ or bake in the oven and then serve on a sprouted grain bun or bread. You can also cut up a rectangle cold and add to any number of dishes - including a cold buckwheat soba noodle salad and utilize some of the marinade as salad dressing for the noodle salad.

Bon Appetito

Fettuccine with Olives, Walnuts and Basil

Walked downstairs to figure out what to make for dinner. I didn't want to make a trip to the store just for tonight's meal so I started foraging through my pantry and fridge.

Hmmmm....

Fridge: Sliced Black Pearl Olives, half a lemon, Basil that was turning, a little Parmesan cheese

ok, so far so good.

Pantry: shelled Walnut pieces, Fettuccine, Extra Virgin Olive Oil, garlic cloves.

Could be interesting...

Ingredients:
2 oz dried Fettuccine
1/4 cup sliced black olives
1/4 cup roughly chopped walnuts
3 cloves garlic chopped
a few sprigs of basil chopped finely
1/2 lemon - juice and zest
6 tbsp Extra Virgin Olive oil
1/4 cup Parmesan Cheese
Black pepper to taste


Directions:
Toss the pasta in heavily salted water for the right amount of time - minus 2 minutes. Take off heat and let cook rest of way.

In a heated skillet, add Olive oil. Add garlic - saute' for 1 minute, add lemon zest, cook another minute to infuse olive oil with the lemon flavor from the zest. Add walnuts and olives. Saute' for another minute or two. Remove from heat briefly. Add pasta directly from pot to saute' pan. Add lemon juice. Set back on heat and toss briefly. Add fresh basil and toss again. Cook another minute. Remove from heat, add Parmesan cheese and black pepper. Serve on a plate.

Add a glass of chardonnay or in my case, a 2004 Columbia Crest Merlot - mellow, jammy, yet it didn't over power the delicate flavors of lemon and basil along with the earthy taste of walnuts.

Food should not have to adhere to exact rules. One should be able to experiment for the sheer joy of the adventure of cooking - whatever the outcome.

Bon Appetito

Vegan Complete Protein Drink

One of the hardest things for a vegan is getting sufficient high quality protein in their diet.

Having taken a cue from The Thrive Diet by Brendan Brazier, I created my own version of his Vega Whole Food protein powder. It's pretty straight forward and all components can be readily had from such online nutrition sites as Vitacost.com

This is my usual breakfast after my Ashtanga Yoga practice as it provides sufficient calories and nutrients to stick with me for 3 hours - usually around lunch time.

Ingredients:

1 Scoop Brown Rice Protein Powder (I use Jarrows)
1 Scoop Yellow Pea Protein Powder
1 Scoop Hemp Seed Protein Powder (I use Nutiva)
8 oz Blue Diamond Unsweetened Almond Milk (I prefer the Chocolate Flavor)
6 oz ice cold filtered water
1 tblsp Flax Seed Meal (I use Bob's Red Mill Brand)
1 tsp Maca Magic

Directions:

I purchased a protein shaker cup from one of the local sports nutrition shops. Combine the liquids first into the shaker cup. Add the dry ingredients, place shaker lid on tightly and shake vigorously. Pour into a glass and drink.

Between the three kinds of plant based protein powder and the almond milk - you get a whopping 40 grams of plant based protein with only around 325 calories. The EFA's provided by the hemp seed protein powder and flax seed meal provides sufficient quantities needed for a healthy lifestyle. You can even go so far as to add a whole food liquid vitamin to really pack some additional nutrition into this meal.

All of these ingredients can be purchased from Vitacost.com - the best pricing I have found so far.

Bon Appetito

Hummus - My perfect snack

When someone mentions hummus to me, I both smile and wonder just how good the version they mention truly is. Don't get me wrong, I've tasted some really good versions - but some of the stuff being sold in the grocery stores - even in my local area left me wanting - and then some.

So I decided to research various hummus recipes and concoct my own version.

This resulted in my version of hummus. I start with dried organic chickpeas, add cumin, crushed garlic, organic Tahini, lemon juice and zest and a healthy dose of Sriracha sauce and extra virgin olive oil.

It's a simple recipe, full of flavor and provides vegans with the necessary protein that our bodies need.

Ingredients:

2 cups dried organic chickpeas
1/4 cup Organic Sesame Tahini
4-5 cloves of crushed garlic
1 tblsp Ground Cumin
Juice & Zest of one Lemon
2 tblsp Sriracha Sauce
Extra Virgin Olive Oil to drizzle accordingly

Directions:

Soak Chickpeas overnight in sufficient water to allow them to swell but still remain covered in water - preferably about 3-4 cups of filtered water. Drain water after soaking and place chickpeas in a pot - refilling with 4 cups of fresh water and a pinch of baking soda. Bring to a boil and reduce heat to medium and cook chickpeas covered for 2 hours or until very tender.

Once chickpeas are done cooking, turnoff heat and let them cool in the pot - usually a couple of hours. Once cooled off - but still very warm, scoop cooked chickpeas out of pot with a strainer spoon and place in a food processor sufficient in size to handle the quantity of cooked chickpeas. Add Tahini, crushed garlic, cumin, lemon juice and zest and Sriracha sauce with some salt and process until smooth and creamy. If the consistency is too thick, add a little of the water the chickpeas were cooked in to thin to the desired consistency.

Put in a container and let set for 30 minutes or store in fridge (I prefer my hummus on the colder side)

Hummus is one of those go-to foods for me throughout my day when I'm not sure what I want to eat or I'm not super hungry, but need a little something to take the edge off of wanting to snack.

Bon Appetito