VEGAN CUBAN BLACK BEANS (SLOW-COOKER)

VEGAN CUBAN BLACK BEANS
2 c. dried black beans, cleaned and sorted
1 white onion, chopped
1 green pepper, chopped
2 t. cumin
Salt and pepper to taste
1 Bay leaf
2 T. tomato paste
6 c. veggie broth
2 T. lime juice or red wine vinegar

Stir all together in crockpot and cook on high 4-6 hours.  Remove bay leaf.  Serve over brown rice or corn bread.

Vegan Green Pasta

VEGAN GREEN PASTA
Cook pasta according to directions:
1/2 box gemelli or rotini pasta (wheat or rice)

Steam veggies to crisp-tender:
1 head fresh broccoli, cut into florets
1/2 pound fresh green beans, cleaned and snapped
1 bunch fresh asparagus, cleaned and cut into 2" lengths

Stir all together with:
1/2 c. pesto sauce (my recipe is on the March 8, 2011 blog or use your favorite)
2 c. frozen peas, thawed and slightly warmed

Top with:
Toasted chopped almonds or pine nuts
Chopped cold tomatoes

Vegan Sweet Potato and Chickpea Curry

This dish is probably not your traditional curry dish, but you have to remember I'm just a small town girl in the middle of Iowa.  It is slightly sweet and warm and a great comfort food.  I even have a couple day care kids who eat it up.  You can always add in more flavor or heat to make it how you like.  This version is MILD.  I made it for the kids, so I kept it simple.  I also use the coconut milk that you find with other drinkable milks (and not the fatty stuff in the can).  I'm sure the canned stuff is much tastier and thicker, so use it if you prefer, but the drinkable milk works fine with far less fat.

SWEET POTATO AND CHICKPEA CURRY
(serve over rice)

2 cloves garlic, minced
1 white onion, chopped
1 sweet potato, peeled and cubed
4-5 small red potatoes, cubed
2 cans (or 2 1/2 cups) chickpeas (garbanzo beans), drained and rinsed
1/2 head cauliflower, cut into florets
2 c. frozen peas, thawed
3 T. curry powder
2-3 cups coconut milk (enough to cover potatoes)
juice from 1/2 lemon
salt to taste

In a large fry pan, soften the onion and garlic (do not brown) in a small amount of olive oil or broth.  Add in sweet potatoes, potatoes, chickpeas, curry powder and cook another 3-4 minutes. 

Stir in coconut milk and cook until  potato is tender.  Stir frequently.  Add in the cauliflower and cook another 3-4 minutes.  Then stir in lemon juice, peas and salt.  Cover and cook just until peas are warmed and cauliflower is crisp-tender.

Vegan Refried Beans

These refried beans are not really fried at all, but they are pretty darn close to what you get at your favorite Mexican restaurant (minus the queso on top).  My family loves this recipe and eats it up like crazy.  We use these beans in burritoes, tacos, on pizza, as chip dip, or just as a side or even main dish. 

Mix these beans about half and half with the Not-cho Cheese dip for a really good bean dip with chips.  Or mix them with TVP reconstituted and mixed with taco seasoning for a great filler in your burritos, nachos, taquitos, tacos, etc.  Or layer them with tortillas and Not-cho Cheese and TVP taco "meat" for a casserole.  There are so many possibilities for these beans. I like mine on the plate covered in chopped tomato, green onion, black olives and jalapenos on top. Then I just eat it with a chip or tortilla (corn or flour) or some fry bread.

These beans freeze very well, so feel free to make a big batch and then portion it out for the freezer.  

I have made these in the crock pot and on the stove top and both methods work just fine.  The trick is to SAVE the liquid and add it in after the beans cool so you get your desired consistency.  They do tend to dry up a bit, so I've even saved the liquid for the next day when I knew I was going to use the leftovers.  This recipe uses almost all of this liquid, but still drain some off and add it back slowly to get to the texture that you prefer.  Also, I like mine a little chunky and not completely blended.  Again, that's up to you and your personal preference.

I originally got this idea from my friend, Kim, and a post she had on her Facebook page.  I really don't know the original recipe or creator.  But mine is different enough I think it's okay to post it as my own. 

You will never buy canned refried beans again.  This recipe is that good. 

(Sorry I don't have a picture today, but I'll add one next time I make a batch.)

REFRIED BEANS
1 1/2 white onions, diced small
4  cups dried pinto beans, cleaned and checked
1/2 - 1 fresh jalapeno (depending on how much heat you prefer), diced small
1 small can green chilies
1 t. salt
1 t. freshly ground black pepper
3 t. cumin
6 c. veggie broth
4 c. water

Add all ingredients to large stock pot or large crock pot.
In a stock pot (soup pot), bring to a boil.  Cover and turn down the heat to low.  Let simmer about 3 hours.
In a crock pot, add all ingredients and cook on high for 8 hours.

Once cooked, remove most of the liquid but keep it handy.  Use a potato masher or a hand blender to mash the beans adding back in the reserved liquid as needed to reach your desired consistency.  (Keep in mind that these beans will get drier as they sit.)

Smoothies

I've been making an effort to cut back on COFFEE these days.  I have tried numerous times to cut caffeine.  I gave up soda pop (or whatever you call it) about 13 years ago and only drink it occasionally (usually with some sort of alcohol in it).  But coffee has been a love of mine since middle school and I have a hard time giving that up.

I am inspired by my son's swim coach.  He gave up coffee about a month ago and seems to be doing very well.  So I asked him HOW he did it without the headaches and withdrawal symptoms that turn me into a monster who is angry and grumpy and ready to strike at any given moment.  He said he's started JUICING.  Well, I don't have a juicer anymore, so I had to go for the next best thing.

SMOOTHIES!! 

Now, those of you that know me well also know that I am pretty good with a blender.  But most of things I create in my blender are not health foods.  And they certainly aren't appropriate for breakfast or for feeding the kids.  (I do love me some tequila!!)  But I was pleasantly surprised to discover that my blender worked just fine without alcohol.  Who knew???

I've started making more and more smoothies for me and my family.  When we first started, they were fruit blends with apple juice and/or soy milk and/or yogurt.  But now that we are used to them I can add more and more ingredients and change it up to make it more like a meal replacement.

I add a lot of veggies to mine.  I also add flax seed.  These things change the texture and flavor, so if you are new to it take it slow.  I prefer to use frozen fruit instead of fruit and ice cubes because I don't like it watered down from the ice.  I buy big bags of frozen fruit at my local grocery store or big box store and keep them in my deep freeze.  All fruits are good--any berries, peaches, pears, pineapple, coconut, etc.  And really most fresh veggies are good, too.  I've used kale, spinach, carrots, cucumber, zucchini and even broccoli (on the coach's recommendation).  Some of the greens make a smoothie look more like you are drinking tar, but the color is unimportant.  What's important is getting those fruits and veggies into your system. 

I don't add any sugar or sweeteners, but I do add cinnamon or vanilla sometimes.  If I'm making smoothies for my kids and daycare kids I sometimes add a couple prunes, raisins or other dried fruit just because they make it really sweet. Just a couple does the trick. 

There are a million trillion gazillion smoothie recipes on the web (yes, I counted), so I'm not going to add one of my own.  Mostly it depends on what your blender can handle.  I've found that it works best if I do 1/2-2/3 of the blender full of fruit and veggies and then add in about 2 cups of liquid (juice or soy milk).  If you like it creamier, add in some soy yogurt or soy coffee creamer (flavors are good).  Blend it for a minute or two (not just a quick blend).  Start SIMPLE--one or two fruits--and then add in a little something to experiment.  If there is a veggie you really don't like, try it this way.  the sweetness from the fruit really overpowers the vegetableness (yes, that's a word).  Use plain juices like apple or orange to begin, then you can try others if you like.

My son's favorite--strawberry, peach and kiwi with juice (no creaminess).
My daughter's favorite--blueberry, strawberry, banana with soy milk and/or yogurt.
My favorite is spinach, carrots, blueberries and frozen peaches.  Add in flax seeds and cinnamon. Juice, no creamy.
My hubby likes coconut versions--either with dried coconut or make with coconut milk. 
I also enjoy pineapple, banana and coconut made with coconut milk and spiced rum (just a little--but not while I'm working, I swear) served up with a wedge of fresh pineapple on the side.

Really, the possibilities are endless.  Have fun experimenting!!
Happy smoothies!!!

VEGAN BEEF STEW (with a GF note)

You wanted comfort food, I'm giving you comfort food.  What's better than a big pot of beef stew on a yucky, rainy day?

This recipe is a veganized and slightly tweaked version of my Aunt Barb's Gone-All-Day Stew.  I used to make it with venison and leave it in the oven or crock pot all day.  And, no disrespect to Aunt Barb, but I like this version better!  My family ate it up and one of my daycare girls said it was, "Yum Yummy Yummy."  Aunt Barb's version calls for mushrooms and no green beans.  I made mine with beans because that's what I had in the pantry.  I would have added mushrooms if I had some, but I didn't.  Basically, just add in the veggies that make YOU happy.  I used baby red potatoes and left the skins on because that's what I like. You can use whatever potatoes you prefer, peeled or not.

I wasn't sure about using the Gardein Homestyle Beefless Tips (I'm not overly impressed with too many of the meat substitutes) but I was pleasantly surprised how well they worked in this recipe.  Of course, you could leave them out and have veggie stew.  The Gardein added a little kick and definitely satisfied that meat texture and craving, though.

GF NOTE:  Please note that Gardein products are NOT Gluten-Free.  If you make this stew without it, use cornstarch or rice flour to thicken it instead of flour.  I would also add in a few extra veggies and bump up the seasoning a little more if not adding in the Gardein.  Season it to your tastes.  Sometimes a little bouillon is all it takes.

I would rank this recipe as a medium on the cooking difficulty scale, because it takes some work and a few extra steps and makes some dishes.  It also has a lot of ingredients for prep work.  I recommend making a huge batch and freezing it off in serving sizes.  Cook once, eat many times.  It is definitely worth the effort.

BEEF (BEEFLESS) STEW in Three Easy Steps

STEP 1: VEGGIES
small amount of broth or oil to soften veggies
3 ribs celery, diced
1 large onion, diced
1 (14.5 oz) can diced tomatoes
1/2 c. cooking wine (or your favorite wine--red or white--that isn't too sweet)
3 large carrots, cut into 1/2" chunks
2 pounds small red potatoes (or 4 large potatoes), cut into 1/2" chunks
1 can (or 1/2 pound fresh) green beans
8 c. veggie broth and/or water (I used 4 c. broth and 2 c. water to cut the sodium a bit)
1 T. Italian seasoning
1 bay leaf
1 t. freshly ground black pepper (or more to taste)

In a large soup pot, soften the onions, celery and carrots in broth/oil, but do not brown.  Add in remaining ingredients and bring to a boil.  Turn heat down, cover and cook over low heat for 30 minutes. Remove bay leaf.

STEP 2: BEEFLESS TIPS
2 bags Gardein Homestyle Beefless Tips (found with frozen foods), thawed
1/4 c. flour
3 T. olive oil

Coat thawed Beefless tips with flour and brown them in a small amount of olive oil (about 5 minutes).  Set aside.

STEP 3: THICKEN AND FINISH
1/4 c. flour
1 cup water

Mix flour and water in a small bowl until no lumps remain.  Bring stew to a low boil and slowly pour in the flour mixture while stirring.  Boil and stir for 2 minutes.  If not thick enough for your liking, repeat this process. Be sure to let the stew boil for at least 2 minutes each time to cook the flour before checking for proper thickness.  (If too thick, simply add in a little broth to thin it.)

Stir beefless tips into thickened stew and let warm about 5 minutes before serving. 

Serve with crusty French or Italian Bread and coleslaw or green salad on the side.

Comfort Food Junkies?!?

I am totally shocked to announce that TATOR TOT CASSEROLE has gotten the most number of views from you folks of any post--by far!  I'm shocked because I thought most people were turned off by this big pan of mush, but I guess I don't know my crowd very well.

Are you really all a bunch of comfort food junkies?  Are you big TVP fans?  Or are you just particular to the tots? 

I have this vision of you walking around with tots in your side zipper pocket like Napoleon Dynamite.  "Are you gonna eat your tots?"

Well, you spoke and I just want you to know that I listened.  More comfort food recipes coming soon.  Let me know if you have requests and I'll see what I can do to accomodate your cravings.   Also, I'm hoping to have a special Cinco de Mayo post up this weekend for all you celebrating with something more than tequilas and cervezas. 

Hey, thanks for reading!