Poached Veggies with Lemon Vinaigrette (GF and V)

I saw a beautiful photo in the new Vegetarian Times magazine.  Lots of yummy veggies and a mound of barley all on a plate with a lemon.  Looked so good.  But when I read the recipe, it turned out to be a cold salad on romaine lettuce.  I live in Iowa and it's February and it's cold.  I need a hot supper.  So I revamped it just a touch and served up a hot dish for my family. 

As you are buying the veggies for this, it does seem like you are buying a lot and you'll never eat them all.  It was a lot, but I steamed the extra veggies the next night on the side with grilled portabellas. Plan accordingly.

When poaching veggies, be sure to have all your food prepped first.  Have your pans ready, your veggies cleaned and cut and your steamer hot.  Have your tongs and spoons ready to go and your vinaigrette whisked up and ready to drizzle. Once you start cooking, it goes very quickly.

Poaching vegetables is easy.  The trick is to start the "tough" ones first, then add in the quicker cooking ones later.  Simply use salted water kept at a slight simmer/boil.  Small bubbles should be around the edges of the pan, but no big bubbles coming from the flat bottom of the pan.  Keep it quick, too, so you don't end up with mush.  You want some texture left in your veggies.  Just soften them a touch, and make sure they are warmed through.  That's it.  Poaching is really fast--2-6 minutes tops even for bigger veggies.

Prep your barley first by cooking it according to the directions on the box.  I cooked mine in some veggie broth with a little thyme.  Nothing fancy. While it sat it's needed 10 minutes, I poached and steamed the veggies.

My list of veggies for the night was fennel (cleaned and quartered), carrots (cleaned and halved lengthwise), zucchini (cut into sticks), asparagus and sugar snap peas.  Served it up on a bed of steamed kale with a scoop of barley to boot.

I poached the fennel first for about 2 minutes.  Added carrots for 2 minutes.  Then added everything except the kale for 2 minutes.  I steamed the kale while the others poached and then served everything on top of it.

My lemon vinaigrette was a simple mix of olive oil, fresh squeezed lemon juice, Dijon mustard, a little sugar, white balsamic vinegar, salt and pepper.  I also sprinkled a little crushed red pepper on mine.

Very simple and fash and healthful and yummy.  Hope you enjoy!!!

Veggie Container

I have a very large container that I use for veggies.  I fill it up one to two times a week and we eat off of it for lunches and supper as our favorite side dish.  My kids love "MUNCHIE LUNCHIES" where we have veggies and popcorn and cut-up fruit to eat with colored toothpicks.  We all sit around the ottoman or the kitchen bar and munch together.  Every time I get this container out, my daycare kids gather up and start digging in.  I use a huge variety of veggies based on what's available, but I always try to keep it colorful.  I also try to mix it up each week so it isn't the same old carrots and celery. And I don't really mind if they fill up on veggies.  It's a great option for all of us.  I put this out as I'm cooking, beside meals, or just set in on the table for snack time with some wheat crackers or peanut butter for dipping.  I also use it if I need a veggie to add to soups or dishes.

Our veggie container is 12" across and 5" deep.  Biggest one I could find.

This week we had grape tomatoes, sugar snap peas, purple cauliflower (orange is fun, too), zucchini strips and baby sweet peppers. I also have a container of cut celery and carrots in addition to this, but I keep those in a small amount of water to keep them from shriveling up. This container plus the carrots and celery will last just under a week.

The comment I hear most from non-vegans is how expensive health food is to feed a hungry family.  Yes, veggies cost money.  But think about what you're getting for the price--better health.  In the long run, NOT paying for a hospital stay, surgery, days off of work, etc. etc. are well worth the price.  And, even though I buy a lot of veggies, my grocery bill is still FAR FAR lower than it's ever been.  When you eat whole-grains and whole-foods and fruits and veggies you stay fuller longer on less food.  I don't mind spending money on veggies (or vegan milks or nuts or fresh fruits or other health food items) because I know the savings I earn in good health.  Some things are worth the cost. 

Using Dried Beans and Recipe for Navy Beans (GF and V)

I found a bag of dried white beans as I was rummaging through the pantry yesterday.  I was actually looking for hidden chocolate that we might have forgotten, but I found beans instead. Sounds disappointing, but turned out to be a really good, comfort food kind of supper.

I could eat beans and rice every day.  I love them. And there are so many varieties. Choose a bean and then pick a type of seasoning.  The same ol' beans and rice turn into a brand new dish.

Back beans--add in Citrus or Mexican seasonings

Red beans--add in Chili, Cajun or BBQ seasoning

White beans--add in Italian seasoning

Mixed beans--go crazy!

If you haven't used dried beans before, I would really recommend giving it a try.  I use canned beans all the time because it's quick and easy.  But dried beans really have a great texture and better flavor.  And you can control the sodium content much better.  Dried beans are cheap and easy.  Give it a try.

I'll give you a few hints and notes on dried beans. Some beans require soaking, others do not.  This is a general idea as to how to cook most any dried bean.  Then use them however you like.  My recipe for Navy Beans and Rice is below.  We had a simple supper of rice and beans (in a bowl) with freshly chopped veggies on the side.

DRIED BEAN NOTES AND HINTS
1.  Dried beans expand by about 2.5 times when cooked.  So 1 cup of dried equals about 2.5 cups cooked.  

2.  Be sure to look through your dried beans and pull out any that look suspicious (way off color or shape) and double check there's no stones or other natural debris in your beans.  Rinse them a few times and look through them before placing in a bowl to soak.

3.  Soaking dried beans overnight helps to eliminate some of that unwanted "gas factor" often experienced with beans.

4.  Place cleaned beans in a large bowl covered with a lot of cold water (use about 3-4 cups of water for every cup of beans).  Place the bowl in the refrigerator overnight (at least--can be left for a couple days if you want).  NOT ALL DRIED BEANS NEED SOAKING.  So just check the bag when you buy them to see if they need it or not.

5.  After soaking, rinse and drain your beans again a few times until the water off of them is clear.

6.  DO NOT ADD SALT until your beans are done cooking.  The salt prevents the beans from soaking up the water and they won't cook as well.  Cook and then season.

7.  Place the beans in a large pot, cover with broth or water and cook on a low boil/simmer for 60-90 minutes or until desired consistency.  Some beans are bigger and require more time, some are smaller and cook faster. I like my beans with a little texture to them, so I go a shorter time.  If you like them softer, cook a little longer.  Just bite into one and see how they are.

8.  Some beans will have a foam on the top of the water while cooking.  Skim it off or it will boil over and make a mess.

9.  Cooked beans freeze well.  Drain and put in baggies making sure to eliminate any extra air.

NAVY BEANS AND RICE
1 lb. dried white beans
6 cups water and/or veggie broth
1 large onion, chopped
3 cloves garlic, minced
1 bay leaf
1-2 teaspoons Italian seasoning
Sea salt and fresh cracked black pepper to taste
Juice from 1/2 lemon
1/2 cup fresh chopped parsley
Crushed red pepper (optional) to taste

Clean, rinse and soak beans overnight as directed on package.  Rinse and drain.  Place beans in large soup pot and cover with water/broth mixture.  Add in onion, garlic, bay leaf and Italian seasoning.  Simmer uncovered about 90 minutes until beans are desired consistency.  Most of the liquid should be absorbed, so the beans and broth will end up the consistency of stew.  If it is thickening too quickly, add in water as needed. Season with salt and pepper to taste.  Squeeze in fresh lemon juice and stir in parsley.  Serve over brown or white rice.   

No-Bake Cocoa Drop Cookies

Not necessarily a healthy choice, but a good sweet treat for a night hanging with friends and kids.  The trick is to buy a good, quality cocoa.  I get mine at a chocolaterie in Ames. Well worth the extra price.  I'm sorry I don't have a photo for this one, but my guests the other night ate them all before I could get one!

NO-BAKE COCOA DROP COOKIES

1 3/4 cups white sugar

1/2 cup soy milk

1/2 cup vegan butter

4 tablespoons unsweetened cocoa powder

1/2 cup peanut butter (crunchy or smooth)

3 cups quick-cooking oats

1 teaspoon vanilla extract

Put sugar, soy milk, vegan butter and cocoa powder in saucepan and bring to boil while stirring constantly.  When it reaches a full boil, let it boil for 90 seconds.  Turn off heat.  Stir in peanut butter, oats and vanilla.  Drop onto wax paper or cookie sheet and let cool completely.

This Week's Meal Plan

We have a very busy week that includes visitors here for 2-3 days, us visiting family and a night of vegan cooking with friends. I needed a meal plan to get through the week with my sanity and to stay half-way organized.

Our vegan cooking night on Saturday is here at my home.  A few ladies and I will get together, drink some wine and learn how to cook some simple vegan meals for weeknights.  We are making tofu (a few different ways), making a Mexican style soup, baking a breakfast option and I'm not sure what else.  I'll make a plan for that a little later today or tomorrow. 

So here is my weekly meal plan.  As always, let me know if you'd like more details as to recipes or planning.  Happy Vegan Cooking!

Date	Breakfast or  Morning Snack	Lunch	Afternoon Snack	Supper	Plan/Notes
Monday, Jan. 23	Maple Brown Sugar Oatmeal (homemade)	Barley Mushroom soup, oranges, veggie dippers	Jelly filled Muffins	Chipotle Seitan Sandwiches, Green Salad	Bake hoagies and buns, Bake muffins
Tuesday, Jan. 24	B: Muffins, fruit S: Cereal snack mix	Goulash, Applesauce and Veggie Dippers	Bagels with Peanut Butter	Sesame Noodles with Tofu and Veggies, Edamame
Wednesday, Jan. 25	B: Oatmeal w/maple syrup or English Muffin S: Smoothies	Tomato Basil Soup and Garlic Bread, Peas and Carrots	Kettle Corn	Black Bean Crispy Burritos, Mexican Rice and Corn
Thursday, Jan. 26	B: Blueberry Pancakes S: Granola Trail Mix	(Restaurant)	Rice Cakes with Peanut Butter	Pizza Subs, Broccoli salad	Prep dough for cinnamon rolls
Friday, Jan. 27	B: Kashi cereal  and/or English Muffin S: Cinnamon Rolls (kids make)	Burritos, Corn, Fruit Salad	Shredded Wheat Snack Bar	(Eat at friends’ house)	Make SW snacks
Saturday, Jan. 28	Apple Waffles (extras for freezer)	Leftovers	Chips and Salsa	VEGAN COOKING NIGHT
Sunday, Jan. 29	Scrambled Tofu Breakfast Burritos for Brunch		Smoothies, Munchies, Popcorn, Veggie Dippers

A New Definition, Updated Opinion on Substitutes, and a Toast

I have so many people ask me about substitutes for meat and dairy. As I've gone through this process my opinion on them has changed.  I like to think I've grown as a vegan (and as a human) during this voyage. 

So when I started my transition to veganism I used a lot of the cheese and meat substitutes.  I tried shredded cheeses, tofu sour cream, seitan, TVP, Fakin' Bacon, etc. etc.  But the longer I eat vegan, the less I use those products.  I think those products are all good products and I enjoyed using them in that time of transition.  I think they helped tremendously in the switch for my family.

Our family still uses Boca Burgers (and Chik'n) and we still have the occasional vegan brat or hot dog (keep them in the freezer to take to friends' homes if needed).  But we eat them far less than we did a year ago.  I have switched out the need for meat with the need for flavor.  Comfort food has taken on a whole different meaning to us.  My family WANTS leek soup or a loaf of fresh baked vegan wheat bread.  They crave fresh fruit.  My kids sit down to watch a movie and they snack on fresh blueberries and almonds instead of chips.  Watching the football game, my hubby grabs a fresh plate of pitas and veggies and olives and mixes up a smoothie to wash it all down. 

Gone (hopefully forever) are the days of potato chips with ranch dip and chicken wings with bleu cheese.  Gone are the summer sausages and the nachos with cheese sauce.  We don't crave these things anymore, so we feel no need to substitute some sort of impostor to replace them.  We crave healthful, real, whole foods.  I start chopping up a big plate of veggies and all of a sudden the family is gathered around munching on them faster than I can chop.

A child asked me the other day, "What do you mean, VEGAN?  What do you eat?"  I needed to explain it in a kid-friendly way, and I wanted to do it in a way that explains how I feel and believe without him feeling like I was criticizing his (or his family's) choices.

For me, being vegan means not eating any animals or products that come from animals.  I try not to eat anything with a mommy.  I'm a mom and it would make me sad if someone ate my baby! (He laughed.)  I also try not to eat things that come out of an animal.  Who do think was the first guy to see something fall out of a chicken's butt and think to himself, "Gee, I wonder what that tastes like?" (He laughed again.)  I just don't believe anymore that animals should be used as a food source for humans.

Instead, I try to eat things that I would find growing on a farm or in nature. Or I try to make a jump to the farm from the ingredients in a product.  I eat fresh fruits and veggies because they look just like they would on the farm. I drink juice because that's fruit that's been squeezed (one jump).  I eat whole-grains because they look mostly like they would from the farm, just cut and dried and maybe ground up (two or three jumps to the farm).  Look at the ingredients in your food.  Read the label.  Can you easily make the jump to the farm?  If so, then that's what I try to eat. 

This definition of MY VEGAN has changed since I started this voyage.  I have done more and more research during this past year and I have talked with more and more folks that are veg-curious.  The reasons are numerous.  As I've listened to so many of you, I've learned more and more about the wide variety of benefits experienced as a vegan. 

If you are one of my regular readers who has not tried the vegan challenge or tried to switch, I would encourage you to think and pray and take a good look in the mirror.  There is obviously some reason why you keep coming back and reading more. There is something deep inside of you that is thinking this is the right choice.  Are you frightened?  Do you have a negative voice (inside or out) that is maybe keeping you from doing more research or talking to someone more?  Do you have someone criticizing this lifestyle in a way that makes you feel like you just aren't comfortable making that first step?  Ask yourself, "What do I have to live for?  WHO do I have to live for?"  Your loved ones deserve to have you around and to have you healthy and participating fully in life.  You deserve a better, happier, more energetic life.  You deserve to feel good, to sleep good, to love good, to look good.  And if you take the time to think and pray and you want to make the first step, please know that there is someone here who supports you and who is willing to help in anyway I can. 

I am so proud of my friends who have made a true effort to try this transition.  I encourage you stick with it and you will continue every day to grow and change and feel the benefits deep inside your body, your mind, and your soul.  Whatever your reasons for trying, just keep trying. 

In conclusion I'd like you to raise your kale smoothies high in the air.  A toast!  A toast to this last year's voyage and a toast to many more years of many more happy and healthy choices. CHEERS!

Tofu "Fish" Sticks or "Fish" Sandwich (Vegan and GF)

Okay, confession time. I don't crave burgers at all anymore, but I do crave those cheap, disgusting fish sandwiches from that place with the golden arches.  I don't know why, but I've always loved those.  Maybe it's from all those Fridays growing up in a Catholic home?  I can't explain it.  I just love it.

I have been a good girl and have avoided the fish sandwich for over a year now. But I saw a commercial for it and it looked kind of good.  So I started searching for the vegan-tweaked version.  I found 3-4 recipes that all used kelp in them to help give the breading a "fishy" flavor.  I didn't have any kelp, so I had to make do with what I had in the pantry--Nori. 

Nori sheets are those green seaweed sheets used in sushi.  My family loves to make veggie sushi rolls and so I always have Nori in the house. You can usually buy it at the larger grocery stores in with other Asian style foods.  If not, feel free to try the kelp.  The Nori gave the breading just a hint of something "from the sea" flavor. It was not overwhelming, but it really did make them taste like fish sticks.

So anyway, I looked up a few recipes and then decided just to wing it with my own recipe. I've had pecan crusted fish before, so I decided to try it with nuts in the batter for flavor.  I used walnuts, but I think you could use pecans or almonds if you like. The final product was good and was pretty similar to a crispy style fish stick that you can purchase from the store.  I cut the tofu into sticks and also into "patties" for sandwiches.  Both cooked up just fine. 

The breading is GF and vegan, baked not fried. This recipe made enough to bread one brick of extra-firm tofu.

TOFU "FISH" STICKS
1/2 c. cornmeal
1/2 c. walnuts (or pecans or almonds)
1 Nori sheet
1 t. paprika
1/2 t. onion powder
1/2 t. garlic powder
1/4 t. dill weed
Salt and Pepper to taste

Combine all these ingredients in food processor and process until nuts are mostly incorporated into the meal. (I liked the crunch of the nuts a little chunkier.)  Place breading on a plate.

1 package extra-firm tofu, drained, pressed and cut into sticks or patties
1/2 c. unsweetened soy milk
olive oil or olive oil spray

Spray a cookie sheet with olive oil.  Dip tofu sticks in soy milk and then in breading and lay on prepared pan. Spray tops of sticks with a little olive oil before cooking.  Bake at 400 degrees for 30 minutes, turning halfway through cook time.  Breading should be golden brown and crispy when done.

Serve with a lemon wedge and vegan tartar sauce (pickle relish stirred together with vegan mayo).