Tag Archives: go meatless

The Perfect Vegetarian Holiday Meal

This menu us perfect for any

Ok so this is a questions we get often as to what we, as vegetarians/vegans eat on this two major feast days. The quick answer might be everything but the meat…but that leaves some people confused. So here is a rundown on some of the choices we have made over the past 30 years or so.

vegetarian holiday meals

Stuffed pumpkin/butternut/squash…stuffed with a mix of mushrooms, rice, nuts, tomatoes and garlic.

 

Mushroom/spinach strudel with filo dough which is not hard to work with at all!

 

A 16 layer lasagna…..many layers of different  roasted veggies.

 

Mushroom Wellington in flaky pastry.

 

Sides include :

  • Family faves such as Hasselback potatoes
  • Maple syrup roasted Brussel sprouts
  • Garlic mashed potatoes
  • A fresh salad including homegrown microgreens and fruit.

We are not really big on desserts (who needs that after a big meal) but we have one traditional South African dessert we “must” always make which is Melktert…(Milk custard made with English custard powder).

And possibly some chocolate dessert.

What are some of your favorite traditional vegetarian/vegan dishes?

Roasted vegetable and chickpea bowls

I LOVE PAINLESS ONE DISH COOKING!!!sweet-potatoes-742283_960_720
sheet pan roasted vegetable and chickpea bowls  

Prep Time: 20 mins

Cook Time: 40 mins   

Yield: 4

INGREDIENTS

  • 1 medium sweet potato, peeled and small diced
  • 1 red bell pepper, diced
  • 2-3 cups small broccoli florets
  • 1/2 large red onion, roughly chopped
  • 1 (15 oz) can chickpeas, rinsed and drained
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ground cumin
  • 2 cups cooked quinoa or your favorite grain
  • Optional toppings: tahini, lemon wedges, fresh parsley

INSTRUCTIONS

  1. Pre-heat oven to 400 degrees F.  
  2. Place all vegetables and chickpeas onto your sheet pan and drizzle with olive oil, salt, pepper, curry powder, paprika, and cumin.
  3. Roast vegetables until sweet potato is tender and other vegetables are browned and caramelized, 35-45 minutes—- stirring once or twice
  4. My new favorite seasoning is “everything but the bagel” and I use that often in place of the curry powder, paprika and cumin.   
  5. I ALSO DO A FRIDGE CLEAN OUT WITH ALL THE VEGGIES I CAN LAY MY HANDS ON AND BLACK BEANS (RINSED) WITH TACO SEASONING
  6. This meal is open to so many interpretations…so go for it!!

Vegetarian Cassoulet

This recipe is from SMITTEN KITCHEN

A hearty fall dish

Serves 4-6

Ingredients from Vegetarian Cassoulet:

  • 3 medium leeks (white and pale green parts only)
  • 4 medium carrots, halved lengthwise and cut into 1-inch-wide pieces
  • 3 celery ribs, cut into 1-inch-wide pieces
  • 4 garlic cloves, chopped
  • 1/4 cup olive oil
  • 4 thyme sprigs
  • 2 parsley sprigs
  • 1 Turkish or 1/2 California bay leaf
  • 3 cans cannellini beans
  • 1 can diced tomatoes, with their juice
  • 3 tablespoons tomato paste
  • 1 quart stock

For garlic crumbs:

  • 4 cups coarse fresh bread crumbs from a baguette
  • 1/3 cup olive oil
  • 1 tablespoon chopped garlic
  • 1/4 cup chopped parsley

Directions:

Halve leeks lengthwise and cut crosswise into 1/2-inch pieces, then wash well and pat dry.

Cook leeks, carrots, celery, and garlic in oil with herb sprigs, bay leaf, cloves, and 1/2 teaspoon each of salt and pepper in a large heavy pot over medium heat, stirring occasionally, until softened and golden, about 15 minutes. Stir in beans, tomatoes, tomato paste, then stock, and simmer, partially covered, stirring occasionally, until carrots are tender but not falling apart, about 30 minutes.

Make garlic crumbs while cassoulet simmers:
Preheat oven to 350°F with rack in middle.

Toss bread crumbs with oil, garlic, and 1/4 teaspoon each of salt and pepper in a bowl until well coated. Spread in a baking pan and toast in oven, stirring once halfway through, until crisp and golden, 12 to 15 minutes. Cool crumbs in pan, then return to bowl and stir in parsley.

Finish the Vegetarian cassoulet:

Discard herb sprigs and bay leaf. Mash some of beans in pot with a potato masher or back of a spoon to thicken broth. Season with salt and pepper. Just before serving, sprinkle with garlic crumbs.

 

VEGETARIAN CAULIFLOWER LASAGNA

VEGETARIAN CAULIFLOWER LASAGNAVEGETARIAN CAULIFLOWER LASAGNA

Cauliflower is the star in this healthy lasagna, appearing in two roles-once when it’s blended into the ricotta cheese filling for texture, and a second time when it’s roasted and used in place of the traditional meatballs or sausage…

Ingredients   [ For 7 to 8 people ]    [   Preparation time : 22 minute  –  Cooking time : 35 minutes  ]

  • 8 cups cauliflower florets (from 1 head cauliflower; about 2 1/2 lbs)
  • 2 Tbsp olive oil, plus more for coating the lasagna noodles
  • Kosher salt
  • 1 (28-oz) can no-salt-added whole plum tomatoes
  • 5 cloves garlic, 4 sliced and 1 chopped
  • 1 large red bell pepper, diced
  • 2 Tbsp tomato paste
  • 1 cup fresh basil leaves
  • 8 oz whole-wheat lasagna noodles (about 10 noodles)
  • 1 cup part-skim ricotta
  • 1 large egg
  • 1 cup shredded part-skim mozzarella
  • ¼ cup grated Parmesan
  • 2 Tbsp fresh flat-leaf parsley leaves, chopped

Preparation Method

  1. Preheat the oven to 425ºF.
  2. Toss the cauliflower in a bowl with 1 tablespoon of the olive oil and 1/2 teaspoon salt.
  3. Spread the florets in an even layer on a baking sheet and roast, tossing once, until tender and golden brown in spots, 30 to 35 minutes. Cool slightly.
  4. Put the tomatoes in a medium bowl and use your hands to crush them.
  5. Rinse the can with 1 1/2 cups water and add it to the bowl of tomatoes.
  6. Heat the remaining tablespoon of oil with 4 cloves sliced garlic and 1/2 teaspoon salt in a small Dutch oven over medium heat until the garlic begins to sizzle and becomes aromatic about 2 minutes.
  7. Add the bell pepper and cook, stirring, until soft, about 8 minutes.
  8. Add the tomato paste and stir to incorporate, about 30 seconds.
  9. Add the crushed tomatoes with their juice and 4 large leaves of basil.
  10. Bring to a boil, reduce the heat and simmer, stirring occasionally, until the sauce is thickened, about 40 minutes.
  11. You should have about 3 3/4 cups of sauce.
  12. Meanwhile, bring a large pot of water to a boil. Drop the lasagna noodles one at a time into the pot.
  13. Cook according to the package directions until al dente. Drain the noodles in a colander.
  14. Add 1 to 2 teaspoons oil to the noodles, tossing to coat to prevent them from sticking, and drape over the side of a large bowl.
  15. Combine the ricotta, egg, 1 1/2 cups of the roasted cauliflower and 1 chopped clove garlic in a food processor and pulse until evenly pureed.
  16. Tear the remaining basil into small pieces, add to the food processor and pulse 3 to 4 more times to chop the basil finely, but not puree.
  17. Transfer the mixture to a medium bowl.
  18. Assemble the lasagna: Spread a thin layer of sauce (around 1/4 cup) on the bottom of a 9-by-13-inch baking dish.
  19. Lay 4 of the noodles on the bottom, without overlapping, cutting to fit, if necessary.
  20. Spread with half of the cauliflower-ricotta mixture, followed by half of the roasted cauliflower, one-third of the tomato sauce, one-third of the mozzarella and one-third of the Parmesan. Loosely fit 3 more noodles on top of the cheese without overlapping.
  21. Spread with the remaining cauliflower-ricotta mixture, followed by the remaining roasted cauliflower, one-third more of the tomato sauce, one-third more of the mozzarella and one-third more of the Parmesan.
  22. Top with the remaining 4 lasagna noodles, cutting just to fit.
  23. Then add the remaining tomato sauce, mozzarella and Parmesan.
  24. Cover with foil and bake until bubbly and hot, about 20 minutes.
  25. Remove the foil and cook until the cheese begins to brown, about 10 minutes more.
  26. Allow to rest for 10 minutes so the lasagna will cut more easily. Garnish with the parsley.

Marinated Slow Roasted Onions

Marinated Slow Roasted Onionsmarinated onions

Serves 8

Marinade:

  • 1 cup water
  • 1 cup red wine vinegar
  • 2 tbsp brown sugar
  • 1 tsp fresh rosemary chopped
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper
  • pinch red pepper flakes optional
  • 4 large white or yellow onions (See Note 1)
  • 4 tbsp butter
  • 1 tsp fresh rosemary chopped
  1. Blend marinade ingredients in small bowl and pour into a baking dish that will hold all 8 onion halves. I use 8×8″ baking pan or round 12″ baking stone (pictured) depending on size of onion.
  2. Trim the end of onions and cut horizontal (leaving skin on) and place wide side down in marinade. Marinate overnight covered in refrigerator.
  3. Preheat oven to 400°F. Flip the onions over in the marinade, and lay on the flat bottom of each side. Top each onion with 1/2 tablespoon of butter and remaining teaspoon of rosemary.
  4. Roast in oven for 1 hour or until golden brown, basting once or twice during roasting. Remove from heat, spoon reduced sauce over and sprinkle with parsley or more fresh chopped rosemary. Remove from skins and serve.

Recipe Notes

  1. Trims ends off onions, slice in half horizontally, keeping the skin on to hold shape and protect the outside as it later roasts.

Onion Patties (an alternative to onion rings)

FORGET ONION RINGS!!! TRY THESE ONION PATTIESonion patties

3/4 cup flour                                     1 tablespoon sugar

1 tablespoon cornmeal                     2 teaspoons baking powder

2 teaspoons salt                                3/4 cup milk

2 1/2 cups chopped onions (about 2 small onions)

oil for frying

In a large bowl, mix all dry ingredients, then add milk and stir. This will give you a thick batter.    Add onions and mix until well blended.

Heat 1/2 inch oil in skillet over medium high heat. Drop batter by tablespoons into the hot oil.     Flatten with the back of a spatula, then brown on both sides until crispy, golden brown.   Drain on paper towel, sprinkle salt to taste.

Pro Tip: You can make these even more craveworthy by adding in :1/4 cup green pepper, 1/4 cup cooked mushroom, or sprinkle cheddar on top after you’ve finished cooking. So. Delicious.

Greek Quinoa Salad

Another great SUMMER Salad!Greek Quinoa Salad

  • 1 cup of quinoa, rinsed
  • 2 cups vegetable broth
  • 1 cup fresh spinach, chopped
  • 1/2 tomato, seeded and chopped
  • 1 lemon, zested
  • 1/2 cup olives (I used a green/black mix)
  • 1/4 cup parsley, chopped fine
  • 2 ounces low fat feta
  • 1 T olive oil
  • 1 T balsamic vinegar
  • 2 cloves garlic, minced
  1. Place vegetable broth and quinoa in a large stock pot. Bring to a boil. Boil uncovered for 10 minutes. Remove from heat and drain in a fine metal colander.
  2. Rinse pot and bring two inches of water to a boil. Place quinoa in the metal colander over the water. Cover and steam for 10 minutes.
  3. While quinoa is steaming, combine chopped spinach, tomato and lemon zest in a small boil.
  4. When quinoa is cooked, drain the water. Rinse the pot and return the quinoa to it. Add the spinach mixture and cover. Allow to sit covered for 5 minutes or until spinach wilts.
  5. Add parsley and feta.
  6. In a small bowl, combine 1 T olive oil, 1 T balsamic vinegar and garlic. Toss with salad

Where do vegans get their protein?

So as a Vegan/Vegetarian we get this questions all the time…where do you get your protein??…. so here we go… By Lauren Venosta

Vegans don’t consume any products that come from an animal-based source. All macronutrients like protein, vegan protein carbohydrates, and fat are only consumed through plant-based sources—which can make it challenging to get enough protein.

A common question many vegans are asked is, “How do you get enough protein?” Contrary to popular belief, it is possible to get adequate amounts of protein on a vegan diet.

The  important thing to note about plant-based protein sources is that they are more bioavailable to the body. This means that the amino acids (which make up the proteins) are more easily broken down and absorbed by the body. Remember, you aren’t only what you eat, but you are what you absorb! If your body can’t absorb the protein you’re eating, it is useless.

If you’re a vegan or are interested in following a plant-based diet, these foods pack a plant-based protein punch!

  1. Spirulina     Spirulina is a blue-green algae that contains the essential amino acidsrequired for protein assimilation. It’s rich in chlorophyll, which you can see by the dark green color. 8.05 g of protein per 2 tablespoons
  1. Lentils    These edible pulses are a powerhouse of protein, fiber, and iron. Lentils are an easy way to get plant-based protein because they are easily digested and are a versatile ingredient. 17.86 g of protein per cup of cooked lentils
  1. Pea Protein   Green peas contain adequate levels of protein in their raw form (9 g per 1/4 cup), and pea protein is a popular alternative to the whey protein or egg-white protein that are commonly used in protein powders. 21 g of protein per 1/4 cup
  1. Chickpeas Chickpeas, also known as garbanzo beans, are meaty and filling. 14.53 g of protein per cup of cooked chickpeas
  1. Nutritional Yeast   Nutritional yeast, a food additive grown on molasses and treated to be “inactive” (as compared to “active” baking yeast), is known for adding a “cheesy” flavor to many dairy-free recipes. The flavor is amazing, but its nutrient profile is even better! It’s loaded with amino acids and B vitamins. Amino acids are essential for protein synthesis and B vitamins help covert the food you eat into useable fuel for the body. 8 g of protein per 1/4 cup
  1. Quinoa   Did you know that quinoa is a seed? Although it mimics a grain-based texture and cooks similar to rice, it is 100 percent seed. And that means it has more protein than many grains! 8.14 g of protein per 1 cup of cooked quinoa
  1. Almonds  A study showedthat eating 1.5 ounces of almonds per day can lower your cholesterol, keep your heart healthy, and even reduce belly fat!  15.12 g of protein per 1/2 cup
  1. Chia Seeds   In addition to their protein benefit, chia seeds are loaded with so much fiber they can actually absorb 10 to 12 times their size in water. This allows them to create a gel-like consistency and expand in your stomach, which keeps you fuller longer and improves digestive health.  8.91 g of protein per 1/4 cup
  1. Pumpkin Seeds    Pumpkin seeds are not only protein rich, but rich in magnesium as well. Magnesium is helpful for regulating blood sugar levelsso eating pumpkin seeds is helpful for reducing your risk of type 2 diabetes.  9.75 g of protein per 1/4 cup
  1. Steel-Cut Oats  Oats contain not only protein, but also fiber and iron. It’s important to purchase steel-cut oats, as they are higher in protein than processed oats. Steel-cut oats take longer to cook and have a more dense texture..14 g protein in 1/2 cup

There are plenty of vegan foods that contain protein. The important thing to remember when eating a vegan diet is to consume a wide-variety of different foods and colors. This will ensure you are getting all the necessary macronutrients (like protein) that are needed to sustain your body. Kick that lack-of-protein fear to the curb, because there is an abundance of bioavailable protein\ in plant-based foods.

GRILLED SUMMER VEGETABLES WITH CHICKPEAS

Another great Summer recipe. Visit the Grand Ledge Farmer’s Market for all your summer vegetables!

Serves 4 to 6

Ingredientsgrilled vegeables

  • 2 tablespoons extra virgin olive oil, plus more for oiling the grill
  • 1 each red and yellow bell pepper, cored, seeded and quartered
  • 1 small red onion, cut into thick rings
  • 2 zucchini, thickly sliced lengthwise
  • 2 yellow squash, thickly sliced lengthwise
  • 2 cloves garlic, chopped
  • 2 tablespoons red wine vinegar
  • 2 tablespoons chopped basil
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • Salt and pepper to taste
  • 1/2 cup grated Parmesan cheese

Directions

  • Oil grill grates, then preheat grill to medium high heat.
  • Working in batches, grill peppers, onions, zucchini and squash, flipping once, until just charred in parts and tender, 6 to 8 minutes total
  • Transfer to a large platter as done.
  • Set aside to let cool before cutting into bite-size pieces.
  • In a large bowl, combine grilled vegetables, garlic, vinegar, oil, basil, chickpeas, salt and pepper.
  • Garnish with Parmesan and serve immediately or cover and chill until ready to serve.

Texas Caviar Recipe

Summer time is time to enjoy salads!texas cavier

Ingredients:

  • 1 cup sugar ( I use agave nectar and a little less than that)
  • 1/2 cup olive oil
  • 3/4 cup white cider vinegar
  • 1 green pepper, chopped
  • 1 yellow pepper, chopped
  • 1 orange pepper, chopped
  • 1 red pepper, chopped
  • 1 red onion diced or a bunch of green onions sliced
  • 1 can corn (drained)
  • 1 can each black eyed peas  and black beans(rinsed and drained)

Mix well and enjoy.

Note from Dr C:  this is to me a basic recipe…I throw in whatever beans I like, I have added edamame/Chickpeas/kidney beans.  Also celery and shredded carrots have found their way into this mix and it keeps for a week in the fridge (if you are lucky).