Quick and Easy Tropical Sorbet

The story behind this homemade sorbet is fresh in my memory because:
a) it's short, and
b) it literally just happened twenty minutes ago.

My daughter was coming into the house, after playing outside for a while, and she banged her top lip on the metal door, giving it a little scrape and making it swell up. So, I told her I'd make her something cold to help the swelling go down. I thought I would whip up a smoothie real quick, but my blender was in the dishwasher getting hosed down. However, my food processor was clean and available! So, I swirled together a bunch of stuff that I found in my freezer and fridge and made a sorbet, not certain how it was going to turn out. But you know what? IT WAS DELICIOUS! I thought I'd hop onto the blog and share it with you guys before I forgot what I put in it - it's perfect for a cooling spring and summer pick-me-up. I put the leftover sorbet in popsicle molds. Can't wait to try those too!

This makes a lot, so halve the amounts if you don't want more sorbet than two to four people can eat in one sitting. Also, I'm just kind of memory-eyeballing the amounts here. I did not measure this. I just tossed stuff into the food processor and hoped for the best. It's just how I like to live my life.

1 cup frozen pineapple chunks
1 cup frozen peach slices
1 cup frozen nectarine slices
1 cup frozen strawberries
1 cup frozen mango chunks
1 cup ruby red grapefruit juice
3 tablespoons agave or maple syrup, or more to taste
1/2 - 1 cup non-dairy milk, to taste

• Put everything except the milk into a large (I think mine is a 4-quart) food processor and start spinning on high. Gradually drizzle in the milk, just a few tablespoons at a time, to thin out the mixture to your desired consistency. 
• Serve it up and enjoy!

Red Lentil and Quinoa Slow-Cooker Chili

Heya! It's a been long time, sorry about that. I've been homeschooling my eight-year-old and it takes up a LOT of time. But I'm going to [try real hard to] get better about scheduling blogging time for myself so I can get back into the game. I also haven't been blogging much because I haven't really had the time to get into the kitchen and create new recipes. I've mostly just been cooking out of cookbooks and/or buying ready-made food, which is never as good as fresh, but sometimes your allergies are really awful and you're too tired to pan-fry some friggin' tofu or whatever. But the other day I had a little burst of energy and some ingredients on hand to make this chili from lentils and quinoa and, man it turned out great! So, I definitely wanted to share it with you. Give it a try - it's so easy, it makes a ton, and it's super healthy. Read on for details!

1 yellow onion, diced (save half to use as garnish, if you like)

4 cloves garlic, minced
1 red bell pepper, diced with seeds removed
1/2 cup quinoa, rinsed and drained but uncooked
1 cup split red lentils, uncooked
1 15-ounce can kidney beans, rinsed and drained
1 28-ounce can crushed plum tomatoes
1 package of vegetarian "meat" crumbles (optional, but adds nice texture)
2-4 cups vegetable stock, depending on the consistency you prefer
3 tablespoons tomato paste
.5 to 1 tsp salt, to taste
.5 teaspoon cumin
.5 teaspoon smoked paprika
1 bay leaf (optional but calms the farts, or so they say)
handful cilantro, chopped (optional, for garnish)
hot sauce (optional, for garnish)

• It really could not be simpler. Just toss all of the prepped ingredients into your slow cooker, cook on high for about 4 to 6 hours (or more, if needed). Give it a stir maybe once an hour or so, if you're home to do that. If not, don't sweat it.
• Ladle into serving bowls and top with onion, cilantro and hot sauce. I think some fresh avocado would be nice on this too, but I didn't have any. Boo.
• Enjoy!

Before I go, I want to share some photos with you of my most recent trip to our town's most popular (okay, only) vegan restaurant, Spiral Diner. It's been a while since I've visited, because it's kind of 'spensive, but it was every bit as good as it was when I started going there the first year they opened, which feels like about a million years ago. Check out this grub, y'all.

Nachos Supremo

Hot Potato Grilled Cheese Sandwich
It was basically a smushed baked potato with all the trimmings grilled into a sandwich, and it was amazing!!

S'ketti and Meatballs with Garlic Toast

I bought one of these super cute mugs too!
Is it just my imagination or is that tiny triangle a derivative of the TriForce?
(Only fellow nerds will know what I'm talking about.)

C.H.U.D. C.H.I.L.I.

Why, yes, that is an edible C.H.U.D., complete with carrot claws and olive eyes. Is it too terrifying to eat, or too cute? I'll let you decide.

Happy MoFo, everyone! Let's get this month-long party started! 
The theme I'm working with is 80's horror films. And what better film to start with than C.H.U.D.?

I grew up in Waco, TX, and the only place to rent movies was at a place called Flicks, which was in a tiny converted house wedged between the Piggly Wiggly and a full-service gas station. I was a frequent Flicks customer. My PawPaw drove me there every Friday and Saturday and I would easily watch between 4 to 6 horror films every weekend. There really wasn't much to do in Waco, TX, in the 80s before you were old enough to drive. My grandparents weren't too savvy about the movie titles, and they never ventured into Flicks themselves, so they didn't have a clue what I was watching. Seriously, I saw The Exorcist (alone!) at ten years old. And The Texas Chainsaw Massacre. And The Amityville Horror. And on and on and on... Am I scarred for life? Maybe, but the point is this: My middle-aged brain is now full of mildly useless trivia and quotes from all the horror movies I watched as a kid. And now I'm going to parlay that knowledge into fun recipes for the purpose of Vegan MoFo 2014. Woo Haw!

C.H.U.D. (1984)

C.H.U.D. - if you didn't already know - stands for Cannibalistic Humanoid Underground Dwellers. The movie is terrible, but a lot of fun to watch. This one is particularly special to me because it is the only horror film I ever watched with my grandparents in the room. I was horrified the entire time it played, but MeeMaw and PawPaw chuckled in the background and chatted with each other, probably just bored and wishing they were playing dominoes or something.

I really want to get my hands on the C.H.U.D. DVD because, apparently, there is a fantastic commentary track that is "better that MST3K" (according to a reviewer on the movie's IMDB page). Being a huge fan of MST3K, I need to find out if this is true. I suspect it might be, as Daniel Stern is one of the commentators and that guy is hilarious.

So, anyway, on to my first MoFo creation, C.H.U.D. C.H.I.L.I!

I topped my C.H.U.D. C.H.I.L.I. with sliced and browned
Tofurky Italian Sausages and fresh pico de gallo.

1 cup vegetable broth, or more as needed
Half a white or yellow onion, diced
4 cloves garlic, crushed and minced
1 red bell pepper, diced (can sub green if you're broke)
2 large carrots, peeled and chopped
1 large zucchini, peeled and chopped (don't peel if it's organic)
1 jalapeno, seeded and minced
1 28-ounce can pinto beans, drained and rinsed
1 15-ounce can black beans, drained and rinsed
1 28-ounce can diced tomatoes
1 6-ounce can tomato paste 
1/2 teaspoon chili powder
1 teaspoon cumin
1 teaspoon dried oregano
Pinch of cayenne pepper
Salt and pepper, to taste
1 bunch fresh cilantro, coarsely chopped

• In a large pot, get your vegetable broth cooking over medium-high heat. Once it's pretty toasty, toss in your onion, garlic and carrots. Saute them in the broth until they begin to soften. This only takes a few minutes. Don't let your veggies turn to mush.
• Add the zucchini, bell pepper, jalapeno and spices. Cook for a couple of minutes. Add more broth if needed, just to keep things from sticking.
• Throw in your beans, diced tomatoes and tomato paste. Cover and cook for about half an hour on medium-low heat, stirring occasionally. Dribble in some extra broth to get it to the texture you like. Some folks like thick chili, some like it runny. 
• When it's about ten minutes from being ready, toss in your cilantro. I like to give the cilantro just enough time to flavor the chili, but not overcook it so that it stays bright green and beautiful.
• Keep tasting and tweaking every now and then. You might want more spices or more beans. This chili is very forgiving. Just get it to the point that it tastes fantastic to YOU.
• I like to top my chili with sliced and browned sausages (Tofurkey's Italian Sausages are only $2.99 at Trader Joe's right now!) and fresh pico de gallo. You can also try some vegan sour cream or vegan cheese! Vegan queso is delicious on this too.
• Enjoy, and don't get too close to any steamy manholes.

I Can Finally Eat Basil. Life is Good.

Look at those lovely, waxy leaves. They smell and taste as good as they look!

I have been waiting patiently for weeks and weeks to eat the fresh basil I planted in my garden. The crazy-deliciousness of fresh basil is just beyond compare. I've been regularly sniffing the leaves (I admit, I am a chronic leaf sniffer), my mouth watering, just hankerin' for the time I could snip off a few and put them on something - anything - edible, to throw it's flavor profile right out of the ballpark. Normally, my thoughts might hint toward spaghetti or whatever is saucy and of the Italian variety. But it's already blistering hot here in North Texas, so I'm trying to use the oven as little as possible.

Instead, I found some gorgeous tomatoes at Aldi, for super cheap. Big flavorful fatties in a four-pack, for a buck and some change. So, I sliced them up, spritzed them with a generous helping of balsamic vinegar, put a fresh basil leaf on each one, then topped them with a slice of cucumber and some black pepper. They were AMAZING! Light and full of the fresh flavors of summer. I am planning to serve these at every dinner party I throw from now until the end of time. Give it a try!

P.S. If you're not already growing your own basil, it's not too late!
Here's a great website with all the info you need to get growing.
http://www.growing-basil.org/

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"Plant-Powered 15" Black Bean Soup

The most popular post, of all time, on this blog is the one where I lauded Dreena Burton's fantastic chocolate chip cookies from her cookbook Vive le Vegan! It's the most pinned of all the recipes on this site, and it's the most searched for. And all I can say is... "Thank you, Dreena Burton, for bringing these fantastic cookies into our lives!"

Not only is Dreena a lovely health-conscious mom, and the perfect example of a glowing-from-within vegan, but she's also friendly and sweet. And she has graciously offered to allow me to reprint one of the recipes from her latest cookbook titled Plant-Powered 15.

Plant-Powered 15 is an ebook that features 15 gluten-free, oil-free, and totally-vegan recipes.

"These recipes were selected with a few criteria in mind. To give you recipes that will delight your taste buds, that are not too time consuming or difficult to make, and that are chocked with whole-foods goodness! Yes, these recipes feature whole-foods ingredients: whole grains, whole-grain flours, beans, nuts, seeds, vegetables, natural sweeteners, and no oil. They range from breakfast and baked goods to sauces, soups, burgers, and even a few sweet treats!" 
-- Dreena Burton, Plant-Powered 15

Dreena generously allowed me a peek at the cookbook, and let me tell you, it looks amazing!

Here is a list of the 15 mouth-watering recipes featured in the ebook:
Almond Zen Granola
Pumpkin Seed and Chocolate Chip Oatmeal Breakfast Bars
Creamy House Dressing
Green Goddess Dressing
Orange-Miso Dressing
Wonder Spread 
Black Bean Soup with Sweet Potatoes 
Presto Pistachio Pasta
“SweetBalls” 
Umami Sun-Dried Tomato and Almond Burgers 
Sneaky Chickpea Burgers 
Mac-nificent! 
Coconut Pillows 
Sticky Almond Blondies 
Peanut Butter Munchy Squares 

Ever since I watched the The Engine 2 Kitchen Rescue, I've been toying around with all of my staple recipes, experimenting with removing as much added oil as possible while keeping a delectable flavor and texture. Thank you, Dreena, for giving me a leg up on going oil-free with this fabulous cookbook!

BLACK BEAN SOUP WITH SWEET POTATOES

"'This soup has an irresistible quality, the flavors are deep and earthy with some sweetness from the potatoes. Don't let the number of ingredients intimidate you - they build layers of flavor, but this soup is not at all difficult to make!'

• 1 - 2 tablespoons water
• 1 1/2 - 1 3/4 cups chopped onion (one large onion)
• 1 1/2 cups combination of chopped red and green peppers
• 1 1/4 teaspoon sea salt
• Freshly ground black pepper, to taste (generous is good)
• 2 teaspoons cumin seeds
• 2 teaspoons dried oregano leaves
• 1/4 teaspoon allspice (rounded)
• 1/4 teaspoon (or less/more, to taste) red pepper flakes
• 4 medium - large cloves garlic, minced or grated
• 4 1/2 - 5 cups black beans (reserve 1 cup; this is three 14 or 15 ounce cans)
• 3 cups water
• 2 tablespoons tomato paste
• 1 tablespoon balsamic vinegar
• 2 tablespoons freshly squeezed lime juice
• 1/2 - 1 teaspoon pure maple syrup
• 1 bay leaf
• 1 1/2 cups cubed (in small chunks, about 1/2") yellow sweet potato (or can substitute white potato)
• Chopped cilantro for serving
• Extra lime wedges for serving
• Chopped avocado tossed with lemon juice and dash of salt, for serving

In a large pot over medium-high heat, add water, onions, red and green peppers, salt and pepper, cumin seeds, oregano, allspice, and red pepper flakes. Let cook for 5-7 minutes until onions and peppers start to soften. Add garlic. Cover, reduce heat to medium, and let cook another few minutes to soften garlic - if sticking/burning, add another splash of water. After a few minutes of cooking, add 3 1/2 cups beans (reserving one cup of beans), water, tomato paste, vinegar, lime juice, and maple syrup (start with 1/2 tsp). Using an immersion blender, puree soup until fairly smooth. Increase heat to bring to boil, add bay leaf and diced sweet potatoes, then once at boil reduce and let simmer for 20-30 minutes. Add remaining cup of black beans and extra maple syrup if desired (taste test). Stir through, let simmer for another few minutes, then serve, topping with cilantro if desired and with lime wedges. Also delicious to top soup with some chopped seasoned avocado or a simple guacamole.  Serves 4-5 as main course.

Sweet Potato Tip: Sometimes I have leftover sweet potato home fries that have been seasoned with just sea salt. If so, I take a recipe and chopping shortcut and simply add these to my soup during the last 5-10 minutes of cooking, just to heat through.

Recipe from 'Plant-Powered 15' by Dreena Burton. For more recipes and information, visit www.plantpoweredkitchen.com. Photo credit: Nicole Axworthy."

WIN A COPY OF PLANT-POWERED 15!

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Never Pay For Vegetable Broth Again!

A gallon jug of vegetable broth made from scraps previously destined for the compost bin.

I tell ya, if I'd ever had even a teeny clue how easy it is to make vegetable broth at home, I would never - NEVER - have paid a dime for the stuff at the grocery store. Plus, now that I see how simple it is, and how little it costs (just the price of water from my tap, and the gas I use on the stovetop), I know I've been getting royally ripped off all these years!

Seriously, never buy vegetable broth at the grocery store again. If you do, you might as well bend over and put a "welcome" sign on your butt, because the store is going to be "puttin' it to ya good," if you know what I mean... and I think you do...

First, you just start collecting your veggie scraps in a bowl in the freezer. I don't even keep a lid on mine. I just leave an open bowl in there and, every time I peel a carrot, or cut the tip off a green onion, or clip off cilantro and kale stems, I just chuck my scraps into the bowl in the freezer. When it starts looking kind of full,  I take it to the next level.

Dump the scraps into a large stock pot and cover with water. There are no exact measurements in this process, just make sure they are covered. Don't put in too much water, though, or your broth will be thin and flavorless.

Next, you bring it to a boil, give it a good stir just to make sure everything's mingling well, then cover and simmer on medium-low heat for at least an hour.

Allow the broth to cool completely before straining. Once it's cool enough to handle, use a fine mesh strainer like this one...



... to pour the broth through, catching the vegetables and dumping them to another bowl (destined for your compost bin) as they overfill the strainer.

You can store your broth in the fridge for several weeks. Or, better yet, freeze the broth in ice cube trays! You will never run out of the stuff, unless you stop eating or cooking with vegetables. And that would be a tragedy all on it's own...
Enjoy!

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Easy Bean Salad

I've been looking for recipes with lots and lots of protein lately because, as always, I am struggling with flagging energy. Lack of energy (regardless of what I eat, it seems) is my biggest health complaint, and has been for about the past two years. I know I need to lose weight and exercise more - it's no mystery. But finding the energy to exercise more is kind of a problem! Ya know, it's just a big downward spiral... But I'll get there, I swear!!

So, Katherine from Plant-Based Health (who has become my unwitting health guru) recommended I eat beans for breakfast to get the protein boost that I once got from eating eggs in the morning. I haven't tried it yet - tomorrow with be the first time - but I'm really interested to see how I feel after I eat this beautiful and colorful, high protein salad first thing in the morning!
This is a recipe from The Cancer Survivor's Guide: Foods That Help You Fight Back, the book that is used to accompany the nutrition classes taught by The Cancer Project. If you don't already have this book, get it! It's chock full of great information about cancer prevention through diet. And it's the perfect book to help convince a non-believer!

I cut and pasted the recipe directly from the Cancer Project's recipe page, but I found the recipe as-is to be very bland. So, just between you and me, I added a half a bunch of coarsely chopped fresh cilantro, as well as some paprika, garlic powder, Black Gomasio, and lime juice. Enjoy!

1/2 cup low-fat or fat-free Italian salad dressing
1 15-ounce can kidney beans, drained and rinsed
1 15-ounce can pinto beans, drained and rinsed
1 15-ounce can black-eyed peas, drained and rinsed
1 10-ounce package frozen lima beans
1 cup frozen corn, thawed completely
1 large red bell pepper, seeded and diced
1/2 medium red onion, diced
1 teaspoon salt, or to taste
1 teaspoon black pepper, or to taste

• Toss all ingredients together. Serve cold or at room temperature.
• Place leftover bean salad in a covered dish and store in the refrigerator for up to three days.
• Makes 10 servings.

NUTRITION INFO (per serving):

Calories: 183 / Fat: 3g (Saturate Fat: 0.5g, 14.6% Calories from Fat) / Cholesterol: 0mg / Protein: 9.9g / Total Carbohydrates: 31g (Sugar: 2.9g, Fiber: 8g) / Sodium: 539mg / Calcium: 43mg / Iron: 2.7mg / Vitamin C: 36.7mg / Beta Carotene: 311mcg / Vitamin E: 0.8mg

21-Day Weight Loss Kickstart

The Get Healthy, Go Vegan Cookbook

Dr. Neal Barnard's Program for Reversing Diabetes

A Big Fat Bowl of Comfort

Today has just been one of those crappy, ho-hum days where my sick, grumpy daughter is puking on everything in sight and the best thing on TV is Satan's School for Girls, starring Shannon Doherty (which, I'll admit, I am watching with perverse fascination). My cat's are whining. My kid is whining. Now I'm whining... I finally decided "enough is enough!" So, I set out to make some good old-fashioned comfort food. Sadly, my larder is pretty bare, but after a little digging I managed to piece together a delicious, and very nutritious, chili. And I'm happy to say that it turned out great! I'm working on my second helping as I type. Try it out - it's seriously good for what ails ya. Now it's time to go make some cupcakes and take a nap...

1 14-ounce package Ground Beef-style Gimme Lean, cubed
2 tablespoons oil
1 25-ounce can garbanzo beans, drained
1 15-ounce can kidney beans, drained and rinsed
2 kidney bean cans of water
1 28-ounce can diced tomatoes, drained
1 8-ounce can tomato sauce
1 vegetable bullion cube (no MSG)
1/4 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon paprika
1/2 teaspoon chili powder
Pinch of cayenne pepper

• In a cast-iron or non-stick skillet, heat the oil over medium, then gently brown the Gimme Lean on all sides. No need to be methodical with this, just keep tossing it all around with a spatula until all pieces are nice and brown and slightly crispy on the outside.
• In a large pot, place all remaining ingredients. Stir well and heat to boiling. 
• Reduce heat to medium-low. Add Gimme Lean, stir well, then cover. 
• Allow to simmer for about 20 minutes.
• Makes 8 servings.

NUTRITION INFO (per serving):

Calories: 244.9 / Total Fat: 5.2g (Saturated Fat: 0.8g, Polyunsaturated Fat: 1.6g, Monounsaturated Fat: 2.3g) / Cholesterol: 0mg / Sodium: 855.3 / Potassium: 250.8mg / Total Carbohydrates: 35.8g (Dietary Fiber: 10.4g, Sugar: 3.9g) / Protein: 14.4g

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Banana Bread Bundt Cake

If you need a quick and easy cake for a holiday party, this is the one to make! I've slightly "healthified" this version by replacing the butter with applesauce and lowering the amount of sugar, but you can substitute vegan butter for the applesauce and add an extra half a cup of sugar to the recipe to make it more decadent. You can also top it with lemon zest, sugared walnuts, or grated cinnamon for some extra zing.
Oh, and if you don't have a bundt cake pan, don't worry - you can just use two standard loaf pans.

CAKE
1 1/2 cups organic white sugar
1 cup unsweetened applesauce
4 tablespoons flaxmeal
1/4 cup water
6 overripe bananas, mashed
2 teaspoons aluminum-free baking soda
3 cups organic all-purpose flour (you can sub whole wheat pastry flour)
1/2 teaspoon salt
2 teaspoons vanilla extract
1 teaspoon ground ginger
1 teaspoon ground cinnamon

• Preheat oven to 350 degrees and lightly oil or spray a standard bundt cake pan, or two loaf pans, with baking spray.
• Mix the flaxmeal and water together in a small bowl. Stir with a fork or small whisk until well mixed. Set aside.
• Beat bananas, applesauce, sugar, and vanilla together in a large bowl until very well mixed. Add the flaxmeal mixture (this is your egg replacer) and mix until incorporated.
• Sift the flour, soda, salt, cinnamon, and ginger together directly into your batter bowl. Just let it sit on top of the wet mixture until you're ready to mix.
• Gently stir or beat all ingredients until just-mixed. Do not overmix. 
• Pour into prepared pan(s) and bake for about an hour. Test with a toothpick at 50 minutes and watch closely from there. 
• Allow the cake to cool for a half hour before turning out onto a plate. Then allow it to cool completely before applying the glaze.

GLAZE
1 1/2 cups organic powdered sugar, sifted
1 tablespoon vegan butter, melted and lightly cooled
2 tablespoons soy creamer

• Whisk all ingredients together in a bowl until a smooth glaze is formed. For thinner glaze, use more milk (added one teaspoon at a time). For thicker glaze, use less.
• Pour slowly around the top of cooled cake, or drizzle onto cake using a wooden spoon.
• Makes 16 servings.
• Enjoy!

NUTRITION INFO (per serving):

Calories: 252.1 / Total Fat: 1g (Saturated Fat: 0.3g, Polyunsaturated Fat: 0.3g, Monounsaturated Fat: 0.2g) / Cholesterol: 0mg / Sodium: 238.5mg / Potassium: 220.3mg / Total Carbohydrates: 59.2g (Dietary Fiber: 2.1g, Sugar: 37.2g) / Protein: 2.7g

Vegan Holiday Kitchen

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Quick & Easy Vegan Celebrations

Wacky Chocolate Cake

 

You guys know I struggle with weight issues. In fact, I almost named this blog, "The Chunky Vegan," but then I chose not to because I thought I might someday not be chunky anymore. *fingers crossed* Hopefully someday the "bankrupt" moniker will also not apply. *fingers double crossed*
Anyway, I recently snagged a copy of Neal Barnard's new book 21-Day Weight Loss Kickstart. It's chock full of great information for losing weight, and all of the recipes are 100% vegan! Since I am forever craving chocolate and sugar, the first recipe I turned to was this easy chocolate cake. It's honestly not the greatest cake I have ever baked, but the advantage was that it was really easy to throw together, it's low in fat and calories, and it tastes great with fresh coffee or a tall, cold glass of vanilla soymilk.
The recipe is specifically just for the cake. The topping is all mine. I threw together a simple glaze with about a cup of sifted powdered sugar, a couple of tablespoons of sifted powdered cocoa, and enough soymilk to make it juicy (just a few teaspoons will do - add the milk one teaspoon at a time until you get the consistency you want) and topped that with some slivered almonds, which I had to painstakingly pick off one by one because my three-year-old daughter did NOT want them on the cake.

WACKY CHOCOLATE CAKE

Recipe from Alka Chandna

Makes 9 3x3" pieces.

"Here is a delightful version of legendary Wacky Cake, which is said to have its origins in World War II rationing, when milk and eggs were hard to come by. At the time, the cake was lower in fat and cholesterol, not by choice but by necessity. Today, those characteristics are virtues.

1 1/2 cups unbleached pastry flour

3/4 cup sugar

1/2 teaspoon salt

1 1/2 teaspoons baking soda

3 tablespoons cocoa powder

2 teaspoons vanilla extract

5 teaspoons unsweetened applesauce

1 tablespoon vinegar

1 cup cold water

Instructions: Preheat the oven to 350 degrees F. Combine the flour, sugar, salt, baking soda, and cocoa powder in a bowl; stir with a fork until mixed. In a separate bowl, whisk the vanilla, applesauce, vinegar, and water. Pour the mixed wet ingredients into the dry ingredients. Stir with a fork until well mixed. Pour into a 9x9" baking dish and bake for 30 minutes, until toothpick inserted in the center comes out clean."

NUTRITION INFO (per serving):

Calories: 171 / Total Fat: 2g / Total Carbohydrates: 36g (Dietary Fiber: 1g, Sugar: 18g) / Sodium: 343mg / Protein: 2g

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Fruity Yogurt Freezer Pops

I'm going to be experimenting with freezer pops and ice cream quite a bit over the summer because my daughter constantly asks for both. I sometimes get lucky and find Rice Dream or Almond Bites (her favorite!) at the salvage grocery store, but I cannot afford either at the regular grocery. So, for those times that I'm not so lucky, I need a quick fix to replace her daily question, "How 'bout some ice cream, Momma?"

This is my first attempt, and I think it turned out pretty nicely, but I really want to try something with chocolate, and maybe some tofu in it, so I can dose her with extra protein while she snacks.

10 large strawberries
1/2 cup orange juice
1 banana
1 6-ounce cup vanilla or strawberry yogurt (soy yogurt is fine)
1/2 teaspoon vanilla extract
1/4 cup agave nectar

• Whirl all ingredients in a blender until smooth and creamy. 
• Pour into preferred freezer pop vehicle. If you have nothing available, an ice tray with plastic baby spoons or straws works great.
• Allow to freeze overnight. 
• Makes about 6 servings, dependent on the type of pops you're using.
• Enjoy! 

NUTRITIONAL INFO (per serving):

Calories: 100.6 / Total Fat: 0.6g (Saturated Fat: 0.3g, Polyunsaturated Fat: 0.1g, Monounsaturated Fat: 0.1g) / Cholesterol: 1.7mg / Sodium: 24.1mg / Potassium: 167.6mg / Total Carbohydrates: 22.2g (Dietary Fiber: 1.2g, Sugar: 19.1g) / Protein: 2.0g

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Tovolo Yellow Groovy Pop Molds

Tovolo Green Shooting Star Pop Molds

Quinoa Tabbouleh Salad

This is my newest addiction. It is so good! I have always loved tabbouleh salad, even long before my health journey began. A plate full of falafel, tabbouleh, and dolmas was, and still is, one of my very favorite meals. So, when my husband and I decided to try gluten-free for a while, I assumed that I would have no choice but to give up my good friend, tabbouleh. But, now I don't have to! I found a delicious substitute for the bulgur wheat - quinoa! It tastes wonderful, and adds a lot of extra nutritional value toward your daily protein goal.
And, hey, remember all that fresh mint I told you about in my garden? Well, I have fresh Italian parsley growing out there too. So, badda bing. Scrumptious tabbouleh is mine once again! Give it a try.

1 cup uncooked quinoa
2 cups water
4 green onions, chopped
1 tomato, diced
1/2 large cucumber, diced
1/4 cup loosely packed fresh mint, finely minced
1/8 cup fresh parsley, finely minced
3 tablespoons olive oil
1/4 cup lemon juice, or less (to taste - I like a lot!)
1 teaspoon garlic powder
Freshly cracked black pepper, to taste

• Bring water to a boil in a medium saucepan. Add quinoa and stir. Cover and reduce heat. Allow quinoa to simmer on medium-low heat until all water is cooked off, about 20 minutes. Stir occasionally. Be careful not to burn your quinoa. Allow to cool.
• Place cooled quinoa into a large bowl (preferably something with an airtight lid).
• Add all remaining ingredients and gently stir until very well-mixed. Cover and refrigerate for at least an hour.
• Stir again before serving.
• Can be stored, covered, in the refrigerator for two or three days. But it's best on the first day, when the veggies are still fresh and crisp!
• Makes about 6 servings.
• Enjoy! 

NUTRITION INFO (per serving):

Calories: 192.6 / Total Fat: 8.8g (Saturated Fat: 0.9g, Polyunsaturated Fat: 0.6g, Monounsaturated Fat: 5.0g) / Cholesterol: 0g / Sodium: 6.8mg / Potassium: 97.1mg / Total Carbohydrates: 24.6g (Dietary Fiber: 3.7g, Sugars: 2.1g) / Protein: 4.7g / Iron: 18.3%

 

The Mediterranean Vegan Kitchen

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Vegetarian Times Cooks Mediterranean

Creamy Split Pea Soup

I took this photo at dusk, so the soup looks yellowish-brown. But, trust me folks, it's green. Like, "exorcist green." And it's delicious!
If you like, you could mince some veggie bacon and saute it with the onions at the beginning to add more of an authentic flavor, but I prefer to throw a three-inch piece of kombu in my soup water instead of the sauteed veggie bacon. If you have access to kombu (it's not very expensive, but can be hard to find - check the Asian aisle) I highly recommend it for all of your beans. It makes beans mucho flavorful, and it cuts down on the farts. Win win!

1 white or yellow onion, finely diced
1/4 cup fresh oregano leaves, minced
1 tablespoon olive oil
8 cups water
1 16-ounce bag split peas
2 large carrots, peeled and finely diced
1 cup unsweetened soy milk, or whole milk
5 sun-dried tomato halves, finely diced or minced
A few shakes of sesame oil
1 tablespoon paprika
2 tablespoons low-sodium soy sauce (gluten-free, if preferred)
2 tablespoons lemon juice
Dash of chili powder
Pinch of cayenne
Salt and pepper, to taste
Sprinkle parmesan or nutritional yeast on top (optional)

• In a large pot, heat oil over medium heat. Add the onions and oregano. Saute gently until onions are soft and translucent.
• Add water, split peas, and all spices. Stir well and bring to a boil. Stir again, reduce heat to medium-low, cover and allow to simmer for half an hour, stirring occasionally.
• Add carrots, sun-dried tomatoes, and milk. Stir well, and allow to simmer another 15 or 20 minutes, until carrots, tomatoes, and peas are soft.
• Use an immersion hand-blender to whip the soup until it's nice and creamy. Do a taste test to see if you need to add any more spices or cook a little while longer.
• Serve with a generous sprinkle of parmesan or nutritional yeast on top.
• Makes about 8 servings.
• Enjoy!

NUTRITIONAL INFO
(per serving - calculated w/soy milk, no garnish)

Calories: 115.2 / Total Fat: 2.9g (Saturated Fat: 0.4g, Polyunsaturated Fat: 0.5g, Monounsaturated Fat: 1.4g) / Cholesterol: 0.0mg / Sodium: 180.2mg / Potassium: 298.2mg / Total Carbohydrates: 16.8g (Dietary Fiber: 6.2g, Sugar: 3.4g) / Protein: 6.4g / Iron: 9.9%

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