Monday, April 01, 2019

Air Fried, Waterless Green Beans and Seitan

I put, in this order, a little onion and garlic, frozen green beans, and seitan into a large Saladmaster stock pan. I cooked waterlessly - i.e., I covered the pan and heated it on medium high until the vapor release started jiggling, then I reduced the heat to low till the jiggle stopped. I let it cook for about 10 minutes.

Then, I mixed in bread crumbs, nutritional yeast, and lemon pepper. I put it in my Cuisinart air fryer and "fried" (with no oil) at 350°F for 5 minutes.

In my Instant Pot cooker, I also cooked acorn squash and Japanese sweet potato (13 minutes under pressure). I served the main course, along with the squash and sweet potato, plus some tomato slices.
Results

Pending

Ideas for the future

Pending

Labels: , , , , , ,

Thursday, March 28, 2019

Waterless Cabbage and Black-Eyed Peas (No Added Fat)

I made a waterless dish tonight. I put, in this order, onion, garlic, black-eyed peas, chopped (1/4" cubes) Japanese sweet potato, and cabbage into a large Saladmaster stock pan. I cooked waterlessly - i.e., I covered the pan and heated it on medium high until the vapor release started jiggling, then I reduced the heat to low till the jiggle stopped. I let it cook for about 20 minutes. I mixed in lemon juice, salt, lemon pepper, cumin, and turmeric.
Results

Pending

Ideas for the future

Pending

Labels: , , , , ,

Friday, March 22, 2019

Waterless Seitan, Brussels Sprout, and Cauliflower with Mixed Wild and Brown Rices and Avocado Salad

Labels: , , , , , ,

Friday, March 15, 2019

Anasazi Beans with Roasted Cauliflower, Bhutanese Red Rice (No Added Fat)

I enjoy roasting cauliflower and decided to try it with a bean main dish. One day I'll try a bean-roasted cauliflower soup. Here is what I did today.


Ingredients
  • 1 1/2 cups Anasazi beans, soaked overnight in ample water
  • 3 cups water
  • 2 leaves kale, roughly hand-torn into approx. 3/4" pieces
  • 2 cloves garlic, finely (1/8") minced
  • 1/2 t ginger, finely (1/8") minced
  • 1/2 t jalapeno pepper, cut into 1/4" pieces
  • 1/2 head (I actually used frozen and estimate it was about equivalent to a half head) cauliflower florets
  • 1T coconut aminos (or soy sauce or tamari)
  • 3 scallions cut into 3/8" lengths
  • 1/4 t turmeric
  • 1t garlic powder
  • 1/2 t salt
  • 1/2 t lemon pepper
  • 1 t oregano
  • 3T nutritional yeast
  • 2T Meyer (or other lemon) lemon juice
Process
  1. I drained and then rinsed the beans and put them in my Instant Pot pressure cooker with twice as much water, and cooked for 15m.
  2. After the cooking was done, I waited a few minutes and gently released pressure, then added the kale, 1/2 the garlic, ginger, and jalapeno and cooked for another 2 minutes
  3. While the beans were cooking, I got my cauliflower roasting. I mixed the frozen cauliflower with the coconut aminos and the other 1/2 of the garlic, then oven roasted at 400°F for 15m.
  4. When the beans and cauliflower were both done, I mixed them together, along with the scallion, spices, and lemon juice
I also made Bhutanese red rice by briefly cooking, stirring, in a pan with a little onion and ginger, but no oil or anything else. I then added twice as much water and a few pinches of salt, then brought to a boil. I reduced the heat and simmered for 40m, covered.
Results

Pending

Ideas for the future

Pending

Labels: , , , ,

Thursday, February 07, 2019

Roasted Cauliflower with Green Lentil Penne, Bagel Half with Miyoko's Roadhouse Cheddar and Marinara (Almost No Added Fat)

I was very pleased with the roasted cauliflower soup that I made about a month ago, and have been thinking of roasting cauliflower and doing something with it. Yesterday, I found cauliflower heads at a great price in sale (under $2) at Weaver Street Market, so took advantage and bought a head.

As I did when I made the soup, I was going to roast the florets at 400°F via convection baking for 15m, after first mixing in coconut aminos garlic sauce. I'm not sure why, but the cauliflower was nicely roasted after 12m, so I stopped at that point.

As with much of my cooking, I often improvise as I'm cooking. My original thought was to make a roasted cauliflower side dish or maybe puree roasted cauliflower and make a sauce (I'll do that sometime!). But when thinking of a protein to serve it with, I didn't have time to make beans but remembered that I had some lentil pasta (Tolerant Foods brand green lentil penne). It's a great product that has one ingredient - organic green lentil flour.

Each 3.5 ounce serving of the pasta has 25g of protein, 11g of fiber, and 2g of fat. 11g of fiber! In Food for Life classes, we recommend that adults eat 40g of fiber a day - one serving of this pasta, even with no vegetables or anything else, gets you a quarter of the way there!

I served the pasta, then put the cauliflower on top. I roasted some sesame seeds in a cast iron pan and sprinkled those on. I also served a bagel half with a smear of Miyoko's vegan "cheese" (9g of fat per ounce, but I used at most 1/4 or 1/5 ounce per serving) plus marinara. It was delicious!

Results

Dinner was good. My daughter didn't like the penne as much as my wife and I did, and the pasta was rather sticky.

Ideas for the future

I love the nutrition of the pasta. I should make this pasta in dishes where it could shine, with an appropriate sauce or maybe as part of a caponata dish. I'd like to experiment with more roasted cauliflower dishes. Kalamata olives would go well with roasted cauliflower.

Labels: , ,

Monday, February 04, 2019

Shredded Cabbage and Seitan (No Added Fat)

I had some finely shredded cabbage left from this weekend's Food for Life class and decided to make a waterless dish. I  put garlic, ginger, broccoli stalk cubes, onion, seitan, the cabbage, Roma tomato cubes, dried oregano, salt, and black pepper into a large Saladmaster stock pan. I cooked waterlessly - i.e., I covered the pan and heated it on medium high until the vapor release started jiggling, then I reduced the heat to low till the jiggle stopped. I let it cook for about 20 minutes.

I served with some freshly chopped cilantro. I also served Madagascar Pink rice, as well as heirloom tomato slices.

Results

Wow, we all enjoyed dinner. Frankly, I was a little concerned when the dish was underway as the batch of seitan that I had purchased wasn't as tasty as I had hoped. But the flavor combination was excellent and it didn't need any additional spices.

Ideas for the future

I love the results of waterless cooking and should more regularly cook this way. I don't cook with cabbage that often and should also do more of that.

Labels: , , ,

Monday, January 28, 2019

Collard - Vegetable Rollups (No Added Fat)

I came home and got to work almost immediately making dinner. I had purchased collard greens several days earlier and wanted to use them; I thought of the idea of collard rollups and found a recipe that suggested blanching the collard leaves and then filling; I may try this interesting recipe with coconut curry sometime.

I didn't have time to cook beans so used a 13.4 ounce box of kidney beans and a bit of canellini beans that I had on hand. I cooked waterlessly (i.e., I covered the pan and heated it on medium high until the vapor release started jiggling, then I reduced the heat to low till the jiggle stopped for about 20 minutes) the beans along with a clove of chopped garlic, along with other chopped vegetables (a green onion, broccoli including stem, and about a half dozen olives), plus 1/4 t salt, 2T nutritional yeast, and 1/4 cup marinara.

I blanched the intact collard leaves one at a time by putting each leaf in a pan with about an inch of boiling water for 15 seconds a side, then setting aside. Once cool, I removed the thickest part of the spine, added the bean-vegetable filling, and rolled.

Results

Pending

Ideas for the future

Pending

Labels: , , ,

Thursday, January 10, 2019

Creamy "Cheese" Cauliflower Soup (Almost No Added Fat)

Recently we stopped by Living Kitchen, a very nice vegan and (subject to ingredient availability) organic restaurant, and had a tasty thick cauliflower soup. I picked up a head of cauliflower today and decided to try making a similar soup. I had made a cauliflower soup back in February 2011 that was good but I wanted to better it.

I found a roasted cauliflower soup recipe from a very nice site by a woman named Jessica and it looked great. The key ideas were to roast cauliflower, coated in a little olive oil and along with garlic cloves, at  450°F for 15m, then blend with sauteed onion.

I made a few changes; I used the convection ("air bake") function on my air fryer toaster oven which cooks faster and went with 400°F for 15m, instead of using oil, I mixed in Coconut Secret brand coconut aminos garlic sauce (soy sauce or their normal coconut aminos would have been fine), and I used oregano instead of thyme.  I didn't have any bouillon cubes on hand or broth, so I used filtered water and just a few (maybe 5) raw cashews for creaminess and thickness. I had sauteed the onion in a cast iron pan and then mixed all the ingredients in my Vitamix blender - including some nutritional yeast. As Jessica suggested, I saved a few pieces of roasted cauliflower and added atop the soup.

Here is a copy of the original recipe from Jessica's site.





INGREDIENTS
Roasted Cauliflower Soup - Vegan, Incredibly Easy
  • 1 large head cauliflower, de-stemmed and florets broken up
  • 1 1/2 tablespoon olive oil
  • salt & pepper to taste
  • 5 cloves garlic, smashed with skins still on
  • 1/2 large vidalia onion
  • 2-3 sprigs thyme, stems removed
  • 4 1/2 cups vegetable broth

Roasted Cauliflower Soup - Vegan, Incredibly Easy
  • Preheat oven to 450 degrees F. Line a baking sheet with a silicone mat.
  • Add the cauliflower to the baking sheet and 1 tablespoon olive oil, about ½ teaspoon salt and grind some pepper over it all. Using your hands, mixing it all in, massaging the ingredients into the cauliflower. Add the smashed garlic (skins still on) on the baking sheet. The skins help to prevent it burning; you'll remove thee afterwards. Roast for 15 minutes. I like to reserve a few pieces after roasting to top the soup with.
  • Meanwhile, in a large high sided pot over medium high heat, sauté the onions in the ½ tablespoon olive oil until fragrant and browning, about 8 minutes, stirring infrequently.
  • Add the roasted cauliflower, the garlic (skins remove), 2 sprigs of thyme and vegetable broth. Mix together with spatula.
  • Bring to a boil, then reduce to a simmer for 15 minutes. Remove from heat and stir once more. If using an immersion blender, blend the soup together. If using a high powered blender, let cool slightly and add slowly to blender. Press the "soup" setting or blend on high until soup is thoroughly mixed and incorporated, at least 1 minute. Be careful that your soup is not too hot to crack your blender. Taste and salt and pepper to taste.
  • Pour into bowls and top optionally with extra cauliflower, crushed red peppers, extra thyme and a drizzle of coconut milk. Enjoy!


I'm glad that I found this recipe and this site! I also made some quinoa cooked with chopped broccoli stalk and with tofu (the tofu wasn't for my wife).

Results

The soup was excellent! I loved the flavor and consistency. It's a winner!

Ideas for the future

I share Jessica's enthusiasm about roasted cauliflower. My toaster oven is fast and I think I could have baked for maybe 10m instead of 15m. I should also try other cauliflower soups maybe with kale or broccoli.

Labels: , , ,

Monday, January 07, 2019

Air "Fried" Eggplant with Homemade Tomato Sauce, Grits with Edamame (No Added Fat)

I made an air fried eggplant dish with grits on the side. I used Ener-G Egg Replacer to have a sticky "egg" that I dipped eggplant slices (about 3/8" thick) into, followed by dredging them in a mixture of panko bread crumbs, along with a little nutritional yeast, sesame seeds, salt, and black pepper. I air fried with no oil for 5 minutes at 400°F. I also made a fresh tomato sauce by gently simmering cubes of tomato with onion, dried oregano, a little hot red pepper, and salt, and serving it atop the eggplant.

I prepared grits by getting 3 cups salted water boiling then adding maybe 1/2 cup frozen shelled edamame. I cooked for a few minutes till the edamame was defrosted, then added 1 cup grits and a few tablespoonfuls of nutritional yeast. I stirred occasionally and cooked for 5-7 minutes until thick.


Results

Dinner was very good! My daughter particularly liked the meal and ate leftovers again later in the evening. The eggplant was nicely crispy and the sesame flavor was quite nice. The grits were very good!

Ideas for the future

I should use egg replacer and sesame more often in making air fried dishes. I was originally going to air fry other vegetables along with the eggplant and should soon make a melange of air fried mixed vegetables maybe served with a tomato or creamy sauce.

I was not initially planning on using edamame but it turned out to be convenient. It wasn't an ideal flavor combination, but wasn't bad. I should experiment with other grit combinations.

Labels: , ,

Monday, December 10, 2018

Vegan Ricotta and Baked Bean Manicotti

My daughter loves manicotti and I decided to make a batch tonight. She readily agreed to help. It ended up being too late for my wife, who enjoyed leftovers; she will eat this tomorrow and I may cook a tofu dish for my daughter and me.

I used Jovial brand manicotti shells made from brown rice. I used the recipe that they had on the box as a rough starting point.

In one pan, I made a sauce with a 14.5 ounce can of crushed tomatoes, along with peas (my daughter's request; I would have used artichoke hearts), spinach, butternut squash, nutritional yeast, oregano, salt, pepper, and red chili powder. As it simmered, I prepared the filling.

I had purchased on sale Kite Hill brand "ricotta cheese" made from almonds. The box's recipe called for 16 ounces of ricotta, but my tub was half that size, so we needed to improvise to get additional bulk for the stuffing (the recipe even had additional items - 4 ounces of Parmesan cheese, a beaten egg, and 4 ounces of mozzarella cheese). I was thinking of blending some cannellini beans but my daughter loves baked beans and, when she spied that I had a can of them, insisted that we use them. That's what I did, and I blended them with the ricotta and, to cut the baked bean sweetness a bit, a bit of onion, as well.

We preheated the oven to 375°F and put half of the sauce in the bottom of a 9"x13" glass baking dish. We boiled the manicotti shells for 4 minutes then stuffed each with the filling and put in the dish. Once all the manicotti shells were filled and placed, we covered with the remaining sauce and cooked, covered, for 40m. If we had put "cheese" on top, we would have cooked another 5 minutes, uncovered; in fact, I had a few shells that were shy of filling, so I added a few sprinkles of Daiya brand shreds on those for my daughter and did cook for the extra 5 minutes.


Results

My daughter loved the manicotti! I thought it was good but missed artichokes and wish that the filling were less heavy.

Ideas for the future

The ricotta I used had 7g of fat per serving, with 8 servings in the tub. We each went through about 1/5 of the yield, so the cheese contributed about 56g/5 or 11g of fat, which isn't low. While I wish that the fat content were lower, I still want to experiment with more ricotta dishes, such as:

  • I remember years ago enjoying Seva, an Ann Arbor vegetarian restaurant. They made an excellent Mexican dish with cream cheese and butternut squash, or something similar. I bet this ricotta mixed with the squash and pureed would be good as a manicotti.
  • My Mom used to make a ricotta Indian dessert, ras malai or burfi. I generally find Indian sweets too sweet, but it might be worth trying to bring back a food that my Mom used to enjoy making.
  • I could make a manicotti with this ricotta and spinach with some olives or other punctuation of flavor.
  • It would be fun to try pizza with dollops of the ricotta.

Labels: ,

Friday, December 07, 2018

Pressure-Cooked Risotto with Peas and Carrots, Air "Fried" Tempeh (or Tofu) (No Added Fat)

I decided to make risotto like I described last May with a 1 to 2 ratio of arborio rice to water pressure cooked for 5m, along with cubes of potato and carrot, plus peas, onion, and garlic. I also prepared tempeh (tofu for my daughter; I had some tofu, too) in the air fryer at 350°F for 4m.
Results

Pending

Ideas for the future

Pending

Labels: , , , , ,

Thursday, December 06, 2018

Anasazi Beans with Fresh Tomato, Quinoa with Cranberry Sauce (No Added Fat)

I prepared Anasazi beans in my my Instant Pot pressure cooker by soaking for 8 hours then cooking with just enough water to cover for 23m. I put the beans in a large Saladmaster skillet pan after sauteing, without oil or anything else, shallot slices. I mixed in bell pepper, salt, and cumin, and cooked for a few minutes. I then added 1/2" cubes of fresh tomato and cooked for another 2 minutes or so.

I served alongside some quinoa that I had made (1 part quinoa to two parts water and a vegan bouillon cube, brought to a boil and then, with the heat off but covered, let stand for 10m or so). Originally, I was going to experiment with using cranberry sauce mixed into the beans, but I had purchased some tasty organic cranberry sauce that tasted so good that I decided to top the quinoa with the sauce so that the sauce could be used by itself, with the quinoa, or with the beans, as each of us desired.
Results

Pending

Ideas for the future

I should indeed experiment with mixing cranberry sauce - maybe even fresh cranberries appropriately sweetened or otherwise tempered - in with ingredients like beans.

Labels: , , ,

Saturday, November 10, 2018

Red Split Dhal with Vegetables, Arugula and Mixed Tomato Salad with Mango Miso Dressing in Celebration of Friends' New Baby (No Added Fat)

I'm so excited that friends of mine just had a baby and I'm first in the meal train to bring food over! It's always a privilege to be able to be connected in any way with a new baby and I'm thankful that I get to take food over.

I like to include fenugreek when I cook for new Moms to help stimulate lactation; I don't like the flavor of fenugreek but when I cook with it, I always make sure that the fenugreek is enveloped with many other strong flavors so it doesn't show through. Here is what I did.


Ingredients
  • 3 cups red split lentils
  • 2 cups kale (I used frozen, but fresh is fine)
  • 1 cup spinach
  • 2 cups cauliflower florets
  • 1 1/2 cups broccoli florets
  • 2 cups carrot (2 medium carrots) cut into 3/8" chunks and then halved
  • 1T finely (1/8") chopped ginger
  • 2 medium cloves garlic, finely (1/8") chopped (about 1 1/2 T)
  • Vegan bouillon cube
  • 1t turmeric
  • 1t garlic powder
  • 1t cumin seed
  • 1T fenugreek seed
  • 6 cups water
  • 2 cups chopped bell pepper (approx. 1/4" x 3/4" slices)
  • 2 cups onion cut into 3/8" cubes (I used about 1/3 of a red onion and 1/3 of a Vidalia onion)
  • 4T lime juice
  • 2t salt
Process
  1. Split lentils cook in a ratio of 1 : 2-2.5 parts water for 13-18m under pressure. I went with a 1:2 ratio for a thicker dhal for 16m. I put all of the ingredients except the onion, lime juice, and salt, into my Instant Pot pressure cooker and cooked for 16m.
  2. After the cooking was done, I waited a few minutes and gently released pressure, then mixed in the bell pepper, onion, lime juice, and salt.
I took this over along with long-grained brown rice (cooked in a 1:2.5 ratio for 45m) and various salad ingredients (arugula and mixed cherry tomatoes). I made a simple chickpea miso - mango dressing (a combination I'd not tried before but I think it came out well; I blended 2T miso with 1/2 t black sesame seeds - a great source of calcium, a medium shallot (maybe 2 T), 1T mango chunks, 1T maple syrup, and 1/8 t salt.  When I come home, this will all also be my dinner! 

Results

Pending

Ideas for the future

Pending

Labels: , , , , ,

Wednesday, October 24, 2018

Udon Noodles with Curry Tofu Nuggets

I had a full day and came home late. I love tofu and decided to make udon noodles with curried tofu, spinach, and bell pepper, for a simple dinner for myself.
Results

Pending

Ideas for the future

Pending

Labels: , ,

Sunday, October 21, 2018

Black Bean and Corn Pupusa, Sauteed Broccolini and Spinach (No Added Fat)

My family is traveling and I came home late from teaching, so a quick meal for myself was in order. I love the pupusas that Tres Latin Foods makes - each is only 3.5g of fat and they're so tasty! I heated two of the black bean and corn ones in a 350°F oven for about 10m. I also sauteed with no oil on a cast iron pan some onion, garlic, broccolini, and spinach.
Results

Pending

Ideas for the future

Pending

Labels: ,