Butternut & Potato Soup

Due to Tropical Storm Ida taking up residence over Richmond, the temperature has dropped significantly and left me craving warm soup. This recipe is also a good way to use some of the butternut squash that is everywhere currently. Unfortunately, it’s not a very pretty recipe so the picture doesn’t look very good, but try it anyway!

Butternut-Potato Soup

Ingredients:

5 yukon gold potatoes
1 butternut squash
1 tbsp olive oil
2 cloves garlic, minced
1 medium onion, diced
½ cup vegetable broth
1 tsp sage
1 tsp black pepper
1 cup plain lite soymilk

Apparatus:

Knife
Plate
Microwave
Pot
Wooden spoon
Masher

Process:

1)Scrub potatoes and remove eyes. Scar potatoes with knife, place on plate and put in microwave for 10 minutes until soft.
2)Carefully remove skin from squash and dice into small cubes.
3)Place oil, onion, garlic, and spices into pot and sauté until onions are translucent.
4)Add squash and sauté for approximately 2 more minutes.
5)In the meantime, remove potatoes from microwave and dice coarsely. (CAREFUL! They will still be hot!)
6)Add potatoes, vegetable broth, and soy milk to pot. Stir, then cover with plate and let simmer on medium heat for 20 minutes.
7)Using potato masher, mash. (If the soup is watery for your liking, add a bit of flour. If you want the soup even creamier, add more soymilk.)
8)Serve into bowls. Enjoy!

Swiss Chard Rice Pilaf

A friend recently offered me her share in a co-op for a week, and I wound up with more leafy greens then I knew what to do with. Here is my first attempt at a Swiss chard recipe ( I’ve included a picture of the greens raw for easy identification)-I hope you enjoy!



Swiss Chard Rice Pilaf:


Ingredients:

1 pound Swiss chard
1 tablespoon olive oil
½ cup pearl onions (frozen)
3 cloves garlic, minced
½ tsp fennel
1 tsp ground coriander
1 tsp sage
¼ cup chopped mushrooms
1 ½ cups uncooked brown rice
½ cup chopped parsley
2 ½ cups water
1 tsp black pepper

Apparatus:

Knife (serrated if available, trust me it makes it much easier)
Deep pot
Wooden Spoon

Process:

1)Rinse Swiss chard thoroughly under running water. Grab 1 stalk of Swiss chard in non-dominant hand, and with other hand, wrap hand firmly around stalk and pull quickly to effectively remove all leaves from stalk. (Minor side note: Yes you will feel slightly ridiculous during this process. You could opt to simply use a knife to remove leaves from stem. I found that this method is easier and faster.) Repeat process until all leaves are removed from stems and discard stems.
2)Chop leaves into small pieces
3)Place oil in pot and add onions, mushrooms, garlic, fennel, sage, and coriander. Saute until onions are soft and garlic is fragrant.
4)Add rice, and stir briefly to coat.
5)Add Swiss chard, parsley, and water. Stir, then cover, and leave for 20 minutes or until rice has absorbed all water.
6)Add black pepper, give a final stir, and serve!

*This works well with parmesan cheese added as a garnish as well!*




Swiss Chard-prior to being de-stemmed and chopped: So many pretty colors!!

Acorn Squash and Lima Bean Risotto

Acorn Squash and Lima Bean Risotto

This is one of autumn’s finest comfort foods in my opinion. Warm and filling, and the texture is nice and smooth. Definitely shop around for the risotto though-I can usually find a good deal by looking in the rice aisle for the larger containers, don’t fall for the small bags in the organic section unless that’s your thing.

Ingredients:

1 Acorn Squash, halved and seeded
Cooking Spray
2 tbsp olive oil
1 onion, diced
4 cloves garlic, minced
1 tsp nutmeg
1 tsp sage
1 ½ cups risotto (Arborio rice)
3 ½ cups vegetable broth
½ bag (5 ounces) frozen Fordhook lima beans
Black pepper to taste
Parmesan cheese (optional)

Apparatus:

Baking pan
Fork
Bowl
Pot (Grab one that’s larger than you think you will need-risotto expands much more than you expect it to)
Wooden spoon

Process:

1) Spray the baking pan with cooking spray. Place the halves of the acorn squash recipes on the baking pan, and place in the oven for half an hour at 300 degrees F.
2) Remove pan from oven. Very carefully, use the fork to remove the flesh of the acorn squash and place it in the bowl. Make sure none of the skin makes it into the bowl too!
3) Place olive oil in pot. Add onions, garlic, and herbs and sauté until onions are translucent.
4) Add risotto and stir until coated thoroughly.
5) Pour ½ cup of the broth into the pot. Stir until all liquid is absorbed. Repeat until only ½ cup of the liquid is left.
6) Add lima beans and acorn squash to the pot. Add the final ½ cup of broth to the pot and stir until all liquid is absorbed.
7) Add black pepper to pot and give risotto one final stir.
8) Remove from heat, cover, and “let rest” for five minutes before serving.
9) Enjoy! (Garnish with parmesan cheese if desired.)

Tortilla Soup

Tortilla Soup

This recipe is a favorite of mine, and got excellent reviews from the taste tester aka fiancé (he’s biased towards Mexican-leaning dishes in general though.) This recipe is a life-saver for me though because it is no-brainer easy AND I usually already have everything I need for the soup. It’s also great now that the weather is getting chillier. Enjoy!!

Ingredients:

1 medium onion, diced (or equivalent amount of frozen pre-diced onions)
28 ounces diced tomatoes
10 ounces tomato paste
24 ounces vegetable broth
2 cups frozen corn
24 ounces black beans (preferably ones you have soaked yourself, but canned is ok as well)
2 tablespoons garlic powder
2 tablespoons cumin
2 tsp chili powder
2 bay leaves
2 tsp cayenne pepper (or to taste)
Pinch of dried oregano
Pinch of dried thyme
1 tsp black pepper

Tortilla chips
Mexican blend cheese (optional)

Apparatus:

Crockpot
Stirring Spoon
Ladle

Process:

1) Place all ingredients (except for tortilla chips and cheese) in crockpot.
2) Stir. Place lid on crockpot. 
3) Set crockpot on low and leave all day. ( I left mine alone for over 12 hours and it turned out fine.)
4) Serve. Garnish with tortilla chips and cheese if desired.



Tortilla soup shown with chips and cheese

p.s. I have now added planning a wedding to the list of things I do!! I think that means we will be seeing strong emphasis on easy, quick, no-brainer recipes for the months to come. But, I am also sure I will be inspired by some of the fancy food that I have to deal with so there will still be more fun posts too!

Strawberry Shortcake

"Ned: I’m out of counter space, so I’m stress baking in my head." Pushing Daisies Episode 2.7 "Robbing Hood"

This quotation sums up the reason this recipe exits. Please enjoy!

Strawberry Shortcake

Ingredients:
1 cup whole wheat flour
1 cup all purpose flour
1 tbsp baking powder
1 tbsp sugar
1/3 cup margarine
1 cup light vanilla soymilk (or use regular milk-if using non-flavored add 1 tsp of vanilla extract)
Non-stick cooking spray

1 pint strawberries, halved
Fat free whipped topping

Apparatus:

Bowl
2 butter knives
Fork
Oven sheet

Process:

1) Combine flours, baking powder, and sugar in bowl and use fork to blend together.
2) Place margarine in flour mixture, and using cutting motion with knives, cut into flour until dough is crumbly.
3) Add soymilk and mix until just moist. (It’s important not too over-mix because the dough will become overly chewy.)
4) Spray oven sheet with cooking spray.
5) Roll dough in hands in approximately quarter-cup quantities and drop onto sheet.
6) Bake for 10 minutes at 450 degrees F.
7) After biscuits have cooled slightly, cut biscuits in half. Place a few strawberries on the bottom half of biscuit. Place 1 tbsp of whipped topping on top of strawberries, and place top half of biscuit onto strawberries.

*Notes* This is a more traditionalist strawberry shortcake. You can also use angel food cake instead of biscuits, but my Georgia upbringing does come through every once in a while in my baking preference for biscuits. However, don't tell anybody from the deep South I used whole wheat flour or the grease in their arteries may finally congeal to the point it gives them a heart attack!

Rosemary Zucchini Flat-bread Pizza Crust

Rosemary Zucchini Flat-bread Pizza Crust





When I was a kid, I had a strange aversion to pizza. I think it was the level of grease and overall fake look that kept me away from pizza. Luckily, my undergraduate experience cured me of that particular dislike, and I now have to find ways to try to make pizza healthier because I like it too much! This recipe is a sneaky way to get more vegetables and reduce the carbohydrates inherent in pizza. It's also a good way to use up the extra zucchini people may be giving you from their gardens!


Ingredients:

2 cups brown rice flour
3 tbsp milled flax speed
1 tbsp rosemary
1 tbsp basil
½ cup egg substitute
2 cups grated zucchini (about 3 small zucchini)
½ cup water
Cooking spray
1 tbsp olive oil

Apparatus:

Bowl
Whisk
Pie pan
Rolling Pin


Process:

1) Combine flour, flax speed, rosemary, and basil in bowl and mix.
2) Make a well in the flour mixture and place egg substitute into well. Mix until all dry ingredients are moist.
3) Add in zucchini and stir until evenly distributed. Add water if dough appears dry.
4) Spray pan with cooking spray. Place dough on pan and roll out to fit pan. (You may have to flour the rolling pin if it sticks.)
5) Place dough into oven at 450 degrees F.
6) After 20 minutes, brush dough with olive oil and replace in oven. Allow to cook for 20 more minutes and then remove.
7) Top with sauce and toppings of your choice! ( I used a simple marinara sauce, spinach, tomatoes, mushrooms, and just a bit of parmesan cheese, and it was delicious!)

*Notes* I think the bread would be delicious for a variety of uses.



This is the crust before it has any toppings on it-see only minor levels of noticeable zucchini!

Sweet Potato “Falafel” with Cucumber-Yogurt Sauce

Sweet Potato “Falafel” with Cucumber-Yogurt Sauce

I use the term falafel in the loosest possible sense here. These are not fried like traditional falafel, so sweet potato patties might be the more appropriate name.

These also showcase my love of sweet potatoes rather nicely. I tried to make them with regular potatoes for someone who does not like sweet potatoes, and the texture was completely wrong due to the higher starch content of regular potatoes. Therefore, I recommend making the sweet potato version and also having the benefit of a whopping serving of vitamin A!

Falafel:

Ingredients:

½ tbsp flax seed
2 tbsp hot water
2 medium sweet potatoes
2 tsp cumin
2 cloves garlic, peeled
Cayenne pepper to taste
1 tsp lemon juice
½ cup whole wheat flour
½ tsp baking powder
Non-stick cooking spray
Sesame seeds (optional)

Apparatus:

Fork
2 bowls
Microwave
Knife
Food processor
Baking sheet
Ice cream scoop (or anything with a similar capacity)

Process:

1) Combine flax seed and hot water in 1 bowl. Whisk with fork and set aside to thicken.
2) Pierce sweet potatoes with fork and place in microwave for 10 minutes.
3) Once sweet potatoes are removed from microwave, and chop into medium sized pieces. Place into food processor.
4) Add garlic, cumin, cayenne pepper, lemon juice, and flax seed mixture into food processor, and grind until mixture is smooth. (If using a small food processor, this could take a few batches.)
5) Put smooth mixture from food processor into bowl. Add baking powder and 1 tbsp of flour. Use fork to mix.
6) Continue adding flour in tablespoon increments until the mixture becomes stiff.
7) Spray baking sheet with non-stick cooking spray.
8) Using ice cream scoop, take a scoop of mixture and place on baking sheet. Flatten using back of scoop.
9) Sprinkle with sesame seeds.
10) Bake in oven set at 400 degrees F for 25 minutes or until bottoms are golden brown.

*You can serve these in a multitude of ways. I like to serve them with spinach and grape tomatoes and dip them in the cucumber sauce like a warm salad. You can also place a patty in pita bread or a tortilla for a delicious sandwich.

This recipe yields 4 patties, and they freeze and re-heat well, so they can be kept on hand for a quick lunch option.*





Cucumber-Yogurt sauce

Ingredients:

½ cup non-fat plain yogurt
1 clove garlic, peeled
2 tsp lemon juice
½ medium cucumber

Apparatus:

Food processor

Process:

1)Place all ingredients into food processor. Grind until smooth.
2)Place in a container in the fridge to get rid of any excess warmth created during the processing.
3)Enjoy as a dip for vegetables, pita bread, a substitute for salad dressing, or anything else you can think of!

Healthy "Rainbow" Spaghetti Sauce

Healthy “Rainbow” Spaghetti Sauce

Spaghetti sauce has become a catch-all dish for me. Whatever vegetables I happen to have in the fridge or freezer can usually be thrown in, and the spaghetti sauce still tastes awesome. Even better, I usually have the vegetables chopped already if they are leftover from earlier in the week, but even if I have to do all the chopping, it’s still not too labor intense of a meal. The mix of veggies is why I call it “rainbow” spaghetti sauce, even though it still turns red. Enjoy, and feel safe that you definitely have gotten a full day’s worth of vitamins with this sauce!

Ingredients:
½ medium eggplant, diced
1 tsp olive oil
1 medium onion, diced
5 cloves garlic, minced
2 medium bell peppers (any color), diced
½ medium eggplant, diced
2 medium yellow squash, diced
2 medium zucchini, diced
½ cup sliced carrots
1 cup mixed mushrooms, cut into small pieces
1 cup grape or cherry tomatoes, halved
1 28 oz can tomato sauce
½ cup CHEAP red wine (I use stuff that comes in a box)
1 tsp oregano
1 tsp rosemary
1 tsp sage
Cayenne pepper to taste
3/4 cup fresh spinach

Apparatus:

Plate
Paper towels
Large pot
Wooden Spoon

Process:
1)Place eggplant on several layers of paper towels on plate and microwave for 10 minutes to remove moisture/ “slime”.
2)Meanwhile, saute onion and garlic in olive oil in pot over medium-high heat until onions become translucent.
3)Reduce temperature to medium-low.
4)Add all ingredients (including eggplant) except spinach to pot. Mix, and if the sauce appears too thick, add water in ¼ cup increments until desired consistency is reached. (*Remember it is easier to add more water than to try to make the sauce thicker later.)
5)Cover the pot, and let simmer for 30 minutes. Check occasionally (every 10 minutes) and stir.
6)Add spinach, stir until wilted.
7)Serve over whole wheat pasta, and enjoy!


*Notes* I've also had good luck with this recipe by just placing everything but the spinach in a crockpot and letting it cook on low for 8 hours. (If you'll be gone for 10 hours, put the crockpot in the freezer the night before, and it takes about 2 hours to warm up) The recipe will still taste better if you saute the onion and garlic before putting them into the pot.

Pico de Gallo

Pico de Gallo

This is an incredibly easy and healthy way to use up lots of summer vegetables, and easy to serve at a gathering! I needed a dish that lots of different sorts of people would enjoy at a recent “apartment-warming” and this definitely goes over well when served with tortilla chips (the margaritas certainly weren’t a bad pairing either) :-)

Ingredients:

½ white onion, peeled and diced
2 small-medium green peppers, diced
2 serrano peppers, diced
1.5 tsp cumin
1.5 tsp garlic
1.5 tsp lemon juice
5 small-medium tomatoes, diced
Cilantro (to taste, but I recommend lots)

*General ingredient notes- this recipe definitely benefits from very fresh ingredients. Almost all of mine came straight from the garden 

Apparatus:

Bowl
Measuring spoons
Wooden spoon

Process:
1)Combine all ingredients into bowl.
2)Mix well with wooden spoon. (It’s that easy!)

*Notes* If you want to make this recipe ahead of time, I recommend mixing everything but the tomatoes and the cilantro ahead of time and then putting it in the fridge. If you put the tomatoes and cilantro in just before serving, they stay perky and don’t get soggy.

Not quite average apple pie

Not Quite Average Apple Pie


Be warned- This recipe is not considered healthy in the least. Daniel requested apple pie made with sugar and white flour for his birthday, and I obliged him. However, the recipe may be somewhat better for you than other apple pies, and very delicious. Enjoy!

Crust:


Ingredients

1.5 cups whole wheat flour
1.5 cups all-purpose flour
1 cup margarine
Approximately ¼ cup cold water

Apparatus

2 bowls
2 knives
Fork

Process

1)Combine flours and margarine into the bowl. Using the knives in a scissor-style, cut the margarine into the flour until the mixture is crumbly.
2)Gradually sprinkle in cold water and use the fork to mix after every two tablespoons of water. Repeat until dough is cohesive.
3)Divide dough in half and form into balls. Place into separate bowls, and place in fridge for ½ hour.

Filling:

Ingredients

6 cups thinly sliced granny smith apples (I leave the peel on, but it’s up to you)
¾ cup sugar
2 Tbsp whole wheat flour
2 tsp cinnamon
2 tsp nutmeg
1 tsp vanilla extract
2 tsp lemon juice
2 Tbsp water
1 Tbsp margarine
1/8 cup vanilla soy milk

Apparatus

Pot
Wooden spoon
9 inch pie pan
Rolling pin
Sharp knife
Paper towel
Wire rack


Process

1)Place all ingredients up to and including water into the pot. Heat over medium-low heat, stirring every few minutes until apples become soft. (approximately ½ hour)
2)Roll out 1 ball of dough and place into pan. (Be sure to flour the surface you’ll be rolling onto and the rolling pin) Trim excess dough with knife leaving approximately 1 inch over hang. Set the excess aside.
3)Pour apple mixture into crust. Dot margarine on top of apple mixture.
4)Roll out second half of dough. Place over pan and trim dough leaving a 1 inch overhang, and set the excess aside.
5)Using fingers, pinch the dough overhangs together, and then roll upwards to form crust.
6)Using the knife, cut vents into the top crust. They can be in any design you like, or just simple.
7)Moisten the paper towel with soy milk, and glide over the top crust until thoroughly covered.
8)Place pie in oven set at 425 degrees F for approximately 40 minutes or until golden brown. (I recommend checking the pie at 30 minutes so that you can have a feel for how quickly its cooking)

Northern Bean Summer "Dish"/ Showing off bounty from the farmers' stand

Northern Bean Summer “Dish”

So on the commute back from my internship (I travel to the beach every weekend), I passed several farmers’ stands and swerved in….. I came out with two baby white eggplants and a canary melon. I’m pretty sure regular eggplant would substitute in as well. The baby eggplant is a bit hidden in the picture, but ups the delicious factor several notches!

On a second note, I don’t know what to call this dish- it’s not a stew, or a stir-fry or…. Suggestions?

Ingredients:

1 cup dried great northern beans
Non-stick cooking spray
¼ cup diced onions
1 tsp garlic powder
1 tsp sage
Black pepper to taste
2 baby white eggplants
1 medium zucchini, sliced into rounds
½ cup grape tomatoes, halved
1 cup spinach leaves
1 tsp lemon juice

Apparatus:

Bowl
Plate
Pot
Pan (w/cover)
Spatula


Process:
1)Place beans in a bowl and let sit overnight. The next night, place in pot, bring to a bowl for 5 minutes, and then drain and rinse.
2)While beans are boiling, slice eggplants into rounds, and place in a single layer on a plate on a paper towel. Microwave on high for 10 minutes.
3)Spray pan with non-stick cooking spray. Place onions, eggplant, zucchini, garlic, sage, and pepper in. Saute for approximately 5 minutes.
4)Add tomatoes and beans to pan, cover and let cook for 5 more minutes.
5)Add spinach and lemon juice. Cover for just long enough for spinach to wilt, stir, and serve!


One of the other great things from the farmers' stand: A canary melon! I had never heard of such a fruit and wanted to give it a try. A bit crisper than a cantaloupe, and a little bit of tang to the sweet-very interesting all around.

Pineapple Tofu Stuffed Green Peppers

First, my apologies that I have been fairly sparse in posting as of late. Somewhere between a full-time job, an internship, and a hobby that I try to practice as much as possible I haven't been good about posting lately. I don't know if anyone noticed (I am up to 6 followers now!!!! :-D ), but if you did please note that you actually get two recipes today, and hopefully a few more coming in the next few days.

This recipe is actually very simple to make, so don't be daunted by the stuffing process.




Pineapple-Tofu Stuffed Green Peppers

Another tofu recipe….

Ingredients:

Non-stick cooking spray
1 container extra firm tofu
¼ cup diced onions
4 cloves garlic minced
1 tsp ground ginger
2 green bell peppers
¼ cup diced frozen pineapple

Apparatus:

Spatula
Knife
Pan
Casserole Dish

Process:

1)Spray pan with cooking spray.
2)Drain tofu and cut into cubes.
3)Place tofu, onions, garlic, and ginger in pan and sauté for about 8 minutes.
4)While the tofu mixture is sautéing, wash the green bell peppers and carefully cut out the stem and remove the seeds.
5)Spray the casserole dish with the cooking spray and place the bell peppers in the dish.
6)When the tofu mixture is done, mix the pineapple in, and then place the mixture inside the bell peppers.
7)Put the casserole dish in the oven and cook on 400 degrees F. Remove when bell peppers become soft (approximately 20-25 minutes) and enjoy!


*Notes* This meal is low-carb and incredibly high in vitamin C.

Roasted Chili Chickpeas

Roasted Chickpeas

Better than potato chips!


Ingredients:

1 cup dried chickpeas
2 tsp chili powder

Apparatus:

Bowl
Slotted Spoon
Pot
Baking Sheet

Process:

1)Soak chickpeas overnight in a bowl with water covering them (about 2 inches over the top).
2)Drain chickpeas and place in pot. Add 1.5 tsps of the chili powder. Cover with water again and boil for 10 minutes.
3)Remove chickpeas from bowl with a slotted spoon and place in a single layer on the baking sheet.
4)Place baking sheet in oven at 400 degrees F. Check the pan every 10-15 minutes and shake (carefully!) to rotate chickpeas. On the final shake (at about 45 minutes) add the last half teaspoon of the chili powder.
5)Let cool and enjoy as a healthy snack!

*Notes* You can season this anyway you like (garlic, curry, ginger, plain...etc,etc) Go crazy!

Tandoori Tofu

Tandoori Tofu


I was asked a while back if I knew any tofu recipes, and this one is one of the first that features the tofu. I was also asked if this recipe was “man-able?” and I think the answer would have to be yes-it is very, very easy to make! It’s not a pretty recipe, but I like to think of it as tasty.

Ingredients:

Non-stick cooking spray
¼ cup frozen diced onions (or fresh if you have time)
1 package extra-firm tofu, drained
1 can no salt added diced tomatoes, drained and rinsed
½ cup frozen peas
1 tsp cumin
1 tsp tandoori powder (pre-made stuff is available from

Apparatus:

Pot
Knife
Spoon

Process:
1)Dice tofu. I prefer to do this while it’s still in the package and just cut in a grid pattern.
2)Spray pot with non-stick cooking spray. Add onions and sauté on medium-high heat for 2-3 minutes to thaw.
3)Place all other ingredients in pot, cover and let simmer for 15-20 minutes. (The longer you let it simmer, the more flavor the tofu absorbs.) Stir occasionally, but the more you stir, the less shape your tofu will retain.
4)Serve.


*Notes* I serve this over brown rice and with seasoned lentils on the side.

Zucchini-Tomato Quick Stew with Goat Cheese

Zucchini-Tomato Quick Stew with Goat Cheese

The other day I had the good fortune to be handed a Ziploc bag full of organic goat cheese. So when I got home from out of town, the only ingredients I had were those below, and I decided to just attempt to put them together. Lucky for me it turned out fairly well!

Ingredients:

Non-stick cooking spray
4 cloves garlic, minced
2 zucchini, sliced and quartered
1 can “no-salt-added” diced tomatoes, drained and rinsed
1 tsp dried sage
1 tsp dried oregano
4 tbsp goat cheese

Apparatus:

Pan
Spatula
Knife
Bowl
Spoon

Process:

1)Spray pan with non-stick spray. Put garlic in pan and sauté on medium-high heat until garlic is fragrant. (2-3 minutes)
2)Place zucchini in pan with herbs and sauté until zucchini becomes soft. (Time will depend on how thick you cut your slices.)
3)Add tomatoes to pan, cover, and reduce heat to medium. Allow to cook for about 10 minutes, shifting vegetables occasionally.
4)Place vegetables into bowls, and top with dollops of goat cheese (about 2tbsp per bowl).

*Notes* I serve this over brown rice to make it more filling.

Tropical Fruit Pot Pie

Tropical Fruit Pot Pie

When life hands you 2 mangoes for a dollar, what do you make? This recipe is my somewhat creative result.

Crust
1 cup whole wheat flour
½ cup all purpose flour
½ tsp baking powder
¼ tsp salt
¼ cup equivalent sugar substitute of your choice (stevia, sweet n’low, honey, etc)
¼ tsp cinnamon
¼ tsp nutmeg
1 tsp vanilla extract
¼ cup milled flax seed
1 cup water

Filling
2 mangoes sliced and peeled
4 kiwis chunked and peeled
¼ cup frozen blueberries
¼ cup light brown sugar


Non-stick cooking spray


Apparatus
2 aluminum pot pie pans (I found another use for them!)
2 bowls
1 pot
1 whisk
Measuring utensils

Process

Filling
1)Place all ingredients in pot.
2)Turn gas on medium heat, and stir constantly for approximately 20 minutes until mixture is thick and syrupy. The individual fruit should be almost impossible to distinguish. See picture.
3)Spray pot pie pans with non-stick cooking spray. Divide mixture between two pans.


Crust
1)Mix flax seed, water, and vanilla in a small bowl until well combined.
2)Combine dry ingredients in large bowl. Add liquid ingredients and mix. Dough should seem dry and sticky.


Option A: (If you don’t mind thicker, doughier crusts.)
1)Separate dough mixture into halves. Pick up one half and form into ball. Hold by edges at least 6 inches over the counter (preferably more). Allow gravity to stretch dough, and immediately place over pot pie pan, covering fruit mixture.

Option B: (If you like a more traditional, thinner crust)
1)Chill dough for 1.5 hours.
2)Halve dough.
3)Roll out individual halves using a rolling pin, and place over filling in pot pie pans.

Bake at 350 degrees F for a half-hour, or until a toothpick(or similar object) inserted into the crust comes out clean.

Notes- This pie tastes better cold in my opinion. Store it in the refrigerator, and it becomes a very refreshing dessert.



Filling pre-crust

Peach-blueberry upside down cake

Red, white, and blue dessert for the fourth? Nope-Have an orange and purple one instead!


Peach-Blueberry Upside-Down Cake

Ingredients
1/3 cup milled flax seed
1 ½ cups warm water
1 tsp vanilla extract
1/3 cup brown sugar
6 oz low-fat blueberry or vanilla or peach yogurt (I used blueberry to give the batter a purple tinge, vanilla or peach will make it look less like whole-wheat if you're trying to fool non-whole grain lovers)
2 cups whole wheat flour
1/8 tsp salt
1/8 tsp baking powder
1/8 tsp baking soda
1 ½ cups frozen peaches
½ cup frozen blueberries
Non-stick cooking spray

Apparatus
9 inch round cake pan
2 large bowls
Whisk
Measuring cups/ spoons
Wire rack

Process
1)Put milled flax seed in bowl. Add warm water and whisk vigorously.
2)Add sugar and vanilla extract to bowl, and whisk for another minute.
3)Place flour, baking powder, baking soda, and salt in second bowl. Mix together.
4)Whisk dry ingredients into wet mixture in approximately 1/3 cup quantities. Repeat until all dry mixture is combined with wet.
5)Add yogurt and whisk briefly until just mixed.
6)Spray pan with non-stick cooking spray. Place fruit in pan (see picture, or in any format you like). Pour batter over fruit.
7)Bake in 375 Degree F oven for approximately 30 minutes or until cake is firm to touch.
8)Remove from oven and allow to cool for 5 minutes.
9)Flip pan over and “thunk” bottom several times. (please wear oven mitts!)
10)Allow to cool completely.

*Note* This cake definitely needs to be stored in the fridge. If left at room temperature, the yogurt in the cake causes spoilage much more quickly than in other types of cakes.



Fruit in pan pre-batter

Spinach-Lentil Stuffed Mushrooms

This recipe is a bit of a desperation recipe. I had forgotten to soak beans to make the dinner I had planned, and was running way short on time, so after staring at the fridge and shelves for a bit, here's the result.



Spinach-Lentil Stuffed Mushrooms


Ingredients

¾ cup brown lentils
1 medium onion, diced
¾ cup frozen spinach
1 tsp garlic powder
1 tsp cumin
1 tsp curry powder
Cayenne pepper to taste
Non-stick cooking spray
2 portabella mushroom caps

Apparatus

Frying pan
Spatula
Pot
Wooden spoon
Small knife
Baking sheet


Process

1)Place lentils with pot and cover with water (approximately 1 inch above lentils). Place on stove on medium high heat and allow to boil until all water is absorbed.
2)Spray pan lightly with cooking spray. Add onion, and sauté until transparent.
3)Add spinach and spices, and reduce to low heat.
4)Wash a mushroom cap, and very gently remove the center and brown ridges. Add these parts to the pan with spinach and onion. (I prefer to lightly scrape them off over the pan so they go directly in) Repeat this process for the second mushroom cap.
5)Spray baking pan lightly with cooking spray, and place mushroom caps on pan, stuff-able side up.
6)By this point, the lentils should have absorbed all, or almost all of the water. Transfer approximately ½ of the lentils to the pan with spinach and onions.
7)Heat vegetable mixture on medium-high while moving quickly with spatula, for approximately 1 minute.
8)Transfer mixture in small amounts to mushroom caps.
9)Place in oven at 450 degrees F for 8-10 minutes, and serve.


The complete meal (yes, that is microwave-steamed asparagus. Not nearly as good as fresh, but it does add another vegetable!)

*Notes* I like to serve this with the extra lentils on the side (after I’ve added some garlic and cumin!) You can also stuff smaller mushrooms with this recipe and use them as appetizers if you’re the entertaining sort. The left-over spinach onion mixture is great in a whole wheat tortilla wrap for lunch the next day too!

One final note- I really like the nutritiondata.com site for telling you what the nutritional content of ingredients is. If you are watching any sort of calorie intake, calorie ratio, or just want to try to guess whether you’ve been getting all of your micronutrients, etc, I would take a look at it.

"Stoplight" Salad

I have come to agree with the opinion of most of the vegetarian community that there are traditional “salads” and then there are salads. The first is your classic lettuce-tomato-cucumber combo with gobs of dressing. The second is pretty much anything you want it to be. This recipe also goes along with my line of thinking that skinny chicks may not just eat salads, but skinny chicks can definitely eat salad when they want to!


Ingredients
½ cup quinoa
1 cup water
4-5 cloves garlic, minced
Olive oil non-stick cooking spray
¼ cup frozen edamame
1 zucchini, cut into quarters
½ red bell pepper, sliced
½ yellow bell pepper, sliced (or any other combo of colors)
1 cup spinach
2 tsp lemon juice
¼ cup mango, sliced

Apparatus
Pot
Pan
Knife
Spatula

Process
1)Place water in pot and set to medium-high heat. When water begins to boil, add quinoa and let cook until all water is absorbed.
2)Spray pan with cooking spray and place garlic and edamame in pan. Sauté on medium-high heat for approximately 2 minutes.
3)Add peppers and zucchini to pan, and sauté for 2-3 more minutes, not allowing vegetables to get soft.
4)When quinoa and vegetables have finished cooking, layer ½ cup of spinach in a bowl. Place over that approximately half of the quinoa and then half of the vegetables.
5)Garnish with mango and lemon juice.



A mango- just in case anyone doesn't know what they look like.



The chopped "stoplight" vegetables

*Notes* This recipe creates two large portions of salad. I dislike salad dressings in general, but you can probably add salad dressing if you would like, but would add more fat and sugars to the recipe that does not need to be there. This recipe is loosely based on a recipe from the Fatfree Vegan blog, (Copy and paste this link into your browser: http://blog.fatfreevegan.com)which continues to be a great resource for me to find creative new recipes.

Taco Salad

I am up to three followers! Yay! If you are reading this blog, it would make me really happy (satisfying my internal popularity contest) if you click follow, so you can be added to the little square representations of people on the sidebar.



Taco Salad
--> I promise, even though this is possibly my longest blog so far, that this recipe is not too difficult. Maybe a bit time-consuming, but if you're craving Mexican, taking steps the night before is definitely worth it.
Mexican food is probably my favorite type of food, but it’s usually made incredibly unhealthy by restaurants. Here’s my health-ified version.

Ingredients
1.5 cups refried beans* (see recipe below, or store bought)
4 whole wheat, soft taco size tortillas
Non-stick cooking spray
1 tbsp canola oil
1 medium onion, diced
3 cloves garlic, minced
1 zucchini, diced
1 red (or green if red not in season) bell pepper diced
½ cup mushrooms, diced
1 tsp cumin
Cayenne pepper to taste
1 tomato diced
1 cup salad mix
½ cup guacamole** (see recipe below, or store bought)
Cheddar cheese (optional)
Cilantro to taste (optional)

Apparatus

Foil pot pie pans (they’re cheap! And reusable! You can also use oven-safe bowls, but be very, very sure they’re oven safe. Burned plastic, I suspect, correlates strongly with cancer. And glass has a very nasty habit of exploding if it was not designed to go in the oven)
Large frying pan
Knife
Spatula

Process
1)Spray foil pan with non-stick cooking spray. Shape 1 tortilla around pan, spray tortilla very lightly again. Stack another pan on top of tortilla, and repeat for each tortilla.
2)Place in oven at 350 degrees F for 10-15 minutes until crispy.
3)Place canola oil, onion, and garlic in frying pan. Saute until onion is translucent.
4)Add zucchini, bell pepper, mushrooms and spices. Saute for 5-7 minutes on medium heat.
5)Remove taco shells from oven.
6)Layer beans, then vegetables, then salad mix. Then add guacamole, tomato, and cheese and cilantro (if using).
7)Serve immediately and enjoy!


Example of taco salad shells being made


Refried beans
Ingredients
1.5 cups dried pinto beans
2 bay leaves
Cayenne pepper to taste
1.5 tsp garlic powder
1.5 tsp cumin
Process
1)Soak dried beans in a covered bowl overnight.
2)Drain, then transfer beans to a slow cooker (if available) or a large pot. Re-submerge in water.
3)Add spices.
4)If using slow-cooker, let sit on low heat for at least 8 hours (make sure there is plenty of water for the beans to soak up. If using pot, add beans and let simmer for approximately 4 hours until beans are mushy.
5)Drain most of the water (I use a ladle to do this). Using a potato masher, mash beans until they reach the appropriate texture.


Refried beans in slow cooker


Guacamole
Ingredients
1 avocado
2 tbsp very finely diced red onion
1/3 tsp cumin
1 tsp lime juice
Cayenne pepper to taste
Process
1)Peel avocado and remove seed. Half and place in a large container (preferably one with a lid)
2)Add red onion and spices, except lime juice to container.
3)Mash together.
4)Add lime juice and stir together.

*Try to use up all your guacamole quickly. It does not store well and oxidizes very quickly. 


**Special thanks to Daniel for being an awesome flora chopper**

Banana Spice Oatmeal Bread

Banana Spice Oatmeal Bread

The best use of those forgotten bananas….turn them into breakfast!

Ingredients
½ cup milled flax seed
2 cups warm water
½ tsp vanilla extract
2 ¼ cups whole wheat flour
½ cup light brown sugar
¼ tsp baking powder
¼ tsp baking soda
1/8 tsp salt
1 tsp cinnamon
1 tsp nutmeg
1 cup old fashioned oatmeal
3 overly ripe bananas
Non-stick cooking spray
Apparatus
Loaf pan
Whisk
Large bowl
Wire rack
Measuring cups and spoon
Fork
Plate

Process
1) Mix flax seed, water, and vanilla extract in bowl and whisk briefly.
2) Add flour, sugar, baking powder, baking soda, salt, nutmeg, and cinnamon and whisk until all ingredients are just moist.
3) Add oatmeal and mix until oatmeal is just moist.
4) Using fork, mash bananas on plate and add to bowl. Stir well so any chunks of banana are evenly distributed.
5) Spray loaf pan with non-stick cooking spray.
6) Pour dough into pan, and place in 350 degree F for approximately 45 minutes or until bread is golden brown.
7) Let cool in pan on wire rack for 15 minutes.
8) Remove loaf from pan and allow to finish cooling on rack.



Appropriately aged bananas...

Fencer Fuel Energy Bars

Fencer Fuel (2 variations)

Ingredients
Cooking Spray
¼ cup milled flax seed
1/3 cup warm water
1 tsp vanilla extract
2 tbsp light brown sugar
½ cup brown rice flour
¼ tsp baking powder
¼ tsp baking soda
1/8 tsp salt
1 cup dried cranberries*
½ cup almonds*
1 cup banana chips+
½ cup pecan halves+
1 cup semi-sweet chocolate chips+

Apparatus
Mixing bowl
Whisk
Wooden Spoon
8 inch square pan
Wire rack


Process
*Variation 1:
1) Whisk flax seed, sugar, vanilla, and water together.
2) Add flour, baking powder, baking soda, salt, and cranberries and almonds. Mix just until all ingredients are moist, adding more water if needed.
3) Spray pan with cooking spray.
4) Spread mixture into pan, flattening with wooden spoon.
5) Bake at 350 degrees F for 30 minutes.
6) Let cool in pan for 15 minutes on rack. Remove from pan and let completely cool before cutting into bars or other shapes.


+Variation 2:
1) Follow steps 1 and 2 of the recipe above BUT DO NOT ADD cranberries and almonds. Add pecans and banana chips instead.
2) Spray pan with cooking spray.
3) Spread half of mixture into pan and smooth with wooden spoon.
4) Smooth layer of chocolate chips over mixture in pan.
5) Smooth other half of mixture over chocolate layer.
6) Bake at 350 degrees F for 30 minutes
7) Let cool in pan for 15 minutes on rack. Remove from pan and let completely cool before cutting into bars or other shapes.

*Note* The theory behind this recipe is that there is some serious protein and good sugar mixed into this recipe, like any good energy bar. I made them in preparation for a fencing tournament which is why I’ve named them fencer fuel. You can substitute just about any nuts and dried fruit combo and still wind up with a good bar I suspect.

Garlic Ginger Pseudo-Stir-Friy and Maligned Miso Soup

I tend to have trouble finding authentic ingredients for recipes, so here is my version of an easy, healthy, Asian-inspired dinner.





Garlic Ginger Pseudo-Stir-Fry

Ingredients
¾ cup eggplant cubed
1 tbsp canola oil
3 cloves garlic
1 medium onion
½ red bell pepper
2 heads broccoli
½ cup mixed mushrooms (baby bella, oyster, shitake)
1 can mung bean sprouts
½ tbsp ginger
2 tbsp sesame seeds
Soy sauce to taste

Apparatus
Plate
6 coffee filters
Knife
Frying pan + Lid
Spatula

Process
1)Place coffee filters on plate. Place cubed eggplant in a single layer on plate. Microwave on high for 10 minutes.
2)While eggplant is being nuked, mince garlic, chop onion and other vegetables.
3)Place canola oil in frying pan with garlic and onion. Saute until onion is tender.
4)Add all other vegetables (including eggplant) to pan. Add ginger and sesame seeds. Let cook on medium-high heat, using spatula to mix vegetables occasionally until broccoli is bright green and peppers are tender (approximately 10 minutes.)
5)Serve over brown rice. Flavor with soy sauce to taste.





Maligned Miso Soup

Ingredients
2 tbsp prepared miso
1 ½ cups water
¼ cup mixed mushrooms
1 tbsp diced onion
¼ cup sliced carrot

Apparatus
Pot
Spoon

Process
1)Add all ingredients except miso to the pot.
2)Let water simmer.
3)Add miso.
4)Let cook on low heat for 3-5 minutes.

*Notes* This recipe should really have tofu and scallions added. Tofu makes this soup actually work as a meal because it adds proteins. Scallions would seem to make this recipe more authentic than diced onions.

Peach Sorbet

Peach Sorbet


An easy survival trick in an un-air-conditioned apartment

Ingredients
½ cup of ice
¾ cup frozen peaches
2 tsp artificial sweetener (optional)

Apparatus
Food processor or blender
Bowl

Process
1) Place ice cubes in food processor.
2) Place peaches in food processor.
3) Sprinkle with artificial sweetener if desired.
4) Grind until sorbet-texture is achieved.
5) Enjoy!

Tip- If the food processor struggles with the ice, sprinkle with a small amount of room temperature water to ease the process.

This recipe can be made using any frozen fruit. Fresh fruit gives you more of a smoothie texture, which is also good on hot days.

I love taking advantage of all the cheap produce at the grocery stores right now!

Pasta Primavera

Ingredients
1 medium onion
5 cloves garlic
1 tbsp olive oil
1 small bunch asparagus
1 medium green pepper
1 medium head broccoli
½ cup sliced mushrooms
1 cup grape tomatoes
Cayenne pepper, to taste
1 tsp lemon juice
1/3 package whole wheat rotini

Apparatus
1 large bowl
Knives
1 frying pan
1 medium pot
Spatula
Colander

Process
1) Dice onions and mince garlic. Place in frying pan with olive oil.
2) Chop tough ends off of asparagus and snap in half. Set aside
3) Chop green pepper into small pieces and place with asparagus.
4) Chop broccoli into florets and place with other green vegetables.
5) Halve grape tomatoes and keep separate.
6) Fill pot ¾ of the way with water and heat on high.
7) Saute onions and garlic at medium-high heat. Add all green vegetables, mushrooms, and cayenne pepper once onions become translucent.
8) Let cook, shifting vegetables every few minutes so the bottom layer does not burn.
9) When water boils, add rotini to pot and let cook for 10-12 minutes.
10) Add grape tomatoes to pan with vegetables. Cook for 5 more minutes, continuing to shift vegetables.
11) Turn off heat source, and sprinkle with lemon juice.
12) Drain pasta, and place in large bowl. Add vegetables and mix well.
13) Serve.

Middle Eastern Ratatouille

I never really thought cinnamon would work in spicy recipe until I tried it….

Middle Eastern Ratatouille

Ingredients
1 cup chickpeas
1 medium eggplant
1 medium onion
4 large cloves garlic
1 tbsp olive oil
2 medium zucchini
1 small package grape tomatoes
Cayenne pepper to taste
1 tbsp cumin
1 tbsp paprika
1 cinnamon stick

1 cup quinoa
1 clove garlic

Apparatus
1 bowl
6 coffee filters
Large plate
2 pots

Process
1) Place chickpeas in a large bowl, cover with water, and let soak for 8 hours.
2) Dice eggplant. Cover plate with coffee filter, and place diced eggplant in a single layer on plate. Microwave on high for 12 minutes.
3) Mince garlic and chop onion.
4) Sautee onions and garlic in olive oil in one of the pots. Add cayenne pepper, paprika, and cumin. Sautee until onions are translucent.
5) Halve grape tomatoes. Dice zucchini.
6) Add tomatoes, zucchini, and chickpeas to pot with garlic and onion. Break cinnamon stick in thirds and add to pot.
7) Add ¼ cup water, cover and let simmer on medium high heat for 20 minutes, stirring occasionally.
8) Place 2 cups of water in the other pot, and bring to a boil.
9) Add quinoa and minced garlic to pot. Reduce to medium heat, and let cook until all water is absorbed.
10) Remove cinnamon sticks, and serve ratatouille over quinoa.


Cooked quinoa!

Chickpea and Spinach curry

Huzzah! I have two followers!

This recipe is something I make a lot because it is really quick, fairly healthy, and ridiculously simple to make.

Chickpea and Spinach Curry

Ingredients
2 cups garbanzo beans (aka chickpeas)
1 medium onion
1 tablespoon olive oil
Cayenne pepper to taste (I use lots)
1 ½ tsp cumin
½ tsp powdered ginger
1 tbsp garlic powder
1 can “no salt added” diced tomatoes
9 oz spinach
2 tbsp red curry powder
Fresh cilantro to taste (optional)
*Any of the spices can be added in much larger quantities than what I've posted. I tend to add lots of curry powder and cumin to make this dish a really spicy curry!*

Apparatus
Large bowl
Colander
Large pot
Spoon

Process
1) Place garbanzo beans in a large bowl and cover with water. Cover bowl and let sit for at least 8 hours.
2) Drain chickpeas in colander
3) Wash hands well with soap and water.
4) Chop onion and place in pan with olive oil, cayenne pepper, cumin, ginger, and garlic powder. Saute over medium-high heat until onion is translucent.
5) Drain diced tomatoes. Add approximately 1/4 of a can's worth of water. Add to pot with onions.
6) Add chickpeas to pot and mix with wooden spoon. Cover and let simmer for 20 minutes.
7) Add curry powder and spinach. Stir until spinach wilts.
8) Add cilantro, stir, and serve.

*Notes*
To make this recipe quicker, you can substitute frozen onions for the fresh onion without impacting the nutritional value, same for the spinach. You can also substitute canned chickpeas for dried ones, but you will exponentially increase the sodium in this recipe.



Aerial view of steaming hot chickpea curry- And no, my stove doesn't usually look that dirty, but a lot of other people had just cooked there too and hadn't had a chance to clean up before I came in to make food.

Serve this dish with:

Flavored lentils

1) Place approximately 3/4 cup of green lentils in a pot.
2) Add 1 tsp cumin and 1 tsp garlic powder.
3) Add 1 ½ cups of water. Let cook on medium heat until all water is absorbed.
4) Stir in cilantro and serve




Steamy lentils

This dish also works well over brown rice, but brown rice takes longer to cook. If you’re looking to avoid carbohydrates, it obviously adds those into the mix.

Powerhouse Blackberry Pancakes

Everyone's favorite breakfast, turned into a nutritional bonanza.

Blackberry Pancakes

Ingredients:
2 cups whole wheat flour
½ cup milled flax seed
Dash salt
1/3 cup brown sugar
1 tsp baking powder
2 cups water
1 tbsp vanilla extract
¾ cup old-fashioned oatmeal
1 cup frozen blackberries
1 tbsp canola oil

Apparatus:
Large bowl
Whisk
Spatula
Measuring cups
Large Frying Pan

Process:
1) Wash hands with soap and water.
2) Combine all ingredients through vanilla extract in large bowl and whisk together.
3) Add oatmeal and whisk (if mixture looks too dry add a small amount of water, if too moist, add flour)
4) Add blackberries and whisk.
5) Heat canola oil in pan to medium-high heat.
6) Pour pancake mixture into pan in approximately ¼ cup quantities.
7) Once bubbles appear in the center of pancakes that are clear (not dough-filled). Flip, and allow to cook for approximately 1-2 more minutes.
8) Place on a paper towel, and allow to cool. Repeat steps 6-7 until all pancake mixture is used.

*Nutritional note- Flax seed is a great source of omega-3 fatty acids, old fashioned oatmeal is a great source of fiber, and blackberries (berries in general) are awesome sources of anti-oxidants. While I have no scientific evidence to prove this claim, I like to think of these pancakes as a breakfast super food!

Economy-safe veggie burgers

I have decided to start a blog, mostly as a place to store recipes I create. In defense of vegetarian's wallets from store bought burgers, the first recipe is home-made veggie burgers.

Veggie Burgers

Ingredients:
2 cups black beans
1 cup dark red kidney beans
4 slices whole wheat bread
1 medium onion
2 large cloves garlic
2 jalapeno peppers
¾ cup frozen carrots
½ cup frozen peas
¼ cup corn meal
¼ cup ground flax seed
½ cup vegetable broth
Cayenne pepper to taste
2 Tbsp ground cumin seed
Several Tbsp olive oil

Apparatus:
Food processor
Oven
Baking sheets
Small frying pan
(Wooden) spoon

Process:
1) Soak beans in a large bowl with water for approximately 8 hours. (Great to set up in the morning and leave on the counter while at work)
2) After time is up, drain beans and rinse with water in a colander.
3) Wash hands well with soap and water.
4) Slice onion, garlic, and jalapenos.
5) Saute in olive oil until onions become transparent and transfer to large bowl.
6) Place peas and carrots in pan and sauté until soft. Place in bowl with onions and garlic.
7) While sautéing various vegetables, toast the bread in the oven (or toaster if you have one). Once bread is toasted, shred into small pieces and place in large bowl with vegetables.
8) Add cornmeal, flax seed, vegetable broth, and spices to bowl, and mix well with spoon.
9) Begin placing portions of vegetable mixture and beans into processor. Process until mixture is cohesive and dough-like. Add water as needed if patty mixture becomes dry.
(*NOTE* If you have a small food processor, like me, this may take several steps. I tend to process the mixture several times to achieve a workable batter.)
10) Grease a baking pan with olive oil and heat oven to 450 F.
11) Form patties out of approximately ¼ cup quantities of dough by rolling in hands and then flattening. Place on baking sheet.
12) Let cook in oven for approximately 15 minutes. Flip and cook for approximately 5-10 more minutes.
13) Serve on buns with all your favorite condiments.

*WARNING* This recipe produces a large quantity of veggie burgers. I tend to freeze them in sealable bags for later use.

This recipe is great with sweet potato fries:
1) Take 2-3 large sweet potatoes and wash.
2) Slice thinly and spread on an oiled baking sheet.
3) Sprinkle with Cajun seasoning.
4) Bake for approximately 25 minutes (or desired crispiness) in oven.


The finished product!



Corn on the cob! Also a great side dish for veggie burgers.

A full stomach. The real end result of veggie burgers.