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October 07, 2009

Mushroom Soup Southwest Version

When I lived in Hawaii, I developed a vegan mushroom soup using dried shitake mushrooms and other local ingredients readily available in the Asian markets. Now that I live in northeast Arizona, I have had to do some substitutions. This is the result.I still used tamari sauce...not a typical southwest ingredient but couldn't replace the taste with anything local. Most supermarkets stock it now so was easy to find.
 
This recipe is low fat but does not taste it! Enjoy.

Total time to make: 45 min

15 min prep

SERVES 5

  • 1 large onion, diced
  • 1 red bell pepper,  diced
  • 1 yellow bell pepper, diced
  • 1 1/2 cups mushrooms, fresh, whatever is available, diced
  • 1 teaspoon sea salt
  • 3 garlic cloves, roasted taste best but you can use plain
  • 3 tablespoons olive oil
  • 1 chipotle pepper, whole, dried
  • 1 tablespoon cocoa powder (yes, you read that right)
  • 1 teaspoon cumin, ground
  • 2 tablespoons cilantro, fresh, chopped
  • 1 (15 ounce) can tomato soup, condensed (yes, the regular campbell soup kind)
  • 1/3 cup tamari sauce (can use regular soy sauce if can not find tamari)
  • 1 cup brown rice, cooked (save some left-over for this recipe)
  • 6 cups water
  • 1 tablespoon brown sugar
  • 1 tablespoon nutritional yeast, (sometimes I put in 2 tablespoons for stronger taste.)
  1. Put the olive oil in large dutch oven or stock pot.
  2. Put pot on large burner over medium high heat.
  3. Add the onion and peppers brown them over the heat, stirring as needed until they are lightly browned and onions are translucent.
  4. Add 3 cups of water and the tomato soup to the pot. Turn the heat to medium. Add the mushrooms and sea salt.
  5. While the soup is cooking, in a blender, add 2 cups water, the rice, and all of the rest of the ingredients blend on high until well blended.
  6. When mushrooms are well cooked in the soup, turn the temp down to medium low, add the mixture from the blender.
  7. Then add the last cup of water to the blender, swish it around to clean the rest of the mixture from the blender and pour it in to the stock pot as well.
  8. Continue cooking over low heat until the soup starts to thicken a bit. Then serve and enjoy!

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September 13, 2009

Granola Snacking


Hungry and don't want to eat junk food full of chemicals and trans-fats?? Here is a real snacking mix that is easy to make and you can keep on hand! I was hungry and didn't have much in the house today. We live about 75 miles from the nearest store so I cooked this up with the ingredients I had in the shelves. That is why there are some strange measurements. For instance, I only had a half cup of margarine so I added some canola oil. Then, I only had one cup of flour and the mixture looked a little moist so I added a half cup of soy flour. The results turned out pretty good, though so I thought I would share them with you. If you don't have exactly these ingredients I encourage you to improvise too! Turned out good for me

Total time that it took me to make this: 45 min 

VIVIAN'S GRANOLA

SERVES 12 , 12 cups

  • 1/2 cup soft tub margarine (I used Smart Balance)
  • 1/2 cup canola oil
  • 1 cup maple syrup,  Real not the fake stuff
  • 1/2 cup warmwater
  • 1 teaspoon sea salt
  • 1 cup whole wheat flour
  • 1/2 cup soy flour
  • 1/2 cup ground flax seed
  • 6 cups oatmeal
  • 2 cups walnuts
  • 2 cups coconut flakes
  • 2 cups raisins
  1. Mix the water and salt to dissolve the salt. Set aside.
  2. Take a big broiler pan and put it across 2 stove burners. Turn the burners on low.
  3. Add the margarine, water/salt mixture, oil and maple syrup to the broiler pan. Stir ingredients together until the margarine is melted.
  4. Add all the other ingredients except the raisins. Mix well until everything is moist.
  5. You have 2 choices in how you can cook this granola. You can take your broiler pan and put it directly in the oven and bake at 250 for about 2 hours stirring every 20 to 30 minutes or so. That is the slow way. Or if you are hungry and can't wait -- like I usually am -- spread the granola out onto 2 big cookie sheets and bake at 325 for about 30 minutes stirring every 10 minutes or so.
  6. After the granola has finished baking, turn off the oven, take the pans out and spread the raisins over the top of the still warm granola. Let set until cool then put in zip-lock bags or air-tight canisters.
  7. Stays fresh about a week but will probably be eaten before then!

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August 10, 2009

Vegan "Tuna" Salad Sandwich

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 Disclaimer: No actual tunas were harmed in the making of this sandwich!!

 

Summertime is perfect for making sandwiches. Sandwiches are refreshing and satisfying quick meals that don't heat up the kitchen. Ever wonder what kind of sandwiches vegans make?? Well, of course, peanut butter and jelly is one quick and easy choice. With a good heavy duty blender you can make just about any kind of nut butter you want to replace the peanut butter. But you don't have to stop there. If you are creative, there are more options than you realize. Hummus makes a great sandwich or wrap filling. So does avacado. Many veggies are great between two pieces of bread. Tofu that has been frozen and thawed has a consistency very similar to chicken and makes a great chicken salad with some vegan mayo.  
Here is a recipe for a great sandwich filling option for those who would like something similar to tuna salad. It is quite tasty. It doesn't taste exactly like the "real thing". Actually, I believe it tastes better! No concern about mercury poisoning either!!

Mock Tuna Salad Sandwiches 

10 min prep

SERVES 3 -4

  • 2 cups chickpeas cooked (about 1 15 oz can)
  • 3 tablespoons mayonnaise, vegan of course
  • 2 tablespoons sweet pickle relish
  • 1/4 cup onion, finely chopped
  • 1/4 cup celery, finely chopped
  • 1/4 cup carrots, shredded
  • 1/2 teaspoon sea salt
  • black pepper to taste
  1. Drain the chickpeas well and place in the food processor. Blend until fairly smooth with only small chunks of chickpeas.
  2. Add the rest of the ingredients. Pulse food processor a few times until well blended.
  3. Serve on whole wheat or rye bread.
  4. I like to make this on toast as an open-faced sandwich topped with fresh tomato slice

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August 03, 2009

Vegan "Milk"

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I have talked to many vegetarians who would like to transistion to a totally vegan diet. In these conversations one area of concern that often comes up is how to find appropriate dairy substitutes. Many people complain that it is difficult to find an acceptable, affordable alternative to milk. The most commonly available substitute is soy milk. However, many people cannot tolerate large amounts of soy products. Soy beans are not that easy to digest. For those people who are soy intolerant, drinking soy milk causes abdominal cramping, bloating and diarrhea. The other commercial alternatives such as rice, almond and other nut milks are not as readily available. They are also usually much more expensive especially in organic form.

Here is a little secret I would like to share with you. You do not have to spend a fortune on milk alternatives. They are very easy to make in your own kitchen. All you need is some simple fresh organic ingredients, a good blender, glass containers like mason jars to keep the "milk" fresh and if you are making almond milk. you will also need cheese cloth to filter the milk.

This is the basic recipe. I put some suggestions for ingredients but you can use just about any seed or nut. DIfferent "milks" enhance different types of recipes. I use walnut milk for desserts and for my granola in the morning. It goes well with those items. I also like it in my coffee because it is rich and creamy. Rice milk is much lighter and not over-bearing at all. I like it in soups where you don't want to overwhelm the other ingredients. Cashew and sesame seeds make the richest milk. They are good for gravies and white sauces.

Vegan Milk

10 min | 10 min prep

SERVES 4  (or just a little more than 1 quart)

  • 1 cup of nuts, seeds or cooked brown rice. Some good options are walnuts, pumpkin seeds, sunflower seeds, hazelnuts, or almonds. organic and shelled, of course!
  • 4 cups filtered water
  • 1/4 to 1/2 teaspoon sea salt
  • 1 tablespoon of natural sweetener such as maple syrup, agave syrup or sucanat
  1. Put all ingredients in a blender.
  2. Blend on high several minutes until very smooth and looks like milk.
  3. May use immediately or pour into clean glass jar with a tight lid (such as a mason jar).
  4. May store in the refrigerator for several days.
  5. Caution: If using almonds as your nut, it is best to soak the almonds in water overnight in the frig to soften them. You will still probably have some almond particles in the milk after blending. Just filter the particles out by pouring the "milk" through cheese cloth after blending.
  6. Those almond particles can be added to liquid soap and used as a face cleaner. Almond is an excellent exfoliant.
  7. You can vary the amount of milk you make. I often will make just one cup for a certain recipe. To do that I use 1/4 cup nuts, seeds or cooked rice, 1 cup water, a dash of salt and a scant teaspoon of sweetener.

Have fun making your "milk". This milk REALLY does a body good! 

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July 12, 2009

Summer Smoothies - Cool Vegan Treats

 
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Summer is a time for cool refreshing drinks. Here are some recipes that taste great and are actually pretty good for you too!!

Vegan Strawberry Smoothie

A sweet refreshing drink that is quick and easy to make. It also taste great. You would never know it has no added sugar. The walnuts are a great way to add heart-healthy omega 3 fatty acids
 
Total Time: 5 min
 SERVES 1
 
1 cup frozen strawberries (dry kind in the bag,  not in syrup)
 
1/4 cup walnuts
 
1 1/4 cups apple juice
 
1 banana
 
1. Put apple juice and walnuts in blender. Blend on high until well mixed.
2. Add strawberries and banana. Blend until smooth.
3. Pour into glass. Drink and enjoy.
4. You can add extra apple juice to make thinner consistency.
5. You can also add less apple juice it will be thicker and more like ice cream.
6. You can add 1 tablespoon of ground flax or wheat germ to increase the nutrition without changing the taste.
7. To increase the fiber add one tablespoon oat bran.

 

Vegan Banana Milk Smoothie

I use this two ways. It is a delicious creamy smoothie. It can also be used as a "milk" of sorts. I put it over my granola in the morning....yummy!

Total Time: 5 min

SERVES 1

1 medium banana, peeled

1/2 cup apple juice

1 pinch sea salt

1 dash vanilla

4 ice cubes

1. Throw it all in a blender and blend until frothy

2. Serve.

3. As noted above, you can add one tablespoon ground flax, wheat germ or oat bran as desired for a "boost"

 

"Purple Cow" Smoothie

Yes, I named it after that favorite drink of childhood. This version, is a tastier vegan version of the old classic. Very easy too! It makes a good quick breakfast.

Total Time: 5 min

SERVES 2

1 cup apple juice

1/4 cup walnuts

2 cups red grapes, washed seeded

2 cups ice

Put apple juice and walnuts into a blender. Blend on high until smooth. Add grapes and ice. Blend again on high until well blended. Pour into glasses and enjoy!!

 

Very Berry Smoothie

A quick and yummy treat and since the main ingredient is blueberries, it is loaded with anti-oxidants. Each serving has 222 calories and only 23 of those calories are from fat. The recipe is heart-health with NO cholesterol, very low sodium (only 70 mg) and high fiber (a whopping 6.3 grams). You can increase the fiber even more and add some omega 3 fatty acids by adding a tablespoon of ground flax seed before blending.

5 minutes preparation time

Serves 2

1 Cup Vanilla Soy milk

1 1/2 cup frozen whole blueberries

1/2 cup frozen strawberries

1 tablespoon Maple or Agave Syrup

2 ice cubes

Put all ingredients in a blender

Blend until smooth.

Serve immediately

This is a great healthy breakfast or snack when you are in too big a hurry to eat.

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June 14, 2009

Summer Treat - Vegan Ice Cream Sandwich

Ice Cream Sandwich.jpg
 

Celebrate Summer With A Cool Treat! 

What better way to enjoy the sun! Great "Ice Cream" made with healthy coconut milk and a relatively nutritious cookie. This wholesome recipe will make you feel good about having a treat.
 

Nutritious Ice Cream Sandwich

Makes 2 dozen cookies (12 sandwiches)

1 1/2 cups whole wheat flour

1 cup date sugar (made from ground dehydrated dates)

1 teaspoon cinnamon

11/2 cups regular oats

1 teaspoon baking soda

1 cup hot water

1/2 cup coconut oil, melted

2 teaspoons vanilla extract

1/2 cup vegan chocolate chips

1/2 cup chopped walnuts

1 pint coconut milk ice cream

1. Preheat oven to 350 degrees F, and spray a cookie sheet with oil.

2. In a large bowl combine flour, date sugar and cinnamon.

3. In a medium size bowl combine oats and baking soda.

4. Add the hot water to the oats stirring well.

5. Add the oil and vanilla to oat mixture and stir to combine.

6. Pour the oat mixture into the flour mixture and stir well, then fold in the chocolate chips and chopped walnuts.

7. Drop rounded tablespoons of dough onto the cookie sheet, and flatten with a fork.

8. Bake for 15 minutes. Remove from oven and cool before moving to a wire rack.

9. When cool place half the cookies upside down on a cookie sheet

10. Spoon ice cream onto each half and cover with another cookie. Place cookie sheet in the freezer. Freeze until hard. Then place ice cream sandwiches carefully into a freezer bag  to store.

 

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May 25, 2009

Grilled Veggie Sandwich

Grilled Portabella Mushroom
 

 

Aloha, Essene Family and Friends!
 
My apologies to you all ...I meant to post this recipe before the weekend to be available for Memorial day picnics. It was a rather hectic weekend, though....lots of new things in store for Ho'omana so stay tuned. Any way, there is a whole summer of weekends ahead to fire up the grill. So here is a great sandwich recipe.
 
Enjoy,
 
Vivian

 

Grilled Veggie Sandwich  

 Tasty grilled veggie sandwich. An alternative to gardenburgers for the vegan barbecue!

Total time to make: 30 min 

10 min prep

SERVES 3 -4 , 3 -4 sandwiches

  • 1 cup balsamic vinegar
  • 3/4 cup water
  • 1 teaspoon pepper
  • 1 teaspoon sea salt
  • 5 tablespoons fresh basil, chopped
  • 4 garlic cloves, minced
  • 1 teaspoon thyme, dried (1 tablespoon if fresh)
  • 1 cup sun-dried tomato, diced
  • 1 shallot, chopped (if no shallot, use onion 1/4 cup)
  • 1 zucchini
  • 1 eggplant
  • sourdough bread, sliced
  1. Put the following in a blender: 1/2 cup balsamic vinegar, 1/4 cup water, 1/2 tsp each of pepper and salt, 3 tablespoons of the basil, 2 cloves of the garlic, 1 tsp Thyme.
  2. Mix on high for 30 seconds. Pour into a gallon zip lock storage bag. close and set aside. This is your marinade.
  3. Slice the zucchini and eggplant lengthwise into 1/2 inch strips. Put them into the bag with the marinade. Close the bag and shake well. Allow veggies to marinade at least one hour.
  4. While the veggies are marinading, mix all the remaining ingredients in a large bowl. This is your sauce.
  5. Grill the eggplant and zucchini for aproximately 20-30 minutes, turning frequently.
  6. Dip sourdough bread slices in the sauce for a minute (do not soak through).
  7. Broil the bread until crisp.
  8. Put veggie slices on bread and make sandwiches.
 

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May 20, 2009

Smoky Sweet Asparagus

 

asparagus

 

 

For many people, Memorial Day is usually the first official cookout of the year. I thought this would be a good time to post some Vegan alternatives for the grill. Asparagus is usually in season at this time of year and fresh asparagus is SO delicious. It seemed like a natural choice for Memorial day grilling.


Requires some advanced preparation to marinade but grilling is quick and easy.

SERVES 4

  • 1 1/2 lbs asparagus spears, fresh, washed
  • 1 onion, sliced
  • 1 small chipolte pepper, chopped (If not available, try a jalapeno)
  • 2 tablespoons olive oil
  • 1/2 cup lemon juice,fresh squeezed
  • 1/4 cup maple syrup (or agave syrup)
  • 1 garlic clove, minced
  1. Combine all ingredients except asparagus and onion. Let set at least 15 minutes. Add asparagus and onion and marinate at least one hour in the frig. Take asparagus and onion out of the marinade but keep the marinade! Grill the asparagus until tender. Put asparagus and onion on a plate and drizzle marinade over the vegetables. Serve immediately.

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