Low Fat Vegan Cooking

I am a friend of the footless,
I am a friend of all bipeds,
I am a friend of those with four feet,
I am a friend of the many footed!

                           Anguttara Nikaya IV 67

June 12, 2010

Curried Cauliflower and Sweet Potato Salad

Curried Cauliflower and Sweet Potato with Currants and Red Onion

Curried Cauliflower and Sweet Potato Salad

This is another adaptation in my attempt to learn to present my cooking more attractively.

I really loved this salad, and as i always do, i made enough for the next day too.  But overnight in the frig did not improve it.  The onion “cooked” in the vinegar, a flavor i love in pressed salad, but it did not go at all with the curry spices.  So that’s why i am saying serve it the day you make it.  It needs to sit an hour or two for the curry to flavor the cauliflower, but that’s all.

The recipe called for currants.  I thought i didn’t like them, and have been substituting raisins for any currants i come across in recipes for years, but i decided to try them again, just to be sure, and i loved them.  The organic ones i tried were sweeter than raisins and didn’t have the annoying little seeds i remembered.

I also recommend the optional toasted pine nuts and sunflower seeds.  They really add beauty and flavor to the salad.  Sunflower seeds are another food i thought i didn’t like, except for in granola.  I figured out this is because they are toasted – it makes all the difference.

Makes 4 servings

Preparation about 15 minutes

Serve within a few hours

The veggies:

1 head cauliflower, any color

1 small red onion

2 medium sweet potatoes

The dressing:

½ c. rice vinegar

2 T. vegan sugar

2 t. curry powder, hot or mild

½ t. salt (optional)

1/8 t. ground black pepper

The currants:

½ c. currants

The garnishes (optional):

½ c. toasted pine nuts

¼ c. toasted sunflower seeds

½ c. chopped cilantro

Early in the day, bake or microwave the sweet potatoes until quite soft and tender.  Cool.  Peel and chop into bite sized pieces.

Cut the cauliflower into florets, or half florets, if they are not bite sized.  Steam the cauliflower in or over boiling water about 4 minutes, until just tender.  Drain.

Meanwhile, mince the onion, and start the dressing:

Mix the ingredients for the dressing together in a small bowl.

Put the cauliflower, onion, sweet potatoes, and currants into a bowl or storage container.  Pour the dressing over this and mix well but carefully so as not to damage the florets.

Refrigerate at least 2 hours.

Sprinkle with the pine nuts, sunflower seeds, and chopped cilantro, if using.

Adapted from Great Chefs Cook Vegan by Linda Long

May 15, 2010

Tofu Benedict with Roast Beets and Asparagus

Tofu Benedict with Roasted Beets and Asparagus

Tofu Benedict with Roast Beets and Asparagus

My special treat for breakfast was Eggs Benedict.  It turns out this was probably an American invention, which was either invented from scratch several times, or adapted without noting the original dish that the chef knew about.  I see chefs often do this if they change the dish.  I know that recipes can be invented in more than one place, as i have invented something myself, and then found other quite similar recipes.

In any case, i saw several recipes for Tofu Benedict which didn’t differ much from the recipe i originally tried, which like so much else, was by Sarah Kramer, and was far superior to any other version.  I wanted a special occasion breakfast, and pulled out my notes on that recipe, and then made it lower fat, and here is the result.  I must say, i did like it with the veggie bacon as well as the tofu of the original version, but it is satisfying both from taste and from knowing you are eating a relatively healthy dish.

Tofu Benedict would be good for supper or lunch, too.

My tofu comes in 14 oz. packages, though i often see recipes for 1 lb.  I think either amount works, if you don’t want to waste food, although the smaller amount is fine, if you want to use it.

If you are going to serve roast vegetables, start them first, as they take longer to bake.

Makes 4 servings

Preparation about 45 minutes

Tofu can be marinated and sauce made ahead

14-16 oz. firm tofu, drained and pressed

¼ c. apple cider vinegar

¼ c. low sodium tamari

4 slices whole wheat or gluten-free bread

4 large or 8 small slices tomato

Sauce:

½ c. nutritional yeast

2 T. whole wheat flour,  or brown rice

½ t. salt (optional)

1 c. water or vegan milk

1 t. low sodium tamari

1 t. Dijon mustard (optional)

Whisk together vinegar and tamari.  Pour this into an 8 x 8 baking dish.  Slice the tofu and put it into the pan, then turn it over.  Marinate at least15 minutes, turn the tofu, and marinate at least 15 more minutes.

Preheat oven to 450° the last fifteen minutes you marinade the tofu.

Bake the marinated tofu in the marinade about 20 minutes, until it is browner and a little firmer, and the marinade is largely absorbed or evaporated.

Meanwhile, stir the nutritional yeast, flour, and optional salt together.  Add water or vegan milk and tamari and stir well.  Stir in optional mustard.  Simmer on low heat, stirring frequently, until ready to serve.

Toast the bread a few minutes before the tofu is done.

On each slice of toast, place 1 tofu piece, 1 or 2 slices of tomato, and 1/4th of the sauce.  Serve immediately.

Adapted from Faux Eggs Benny in How It All Vegan by Sarah Kramer

Nutritional information – not guaranteed to be accurate:

Per Serving – 346 calories/38.2 g protein (11.1%)/10.1 g fat (26.2%)

Roast Beets and Asparagus

Makes 4 servings

Preparation about 10 minutes

Can be made ahead

Freezes well

4 large beets

2 bunches asparagus

salt and/or spices such as barbecue spices

The secret to roasting vegetables without oil is to cover them.  You still get most of the roasted flavor, but without the dryness that you can easily get with roasting without a moistening ingredient.

Slice the beets about 1/3 inch thick, and either leave the asparagus whole or cut it into bite sized pieces.  Break off the tough ends of the asparagus.  Just bend it and it will break along where the tough part begins.  Or you can cut it off about where it gets thick, if you want straight ends.

Put the vegetables on a baking sheet in a single layer.  You might want to use two separate pans so the asparagus doesn’t turn beet red.  Sprinkle with the seasoning of your choice, and cover with parchment paper.  Seal this in with aluminum foil.  The parchment paper stops any aluminum from contaminating the veggies.

Bake at 450° about 45 minutes, or until tender.  Serve warm or room temperature.

March 10, 2010

Baked Potato and Sweet Potato Fries with Roasted Garlic

Filed under: Gluten Free, Low Calorie Density, Main Dishes, Side Dishes — admin @ 1:05 am

Baked White and Sweet Potato Fries with Spinach and Roasted Garlic

Baked Potato and Sweet Potato Fries with Roasted Garlic

Sometimes i can see that i am not going to have much time to cook supper in time to put some potatoes and/or sweet potatoes in the oven about an hour before we want to eat. I start preparing them about an hour and a half before we want to eat, as the preparation takes a little time, and the cooking varies a bit. I also keep veggies in the freezer, both from leftovers and just bags from the store, for quick meals.  With catsup, kim chee, or other condiments, this meal takes 20 minutes or less to prepare, and we enjoy it frequently.

For those of you who do not know about baked fries, here is the simple recipe:

Scrub about 2 potatoes and/or sweet potatoes per serving.  Peel if you like and have time.  Slice into eighths or smaller if you want them to cook faster or to be crisper. (Parchment paper on the baking sheet makes clean-up easier, though if you don’t use it, all you have to do is soak the pan about 45 minutes and lightly scrub off the potato bits.)  Bake at 350° about 45 to 60 minutes if peeled and 60 to 75 minutes if unpeeled eights of large potatoes.  Watch the last 15 minutes or so and poke them to see if they are cooked the way you like them.  Some of us prefer them brown and crispy, others like them just cooked but still white.  These are edible the next day, but not as good as fresh out of the oven.

It is very simple to set some garlic in with the potatoes or any other meal you’re baking, either to eat with that meal or another meal.  Roasted garlic is good spread on bread, crackers, potatoes, veggies of all descriptions, or used in salad dressing or any sauce calling for garlic.  You need to adjust the salty flavors in any sauce if you use the roasted garlic in them.  I try to cook the garlic ahead so i don’t have to deal with a piping hot garlic head.

Cut off the top of a head of garlic so that the bulb tops are exposed.  Look carefully for any rotten pieces and remove.  Mix 2 T. low sodium tamari (or low sodium vegan bouillon for ½ c. liquid) with ½ c. water.  Put the garlic head in a casserole with a cover or a small baking dish.  Pour the tamari mix over the garlic.  It should come up about 2/3rds of the garlic.  Cover with a top or aluminum foil.  You may want to put a piece of parchment paper between the garlic and the aluminum foil to keep the aluminum from leaching into the broth.  Bake the garlic in 350° oven about 1 hour or until the garlic is very soft and medium brown.  Cool if you have time or carefully squeeze the garlic out of the skin with thick heat proof gloves.

The garlic will keep refrigerated a day or two.

A small potato is about 134 calories, 3.6 g protein (10.7%), and .1 g fat (.7%)  That’s about a cup of cooked potato.

A medium potato is about 168 calories/4.6 g protein/.2 g fat

A large potato is about 292 calories/ 7.9 g protein/.3 g fat

A two inch long sweet potato is about 103 calories/2.3 g protein (8.9%)/.2 g fat (.2%)  That’s about 2/3 c. cooked sweet potato.  A cup of cooked sweet potato is about 158 calories/2 g protein/.2 g fat.

Garlic is about 4 calories per clove, so 4 cloves would be about 16 calories, plus about 7 calories for 1 ½ t. tamari.

December 30, 2009

Baked Mushrooms

Filed under: Higher Calorie Density, Side Dishes — admin @ 1:01 am
Baked Mushrooms

Baked Mushrooms

For years, i have had baked stuffed mushrooms as part of my Christmas lunch. I don’t remember where i first had them, but i know i spent some years perfecting the recipe based on what I remembered having had. The mushrooms bake and are wonderfully juicy and the filling is savory and a perfect compliment to the mushrooms. It was loaded with oil. This has no oil, but the same basic ingredients. Originally, the mushrooms were filled with a vegetable/ bread crumb mixture. Without oil, i found it worked better to slice the mushrooms and put them in a casserole with the vegetable part of the stuffing, and put the bread crumbs on top to brown. I made this dish with some dried mixed mushrooms that we got at CostCo – morels, shiitake, porcini, Brazilian, ivory portabellas, and oyster mushrooms. You can make it with any mushrooms. Next time, i want to try just portabellas.

My friend Melissa said it would be good as a stuffing. I think the flavors would compliment a nice winter squash, and boy would that look nice, too.

I used shallots, which have a more subtle flavor than white onions, and don’t over power the mushrooms, but red onion or even white onion would work.

Baked Mushrooms

Makes 4 servings
Preparation about 25 minutes
Can be made ahead

Mushroom mix:
6 c. mushrooms, any kind
6 shallots or 1 ½ onions
2 cloves garlic, minced or pressed
2 carrots

Bread mix:
2 slices whole wheat or gluten free bread
1 t. dried basil
1 t. dried marjoram
1 t. dried oregano
1 t. dried sage
1 t. dried thyme
1/8 t. or more ground black pepper
½ t. salt (optional)

Preheat oven to 350° F.

Sauté mushrooms, shallots, and garlic in ½ c. water until tender, about 10 minutes. Mince carrots – you want them to be a seasoning for the mushrooms, not a featured vegetable. Add them to the mushroom mix and cook until tender, about 7 minutes.

Crumble the bread, and mix in the herbs – a food processor works well for this.

Put the mushroom mix in a casserole or baking dish and top with the bread mix, smoothing the crumbs to the edges. Bake about 30 minutes, until crumbs are browned, but watch so they don’t get too dark.

Serve as a side dish or over vegetables. Good with baked potatoes and cauliflower, zucchini, red pepper, carrot, and kale.

Nutritional information- not guaranteed to be accurate:
Per serving – 180 calories/6.7 g protein (14.8%)/1.3 g fat (1.3%)

December 16, 2009

Sauteed Zucchini

Filed under: Gluten Free, Low Calorie Density, Side Dishes — admin @ 1:01 am
Sauteed Zucchini

Sauteed Zucchini

Sometimes a meal needs a hit of a strong flavor. Here is one solution. I use sautéed zucchini as a condiment, as it is very salty and sweet. You could use it as a sauce over greens and a grain, or as a side dish to compliment a dish that has more subtle flavors.

Sautéed Zucchini

Makes 4 small servings with a whole meal’s sodium
Preparation about 5 minutes
Cook about 20 minutes
Freezes well
Can be made ahead

4 medium zucchini
2 T. low sodium tamari
4 t. maple syrup

Slice zucchini, either in rounds or in long thin slices lengthwise down the zucchini.

Mix the tamari and maple syrup in a non-stick skillet. Lay the slices one slice thick if possible. Cook over medium heat, stirring and flipping every couple of minutes, until zucchini is tender and sauce is absorbed.

Adapted from Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure by Caldwell B. Esselstyn, and from a sauté sauce from Vegan Yum Yum.

Nutritional information – not guaranteed to be accurate:
Per serving – 57 calories/3.4 g protein (24%)/.4 g fat (6.3%)

December 6, 2009

A Christmas Dinner

A Christmas Dinner

A Christmas Dinner

We had our traditional Christmas dinner for Thanksgiving, in the hope that this post would be early enough for anyone looking for ideas for Christmas dinner on Christmas this year. After an exciting Christmas morning, you might not want to spend all day cooking. Here’s a dinner that can largely be made ahead, if you can find the time during the busy pre-Christmas rush.

Christmas Dinner Menu

Sun-dried Tomato Bread
Nut Cheeze Ball
Seitan Roast
Roasted Vegetables with Sweet and White Potatoes
Spinach with Pinenuts
Cranberry Relish
Fruit and Nut Cake

You might want to start with a appetizer earlier in the day to have a little space while you make the final preparations, and to keep your family from getting a sugar high from Christmas cookies…

Nut Cheeze Ball

Nut Cheeze Ball

Nut Cheeze Ball

1 c. slivered almonds
1/4 c. pinenuts
1/2 t. salt
1 t. sugar
4 ounces extra firm or firm tofu
1 t. red wine vinegar
1 t. lemon juice
1 t. onion powder
2 scallions, minced
1/4 c. walnuts, chopped

Process the walnuts in a food processor briefly to make small walnut crumbs. You still want them to look like walnuts. Put on a plate or bowl and set aside. You don’t need to clean the processor bowl.

Process almonds and pinenuts with salt and sugar. Process about 2 minutes until it is a paste.

Drain tofu and press out water. Add to nut paste with vinegar, lemon juice, and onion powder. Blend another two minutes until mixture resembles hummus. Add chives and process briefly, so there are still flecks of green in the mix. Form into a ball or two and roll in chopped walnuts. Refrigerate until 1 hour before serving, then let the balls come to room temperature.

Serve with crackers, bread, or a mix of raw vegetables.

Adapted from Vegan Cheese Ball in My Vegan Cookbook.

Nutritional information- not guaranteed to be accurate:
per serving 150 calories/6.3 g protein (16%)/13 g fat (78%)

Creamy Cucumber Salad

Creamy Cucumber Salad

Creamy Cucumber Salad

2 medium cucumbers
12 ounces silken tofu
2 T. lemon juice
2 T. rice or red wine vinegar
1/2 t. salt
6 T. minced mint leaves

Chop or slice cucumber. Set aside. Put in a blender the tofu, lemon juice, vinegar, salt, and mint leaves, and blend until smooth and creamy. Mix with the cucumber and refrigerate, covered, until ready to serve, or you can take it out and bring it to room temperature for an hour before serving.

Adapted from Cucumber Raita in The Voluptuous Vegan: More Than 200 Sinfully Delicious Recipes for Meatless, Eggless, and Dairy-Free Meals by Myra Kornfeld, George Minot, and Sheila Hamanaka.

Nutritional information – not guaranteed to be accurate:
per serving – 66 calories/6.7 g protein/2.7 g fat

Seitan Roast and Roasted Vegetables with Sweet and White Potatoes

Seitan Roast and Roasted Vegetables with Sweet and White Potatoes

Seitan is a recent discovery, not something I grew up with. It comes from Japanese and Chinese cuisine, hence the unfortunate name for the west. I like the packaged seitan i buy at the health food store, and I like every recipe i’ve tried to make it myself… it’s amazingly easy, and less expensive than the already made seitan. I’m still trying different things to make it better, and this was one experiment that was quite tasty, though I think it can still be improved… This roast is quite moist, which makes it easier to cut with a fork.

Seitan is not something i cook very often, so i just make notes and when I’m ready to make it again, i read them, and all the Google articles I can stand, and then make the latest version. Lately i’ve been trying baking options, but you can also boil it. This roast combines a little of both techniques.

You need wheat gluten, which, ironically, i find in the gluten-free section of the health food store, with all the special flours. Basically, you just mix the gluten with an equal amount of liquid, knead for a couple of minutes, and cook. But you can add a lot of flavor in both the mixing and the cooking stage.

Seitan Roast

Makes 4 servings
Preparation about 45 minutes
Freezes well
Can be made ahead, but it’s better if you just make the roast and refrigerate it in the broth, then take it out bake it and immediately serve it

1 large onion, chopped
2 cloves garlic, minced or pressed
2 1/2 c. vegetable stock or water
2 T. tamari
2 t. vegan Worcestershire sauce
2 t. Liquid Smoke
¼ c. nutritional yeast
¼ or more t. ground black pepper
1 t. dried oregano
1 t. dried sage
1 c. wheat gluten
3 T. whole wheat flour

Preheat the oven to 350 degrees.

Put the onion and garlic in a medium pan with ½ c. of the water, and sauté. When they are tender, and the water is about half absorbed, put it in a food processor and process. This is going into the actual roast as well as the cooking broth, so it needs to be fairly smooth.
Mix in the rest of the water, tamari, Worcestershire sauce, and Liquid Smoke. Set aside.

Mix the wheat gluten, flour, nutritional yeast, pepper, and herbs. Add 1 ¼ cup of the broth mixture and stir until it is absorbed or mostly absorbed. Knead about 2 minutes or 120 times.

Put the roast in a casserole and pour the rest of the broth over it. Bake about 1 hour, or until the broth is absorbed.

You can bring the roast to the table on a platter and slice it there, or slice it in the kitchen before you serve it.

Adapted from a recipe from Mountain Rose Herbs, and from Faux Ham in La Dolce Vegan by Sarah Kramer.

Nutritional information – not guaranteed to be accurate:
Per serving – 182 calories/27.9 g protein (61%)/.8 g fat (4%)

Roasted Vegetables with Sweet and White Potatoes

Makes 4 servings
Preparation about 30 minutes
Doesn’t freeze well
Can be made ahead as far as slicing the vegetables and putting them in the broth in the refrigerator until ready to bake

1 large potato
1 medium sweet potato
2 carrots
1 onion
2 zucchini
1 red pepper
1 t. dried thyme
1 t. dried rosemary
2 garlic cloves, minced or pressed
2 packets low fat vegan bouillon such as Savory Choice
1 c. water

Preheat the oven to 350 degrees.

You want this to look nice for a festive occasion, so slice the veggies attractively. Cut the potato in half and then into fairly thin slices. You can cut the sweet potato the same way or vary it by cutting it into chunks, but not too thick so the veggies will all be done at the same time. Slice the onion thinly. Slice the zucchini into ¼ inch slices. Cut the top off the red pepper and pull the green stem off, then pull out the seeds and membrane in the rest of the pepper. Slice the pepper into ¼ inch slices.

Place all the vegetables in a large baking pan or casserole. Sprinkle with the herbs. Mix the bouillon and garlic into the water and pour over the vegetables and stir. Be sure they are well coated.

Bake 45 to 60 minutes, stirring about every 10 minutes, until veggies can be easily pierced with a fork. Drain the broth and reserve for soup.

Adapted from Roasted Root Vegetables in La Dolce Vegan by Sarah Kramer.

Nutritional information – not guaranteed to be accurate:
Per serving – 196 calories/4.6 g protein (11.7%)/.6 g fat (3 %)

Spinach with Toasted Pinenuts

4 servings
preparation 10 minutes

2 bunches spinach, well washed, or 6 c. frozen (1 lb.)
1/4 c. pinenuts

Cook spinach in a little water and drain. Toast pinenuts in a dry skillet over a medium flame about 3 minutes, until browned but not burnt, watching carefully. Sprinly over spinach and serve immediately.

Nutritional information for the whole meal – not guaranteed to be accurate:
Per serving – 1284 calories/60.2 g protein (18.7%)/30.2 g fat (21.1%)

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