Epicurean Vegan

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Zucchini, Tomato & Ricotta Tart

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Zucchini, Tomato & Ricotta Tart -- Epicurean Vegan

This was so good and so easy to make! Yes, I know, puff pastry—even though it’s vegan—isn’t the healthiest of foods, but once in a while, it’s okay. In fact, it’s downright fun to come up with recipes using it. This is the perfect time to break out the mandolin slicer (if you’re brave enough). I’m still too freaked out to use it after my mishap with it.  Anyway, I used my go-to ricotta cheese recipe which makes more than what you need for this, but the rest will freeze well or keep in the fridge for 3-4 days. It’s great mixed in some cooked pasta with veggies, or small batch of a stuffed shells. You can also just halve the recipe if you’d like. This dish works as a main meal, or cut into small squares, is ideal as an appetizer. Check out these other tart recipes: Savory Vegetable Tart and Savory Asparagus Tart.

INGREDIENTS:
1 puff pastry sheet, thawed
1 medium zucchini, sliced thin
2 tomatoes, sliced thin
Olive oil
Salt and pepper
Ricotta:
14-oz tub of extra firm tofu, drained and pressed
1 tsp basil (sometimes I use fresh basil–about a cup)
1 tsp rosemary (Again, you can use 1 Tbs of freshly chopped rosemary)
1 tsp garlic powder
1 tsp salt
1/4 tsp black pepper
2 Tbs lemon juice
1/3 C nutritional yeast
Optional: 1/4 to 1/3 cup of vegan mozzarella, shredded

DIRECTIONS:
Preheat the oven to 350. On a floured surface, roll out the puff pastry to fit an 11″x17″ cookie sheet. It’s ok if the edges go over the side—just tuck them in. Stick with a fork in several places.

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Bake for 7-10 minutes (check it to make sure it’s not browning). You want it just toasted:

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To make the ricotta, combine all of the ingredients (except the cheese, if using) in a food processor. Transfer to a bowl, then stir in the cheese.

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Spread about a cup or so of the ricotta onto the puff pastry. You can use as little or as much as you’d like. Top with the tomato slices. I got about 9 slices, so I spaced them evenly on top.

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Next, layer on the zucchinis. Drizzle with olive oil and season with salt and pepper.

Zucchini, Tomato & Ricotta Tart -- Epicurean Vegan

Bake for 20-25 minutes, or until the edges of the crust brown the zucchinis are tender.

Zucchini, Tomato & Ricotta Tart -- Epicurean Vegan

Transfer to a large cutting board, then cut and enjoy!

Zucchini, Tomato & Ricotta Tart -- Epicurean Vegan

Zucchini, Tomato & Ricotta Tart -- Epicurean Vegan

Zucchini, Tomato & Ricotta Tart
 
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This was so good and so easy to make! Yes, I know, puff pastry---even though it's vegan---isn't the healthiest of foods, but once in a while, it's okay. In fact, it's downright fun to come up with recipes using it. This is the perfect time to break out the mandolin slicer (if you're brave enough). I'm still too freaked out to use it after my mishap with it. Anyway, I used my go-to ricotta cheese recipe which makes more than what you need for this, but the rest will freeze well or keep in the fridge for 3-4 days. It's great mixed in some cooked pasta with veggies, or small batch of a stuffed shells. You can also just halve the recipe if you'd like. This dish works as a main meal, or cut into small squares, is ideal as an appetizer. Check out these other tart recipes: Savory Vegetable Tart and Savory Asparagus Tart.
Author:
Serves: 6
Ingredients
  • 1 puff pastry sheet, thawed
  • 1 medium zucchini, sliced thin
  • 2 tomatoes, sliced thin
  • Olive oil
  • Salt and pepper
  • Ricotta:
  • 14-oz tub of extra firm tofu, drained and pressed
  • 1 tsp basil (sometimes I use fresh basil--about a cup)
  • 1 tsp rosemary (Again, you can use 1 Tbs of freshly chopped rosemary)
  • 1 tsp garlic powder
  • 1 tsp salt
  • ¼ tsp black pepper
  • 2 Tbs lemon juice
  • ⅓ C nutritional yeast
  • Optional: ¼ to ⅓ cup of vegan mozzarella, shredded
Directions
  1. Preheat the oven to 350.
  2. On a floured surface, roll out the puff pastry to fit an 11"x17" cookie sheet. It's okay if the edges go over the side---just tuck them in. Stick with a fork in several places.
  3. Bake for 7-10 minutes (check it to make sure it's not browning). You want it just toasted.
  4. To make the ricotta, combine all of the ingredients (except the cheese, if using) in a food processor. Transfer to a bowl, then stir in the cheese.
  5. Spread about a cup or so of the ricotta onto the puff pastry. You can use as little or as much as you'd like. Top with the tomato slices. I got about 9 slices, so I spaced them evenly on top.
  6. Next, layer on the zucchinis. Drizzle with olive oil and season with salt and pepper.
  7. Bake for 20-25 minutes, or until the edges of the crust brown the zucchinis are tender.
  8. Transfer to a large cutting board, then cut and enjoy!

Feast On This!

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Lately, it seems that word is finally getting around about the dangerous effects of milk consumption. How ridiculous was it that the outcome of the (fiasco) fiscal cliff (or at least part of it) hinged on averting a price hike in milk prices?! Parents were freaking out about the cost of milk rising when in actuality, that is the one thing parents should not be giving their children. It is absolutely not a coindence that the U.S. consumes the most dairy, yet we have the highest rates of osteoporosis. Numerous studies have confirmed that when we ingest cow’s milk, our bodies have a reaction to the acid in the milk and in an effort to neutralize it, our body releases the calcium from our bones. Dr. Neal Barnard, head of the Physicians Committee for Responsible Medicine wrote about the dangers of milk consumption over at The Kind Life; I highly recommend you check it out. In the meantime, take a gander at this fabulous infographic provided by LearnStuff.com

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Got-Milk-You-Dont-Need-It

Hearty Vegetable Stew

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Hearty Vegetable Stew -- Epicurean VeganThe guys went snowboarding yesterday, so I figured this soup would be great for them to come home to. It may not have healed the bruises and bumps, but it did hit the spot. This is much like beef stew but without the cancer-causing, artery-clogging, animal carcass. Yum!

INGREDIENTS:
1 C white onion, chopped
2 Tbs olive oil
2 large cloves of garlic, crushed or minced
1/4 C flour
1 C red wine
7 C vegetable broth
1 Tbs vegan Worcestershire sauce
1/2 tsp dried rosemary
1 bay leaf
1/2 tsp dried thyme
1 tsp salt
1/2 tsp black pepper
3 large russet potatoes, peeled and cut into chunks
4-5 celery stalks, sliced
3 large carrots, sliced
2 C mushrooms, quartered
2 Tbs arrowroot
1 Tbs dried minced onion

DIRECTIONS:
In a large soup pot, heat the olive oil and garlic. Add the onions and cook over medium heat until they begin to soften and brown. Stir in the flour and coat the onions well and cook 2 minutes.

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Whisk in the wine and let it simmer for about 2 minutes.

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Whisk in the broth, Worcestershire sauce, rosemary, thyme, salt, and pepper, then drop in the bay leaf. Cover and let simmer over low to medium heat for 15-20 minutes.

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Add the potatoes, celery, and carrots and cook 20-25 minutes, or until the veggies soften, but not too much—you don’t want them mushy. Add the minced onions and mushrooms and let them cook down a little—about 5-7 minutes. The soup wasn’t quite as thick as I wanted it, so I mixed together the arrowroot with just over an 1/8 cup of water and then poured it into the soup. As always, it worked like a charm. Enjoy!

Hearty Vegetable Stew
 
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The guys went snowboarding yesterday, so I figured this soup would be great for them to come home to. It may not have healed the bruises and bumps, but it did hit the spot. This is much like beef stew but without the cancer-causing, artery-clogging, animal carcass. Yum!
Author:
Serves: 4
Ingredients
  • 1 C white onion, chopped
  • 2 Tbs olive oil
  • 2 large cloves of garlic, crushed or minced
  • ¼ C flour
  • 1 C red wine
  • 7 C vegetable broth
  • 1 Tbs vegan Worcestershire sauce
  • ½ tsp dried rosemary
  • 1 bay leaf
  • ½ tsp dried thyme
  • 1 tsp salt
  • ½ tsp black pepper
  • 3 large russet potatoes, peeled and cut into chunks
  • 4-5 celery stalks, sliced
  • 3 large carrots, sliced
  • 2 C mushrooms, quartered
  • 2 Tbs arrowroot
  • 1 Tbs dried minced onion
Directions
  1. In a large soup pot, heat the olive oil and garlic. Add the onions and cook over medium heat until they begin to soften and brown. Stir in the flour and coat the onions well and cook 2 minutes.
  2. Whisk in the wine and let it simmer for about 2 minutes.
  3. Whisk in the broth, Worcestershire sauce, rosemary, thyme, salt, and pepper, then drop in the bay leaf.
  4. Cover and let simmer over low to medium heat for 15-20 minutes.
  5. Add the potatoes, celery, and carrots and cook 20-25 minutes, or until the veggies soften, but not too much---you don't want them mushy.
  6. Add the minced onions and mushrooms and let them cook down a little---about 5-7 minutes.
  7. The soup wasn't quite as thick as I wanted it, so I mixed together the arrowroot with just over an ⅛ cup of water and then poured it into the soup. As always, it worked like a charm. Enjoy!

Mexican Pasta Casserole

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Mexican Pasta Casserole -- Epicurean VeganI’ve made a similar casserole, but I didn’t have all of the ingredients. I changed things up given what I had to work with. I love how easy and delicious these kinds of casseroles are—they make for the perfect winter meal.

INGREDIENTS:
Sauce:
1  14.5 oz can diced tomatoes (or a can of Rotel with green chilies), undrained
1/2 C Tofutti sour cream + any extra for serving on top
1/4 C nutritional yeast
1 packet of seasoning mix (taco, burrito or fajita)
1/2 C shredded  Daiya pepper jack cheese
1/4 C almond milk
1 tsp salt
1/2 tsp black pepper
The rest:
2 C uncooked pasta (any variety—I had a mixture of ziti and elbow mac)
1 Tbs olive oil (I used chipotle-flavored)
2 cloves garlic, crushed or minced
1/2 of a bell pepper (any variety—I used orange), chopped
1/2 C onion, chopped
1-1/2 to 2 C mushrooms, chopped or sliced
1  15 oz can black beans, drained and rinsed
4-5 green onions, sliced
1 C cilantro leaves
Optional ingredients: black olives, diced avocados or guacamole

DIRECTIONS:
Preheat oven to 375. While cooking the pasta, heat the olive oil and garlic in a large skillet. Over medium heat, saute the bell pepper and onions until they begin to soften, then add the black beans.

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Cook for another 3-4 minutes, then add the mushrooms.

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Cook until the mushroom cook down a little—just a couple of minutes.

In a medium bowl, combine all of the sauce ingredients and mix well. Drain the pasta and add it to the skillet, along with the sauce; blend well. Transfer to a 13×9″ baking dish.

Mexican Pasta Casserole -- Epicurean Vegan

Cover and bake for 20-25 minutes. Top servings with some green onions and cilantro and any other optional ingredients. Enjoy!

Mexican Pasta Casserole
 
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Author:
Serves: 6-8
Ingredients
  • Sauce:
  • 1 14.5 oz can diced tomatoes (or a can of Rotel with green chilies), undrained
  • ½ C Tofutti sour cream + any extra for serving on top
  • ¼ C nutritional yeast
  • 1 packet of seasoning mix (taco, burrito or fajita)
  • ½ C shredded Daiya pepper jack cheese
  • ¼ C almond milk
  • 1 tsp salt
  • ½ tsp black pepper
  • The rest:
  • 2 C uncooked pasta (any variety---I had a mixture of ziti and elbow mac)
  • 1 Tbs olive oil (I used chipotle-flavored)
  • 2 cloves garlic, crushed or minced
  • ½ of a bell pepper (any variety---I used orange), chopped
  • ½ C onion, chopped
  • 1-1/2 to 2 C mushrooms, chopped or sliced
  • 1 15 oz can black beans, drained and rinsed
  • 4-5 green onions, sliced
  • 1 C cilantro leaves
  • Optional ingredients: black olives, diced avocados or guacamole
Directions
  1. Preheat oven to 375.
  2. While cooking the pasta, heat the olive oil and garlic in a large skillet. Over medium heat, saute the bell pepper and onions until they begin to soften, then add the black beans.
  3. Cook for another 3-4 minutes, then add the mushrooms.
  4. Cook until the mushroom cook down a little---just a couple of minutes.
  5. In a medium bowl, combine all of the sauce ingredients and mix well.
  6. Drain the pasta and add it to the skillet, along with the sauce; blend well.
  7. Transfer to a 13x9" baking dish.
  8. Cover and bake for 20-25 minutes.
  9. Top servings with some green onions and cilantro and any other optional ingredients. Enjoy!

Spicy Empanadas

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Spicy Empanadas -- Epicurean Vegan

Happy New Year!

We spent our New Year’s Eve with friends and I brought these empanadas. I’ve made similar ones before and I noticed that I had written 5-6 jalapenos for that recipe. Those must have been some pretty mild peppers, because I used one in this recipe and they were plenty zippy! I changed these up a little and they turned out great. I think adding a chipotle-flavored Field Roast sausage link would also be great for the filling. I’m going to have to figure out how to keep them from opening up during the baking process, but it didn’t seem to make a difference in taste—they were gone in minutes!

INGREDIENTS:
Dough:
3 C flour + some for kneading
3 tsp Ener-G Egg Replacer + 4 Tbs water
12 Tbs Earth Balance (1-1/2 sticks)
1/2 tsp salt
1 Tbs white vinegar
1/3 to 1/2 C water
Filling:
8-oz non-dairy cream cheese
2 Tbs lime juice
1 Tbs almond milk + some for brushing
1 tsp shallot salt
1/2 tsp garlic powder
1 C fresh cilantro, chopped
1/2 C vegan pepper jack, shredded
1 tsp cumin
1 jalapeno, chopped fine
1/3 C red bell pepper, chopped small
1/2 medium yellow onion, chopped small
1 clove garlic, crushed
1 Tbs olive oil

DIRECTIONS:
To make the dough, combine the egg replacer with the water and process until foamy.

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Add the flour, Earth Balance, salt, vinegar, and water. Process until well combine.

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Transfer to a lightly floured surface and knead for about 3 minutes. Wrap with plastic wrap and chill for 30 minutes. Meanwhile, heat the olive oil and garlic in a medium skillet. Add the onions, jalapeno, and bell pepper. Season with cumin and saute 5-7 minutes, then remove from the heat.

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Using a mixer, combine the cream cheese, lime juice, almond milk, shallot salt, and garlic powder. Stir in the cilantro, cheese, and pepper mixture.

Spicy Empanadas -- Epicurean Vegan

Preheat oven to 400. Roll out the dough and using a disk, bowl or cup, cut out 4″ circles.

Spicy Empanadas -- Epicurean Vegan

Place about a tablespoon of the filling in the middle of dough circle. Fold over and you can either use a fork to seal the edges closed, or a pastry wheel cutter, then place onto a large baking sheet.

Spicy Empanadas -- Epicurean Vegan

Bake for 15 minutes, then brush the tops with almond milk. Bake another 5-7 minutes, or until the tops brown. Enjoy!

(Makes around 28)

Spicy Empanadas
 
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Author:
Ingredients
  • Dough:
  • 3 C flour + some for kneading
  • 3 tsp Ener-G Egg Replacer + 4 Tbs water
  • 12 Tbs Earth Balance (1-1/2 sticks)
  • ½ tsp salt
  • 1 Tbs white vinegar
  • ⅓ to ½ C water
  • Filling:
  • 8-oz non-dairy cream cheese
  • 2 Tbs lime juice
  • 1 Tbs almond milk + some for brushing
  • 1 tsp shallot salt
  • ½ tsp garlic powder
  • 1 C fresh cilantro, chopped
  • ½ C vegan pepper jack, shredded
  • 1 tsp cumin
  • 1 jalapeno, chopped fine
  • ⅓ C red bell pepper, chopped small
  • ½ medium yellow onion, chopped small
  • 1 clove garlic, crushed
  • 1 Tbs olive oil
Directions
  1. To make the dough, combine the egg replacer with the water and process until foamy.
  2. Add the flour, Earth Balance, salt, vinegar, and water. Process until well combine.
  3. Transfer to a lightly floured surface and knead for about 3 minutes. Wrap with plastic wrap and chill for 30 minutes.
  4. Meanwhile, heat the olive oil and garlic in a medium skillet. Add the onions, jalapeno, and bell pepper. Season with cumin and saute 5-7 minutes, then remove from the heat.
  5. Using a mixer, combine the cream cheese, lime juice, almond milk, shallot salt, and garlic powder. Stir in the cilantro, cheese, and pepper mixture.
  6. Preheat oven to 400.
  7. Roll out the dough and using a disk, bowl or cup, cut out 4" circles.
  8. Place about a tablespoon of the filling in the middle of dough circle. Fold over and you can either use a fork to seal the edges closed, or a pastry wheel cutter, then place onto a large baking sheet.
  9. Bake for 15 minutes, then brush the tops with almond milk.
  10. Bake another 5-7 minutes, or until the tops brown. Enjoy!
  11. Makes around 28.

Quinoa with Walnuts and Spinach

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Quinoa with Walnuts & Spinach -- Epicurean VeganI hope everyone had a happy and safe holiday! For the first time in many years, we had snow falling on Christmas Eve! You wouldn’t think that’d be such a rarity in Colorado, but a drought will do that to ya. It’s even snowing as I type! So I wasn’t sure what to call this dish because it has more than just walnuts and spinach it—it’s loaded with veggies. I served this warm, but I think it would be tasty cold as well.

INGREDIENTS:
1 C regular quinoa
1 C red quinoa
2 tsp Better Than Bouillon
3 C water
1 C spinach, chopped
4 green onions, sliced
4 mushrooms, chopped
1/3 C fresh parsley, chopped
2 Tbs chia seeds
1/2 C walnuts, chopped (and toasted, if you’d like)
1/2 tsp salt
1/4 tsp black pepper
2 Tbs lemon juice

Quinoa with Walnuts & Spinach -- Epicurean Vegan

DIRECTIONS:
In a medium or large saucepan, whisk together the bouillon and water and then bring to a boil. Add the two quinoas (you can also use tri-colored quinoa if you’d like), stir, reduce heat, and cover. Cook over low heat for 15-20 minutes, or until just a little bit of liquid remains. Stir in the spinach, green onion, and mushrooms and let cook for a few minutes—just enough for the spinach to wilt and the mushrooms to cook down a little.

Quinoa with Walnuts & Spinach -- Epicurean Vegan

Stir in the salt, pepper, chia seeds, and lemon juice. Remove from the heat and stir in the parsley and walnuts. Enjoy!

Quinoa with Walnuts and Spinach
 
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Author:
Serves: 2
Ingredients
  • 1 C regular quinoa
  • 1 C red quinoa
  • 2 tsp Better Than Bouillon
  • 3 C water
  • 1 C spinach, chopped
  • 4 green onions, sliced
  • 4 mushrooms, chopped
  • ⅓ C fresh parsley, chopped
  • 2 Tbs chia seeds
  • ½ C walnuts, chopped (and toasted, if you'd like)
  • ½ tsp salt
  • ¼ tsp black pepper
  • 2 Tbs lemon juice
Directions
  1. In a medium or large saucepan, whisk together the bouillon and water and then bring to a boil. Add the two quinoas (you can also use tri-colored quinoa if you'd like), stir, reduce heat, and cover. Cook over low heat for 15-20 minutes, or until just a little bit of liquid remains.
  2. Stir in the spinach, green onion, and mushrooms and let cook for a few minutes---just enough for the spinach to wilt and the mushrooms to cook down a little.
  3. Stir in the salt, pepper, chia seeds, and lemon juice.
  4. Remove from the heat and stir in the parsley and walnuts. Enjoy!

 

Hot and Sour Soup

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Hot and Sour Soup -- Epicurean VeganI have always wanted to try making hot and sour soup at home. Typically, Asian restaurants use a chicken or beef-based broth in their soups, so I usually have to pass on it. I found a recipe in Color Me Vegan, but I made some alterations to it. We loved the results! I went easy on the hot part, so feel free to spice it up more if you’d like.

INGREDIENTS:
1-1/2 oz dried mushroom variety such as shiitake, oyster, porcini, boletus and woodear
3/4 oz dried exotic mushrooms
14-oz extra firm tofu, drained, pressed and cut into cubes
7 Tbs tamari or soy sauce, divided
1 Tbs canola oil
6 C vegetable broth
1/4 tsp red pepper flakes
1 tsp black pepper
1/4 C rice vinegar
1/4 C arrowroot
1 can bamboo shoots, sliced into thin strips
2-3 tsp chili sesame oil
4 green onions, sliced

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dried mushroom variety mix

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dried exotic mushroom mix

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3 packets of dried mushrooms

DIRECTIONS:
Combine the mushrooms in a bowl and cover with hot water. Let sit for about an hour. Drain, but reserve the liquid (approx. 2 cups). Then cut/slice the mushrooms.

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Preheat the oven to 400 and line a baking sheet with foil and coat with canola oil. You don’t have to use foil, but I find stuff still sticks to the pan regardless. Place the tofu on the baking sheet and drizzle with 4 Tbs of the tamari.

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Bake for 15 minutes and then turn the pieces. I’m sorry to say, there really isn’t an easy way to do this other than one by one . . . bake another 8-10 minutes.

DSC07107(These may look pretty scorched, but it’s actually just the baked-on tamari)

In a large soup pot, bring the broth to a boil, then add the mushrooms. Let simmer or med/low heat for about 5 minutes. Add the red pepper flakes and black pepper. In a small bowl, combine the arrowroot, rice vinegar, and 3 Tbs of the tamari. Whisk well to thoroughly combine. Stir into the soup and bring it to a boil.

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Add the bamboo shoots, tofu, and chili sesame oil; cook for 5 minutes. You may want to thin out the soup a little, so add some of the reserved mushroom water. I had two cups and ended up using it all–it just depends on how thick you want the soup. Top each individual serving with some green onions and enjoy!

Hot and Sour Soup
 
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I have always wanted to try making hot and sour soup at home. Typically, Asian restaurants use a chicken or beef-based broth in their soups, so I usually have to pass on it. I found a recipe in Color Me Vegan, but I made some alterations to it. We loved the results! I went easy on the hot part, so feel free to spice it up more if you'd like.
Author:
Ingredients
  • 1-1/2 oz dried mushroom variety such as shiitake, oyster, porcini, boletus and woodear
  • ¾ oz dried exotic mushrooms
  • 14-oz extra firm tofu, drained, pressed and cut into cubes
  • 7 Tbs tamari or soy sauce, divided
  • 1 Tbs canola oil
  • 6 C vegetable broth
  • ¼ tsp red pepper flakes
  • 1 tsp black pepper
  • ¼ C rice vinegar
  • ¼ C arrowroot
  • 1 can bamboo shoots, sliced into thin strips
  • 2-3 tsp chili sesame oil
  • 4 green onions, sliced
Directions
  1. Combine the mushrooms in a bowl and cover with hot water. Let sit for about an hour. Drain, but reserve the liquid (approx. 2 cups). Then cut/slice the mushrooms.
  2. Preheat the oven to 400 and line a baking sheet with foil and coat with canola oil. You don't have to use foil, but I find stuff still sticks to the pan regardless.
  3. Place the tofu on the baking sheet and drizzle with 4 Tbs of the tamari.
  4. Bake for 15 minutes and then turn the pieces. I'm sorry to say, there really isn't an easy way to do this other than one by one . . . bake another 8-10 minutes.
  5. In a large soup pot, bring the broth to a boil, then add the mushrooms. Let simmer or med/low heat for about 5 minutes. Add the red pepper flakes and black pepper.
  6. In a small bowl, combine the arrowroot, rice vinegar, and 3 Tbs of the tamari. Whisk well to thoroughly combine. Stir into the soup and bring it to a boil.
  7. Add the bamboo shoots, tofu, and chili sesame oil; cook for 5 minutes. You may want to thin out the soup a little, so add some of the reserved mushroom water. I had two cups and ended up using it all--it just depends on how thick you want the soup.
  8. Top each individual serving with some green onions and enjoy!

Immune-Boosting Salad with Baked Tempeh

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Immune-Boosting Salad with Baked Tempeh -- Epicurean Vegan

Whether or not you’re fighting a cold or illness, this is the perfect salad to eat to boost your immune. No one wants to be sick during the holidays. It also doesn’t help that we tend to not eat or drink as healthy during these yuletide times. Instead of throwing back some harmful meds with a measly glass of OJ while you’re sick, head for the fridge (or ask someone politely) to fix this cold-fighting bowl of awesomeness. If anything, steam some kale, eat a raw orange bell pepper, and a bowl full of white mushrooms. Then repeat.

INGREDIENTS:
1 bunch of kale, torn from stem and chopped small (high in iron, vitamins C, A & K, antioxidants, omega-3s (anti-inflammatory), fiber, and calcium)
1 small bunch of spinach, stems removed and chopped small (1 C=337% of the RDA of vitamin A!! vitamin C, vitamin E, vitamin K, beta-carotene, manganese, zinc and selenium)
1 orange bell pepper, chopped small (vitamin C and B-6, fiber, and antioxidants)
10-12 white mushrooms, stems removed and chopped, (great sources of potassium, riboflavin, niacin, and selenium. They’ve also been proven to reduce the risk of breast and prostate cancers)
2 large carrots, shredded (beta carotene, vitamin A, cancer-preventing properties, and alpha-carotene and lutein, which fight heart disease)
6-7 green onions, sliced thin (Quercetin, an antioxidant and anti-histamine, chromium, vitamin C, fiber, manganese, vitamin B6, potassium, and copper)
1/2 C pepitas (high in vitamins C, D, E, and K. They are rich in beta carotene (that is converted into vitamin A in the liver),  rich in the eye protective carotenoid lutein. A handful of these will deliver 9 grams of protein, along with manganese, magnesium, phosphorous, iron, copper and zinc. They are also rich in omega-3 fats and are also shown to reduce inflammation. Definitely a super food!)

Dressing:
2 cloves garlic, cut in half (boosts hydrogen sulfide production=protects against various cancers, including breast, prostate and colon cancer and protects the heart. Raw garlic’s antimicrobial fights viruses, bacteria, parasites and fungi. Its also helps fight asthma, bronchitis, inflammation, rashes, bug bites, tooth aches, ear infections and other infections i.e. Staph and MRSA. Unlike antibiotics that weaken your immune system, garlic actually boosts your immune system)
1/3 C sunflower seed butter (calcium, iron, zinc, phosphorus, copper, manganese, and magnesium. Also a great source of B vitamins: thiamin, riboflavin, and niacin, and  B6, folate, and pantothenic acid. Folate is also essential during pregnancy for proper fetal development. Let’s not forget protein and the healthy, unsaturated fats)
1/4 C tahini (Packed with B vitamins: B1, B2, B3, B5 and B15, protein and calcium)
3 Tbs lemon juice
1 Tbs light miso (Protein, has probiotics, B vitamins, especially B12, fights cancers, high in antioxidants, and can even help lower cholesterol)
1/4 C nutritional yeast (TONS of B vitamins, protein, and fiber. It’s also low in sodium)
1/4 C chia seeds (Omega-3 and 6 oils, protein, and antioxidants. Considered a super food, chia seeds not only support the immune system, they balance blood sugar levels, support the cardiovascular system, give you energy, aid in weight loss, help detox the body, and provides fiber, iron, calcium, niacin (B-3), phosphorus, and magnesium. Did I mention brain-boosting, too?!)
1 C water

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Tempeh (optional)
8-oz pkg. tempeh, cut into small cubes (high in fiber, easy to digest, low sodium, and contains antioxidants. It also helps balance blood sugars)
1/4 C soy sauce
1 tsp vegan Worcestershire sauce
2 cloves garlic, minced or crushed (see above)
1 Tbs olive oil
Salt and pepper

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Whew! Did you get all that?! Talk about a loaded salad!

DIRECTIONS:
If you’re adding tempeh, you’ll want to start that now. Combine the tempeh with the soy sauce (preferably low-sodium),  Worcestershire sauce, oil, garlic, and salt and pepper in a large ziplock bag; coat the tempeh thoroughly. Line a baking sheet with foil and pour the tempeh on the sheet. Bake at 375 for 5 minutes, stir around, then bake another 5 minutes.

Baked Tempeh

 Combine all of the salad ingredients in a large bowl, then chop up the tempeh into even smaller pieces; add to the salad.

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To make the dressing, combine all of the dressing ingredients in a blender and blend 2 minutes, or until completely smooth. It makes about 2-1/2 cups.

Tahini-Miso Dressing -- Epicurean Vegan

You can pour the dressing over the entire salad and blend well, or keep it separate. If you store it separately, keep in mind that it will probably set up in the fridge; you’ll need to add some water and/or lemon juice to it to thin it out some more. I hope all of you are staying healthy and continue to do so during these oftentimes stressful days! Enjoy!

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12/12/12 and a Giveaway!

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As you probably already know, you won’t see dates likes today repeat themselves again this century, so enjoy it! So far, it’s shaping up to be interesting. Our hot water heater went kaput this morning 🙁 The good news (and hopefully it goes well) is that the Eighth Grader gets his braces off today! Caramel apples, anyone?

I thought I’d pass along this great giveaway that my friend from Hooked and Happy is offering.

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She’s giving away a copy of Clean Eating 3!

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Contest ends in 2 days, so get those entries in—you know you want the recipe for vegan Coconut Cream Pie!

Potato-Leek Chowder

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Potato-Leek Chowder -- Epicurean VeganI’m finally back and I bring with me a satisfying, flavorful soup that is perfect for a winter’s night in. It’s quite easy to make, particularly if you have an immersion blender (which I don’t, but I suspect I may find one under the tree come Christmas 😉 )

INGREDIENTS:
5 medium russet potatoes, peeled and cut into 1″ dice
2 large leeks (mostly white parts with a little of the green parts), chopped
4 C veggie broth (I really like Better than Bouillon)
3 Tbs Earth Balance
2 cloves garlic, crushed or minced
6 Tbs nutritional yeast
1 C almond milk
2 tsp shallot salt
1 tsp celery salt
2 dashes black pepper
2 dashes white pepper
Optional ingredients: croutons, vegan cheddar shreds, sliced green onion, vegan sour cream

DIRECTIONS:
In a large soup pot, heat the Earth Balance and garlic over medium heat. Add the leeks and saute about 10 minutes, or until the leeks begin to soften.

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Add the potatoes and broth and simmer over medium heat for about 20 minutes, or until the potatoes are tender. I prefer to not cook them too much, as I don’t want real mushy potatoes. I then transferred the soup to a food processor, working in batches. Each time, I added 2-3 Tbs of the nutritional yeast and some of the almond milk until I was out of each. I try not to blend it too much, as I like a few potato chunks left in there. If you use an immersion blender slowly add the milk and nutritional yeast as you blend the soup. Season with the salts and the peppers and serve with your favorite soup toppings! Enjoy!

Potato-Leek Chowder
 
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Serves: 4
Ingredients
  • 5 medium russet potatoes, peeled and cut into 1" dice
  • 2 large leeks (mostly white parts with a little of the green parts), chopped
  • 4 C veggie broth (I really like Better than Bouillon)
  • 3 Tbs Earth Balance
  • 2 cloves garlic, crushed or minced
  • 6 Tbs nutritional yeast
  • 1 C almond milk
  • 2 tsp shallot salt
  • 1 tsp celery salt
  • 2 dashes black pepper
  • 2 dashes white pepper
  • Optional ingredients: croutons, vegan cheddar shreds, sliced green onion, vegan sour cream
Directions
  1. In a large soup pot, heat the Earth Balance and garlic over medium heat. Add the leeks and saute about 10 minutes, or until the leeks begin to soften.
  2. Add the potatoes and broth and simmer over medium heat for about 20 minutes, or until the potatoes are tender. I prefer to not cook them too much, as I don't want real mushy potatoes.
  3. I then transferred the soup to a food processor, working in batches. Each time, I added 2-3 Tbs of the nutritional yeast and some of the almond milk until I was out of each. I try not to blend it too much, as I like a few potato chunks left in there. If you use an immersion blender slowly add the milk and nutritional yeast as you blend the soup.
  4. Season with the salts and the peppers and serve with your favorite soup toppings! Enjoy!

 

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