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A Spectacular Superfood Salad

June 26, 2014 by Epicurean Vegan

So what’s a superfood, you might ask? Well, according to the online dictionary, it’s “a nutrient-rich food considered to be especially beneficial for health and well-being.” That sounds about right. Chances are, your fridge and pantry are stocked with these very ingredients and a salad is a great way to make the most of them—all in one bite. You won’t find meat and dairy labeled as superfoods. Ever. (Okay, some people consider salmon a superfood, but it’s really the omegas they’re after, which are readily found in plant foods). I made a very light dressing to coat the salad, also packed with immune-boosting deliciousness, so dig in and feel super energized, super healthy, and super happy with this spectacular superfood salad!

The super benefits:

Kale: high in fiber, iron, Vitamin K, C, and A; an anti-inflammatory food, supports cardiovascular health and is full of antioxidants.
Spinach: high in Vitamin A, K, D and E; good source of omega-3 fatty acids, loaded with antioxidants (fights cancer & inflammation), rich in calcium and magnesium, as well as carotenoids for eye health.
Pepitas (pumpkin seeds): high in magnesium, zinc, omega-3 fatty acids, antioxidants, fiber and anti-inflammatory properties. They’re also high in tryptophan—you know, the “sleep hormone” found in turkey? Sprinkle some pepitas on your next Thanksgiving dish and enjoy the same post-meal nap without the dead bird.
Walnuts: cancer-fighting properties, heart health benefits, extremely high in antioxidants, as well as Vitamin E, folate, melatonin and omega-3 fatty acids.
Red onion: high in quercetin, a bioflavonoid with antioxidants, anti-inflammatory, cancer-fighting, anti-fungal and anti-bacterial properties.
Blueberries: said to help with memory decline, reduce heart attack risk, and are full of antioxidants. Also high in Vitamin K, manganese and fiber.
Chia seeds: high in protein, fiber, phosphorus, manganese, calcium and potassium. They also contain healthy antioxidants and are a good source of omega-3 fatty acids.
Garbanzo beans (chickpeas): high in fiber, protein, manganese, and iron. They can also stabilize blood sugar and help lower one’s cholesterol.

A Spectacular Superfood Salad

Prep time

20 mins

Total time

20 mins

Author: Epicurean Vegan

Recipe type: Salad

Serves: 8-10

Ingredients

2 heads of kale, stems removed and discarded, leaves chopped small
3 C spinach, chopped small
2 C fresh or dried blueberries
1 C red onion, diced small
1 15-oz can garbanzo beans, drained and rinsed
½ C pepitas
1 C walnuts, chopped
.
Dressing
.
1 clove garlic, minced
1 Tbs yellow miso
1 Tbs tahini
1 Tbs nutritional yeast
1 T lemon juice
½ tsp chia seeds
¼ C water

Directions

Toss all of the salad ingredients together in a large bowl.
In a small bowl, whisk together the dressing ingredients. Let the dressing sit about 10 minutes to allow the chia seeds to thicken the dressing just a bit.
Add the dressing to the salad and toss to coat thoroughly. Enjoy!

Soy Yogurt Covered Blueberries with an Unexpected Ending

January 23, 2013 by epicureanvegan

I was very excited to try making yogurt-covered blueberries . . .

So how did they go from this . . .

. . . to this?!

Easily. Nondairy yogurt just doesn’t set up like regular yogurt. Either that, or there’s more to the ingredient list than just yogurt and blueberries that companies use to make them turn out like this . . .

Has anyone had luck making these with nondairy yogurt? Do share!

Anyway, they certainly made great smoothies.

Wild Rice and Blueberry Salad

August 20, 2012 by epicureanvegan

This recipe comes from Big Vegan cookbook and I thought, what a great combination of ingredients and flavors. The original recipe calls for raspberry vinegar, but after a long search at the grocery store, I found one bottle . . . for $5.99. The fact that I only needed 2 Tbs, and that I rarely come across recipes that call for this fancy vin, I decided to use rice vinegar. Besides, with the maple syrup, I wonder if the raspberry vinegar would make this salad a tad too sweet. Also, may I suggest you buy wild rice in bulk. I went to a regular grocery store (as opposed to Whole Foods, Vitamin Cottage) and they don’t have much in bulk. I picked up a small box of wild rice, but failed to notice (until I got home) that it’s only 4-oz. I needed 6 for this recipe. Who makes 4-oz boxes of rice?! Who needs only 4 ounces?! For 2.69 a box, I find it ridiculous that it’s under a cup of rice per box.

This reminded me of the hilarious scene in Father of the Bride where Steve Martin loses it in the grocery store over hotdogs and hotdog buns. I think the people at the rice factory, got together with the people at the grocery store, and said, let’s make a small box of rice so that customers have to buy two boxes to reach a cup of rice, thus, leaving them with a little bit of rice left . . . Ok, it’s an exaggeration. Just outsmart the rice people and the grocery store people by buying wild rice in bulk.

Anyhow, this is an outstanding salad. I love the combination of flavors and is very simple to make. It’s got a unique sweet and tangy flavor and great for summer.

INGREDIENTS:
6-oz wild rice
1/4 tsp salt
1/4 C canola oil
2 Tbs raspberry (or rice) vinegar
2 Tbs maple syrup
1 C fresh raspberries
1 C fresh blueberries
2 stalks celery, chopped
3 large green onions, chopped

DIRECTIONS:
Bring 2 cups of water to a boil. Stir in the salt and rice. Let it cook anywhere from 25-45 minutes, or until the water is absorbed. Remove from the heat, cover and let it sit about 10 minutes. Transfer to a bowl and refrigerate until cooled. In a small bowl, whisk the oil, vinegar, and syrup together. It’ll get slightly thick.

Combine the celery and green onions with the rice.

Fold in the berries, then toss with the dressing. Enjoy!

Fruit Salad with Herbs and Coconut

July 31, 2011 by epicureanvegan

I usually don’t get excited over fruit salads, but this one has some of my favorite fruits and tossed with a tangy dressing that says anything but boring!

INGREDIENTS:
Dressing:
1/8 C lemon juice
1/8 C espresso-flavored balsamic vinegar
1/8 C sunflower oil
A few dashes of nutmeg
3 Tbs fresh basil, chopped
3 Tbs fresh mint, chopped
The rest:
2 C jicama, bite-sized cubed
16-oz container of strawberries, diced
1-1/2 C blueberries
4 kiwis, peeled and diced
2 mangoes, peeled and diced
1 C walnuts, chopped and toasted
1 C coconut

DIRECTIONS:
Combine the dressing ingredients and set aside. In a large bowl, combine the fruit. Pour the dressing over the fruit and stir well to combine. Stir in the coconut and walnuts. It’s that easy! Enjoy!

Fruit Salad with Herbs and Coconut

I usually don't get excited over fruit salads, but this one has some of my favorite fruits and tossed with a tangy dressing that says anything but boring!

Author: Epicurean Vegan

Ingredients

Dressing:
⅛ C lemon juice
⅛ C espresso-flavored balsamic vinegar
⅛ C sunflower oil
A few dashes of nutmeg
3 Tbs fresh basil, chopped
3 Tbs fresh mint, chopped
The rest:
2 C jicama, bite-sized cubed
16-oz container of strawberries, diced
1-1/2 C blueberries
4 kiwis, peeled and diced
2 mangoes, peeled and diced
1 C walnuts, chopped and toasted
1 C coconut

Directions

Combine the dressing ingredients and set aside. In a large bowl, combine the fruit. Pour the dressing over the fruit and stir well to combine. Stir in the coconut and walnuts. It's that easy! Enjoy!

Fruit ‘n’ Phyllo Pie

June 24, 2011 by epicureanvegan

Ok, it may look a little boring, but there’s nothing boring about the taste! This is also great with some non-dairy ice cream on top. I took a cue from the Mustard Greens & Filo (Phyllo) Pie recipe and used a mixture of different berries. A great summertime dessert!

INGREDIENTS:
16 sheets phyllo dough, thawed
6 large fresh strawberries, sliced
1/2 C fresh raspberries
1/2 C fresh blueberries
4-oz Tofutti cream cheese
1/2 tsp sugar
1 tsp lemon juice
4 Tbs Earth Balance margarine

DIRECTIONS:
Preheat oven to 375. Melt the Earth Balance in a small saucepan and keep it warm on the stove. Using a food processor, combine the cream cheese, sugar, and lemon juice. In a medium bowl, combine the mixture with the fruit.

Using a pastry brush, brush the bottom and sides of an 8×8 (I used a 6×9, I think) baking dish. You’ll want to work quickly with the phyllo dough, but at least you don’t have to worry about making it look pretty–it won’t matter. Layer a phyllo sheet on the bottom of the pan and then brush the top with butter. Repeat this step with 7 more phyllo sheets. Pour the fruit mixture on top and spread it out evenly.

Do the same process with the remaining 8 sheets of phyllo dough on top, brushing butter onto each layer as you go.

I forgot to do this, but I recommend slicing this before you bake it—the phyllo doesn’t cut very clean after it’s been baked. Bake for 15-18 minutes, or until the top is a golden brown.

Enjoy!

By the way . . . I’m off to Boulder for the weekend and will bring you reviews of at least two veg-friendly restaurants—both of which I’ve never been to. Looking forward to it! Have a great weekend!

Beautiful Boulder

Guest Post: Banana Blueberry Muffins

March 29, 2011 by epicureanvegan

Today, I’m bringing you a recipe from Patricia Stoltey, a delightful friend, writer, and fellow critique group member . We’re both original members of the Raintree Writers, formed in 2003, which continues to meet every two weeks. Pat has two published mystery novels, The Prairie Grass Murders and The Desert Hedge Murders, both excellent reads with fun and quirky characters. You can visit Pat at her blog and see why I call her “Bad Ass Pat.” In the meantime, check out her yummy vegan muffins that she kindly took the time to share with us.

I can’t leave a recipe alone, no matter how good it is.

The first time I made these Mountain Biker’s Banana Muffins from the Simply Colorado: Nutritious Recipes for Busy People cookbook by the Colorado Dietetic Association, I thought they were delicious. But I couldn’t help it. I tinkered with the recipe until I made it mine.

If you find a copy of the original, you’ll see I changed the balance of whole wheat flour to white, replaced the skim milk with soymilk, and ditched the raisins (which I don’t really like) for blueberries. Here’s how it goes:

Pat’s Variation on Mountain Biker’s Banana (Blueberry) Muffins

INGREDIENTS:

1/2 c. sugar (or slightly less)

1 tsp. baking soda

1/4 tsp. salt

1/2 c. flour

1 c. whole wheat flour (I use high altitude flour in Colorado)

1/3 c. oil

1/4 c. soymilk

2 large very ripe bananas, mashed

1 tsp. vanilla

1 c. blueberries (I use frozen berries to keep the batter from turning totally blue)

Cooking Spray

DIRECTIONS:

Preheat oven to 375⁰. Measure sugar, baking soda, salt and flours into bowl. Add oil, soymilk, bananas and vanilla; mix just until flour is moistened. Gently fold in frozen blueberries. Fill standard size muffin cups coated with cooking spray to 2/3 full with batter. Bake 15-20 minutes or until golden brown. Because of the frozen berries, it’s best to test the center of the muffins with a toothpick to make certain muffins are done all the way through. Immediately tilt the muffins in the cups or remove from the pan and cool on a rack.

Although I have to tell you, at my house muffins tend to disappear from the pan minutes after they’re removed from the oven. I was lucky to get this photo.

Looks delicious, Pat. 🙂 Thanks for sharing your recipe with us!

Chai-Spiced Berry-Oatmeal Cookies = Redemption

March 23, 2011 by epicureanvegan

I am so relieved and happy that these cookies turned out. I found myself in a funk today. And apparently, it’s catching ’cause Moe looks to have it:

He probably smelled these amazing cookies and knew he couldn’t have any. Sorry, Moe. Anyway, missed my workout this morning and struggled some more with an essay I’ve been trying to write for the last four years. Yes, that’s four years. Then, to add insult to injury, dinner turned out to be a disaster. Awful. By far the worst results of anything I’ve attempted since the ill-fated red velvet cake nearly a year ago. I could have easily called it a night, but instead, I picked myself up by my bra straps and dusted my vegan-self off because I’ll be damned to go nighty-night after today. These are my Redemption Cookies. I swaggered into the kitchen and started pulling stuff out of the pantry, grabbed a bowl and got to work. One bite and not only did I feel the fog lift, I felt redeemed after that horrendous dinner. Talk about cookies for the soul.

INGREDIENTS:
1 C flour
1/2 tsp baking soda
1-1/2 C rolled oats
1/2 C Earth Balance margarine
Egg Replacer (and water) for one egg
1/2 C sugar
1/2 C brown sugar
2 Tbs agave
1 tsp vanilla
1/2 C fresh blueberries
1/2 C dried cherries, chopped (I think I’ll call them “cheeries” for this recipe)
2 tsp cinnamon
1 tsp cardamon
1 tsp ginger
1 tsp cloves
1/2 tsp fennel seeds

DIRECTIONS:
Preheat oven to 350. Using an electric mixer, cream together the butter and sugars. Add the egg-replacer/water mix, agave, and vanilla. In a medium bowl, combine the dry ingredients.

Little by little, add to the butter/sugar mixture. Fold in the blueberries and cherries.

Drop onto a baking sheet lined with foil. (For the first batch, I lightly sprayed the foil with cooking spray since I wasn’t sure if they’d stick, but just go with the foil.)

Bake for 8-10 minutes, or until the edges begin to brown. Let them cool a few minutes before removing to a cooling rack, then thoroughly enjoy. And feel better. And redeem yourself from any minor infractions you committed during the day. They are guarantee to turn things around for you. 🙂 Makes 32-34 soul-good cookies.

Chai-Spiced Berry-Oatmeal Cookies = Redemption

Author: Epicurean Vegan

Ingredients

1 C flour
½ tsp baking soda
1-1/2 C rolled oats
½ C Earth Balance margarine
Egg Replacer (and water) for one egg
½ C sugar
½ C brown sugar
2 Tbs agave
1 tsp vanilla
½ C fresh blueberries
½ C dried cherries, chopped (I think I'll call them "cheeries" for this recipe)
2 tsp cinnamon
1 tsp cardamon
1 tsp ginger
1 tsp cloves
½ tsp fennel seeds

Directions

Preheat oven to 350. Using an electric mixer, cream together the butter and sugars. Add the egg-replacer/water mix, agave, and vanilla. In a medium bowl, combine the dry ingredients.
Little by little, add to the butter/sugar mixture. Fold in the blueberries and cherries.
Drop onto a baking sheet lined with foil. (For the first batch, I lightly sprayed the foil with cooking spray since I wasn't sure if they'd stick, but just go with the foil.)
Bake for 8-10 minutes, or until the edges begin to brown. Let them cool a few minutes before removing to a cooling rack, then thoroughly enjoy.

Waffles with Blueberry Sauce

September 18, 2010 by epicureanvegan

The other night I made Field Roast with Blueberry Sauce and had some leftover sauce. That called for morning waffles. This is a healthy, hearty waffle that will stick to the ribs. I highly recommend doubling the recipe if feeding more than 2 people–as it is, it only makes about 4-6 small waffles. It’s a simple recipe where everything just goes in the blender and you’re ready to go!

INGREDIENTS:
2 C water
2 Tbs sugar
1 C quick-cooking oats
1/4 C cornmeal
4 Tbs ground flax seed
1/4 C cashews
2 Tbs cornstarch
3/4 tsp salt
1 tsp cinnamon
Sauce:
2 Tbs sugar
2 Tbs rice vinegar
2 Tbs white wine
2/3 C blueberry juice
1-2/3 C vegetable broth
3/4 C fresh blueberries
2 Tbs cornstarch

DIRECTIONS:
For the waffles: Blend all ingredients in a blender for 1 minute. Let sit for 10-15 minutes to thicken up. Spoon 1/2 cup (or what is recommended for your waffle iron). Spread out a little with a spatula. I had the oven on warm and kept the waffles warm as I made them. In the meantime, I reheated the blueberry sauce in a small saucepan over med-low heat. If you’re using leftover sauce, it will have a jelly like consistency, so add a smidge of water. Stir it occasionally. The sauce itself doesn’t take long to make: In a large saucepan, add sugar and about 1/8 cup of water. Bring to a boil. Add rice vinegar when the sugar changes color. Boil again and add the white wine. Reduce to a syrup, then add the blueberry juice and reduce to half, about 4 minutes. Add broth and boil to desired consistency–you will probably need to mix the cornstarch with about 1/8-1/4 cup of water and then add to the sauce to thicken. Add blueberries and taste for seasoning. The sauce yields about 2 cups. Enjoy!

Recipe source: The Joy of Vegan Baking

Field Roast with Fresh Blueberry Sauce

April 25, 2010 by epicureanvegan

The original recipe uses pork, but a 1-lb vegan Field Roast was the perfect substitute. This was actually the first time I’ve tried this product and I was really impressed with it. (For $7, I sure hope so)! It was worth it.

(I used the one on the right) The “roast” has a pork-like texture and just a hint of actual pork taste. Made mostly of butternut squash, apples and mushrooms, it was delicious. One 4-oz serving has only 90 calories, no cholesterol, only 0.5 grams of saturated fat–and get this–there are 31 grams of protein per serving as well! I will definitely buy this particular product again and won’t hesitate to try their other products. The sauce itself is pretty easy to make and the flavor is very subtle–it doesn’t overpower the flavor of the roast and isn’t too sweet either–it’s just right.

INGREDIENTS:
1 lb Vegan Field Roast, sliced (about 6-7 slices), thawed
2 Tbs sugar
2 Tbs rice vinegar
2 Tbs white wine
2/3 C blueberry juice
1-2/3 C vegetable broth
3/4 C fresh blueberries
2 Tbs cornstarch
2 Tbs canola oil

DIRECTIONS:
Place roast slices in a large skillet with the canola oil. Lightly brown each side–won’t take much–about 3-4 minutes per side.

In a large saucepan, add sugar and about 1/8 cup of water. Bring to a boil. Add rice vinegar when the sugar changes color. Boil again and add the white wine. Reduce to a syrup, then add the blueberry juice and reduce to half, about 4 minutes. Add broth and boil to desired consistency–you will probably need to mix the cornstarch with about 1/8-1/4 cup of water and then add to the sauce to thicken. Add blueberries and taste for seasoning. The sauce yields about 2 cups.

Serve the roast slices with a ladle full of sauce and enjoy!

Recipe source: Eat Canadian

Blueberry Muffins with Crumb Topping

February 4, 2010 by epicureanvegan

I found this recipe online from Vegetarian Times and I love that there is no oil and no need for egg-replacer. These are by far, the Best. Blueberry. Muffins. Ever. I added the crumb topping because really, that’s like icing on the cake . . . only sweet topping on the muffin!

INGREDIENTS:
Muffins:
1/4 C Earth Balance margarine
1/2 C apple sauce
1/2 tsp salt
1 C sugar
2 C flour
1 Tbs baking powder
1 tsp vanilla
1/2 C almond milk
2 C fresh blueberries
Crumb topping:
1/4 C sugar
1/8 C flour
3/4 tsp cinnamon
2 Tbs Earth Balance butter

DIRECTIONS:
Preheat oven to 350. Using an electric mixer, combine all the muffin ingredients, except the blueberries. Mix well. Fold in the blueberries.

Either use muffin cups, or spray a muffin tin with cooking spray. Evenly fill each muffin cup (12). To make the crumb topping, combine all the crumb topping ingredients in a bowl and mix well using a fork. Generously sprinkle the tops of each muffin with the crumb topping.
Bake for 30-33 minutes. Let cool on a rack for 5-10 minutes before removing from the pan. Enjoy!

A Spectacular Superfood Salad

Soy Yogurt Covered Blueberries with an Unexpected Ending

Wild Rice and Blueberry Salad

Fruit Salad with Herbs and Coconut

Fruit ‘n’ Phyllo Pie

Guest Post: Banana Blueberry Muffins

Pat’s Variation on Mountain Biker’s Banana (Blueberry) Muffins

Chai-Spiced Berry-Oatmeal Cookies = Redemption

Waffles with Blueberry Sauce

Field Roast with Fresh Blueberry Sauce

Blueberry Muffins with Crumb Topping

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