immune boosting Archives - Epicurean Vegan

Kale & Wonton Soup

December 31, 2016 by Epicurean Vegan

Okay, I get it; those are some really ugly-looking wontons. I clearly need to work on my wonton-making skills. Maybe they’re more like dumplings. If I called them dumplings would that have been better? Well, wontons . . . dumplings . . . they taste amazing. I got an instant “Oh, hell yeah,” after The Husband took one bite. In fact, he said this soup rivals his all-time favorite dish: tacos. The broth alone got some noteworthy accolades. Despite my obvious lack of wonton origami, they are actually super easy to make. (I have to give myself points for the fact that my “wumplings” stayed together!) In fact, they’re such a breeze to make, you can whip up a batch, store them in the freezer, and drop them into a simple broth whenever the mood strikes. This soup is ideal for someone who is feeling under the weather; the kale and mushrooms are immune-boosting superstars. So regardless if you make wontons or dumplings . . . or wumplings, you’ll love this soup!

INGREDIENTS:
8 C water
2 tsp Better than Bouillon vegetable base
3 Tbs red miso
1 bunch lacinato (dinosaur) kale, chopped
1 bunch green onions, chopped or sliced
16-oz cremini mushrooms, diced fine
2 tsp sesame oil
2 Tbs tamari or soy sauce
1 tsp ground ginger
1 Tbs olive oil
2 garlic cloves, minced
30 wonton wrappers

DIRECTIONS:
Place the diced mushrooms in a medium bowl and drizzle with the sesame oil and tamari, then sprinkle on the ginger. Using a rubber spatula, gently fold the mushrooms and combine everything well.

In a medium skillet, heat the olive oil and garlic over medium heat. Add the mushrooms and cook for about 5 minutes, or until the mushrooms soften. Drain the liquid or use a slotted spoon to transfer the mushrooms to a small bowl. To make the wontons, I recommending following these instructions. I’m not sure where I went wrong in the process, but that’s okay, I’m still happy with my wumplings. The trick is to not overfill them and to have a little dish of water nearby to dab onto the wrappers to form a seal. Place the wontons on a cookie sheet, making sure they don’t touch.
UPDATE: Look at my second attempt at making wontons! Much better!

Place in the freezer for 1-2 hours. Once frozen, you can then either use them or store in a Ziploc bag. To make the broth, whisk together the water, bouillon, and miso. Add the green onion and bring to a boil. Reduce the heat to a simmer and add the kale. Drop the wontons into the soup pot and cook until heated through, about 3-4 minutes. I used all 30, but feel free to use as many as you want. Serve immediately. Enjoy! (For leftovers, I recommend storing the broth and wontons separately to ensure the wontons don’t get saturated and fall apart.)

Kale & Wonton Soup

Okay, I get it; those are some really ugly-looking wontons. I clearly need to work on my wonton-making skills. Maybe they're more like dumplings. If I called them dumplings would that have been better? Well, wontons . . . dumplings . . . they taste amazing. I got an instant "Oh, hell yeah," after The Husband took one bite. In fact, he said this soup rivals his all-time favorite dish: tacos. The broth alone got some noteworthy accolades. Despite my obvious lack of wonton origami, they are actually super easy to make. (I have to give myself points for the fact that my "wumplings" stayed together!) In fact, they're such a breeze to make, you can whip up a batch, store them in the freezer, and drop them into a simple broth whenever the mood strikes. This soup is ideal for someone who is feeling under the weather; the kale and mushrooms are immune-boosting superstars. So regardless if you make wontons or dumplings . . . or wumplings, you'll love this soup!

Author: Epicurean Vegan

Serves: 6

Ingredients

8 C water
2 tsp Better than Bouillon vegetable base
3 Tbs red miso
1 bunch lacinato (dinosaur) kale, chopped
1 bunch green onions, chopped or sliced
16-oz cremini mushrooms, diced fine
2 tsp sesame oil
2 Tbs tamari or soy sauce
1 tsp ground ginger
1 Tbs olive oil
2 garlic cloves, minced
30 wonton wrappers

Directions

Place the diced mushrooms in a medium bowl and drizzle with the sesame oil and tamari, then sprinkle on the ginger. Using a rubber spatula, gently fold the mushrooms and combine everything well.
In a medium skillet, heat the olive oil and garlic over medium heat. Add the mushrooms and cook for about 5 minutes, or until the mushrooms soften. Drain the liquid or use a slotted spoon to transfer the mushrooms to a small bowl. To make the wontons, I recommending following these instructions. I'm not sure where I went wrong in the process, but that's okay, I'm still happy with my wumplings. The trick is to not overfill them and to have a little dish of water nearby to dab onto the wrappers to form a seal. Place the wontons on a cookie sheet, making sure they don't touch.
Place in the freezer for 1-2 hours. Once frozen, you can then either use them or store in a Ziploc bag. To make the broth, whisk together the water, bouillon, and miso. Add the green onion and bring to a boil. Reduce the heat to a simmer and add the kale. Drop the wontons into the soup pot and cook until heated through, about 3-4 minutes. I used all 30, but feel free to use as many as you want. Serve immediately. Enjoy! (For leftovers, I recommend storing the broth and wontons separately to ensure the wontons don't get saturated and fall apart.)

Sweet Potato-Black Bean Mole Stew

November 19, 2015 by Epicurean Vegan

Holy mole! Okay, that was cheezy, but seriously . . . holy mole! We all know sweet potatoes and black beans go together like peanut butter and jelly, so how about a stew? Oh, and kale? Yes, please. It is officially winter around here and this is the perfect stew for a cold night. And, it’s ready in 30 minutes. No joke. Plus, you can’t beat the immune-boosting powers of kale and mushrooms. Again . . . the perfect stew. You could dress it up with some cilantro, chives, maybe even some corn chips and vegan cheddar shreds, but why mess with a good thing? (But you can if you want to.) I’m loving this just the way it is. I planned to use different chili seasonings, but then I discovered this mole seasoning in my cabinet from Savory. An idea was born.
I love my mole sauce, but the ease of this seasoning won out. I made this stew a bit mild, so feel free to up the ante by adding more cumin and Ancho chili powder.

INGREDIENTS:
2 Tbs olive oil
1 medium onion, chopped
1 large sweet potato, peeled and diced
4 cloves of garlic, minced
2 (heaping) Tbs Mexican Mole seasoning
1 (heaping) Tbs cumin
1 (heaping) Tbs Ancho chili powder
1/2 tsp salt
4 C vegetable broth
1 15-oz can black beans, drained and rinsed
1 15-oz can diced tomatoes
3-4 C mushrooms, diced
1 bunch dinosaur kale, chopped small (about 4 cups)

DIRECTIONS:
In a large soup pot, heat the olive oil. Add the onion and sweet potato and cook over medium heat until the onions begin to soften. Add the mole seasoning, cumin, Ancho chili powder, and salt.
Pour in the broth and let simmer for 15 minutes. Add the beans, tomatoes, mushrooms, and kale, and let simmer another 10 minutes. You may need to add a little more broth or water. Also, add more salt or other seasonings if you feel it needs it. Serve with corn chips and enjoy!

Sweet Potato-Black Bean Mole Stew

Holy mole! Okay, that was cheezy, but seriously . . . holy mole! We all know sweet potatoes and black beans go together like peanut butter and jelly, so how about a stew? Oh, and kale? Yes, please. It is officially winter around here and this is the perfect stew for a cold night. And, it's ready in 30 minutes. No joke. Plus, you can't beat the immune-boosting powers of kale and mushrooms. Again . . . the perfect stew. You could dress it up with some cilantro, chives, maybe even some corn chips and vegan cheddar shreds, but why mess with a good thing? (But you can if you want to.) I'm loving this just the way it is. I planned to use different chili seasonings, but then I discovered this mole seasoning in my cabinet from Savory. An idea was born. I love my mole sauce, but the ease of this seasoning won out. I made this stew a bit mild, so feel free to up the ante by adding more cumin and Ancho chili powder.

Author: Epicurean Vegan

Ingredients

2 Tbs olive oil
1 medium onion, chopped
1 large sweet potato, peeled and diced
4 cloves of garlic, minced
2 (heaping) Tbs Mexican Mole seasoning
1 (heaping) Tbs cumin
1 (heaping) Tbs Ancho chili powder
½ tsp salt
4 C vegetable broth
1 15-oz can black beans, drained and rinsed
1 15-oz can diced tomatoes
3-4 C mushrooms, diced
1 bunch dinosaur kale, chopped small (about 4 cups)

Directions

In a large soup pot, heat the olive oil.
Add the onion and sweet potato and cook over medium heat until the onions begin to soften.
dd the mole seasoning, cumin, Ancho chili powder, and salt.
Pour in the broth and let simmer for 15 minutes.
Add the beans, tomatoes, mushrooms, and kale, and let simmer another 10 minutes.
You may need to add a little more broth or water. Also, add more salt or other seasonings if you feel it needs it. Serve with corn chips and enjoy!

Juice Away the Germs: A Cure for the Common Cold

January 11, 2015 by Epicurean Vegan

Sure, it’s pretty bold of me to claim I’ve got the cure for the common cold, but hang with me a moment here; I’ve done some fieldwork to back me up. It’s been a long time since I had a cold, in fact, I can’t recall the last time I did. I have, however, gotten hit with the makings of a doozy of one—more than once—over the last year, and each time, I’ve kicked it. Here’s the thing: we completely underestimate what our bodies are capable of. When given the right tools, it can do extraordinary things. If you’re a vegan, you’re probably aware of the power of juicing and how a plant-based diet has actually cured many people’s cancer. The proof is in the pudding (so to speak) when we see the amazing results coming from The Gerson Institute. If juicing can help the body fight off cancer, why can’t it do the same for the common cold? It’s all about our immune system, right? So often, when people feel a cold coming on, they attack it with drugs. Or they succumb to it and “let it take its course.” Sure, it’s a great time to catch up on your favorite shows on Netflix and Hulu, but you also miss work and well, life. I’m way too busy to get sick. Plus, it’s the absolute pits and chances are, the rest of the household gets it too. So last week, when I felt a tickle in my throat that quickly morphed into a sore throat, I groaned. I refused to let it take hold. I kept it from progressing and three days later, it was gone for good.

Here’s my 5 go-to, works-every-time, steps I take to combat the cold:

Juice. Juice like you never have before. I combine kale, spinach, orange bell pepper, cucumber, carrots, apple and ginger. I throw it all in sometimes, but feel free to choose your own concoctions. And drink 3-5 big glasses throughout the day. If you don’t have a juicer, either invest in one (it’ll pay for itself with no missed work days, no doctor bills and no meds) or use a high powered blender.
Green Tea. Admittedly, I’m not a big green tea fan, but when I want to fight a cold, I suck it up and drink 3-4 cups of it a day until I feel better. Green tea is packed full of antioxidants vital for staving off germs and bacteria.
Fresh and raw fruits and vegetables. Don’t eat your normal diet. Sure, you probably eat relatively healthy, but when it comes to fighting a cold, you have to amp up your ammo. Try to stick to at least fresh fruits and veggies such as salads. You may be craving hot soup, but the heating process can dilute the nutritional power of some vegetables. Plus, broth tends to be loaded with sodium. Remember, if all goes well, you’re only going to be eating this way for a couple of days. In fact, you may be surprised how good your energy levels are. I spent the week eating leftovers of the Chopped Greek Salad over spring greens and a bit of hummus. Make a bowl of the Spectacular Superfood Salad. However you choose to prepare your fruits and veggies, just eat ’em raw, and eat ’em often.
Rest. We all know sleep is our bodies’ way of recharging. This is never truer than when your immune system is compromised. I’m fortunate that I work from home, but if you can’t, take your juices and veggies with you. Don’t over exert yourself and stay away from the gym. (The good thing about juicing and eating raw veggies and fruits, is you won’t gain weight.)
Drink warm lemon water. Or cold; your preference. I’m not the best water-drinker, but if I fill a large water bottle with warm water and a slice of lemon, I can down it no problem. It might also satisfy your craving for something hot and soothing.

So there you have it. I truly swear by these methods to combat the cold when it comes lurking. The key is keeping your immune system strong and providing your body with these essential nutrients so that it has the best chance of winning against viruses. It also doesn’t hurt to incorporate juicing into your regimen in order to keep you from even having to go to war with an impending cold in the first place.

Stay healthy!

Creamy Mushroom Soup

December 17, 2014 by Epicurean Vegan

I love soup season. Although, I tend to make soups year round. This one is particularly fitting for winter because mushrooms pack an immune-boosting punch. Those winter sniffles and coughs don’t stand a chance against this cold-fighting stew. I added a potato, which is certainly optional; I just thought it added a bit more heartiness. If you choose to omit the tuber, I recommend reducing the amount of broth by about a cup to a cup-and-a-half. This dish is super easy to make. I took a cue from my Wild Rice & Potato Stew by using Tofutti sour cream, almond milk and flour to give it that creamy goodness. I guarantee you’ll look forward to leftovers!

INGREDIENTS:
2 Tbs Earth Balance margarine
3 cloves garlic, minced
4 celery stalks, sliced thin
1 small onion, chopped
1/2 tsp dried sage
1/2 tsp dried thyme
1/4 tsp black pepper
16-oz cremini (baby portobellos), cut into chunks
5-oz pkg. shiitake mixture
5 C vegetable broth
1 large russet potato, peeled and diced small
6-oz jar button mushrooms, drained
1 bay leaf
1/2 C vegan sour cream
1/4 C plain, unsweetened almond milk
3 Tbs flour
3/4 tsp Herbs de Provence
2 Tbs nutritional yeast
Chopped chives
Salt, to taste

DIRECTIONS:
In a large soup pot, melt the Earth Balance and add the garlic; cook 2 minutes. Add the celery and onions and cook for 5-7 minutes, or until they have softened. Add the sage, thyme, and black pepper and cook another minute.
Add the mushrooms and combine well with the celery and onions; cook 5 minutes.
Next, pour in the broth and add the bay leaf. Bring to a low bowl and add the potato (if using). Reduce the heat and let simmer for 20-25 minutes.
Once the potatoes are softened (but not mushy—unless you like that sort of thing), add the jarred mushrooms. I had a jar in the pantry for a recipe I ended up not making for one reason or another, so I thought this was the ideal soup to add them to.
Cook until they are heated through. You can fish out and discard the bay leaf now or later; doesn’t really matter. In a small bowl, whisk together the sour cream, almond milk, flour, Herbs de Provence, and nutritional yeast. Add the mixture to the soup and stir well to combine it thoroughly. Serve with some fresh chives on top and season with salt, if necessary. Enjoy!

Creamy Mushroom Soup

Prep time

15 mins

Cook time

30 mins

Total time

45 mins

I love soup season. Although, I tend to make soups year round. This one is particularly fitting for winter because mushrooms pack an immune-boosting punch. Those winter sniffles and coughs don't stand a chance against this cold-fighting stew. I added a potato, which is certainly optional; I just thought it added a bit more heartiness. If you choose to omit the tuber, I recommend reducing the amount of broth by about a cup to a cup-and-a-half. This dish is super easy to make. I took a cue from my Wild Rice & Potato Stew by using Tofutti sour cream, almond milk and flour to give it that creamy goodness. I guarantee you'll look forward to leftovers!

Author: Epicurean Vegan

Serves: 6

Ingredients

2 Tbs Earth Balance margarine
3 cloves garlic, minced
4 celery stalks, sliced thin
1 small onion, chopped
½ tsp dried sage
½ tsp dried thyme
¼ tsp black pepper
16-oz cremini (baby portobellos), cut into chunks
5-oz pkg. shiitake mixture
5 C vegetable broth
1 large russet potato, peeled and diced small
6-oz jar button mushrooms, drained
1 bay leaf
½ C vegan sour cream
¼ C plain, unsweetened almond milk
3 Tbs flour
¾ tsp Herbs de Provence
2 Tbs nutritional yeast
Chopped chives
Salt, to taste

Directions

In a large soup pot, melt the Earth Balance and add the garlic; cook 2 minutes. Add the celery and onions and cook for 5-7 minutes, or until they have softened. Add the sage, thyme, and black pepper and cook another minute.
Add the mushrooms and combine well with the celery and onions; cook 5 minutes.
Next, pour in the broth and add the bay leaf. Bring to a low bowl and add the potato (if using). Reduce the heat and let simmer for 20-25 minutes.
Once the potatoes are softened (but not mushy---unless you like that sort of thing), add the jarred mushrooms. I had a jar in the pantry for a recipe I ended up not making for one reason or another, so I thought this was the ideal soup for them.
Cook until they are heated through. You can fish out and discard the bay leaf now, or later; doesn't really matter.
In a small bowl, whisk together the sour cream, almond milk, flour, Herbs de Provence, and nutritional yeast. Add the mixture to the soup and stir well to combine it thoroughly.
Serve with some fresh chive on top and season with salt, if necessary. Enjoy!

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!

Wild Mushroom & Miso Soup

December 11, 2013 by epicureanvegan

For mushroom lovers like us, this soup certainly made us very happy. Some friends had brought it to a get together and we all demanded the recipe. It is from The Vegetarian Slow Cooker. This soup requires just a tad of prep work, but then it all goes into the slow cooker. Not only is this soup savory and full of flavor, but the mushrooms are packed full of immune boosters—perfect for fighting off the winter chills and colds.

INGREDIENTS:
1 (1/2 oz) pkg dried porcini mushrooms (I could only find the 3/4 oz package, which I used all of)
1 C hot water (I added a bit more since I used more mushrooms)
1 Tbs olive oil
2 leeks, (mostly white parts and a little of the green) sliced
1 carrot, peeled and diced
1 stalk celery, diced
2 cloves of garlic, minced
1 tsp salt
1/2 tsp cracked peppercorns (I used ground—didn’t have the peppercorns)
1 bay leaf
8-oz shiitake mushrooms, stems discarded and thinly sliced (I recommend adding more–they cook down quite a bit)
8-oz cremini mushrooms, stems removed and quartered (Again, I’d add more)!
6 C vegetable broth
1 C water
1/4 C miso
Optional: fresh snipped chives

DIRECTIONS:
In a small bowl, combine the dried porcini mushrooms and the hot water. Let sit for 30 minutes. Using a fine mesh strainer, drain the mushrooms, reserving the liquid. Finely chop up the porcinis and set aside. In a large skillet heat the olive oil over medium heat. Add the leeks, carrot and celery for about 7 to 8 minutes. Add the garlic, salt, peppercorns, bay leaf, and porchinis. Cook for a minute, then add the reserved liquid.

Transfer to a slow cooker and add the shiitake and cremini mushrooms, along with the broth and water.

Cover and cook on high for 3 hours OR on low for 6 hours. Stir in the miso and cook on high for 15 minutes. Discard bay leaf and ladle into separate bowls; garnish with chives. Enjoy!

Wild Mushroom & Miso Soup

For mushroom lovers like us, this soup certainly made us very happy. Some friends had brought it to a get together and we all demanded the recipe. It is from The Vegetarian Slow Cooker. This soup requires just a tad of prep work, but then it all goes into the slow cooker. Not only is this soup savory and full of flavor, but the mushrooms are packed full of immune boosters---perfect for fighting off the winter chills and colds.

Author: Epicurean Vegan

Serves: 6

Ingredients

1 (1/2 oz) pkg dried porcini mushrooms (I could only find the ¾ oz package, which I used all of)
1 C hot water (I added a bit more since I used more mushrooms)
1 Tbs olive oil
2 leeks, (mostly white parts and a little of the green) sliced
1 carrot, peeled and diced
1 stalk celery, diced
2 cloves of garlic, minced
1 tsp salt
½ tsp cracked peppercorns (I used ground---didn't have the peppercorns)
1 bay leaf
8-oz shiitake mushrooms, stems discarded and thinly sliced (I recommend adding more--they cook down quite a bit)
8-oz cremini mushrooms, stems removed and quartered (Again, I'd add more)!
6 C vegetable broth
1 C water
¼ C miso
Optional: fresh snipped chives

Directions

In a small bowl, combine the dried porcini mushrooms and the hot water. Let sit for 30 minutes. Using a fine mesh strainer, drain the mushrooms, reserving the liquid. Finely chop up the porcinis and set aside.
In a large skillet heat the olive oil over medium heat. Add the leeks, carrot and celery for about 7 to 8 minutes. Add the garlic, salt, peppercorns, bay leaf, and porchinis. Cook for a minute, then add the reserved liquid.
Transfer to a slow cooker and add the shiitake and cremini mushrooms, along with the broth and water.
Cover and cook on high for 3 hours OR on low for 6 hours.
Stir in the miso and cook on high for 15 minutes. Discard bay leaf and ladle into separate bowls; garnish with chives. Enjoy!

Quinoa Pasta with Kale and Mushrooms

February 18, 2013 by epicureanvegan

This is a very quick and healthy lunch. It’s also a good idea to munch on if you’re feeling under the weather since it has immune-boosting ingredients like kale, mushrooms, garlic, and pepita seeds. Regardless, it’ll hit the spot!

INGREDIENTS:
8-oz quinoa pasta, veggie curls (I used Ancient Harvest brand)
2-3 C chopped kale (I used red kale)
2 C diced or quartered mushrooms
1/2 C green onions, sliced
1/2 C pepitas seeds
1 Tbs olive oil or 2 Tbs Earth Balance
2 cloves garlic, minced or crushed
Salt and pepper, to taste

DIRECTIONS:
Cook the pasta according to package instructions. You don’t want to overcook quinoa pasta, as it tends to get mushy if you do. Drain and set aside.

Using the same pot, heat the olive oil or Earth Balance and add the garlic. Cook for 2-3 minutes. Add the kale, mushrooms, and green onions and cook 5-7 minutes, or until they soften.

Once the veggies are cooked down a little, stir in the pasta and pepita seeds. Season with salt and pepper and enjoy!

Quinoa Pasta with Kale and Mushrooms

This is a very quick and healthy lunch. It's also a good idea to munch on if you're feeling under the weather since it has immune-boosting ingredients like kale, mushrooms, garlic, and pepita seeds. Regardless, it'll hit the spot!

Author: Epicurean Vegan

Ingredients

8-oz quinoa pasta, veggie curls (I used Ancient Harvest brand)
2-3 C chopped kale (I used red kale)
2 C diced or quartered mushrooms
½ C green onions, sliced
½ C pepitas seeds
1 Tbs olive oil or 2 Tbs Earth Balance
2 cloves garlic, minced or crushed
Salt and pepper, to taste

Directions

Cook the pasta according to package instructions. You don't want to overcook quinoa pasta, as it tends to get mushy if you do. Drain and set aside.
Using the same pot, heat the olive oil or Earth Balance and add the garlic. Cook for 2-3 minutes. Add the kale, mushrooms, and green onions and cook 5-7 minutes, or until they soften.
Once the veggies are cooked down a little, stir in the pasta and pepita seeds.
Season with salt and pepper and enjoy!

Immune-Boosting Salad with Baked Tempeh

December 18, 2012 by epicureanvegan

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

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

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.

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

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.

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!

Feast On This!

October 28, 2011 by epicureanvegan

Wow, it’s been a while since I’ve done a Feast on This! post, but seeing as it’s cold season, I thought I’d repeat some information from a previous FOT post from a year ago.

A Veggie A Day Keeps The Colds (and Cancer) Away

It’s that time of year. Cold season. Although we can’t always avoid getting the traveling crud, there are ways to boost your immune and shorten the length of the cold or flu. And guess what? They’re all plant-based. No surprise there. Experts tend to agree that it’s best to avoid supplements and go straight for the real thing. For example, eat an orange rather than popping a supplement since you’ll also get magnesium, potassium, folate, B6 and antioxidants. Fruits and vegetables are loaded with antioxidants that are also key in fighting many cancers.

When I feel a cold coming on, I reach for kale every time. I steam it for no more than 5 minutes and enjoy it with just a smidge Earth Balance.

Works every single time! I also pair it with some Kick-Ass Immune, an herbal supplement that lives up to its name. It tastes pretty awful, but it’s worth it.

Vegetables:

Leafy Greens–Spinach, Swiss Chard, Mustard Greens & Kale: are loaded with antioxidants. Steam some kale and spinach and add a little Earth Balance, which has lots of Omega-3.
Broccoli, Green Peppers & Cauliflower: High in Vitamin C.
Orange Veggies–Sweet Potatoes, Carrots, Squash and Pumpkins: are loaded with Beta carotene which turns to Vitamin A, that is rich in antioxidants (which is also cancer-fighting).

Fruits:

Apples: contain antioxidants and insoluble and soluble fiber to help the bowels run smooth (always a good thing)
Kiwi, Oranges, Grapefruits & Cantelopes: High in Vitamin C and A and oranges and grapefruits are actually cheaper in the winter.
Blueberries and Raspberries: Rich in antioxidants and Vitamin B.
Strawberries: 8 berries supply 160% of your daily value of Vitamin C, as well as 170 mg of potassium.

Other Good Stuff:

Onions, Garlic, Leeks, & Chives: loaded with Vitamin C, potassium, chromium and selenium.
Ginger: Strong in antioxidants and helps with digestion and circulation.
Whole Grains, Quinoa, Barley & Amaranth: packed with fiber, zinc, and B vitamins.
Seeds: Lots of Vitamin E

Tips to Staying Healthy

Stick to organic: free of chemicals and contain more nutrients.
Avoid processed, canned or frozen food (With the exception of vegetables—steam or microwave them) but even avoid canned soups–they’re not fresh and are full of sodium.
Keep away from excess sugar. If you need a sugar fix, eat some strawberries.
Make some soup with vegetable broth, ginger, spinach, and green onions.
Eat some hot salsa or sprinkle some cayenne on steamed veggies to clear the sinuses.
Chew (and swallow) a garlic clove to cure a cough—some people swear by it. Just don’t breath on anyone.

Bottom line, stick with fruits and vegetables, preferably organic, and avoid hard-to-digest and processed foods. Don’t forget to drink tons of water and only 100% juice with a low sugar content. Then boil some fresh ginger, pour it through a strainer into your favorite mug, add a bit of fresh lemon juice and settle in with a good book!

Meat consumption is just as dangerous to public health as tobacco use… It’s time we looked into holding the meat producers and fast-food outlets legally accountable.
-Dr. Neal Barnard

My Cure-All Vegetable-Miso Soup

December 3, 2010 by epicureanvegan

Well, curing colds is the idea. If anything, this soup is hearty and flavorful. It’s also packed full of immune-boosting ingredients. The Husband was struck with a cold for two weeks, then after four days of wellness, got hit again. The Sixth Grader is now catching on to this cold business. I’m a firm believer that fresh fruits and vegetables are the best remedy for the cold. Unfortunately, the Husband didn’t load up on them when he was sick . . .hmmm. . . Twice, I did feel it coming on, and both times I ate a big bowl of steamed kale. Cold symptoms gone. I make the kale a regular thing for me now—at least three days a week and even for breakfast. So last night my sniffling, coughing guys were asking for me to make the colds go away, so to the kitchen I went and for a appetizer, I made them split an orange bell pepper, which is loaded with beta carotene, vitamin A and antioxidants.

INGREDIENTS:
4 C low-sodium vegetable broth
3 C water
2 C red potatoes, diced
1 large leek (loaded with Vitamin C, potassium, chromium and selenium)
2 tsp garlic, minced (also loaded with Vitamin C, potassium, chromium and selenium)
1 C carrots, sliced (get your beta carotene, Vitamin A and antioxidants)
2 C button or shiitake mushrooms, quartered (packed full of nutrients–long list–plus some fiber)
1 15oz can kidney beans, drained and rinsed (high in fiber and protein)
1/2 C yellow miso

Optional: 1 C kale or spinach

DIRECTIONS:
Heat the vegetable broth and water in a large soup pot. Bring to a simmer. Add the potatoes, carrots and leeks. Cook about 10 minutes and then add the garlic and beans. Simmer again for another 8-10 minutes, or until the potatoes and carrots are soft, but still with a bit of a crunch. Stir in miso and mushrooms and simmer 5 minutes. It’s that easy!! Serve with a little extra love and it’s sure to cure colds! Enjoy!

Kale & Wonton Soup

Sweet Potato-Black Bean Mole Stew

Juice Away the Germs: A Cure for the Common Cold

Creamy Mushroom Soup

A Spectacular Superfood Salad

Wild Mushroom & Miso Soup

Quinoa Pasta with Kale and Mushrooms

Immune-Boosting Salad with Baked Tempeh

Feast On This!

A Veggie A Day Keeps The Colds (and Cancer) Away

My Cure-All Vegetable-Miso Soup

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