Wednesday, December 31, 2014
Monday, December 29, 2014
20 medium to large corn tortillas
1 large jar of mole (2 small jars or about 4-6 cups of prepared mole)
Dried Ancho chile powder to taste
White cheese shreds
Veggies for filling
Canola or corn oil
Salt and pepper
First, cook your veggies. I used zucchini sticks, bell peppers, and portobello slices that i cooked in a saute pan with salt and pepper. You could also use just cheese, potato, squash, seitan, tofu, or whatever protein you like. while the filling is cooling, steam your tortillas. You can cook them on a burner one or two at a time, but steaming them in the micro is easier.
I fried my filled tortillas before baking to bring out the flavor in the tortillas. You can just fill, roll, and place in your baking dish if you want to reduce the amount of fat in your finished dish, but you'll need cooking spray for the baking dish. When you can handle both tortillas and filling with your bare hands, start rolling them into little taquitos. Use toothpicks to keep them from unrolling and fry them until golden brown in a hot frying pan with sufficient oil to cover half of each taquito.
When they're cool enough to handle, take out the toothpicks and place in a baking dish. Cover the top with shredded cheese, I used +Follow Your Heart Monterey Jack, and tent with foil. Bake in a 350º oven for 15-20 minutes, just enough to melt the cheese and allow the mole to soak into the tortillas. Usually I serve these with rice.
Note for IC Diet: pipian is IC friendly. Please check the label for irritating ingredients or make it from scratch in a food processor. Fillings can include veggies on he safe list, like red bell pepper, mushrooms, zucchini, potato, etc. Daiya cheese shreds are a good non-irritating non-dairy cheese.
Tuesday, December 16, 2014
Monday, October 20, 2014
Sunday, October 19, 2014
2 boxes of sliced mushrooms
1 can of green sauce, enchilada or made from scratch
1-2 cans of sliced black olives
Daiya cheddar cheese shreds
Salt and pepper
Tuesday, October 14, 2014
Saturday, October 4, 2014
Saturday, September 13, 2014
Thursday, August 21, 2014
To make the caramelized fennel: buy one large fennel bulb per pizza. Slice into 1cm rounds, I suggest using a mandoline, and cook on high/med high heat in a dry pan until softened. When the fennel starts to wilt, season with salt and continue to cook until soft and brown, covered when needed. When the fennel starts to stick, add a few drops of olive oil and continue to cook while stirring until the fennel is completely caramelized. It will look like grilled onions when it's done.
Top your favorite pizza dough with Daiya Provolone slices, caramelized fennel, and sliced Field Roast maple breakfast sausage, then bake according to the directions. To add flavor to the dough, season with fennel and salt, or anything else that will complement fennel.
You could use nutritional yeast instead of cheese slices, or maybe cashew cheese. The sausage could also be any other seasoned gluten, or even baked apple chunks that are seasoned and sweetened with maple.
First, make pesto. To veganize this recipe, I increase the amount of pine nuts one tb at a time and used a few pinches of Daiya Mozzarella Shreds instead of Parm.
Second, make your vegetable mixture. Here you see grilled red bell peppers, mushrooms, and asparagus. I also added canned artichoke hearts packed in water. You could also use zucchini, eggplant, broccolini, or whichever veggies you like. They do not need much seasoning because the pesto dominates the plate, so just a little S&P.
Finally, make your couscous. The package gave instructions to cook it like rice, but this pasta is gooey and starchy, so I chose to cook it like pasta for use in salads. Boil salted water with few drops of olive oil. Add couscous and stir. Bring back to a boil and cook until tender. Rinse the pasta under running water and drain well. Serve with a tb ot two of pesto per portion.
Surprisingly, this kept well in reusable containers in the refrigerator for almost a week. I think the bacteria is scared of all that garlic. I prepared 1 cup of uncooked couscous to make 5 large portions.
Thursday, August 7, 2014
Monday, August 4, 2014
Sunday, July 20, 2014
Monday, July 7, 2014
Sunday breakfast can be daunting for vegan IC folks since soy is such a huge presence in veg comfort food. I have come up with a nice alternative to bran flakes and almond milk :D
Frozen hash brown patties are rad. The microwave thaw in about a minute and fry up well in a little canola oil. For low fat diets, toast them until golden brown. Also, they lack the seasonings and onion bits that are found in tater tots. And FYI, sweet potato tots always turn to mush. If you prefer sweet potatoes, slice and roast them in the oven.
Greens are good for you. Pick greens you can tolerate, or use a pre-washed blend you know you can enjoy. Place a handful on a plate covered in a slice of Daiya cheddar and nuke for a minute or so.
Those tasty sausages on my plate are Field Roast Apple Maple Breakfast Sausages. They are made of gluten and have significantly less bothersome ingredients. If you need to double check the ingredients, they are listed here. If you find that these are unsuitable for your diet, substitute with plain seitan or season gluten with apple, maple, and sage.
Add fresh fruit, Teeccino, and a probiotic shot (I like Good Belly Straight Shot) to round out your morning.
Happy eating :)
Monday, June 30, 2014
Saturday, June 7, 2014
A note for IC people, always check labels for problem ingredients like the soy sauce in Upton's Naturals or my use of ginger. Substitute with other ingredients like chopped garlic or unseasoned seitan/wheat meat.
Kale Quinoa Stir Fry
2 boxes of pre-cooked quinoa (3-4 C)
3/4 bag of frozen kale (2-3 C)
1/2 bag of frozen spinach (2-3 C)
1-2 C shredded carrots (and/ or red cabbage, green cabbage, bell peppers. anything you enjoy)
1 box of +Upton's Naturals Traditional Seitan
Sesame oil to taste
1 Tb olive oil
2 Tb molasses
2-4 Tb crushed ginger
Salt and pepper
Cook the seitan in the olive oil until browned and crispy. You may need to cut the pieces into smaller bites. Add your carrots (and other fresh veggies) and cook until they begin to caramelize. Add the ginger, molasses, and sesame oil and stir, immediately adding the kale and spinach to keep the sauce from burning. The water from the frozen veggies will help to deglaze your pan. When everything is cooked through, add the quinoa and mix well. Season to taste.
Serves 6-8, keeps well in the fridge for the week.
Cream of Butternut Squash Soup
1 bag of frozen cubed butternut squash
1 C frozen kale
1 C frozen spinach
2-4 C water
2-3 C plain unsweetened almond milk
1/4-1/2 C whole wheat pastry flour
2 Tb Earth Balance Soy Free Buttery Spread
2 Tb olive oil
Herbs and spices (I used sage and marjoram)
Salt and pepper
Cook the butternut squash and olive oil in a soup pot. When the squash becomes soft, add the butter.
When the butter melts, add the flour and stir to make a roux. Add the herbs and spices, and almond milk. When the milk begins to boil, reduce heat and hit it with a stick blender to make it creamy. Bring back to a boil and add the water. When the soup boils again, add the frozen greens. Simmer until it reaches the consistency you want, season before serving. You can also thicken it with bread crumbs or Daiya Mozzarella Shreds. This sounds like a lot of work, but it only took 15 minutes from start to finish.
Serves 6-8 (or 4 if you have giant chowder bowls :D), freezes well.
Monday, May 26, 2014
1 large head of Napa, sliced
1 red bell pepper, chopped
1 cucumber, chopped
2 C shredded carrots
2 Tb molasses
2 Tb sesame oil
1/4-1/2 C water
3 bundles of soba, cooked, rinsed, salted, and chilled
2-4 zucchini, chopped
1 red bell pepper, chopped
1 box of sliced mushrooms
1 bag of shredded green cabbage (about 3 C)
2 cloves of minced garlic
1 can of pinto beans, drained and rinsed
1-2 cans sliced black olives
1 bag of Daiya Mozzarella Shreds
1 pint plain unsweetened almond milk
whole wheat pastry flour
1-2 C of shredded carrots
2 cloves of minced garlic
1 bunch of chopped parsley
1-2 Tb Margarine
1 pint plain unsweetened almond milk
1/4-1 C whole wheat pastry flour
1-2 pints water
Herbs of choice
Thursday, May 22, 2014
You need a graham cracker crust, store bought or homemade, pie size or minis; 1-2 tubs of Tofutti Better Than Cream Cheese; pantry items; and cherry pie filling, canned or homemade.
Let the cream cheese warm up while you preheat your oven to 350 degrees and gather your other ingredients. Whisk the cream cheese with 1-2 tb of vanilla extract, 1 tsp lemon oil, 1 tsp lemon juice, 1/4-1/2 C sugar, 1 tb pastry flour, 1-2 tb soy/rice/almond milk, and 1-2 tsp oil until smooth. Taste and add more sugar/vanilla/lemon as needed. Spoon into your pie crust, top with cherry pie filling (or whatever fruit you like, blueberry works well too) and bake for 25-30 minutes. Since you're topping with the fruit filling, you don't need a water bath, unless it's really dry where you live. Chill for a few hours and serve.
2 tb herbs (parsley, tarragon, marjoram, whichever are your favorites)
Salt and pepper to taste
This week, I wanted tacos dorados, or golden delicious fried crunchy tacos. To reduce the calories, you can bake your tacos on a cookie sheet lined with foil or silpat and a little cooking spray. Your filling can be anything you want. I use mushrooms, potatoes, refried beans, greens, Daiya, Soyrizo, tofu, +gardein Tofurkey, Yves, +Lightlife or whatever you have around the house. These guys are mushroom tacos. If you choose to fry your tacos, make sure your filling is relatively dry so the oil won't splatter out of the pan.
I sweated 2 boxes of sliced button and baby bella mushrooms until they dried out a little and seasoned them with salt, pepper, dried parsley, dried cilantro, powdered chile de arbol, and powdered chile new mexico. If you don't like heat, pick something mild like paprika or pasilla. I let the mushrooms cool a bit while I steamed my tortillas in the micro. This is how you can tell my mom is not Mexican. Yes, I wrapped the tortillas in cling film and zapped them until they were soft and fluffy, about 30 seconds per pair of tortillas. Be careful taking them out of the microwave if you do this--steam burns suck. 2 boxes of mushrooms makes about 18 tacos.
Lay out your tortillas and top sparingly with the filling, fold, and fry in a good amount of oil that is already hot and has a sprinkle of salt in it to help with splatter. The first side takes a while to cook (like grilled cheese) so check before you flip. The tortilla may start to curl and shrink when the tacos are close to golden, but they will continue to cook after you take them out of the oil. Be careful with the hot oil and use a fork/spatula combo if you don't have tongs. I burn myself making tacos all the time.
Okay now these guys!! Taquitos!! These are great for appetizers and pretty easy to make. Again with the micro steamed tortillas. I laid them out and added a single slice of Tofurkey for the filling. You can use a strip of tofu, or zucchini, or anything that will let the tortilla roll around it in crunchy goodness. If you use sliced veggie meat, pull the slice a little bit outside the edge of the tortilla and keep some tension on it If the slice hangs out past the tortilla, it may burn. Fold if you need to. Pin each roll by inserting a toothpick diagonally through the length of each taquito. That will keep them from unrolling in the pan.
I topped mine with avocado sauce. Some people like fresh or store bought salsa, taco sauce, sour cream, or regular guacamole. I make my avocado sauce with ripe avocados. Slice in half, retain the pits, dice in the skin and scoop out into a bowl. Add a lot of lime juice, salt and pepper, then mash the chunks with a fork and whip the sauce until it's smooth. I also like to add olive oil and or Vegenaise. Sometimes I add garlic or chopped serranos, add whatever tastes good. Keep the pits in the sauce and cover with cling film so that the sauce stays green
Okay, go eat now.
WARM CORN TORTILLA I suggest you get the really thick ones made by hand using yellow corn. They're fragrant and have a lovely texture, but if you can't, the tortillas at your local grocery store will work fine. If you don't normally eat corn tortillas, FYI the ones at the ends usually fall apart.
RIPE AVOCADOS are hard to find. Just because they're soft or have a sticker that says ripe, does not mean they are ready or suitable for your purposes. Often the soft avocados will have dents in them from the weight of being stacked. These are likely to be black inside. If the avocados are soft, but seem to have air between the flesh and skin, those are bad too. Rock hard avocados are hit and miss sometimes. They may go bad by the time they soften and the ripening could take days. A good avocado will have a tiny bit of give with just the slightest pressure and will be mostly firm with a continuous curve-no dents or creases.
The napa salad had shredded napa, watercress leaves, and a sesame soy vinaigrette I made with chopped chiles, sesame oil, crushed ginger, soy sauce, rice vinegar, salt, wite pepper, and raw sugar. The tofu in brown sauce required a little planning.
Vegetarian oyster sauce, soy sauce, veggie broth, raw sugar, white pepper, and cornstarch slurry in rice vinegar. Add everything but the cornstarch slurry and bring to a boil, stirring. When it does start to boil, add the slurry and stir until thickened. I made this ahead of time and warmed it back up when the tofu was fired.
Drain the tofu overnight, then soak in soy sauce to season. Make your favorite cornstarch beer batter Mine didn't come out well :( Deep fry in oil at 350 until golden brown and drain on paper towels.
Cover in brown sauce, top with cilantro and pecans. Nom Nom!! :D
<a href="http://www.flickr.com/photos/chiquibuttons/10241759195/" title="Asian Inspired Vegan Dinner by chiquibuttons, on Flickr"><img src="http://farm6.staticflickr.com/5545/10241759195_d8bd60bb59.jpg" width="500" height="375" alt="Asian Inspired Vegan Dinner"></a>
You can see the rest of the photos here.
**Note: Allspice, nutmeg, and Ceylon cinnamon have been reported as tolerable to some IC people. Also, Daiya cream cheese is soy-free and allergy friendly.
2 packages of individually portioned Udon noodles.
If you don't use the included seasoning packets, 2 cubes of Vegetarian bouillon and water to cover noodles and fill a soup pot a little more that half way, or broth in the same quantity if you don't like bouillon.
Soy Sauce to taste, maybe a splash.
Rice Wine Vinegar to taste, also a splash or two.
Ginger, your choice of fresh sliced or chopped. You can also use dried or candied slices. I like to use Christopher Farms jarred ginger.
Something sweet, like agave or raw sugar, just a touch. If you used candied sliced ginger there is no need to sweeten any further. If you're not a vegan used honey.
Black and white pepper to taste.
After bringing the stock and noodles to a boil, turn down the heat to warm and add:
1 C baked tofu slices or cubes.
3 fresh red chiles, sliced. Seed if you don't like searing heat.
1/2 small head of napa cabbage, sliced.
2-4 C small baby bok choy, well rinsed and halved.
1 box of sliced mushrooms, cooked separately or fresh.
Bean sprouts, for topping when you serve the soup.
The second time (this week) that I made the Chia Pudding, I did cook it. I also doubled the recipe, substituted 1/2 C of the almond milk with Creole coffee made in the cafetera, added 1/4 C each Torani SF French Vanilla and SF Brown Sugar Cinnamon syrups, and a few tb of powdered cinnamon. After bringing to a boil while stirring constantly, the pudding was well on its way to thickening. It cooled on the stove for about 20 minutes and I packed it in two reusable containers, because I'm sharing with my comadre, and they are cooling now in the fridge.
I think if this was made with plain unsweetened and low-fat almond milk, or soy/coconut/rice milk, it would be very suitable for a diabetic diet. I sat down with a notebook and calculator and did some math; please fix any errors I made, I'm notoriously bad at counting. Also, I rounded numbers a bit since 4.6666667 would be really hard to measure at home, at least for me.
The original recipe calls for 1 1/2 C milk substitute and 1/4 C chia seeds. Since I used Vanilla Almond Milk, this is based on the nutritional content for that milk. Most of the fat comes from the chia seeds, but it's good fat. Most of the carbs come from the soy milk, but in a reasonable portion it's still only one starch exchange.
Totals for 14 oz of cooked pudding
21.75 g Fat
44 g Carbs (24 g Sugar and 20 g Fiber)
13.5 g Protein
Totals for a 4.5 oz serving (between 1/2 and 2/3 C cooked pudding)
7.25 g Fat
14.5 g Carbs (8 g Sugar and 6.5 g Fiber)
4.5 g Protein
Sunday, May 18, 2014
Friday, January 31, 2014
Using white/basic with a light crust setting, add these and bake according to the instructions:
1 1/4 to 1 1/2 cups Silk Vanilla Soy Milk
1 tsp vanilla extract
2 tb Earth Balance, cut into pieces
1 tb olive or canola oil
3 cups of AP or bread flour
1 cup of whole grain wheat flour
2 tsp salt
4 tsp sugar
1 envelope dry active yeast
1 to 2 capfuls of cardamom
2/3 to 1 cup dried apricot chunks
1/2 to 2/3 cups pecans whole or pieces
Add liquid ingredients first, make sure they are warm to activate the yeast. Add dry ingredients and start the mixing process. My bread machine's settings are not adjustable, and I found that substituting that 1 cup of AP flour for whole wheat made the dough ball a little dry. I added extra milk and it came together, but i had to restart the process so that it would mix the dough again. This was not a problem for me, but check your machine's settings.
Make sure you scrape down the sides of your bread pan during the initial mixing, this may reveal dry dough and allow you to add that extra 1/4 cup of milk if you need to before the dough comes together. A good dough ball is spherical and evenly moist, not runny, flaky, or lumpy. Add the fruit and nuts according to your machine's settings.
This recipe is not sweet like raisin cinnamon bread, but can be made sweet by toasting it and serving it with jam. I prefer it steamed (in the micro) with a pat of Earth Balance to bring out the savory side of cardamom. Substitute the fruit, nuts, and spices for your favorites and add more sugar if you like it sweeter.