Posts tagged "veggies"

A new brunch/anytime go-to!  Found this idea on a blog I follow and I think I’m hooked…they’re so quick @ easy to make, super customizable, and uber nutritious!  You can use your choice of seasoning, stuff them with your favorite veggie combos, and top with your favorite sauces or condiments.  This really hit the spot after a hard workout this morning.

Pudla! (version 1)

Ingredients
(makes 4-8 servings)

1 3/4 cup garbanzo bean flour
1 - 1 1/2 cup water
1/2 tsp baking powder
1 tsp vegetarian bouillon mix
1 cup scallions, finely chopped
1 large beefsteak tomato, chopped
1/2 cup sliced mushrooms
Dashes of cumin, coriander, turmeric, Everyday Seasoning, 21 Seasoning Salute, and ground black pepper

Directions

1.  Mix dry ingredients together witha spoon or a whisk.
2.  Add in water slowly while mixing until pancake batter consistency is reached.
3.  Mix in scallions, beefsteak tomato, and mushroom slices.
4.  Spray a pan witha little bit of oil (optional…my batter didn’t stick to the pan at all!) and let heat up on medium setting.  Scoop spoonfuls of batter into the pan.
5.  When batter starts to bubble and become golden at the edges (1-2 minutes), use a spatula to flip your pudla!  Heat on other side for slightly less time.
6.  Enjoy plain or with your favorite toppings.  I had mine with slices of avocado and a tiny sprinkle of Bragg’s Liquid Aminos…two big thumbs up!

Nutrition facts per large serving of about 3 big pancakes (not including toppings) — this is pretty ridiculously healthy
Calories: ~288
Fat: ~5g
Sodium: ~385mg (can omit salty add-ins, like the bouillon powder, to cut this number down even more)
Carbs: 
~49g
Fiber: ~14g (fills you up!)
Sugar: ~9g
Protein: ~16g (keeps you full!)

Seven Seas BUCKWHEAT!
Like the Lemon-Infused Seven Seas Quinoa, this one is inspired by that awesome dish at Loving Hut.  My friend had been raving about buckwheat yesterday, which reminded me that I had a big bag of it at home that I had yet to use.  Whipped this up for lunch…it is my first time making this gluten-free grain, and I’m a fan!
Ingredients(Makes 3-5 servings)
2 cups water*1 cup vegetable broth*1.5 cups buckwheatHandful of sesame seeds1/4 cup nutritional yeast2 sheets of nori or other seaweedGarlic powder, to tasteBragg’s Liquid Aminos, to tasteGenerous handful or two of chardGenerous handful or two of kale leaves1/2 cup of chopped bell peppers (I used frozen ones to expedite the process)8 veggie “meatballs,” a.k.a meatless balls (totally optional…just had some handy and decided to throw them in the mix!)
*can make your own water and vegetable broth ratio, or use water and a bouillon cube
Directions
1.  Bring water/broth mixture to a rapid boil.  Turn heat down and add buckwheat.2.  After about 10 minutes, add in meatless balls if using.  After another 5 minutes, turn heat down again and add in the veggies.3.  When buckwheat is chewy and soft but not mushy, remove from heat and fluff with a fork. Mix in seasonings and sesame seeds (feel free to mush up the meatless balls).4.  When the dish has cooled off a bit more, break up the nori sheets into small pieces and mix them in.

Seven Seas BUCKWHEAT!

Like the Lemon-Infused Seven Seas Quinoa, this one is inspired by that awesome dish at Loving Hut.  My friend had been raving about buckwheat yesterday, which reminded me that I had a big bag of it at home that I had yet to use.  Whipped this up for lunch…it is my first time making this gluten-free grain, and I’m a fan!

Ingredients
(Makes 3-5 servings)

2 cups water*
1 cup vegetable broth*
1.5 cups buckwheat
Handful of sesame seeds
1/4 cup nutritional yeast
2 sheets of nori or other seaweed
Garlic powder, to taste
Bragg’s Liquid Aminos, to taste
Generous handful or two of chard
Generous handful or two of kale leaves
1/2 cup of chopped bell peppers (I used frozen ones to expedite the process)
8 veggie “meatballs,” a.k.a meatless balls (totally optional…just had some handy and decided to throw them in the mix!)

*can make your own water and vegetable broth ratio, or use water and a bouillon cube

Directions

1.  Bring water/broth mixture to a rapid boil.  Turn heat down and add buckwheat.
2.  After about 10 minutes, add in meatless balls if using.  After another 5 minutes, turn heat down again and add in the veggies.
3.  When buckwheat is chewy and soft but not mushy, remove from heat and fluff with a fork. Mix in seasonings and sesame seeds (feel free to mush up the meatless balls).
4.  When the dish has cooled off a bit more, break up the nori sheets into small pieces and mix them in.

Happy Tuesday everyone!
Yesterday, I had a demo through Xercise Lab at a private elementary school in San Jose.  Two colleagues and I taught a Recess Lab—exercise designed as fun!—children’s fitness class to about forty 5th graders.  It was quite the experience…fun but exhausting!  Afterwards, we went to Loving Hut to refuel, and I remembered how much I love their Seven Seas rice.  Here is my lunch from today, inspired by that very dish:
Yifan’s Seven Seas Lemon-infused Quinoa
Ingredients(Makes 2-4 servings)
2 cups water*1 Tbs brouillon or dehydrated broth*1 cup quinoa (I used red quinoa)4-5 cups packed kale, sliced into small piecesjuice from 1/2 lemon2 sheets of nori or other seaweedAdditional seasonings as desired (ideas: 1 Tbs soyaki, garlic chunks, Mrs. Dash, sesame oil, etc.)
*can sub water and brouillon for vegetable-based broth, or do 1 cup water/1 cup broth
Directions
1.  Bring water to a rapid boil.  Turn heat down and add brouillon, followed by quinoa.2.  After about 10 minutes, when quinoa is almost ready but still somewhat firm, add in the kale leaves and let them steam.3.  After another 5-10 minutes, quinoa should be ready and kale leaves should be nice and green.  Remove from heat and fluff with a fork, mixing in juice from lemon and additional seasoning.4.  When the dish has cooled off a bit more, break up the nori sheets into small pieces and mix them in.5.  Enjoy solo or with your favorite leftovers!  I mixed in garlicky green beans and dal that I made earlier this week, and it was delicious.

Happy Tuesday everyone!

Yesterday, I had a demo through Xercise Lab at a private elementary school in San Jose.  Two colleagues and I taught a Recess Lab—exercise designed as fun!—children’s fitness class to about forty 5th graders.  It was quite the experience…fun but exhausting!  Afterwards, we went to Loving Hut to refuel, and I remembered how much I love their Seven Seas rice.  Here is my lunch from today, inspired by that very dish:

Yifan’s Seven Seas Lemon-infused Quinoa

Ingredients
(Makes 2-4 servings)

2 cups water*
1 Tbs brouillon or dehydrated broth*
1 cup quinoa (I used red quinoa)
4-5 cups packed kale, sliced into small pieces
juice from 1/2 lemon
2 sheets of nori or other seaweed
Additional seasonings as desired (ideas: 1 Tbs soyaki, garlic chunks, Mrs. Dash, sesame oil, etc.)

*can sub water and brouillon for vegetable-based broth, or do 1 cup water/1 cup broth

Directions

1.  Bring water to a rapid boil.  Turn heat down and add brouillon, followed by quinoa.
2.  After about 10 minutes, when quinoa is almost ready but still somewhat firm, add in the kale leaves and let them steam.
3.  After another 5-10 minutes, quinoa should be ready and kale leaves should be nice and green.  Remove from heat and fluff with a fork, mixing in juice from lemon and additional seasoning.
4.  When the dish has cooled off a bit more, break up the nori sheets into small pieces and mix them in.
5.  Enjoy solo or with your favorite leftovers!  I mixed in garlicky green beans and dal that I made earlier this week, and it was delicious.

Homemade garlic hummus (freshly cooked chickpeas, olive oil, salt, garlic cloves, lemon juice, coriander) and peppers stuffed with quinoa, TVP, lentils, spinach, orange cauliflower, and onions.

Happy Thanksgiving!!!

Here is our centerpiece—a favorite :)

Vegan Gratitude Pot Pie

Ingredients

Crust (adapted from Lunch Box Bunch):
2 sticks vegan butter, placed in freezer for about an hour (I used Earth Balance)
1 1/2 cup all purpose flour
3/4 cup whole wheat baking flour
1 tsp salt
1 tsp brown sugar
water to moisten mixture (about ¼ - ½ cup)

Pot Pie Filling:
3 small potatoes, any kind, cut into small pieces
1.5 tbsp olive oil or coconut oil
1 medium sweet onion, diced
2 large garlic cloves, minced or pressed
1/2 cup or 3 shiitake mushrooms, diced
1 (or more…why not?) large Portobello mushroom cap, diced
2 carrots, peeled and diced
3 celery stalks, diced
1 3/4 cup water or vegetable broth
1 brouillon cube
1/8 cup tamari, soy sauce, or Bragg’s Liquid Aminos
1 tsp corn starch
1 package of seitan or pre-seasoned TVP (optional)
seasonings to taste (I used nutritional yeast, dried thyme, dried basil, a little bit of smoke flavor)
salt and pepper to taste 

Directions

Make the crust first!  
1.  Remove the vegan butter from freezer/fridge (keeping it cold like that will help make the crust flakier).  Put salt, sugar, and flours in food processor* and mix.  
2.  Add in chunks of the butter and keep mixing, being careful not to overdo it.  
3.  Slowly add in water until the dough sticks together into a ball.  
4.  Separate dough into two even halves, and wrap them in plastic and store in the freezer until ready to use.

In the meantime, start making the filling!  
5.  Bring a saucepan of water to a boil. Add potatoes and cook on medium heat.
6.  After several minutes, add in carrots and celery and cook until tender.
7.  In a separate pan, while the potatoes are cooking, heat oil and add onions.
8.  Cook until onions become slightly translucent, then add various mushrooms and garlic and keep cooking.  Add seitan or TVP last and simmer for about 5 minutes.
9.  Combine contents of pan into the potato/carrot/celery mixture, and pour in water/broth and tamari.  Whisk in corn starch slowly, stirring until there are no lumps. 

Putting it all together!
10.  Preheat oven to 350 degrees.  Remove dough from the freezer and let soften a little on the counter, if needed.
11.  Use some flour or a non-stick surface and roll the dough balls out flat as best you can, making an even layer about 1/4” thick.  
12.  Carefully peel up one of the flat doughy circles and press into and up the sides of a pie tin; you may need to reshape and squish it in order to have it fill the whole thing. 
13.  Pour the filling carefully into the prepared crust. Don’t be afraid of the broth/stock – it will thicken while baking!
14.  Cover with the other pie crust, and crimp edges to seal (with your hands or a fork for extra reinforcement/added prettiness).  
15.  Cut a few slits in the center of the top crust to let the vent steam in the oven, and then stick it in!  
16.  Momentarily check on your pie and make sure that it is not getting burnt; you may also have to re-open the slits you cut into the center of the top crust, as the filling might harden and close them up.
17.  After about 40min - 1 hour (depending on your oven), remove pie.  The crust should be slightly golden brown on the edges.  

Let cool on the counter and then enjoy this compassionate meal with your loved ones!

mmm…gotta love a homemade brunch of tofu scramble with avocado-slathered toast.

mmm…gotta love a homemade brunch of tofu scramble with avocado-slathered toast.

Spicy Beef-less Soba Stir-Fry
I had about an hour last night to make and eat dinner with Jeff, since he had to run out to a class meeting.  We haven’t had dinner together all week, so I wanted to make something that was quick while also being memorable and satisfying.  I was somewhat apprehensive when flavoring the dish, and did not take exact measurements of each condiment/spice, but it turned out to be “one of the best dishes you’ve made yet!” (according to Jeff).  I think coriander—the newest addition to my spice rack—gets some of the credit!  To make things all the more efficient, I used some frozen veggies, which can of course be substituted for fresh ones.
Ingredients(makes 2 -3 servings)
1/2 tsp coconut oil2 servings of dry soba noodles, preferably with no salt added1/3 sweet onion, chopped3 cloves garlic, minced or pressed2 cups assorted peppers (fresh or frozen), chopped 1 cup packed spinach (fresh or frozen)3/4 package Trader Joe’s Beef-less Strips — can substitute with seitan, TVP, tempeh, mushrooms, or more veggies!1/2 tsp liquid smoke1 tsp coriander1 tsp red pepper flakesOne or two big squirts of sriracha sauce (less if you don’t like spicy dishes!)2 Tbs reduced sodium soy sauce (or more, to taste)2 Tbs Bragg’s Liquid Aminos (or more, to taste)1 tsp Emeril’s Essence (optional)
Directions1.  Heat coconut oil in a frying pan on medium heat.  Add onions and garlic to pan and stir-fry for several minutes.2.  Meanwhile, in a pot, bring water to a boil.  When water in pot is boiling, add soba noodles and rapidly boil for about 4 minutes.  Drain and set aside.3.  Add peppers and spinach to pan and stir fry until warm.  Add in beef-less strips and keep stir-frying for 2 to 3 more minutes.4.  When veggies/strips in pan are thoroughly cooked, add to the pot with the drained soba noodles.  Top with soy sauce, liquid aminos, and spices.  Mix well.5.  Let sit for two minutes to let flavors settle.  Add more soy sauce/liquid aminos if needed.6.  Share with a loved one! 

Spicy Beef-less Soba Stir-Fry

I had about an hour last night to make and eat dinner with Jeff, since he had to run out to a class meeting.  We haven’t had dinner together all week, so I wanted to make something that was quick while also being memorable and satisfying.  I was somewhat apprehensive when flavoring the dish, and did not take exact measurements of each condiment/spice, but it turned out to be “one of the best dishes you’ve made yet!” (according to Jeff).  I think coriander—the newest addition to my spice rack—gets some of the credit!  To make things all the more efficient, I used some frozen veggies, which can of course be substituted for fresh ones.

Ingredients
(makes 2 -3 servings)

1/2 tsp coconut oil
2 servings of dry soba noodles, preferably with no salt added
1/3 sweet onion, chopped
3 cloves garlic, minced or pressed
2 cups assorted peppers (fresh or frozen), chopped 
1 cup packed spinach (fresh or frozen)
3/4 package Trader Joe’s Beef-less Strips — can substitute with seitan, TVP, tempeh, mushrooms, or more veggies!
1/2 tsp liquid smoke
1 tsp coriander
1 tsp red pepper flakes
One or two big squirts of sriracha sauce (less if you don’t like spicy dishes!)
2 Tbs reduced sodium soy sauce (or more, to taste)
2 Tbs Bragg’s Liquid Aminos (or more, to taste)
1 tsp Emeril’s Essence (optional)

Directions
1.  Heat coconut oil in a frying pan on medium heat.  Add onions and garlic to pan and stir-fry for several minutes.
2.  Meanwhile, in a pot, bring water to a boil.  When water in pot is boiling, add soba noodles and rapidly boil for about 4 minutes.  Drain and set aside.
3.  Add peppers and spinach to pan and stir fry until warm.  Add in beef-less strips and keep stir-frying for 2 to 3 more minutes.
4.  When veggies/strips in pan are thoroughly cooked, add to the pot with the drained soba noodles.  Top with soy sauce, liquid aminos, and spices.  Mix well.
5.  Let sit for two minutes to let flavors settle.  Add more soy sauce/liquid aminos if needed.
6.  Share with a loved one! 

Savory scallion protein pancakes with mache (corn salad) and a butternut squash sauce

Savory scallion protein pancakes with mache (corn salad) and a butternut squash sauce

Delicious Pasta-less/Cheese-less Eggplant Lasagna

But HOW, you ask?

The key is fresh vegetables and this awesome cashew ricotta recipe from YumUniverse, which adds a rich creaminess to the dish that really brings all the flavors together.  

This lasagna has the great Italian flavors that I love, without the heaviness and sometimes digestive discomfort that come with eating a huge mound of traditional pasta.  Even if you don’t love veggies, I can almost guarantee that you’ll be a fan of this one!  And the fact that it’s a much healthier and cruelty-free version of the typical dairy-laden dish doesn’t hurt, either.
 

Ingredients
(makes about 4 servings) 
1 batch of YumUniverse’s Dairy-Free Ricotta (note: I added WAY more liquid smoke than the recipe called for, by accident.  However, the final product was really tasty nonetheless, with just a more pronounced smokey flavor to the lasagna.  Try it out if you like the sound of that!)
1/2 one large eggplant, thinly sliced
1 red pepper, thinly sliced
1 large bag of organic spinach
Copious amounts of your favorite mushrooms, thinly sliced
1 sweet potato, baked and mashed
10 leaves of fresh basil
1 jar of organic tomato or marinara sauce (try to avoid the ones with added sugar or sky-high amounts of sodium)
1-2 sheets of matzo (optional — omit to make gluten free!) 
Red pepper flakes, to taste
Garlic powder, to taste
Assorted seasoning, to taste (I used Trader Joe’s Everyday Seasonings)
Salt and pepper, to taste
Rosemary leaves, to taste (optional) 

Directions
1.  Spoon a very thin layer of tomato/marinara sauce into the bottom of a casserole.  
2.  Start with a base layer of either eggplant or matzo (if using). These will act as the noodles.  If using matzo, you may need to break it up into a few pieces depending on the shape of your casserole or dish
3.  Add a layer of sweet potato mash and/or spinach and/or basil leaves and/or mushrooms and/or red pepper.
4.  Add dollops of the cashew ricotta sauce and tomato sauce, topping with dashes of seasoning, red pepper flakes, garlic powder, etc.
5.  Repeat steps 2-4 until the casserole is full, making sure to pack spinach leaves down as much as you can.
6.  Bake in oven preheated to 325°-350° for about 45 minutes.  If you are using a very large casserole, you may need to extend baking time to 1 hour.
7.  Remove the lasagna from oven and let cool for at least 15 minutes.  The ricotta is best when it has had time to set.  I personally couldn’t wait that long, so opted for a runny blog of lasagna (pictured above).  Still delicious but a lot messier than if I had let the ricotta harden up a bit!
8.  Enjoy, and try not to eat too fast!

The veggies can easily be subbed out with whatever is in season and suits your fancy.  Your noodle of choice can of course be used to make a more traditional lasagna, but for other non-noodle noodle-y alternatives, try vegetables such as squash, zucchini (as YumUniverse does here), or sliced potatoes that have been pre-baked a bit.  You can also play around with other yummy layering options such as kale, asparagus, pumpkin, broccoli, onions, squash, TVP chunks, or even apple slices!  

Definitely a versatile dish with an amazing texture, and it leaves your stomach happy.  I will be making it again very soon.

Happy Meatless Monday, or meatless everyday! 

vegansaurus:

The Hidden Costs of Hamburgers. There’s no scary bloody animal pics, just animated infographics. Normally I don’t have the stamina to watch something this long but this was easy! It’s just great and digestible and even cute for the subject matter. 

Pass it around!

Culinary adventures and training updates of a plant-based fitness & health enthusiast-turned-triathlete.

My interests include holistic health, cooking/gobbling up fresh produce, exercise, and contributing to a healthier, happier, and more compassionate world!

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