Kitchari Recipe Tri-doshic for gut health

Kitchari is a traditional Ayurvedic tri-doshic recipe, which means it is good for everyone! 

First, let's quickly establish what even is kitchari!

Kitchari is a dish used in ayurvedic cooking and is a staple in this way of life. The word kitchari means, mixture. This meal is full of protein and fiber and is considered to be healing for gut health and an overall comfort food. 

Traditionally kitchari is made from a blend of basmati rice, mung dal, healing spices and vegetables and has been perfected over the ages  to be very gentle on digestion while still being very flavorful. There are iterations of this recipe that extend back thousands of years.

While I could write a whole essay about kitchari I will just drop the recipe below.

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The prep time on this is really only about 15 minutes, but you will want to let it simmer for an hour. You could also cook it in an instaPot if you are short on time.

Serves at least 8 freezes well!

Ingredients

*First*

2 Tbs coconut oil

2 tsp brown mustard seeds

2 tsp fennel seeds

2 tsp cumin seeds

2 tsp fenugreek seeds

2 tsp turmeric

2 tsp ground ginger

1 tsp ground coriander

1 tsp Himalayan salt

1 tsp black pepper

1/2 tsp. ground cumin

*Next*

1 Tbs. chopped garlic (3 cloves)

1/2 c. chopped onion

*Last*

2 c. split mung bean dahl/ can sub golden lentils

1 c. white basmati rice

3 - 5 c. chopped vegetables (I used carrot, cauliflower, pepper, potato—-use what you have)

4 c. vegetable broth

4 c. water

2 bay leaves

****Optional garnish: coconut yogurt (unsweetened) cilantro

Instructions

*First*

Heat the oil in a large stockpot over medium high heat. Once melted, add the spices. Cook the spices in the oil until they start to become quite aromatic, about 2 - 3 minutes, stirring regularly and watching as we don’t want them to smoke/burn. 

*Next*

Add the garlic and onion and cook for a couple of minutes.

*Last*

Add the mung beans, rice and chopped veggies and stir to coat veggies with spices. Pour in the liquids and stir in the bay leaves.Bring to a boil, then reduce to simmer and cover and cook for about an hour to an hour and fifteen minutes. Stirring occasionally. Remove the lid, give the mixture a good stir and add a touch more liquid if desired. Remove bay leaves.

Serve with cilantro and coconut yogurt if desired.

Vegan Recipe: Rosemary Lemon Potatoes

This is a super duper easy recipe, and you have probably had some version of this before, but maybe you have not had this before. If you have never had this or simply forgot about it, here is a little reminder for you.

Ingredients

•potatoes I usually have one or two potatoes per person. Slice the potatoes how you like. I tend to just go for a general thickness of about 1/4-1/2 inch...but sometimes I go more thick or thin. I like variety.

• a lemon. For four servings I use the juice from about 1/3  a lemon and save the rest for another use.

• fine grain sea salt. I spread about a half a teaspoon or maybe a bit more if I am feeling salty. 

•about a tablespoon of olive oil

• a few sprigs of rosemary. Break it up, removing the woody stem I just had Cordelia get some from the garden.

Directions. Toss it all in a bowl and make sure that ingredients are evenly distributed. Plop it on a cookie sheet and pop it into an oven 420F for about half an hour. Then I broil it for a few minutes to crisp it up at the end. You can add a little more Rosemary, salt or lemon juice to taste. Enjoy.

Sneaky Shakes for Picky kids

Look, my kids are in a seriously picky phase right now. One day carrots are the bomb dot com (yes, I just wrote that) and the next day Cordelia pukes them up. Girl can puke on demand; it would be pretty impressive if it were not so very disgusting. Anyway, I am always working to find new and sneaky ways to cram their sweet little faces with healthy food.



Each ingredient in this recipe has loads of healthy benefits.
Banana is an amazing source of potassium. Pineapple is a great source of vitamin C. Spinach well, just read this link to see how great it is for you. Blueberry and strawberry are full of antioxidants!Wheat Germ is a great source of fiber and it will keep you regular (wink, wink), not that that's a major issue for vegans (wink, wink). Almonds and almond milk are vitamin rich too!

1 ripe banana, roughly chopped
1/4 c pineapple
1/4 c strawberries
1/4 c frozen chopped spinach
1/2 cup of blueberries (frozen or fresh)
1 T wheat germ
1 c vanilla almond milk

1. Toss everything into a blender.
2. Blend
3. Enjoy

Makes 1 large or 3 small glasses

Vegan Recipe: Magical Vegetable Pasta

Look, I totally lied, there is nothing magical about this pasta dish. I mean I don't want to see the sparkle fade from your eyes or anything, but food isn't really magic. Real magic happens when you cleanly remove an adhesive label in one piece. Anyway, here is a quick weeknight meal that Eric, Elise and I enjoy. Cordelia hates this because there are too many green things and apparently thyme makes her sick. So, if you can handle a simple and filling meal that comes together in about 20 minutes then this is the recipe for you.

Ingredients

•Penne pasta, I grab the kind that has a full serving vegetables incorporated into each serving of the noodles.

• 1 Tbs olive oil

• 1/4 c sliced onion, I leave the pieces big so the girls can easily pick it out

• 1 large head of broccoli, trimmed into florets.

• 2 cloves of minced garlic

• 1/3 c oil packed sun dried tomatoes, drained.

•1/3 c quartered artichoke hearts.

• 1/3 c pitted and halved kalamata olives

• 3 sprigs of fresh thyme, just hold the stem and run through your fingers to remove the leaves

• 1 tsp dried oregano, you can use fresh. I just didn't have any

• salt and pepper to taste

**you can really add really anything you want, spinach, capers, roasted red peppers, whatever floats yer boat. This is not rocket science.

Directions

1) Cook your pasta

2) While the pasta is cooking in a skillet over medium high heat warm the oil and cook the onion until translucent. Add the garlic and cook about 30 seconds.

4) Add the broccoli and cook until tender and bright green. Then add everything else.

5) Drain the pasta and combine with the veggie mix. 

6) Enjoy!

Vegan Recipe: Chickpea, Tomato, Basil Salad

I am a fan of simple and satisfying recipes. This recipe is a snap to put together and feels fresh and healthy.

Ingredients

•2 cans of chickpeas, drained

• 1 package of grape or cherry tomatoes, cut in half

• 1/4 c fresh basil, chopped into bite sized pieces 

• 1/4 c apple cider vinegar (more if you like vinegar)

• pinch of sugar

*optional splash of olive oil, but I generally omit

Directions

1. Toss everything into a bowl.

2. Mix.

3. Serve.

Enjoy!

Vegan Recipe: Vegan Pan de Muerto

For the Day of the Dead event, today, I made traditional pan de muerto. Well, traditional-ish, in that it is a veganized version. Here is my recipe:

Ingredients

•2 1/4 tsp active dry yeast

• 1/4 c warm water

•1/4 c vanilla soy milk +2tsp.

•1/4 c softened vegan margarine

•1/2 tsp anise seeds 

•1/4 tsp salt

•3 tsp EnerG egg replacer +4Tbs warm water (whisked together in separate container) or vegan alternative to two eggs

•2 1/4 c flour

•1 Tbs each margarine and sugar for coating the baked bread

Directions

1) Combine yeast, water and sugar. Let sit for ten minutes.

2) Add milk, anise seeds, margarine, Egg Replacer and salt.

3) Slowly add in the flour and mix until you have a nice dough ball. Cover with plastic wrap and let rise in a warm dry place for an hour.

4) After an hour punch down your dough and separate into three balls: large, medium and small in size. Your large ball forms into a round loaf. Break your medium balls into two even pieces and roll into long thing tubes. Lay them in and x across the large loaf ball. Finally form your small ball into an oval and press on top of the x. You can poke in eyes, nose and mouth. You have made a crude skull and crossbones.

4) Let rise in a prepared baking sheet for 30 minutes.

5) Bake at 350 F for 30 minutes. Take out and brush with half of the margarine. Pop it bake in the oven for 25 more minutes. When it is done it should sound hollow as you thump it.

6) Brush with the last of the margarine and sprinkle liberally with sugar.

Vegan Recipe: Donuts

Elise is having pajama day at school today and her teacher asked me to bring in something special for Elise as the other kids would be having (non vegan) donuts. Seemed high time I try my hand at making vegan donuts. I found a recipe for cake donuts online and followed it about 40% so I thought I should share my adaptation. 

Ingredients:

• 1 1/2 tsp. EnerG Egg Replacer +2Tbs. warm water

•1c. flour

•1 1/2 tsp. baking powder

• 1/3 c. agave

• 1/4c. vegan margarine

• 1/2 c. soy milk 

• pinch of salt

• 1tsp. vanilla extract

1. Mix the egg replacer and water. 

2. Add wet ingredients together.

3. Add dry ingredients together.

4. Combine all.

5. Spoon into donut molds and bake at 350F for 15-18 minutes. Donuts should have a little spring to them.

For the icing. Combine 1 c. Powdered sugar with 1-2 Tbs. water and mix. Spoon over donuts and add sprinkles.

The end result was super tasty and hit the vegan donut spot!

Vegan Recipe: Smores

Here is a recipe moved from Rooted Vegan


Sometimes it hits me that my vegan children will be really out of the loop on certain things that are cultural tradition or rites of passage here in the US. Honestly, this makes me mostly proud and happy. My kids don't go to rodeos or circuses. They will never eat greasy dogs at a ball park (unless they are vegan veggie dogs). I am proud to be breaking a cycle of rather mindless eating and traditions that are built upon the suffering of animals.

There is another side, a side that I feel a little bummed about. Grabbing an ice cream cone from the ice cream truck is not an option.  They can't just grab a bite of food with their friends without first ensuring that there are vegan options.  The girls will never get a carefree attitude about food, which is both good and lame. Unfortunately my three year old has long understood that she needs to inquire about whether or not a given food is vegan. While I like that she is considering food and its sources I don't want food thinking to be the central factor in their lives.

While this isn't a big deal I do try and give the girls some normalcy so that, when they are grown, they have some of those same touchstones as others. Shared or common experiences are so often a great conduit to genuine connections. So, with that in mind I set to creating vegan smores! (Honestly, this was all about my children, not at all about my obsession with chocolate...).

So you're probably going, "Yeah genius smores are literally three ingredients. We don't need a recipe." To that I say, some folks don't realize that they can veganize this treat. Let me guide you on this journey!

First I discovered vegan marshmallows! Here are several.

I also found graham crackers. Check here. If you aren't hung up on the ethics of supporting non-vegan companies Nabisco Original Graham Crackers are accidentally vegan (check out this site for tons of accidentally vegan products)

Then I grabbed some chocolate. There are so many vegan chocolates out there in the world! Thank goodness.

Next, I showed my oldest daughter how to roast a marshmallow. We roasted and assembled our smores like people have been doing since the dawn of time, or whatever. Graham cracker, chocolate, roasted mallow, graham cracker. Of course you can always jazz things up by adding fruit. We like raspberries and strawberries. Enjoy the time honored tradition with a vegan twist!

Vegan Recipe: Roasting Perfect Veggies/ Rescuing Wilting Veggies

My friend Kate wrote this great guide to roasting perfect veggies!

I opened my refrigerator Saturday morning and peeked into the vegetable drawer. The gorgeous veggies I bought Monday stared at me, lifeless and wilting.

I had every intention of making massive salads out of the lettuce, tomatoes, carrots and peppers. However, the reality of life trumped my desire to cook anything more complicated than a bowl of pasta and sauce.

It was time for a mass roasting. Saturday my kitchen looked like a vegetable butcher shop. Scraps of wilted produce in one corner, carrot tops and romaine lettuce ribs in another.

In a couple of hours that pile of on-its-way-out veg was transformed into a crispy, tangled mess of caramelized goodness. Tossed with pasta or quinoa or eaten on their own with a light vinaigrette, roasted vegetables will keep for up to a week in the fridge and you can freeze potatoes and carrots for a couple of months.

If roasting seems like more of a hassle than it is worth, you aren’t doing it properly. Here are the four secrets to roasting perfect vegetables:

Size, Fat, Heat, Time.

Size: Whoever said “size doesn’t matter” didn’t roast carrots or potatoes. The first secret to roasting perfect root veg is to cut everything the same size. Carrots, potatoes, parsnips, sweet potatoes, turnips, kohlrabi should all be cut into about 1/2-inch pieces.

Fat: Olive oil, canola oil and grapeseed oil are my favorites. Don’t skimp on these healthy fats. They give the veg a crispy exterior and seal in the flavor.

Heat: High heat is another key ingredient that produces a crispy exterior and melting interior. High heat beautifully blisters the skin of your peppers, and gives roasted lettuce a characteristic smoky flavor.

Time: Be patient. It takes time to make a meltingly soft roasted potato or caramelized carrot. The only veggies I don’t roast for a long time are tomatoes, romaine lettuce or kale, but everything else can sit in the oven for as long as it takes to get a sheen of brown goodness.

How to Roast a Pepper

3 bell peppers

1 tsp olive oil

1. Preheat oven to 400 degrees F.

2. Line a rimmed baking sheet with aluminum foil.

3. Drizzle peppers with olive oil.

4. Roast peppers for about 20 minutes.

5. Turn over and roast for another 15 minutes.

6. Turn a quarter turn to one side and roast until the skin blisters, another 15 minutes. Turn a final time to the other side and roast until the skin turns black in a few places.

7. Remove the peppers from the oven and immediately wrap in aluminum foil. This is an important step because this helps steam the skin so it easily peels from the outer part of the pepper.

8. After about 5 minutes remove from the foil, then peel the membrane away from the pepper leaving the soft flesh behind.

9. Blend into dressings, soups, sauces, or just keep on hand covered with a little olive oil for snacking with crackers and vegan cheese.

How to Roast Perfect Fingerling Potatoes (carrots too)

3 lbs large fingerling potatoes, halved lengthwise

1/4 cup olive oil

Coarse kosher salt

1. Preheat oven to 375 degrees F.

2. Toss potatoes in olive oil and spread in a single layer on a baking sheet.

3. Sprinkle with salt and ground pepper.

4. Roast until tender, stirring occasionally, about 75-90 minutes or until lovely and brown in color.

Roasted Cherry Tomatoes

I love tossing these with pasta, arugula, herbs and lemon for the perfect summer dinner.

1 pint cherry or grape tomatoes

1 Tbs olive oil

1/4 tsp kosher salt

2 pinches black pepper

1. Preheat oven to 425 degrees F.

2. Toss all ingredients together and spread in a single layer in a roasting pan or baking sheet.

3. Roast until the skins begin to split, about 10-15 minutes.

Roasted Romaine Lettuce

Don’t turn your nose up at this. I was skeptical the first time I tasted it, but I immediately fell in love. When the heat hits the lettuce it makes it instantly sweeter with a smokey overtone. Such a nice change from the basic salad.

3 heads romaine lettuce halved lengthwise

1-2 Tbs olive oil

1/4 tsp kosher salt

Cracked black pepper

1. Preheat oven to 450 degrees F.

2. Drizzle olive oil over lettuce, sprinkle with salt and pepper.

3. Roast for about 5 minutes or until it begins to wilt and is browned around the edges.

{Kate}

Vegan Recipe: Pesto Pizza

I am crazy for pizza. Why, you ask. Well, the answer is simple. I am a human being. I sincerely have never met a single person who does not like pizza. If you do not like pizza then perhaps you should investigate the possibility that you are a non-human. Just sayin'.

Anyway, even the best pizza sometimes needs a little update. Here is a simple white pizza. I swear my daughters, who avoid all greens as a general rule, even ate this pizza.  Feel free to mix 'n match the veggies to your liking. It's pizza people, not rocket science.

Pizza dough
1/4 c basil pesto (vegan, obviously)
1/4 c spanish olives, roughly chopped
1/4 c kalamata olives, roughly chopped
1/4 c sun dried tomatoes, oil drained and roughly chopped
1/4 c quartered artichoke hearts
1 c Daiya jack cheese ( I cut mine in slabs, but shredded would work fine too)

1. Preheat your oven to 410F.
2. Lightly oil a cookie sheet and press the dough into place.
3. Cover with basil pesto. Add the veggies and top with the vegan cheese.
4. Pop it into the oven for 15 minutes or until the crust is golden and the cheese has melted.

Enjoy!

Vegan Recipe: Caprese Salad

Garden eating is the absolute best way to eat and I cannot wait for growing season to begin here in Wyoming. The thing I love about garden eating is that you know all about your food from the planting to the feeding. You know that you're the only human who has touched your food and that you are a regular hand washer. You can't get much more information about food anywhere else. It's the best and man alive does it taste good. So good.

The garden is also an amazing way to get kids to eat foods that they otherwise turn their noses up to, because they can participate in the growing process. I'd heard other mothers swear that this would happen, but I was skeptical. Thankfully the garden magic worked and both of my children have been happy and eager to pick and sample garden foods. So, we are nearly at the best time of year, where food can be eaten as intended, with as little intervention as possible. The rich flavors are there to savor and the simplest recipe is the best.

One of my favorite ways to eat ripened heirloom tomatoes is with almost no fuss, perfect after a day in the sun!



Ingredients
3 heirloom tomatoes, sliced
2 avocados, sliced
handful of fresh basil
olive oil
sea salt and fresh cracked black pepper
1/3 c balsamic vinegar

1. Put your balsamic vinegar into a small pan and bring to a boil, reduce heat to a gentle simmer. Leave it for about 15 minutes or until the vinegar has reduced by about half. Keep and eye on it, give it an occasional swirl. When it is done, remove from heat and let cool to room temperature.
2. Assemble the salad by layering tomato,avocado, basil
3. Drizzle with olive oil and balsamic reduction
4. Add salt and pepper to taste.

Enjoy!
~Maria Rose

Vegan Recipe: Thai Tea

Another recipe from my friend Kate:

Move over chai, it’s time for Thai tea. This creamy, robust, caffeine, protein boost is a divine morning smoothie or afternoon pick me up after a good workout. Thai tea is traditionally made with sweetened condensed milk, which I replace with full fat coconut milk and a little agave. If you don’t have coconut milk on hand use any non-dairy milk.
 
2 black tea bags
8 oz water
1 star anise pod
1/4 tsp cardamom
1/2 tsp cinnamon
1/4 tsp vanilla extract
1 Tbs agave nectar
1/4 cup full fat coconut milk
1 ripe frozen banana
1 scoop vanilla protein powder

1.Combine tea bags, water, anise, cardamom, cinnamon and vanilla in a small saucepan or tea kettle. Bring to a boil and let steep for 7 minutes.
 
2. In a blender combine coconut milk, banana and protein powder.
 
3. Remove tea from the heat, strain and toss in a handful of ice cubes to cool it down. When the water is tepid (a little cooler than lukewarm) pour into blender and turn on low so the liquid doesn’t spill out everywhere.
 
4. Add a couple of handfuls of ice and blend until it is the consistency you like.

Vegan Recipe: Vegetable Stock

Soup season is upon us still. I mean really, when isn't it soup season? The thing about store bought soup is that it is often filled with mystery ingredients and of questionable health benefits. Why not make your own soup? Starting with a solid vegetable stock is a great beginning for any soup invention.

Supermarket vegetable broth is perfect in a pinch, but pales in comparison to the homemade stuff. It takes less than 10 minutes to get the stock on the stove, and the ingredients cost less than $5 to make a gallon. This leaves very little room for excuses.

Stock is an excellent way to use up sad, old veggies. I keep a bag in my freezer as a landing pad for shriveled carrots and trimmings, onion trimmings (including the peel), the green parts of leeks, mushroom stems, peppers, and herbs. After a few weeks I just toss them into the pot, cover with water and add a few aromatics: dried herbs, salt, pepper, bay leaves, whole allspice...whatever you fancy.

Tip:
To keep your stock fill quart-sized Ziplock bags and lay flat on a plate or small tray. Stack the bags on top of each other and freeze. When solid store in the freezer like books on a bookshelf. You can also pour the stock into ice cube trays for smaller quantities to use in recipes that call for a little veggie broth. 

You need:
1 to 2 onions (no need to skin, just whack into about 1-inch pieces)
2 to 3 carrots, roughly chopped (no need to peel)
3 to 4 celery stalks, roughly chopped (tops, bottoms and the leaves)
4 to 5 sprigs fresh thyme (or 2 tsp dried thyme)
1 bay leaf
1 small bunch parsley
1 teaspoon whole peppercorns (or 1/2 teaspoon ground black pepper)
1 tsp sea salt (or kosher)
Optional Extras: leeks (especially the green parts), fennel, tomatoes, mushrooms, mushroom stems, parsnips

1. Roughly chop all of your vegetables into about 1/2- to 1-inch pieces. It doesn't matter what veg you use, just make sure you have approximately the same amount of each  so the stock has a balanced flavor. Avoid strong-flavors like cabbage, broccoli or cauliflower.

2. Toss all the veg into a stock pot--any large pot will do--and cover with enough water so you can easily stir them around, plus a few more inches. It isn't an exact science, but the more water you have the less concentrated the stock will be. 

3. Place the pot on your burner and turn to medium high. Bring to a boil. One bubbles begin to surface, turn down to medium-low so the water is simmering. It is important to not boil the stock at a high heat or you will evaporate the water too quickly to let the veggies work their magic.
4. Cook for about an hour and a half, stirring occasionally.
5. When the stock has a nice light brown color with all of the lovely smells of a proper broth, take the pot off the stove and remove the veg with a slotted spoon. Place your strainer over a large bowl or container of choice and, using a ladle or small bowl, pour the stock through the strainer.
6. Divide the stock into containers or resealable bags and cool completely. Freeze for up to 6 months.

Vegan Recipe: Weeknight Manacotti

Last night at around 5pm it hit me. I had forgotten to go to the grocery store. Ugh! We've all been there. Am I right? Anyway, I looked into my barren cupboards and nearly empty refrigerator to see what I might scrounge up. I assumed I would find a selection of condiments, beans and rice. Instead I saw that I had the right stuff to make a family favorite, weeknight manacotti. This meal is quick, easy and versatile---meaning you can tweak it to match your own resources.

1 package of manacotti noodles, cooked to al dente
1 T + 1tsp olive oil
1 package of tou, crumbled
1/4 c nutritional yeast
1c + 1/4 c Daiya cheese (they should really sponsor me by now, good grief)
1/2 tsp Italian seasoning
1/4 tsp garlic powder
1c chopped mixed veggies (this is your chance to clean out the fridge. I used zucchini, olives, mushrooms, onion, tomato)
1/2 c veggie crumbles, optional
2 c marinara sauce

1. Cook your noodles. Preheat the oven to 350 F.
2. Meanwhile in a skillet heat 1 T olive oil, add veggies and sautee over medium heat until cooked through. Add marinara and veggie crumbles, if using. Turn heat to low and let simmer.
3. In a mixing bowl crumble the tofu (great job for kids). Add the nutritional yeast, 1tsp olive oil, garlic powder, Italian seasoning, 1/4 c Daiya. Fold in with your hands or a spatula until combined.
4. Time to assemble. Spoon the tofu mixture into each noodle and lay in a large, lightly oiled, casserole dish. Once all of the tofu filled noodles are in the dish cover with the sauce mixture. Cover with the remaining vegan cheese.
5. Place in the oven and cook for 20 minutes.

 
 Enjoy!

Vegan Recipe: Spinach Artichoke Cups

I am absolutely in love with artichoke dip. I mean who isn't?




These are a personal take on traditional artichoke dip. They are super simple and fast to make.

You will need:
24 mini phyllo (or fillo) cups (easily found in the freezer section, most are vegan)
12 oz jar of marinated artichoke hearts, drained
1/2 c of vegan parmesan
1/3 c vegan mayo of your choosing
1/3 c vegan cream cheese
1/3 c chopped frozen spinach, thawed
juice and zest from half a lemon
1 clove garlic
1/4 tsp salt
 *Optional garnish, itty bittty lemon slices

1. Preheat oven to 350F. Set the phyllo cups on a cookie sheet.
2. Put everything else into a food processor and process until creamy.
3. Fill the phyllo cups with the mixture.
4. Bake for 8 minutes.

Enjoy!

~Maria Rose

Vegan Recipe: Roasted Asparagus Spring Salad

Asparagus just screams spring to me; even though it isn't officially here yet we are starting to get the produce in markets. I love to buy bunches of asparagus this time of year when they are cheap and affordable. This salad is absolutely delicious and takes 10 minutes to prepare!




For the Salad
Olive oil
Sea Salt
1 bunch of asparagus, trimmed
2-3 cups mixed baby greens
gomasio, as desired

For the Dressing
1 T white rice vinegar
Juice from one lemon
1/8 tsp sea salt
2 T grape seed oil
1/4 tsp ground ginger



1. Preheat your oven to 500 F. Lightly coat a cookie sheet with olive oil. Brush the asparagus with oil and sprinkle with sea salt. Place in the oven and roast for 8 minutes. (Side note: the asparagus just roasted can stand on its own as a side)
2. Let the asparagus cool to room temperature or colder if you prefer.
3. Whisk together all of the ingredients for the dressing. Toss with mixed greens to coat.
4. Lay a small mound of mixed greens with dressing. Top with some of the asparagus, 3-5 pieces. Sprinkle with gomasio or plain sesame seeds. Enjoy

Serves 4 with leftover asparagus to nibble on.



 

 ~Maria Rose

Vegan Recipe:Tagine

I was given a tagine by my brother and sister-in-law. While it was gorgeous I had never used one before. So I did a little research. Generally we think of a tagine as a Moroccan meal, but it is also the terracotta dish with the shallow base and the conical lid (don't worry you can make a tagine without the dish, stay with me people).  I assume most of you don't have a tagine so I have created recipe that allows you to enjoy the meal without the dish. Don't forget to serve with couscous!



1 T olive oil

1 medium onion, sliced

1 medium red bell pepper, cut into 1-inch pieces

3 medium carrots, cut into 1-inch pieces
1 c vegan chicken cut into bite sized pieces, seitan, or just add more veggies.

1 1/2 cups vegetable broth

2 T cornstarch

1 T cider vinegar

1 1/2 tsp paprika

1 tsp ground coriander

1 tsp ground cumin

1/2 tsp fine grind sea salt

1/2 tsp ground cinnamon

2 T vegan margarine

1/2 c dried apricots, quartered

1/4 c raisins

1  can chickpeas, rinsed, drained

*Optional 1/4 tsp. red pepper flakes

1.Heat the oil in a large skillet over medium high. Add the onion and cook for just a few minutes. Add the pepper, carrots, vegan chicken (or whatever you choose).
2. In a separate dish combine the broth, cornstarch, vingear, paprika, coriander, cumin, cinnamon and salt (Optional red pepper flakes if you like heat). Whisk briefly and then pour into the skillet.
3. Add the margarine, raisins and chickpeas.
4. Reduce heat to low and simmer, stirring occasionally until the carrot is cooked through, about 20 minutes,
Serves 4

 
~Maria Rose

Vegan Recipe: Morrocan Chickpea and Sweet Potato Stew

My friend Kate created this tasty recipe, perfect for a cold winter's night.

 

Kate writes:

This stew is a gorgeous blend of a whole mess of amazing spices. As it cooks the scent will virtually permeate everything within a 20 foot radius, so close your bedroom door or your clothes will smell like a Moroccan restaurant for weeks (which isn't such a bad thing as far as I am concerned).

Don't stress out about chopping up onions and garlic. It's much more simple than a lot of people think. We chefs are very particular about it because they have to be. It is all about making everything the same size so it cooks evenly. At home I hardly ever worry about it. Of course you don't want huge chunks paired with tiny little slivers, so aim to chop everything relatively the same size.



If you really hate cutting up onions just whack them into the food processor and pulse until the pieces are about 1/4 inch in size. And, while most chefs would consider it a sin to use pre-chopped garlic, I am a big fan and always have some on hand when I don't want to have "garlic hands"

2 tablespoons olive oil
1 large onion, diced
3 garlic cloves, minced
1/2 teaspoon paprika
1/2 teaspoon ground cumin
½ teaspoon ground coriander
1/2 teaspoon turmeric
1/2 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/2 teaspoon kosher salt
1/2 teaspoon ground black pepper
1/4 tsp red pepper flakes (or more if you like it spicy)
1 tsp ras al hanout (optional, but if you can find it buy some...it makes everything taste amazing)
2 pinches cayenne pepper
2 cups vegetable broth
1 15-ounce can diced tomatoes
2 large sweet potatoes (about 1 ¾ pounds), cut into 1/2-inch pieces
15 ounce can chickpeas, drained (or 1½ cups cooked)
3 cups baby kale (or spinach)
2 tablespoons chopped fresh cilantro or parsley, for garnish
1 lemon, for garnish
2 cups cooked quinoa

1. Heat oil in a large pot over medium heat for about 30 seconds. Add onions and garlic and turn to medium low. You want to "sweat" the onions for about 7 minutes. Resist the urge to cook them quickly. This helps to evaporate some of the water and concentrates the onion flavor. Slow and steady wins the race. Stir occasionally, but you don't have to slave away at the stove.
2. Add the spices and saute another 2 minutes or until fragrant. Don't skip this step. This method allows the spices to "bloom" and become more potent. (This is especially important if you have older spices that have lost much of their aroma.)
3. Add diced tomato and broth and turn heat to medium. Bring to a light boil, add sweet potatoes and chickpeas. Simmer for about 25-30 minutes or until the potatoes are tender.
4. Stir in baby kale (or spinach) and simmer for another 2 minutes or until spinach has wilted. Serve in bowls over quinoa and garnish with parsley and a squeeze of lemon.

Vegan Recipe: Broccoli Bites with Avocado Cream

Now let me start off by saying that I enjoy broccoli, but even I was skeptical about my own recipe. I mean...putting it into the oven I was concerned. I just thought that I had created some freaky gunky Frankenfood. I expected to pull it from the oven, take a bite and gross out. I am not sure why. Perhaps because it looked UGLY.

Anyway, imagine my surprise when this tasted sooooooooooooo goooooood! Like for really yo!


Try it. I insist.

2 medium-sized broccoli heads, florets only
EnerG Egg Replacer Equivalent to 4 Eggs (1 1/2 tsp replacer +1T warm water= 1 egg)
1 c your favorite vegan cheese (I used Daiya)
salt and pepper to taste
1/4 tsp nutmeg
1 tsp garlic powder
1/2 c quick oats
1/4 c sunflower seeds

For the Avocado Cream
1 avocado
1/4 c vegan sour cream
juice from 1 half lemon

1.Preheat oven to 375. Lightly oil a muffin tin.
2. Toss the broccoli into a food processor and process. Add the cheese, sunflower seeds, oats, garlic powder, nutmeg. Process, scrap down the sides, until well mixed.
3. Spoon the mixture into the muffin tin filling about 2/3 full, gently press down. Place into the oven and bake for 25-35 minutes, until lightly golden on top. Remove from heat and let cool.
4. For the avocado cream put the avocado (skin and seed removed) , sour cream, lemon juice into the cleaned food processor. Process until creamy.
5. Gently remove the broccoli bites. You may need to loosen by running a knife around the edges.
6. Serve with a dollop of cream. BOOM!


 Enjoy!
~Maria Rose

Vegan Recipe: Wild Rice Watercress Salad

Here is another fantastic recipe from my friend Kate



Kate writes:

I love to make cold salads in bulk quantities and have them on hand for lunches throughout the week. This wild rice salad is a perfect example of a recipe that you can make on Saturday night for dinner and keep the leftovers for several days after. The salad actually improves overnight because the flavors have time to blend together and soak into the rice.

If you can't find wild rice, use a brown basmati or long-grain brown rice. Feel free to swap out different types of tomatoes or greens, depending on what you can find at the grocery store.

Serves 4-6
Apple Cider Vinaigrette
6 Tbs apple cider vinegar
1/4 cup agave nectar
3/4 olive oil
1/4 tsp kosher salt
1/4 tsp freshly ground pepper

Salad
6 c homemade vegetable stock
1 1/2 c wild rice
1 carrot, peeled and cut into 2-inch matchsticks
3 Tbs dried cranberries
1 plum tomato, finely diced (Use any kind of tomatoes you can find here. I love cherry tomatoes quartered.)
4 green onions, finely chopped
1/2 cup pine nuts, toasted and cooled (walnuts or pecans are a great substitution)
1/4 cup raw pumpkin seeds, toasted and cooled
3 bunches watercress, stemmed (arugula and baby spinach work well too)

For the vinaigrette:
1. In a small bowl, combine all ingredients and whisk to blend.
2. Cover and refrigerate for at least 1 hour, or up to 10 days.

For the salad:
1. In a large saucepan, combine stock and rice. Bring to a boil and reduce the heat to simmer. Cover and cook until tender, about 45 minutes to 1 hour. Spread the rice on a baking sheet and cool.
2. Scrape rice into a bowl, add carrot, cranberries, tomato, green onions, pine nuts and pumpkin seeds. Toss to mix.
3. Add 1/2 cup of the vinaigrette and toss to coat.
4. Cover and refrigerate for at least 1 hour. At this point you can chill the salad overnight.
5. Divide greens among plates and top with the wild rice. Alternatively you can also just mix the greens into the salad.

{Kate}