Tag Archives: vegan

Sundried Tomato Ketchup

Sundried Tomato Ketchup

This ketchup is a healthier version than what’s typically sold in the condiment aisle at the average grocery store. Removing the tomato skins helps give the ketchup a great texture, but, if you want to skip the tomato concassee prep, you can also make this by using whole, raw plum tomatoes (but do cut them in half and remove all the inner seeds before adding to the blender).

Try it, and say good-bye to processed ketchup!

INGREDIENTS:

1/2 cup Sundried tomatoes

1/3 cup Water

4 Plum tomatoes, Concassee

2 tb Apple cider vinegar

1 tb Honey

2 tsp White miso

1 tb Canola oil

3/4 tsp Sea salt

1/8 tsp Onion powder

PREPARATION:

Soak sundried tomatoes in fresh water until soft, about 20 minutes.

In a blender, process the sun-dried tomatoes with the concassee tomatoes, soak water, vinegar, honey, miso, oil, salt, and onion powder until smooth. Keep refrigerated.


Sweet Potato Soup with Apple Herb Drizzle

The perfect comfort food for a chilly fall day.

INGREDIENTS
FOR THE SOUP:
2 each Sweet Potatoes, washed
1/2 cup Onion, white, peeled & chopped
2 cloves Garlic, chopped
1 tsp Ginger, fresh, chopped
1 tsp Olive oil
2 cups Vegetable stock (or 2 cups water), heated
1 tsp nutmeg
pinch white pepper
pinch sea salt

FOR THE DRIZZLE:
1/3 cup Baby Arugula leaves, rinsed well
1/3 cup Basil leaves, fresh, rinsed well
1/8 cup Apple juice
2 tsp Olive oil
pinch salt

PREPARATION:
SOUP: Preheat oven to 350 degrees.  Poke several holes in sweet potatoes with a fork, place on baking sheet and roast until soft, about 40 minutes. Remove from oven, cool slightly, and remove skins.

In a heated saute pan add one teaspoon oil. Add Onion, garlic and ginger and saute on medium heat until onions are translucent, about 5 minutes.

Add sweet potatoes, sauteed vegetables, stock, nutmeg, salt and pepper to blender and process until completely smooth. Serve in individual bowls and top with apple-herb drizzle.

DRIZZLE: In a blender process all 5 drizzle ingredients together until smooth. If too thick, add a little more apple juice.


Buckwheat Cereal with Orange and Almond

INGREDIENTS:

4 cups     Buckwheat groats
8 cups      Water
1 cup        Orange juice
1/2 cup  Almonds, raw, unsalted
2 tb          Olive Oil
1/3 cup   Honey
1 tb            Cinnamon
1tsp           Nutmeg
1 tsp          Vanilla
1 tb            Orange zest
¼ tsp        Salt

PREPARATION:

Place buckwheat groats in a large container with the water and let soak overnight (groats will double in size), or for at least 12 hours.

Preheat oven to 275 degrees. Pour orange juice into a small saucepan, simmer, and reduce to about a ¼ cup. Let cool.

Put almonds into food processor and slowly add olive oil to nuts while chopping. Process until almonds become a nut butter consistency.

Pour soaking buckwheat in a colander to strain. Rinse under running water until water coming from out of the strainer runs clear. Let groats sit a couple of minutes to fully drain water.

In a large bowl, combine orange juice reduction, almond butter, honey, cinnamon, nutmeg, vanilla, orange zest, and salt; stir to fully combine.  Add in buckwheat groats and stir to completely coat buckwheat groats.

Lightly coat sheet pan with cooking spray.  Thinly spread out cereal mixture with a rubber spatula.  Bake cereal in oven for about 20 minutes, gently flip cereal with spatula then bake another 20-35 minutes, or until cereal is completely dry.

Allow cereal to cool; place into an airtight container.  Can keep one week room temperature when well-sealed; keep in the refrigerator or freezer for longer storage.

Variation: substitute the orange juice and zest with blood orange instead- even better color and flavor!


Basic Vegetable Stock

Basic Vegetable Stock

A Healthy Kitchen Essential- always have some on hand!

INGREDIENTS:

1 tablespoon Oil

4 large Carrots with tops, washed, rough chopped

8 medium Celery stalks, washed, rough chopped

2 large Onions, peeled, rough chopped

2 large Leeks, washed, trimmed, rough chopped

3 medium Garlic cloves, sliced

1 cup Wine, white (or substitute water)

3/4 cup Parsley stems

5-7 sprigs Thyme, fresh

2 each Bay leaves

8-10 each Peppercorns, white, whole

15-18 cups Water, cold, filtered

PREPARATION:

Heat oil in a large stockpot on medium-low heat. Add the carrot, celery, onion, leeks and garlic to pot, stir a few times; cover pot with a lid to sweat the vegetables (about 5-8 minutes).

Turn heat up to medium. Add white wine and reduce it by half, while stirring the vegetables.

Add the cold water to vegetables (water should reach 2-3 inches above vegetables; adjust water amount accordingly).  Turn heat up to high and to the pot add the parsley, thyme, bay leaves, and peppercorns. When stock is to a boil, reduce heat and let simmer until proper flavor is achieved, usually about 40-55 minutes. While simmering, DO NOT STIR STOCK.

Strain stock and cool. Label date and refrigerate. Keeps two weeks in refrigerator; two months in freezer.

YIELD: about a gallon of stock

Tip: Try to use organic vegetables whenever possible to increase the nutrient content, as well as the good flavor.

Tip: Fill ice cube trays with cooled stock and freeze. Keep frozen stock cubes in labeled and dated containers in the freezer- that way you always have stock in measured portions ready for use.

Tip: Use stock in place of place water when cooking grains, vegetables, sauces and soups for an extra boost of flavor.

Tip: Carrot top greens are loaded with nutrients and are a great inclusion in your stock. If you cannot find carrots with tops, you can still make stock using carrots without tops.


Miso Soup

This soup is low in calories (50 per serving) and big in flavor.

INGREDIENTS:

¼ cup  Hijiki seaweed, dried

7 cups Water

1 cup Tofu, firm, diced

¾ teaspoons Garlic, minced

¾ teaspoon Ginger, fresh, minced

1 large  Scallion, chopped

1 ½ cups  Chinese cabbage or bok choy, thinly sliced

3 tablespoons Miso paste, red

3 tablespoons Tamari or soy sauce (wheat-free)

PREPARATION:

In a small bowl soak the seaweed in ½ cup of the water for about 5 minutes; drain. Divide hijiki and tofu among 9 serving bowls.

Bring remaining 6 ½ cups water to a boil in a medium pot; add ginger and garlic and simmer about 3 minutes. Add scallions and greens and cook 1 minute longer.

Remove pot from heat. Add miso and tamari sauce and stir gently to dissolve the miso. Let soup rest 3 minutes, then gently stir again and then pour the soup into the prepared bowls and serve immediately.

Variation: Add ½ cup thinly sliced mushrooms to soup along with the greens and scallions.

Makes 9 servings

SERVING SIZE: 1 cup


Very Veggie Asian Rolls

Here raw cauliflower replaces traditional white rice- a delicious, and super nutritious, substitution.

INGREDIENTS
5 sheets Seaweed, Nori, dried
3 cups Cauliflower, fresh, rinsed
1 tablespoon Vinegar, rice
1 tablespoon Mirin (sweet rice wine)
1 tablespoon + as needed  Water
½ tablespoon Sugar
2 tablespoon Sesame seeds, white
1 cup Carrots, peeled, cut matchstick
1 cup Cucumber, peeled, seeded, cut matchstick
1 cup Sprouts, alfalfa, fresh
¾ cup Avocado, fresh, cut wider matchstick
1/8 cup Ginger, pickled
4 tablespoons Tamari (or soy sauce), low sodium, gluten-free
To taste  Wasabi

PREPARATION:
In food processor, chop cauliflower until pieces are the about size of grains of rice; transfer to large bowl.  In a small bowl, whisk to combine vinegar, mirin, sugar and 1 tablespoon of water; mix in sesame seeds; pour vinegar mixture onto cauliflower and toss to combine.

Lay a Nori sheet out flat on a sushi roll mat. Wet edges of Nori sheet with a small amount of water. Spread a thin layer of cauliflower over sheet, leaving only about an inch of Nori on one edge uncovered. Lay carrot, cucumber, sprouts and avocado out in center of filling, making sure to extend filling slightly out on each end. Carefully roll sushi with mat up to uncovered end. Wet the uncovered Nori edge with water and press to seal shut.

Wet a sharp knife with a damp cloth. Cut roll into 8 pieces, continually wetting knife in between slicing.

Garnish: Serve with wasabi, ¾ tsp soy sauce, and a few pieces of pickled ginger

Makes 5 servings

SERVING SIZE: 1 roll/ 8 pieces