Our Veggie Kitchen

I was going to BBQ Seitan today. It rained. Eugene has three months of summer and nine months of mud, and the rains began today. So, with school starting and fall arriving, I stayed indoors and baked.

I've never been much of a baker, and my experience baking without eggs or dairy is even slimmer. Still, I have some favorites, and I had time to play. One of my favorites is Moosewood's Vermont Summer Muffins. I subbed the eggs with a green banana and a little more zucchini; the buttermilk with soy milk and lemon juice; and the cheese with nutritional yeast and ended up with a very tasty muffin. I forgot the parsley in this batch, but kept it in the recipe.



Cheezy Zucchini Muffins
3 cups white flour
4 tsp baking powder
1/2 tsp baking soda
1 1/2 tsp salt
1/4 tsp pepper
1/4 cup nutritional yeast
1 1/2 cups grated zucchini (1 medium zucchini, peeled)
3 tbs parsley, chopped
2-3 green onions, chopped
1 cup soy milk
1 unripe banana (a green banana adds less banana flavor)
1 tbs lemon juice
1/4 cup Earth Balance Margarine, melted

Before any you begin any prep work, add the lemon juice to the soy milk and set aside until needed. Preheat oven to 350 degrees.

Combine and mix all dry ingredients. Mash the banana, or use a hand mixer and stir into the milk with the melted margarine. To the dry mix, add the zucchini, green onions, parsley and milk mixture. Stir just enough to combine. This is a very dry muffin dough, almost like unkneeded bread dough.

Put muffin cups into a muffin tin, and spoon the dough into the cups, filling the cups and, maybe, a bit more. Bake at 350 for about 35 minutes, until you can insert a knife and pull it out clean.

12 Servings: 177 cal (5g fat, 29g carbs, 6g protein)

This was quick, easy and really good. I came home for lunch and put the tofu between 2 saucers and topped it with a can of beans. The tofu was ready to cut when I got home and everything came together while the rice cooked, including the stir fried veggies (pre cut) and miso soup.



Teriyaki Tofu
1 lb firm tofu, drained
3 tbs cornstarch
2 tbs canola or peanut oil
1 tsp sesame oil
1/2 recipe teriyaki sauce (follows)

Place cubed tofu and flour together in a resealable plastic bag. Seal and shake. Meanwhile, heat oil in a large skillet over medium-high heat. When hot, add coated tofu and brown, turning only when sides are browned.

When browned on all sides, pour in the teriyaki sauce. It will quickly bubble and thicken. Stir to combine and transfer to plates or platter. Serve with veggies or rice, or just hunkered over the sink.

Note: I make a full batch of sauce and use the other half on stir-fried veggies in a separate pan.

Teriyaki Sauce
1 tbs cornstarch
1/2 cup white sugar
1/2 cup soy sauce
1/4 cup cider vinegar
1 clove garlic, minced
1 tsp ginger, grated or minced
1/4 tsp pepper

In a small saucepan over low heat, combine and whisk together all ingredients. Let simmer, stirring frequently, until sauce thickens and bubbles. Alternately, whisk all ingredients glass bowl and microwave until bubbly, about 5 mintues.

4 Servings: 217 cal (11g fat, 21g carbs, 8g protein)

This was originally meant to be stuffed peppers, but it was a lot of work and the pepper flavor didn't penetrate the stuffing well. It became a pilaf. I like to make this on Sunday and have it for lunches during the week. Sometimes I heat it, but it's good cold too.



Quinoa Pilaf with Roasted Poblanos
2 fresh poblano peppers
1 tbs vegetable oil
1 medium onion, chopped
8 oz fresh shitake mushrooms, stems removed
2 cups quinoa, rinsed
1/2 tsp salt
1/4 tsp pepper
1 tbs fresh thyme, chopped (or 1 tsp dried)
4 cups water

Peppers: Set the oven to broil. Line a baking sheet with foil and put the peppers under the broiler (top rack), turning with tongs as the skin begins to scorch. Turn every 3-5 minutes. This should take about 20 minutes. Remove from the oven and allow to cool slightly. While the quinoa is cooking peel away the skins, scoop the seeds out and roughly chop the flesh. Set aside.

Mushrooms: Remove and discard the stems and slice the caps very thinly. Once sliced, roughly chop the mushrooms and set aside. Note: shitake mushrooms DO taste better, but they are pricey too. You can substitute the shitakes with cremini mushrooms with good results.

Pilaf: Add 1 tbs oil to a 2 quart sauce pan. Saute the onion over medium-high heat,until it starts to soften. Stir in the chopped mushrooms and cook until the onion and mushrooms are cooked through. Add the quinoa, stirring often until the quinoa has toasted a bit. Add the water, salt, pepper and thyme. Bring to a boil and simmer uncovered, for about 15 minutes, until the moisture is absorbed. Stir in the chopped peppers and serve. Makes about 6 cups.

6 Servings: 270 cal (6g fat, 49g carbs, 9g protein)

I spent all last week on the shores of Lake Chelan, in Eastern Washington. We were out of cell range with no internet, and no distractions. I spent the week playing on the boat and jet skis (next year I'm going to try to ski behind the big jet ski), kicked back by the fire, enjoying the kids, or just roasting in the sun. And yes, once you cross the mountains and leave Seattle behind, Washington summers are hot and sunny =).

I made lots of food too. Before we left, I made three batches of seitan; Italian Sausage, Andouille and regular hot dogs. We had chili dogs with lots of nacho sauce, andouille ka-bobs, black beans & rice with cilantro pesto and lots of tacos. My sister made corn salsa, which I will post in the near future. There's nothing like good food and good company.

For me, this is the Phoenix of soups. Originally, this became a soup because I didn't want to throw away a disastrous Thai curry. As a curry, it was watery and cool. With a doctoring, it became a sweet & hearty stew with the Thai flavors of lemon grass and kafir lime leaves. With a lots of veggies and nuts, a bowlful can be meal by itself.



Thai Cashew Stew
1 tbs vegetable oil
4 shallots
1 cup cashews
1/4 cup jasmine rice
1 tsp red curry paste
3/4 lb sweet potato, diced
1 stalk lemon grass, minced
1 cup frozen corn
4 stalks celery, chopped
2 kafir lime leaves (2 sets of 2)
14 oz can diced tomatoes
1 tbs ketchup
4 tsp golden mountain sauce (or soy sauce)
1 tsp brown sugar
3 cups water
1 tsp corn starch, mixed with 1/4 cup cold water
salt and pepper to taste

Fry the shallots and cashews in oil until the shallots are soft. Add the rice and curry paste and fry for just a minute or two. Add the sweet potato, lemon grass, celery and corn and saute for a couple minutes more. Then add the remaining ingredients (except corn starch) and bring to a boil. Reduce heat and simmer until the sweet potato is soft, about 20 minutes. Stir in the cornstarch 5 minutes before the soup is finished. Salt and pepper to taste.

5 Servings: 345 cal (16g fat, 46g carbs, 9g protein)

Sometimes the greatest success come from combining the successes of others. I've been refining this seitan sausage recipe, combined with my dad's Italian Sausage spice blend to develop Seitan Italian Sausage. I Added some carrots and peas to the sausage with this cashew sauce and walked away with this:



Cashew Primavera with Italian Sausage
Sauce:
2/3 cups raw cashews
1/2 tbs fresh lemon juice, about 1/2 lemon
2 cups boiling water
2 cloves garlic, minced
2 tbs nutritional yeast
salt to taste
Pasta:
2 Links Seitan Italian Sausage, or 2 links of store bought
2 tbs extra virgin olive oil
2 medium carrots, sliced thin on the bias
2 cups snap peas, trimmed
1 lb short pasta shapes (rigatoni, fusilli, etc)

In a pan of boiling water, add pasta and cook according to instructions. Meanwhile, saute carrots in olive oil in a large saute pan. While carrots saute, blend cashews to a fine powder. Add garlic, nutritional yeast, and olive oil and set blender aside.

Drain pasta, reserving 2 cups of water. Add snap peas and pasta to saute pan with the carrots and toss to combine. Add reserved water to blender and blend thoroughly. Season with salt, as necessary. Pour the cashew sauce over pasta and toss again. Serve. This makes 6 servings, but we seem to devour it every time I make it.

6 Servings: 585 cal (17g fat, 85g carbs, 25g protein)

I took my seitan on the road through rural Washington, visiting two foodies that are both very omni. They both were surprised, stunned that a seitan sausage tastes good. My Italian Sausage passed the taste test with my olive-skinned father and his Mediterranean roots, so it's time to post.



Italian Sausage
1/2 cup white kidney beans, rinsed and drained
1 cup cold vegetable broth
1/4 cup tvp
1 1/2 tbs vegetable oil
1 tbs soy sauce
1 1/4 cups vital wheat gluten
2 tbs nutritional yeast
1/2 tsp garlic powder
1/4 tsp pepper
2 tsp paprika
1 tsp fennel seed
1/2 tsp anise seed
1/4 tsp red pepper flakes.

The process is similar to Andouille (illustrated here)

Combine the vegetable broth with the tvp and let sit until it softens. Mix the anise seed, fennel seed and red pepper flakes in a mortar and bruise with a pestle. Get your steaming apparatus set up and bring water to a boil while you assemble the seitan. Tear 6 sheets of tin foil (about 5 inches each) and have ready.

To prepare seitan, mash beans with a fork in a flat-bottomed bowl. Add the wheat gluten, nutritional yeast and spices, including fennel, anise and pepper flakes. Mix together with your fingers, then incorporate with the mashed beans into a coarse meal. It is not necessary to be thorough, just make sure the beans are not clumpy. Pour in the remaining ingredients and mix together with your fingers, until a moist dough is formed. Add a tablespoon or two of water if necessary.

Divide the dough into six equal parts. With each part, form into a log about 5 inches long. Roll the dough in foil and twist the ends. Place the wrapped 'links' into a steamer and steam for about 40 minutes, until the sausage is firm.

Edit: ingredient list did not include tvp.

6 Servings: 201 cal (5g fat, 15g carbs, 25g protein)

Today, I learned that messy and turmeric do not mix! I intended to make saag and red dal, all sopped up with cauliflower stuffed parathas. I'd never made parathas before, so I did some research and decided to try a couple different techniques. I made a batch of mashed cauliflower, colored orange with turmeric and cayenne. With each attempt, I covered my countertop, my chopping board, hands, rolling pin ... and one of the cats with a turmeric colored glop. The cat's black, he'll survive.

And then there was the Saag. One of my favorite comfort foods, I always indulge in this treat, laden with butter and heavy cream. So, today, I made it with silken tofu and, although not as creamy, it was definitely a treat. I indulged with a clear conscience too.



Saag
1 tbs vegetable oil
1 large onion, chopped
3 bunches of spinach (2 1/2 lbs leaves), washed & roughly chopped
2 jalapenos, seeded & chopped
2 large tomatoes, chopped
3/4 tsp salt
4 cloves garlic
2 tsp whole cumin seeds
4 tbs Earth Balance Margarine
12 oz silken tofu, pressed & drained

Heat oil in a saute pan. Add onions and jalapenos and cook until the onions begin to brown. Add the tomatoes and cook until reduced to a pulp. Add the spinach and salt and saute for about 10 minutes.

Puree the tofu, adding a bit of liquid from the spinach if necessary. Set aside. In batches, transfer the spinach to a blender and puree.

In a clean saute pan, melt the butter over medium high heat. Add the garlic and whole cumin seeds and cook until aromatic. Stir in the spinach puree and tofu and simmer for about 20 minutes. Makes about 2 quarts.

8 Servings: 135 cal (9g fat, 9g carbs, 7g protein)

I've been making this for a couple years and it is very good. Top it with slices of avocado, tomato and olives and maybe some sour cream or salsa. This recipe makes a lot, but makes for great left overs.



Black Beans and Rice with Cilantro Pesto
Cilantro Pesto:
1/2 cup unpacked fresh basil
1/2 cup unpacked fresh parsley
1 cup unpacked fresh cilantro
2 cloves garlic, minced
1 lime, juiced
2 tbs olive oil
1/4 cup almonds

Put the almonds in a blender and pulse to a meal, but not into powder. Toast the ground almonds in a dry frying pan, being careful not to burn. Mince the herbs and garlic and combine with the oil, lime juice, and almonds. Set aside.

Beans and Rice:
2 cups jasmine rice, uncooked (or 6 cups cooked)
3 cups cooked black beans (2 cans, drained)
1 tbs Earth Balance Margarine
1 tbs cajun seasonings
a dash of cayenne pepper (more to taste)
1/4 cup cashews, roughly chopped (or pine nuts)

The rice can be either freshly cooked or left over. Fry the cashews in the margarine until it browns slightly. If using cold rice, add and fry until it is reheated, then add the beans. Otherwise, add the rice and beans and stir until the beans are heated through. Stir in the cajun seasoning, then the pesto. As always, this is kid-friendly mild!

Serve with piles of whatever: some combination of olives, tomatoes, avocado slices, guacamole, sour cream, etc.

6 servings: 460 cal (12g fat, 74g carbs, 14g protein)

I've been hard at work this week, just not much to post. I'm working on converting some of my omni favorites. I made two batches of Italian Sausage; one was very good and one wasn't. I made my first iteration of Tex-Mex Enchilada Sauce that doesn't begin with a cup of lard. And I made Ginger Tofu.

This was my all time favorite pork dish. Big cubes, breadded and fried and smothered in a goey ginger sauce. I had General Tso's Tofu at a restaurant last week and it got me reminescing. In retrospect, this was always meant to be a sauce served with tofu. Who'd-a-thunk!



Ginger Tofu
1 lb tofu, drained and sliced into large cubes
3 tbs cornstarch
2 tbs vegetable oil
1 tsp sesame oil
3/4 cups vegetable broth
3 tbs soy sauce
2 tbs dry sherry
1-2 green onions, whites sliced thin, green part chopped on a bias
2 cloves garlic, minced
2 tsp sugar
1 tbs ginger, grated

Place cubed tofu in a resealable bag with cornstarch. Toss to combine and shake off excess cornstarch. Heat oils in a saute pan on medium-high. Add tofu and brown, turning cubes as they brown. When the tofu is browned, remove from a pan.

Combine remaining ingredients and pour into the sauce pan. Bring to a boil and cook until it begins to thicken. Stir in the tofu and cook down until the sauce begins to cling to the tofu.

4 Servings: 214 cal (12g fat, 15g carbs, 9g protein)