Almond-Tomato Pesto Green Beans and Mashed Potatoes

Dinner

Today we went for comfort food. Mashed potatoes and green beans in tomato pesto sauce. First, to make the pesto, I baked 1 pint of cherry tomatoes in 450 degree F until blistered (about 10 minutes each side). In my magic bullet blender I finely chopped 1/4 cup almonds. Then I added 1 clove garlic, 1 tbsp Apple Cider vinegar, 1 tsp olive oil, 1 tsp paprika and the roasted tomatoes. I had a little red bell pepper in the fridge so I threw it in the mix too. I blended the mixture until it formed a paste. This pesto can be made in advance and kept in the fridge for a day or so. The green beans were simply sauteed in a non-stick skillet with a drop of canola oil in medium-high heat until just soft enough but still crunchy. I made basic mashed potatoes with cashew milk and a little non-dairy butter.

Earlier today...

For his mid-morning snack, baby had cucumber sticks, apple sticks and raisings, and a serving (1/4 cup of rice cereal O's. For lunch, a hummus sandwich.

Today's summary table

*Based on table 17 Diet Plans for Vegan Children from The Vegetarian Resource Group (http://www.vrg.org/nutshell/kids.php) skewed for lower age range (ie. Between 1 and 3 years of age, used lower range for 16 month old).

Nutrition data (Dinner only)**

1/2 cup green beans
Protein 1 g
Calcium 28 mg
Magnesium 13 mg
Phosphorus 20 mg
Potassium 107 mg
Vitamin C 2.8 mg
Folate 16 mcg

1/8 cup almond pesto
Protein 2.6 g
Calcium 33 mg
Magnesium 33 mg
Phosphorus 59 mg
Potassium 91 mg

1 cup mashed potato
Protein 4.1 g
Calcium 44 mg
Iron .55 mg
Magnesium 40 mg
Phosphorus 101 mg
Potassium 685 mg
Vitamin C 22 mg
Niacin 2.5 mg
Folate 19 mcg
Vitamin A 92 mcg

** USDA.gov
http://ndb.nal.usda.gov/ndb/foods?qlookup=&new=1

Veggie Curry and Salad

Dinner

This is a great way to make vegetables a little more special. To make the curry vegetables I combined chopped onions, garlic, about a 1/2 inch piece of ginger (grated) and 3 small carrots (sliced), and gently stir-fried with a drizzle of canola oil. As soon as it started to stick I added 1 can of coconut milk and 1/4 cup vegetable stock (homemade, frozen cubes). After bringing everything to a boil, I lowered the heat to a simmer for about 10 minutes. Then I added the green beans and broccoli and let it cook for another 10 minutes, until carrots and broccoli were cooked through. I served this curry over jasmine rice with a side of a lightly dressed green salad.

Today's summary table

*Based on table 17 Diet Plans for Vegan Children from The Vegetarian Resource Group (http://www.vrg.org/nutshell/kids.php) skewed for lower age range (ie. Between 1 and 3 years of age, used lower range for 16 month old).

Nutrition data (Dinner only)**

1 cup white rice

Protein 4.25 g
Iron 1.9 mg
Magnesium 19 mg
Phosphorus 68 mg
Potassium 55 mg
Niacin 2.3 mg
Folate 153 mcg

Greek Giant Beans on Brown Rice

Dinner

This is very easy  and quick to make. It is a simplified version of the Greek traditional Gigante beans dish. To make I used 1 28 oz can of Organic Butter beans (you may use Giant Beans if you find them locally), 1 14 oz can of organic crushed tomatoes with garlic, 1 cup homemade vegetable stock, 1 tbsp total of the following: oregano, dill and thyme. Brown rice was made as per instructions on the package (I used vegetable broth instead of water). Then I just sprinkled everything with some fresh parsley.

Today's summary table:

*Based on table 17 Diet Plans for Vegan Children from The Vegetarian Resource Group (http://www.vrg.org/nutshell/kids.php) skewed for lower age range (ie. Between 1 and 3 years of age, used lower range for 16 month old).

Nutrition Data (Dinner only) **

1 cup brown rice

Protein 4.5 g

Calcium 20 mg

Lemon Tofu Pasta with Asparagus

Dinner

Today's dinner was very easy to put together. I followed a recipe for tofu "feta" and tossed the cubes in with the pasta, steamed asparagus and peas. Finally I sprinkled some "Parmesan Topping" on it.
The recipe for the "Parmesan Topping" is from Chloe's Kitchen but, essentially, I used my magic bullet to pulse and combine 1/2 cup blanched almonds and 1 tbsp nutritional yeast and at the end I added 1 tsp of maple syrup and pulsed a couple more times to combine. I make double this recipe at a time and store it in the freezer to use anytime (it freezes like regular Parmesan would).






The tofu feta recipe starts with draining extra firm tofu as much as possible. Then, cube the tofu as small or as large as you want and add it to a marinade of 1/2 cup water, 1/4 cup apple cider vinegar, 1/4 cup lemon juice, 2 tbsp olive oil, 1 tbsp oregano and 1 tsp salt.
It does not need to sit for very long. You can make this first and let it sit while you get the pasta and vegetables cooked and ready.
At the end just toss everything together and it's done.






Today's summary table

*Based on table 17 Diet Plans for Vegan Children from The Vegetarian Resource Group , skewed for lower age range (ie. Between 1 and 3 years of age, used lower range for 16 month old)

Nutrition Data (Dinner only) **

1 cup cooked pasta

Protein 6.21 g

Calcium 7 mg

Sticky Rice Balls with Asparagus and Red Beans

Dinner

I made the sticky rice balls according to the rice package instructions (I used short-grain white rice or "sushi rice". Once rice was cooked I added vinegar, agave (sugar) and salt as is done to make sushi: For 1 cup raw sushi rice use 1 tbsp rice vinegar or apple cider vinegar, 1 tbsp agave, 1/2 tbsp salt. I sprinkled the rice balls with nutritional yeast. The canned small red beans were drained and rinsed and cooked in vegetable broth until very tender. 
Finally, the asparagus were steamed and sprinkled with a little garlic powder.

Today's summary table

*Based on table 17 Diet Plans for Vegan Children from The Vegetarian Resource Group (http://www.vrg.org/nutshell/kids.php) skewed for lower age range (ie. Between 1 and 3 years of age, used lower range for 16 month old)


Nutrition data (Dinner only)**

1/2 cup cooked Asparagus      
Protein 2.16 g
Fiber 1.8 g
Calcium 21 mg
Magnesium 13 mg
Phosphorus 49 mg
Zinc 0.54 mg
Vitamin C 6.9 mg
Thiamine(B1) 0.15 mg
Riboflavin(B2) 0.125 mg
Niacin(B3) 0.98 mg
Folate 134 mcg
Vitamin A 905 IU
Vitamin E 1.35 mg


1/2 cup short-grain white Rice
Protein 2.14 g
Iron 1.36 mg
Magnesium 7 mg

Grilled Polenta

Made these a couple of days ago and it was seriously the best idea ever.

I was looking through my new vegan cookbook Vegan Cooking for Carnivores by Roberto Martin - one of my favorites- and I came across this awesome recipe for grilled polenta. This book has such great pictures that everything in it just looks amazing.

This recipe was very easy to make, the grill marks came out perfect, and it was very tasty-  polenta can be bland sometimes. Another great thing about this recipe is that, once the polenta squares are grilled and ready, they can be stored in the freezer, wrapped individually, and can be microwaved anytime. I thought it was very practical and it's a great idea to make on weekends and eat during the week when I'm super busy.

Soooooooo, here it goes:

Ingredients
- Nonstick Cooking Spray
- 3 cups Water
- 1 1/2 cups Cornmeal for Polenta
- 1/2 Red Bell Pepper minced
- 1 tbsp Olive Oil
- 2 tbsp minced Fresh Chives
- 2 tp Kosher Salt
- Freshly Ground Pepper
- Olive Oil for brushing

Spray casserole dish (9x9) with nonstick cooking spray and set aside.
In medium saucepan, bring the water to a boil, reduce heat to medium and add the polenta. Whisk mixture until it starts to thicken, about 3 minutes. Add the bell pepper, olive oil, chives, salt, and pepper. Continue to stir until polenta is very thick, 3-5 minutes more.
Pour polenta into the oiled casserole and smooth it over making it flat and even. Ideally the polenta will be 3/4 inch-thick. Let it rest for at least 30 minutes. (Can be made up to 1 day in advance and refrigerated.)
Cut polenta unto squares and brush with oil on both sides (I didn't do this, I just lightly sprayed the grill when it was hot, right before I placed the squares on it, and then again right before turning them over.) Grill the polenta squares for about 3 minutes (Mine took a little longer, maybe because I used a grill pan instead of a grill.

Makes 18 small  polenta triangles; serves 8

Homemade Organic Pizza

Homemade Pizza with Vegan Cheese, Asparagus, Arugula and Heirloom Tomatoes.

Nothing like saying "Would you like to try my Homemade Organic Pizza made entirely from scratch that just came out of the oven?". Or is it just me who gets an enormous sense of self-pride in saying things like that? I guess some people would much rather hear that sentence right as they walk into your kitchen...
Either way, this pizza turned out great and I thought I should share the recipe. The whole preparation and making took about 2 hours, but only because the dough has to rise, so it isn't labor intensive at all.

Pizza Dough Ingredients (Make it Organic like me by using all ingredients organic...)
- 3 cups unbleached flour (could be bread flour) + more for kneading
- 1 cup Warm Water
- 1 envelope Active Dry Yeast
- 1 teaspoon sugar (to help activate yeast)
- 1 tp salt
- 1 tbp olive oil + more for brushing dough

Start by mixing the yeast in the cup of warm water with the sugar. Wait about 5 minutes and check to see if it created a foam layer on the top. If this did not happen, discard it (you will need to try again with a new packet of yeast).

In a large bowl mix the 3 cups flour and salt. In the center, create a depression and pour in the oil and foamy yeast mixture. Gently stir, slowly incorporating flour from the sides of the bowl.  
As soon as dough starts to take a firm "doughey" shape, turn it out on a floured counter top, or large cutting board and  knead for about 5 minutes while also gradually adding about 1/4 cup flour.

Best way to knead is by using the heels of you hands to push dough away from you, and then folding it back in half, shift it a quarter angle and repeat.

After you've added the flour, continue to knead for another 10 minutes. The dough will become a little shiny and smooth. (It might stick a little to the board but don't continue to add more flour at this point, use a knife to scrape dough off the board and incorporate it back)

Form a ball and place it in a lightly greased bowl. Spray or brush dough ball with oil and cover bowl with a plastic wrap or moist towel. Let stand for 1 1/2 h or until it's doubled in size.
Once it's risen, squeeze the dough down.

If you are going to use the entire dough, you may start to roll it on a floured board to your desired thickness. If you want to save half for tomorrow you can wrap it in plastic and refrigerate for maximum 24hs. OR, you can freeze it for up to 2 months, also in a tightly wrapped plastic.

I rolled my dough with a large water glass.  You may use a wine bottle as well, if you don't happen to have a dough roller lying around.

Assembling and Baking:

Preheat oven to 450-500F.
Once dough is rolled out place it on a cooking sheet or pizza pan and spread the tomato sauce and all other ingredients you may be using.
Bake Pizza for about 10 minutes, but start checking after 5 minutes since ovens can be tricky.


 Enjoy!

 

More Arugula, Please.

(Eruca vesicaria)

Arugula is now in season!!! 

Tangy and peppery, Arugula is a great leaf to use in salads throughout spring and summer.  It goes well with light lemony dressings and especially well with avocado, yum. 

Aside from having a great distinctive taste, arugula has many important properties that improve overall health. It contains vitamins A, C, K, Iron, Potassium, Calcium and Manganese. (complete nutritional info)


Arugula has also been known for centuries for containing aphrodisiac properties. Additionally, its yin, alkaline and bitter properties, support energy and have a positive effect on the liver and blood according to ancient Asian traditions.

Will be posting some arugula recipes soon!

Reference

     Pitchford, P (2002). Healing with Whole Foods. Berkeley, CA: North Atlantic Books. www.healingwithwholefoods.com.

eating pretty flowers

by Cathy Wilkinson Barash, April/May 1998

by Cathy Wilkinson Barash

from chefsblade.monster.com

Cathy Wilkinson Barash - Edible Flowers: From Garden to Palate

from Kathy Brown

Another Vegan Breakfast !

My breakfast this morning consisted of tofu "egg salad", homemade sesame bread, soy chorizo and a kiwi! Yum!!

"Liver" Pate (Vegan)

Ingredients:

- 8oz Tempeh package
- 1/4 -1/2 cup walnuts
- 1 cup chopped Onion
- 1 chopped stalk Celery
- 2 cloves Garlic
- 1 cup Button or Portabella Mushrooms (I used marinated mushrooms)
- 1-2 tbsp Soy Sauce
- 3 tbsp Pinot Noir or other not-too-sweet red wine
- 4 tbsp Butter (Earth Balance butter substitute in my case)


Seasonings I used:
- 1 tp Salt
- Black Pepper to taste


Sautee in medium-hig heat the onion and garlic in butter for a couple of minutes, then add celery, mushrooms, walnuts and tempeh. Let tempeh lightly brown and add the 3 tbsp red wine. The wine should reduce almost immediately, continue to stir and add the soy sauce, and seasonings.

Turn off the heat and let it sit covered until it cools a little so that you can blend it in the food processor. * I used a blender and it was really difficult to get the whole mix into a paste, I had some big pieces of celery and walnuts here and there.
Take the mixture to the food processor and add at this point the Tahini sauce, if using. Blend until it becomes a light brown paste.

Place it in plastic wraps to make logs (like mine), or put it in small containers with covers. Refrigerate for a couple of hours or until cold before  serving.

Enjoy!

Amaranth Breakfast

This one is pretty simple to make:

-1 cup Amaranth Seeds
-3 cups water

- Vanilla Almong milk or other milk substitute
- Fruits, nuts, cinnamon, natural sweetener, etc

Bring to a boil in high heat. Reduce heat to medium-high, pan covered with a lid, and simmer for about 20 minutes.
Once grains are soft like cooked rice, you may want to store a portion of it for your next couple breakfasts.I prefer mine cold, which makes it more practical, but I'm sure it's also great if served hot.

Mix a couple spoonfuls of the cooked amaranth with a 1/4 to 1/2 cup milk, or to your liking. You can add whatever sweetener you prefer but I don't even think it's necessary with the vanilla milk being already a little sweet..

Amaranth - Superfood for All, Gold for Vegans

Shopping for Quinoa the other day, I noticed the "Amaranth Seed" package sitting right next to it. So I decided to give it a try.

I came home and proceeded to make my breakfast as I was going to, with quinoa (I make something similar to oatmeal, except I use quinoa, or now, amaranth seeds).

The result was even better than I thought, I think I even prefer the amaranth taste over quinoa.

Later on, as I was doing some research on other properties amaranth might have I discovered this is a Superfood. So here are some of my surprising findings!

        

Protein:

Amaranth          16g 

Whole Milk         3g

Yogurt                 3g

Eggs                   3g

Rice                    7g

Tofu                     8g

Cottage Cheese  14g

Beef                    17g

Quinoa                17g

Calcium:

                    Amaranth            222mg

Cottage Cheese   60mg

Tofu                      100mg

Milk                      119mg

Yogurt                  121mg

Quinoa                 141mg

Other Facts:

• It's Gluten Free!
• Contains lignins and other factors that inhibit Candida growth;
• Removes arterial residues of fat and cholesterol because it contains Niacin and Vitamin E;
• Dried, powdered sprouts of amaranth are used in Mexico as baby food because of its high calcium content (higher than milk!);
• In Asian herbal and dietary traditions, the "sweet and bitter" quality of amaranth, amongst other grains, is helpful in long-term weight reduction because of it's Yin (deficiency) quality, that balances out one's Yang (excess) quality. It also suggests that its bitterness can heal a stagnant and swollen liver.

I am surprised that this seed isn't as popular as its sister-grain Quinoa. It is undeniably a great way to supplement a healthy diet with more than the suggested daily amount we need of Protein and amino acids, including hard-to-get Lysine, and minerals like Calcium and Magnesium that are so important especially for women and children.
I have a few more recipes with Amaranth I want to try, like: Amaranth Flour Tortillas, and Amaranth Suffle.. Yesss!

Recipes: Alegrias (Mexican Candy), Tabuli (Coming Soon!), Breakfast Amaranth

References

• Pitchford, P (2002). Healing with Whole Foods. Berkeley, CA: North Atlantic Books. www.healingwithwholefoods.com.
  

• www.traditionaloven.com/tutorials/l-lysine_amino_acid.html

• Helena Kloosterman; USDA National Nutrient Database for Standard Reference. "Essential Amino Acids Search, amaranth". Retrieved 2010-10-10.
• www.livestrong.com

"Egg" Salad (vegan)

Ingredients:

- 1pckg firm tofu

- 1/2 small onion chopped (more or less to taste)

- 1/2 stalk celery chopped

- 2 tbsp of "Veganaise" (vegan mayo)

- a little: dill, cumin and turmeric

- salt and pepper to taste.

1) Let tofu drain while you chop the onions and celery, you don't want it to release a lot of water after it's mixed in with the mayo. 

2) Press the tofu to extract any excess water still in it and then mix all ingredients, breaking the tofu in small bits but not into a mash (you want some texture in this salad). The combination of cumin, turmeric and dill really give it an eggy taste, and the turmeric also helps give it a yellowish color.  

This recipe serves 6 easily.  Refrigerate any leftovers.

Vegan Strawberry Cupcakes

Recipe adapted from "The Joy of Vegan Baking"

- 2 cups unbleached all purpose flour
- 1 tsp baking soda
- 1 cup granulated sugar
- 1/4 cup non-dairy milk or water
- 1/4 cup canola oil
- 1/4 cup melted nondairy butter
- 1 tbsp white vinegar
- 1 tsp vanilla extract
- 1/2 to 1 cup chopped strawberries (fresh or frozen)
- non-dairy frosting if desired. (will post a recipe once I find a good one)

Preheat oven to 375 F. Mix dry ingredients in one bowl and wet ingredients in a separate bowl. Stir to combine, add strawberries and fold in.  Don't over stir.  Pour batter into greased muffin tins or use cupcake liners and fill them half way.

Bake for 30 min or until a toothpick inserted in the center comes out clean.  Let cupcakes cool before frosting them.